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What are correct Sports Supplements?
Choosing Supplements Supplements are very popular among peak performance athletes but with the controversy over drugs in sport and performance enhancing, health damaging, substances tbeing used the whole question is confusing. Who to believe , what is safe, what is natural and what is dangerous, illegal, and health damaging or just plain cheating???? Staying well away from drugs and chemicals many top athletes are embracing the use of herbal nutritional products. To give their very best performance serous athletes are searching for the best quality nutrition they can find to supplement their diets. The Basics of Sports Fitness Exercise is an important factor in acquiring and eventually maintaining a healthy body. Exercise in general, and sports fitness in particular, tones and strengthens the muscles and bones and keeps your heart healthy. In addition, sports fitness can make you look and feel great about yourself inside and outside. In fact, it does not only give you that to-die-for body, but is a great way to release stress. In this age, more and more women aspire of finally getting that a la Jennifer Lopez or Beyonce Knowles figure. More and more men work out to finally show off those fabulous six-pack abs. But the real good news is, more and more people engage in sports fitness in order to be fit and healthy. It may sound cliché, but really, health is wealth. With the rising cost of hospitalization, staying healthy is important to save money. But most of all, staying healthy is a very important aspect of living a good life.
In addition, one must take into consideration the proper Sports Supplements & diet for athletes. For a workout to lead to better results, it must be accompanied with the proper nutritional requirements. A heavy workout for one would be requiring large amounts of protein for the muscles. In fact, studies show that those engaged in intense training or activities are required to take in more protein than the recommended daily amount in order to maintain protein balance. Insufficient amount of protein could lead to a negative nitrogen balance. This in turn can increase the protein metabolism and promote slow recovery. In the long run, insufficient protein in the body could lead to training intolerance and lean muscle wasting. Aside from increasing the servings of protein-rich food, one can also drink protein shakes, bars and other protein-concentrated food. Another important nutritional requirement would be carbohydrates. Just like that of protein, the amount of carbohydrates required would depend on the intensity of training. Carbohydrates are important in maintaining liver and muscle glycogen stores. For figure-conscious people, “fat” is the devil. But contrary to popular belief, not all kinds of fats are bad for the health. In fact, some types of fatty acids are even essential for the body’s proper functions. Vitamins and minerals, on the other hand are important for improved performance and to prevent oxidation damages And most of all, one should not forget to take in lots of water; said to be an athlete’s most important ergogenic aid. During workouts, you perspire a lot. This process not only maintains the body’s equilibrium, but is also the body’s normal process of eliminating toxins from the body. And studies show that exercise performance can be substantially damaged if 2 per cent or more of body weight is lost through perspiration. This could also lead to heat exhaustion, heat stroke and even death. In order to replenish the lost fluids from the body, you must always drink lots of water during workouts even when not feeling thirsty.
Food & Nutrition for peak performance athletes Healthy Eating Numerous studies support that eating healthy does not only reduce the risks of developing high blood pressure, heart disease, and obesity but many other diseases as well. Your body needs more than 40 different nutrients in order to be healthy and not one single food item can supply all the nutrients. Make sure to eat 6 servings of bread, rice, cereals or pasta. The ideal amount of fruits would be 2-4 servings daily while vegetable intake should be equivalent to 3-5 servings every day. The recommended serving for cooked meat, on the other hand, is 3 ounces daily. The key to a healthy diet is not about eliminating certain food items from your daily menu but to eat food in moderation. Eating should be a pleasure too. You need not stay away from steaks, chocolates, whole milk or even junk food. The key is to eat those foods in moderate portions. Too much and too often of anything is not good for your health. Don’t be too afraid of fat. You must know that there are different kinds of fats and not all of them are bad for your health. In fact, some are essential nutrients that keep the body functioning properly. Fat is an important source of energy. In addition, it carries fat-soluble vitamins necessary for proper growth and development. But too much fat can lead to heart disease, obesity and other problems. To avoid eating too much, make sure to consume 30 per cent or less of your total recommended daily amount of calories from fat, with 10 per cent or less of those calories from saturated fat. Never, never skip meals! If you think that skipping meals is the easiest and most effective way of losing weigh, you are definitely wrong. In fact, skipping those lunches can lead to out-of-control hunger, which often results to overeating. Try to eat a moderate amount of snacks in between meals to curb hunger.
Sports Supplements for Bodybuilders
Bodybuilding is not just a man’s thing anymore. In fact, bodybuilding is gaining popularity nowadays among women. All over the world, bodybuilding competitions are held for both men and women. Because bodybuilders undergo high intensity trainings, their bodies have special needs. The body’s special nutritional requirement must be met, not only to optimize the bodybuilding workout, but also to prevent serious accidents. Due to the high levels of muscle growth and repair, bodybuilders require between 500 to 1000 calories (roughly 2000 to 4000 kilojoules) more than their recommended daily amount while at the same time attempting to increase lean body mass. This is achieved by taking in 5 to 7 full meals daily at regular intervals of 2 to 3 hours. This split of food intake allows for greater availability of nutrients in addition to assisting in fat loss. Keep note that in gaining muscles, it is really not necessary to take in supplements. However, these supplements will aid in hastening muscle development. The various types of bodybuilding products are classified as diet supplements. Some bodybuilders would be “stacking” or combining the different bodybuilding supplements for faster results. Some of these products may prove harmful on their own or when “stacked”. The most popular bodybuilding supplements would be the following: • Glutamine- Glutamine, which is the most abundant amino acids found in muscles, inhibits muscle wasting and helps muscles improve faster. • Creatine- Creatine is good for muscle development because it increases the body’s ATP that is the main source of muscle energy. This increase in energy enables the bodybuilder to perform longer and endure more strenuous workouts. The different types of creatine are micronized creatine, creatine monohydrate and creatine formulas, which are mixed with other stuffs like dextrose and amino acids. • Multivitamins- Deficiencies in minerals and vitamins can hamper the gains of workouts. Sufficient intake of multivitamins is essential in gaining muscle mass. Vitamins aid in converting food into energy while minerals ensure that the brain receives the correct signals from the body. • HMB- The HMB supplement is a metabolite of leucine, an essential amino acid, which has a positive effect on muscle gain and even fat loss. • Zinc and Magnesium Aspartate (ZMA)- This combination of vitamins and minerals has been reported to increase testosterone levels and improve sleep and recovery. • Prohormones- Prohormones work like anabolic steroids- they increase anabolic hormones but with less risks for side effects. • Protein-rich products or meal replacement products are available such as protein bars and Protein & Nutrition Shakes. Both are consumed in replacement of whole meals. These products are low in fat, rich in vitamins and minerals, have moderate amounts of carbohydrates and packed with high quality protein. Protein is made up of amino acids, which are the basic building blocks of muscles. Other forms of protein would be whey, egg or albumen, casein and soy. The demand for bodybuilding supplements is increasing as more and more types and brands are being developed. Unfortunately, a lot of manufacturers make false claims with regards to the product safety and effectiveness. It is always best to take precaution in choosing the supplement. Remember that the US Food and Drugs Administration does not provide oversight for these bodybuilding supplements. Meaning, the safety of these products is not always guaranteed due to the lack of an agency that can control and check these products. And keep in mind that no amount of supplements will gain you results without a strict workout regimen and a proper diet. So if you want to achieve that fabulous body, sweat it out! The natural way, is always the perfect and most effective way. Sports Supplements enhancing the Performance of Tri-Athletes
A triathlon is a competitive sport that integrates three different high intensity sports into one- running, swimming and then biking. To enhance performance, sports nutritionists and exercise physiologists recommend that tri-athletes maintain their ideal weight through a strict and well-planned nutrient dense isoenergetic diet that is high in carbohydrates. This must be coupled with a daily intake of low-dose multivitamins. Women tri-athletes need to increase their iron intake. Before competitions, tri-athletes need to taper intensity training and their carb load. Half an hour to an hour prior to exercising, a pre-practice or pre-workout protein and carbohydrate snack should be consumed. Take lots of fluids while exercising to prevent heat-related illnesses and dehydration. Half an hour after the exercise or training, eat a protein and carbohydrate snack. When training during the morning, eat a snack before going to bed. In addition, one can further enhance the performance of tri-athletes with the aid of sports supplements. These man-made ergogenic (energy producing) supplements can be potentially effective in providing strength and power. Generally, these supplements have been designed to provide what the tri-athletes need such as electrolytes, water and carbohydrates while under strenuous physical activities. In addition, these supplements have been known to potentially increase the exercise capacity and tolerance of the body, resulting to longer and more intense training. • Energy Drinks- As opposed to sports drinks, energy drinks are not isotonic and simply provide tons of caffeine and sugar for an energy boost. • Carbohydrates- It is imperative for tri-athletes to consume large amounts of carbohydrates in order to maintain carbohydrate stores in the muscles and liver. In addition, eating a small amount of protein before the exercise can increase the availability of carbohydrates, thereby leading to enhanced performance. The ingestion of a small amount of carbohydrate after the exercise, on the other hand, enhances the storage of carbohydrates and the synthesis of protein. • Water and Sports Drinks - A lot of fluids, in the form of sweat, are lost from the body while exercising. The loss of too much body fluid can lead to heat-related illnesses such as heat stroke and dehydration. In order to prevent heat-related illnesses and thus maintain optimum exercise performance, one needs to drink lots of water or sports drinks frequently. This will ensure that no more than 2 per cent of body weight (in the form of liquid) will be lost. Sports drinks are ideal for tri-athletes because they contain carbohydrates and salt. Sports drink not only rehydrate, but replenish the body with much-needed nutrients, sugar and electrolytes. • Creatine- Creatine remains to be one of the best supplements for tri-athletes because it increases muscle strength during training. • Sodium Phosphate- Numerous studies show that sodium phosphate can increase maximal oxygen uptake. • Sodium Bicarbonate- Also known as baking soda, sodium bicarbonate gets rid of carbon dioxide and acidity by buffering these toxins with bicarbonate ions before being expelled through the lungs. Sodium bicarbonates prove effective in improving exercise capacity especially when swimming. However, bicarbonate loading can cause gastrointestinal distress in some people. • Caffeine- Caffeine is a natural stimulant found in tea, coffee, chocolates, soft drinks and energy drinks. Taking caffeine herbal based products or guarana based supplements before exercise can improve exercise endurance capacity. • Glycerol- Studies support that the ingestion of glycerol with water can significantly increase fluid retention, thus preventing dehydration especially during prolonged exercise. However, glycerol has not been proven to increase exercise capacity. In addition to these widely popular performance-enhancing supplements, other substances believed to enhance performance among tri-athletes include Essential Amino Acids or EAA and HMB. In addition, improving the immune system of athletes is also important and thus the intake of immune system boosters is recommended. Possible nutrients, which boost the immune system, include zinc, vitamin C and Echinacea.
Sports Supplements for Muscle Building Gaining Muscle without the fat Gaining muscles only require three things: a proper muscle-building workout, a recommended diet and great discipline. In addition, one could choose from the variety of supplements approved by the United States Food and Drug Administration (USFDA) which aids in building muscle mass. The following are the kinds of supplements approved by the DFA and are generally safe and effective. • Weight Gain Powders - Increasing the intake of calories is one of the most common approaches to gaining muscles. Athletes and bodybuilders do this by consuming extra food or weight gain powders. However, research show that consuming 500-1,000 calories more than the recommended daily amount will only gain 30- 50 per cent weight and muscle mass. Majority of the extra calorie intake will only gain fat. Although it has no side effects, consuming weight gain powders is generally not recommended. • B-hydroxy B-methylbutyrate (HMB)- HMB is a metabolite of leucine, an amino acid. This kind of amino acid and its metabolites can slow down the degradation of protein. Studies indicate that adding HMB to the diet increases and strengthens muscle mass among the elderly people and those who are just starting their training. Regular intake of HMB, coupled with regular exercise will likely gain anywhere from 0.5 to 1 kilogram of additional muscle mass in 3 to 6 weeks only. Additional research is needed however if the same effect can be achieved among athletes who have already undergone intense training for a long time. • Creatine- Numerous studies show that creatine is the most effective supplement available on the market to build up muscles during exercise or training. This is because the consumption of creatine improves the person’s ability or capacity to undergo high intensity workouts. Consumption of creatine also enables a person to train harder, leading to muscle hypertrophy. In addition, consumption of creatine also leads to weight gain. • Protein. People undergoing intense activities need to increase their protein intake to prevent slowing their training adaptations and recovery. Protein supplements are an effective and convenient way of guaranteeing sufficient quality protein in the body. However, bear in mind that increased protein intake does not necessarily lead to muscle mass development. In addition to these popular muscle-building supplements, there are a variety of other supplements available on the market. These supplements are possibly effective and more studies are being done to prove their worth. An example would be the Branched Chain Amino Acids (BCAA) which has been reported to decrease the degradation of proteins in the body thereby leading to muscle gain sans the fat. Another would be Glutamine that is the most abundant non-essential amino acid. Glutamine has been reported to increase the hydration of cells and the synthesis of proteins during training. Essential Amino Acids (EAA) is also reported to stimulate the synthesis of proteins.
Protein Bars: Are they Healthy? 
What are protein bars? Protein bars, also known as "diet" bars, are just one of the nutrition bars widely available nowadays. They are a replacement meal especially made for weightlifters as well as dieters who are exceptionally conscious with their figure, weight and shape.
These bars contain high levels of protein and low carbohydrate content to help one build muscle and at the same time lose fat when training. Some major companies famous for making energy and dietary supplements would define protein bars as “a healthy, low-calorie pre- or post-workout snack.” How can protein bars be beneficial? Protein bars are beneficial in such a way that they allow busy people, who are not able to complete their meals, to get protein nutrition in a day. They are very convenient and tasty for some, though not all people find them yummy. They facilitate total nutrition while giving key nutrients to the body. Key nutrients are needed to further improve health and physical performance. Protein bars also support many chemical processes in the body as they contain a blend of vitamins and minerals.
Low Carb Protein Shakes for a Healthy Diet: Protein Powder based shakes can be used as a dietary supplement. If taken everyday, it can boost your energy levels and at the same time help burn fat. It supplies adequate amounts of protein in the body. If you lack some protein in your body or if you are a bodybuilder wanting to get in shape fast, you can try it. In simplest definition, it is a protein supplement in powder form. A protein shake is a product of dissolving protein powder in some kind of liquid like water, milk or fruit juice and are mostly preferred by dieters (low carbers) as well as bodybuilders. These shakes are said to be low carb such that it contains only small amounts of carbohydrates and fats. Some shakes show zero carbs as well as zero fats. Of course, let’s not ignore it as a protein supplement. It is called a protein shake because protein is still its major component. Most protein shake mixes source their protein from soy, while others use a dairy or an egg base. Yes soy proteins can reduce cholesterol, but at some point, as it reduces cholesterol, the isoflavones it contains, may increase the risk of certain heart disease. Protein shakes are easy to prepare. All you have to do is put a scoop of protein powder in a cup, pour in water, milk, or fruit juice, then mix it with a spoon for about 20 seconds, and presto! You can enjoy a nice protein shake! However, some prefer shaken rather than stirred. Meaning, we need a blender for that smooth frothy finish! Some would also love protein shakes to be icy cold. Just put the prepared shake in the fridge and whenever you want it, just get your shake in the fridge. Some like it sweet, thus, putting some teaspoons of sugar or any sweetener will give you that sweet delightful taste. How Much Can You Have in a Day? Sometimes, using protein powders is way more convenient than eating regular foods. Normally, you can take it 1 to 2 times a day. They are just supplements and not medicines. However, the best time of the day you can have a shake is early in the morning. It is a fast digesting protein, thus having it after eight hours of sleep would be a good idea. Another time when you can have your shake is immediately after workouts. This would be best time to have a shake, since your worn muscles need to repair and rebuild. Nutritionists say that a healthy intake of protein everyday, especially early in the morning, can help make blood sugar levels stable all throughout the day. It has also been investigated that daily consumption of protein powder can boost one’s immune system as it assists in wound restoration, improves recovery, promotes lean muscle development as it fosters muscle strength. Furthermore, it was also proven to promote a healthy skin and enhance fat loss. Most bodybuilders entrust their needed high levels of protein on powders, as it can boost up their energies while doing extreme exercises and lifting weights. So if you have a dream to get bigger and stronger as well as lose fat easier, then make protein powders your regular pal. Make it a part of your diet. Bad Effects Are protein powders safe to use? Yes, they supply proteins to the body, but how can you tell if it’s safe? Protein powders usually serve 30-50% of proteins, whereas a normal adult only needs 15%. In medicine, that’s overdose! However, suggested daily requirement would be based on the age, weight and how intense a person’s activity is. Studies have shown that excess in protein would not be healthy particularly for people who are suffering from kidney problems, as excess proteins are broken down by kidneys. Protein powders are not really bad, but for kidney patients, protein powders would not be a good idea. However, if you don’t have problem with your kidneys, and you’re interested in using protein powders, you should first consult your nutritionist.
Weight-Gaining Powders Anyone taking an extra 500 calories every day in their diet would result in at least a pound of weight gain a week. What are the best things to do in getting those extra calories? First, you need to eat regularly on a very frequent manner. Consume about three large meals and two to three heavy snacks in a day. Eating larger and heavier meals would result positively. Second, eat high calorie foods. Dried fruits, whole grain breads and cereals as well as starchy vegetables are good choices. Third, don’t eat foods as is. Add extras. Add those healthy unsaturated fats, carbs and protein in your everyday meal. Drinking shakes high in calories is very effective, instead of drinking diet sodas, tea, and coffee. And lastly, have time to exercise! Preferably two to three times a week will do. Normal weight depends on the age and height of a person. Consult with your doctor to know what your normal weight is. If you are underweight, you can consume extra calories in your diet to help reach your optimum weight. There are a variety of ways by which a person abnormally loses all the weight in his body. Some reasons would be: he or she is a cancer patient undergoing treatment, irritable bowel syndrome, anorexia and other such illnesses and medical conditions. There are many high calorie weight gain supplements especially made for them. This is where weight gain powders come in. Specifically, what are weight gain powders? These mass-gaining support formulas are primarily designed to further promote size and weight gain on the hardest gainers. They also deliver extra protein and calories. Many formulas are made to be instant so as to facilitate easy mixing without the aid of a blender. Normally, these Sports Weight Gain powders contain loads and loads of protein constituent for a good muscle mass formation. They also contain a unique mixture of carbohydrates so as to aid in support weight training. Obviously, fat is also included in the formula such that it is considered as a highly concentrated energy source Primarily, supplements are good sources of nutrients needed for a healthier body. But these supplements could not work by themselves. They need to be assisted by proper discipline. If you would like to experience healthy weight gain, follow the simple steps mentioned earlier while taking additional powdered supplements and you’ll see good results. If you’re one of those who just extremely lost weight and is now willing to gain that healthy weight again, better discipline yourself right now.
Understanding the key Sport Supplements for peak performance: Understanding How Amino Acids Relate to Sports: It is considered an “essential amino acid” because a person cannot survive without its presence in his or her diet. Amino acids fulfill various metabolic functions in the body. They work as a building block of proteins, antioxidant, neurotransmitter, hormones’ precursors and other body constituents. Amino acids are found in red meat, dairy products and other protein-containing foods. Amino acid supplementation can help since certain amino acids including lysine, Arginine, methionine, phenylalanine, Ornithine and Histidine stimulate the release of insulin, hormones and glucocorticoids, which promotes the body’s anabolic process. BCAAs (branched-chain amino acids) supplementations are the source of amino acids isoleucine, Valine and Leucine. Normally, humans cannot synthesize the number of amino acids needed in one’s body. Therefore, you have to ingest them from vitamins to maintain proper health and athletic performance. A typical person cannot consume the .8 grams of protein for every kilogram of body weight needed for an ample supply of amino acids. The typical diet today contains an average of 1.2 grams of protein for every kilogram of body weight. However, people who are physically active, such as bodybuilders, power athletes, weightlifters and endurance athletes need larger amounts of amino acids to fill 2.2 grams of protein. Since it is impossible to stuff this much amount of amino acids into the body from diet alone, supplementation can definitely fill this need. Amino acids for athletic performance have been a hot topic in the world of professional sports because of its three benefits: 1) Amino acids build muscles – The muscle tissues contain two important proteins – myosin and actin. These proteins are made up of isoleucine, Valine and Leucine, also known as the BCAAs. If you include branched-chain amino acids (BCAAs) in you diet, from either supplements or food, it increases raw materials of your muscle tissues, which in turn, contributes to muscle building. 2) Amino acids increase stamina – When a person performs strenuous physical activities, his or her body automatically decomposes proteins and use up BCAAs to compensate for the lack of energy source. BCAA supplements can help significantly in giving room for energy sources, which allows your body to hold stamina for longer periods. Moreover, taking the required amount of amino acids could help speed up the recovery of damaged muscles, preventing muscle soreness, fatigue and other symptoms of muscle damage. 3) Amino acids improve recovery from fatigue – Branched-chain amino acids also helps in suppressing lactic acid production. This is particularly important for athletes and physically active people since lactic acid is a fatigue-causing substance. When a person exercises continuously, his or her lactic acid blood levels increases, which results in the decrease of pH in muscles. This results in a sudden difficulty to contract muscles. Amino acid supplements can replenish your body’s BCAAs, inhibiting the elevation of lactic acid blood levels, even if you’re performing intense exercises. 4) Amino acid supplementation reduces mental fatigue – Your physical performance relies greatly on concentration and willpower. When the amount of neurotransmitter called serotonin increases in your brain, your will power decreases. This main cause of this scenario is due to the raw material of serotonin called tryptophan, an essential amino acid. When you perform extensive training continuously, this essential amino acid is transferred to your brain, which leads to the production of serotonin. If you take amino acid supplements, it prevents a great portion of tryptophan to enter your brain, which suppresses serotonin production. These are the reasons why amino acid supplements can enhance both your mental and physical performance. Experience an increase in mental clarity, reduce the risks of infections due to exercise stress and improve athletic performance even under extreme conditions by incorporating amino acid supplements into your diet. Bodybuilding Protein Basically, bodybuilding protein powders are specifically formulated so that it becomes the perfect quick meal in a manner that is simply easy. Shaking it is all there is to it. A protein bodybuilding powder could be taken to school or to work or just about anywhere as long as you need protein to satisfy any hunger cravings you might have in a manner that is healthy. The important thing is to basically look for that protein bodybuilding powder that has sufficient amount of carbs, protein, and fat that is appropriate for your specified goal, whatever that is to be healthy, or to just look good naked. However, if your objective is to lose that fat, you will most probably need a low carb and calorie protein bodybuilding powder. The added protein will probably help in keeping your current mass muscle. But if your purpose is the gaining of muscles, you could want a higher protein calorie bodybuilding powder that is low in fat and sugar. Creatine First things first, creatine is an organic acid that is nitrogenous and occurs naturally in vertebrates. It actually helps in supplying energy to the cells of the muscles. Believe it or not, creatine was first identified in the year 1832. A man named Michel Chevreul discovered creatine as a skeletal muscle component that was later renamed by Michel as creatine. The word came from the Greek kreas, meaning flesh. Basically, the function of creatine is within a system that is based on phophoarginine/arginine that operates in a lot of invertebrates. The presence of such a creatine serves as a shuttle that keeps ADP/ATP ratios high thereby ensuring free ATP energy. This therefore minimizes adenosine nucleotides loss causing cellular dysfunction. In the body, creatine is basically synthesized in one’s liver through using different parts from the amino acids, namely glycine, arginine, methionine. A significant ninety five percent is stored later on in the muscles of the skeletal system, along with the heart, brain, and testes. For humans, creatine is typically stored from any food taken in, specifically from fish and meat. But, the endogenous synthesis of such a creatine in one’s liver is actually appropriate for any activities that are normal. This is proven by the simple fact that even if vegetables contain no creatine, vegetarians really suffer no deficiency from creatine. However, when creatine is added to the diet of a vegetarian, their athletic performance has been shown to improve. Believe it or not, creatine that is vegetarian in nature could be obtained through chemically induced synthesis using amino acids derived from plants. It has long been considered that creatine is an effective supplement as well as a positive treatment for diseases in the neurological, muscular, neuromuscular area. Diseases such as congestive heart failure and arthritis, as well as gyrate atrophy, disuse atrophy, diseases in the mitochondrial, neuroprotection, among others. So far, there have been two valid studies that show creatine as beneficial for disorders in the neuromuscular area. One study was by Flint Beal from the Medical Center of Cornell University who showed creatine as very effective as the prescribed drug riluzole in the extension of the experimental mice’s life despite the presence of a neural degenerative disease in its body. Beal has long suspected that the creatine effects are basically due to the availability of precious energy to its nerve injured cells or to the chemical pathway blocking which ultimately leads to cell death. Another study was by researchers from Canada, namely Tarnopolsky and Martin from the McMaster University in Ontario who discovered creatine could actually cause an increase, albeit modestly, in the strength of people who are suffering from various disorders that are neuromuscular in nature. It was in the year 1912 when researchers discovered that taking in creatine could boost dramatically the content of creatine in the muscle. Creatine has since been considered as a major player in metabolizing skeletal muscle. However, believe it or not, the value of creatine was only made known to the public in the year 1992 during the Barcelona Olympics. In a “The Times” article, the winner of the 100 meters gold medal – Linford Christie – actually utilized creatine prior to going to the Olympics.Basically, creatine is now being used as an effective supplement for people who wish to have muscle mass, specifically for those engaged in bodybuilding. The most common form of such a creatine is creatine monohydrate. All in all, creatine is an effective supplement that could help those who may be having trouble in their muscle mass or for those who would want to build up further their athletic performance. It is best however to first consult with your doctor prior to taking in any supplements, be it creatine or otherwise. Egg Protein EGGS ARE NUTRIENT RICH – Forget about the cholesterol. A lot of foods in this world have cholesterol, but you don’t hear them being branded as unhealthy do you? It’s unfortunate that people tend to lose sight of the bigger picture about eggs. Eggs, in spite of their cholesterol content, should still be considered a healthy food simply because it’s rich in nutrients. The protein found in eggs is so rich that it’s often used as a basis for comparison for other foods containing egg protein. Egg protein can be found in both parts of eggs: egg white, which is also called albumen, and egg yolk. Egg yolk however is rich in cholesterol so it’s best to concentrate on eating egg white…even if it tastes bland compared to egg yolk. The protein found in eggs has been proven to be most helpful to human growth, a factor that athletes definitely need. Studies have shown that as much as 93.7% of egg protein provides actual benefits to the person drinking or eating them. On the other hand, milk can only help people as much as 84.5%. As for beef and fish, expect help in the quantitative value of 74.3% and 76% respectively from them. When you compare them vis a vis, egg protein comes up the absolute winner. In the old days, athletes simply tried to benefit from egg protein by drinking them raw or having someone cook several eggs for them then eating them all. Both of these methods however are inadvisable because it also allows you to digest the undesirable cholesterol content of eggs. These days however, medicinal companies have created egg protein health products that give you all the benefits with nary of the disadvantages. Egg Allergy: Why Some Athletes Can’t Take Egg Protein Unfortunately for some athletes, an allergy to eggs will expectedly prevent them from benefiting from egg protein. Worse, there will be a lot of foods that will be in the forbidden list because of their allergy. When someone with egg allergy persists in digesting food containing eggs just to benefit from its protein contents, his body’s immune system will automatically raise its defense shield and view anything with egg in it as an enemy. When this happens, the body may start malfunctioning to the point that the individual may feel dizzy, nauseous, and itchy in certain areas of his body. The person may also feel pain in the head or stomach as a result. An athlete should undergo an egg allergy test before taking any egg protein to improve his performance. A skin test is the most common technique to determine if one’s allergic to a particular object or food. A liquid sample of egg protein is placed on a certain part of your body – usually your arm – to see if any allergic reaction would incur when your skin comes into contact with egg protein. You may also have to answer questions regarding the frequency in which you develop or display certain reactions when a particular dish – in this case, eggs – is eaten. Your family’s medical history may also play an integral role. What Athletes Should Know about Fat Burners: Fat burners are an essential part of any athlete’s routine. Athletes exert more energy than normal individuals. Because of this, they virtually need to eat twice as much then work out ten times as much as well. When athletes aren’t able to dissolve the excess fats in their bodies, this will lead to numerous complications, most of which will not only affect their health but their careers as well. An athlete has a vital need for fat burners. Whether they’ll benefit from medical or natural fat burning methods, however, depends on preferences and lifestyle. People who are afraid of medications usually prefer to rely on natural or herbal remedies to take care of their various problems. Some athletes feel the same way, too, and this is why they may also choose a natural method over a medical one to help them burn fats more easily. GREEN TEA – This particular cup of tea is certainly making waves in the healthcare industry. The origins of green go as far back as four thousand of years ago and when an emperor in that time discovered its uses. If you’re intending to use green tea as a fat burner, choose a product that has the highest amount of polyphenols, as this is the chief source of benefits of green tea. Secondly, drinking three cups of green tea everyday would sufficiently bring your fat content down. COLEUS FORSKOHLII – This strange-sounding fat burner is a plant that’s found in the Asian region. Studies have shown that properties of this plant can increase the level of fat burning inside our bodies. This particular plant also helps people feel full longer, and therefore eat less. If you’re intending to use this fat-burning technique, make sure that you inform your physician first as it may have unwanted side effects. YERBA MATE – This is another herbal remedy to help increase the level of fat burning in your body. It is primarily found in the rainforests of Latin America. When you take yerba mate, you can experience the advantages of caffeine without its downside. Simply put, your brain functions better and you feel more energetic without feeling too nervous or restless. Secondly, yerba mate, according to recent studies, can also help your body burn fats more quickly. EPHEDRA– People who are already somewhat familiar with the trends in the healthcare market would no doubt recognize the name ephedra. Ephedra is actually where ephedrine, a popular stimulant, comes from. Ephedra not only burns fats and calories faster, it can also help you lose weight more quickly because of its appetite-suppressing functions. Ephedra however has its share of disadvantages. For one, ephedra can increase your adrenaline to the point that you feel out of breath or like you’ve just come out of a near-death experience. The Truth about Fat Burning Pills No matter how powerful a fat burning pill is it won’t work if the person doesn’t adhere to the right exercise and diet at the same time. Athletes must not expect fat burning pills to work like miracles; they still need to undergo rigorous workouts and a strict diet if they want the fat burning pill to work. Secondly, you must not allow yourself to be swept away with the bold claims frequently made by fat burning pills. Most of these pills are fond of claiming that their products no longer contain any dangerous ingredients, and that it’s thoroughly safe and effective to use, and so forth. The only way however to determine that is to find someone you personally know and trust to confirm the validity of those claims. Failing that, you can always contact the Food and Drug Administration and know their official stand regarding said product. Competition is always fierce in all kinds of sports, and this is probably why athletes feel a desperate need to make use of the most effective fat burner available in the market. Their needs however must not make them blind to the risks they’ll be facing if they make the wrong choice. Fat burning is good, natural or not, just as long as it’s done safely. Other supplements are still being researched for possible effectiveness in muscle gain. These supplements include Ecdysterones, Growth Hormone Releasing Peptides, isoflavones, Sulfo-Polysaccharides, Smilax Officinalis and Magnesium Aspartate. Buy from reliable sources only and read the labels. Always check if these supplements are safe by checking if they are approved by the DFA. In addition, consult an exercise physiologist or sports nutritionist to ensure if these supplements are what you need and will not lead to contraindications.
Vitamin & Nutrient Recommendations for Peak Performance Sports Supplements: This means that we need to get the nutrition into our system and down to the cells. We talked about that last week. Today let’s talk about the second part of that statement because these things fundamentally affect the way our body works and getting them right is likely to help your body deal with the issues of identifying the correct sport supplements for peak performance athletes. Our body replaces Billions of cells a day. It means that the blood we have today will be replaced over the next 90 days or so. That means our whole body with new, fresh blood in just the next 3 months. If your body replaces tired and sick cells with fresh and healthy ones then you will be feeling stronger and healthier. But there is more. The muscles in your body will be basically replace by cell replacement within 8 months or so. The vital organs will have all their cells replaced in about 2 years. That means 7 years from now your entire body will be gone and new one will be there in its place. This really brings the old saying, you are what you eat, to life, doesn’t it. Now let’s look at our cells. If these things are in our systems and preventing the proper function of our body then the body cannot product new cells that have optimum health. If we go further and damage our villi so that we are not absorbing the nutrition from the food that we eat then our whole system is stressed. These factors often cause our bodies to be fighting to do the best that they can to function and preventing us from having optimum health. If we are not replacing old and sick cells with clean healthy ones then we begin a downward cycle. Think of a photocopier. If you photocopy an article then it will look fine.
If you photocopy the photocopy then it is readable but not as good as the original. If you copy that copy then it begins to break down. If you get 7 or 8 layers deep you can hardly read the writing and cannot make out even what the pictures are about. This same thing happens with our cells if we have chemicals in our systems. The degree of problem is related to the degree of contamination. This breaking down of the system often leads to other health problems. It may be that dietary problems are affected by these things. Like you need to “defragment” your computer occasionally you also need to Detoxify your body. If you use a gentle but deep acting detoxification program to get your body clean of contaminates then it will begin the process of rebuilding your entire structure, from blood and muscle on to vital organs and bones. It is like taking that fuzzy, unreadable photocopy and coping back the other way with each copy being clearer and clearer. It takes some time to build the wellness back into your system but each day, each week your get healthier and stronger. My personal preference is for nutrition programs that have herbal and botanical factors that will assist your body to detoxify chemicals and poisons out of your system Because the high level of science put into developing them the best of these products do a very deep detox but in a very gentle manner and they rebuild your capacity to absorb the best sports supplement nutrition (villi) at the same time as the detox is happening Other resources on detoxification you might like to look at are an article going through all the details of detoxification by Dr Ted Spence; Detoxification Details article. If you are going to undertake a a detox program we would like to ensure that you get best results so we have done another page on the issues of Change of Diet More Resources available about Sports Supplements : Sports exercise and eating healthy No matter if you are going to be doing a cardio workout or a resistance workout, you should always
make it a point to eat a balanced mix of protein and
carbohydrates. What makes that determining percentage
of carbs and protein you consume is whether or not
you are doing cardio or resistance exercise and the
intensity level that you plan to work at.
Bulking Up: A Bodybuilder's Diet
How to achieve lifetime Fitness with Exercise What are the Calories in food?
Hurdles in the Athletic World: Eating Disorders Sports like gymnastics, distance running, distance skiing, swimming, figure skating, dancing, horse racing, rowing, wrestling and cheerleading have staggeringly high rates of eating disorders. Male sports that ranked the highest at risk for eating disorders are wrestling and cross-country running, so, as with all eating disorders, males are not immune.
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