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Journal Of Sports Nutrition



Journal Of Sports Nutrition Sport Nutrition education includes learning how to enhance clients� workouts and maximize their results with proper nutrition, safe and effective sports supplements, and beneficial vitamins and minerals.

This is a sample module from a university that offers Sports Nutrition in the collegiate level:

Level 1

Studies include an introduction to learning and assessment in higher education and the wider context of your subject.
� Basic Sports Science
� Science for Sport
� Human Physiology
� Data Analysis
� Introduction to Nutrition
� Professional Studies
� Functional Anatomy

Level 2

This level addresses issues related to hire-ability and professional practice.

� Exercise Physiology I
� Nutritional Physiology and Biochemistry I
� Human Nutrition
� Research Methods
� Nutritional Physiology and Biochemistry II
� Biomechanics, Sport Psychology, Physical Performance Assessment

Level 3

Level 3 further develops your skills in independent problem identification and analysis.

� Exercise Physiology II
� Applied and Environmental Physiology
� Energy Metabolism
� Muscle Structure and Function
� Sensory and Motor Physiology
� Sports Nutrition

In practical terms, students of sports nutrition education learn:

� How nutrients are taken in and how foods are digested and metabolized to provide necessary energy to fuel muscular activity.
� Dietary patterns that maximize performance and prevent disease.
� Research advancements in ergogenic aids.
� Supplementation and the pros and cons of popular diet techniques.
� Sample eating plans showing how to fuel for specific workouts.
� How to distinguish among food, diet, and supplement options and understand which are best and why.
� How to overcome food and weight obsessions.
� How to lose undesired body fat while maintaining energy for exercise.
� Strategies to boost energy, reduce stress, control weight, improve health & enhance workouts.
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Sports Nutrition - What Should You Eat

So,you would like some help in determining what foods are ideal for the pre game meal or maybe just an overall look at what you should be eating.

Here's a break down that will help you.

Foods High In Carbohydrates

The first and most important aspect of sports nutrition is to provide your body with the building blocks of what it needs to perform. That is in the carbohydrates.

Here are some foods that are ideal to consume as high carbohydrate foods. In other words, these are the foods to eat prior to your game, your competition or your events.

Potatoes

Potatoes are high in starch and carbohydrates. They make for the ideal pre event meal choice. You can eat them any way that you would like including baking them, mashing them, pan frying them, broiling them and so on. Avoid deep frying them (no French fries please! Check out on Trans FAT.)

Also you need to be careful with what you put on them. Things like butter or gravy can be heavily saturated with fats that you do not need. Sour cream goes along with that.

If you can't live without it, then consider cutting down on how much of the condiment or additional additive you place on them.

Pasta

Even if you are not Italian, you probably have lots of pasta in your home. It's a quick and easy meal and it's great for sports nutrition preparations.

There are many choices out there including a variety of noodle shapes from macaroni to ravioli, to spaghetti and everything in between.

You can top it with spaghetti sauce or go without.

Be careful when you add oils, butter, or heavy sauces to the pasta though. You should also not top it with too much meat either, especially if this is pre game a experience. Cheese too should be avoided or kept at a minimum especially if it contains lots of fat.

Rice, Cereals, Bread ?

Fruits

A large confusion has to do with fruits. Because they are sweet, they seem to be something that is not good for us. While they do have sugar in them, it is natural sugars that allow our bodies to better stay hydrated and to have the carbohydrates that we need. Therefore, these types of juices are quite worthwhile to consume.

Your options are many and should include things like oranges, bananas, and apples. In the form of whole fruits, most are easy for your body to digest and will provide the necessary nutrition that you need.

In the way of juices, you will want to look at what is in them. You do not want your fruit juices to have more than 8 percent of carbohydrates or electrolytes as this will make them harder for your body to digest.

Dairy Products

If you have to have your milk with your breakfast by all means have it. Actually, any and all low fat dairy products are perfect for the sports nutrition guide. Try a variety of things including low fat milk, low fat cheeses, low fat yogurts and others.

Again, avoid things that are high in fat or that are added to the dairy products such as chocolate.

P.S. Latest breakthroughs in health - to remain and achieve OPTIMAL Health, you need certain ESSENTIAL Sugars! Breast's milk contain some of them. So, open out eyes about 'sweet' - it is saying - not all sugars are bad. Check out what Glyconutrients are, and what latest scientific reseaches reveal.

Paul S is passionate about helping people who train hard, work hard, study hard, to stay not just healthy, but at OPTIMAL Level. He is also passionate about sharing the reality about food we eat today as compared to the last 50 years which our forefathers enjoyed. His main site is at http://www.healthsportsnutrition.com

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Sports Nutrition For All

Sufficient water intake is needed by the body throughout the day, especially after a good workout. It makes sense, being that 70% of our body is comprised of water. Individual organs raise that estimate even higher, such as the brain which is approximately 80% water. If you are concerned about adding water weight, remember: water weight does not come from drinking water! Instead, omit soda, alcohol and other high calorie beverages from your diet.

Here?s a list of some great foods. Just adding a few of these to your shopping list is a hobby in itself!

Vegetables ? Asparagus ? Avocado ? Broccoli ? Brussels sprouts ? Cabbage ? Cauliflower ? Celery ? Collard greens ? Cucumber ? Eggplant ? Garlic ? Green beans ? Green peas ? Mushrooms ? Olives ? Onions ? Parsley ? Romaine lettuce ? Spinach ? Squash, summer ? Squash, winter ? Swiss chard ? Tomato, fresh ? Turnip Greens ? Beets ? Carrots ? Potatoes ? Yam Seafood ? Cod ? Halibut ? Salmon ? Scallops ? Shrimp ? Snapper ? Tuna Fruits ? Apple ? Apricot ? Banana ? Blueberries ? Cantaloupe ? Cranberries ? Fig ? Grapefruit ? Grapes ? Kiwifruit ? Lemon and Limes ? Orange ? Papaya ? Pear ? Pineapple ? Plum ? Prune ? Raisins ? Raspberries ? Strawberries ? Watermelon Low Fat Dairy ? Cheese, low-fat ? Cheese, soy ? Egg Whites ? Milk, soy ? Yogurt, low-fat Beans & Legumes ? Black beans ? Dried peas ? Garbanzo beans ? Kidney beans ? Lentils ? Lima beans ? Miso ? Navy beans ? Pinto beans ? Soybeans ? Tempeh ? Tofu Nuts & Seeds ? Almonds ? Cashews ? Flaxseeds ? Olive oil ? Peanuts ? Pumpkin seeds ? Sesame seeds ? Sunflower seeds ? Walnuts Grains ? Barley ? Buckwheat ? Corn, yellow ? Millet ? Oats ? Quinoa ? Rice, brown ? Rye ? Spelt ? Wheat Herbs & Spices ? Basil ? Black pepper ? Cayenne pepper ? Chili Pepper, dried ? Cinnamon ? Cloves ? Coriander seeds ? Dill weed ? Ginger ? Mustard seeds ? Oregano ? Peppermint leaves ? Rosemary ? Sage ? Thyme ? Turmeric Poultry & Meat ? Beef, lean organic ? Chicken Breast ? Turkey Breast Sweeteners ? Blackstrap molasses ? Cane juice ? Honey ? Maple syrup Other ? Green tea ? Soy sauce

Diet Theories

Low Carbohydrate Diet: In the past decade, there has been a surge in low carb popularity. People on this diet avoid all foods containing carbohydrates, such as breads, pasta, potatoes, etc. Though it is helpful to keep carbs down, the amount should never fall below 70-80 grams per day. The human body needs the energy that carbohydrates provide in order to perform daily activities. The brain also requires a sufficient amount in order to function properly. For a person who exercises, they should consume even more grams of carbohydrates each day. Another concern is that people on this diet are told they can eat whatever else they choose. To make up for the lack of carb-rich foods, they might overcompensate by eating a 16oz steak. The levels of saturated fat and cholesterol are more dangerous in red meat than in whole wheat bread.

Vegetarian/Vegan Diet: Albert Einstein once said ?Besides agreeing with the aims of vegetarianism for aesthetic and moral reasons, it is my view that a vegetarian manner of living by its purely physical effect on the human temperament would most beneficially influence the lot of mankind." Higher levels of animal protein can result in mood swings, but studies show that protein found in vegetables (such as soy) has a less severe effect. Too much soy can be binding and disrupt the digestive track at work. Consuming soy in moderation is best. Eating products such as soy nuts, which are smaller in portion, are easier for stomach acids to break down. The benefits of increased fruit/vegetable intake can aid in weight loss, vitamin optimization and better hydration. In contrast, vegetarians tend to lack the B complex vitamins which can only be found in animal foods. Supplements can be taken, but B vitamins still come from animals. Some vegetarians (called Octo-ovo) may eat eggs and dairy, thus solving the B complex deficiency.

Low Fat Diet: For addressing cardiac health concerns, there is no better method than consuming low levels of saturated fats and cholesterol. The vegan diet is particularly useful here, but those who eat from animals should be aware of potential health concerns. Avoiding read meat is a plus. Ground beef prepared 90% lean can easily be found and excess fat can be sliced off. Eating chicken breast without the skin is also beneficial. Fish, such as salmon, contain less saturated fat and cholesterol, but also provides essential fatty acids that your body uses to function properly. Fats contain 9 calories per gram, which is the highest of the macronutrients.

Avoiding fast foods can be the most beneficial piece of advice you can give someone!

Allergy Diet: Many people suffer from various food allergies (i.e. lactose intolerance, migraines, etc). For some, the scent of peanuts from the other side of a room can result in an allergic reaction in the skin. Another person can eat chocolate and receive a horrific migraine. Others cannot eat dairy without the repercussions of stomach pain. Besides abstaining from these foods, there are methods such as the Rotational Diet, where vitamin C is increased along with the bioflavinoid quercetin. On the first day, the person is expected to fast and each following day, certain foods are added back into the diet; hence the process of elimination. Many people are unaware as to what they are allergic to, so this method truly helps.

FDA Food Pyramid: The Food and Drug Administration provides a 5 level triangle chart that lists all food groups and suggested daily portions. Where this guide is limited in nature (serving sizes tend to vary with each individual food company, making it hard to calculate correct portions), it is still the official government standard. At the bottom tier are the breads and grains (6-11 servings). The next level up consists of fruits/vegetables (3-5 servings for veg./2-4 fruit). Above this is meats and other proteins (2-3 servings). Fats and other ?junk? foods cap off the pyramid at small quantities.

Michael Rocco is a Sports Nutritionist and Certified Personal Trainer. He founded the NFAPT: New Frame Association of Personal Trainers. Check them out at: http://www.nfapt.com

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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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