Sports Nutrition
Sound sports nutrition gives any athlete the winning edge by allowing the body to efficiently make energy, fuel performance, build muscle, and repair injury. The best nutrition for each individual depends on that person’s age, size, physical condition, and specific type of exercise or spot. However, some general guidelines hold true for everyone.
Water is perhaps the most important aspect of sport nutrition. Water is involved in almost every bodily process, and because it is sweated out during physical exercise, it is especially important for the athlete. Dehydration can cause muscle cramping, fatigue, and other problems that can impair physical performance, and can even lead to permanent harm.
All athletes must also be certain to fuel themselves with a balanced diet of carbohydrates, proteins, and fats. During exercise, the body first draws its energy from carbohydrates, then from proteins, and finally, from fats. Emphasis should be placed on fruits, vegetables, whole grains, and whole-grain breads and pastas; lean proteins such as fish, poultry, eggs, beans, nuts, and low-fat dairy products; and relatively small amounts of heart-healthy fats. Foods to be avoided include high-sugar products, which can lead to exhaustion during endurance sport; high-fat foods, which can slow digestion; and foods high in caffeine, which can cause dehydration. In addition, a good program of nutritional supplements can help boost the body’s immune system, provide optimal energy during workout and performance, and repair any injuries experienced during sport activities.
Endurance Training Nutrition
• Alpha-lipoic acid
• Beta-carotene
• Calcium
• Carnitine
• Chromium
• Coenzyme Q10
• Dimethylglycine (DMG)
• EPA/DHA (fish oil)
• Eleuthero (Do not use if you have a history of heart disease)
• Flaxseed oil
• Gingko biloba
• Glutamine
• Glycine (Do not take with clozapine or other atypical antipsychotic medications)
• Magnesium
• Multi-vitamins
• N-acetylcysteine (NAC)
• Phosphatidylserine
• Reishi mushroom
• Selenium
• Taurine
• Vitamin A and mixed carotenoids
• Vitamin C
• Vitamin E
• Zinc
The Warning Signs of Overtraining
Every athlete must keep fit and adequately train for competitions. But it is possible for athletes to overtrain, destroying the delicate balance between overload and recovery, and actually impairing performance. The following are possible signs of overtraining.
• Sudden drop in performance
• Muscle soreness, joint pain, and/or general achiness
• Increased incidence o f injuries
• Slow recover from injuries
• Fatigue during both exercise and rest
• Excessive sweating
• Increased susceptibility to infection
• Insomnia
• Headaches
• Loss of purpose, energy, competitive drive, and enthusiasm
• Feeling trapped in a routine
• Anxiety, irritability, and moodiness
• Depression
• Loss of libido
Strength Training Nutrition
• Arginine
• Carnitine
• Chromium
• Magnesium
• N-acetylcysteine (NAC)
• Glutamine
• Taurine
• Vitamin C
• Vitamin E
• Zinc
