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Sports Nutrition: Water - Hydration - & Athletic Performance

Every athlete has a different hydration requirement, which changes due to weather conditions. Generally, it is recommended that everyone drink 64 ounces of water a day to stay in a fully hydrated state. Sweating, which often occurs during physical activity, releases water and sodium from the body. To function at their peak, athletes need to replenish this loss through water and sports drinks. Neglecting to replace both fluid and sodium loss results in dehydration, which causes impaired mental focus, impaired energy metabolism, and an imbalance in electrolyte levels. It also results in rapid fatigue and decreased energy.

As a general rule, athletes should drink 16 ounces of water or sports drink 2 hours before activity. They should then consume another 8 ounces 30 minutes before activity. During an activity, fluids should be readily available for athletes as they need it. Coaches should watch for athletes expelling a higher-than-normal amount of sweat and ensure that the athlete is drinking as much as they need. It is recommended that athletes replenish half of the fluid lost by sweat.

Athletes involved in short-term activity lasting over 30 seconds are at a high risk for dehydration due to the intensity of the activity. These athletes should drink the recommended fluids before their activity and replenish the lost fluids as soon after finishing as possible. Short-term activity lasting less than 30 seconds has little effect on dehydration and does not pose a hazard.

Athletes involved in long-term activity, such as running, cycling, and skiing for more than 30 minutes need periodic fluid intake to reduce dehydration levels, even though this may cause cramping and gastrointestinal problems. To prevent such problems, athletes should train themselves to take in the necessary liquid to accustom their bodies to the fluid.

During an activity, athletes should drink 8 ounces of fluid every 20 minutes. For activities over 40 minutes, water is not sufficient, because it does not provide the necessary sodium intake to maintain electrolyte levels. If water is all that is available, mixing 1 teaspoon of salt per liter of water is enough to maintain the balance.

Too much water can cause another problem, hyponatremia, when the sodium levels in the body are too low. Symptoms of hyponatremia are nausea, muscle cramps, disorientation, slurred speech, confusion, and inappropriate behavior. This occurs when there is an intake of water to replace lost fluids, but no intake of salt to replace lost sodium. Hyponatremia is much more dangerous than dehydration, and it is important that coaches monitor how much fluids are taken in to ensure that their athletes do not run the risk of suffering from this potentially life-threatening disease. The old method of ?drink as much as you can? is now seen as dangerous because of the effects it can have in lowering sodium levels.

If your athletes are still unclear as to how much fluid to drink, there is a simple urine test that determines the hydration levels of a person. Athletes should have clear urine, showing that they are fully hydrated. If the urine is dark or there is restricted flow, the athlete needs more fluids. There is not a set amount for each person, so it is important that as a coach, you train your athletes to learn what their individual bodies need.

Kenny Buford spent years playing baseball at the college level. Today, he coaches 3 youth development teams and shares his extensive coaching knowledge on his blog, you can visit him here: http://www.baseball-tutorials.com

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2. Vegetable Group

Sources of vitamins and minerals, especially vitamins C and A. Includes veggies such as spinach, tomatoes and broccoli.

3. Meat, fish, eggs, nuts and beans Group
Primary protein source. Also contains iron, thiamin and zinc.

Another useful chart on sports nutrition gives off the main functions of the four main nutrients needed by the body and the recommended intake for each.

Carbohydrates - It is the primary source of energy which is especially needed for the majority of bodily functions. Carbs are essential for high-intensity exercise.

Water - the most important nutrient mainly because the human body is composed of sixty percent of it. Water reduces World Wide Sports Nutrition body fat, eliminates toxins and waste, aids in the maintenance of muscle tone and also keeps the skin moist and healthy. It helps regulate body temperature especially during intense workouts.

Protein - Responsible for the growth of body tissue and the creation of hormones, enzymes and antibodies. It is also responsible for the balance of electrolytes and fluid in the body.

Fat - It also provides energy and also maintains body temperature. Fats protect the organs and carries fatty acids essential to the body.

Another chart on sports nutrition gives great food alternatives for those who want to knock off considerable amount of calories from their diet. Here are examples:
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Sports Nutrition Supplements - The Importance of Protein - Part Three

The importance of protein as a sports nutrition supplement.

Read why proper protein supplementation is so key to helping you achieve your training goals

HOW CAN I MEET MY PROTEIN NEEDS?

Protein intake is usually proportional to total calorie intake so the more food you eat, the greater the chances of meeting your protein needs. If you reduce your calories, you may find it more difficult to meet your protein needs so a few dietary adjustments may be needed. Additionally, if you eat a vegan diet or eat very few animal sources of protein, it may be more difficult to meet your needs. Animal sources generally provide a better amino acid profile but some foods (such as meat and cheese) are high in saturated fat. Keep these to a minimum and choose lean and low-fat versions.

To ensure your protein requirements are adequate you can estimate how much protein you should eat per day in one of two days:

1 - From your energy intake

Calculate your energy intake (your maintenance calorie intake) either from your actual food intake over 3-7 consecutive days using food tables, or using the formulae based on your resting metabolic rate (RMR). Multiply your energy intake by 12% and 15% then divide by 4 to give you your recommended protein intake in grams.

Example:

Energy intake = 3000 kcal
Calories from protein

= (a) 3000 x 12& = 360

= (b) 3000 x 15% = 450
Protein intake

= (a) 360 ? 4 = 90 g

= (b) 450 ? 4 = 112.5 g
i.e. between 90 ? 112.5 g/day

2 - From your body weight

Calculate your daily protein requirement from your body weight by using the guidelines above.

Examples:

(a) For an endurance athlete weighing 70 kg
70 x 1.2 = 84 g
70 x 1.4 = 98 g
i.e. between 84-98 g/day
(b) For a strength or power athlete weighing 70kg
70 x 1.4 = 94 g
70 x 1.8 = 126 g
i.e. between 98-126 g/day

Is more protein better?

A protein intake above your optimal requirement will not result in further muscle mass and strength gains. In a study carried out at McMaster University, Ontario, strength athletes were given a low-protein diet (0.86 g/kg bogy weight/day ? similar to the RDA), a medium-protein diet (1.4 g/kg body weight/day) or a high protein diet (2.3 g/kg body weight/day) for 13 days. The low-protein diet, which was close to the RDA for sedentary people, caused the athletes to lose muscle mass. Both the medium and high protein diets resulted in an increased muscle mass, but the amount of the increase was the same for the two groups. In other words, no further benefits were gained by increasing the protein intake from 1.4 g to 2.4 g/kg body weight/day.

Similar findings were recorded at Kent State University, Ohio. Researchers gave 12 young volunteers either a protein supplement (total daily protein was 2.62 g/kg body weight) or a carbohydrate supplement (total daily protein was 1.35 g/kg body weight) for one month during which time they performed intense weight training 6 days a week. Nitrogen balance measurements were carried out after each diet and the researchers found that an intake of 1.4-1.5 g/kg body weight/day was needed to maintain nitrogen balance, although strength, muscle mass and size were the same with any level of protein intake. The researchers concluded two main points. First, strength training approximately doubles your protein needs (compared with sedentary people). Secondly, increasing your protein intake does not enhance your strength, mass or size in a linear fashion. Once your optimal intake has been reached, additional protein is not converted into muscle.

Is too much protein harmful?

Consuming more protein than you need certainly offers no advantage in terms of health or physical performance. Once your requirements have been met, additional protein will not be converted into muscle, nor will it further increase muscle size, strength or stamina.

The nitrogen-containing amino group of the protein is converted into a substance called urea in the liver. This is then passed to the kidneys and excreted in the urine. The remainder of the protein is converted into glucose and is used as an energy substrate. It may either be used as fuel immediately or stored, usually as glycogen. If you are already eating enough carbohydrate to refill your glycogen stores, excess glucose may be converted into fat. However, in practice this does not occur to a great extent. Fat gain is usually the result of excessive calorie consumption, in particular of fats. Recent studies have shown that eating protein increases the metabolic rate, so a significant proportion of the protein calories are oxidised and given off as heat. Thus, a slight excess of protein is unlikely to be converted into fat.

It was once thought that excess protein may cause liver or kidney damage as it places and undue stress on these organs. This has never been demonstrated in healthy people, though so it remains only a theoretical possibility. Those with liver or kidney problems, however, are advised to consume a low-protein diet.

It has also been claimed that eating too much protein leads to dehydration because extra water is drawn from the body?s fluids to dilute and excrete the increased quantities of urea. Indeed, a study reported at the 2002 Experimental Biology meeting in New Orleans found that high protein diet (246 g daily) consumed for 4 weeks caused dehydration in trained athletes. Their blood urea nitrogen ? a clinical test for proper kidney function ? reached abnormal levels and they produced more concentrated urine. According to the researchers at the University of Connecticut, this could have been avoided by increasing their fluid intake. This is unlikely to be a problem if you drink enough fluids.

Finally, there is some evidence dating from studies conducted in the early 1980s that high-protein diets cause an excessive excretion of calcium, increasing the risk of osteoporosis. However, a more recent study at the University of Maastrict, Belgium, found that a 21% protein diet produced no negative effect on calcium status compared with a 12% protein diet.

In conclusion, eating too much protein is unlikely to be harmful but it certainly offers no advantages.

Should I consume more protein if I am on a fat-loss programme?

When cutting calories to lose body fat you losing muscle mass as well. A higher protein intake can offset some of the muscle-wasting effects associated with any weight-reducing programme. Most researchers recommend increasing your protein intake a further 0.2 g/kg body weight. Thus, an endurance athlete would need as much as 1.6 g/kg body weight/day; and a strength athlete would need up to 2.0 g/kg body weight/day. For example, a 70 kg endurance athlete would need to consume 70 x 1.6 = 112 g protein/day. If you are consuming 2000 kcal a day, that would be equivalent to 22% of your total calories (i.e. 112 x 4 divided by 2000).

SUMMARY OF KEY POINTS

• Protein is needed for the maintenance, replacement and growth of body tissue. The body also uses protein to make the many enzymes and hormones that regulate the metabolism, maintain fluid balance, and transport nutrients in and out of cells.
  Athletes require more than the current RDA for protein of 0.75 g/kg body weight/day for the general population.
  
• Additional protein is needed to compensate for the increased breakdown of protein during intense training for the repair and recovery of muscle tissue after training.
  
• Strength and power athletes have additional needs to facilitate muscle growth.
  
• For endurance athletes, the recommended intake is 1.2-1.4 g/kg body weight/day. For strength and power athletes, the recommended intake is 1.4-1.8 g/kg body weight/day
  
• Protein breakdown is increased when muscle glycogen stores are low, e.g. during intense exercise lasting longer than 1 hour, or during a calorie/carbohydrate-restricted programme.
  
• Protein intake above your optimal requirement will not result in further muscle mass or strength gains.
  
• Athletes should be able to meet their protein needs from a well-planned diet that matches their calorie needs. Low-fat protein sources are advised.
  
• Vegetarian athletes can meet their protein-rich plant sources eaten in the right combinations so that protein complementation is achieved.

Paul Jordan is a sports nutrition consultant for the Sports Nutrition Company. SNC is a UK based sports supplements supplier. http://www.sncdirect.com

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Sports Nutrition & Health - 5 Foods All Athletes Should Eat

There are several foods all athletes should eat in the days before an event to ensure peak performance. They include:

1. Whole grains-whole grain food such as cereal, bagels, pasta, and bread give good,long-lasting energy to the whole body. As the most important food group, athletes should eat many whole grain carbohydrates before an event.

2. Peanut butter-peanut butter is a good source of protein and essential fats, and it is easy to carry and eat on the go. Other protein sources will work as well, such as lean meat or dairy; the important thing is to get adequate protein before and after a work out. Protein helps the body in maintaining aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking protein from lean tissue. Adequate protein speeds recovery and helps in actual performance situations.

3. Fresh fruits and Vegetables-fresh produce is a great way to get vitamins and minerals that help the body function as normal. They are usually fat-free and contain lots of energy for the body to use during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low potassium levels can lead to muscle cramps and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate potassium intake, because too much too quickly can lead to a heart attack. Athletes should take in 435 milligrams of potassium for every hour they exercise. While potassium does not aid in actual performance, it speeds recovery and should be considered as one of the most important supplements to an exercise program.

Another benefit of fruits and vegetables is iron. Chick peas, spinach, asparagus, broccoli, apricots, and figs are all good sources of iron, a nutrient that prevents fatigue, headaches, lack of stamina, and boosts the immune system. Athletes are generally at risk for anemia, having too little iron in the blood, because of the amount iron used in exercise. Recommended daily intakes are 6-11 milligrams, a number easily attained by eating leafy green vegetables or foods rich in vitamin C.

4. Calcium-Rich Foods-foods such as cheese, yogurt, and milk contain necessary calcium, which creates strong bones and protects athletes from injury. These dairy products are also a good source of protein, but they should be eaten well before an event, as they take some time to process. If the body does not tolerate dairy well, supplements should be included to ensure that athletes receive the recommended daily intake of 1000 milligrams. As an example, a cup of skim milk provides about 300 milligrams of calcium.

5. Fiber-Rich Foods-Fiber is the nutritional component that keeps athletes full and regulates the digestive tract. Many of the foods already mentioned include fiber, but it is important for coaches to know which foods help athletes regulate fiber levels. Examples of fiber-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way to determine the necessary amount of fiber is to add 5 to the athlete?s age. For example, a 10-year-old athlete needs about 15 grams of fiber daily. After the age of 15, athletes need 20-25 grams of fiber a day.

Kenny Buford spent years playing baseball at the college level. Today, he coaches 3 youth development teams and shares his extensive coaching knowledge on his blog, you can visit him here: http://www.baseball-tutorials.com

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