Sports Nutrition Education Online Information: Jun 2, 2008

Sports Nutrition Recipe

Sports Nutrition Recipe Essential oils for sports nutrition

So, what are the essential oils for sports nutrition?

- Flaxseed oil, essential oil for sports nutrition.

Our body can't function well without the two important polyunsaturated fats: the linoleic and the alpha-linoleic acid.

Flaxseed oil is therefore one of the essential oils for sports nutrition. Flaxseed oil is rich in linoleic and alpha-linoleic acids that help in maintaining good bodily functions and normal cell structure. Also, flaxseed oil is useful for people with autoimmune diseases.

- Cod liver oil, a fish essential oil for sports nutrition.

Cod liver oil is rich in Vitamin A and D. This two-in-one essential oil is on the list of athletes' favorite essential oil for sports nutrition.

Cod liver oil releases large amount of Vitamin A that help athletes maintain clear eyesight.

Athletes can get vitamin D from sunlight. But because of the harmful effects of ultraviolet rays found in sunlight, the only available time for athletes to sunbathe and get vitamin D is during the early mornings till 9 am only. After that, physicians don't advise athletes to expose themselves from the harmful rays of sunlight.

So, to get the proper amount of vitamin D in their bodies, physicians prescribe cod liver oil as a supplement to athletes. Vitamin D regulates calcium metabolism in the body. Vitamin D is so important to calcium that there will be loss of calcium if vitamin D is lacking in the body.
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Another Great Sports Nutrition Education Article

Vegetarian Sports Nutrition - Can You Achieve A High Level Of Fitness Using a Vegetarian Food Base?

Vegetarian athletes have special needs to be able to perform at a higher level of energy than those who don?t exert themselves athletically each and every day. Vegetarian sports nutrition and calorie intake are very important to consistently help your body to perform at it?s best.

Most nutritional challenges of vegetarian sports nutrition can be met by planning ahead and having a variety of foods available at home. Variety in your vegetables, fruits, nuts and seeds will assure the correct vitamins, minerals and essential amino acids in the diet.

Vegetarian sports nutrition must meet the energy needs of the athlete. Energy sources can simply be your favorite fruits, root vegetables, whole grains and green leafy vegetables.

Proteins, needed for repair of tissues, building and repairing muscles, red blood cell production and just running your body, can be received from fruits, green leaves, nuts and root vegetables. Some excellent sources of protein include avocados, dates, bananas, and almonds.

Protein requirements are not different for vegetarian athletes than for athletes who don?t eat vegetarian sports nutrition. Athletes should take 1.2 to 2 grams of protein per kilograms of body weight.

Our bodies also require minerals to repair and replace muscles and hormones. There are several factors that are important to the absorption of minerals and vitamins. How the foods are combined, use of microwaves and incorporating the occasional fast all impact how minerals and vitamins are absorbed into the body.

Individual sources of plant protein do not supply all nine essential amino acids that meats and animal proteins do. However, eating a variety of vegetables during the day will supply all nine amino acids; what one vegetable is missing another will supply.

Calcium is also essential to nutrition. Vegetarian sports nutrition should plan for sources from plants or add supplements since athletes who are low may have increased risk of bone and stress fractures.

Athletes also are at risk for iron deficiency, especially females. Iron loss is increased during heavy training. Vegetarian sports nutrition should incorporate spinach, a good supply of iron, into the diet. Vitamin C also improves iron absorption. The main symptoms of iron deficiency are weakness and rapid fatigue during exercise.

Low zinc levels can also be a problem for vegetarian athletes in heavy training. Zinc sources are pumpkin seeds, pecans, split peas, Brazil nuts, rye, whole wheat, oats, peanuts, walnuts and almonds.

Vegetarian sports nutrition should include appropriate amounts of energy, carbohydrates, protein, vitamins and minerals is critical for optimal performance. Athletes who practice a vegetarian lifestyle must do a little planning to ensure the correct balance of nutrition in their diets.

Vanessa Youngstrom, a nurse practitioner, enjoys writing and educating on health and wellness topics. You?ll find more articles at http://www.YourHealthHere.com