Sports Health: Training & Nutrition (02)
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Everybody gets sore muscles, and we all generally treat them after the
fact. Nutrition and science can help get you better results and less
muscle stress without compromising the results you want. Much like
sports drinks such as Gatorade and Endurox help to prevent dehydration, but taking in the right amino acids, proteins and vitamins can help to prevent the build up of lactic acid, which causes muscles to become sore. Most sports drinks don't do this. Endurox R4 is a scientific mix of amino acids, carbohydrates and protein optimized for sports performance, and this reader raves about the beverage throughout this useful article.
Vitamins, for athletes and triathletes, should be an essential part of your everyday intake, there are certainly perils in over-indulging in such products. The term "megadosing" refers to the condition in which you intake more than 10 times the determined RDA (Recommended Dietary Allowances), a condition that can ultimately prove to be hazardous to your health, as noted in this article. It says that your body will store essential vitamins and minerals until needed, but when it is housing excessive amounts or more than necessary, it can take on a toxic effect, and organs can be put at risk. The vitamins most dangerous to megadose on are the fat-soluble ones, namely Vitamin-A, Vitamin-D, Vitamin-E, and Vitamin-K.
Swimmers can easily build endurance with proper sports training. This
article describes a variety of drills and exercises that can be used to
build endurance for sport swimming or triathlons. It includes specific
exercises and strokes to use to build up your strength during training,
such as: stroke drills, f/s speed drills, one arm f/s and more. Included
are sample sets to build strength and other good drills for swimmers. The
types of conditioning work are alternated or cycled within each weekly
training plan so that they can recover from one form of stress while
applying themselves to another.
The Athletic Performance Diet hasn't changed much, because there are not many other avenues to fueling the body most efficiently. A diet consisting of 60-65% carbohydrate, 20-25% fats, and 15-20% protein is the proper ratio of macro nutrients for most athletes and has been for years. A well-trained endurance athlete would not last very long on a high protein diet, because their glycogen stores would quickly become depleted and they would no longer have the energy or reserves to train effectively. There is little controversy in athletic nutrition when compared to the general population. The "big picture," according to the article, is to try to make sure each meal has carbohydrates, fats, and protein in the right proportions. Make sure your diet is balanced and consistent,
which will help with athletic performance.
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