Heath Vitamin B6 Christine M. Hansen and Melinda M.
Manore Folate: Wayne E. Billon Vitamin B12 : Kenneth E. Deuster and Jamie A. Haymes Zinc: Henry C. Lukaski Copper: Philip G. Reeves and W. Thomas Johnson Iodine: Christine D. Thomson Chromium: Michael G. Bemben, Debra A. Bemben, and Michael J. Hartman Selenium: L. Mallory Boylan and Julian E. Reviews "The objectives are met with clarity and precision, making this a must-have book for any student or researcher in the sports nutrition field.
While specific in its focus, the topic appeals to a variety of readers and is a valued component of any sports medicine library. This text is a must for a wide spectrum of individuals who deal with exercise and sport from the professional practitioner to the exercise or sport participant. Jackson, PhD Professor of Kinesiology California State University, Fresno "This book will be a valuable compendium of information for sports nutrition and would be a good reference book to have on the shelf for any sports nutritionist. Request an e-inspection copy. Share this Title.
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Handbook of Minerals as Nutritional Supplements. Nutrition in Exercise and Sport, Third Edition. Shopping Cart Summary. Items Subtotal. View Cart. Offline Computer — Download Bookshelf software to your desktop so you can view your eBooks with or without Internet access. Carbohydrates are the most important source of energy for endurance and power. Proteins help build new body tissues, and fats provide energy when you are exercising at lower intensity. Back to top Carbohydrates Research indicates that carbohydrates may be the most important nutrient for sports performance because they are the most efficient fuel for energy production.
In addition to fueling our central nervous system, carbohydrates are stored in the body as glycogen, which can be used when needed during physical activities. Back to top Protein Protein is what rebuilds and repairs your muscles after a tough workout or game, but it also primes the pump to make sure the right amino acids are available to your muscles during the workout. For this reason, protein — like carbs — is needed both before and after your workout. Protein is also used to make red blood cells, which move oxygen to muscles, and white blood cells, which help fight infections.
Your body also uses protein to make hormones and enzymes. Protein is very important to our bodies, but try to avoid unhealthy sources of protein such as cheeseburgers, fried chicken, or bacon.
Rather, aim for lean proteins such as: grilled lean meats including chicken or turkey; soy products such as tofu; fish; or beans. Back to top Fats Fats have often been pegged as something that should be kept off of every healthy eater's plate, but some fats are good — providing energy and essential fatty acids to your body. Fats also help your body use vitamins and phytochemicals, as well as move substances in and out of cells and keep your brain, nervous system, and skin healthy.
What are the good fats and where can you find them? Try eating omega-3 fats found in fish such as salmon, which can contribute to decreased fat storage. You should also eat monosaturated fats found in meats, nuts, avocados and whole milk products. Remember, these fats are good but should still be eaten in small amounts. Avoid fats in the hours before a workout or game because they take longer to digest, and you do not want to have intestinal cramping or pain during the workout.
You body needs calcium, magnesium, fluoride, and vitamin D to keep bones strong. You should be getting these from the food you are eating, but if you are not, try taking daily supplements. Back to top Water A human body is mostly water, comprising over 60 percent of your weight. Water plays a big part in keeping you cool, as well as in flushing toxins from your system.
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When you exercise strenuously, you can lose a significant amount of fluid, and it is important to replace that fluid re-hydrate so that your body can continue to function at its best. Signs of dehydration include feeling dizzy or lightheaded, having a dry mouth and not urinating as much as usual. If you are dehydrated, you will not be as strong and your reactions will not be as fast as they could be.
Back to top Fueling Strategies A common question among athletes is: what should I eat before and after a work out? There are no set answers because every body is different, but these tips can help you put together a fueling plan that will suit your body best. Carb-Loading Because each fuel source provides energy for a different kind of exertion, you can imagine that what you eat at any given time can affect your performance in the next athletic event.
This is why many endurance athletes do what is called "carb loading" — eating foods high in carbohydrates — for a few days before an athletic event. This process helps the muscles build up an excess of glycogen that can be called on during the competition.
Sports Nutrition Basics Part 4 – Vitamins & Minerals | Jen Reviews
Be sure to check with your doctor if you plan on "carb loading. Eating breakfast each morning is crucial to top performance throughout the day. Skipping breakfast can leave you feeling tired and unable to concentrate; it also leads to overeating at later meals and snacks. Student athletes who eat breakfast perform better in the classroom than those who skip breakfast. Early morning practices pose a challenge because you don't want to wake up 45 minutes early to eat. Try eating a snack right before you go to bed, such as cereal or a piece of toast, or eat something easy to digest, like a banana, right when you wake up.
Then pack something to eat after your workout if you have to go straight to class. Before a Workout You should generally try to eat one to three hours before a work out to give yourself proper fueling. If you are not energized properly, you will not perform your best. Your pre-exercise snacks should be carbohydrate-rich to top off muscle glycogen stores, include a small amount of protein to reduce post-exercise muscle soreness, and be low in fat and fiber to ensure optimal digestion.
You can eat a heavy meal four to five hours before a workout with generous amounts of carbohydrates, moderate protein, and moderate fat. Two to three hours before exercise try, a light meal with a moderate amount of carbs and protein and almost no fat. Then, in the hour before exercising, keep your intake small. At all times, make sure to keep in-taking fluids to ensure you are properly hydrated. During Breaks If you have a long game or practice and are allowed to break in the middle, drink water or your favorite sports drink. Both will keep you hydrated; a sports drink will give you some fuel and replace sodium that is lost in sweat.
The sodium in the sports drink will help your body hold only fluid. If you feel that you need it, eat a small snack, similar to what you would consume in the 30 minutes before a workout, such as a few pretzels. Make sure what you eat in this time is light, low in fats and protein, and will not weigh you down when you jump back into your work out.
Everything in moderation
After the Game After strenuous physical activity, your body needs to rebuild and repair, and you need to replenish all the fluids you lost through sweating. The most essential thing to do is re-hydrate. Check the color of your urine.