Nutrition for Sports Athletes
regular strenuous training, athletes have to increase their
levels of overall food intake to ensure they eat adequate
amounts of protein, carbohydrates, fats, minerals and vitamins,
in order to meet both their increased energy and muscle and body
tissue repair needs.
long distance runners, keep fit enthusiasts and weight trainers
- in fact, anyone who engages in strength and power exercises do
require a higher dietary protein intake than usual, for
their ongoing muscle growth and repair. A diet deficient in
protein will indeed lead to a loss of muscle as all tissues will
be broken down to some extent, to make essential amino acids for
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provides a convenient and practical way of meeting your
increased dietary protein needs.
This protein shake can
balance glucagon and insulin production, encourage weight loss
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It is a high quality soya protein supplement that is dairy free,
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extra energy requirements are met through consuming sufficient
levels of healthy fats and carbohydrate.
are a rich source of Essential Fatty Acids which are vital to
the body because they are also necessary in keeping our cell
membranes healthy and they form a large component of the nervous
system within the brain and in the retina.
worth bearing in mind that the higher the intensity of exercise,
the greater the body relies on carbohydrate as a fuel. Anyone
who trains regularly, should consume a diet that is also high in
carbohydrate, with a large proportion being in the form of
complex carbohydrates such as wholemeal bread, pasta, oats.
They should also consume plenty of simple sugars, such as honey,
sugar, jam, confectionery and fruit juices.
and minerals play important roles in the metabolism of
energy and therefore adequate levels of certain minerals, such
as magnesium, and trace elements, such as iron, are needed for
normal muscle function.
groups of athletes are at risk from essential vitamin and
mineral deficiencies. These individuals include those who
compete in sports events where a low body weight is
essential, such as gymnasts or dancers; and also those athletes
where they have to compete under specific body weights such as
boxers, wrestlers or weight lifters. Each of these athletes
tends to train frequently and intensively, yet they consume low
energy diets or undergo drastic weight loss regimes to lose body
weight or increase the muscle tone of the body. Many are
young athletes who are still in a period of body growth and
development, which is more reason why supplementary sports
nutrition can be so essential.
exercise in hot conditions could severely impair athletic
performance because they lose key minerals. Athletes who
therefore train and compete in hot environments should also
consider increasing their intake of minerals (particularly
magnesium) because mineral
losses in sweat can be considerable. Sodium is the most
abundant mineral that can be excreted. However, replacing
sodium is not usually necessary because of the high salt content
in many processed foods.
is a ‘super-charged’ antioxidant-rich juice blend that provides a rich supply of powerful antioxidants known to
protect the body’s tissues against oxidative stress (free
radical damage) that can be caused though strenuous exercise.
Zambroza also helps the body fight the
effects of aging, promotes energy, helps maintain healthy cell
growth and enhances the immune system.
addition, women have to be especially careful when exercising.
Very active women may be deficient in iron and calcium; however,
a qualified practitioner should be able to confirm any
deficiency. Female athletes should consider taking
calcium supplements to
ensure sufficient levels of calcium in the body and to also
maintain healthy bones. Most importantly, ‘amenorrheic’
(non-menstruating) female athletes should certainly consider
taking additional calcium supplements.
are probably the main reason for any nutritional deficiencies
found in athletes, so a balanced diet is essential; however
regular overly strenuous exercise can also be a major
contributory factor to any dietary deficiency.
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The above information should not be treated as a substitute for the
medical advice of your own doctor or any other health care