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Sports Health: Training & Nutrition (02)

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Increasing Endurance with Sports Energy Drinks and Other Fluids
If you are going to exercise for more than 25 minutes, according to This article, you can increase your endurance by drinking fluids. If you are going to exercise for more than 45 minutes, you can increase your endurance with sugared drinks, which provide a quick source of calories. Sugared drinks such as fruit juices, soft drinks and sports drinks can be absorbed just as rapidly as water. There is more useful information about sports drinks in this article, including a chart that compares sports drinks and other fluids for exercise in hot weather.

Getting Too Much Vitamins and Minerals
Vitamins for athletes should be an essential part of your everyday intake, but there are certainly perils in over-indulging in such products. The article on WebMD.com points out that today, everything seems to have souped up levels of vitamins and minerals, from bottled water to orange juice. 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 over dosing on are the fat-soluble ones, namely Vitamin-A, Vitamin-D, Vitamin-E, and Vitamin-K. But if you're taking a multiviutamin, there such a wide marging of safety that you probably don't have anything to worry about. Vitamin D, calcium and folic acid are three nutrient you may bet too much of through a combination of food and vitamin supplements.

Ten Tips to Build Confidence for Golf
David Mackenzie is a golf performance coach and the founder of the Golf State of Mind, a provider of online and live 1-1 coaching sessions, audio lessons and articles about golf. In this blog post, Mackenzie shares the ten commandments of mental golf, or tips golf players should keep in mind to increase their chances of success. Mackenzie’s tips include focusing on the process and keeping the mind off things that cannot be controlled, staying in the moment, accepting every shot’s outcome, trusting one’s own swing, hoping for and expecting a good result, believing in oneself, controlling one’s nerves, setting goals and allocating time for practice, staying nourished and hydrated, and having a great strategy.

Food Diet Requirements and Recommendations for Better Sports Performance
If you are into sports, you have a follow a very strict diet in order to perform better. In this article at BetterHealth.vic.gov.au, you will learn some of the food requirements for athletes. According to the article, an athlete's diet is the same as the one recommended for the general public, wherein more than 55 per cent of it should contain carbohydrates. However, the carbohydrate requirements for athletes depend on their activities, how long and how intense they are. You can also learn the foods to eat before, during and after exercise. There are recommendations for intake of protein, vitamins, and health supplement products.

A Meal Plan for Endurance Athletes
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.

For more resources, visit BetterSportsHealth.com.

Or review sample resources for triathlon sports (swim, bike, run).


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