...PART 1 NUTRITION AND ATHLETE HEALTH The sport of athletics includes a wide range of events whose requirements range from speed to endurance, from a light physique to explosive power, and from multiple events lasting less than a minute to a single race lasting more than 2–3 hours. Despite the extreme contrast in these characteristics, all athletes share some common nutrition goals (see Table 6-1). This chapter will briefly explore these goals. Table 6-1. The athlete’s nutrition goals. Characteristic Everyday eating or training diet The athlete’s nutrition-related goals • Achieve and maintain a physique that is suited to the event • Eat to stay healthy and injury-free • Train hard and promote optimal adaptations and recovery from the training programme • Practice competition eating in training to fine tune strategies • Prepare adequate fuel stores for the event • Eat and drink well on competition day to prepare for an event and to recover between multiple events • During prolonged events (> 1 hour), replace fluid and carbohydrate to enhance performance • Achieve competition strategies when traveling • Make use of specialised sports foods to meet nutritional goals when it is impractical to eat everyday foods • Make wise decisions about the use of nutritional ergogenic aids based on cost: benefit analysis Competition eating Sports foods and dietary supplements A. The Training Diet 1. Achieving Energy Needs Energy needs vary according to body size, the energy cost of training...
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...level throughout the day. 10.3 Explain why it is important for an athlete to maintain blood glucose levels before, during, and after vigorous exercise. 10.4 Describe how an elite athlete’s body uses dietary protein during and after strenuous exercise. 10.5 Discuss which vitamins and minerals are essential for optimal athletic performance and why they are important. Discuss some reasons why female endurance athletes may be vulnerable to iron deficiency 10.6 Evaluate whether conjugated linoleic acid (CLA) and other ergogenic aids are useful for obtaining an ideal body composition for sports. Comprehension-Level Multiple-Choice Items 1. Which of the following is not a component of fitness? a. flexibility b. muscle strength c. balance d. muscle endurance e. cardiorespiratory endurance 2. Which of the following enhances flexibility? a. weight training b. aerobic activity c. calisthenics d. stretching 3. Muscles respond to the overload of exercise by gaining: a. strength. b. fat. c. size. d. a and b e. a and c 4. Active people can have resting pulse rates of _____ beats per minute or lower. ...
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...Beast Supplement Review People who want to grow big muscles and get that ripped body often have to spend a number of hours in the gym to build those huge muscles. It is not possible to build huge muscles without putting in the hours. However, it is also a fact that nobody can get those bulky muscles without some help from the nutrition supplements. It is estimated that nutrition supplements is a multi-million dollar industry. Each year, enthusiastic bodybuilders spend hundreds of millions of dollars for the supplements to complement their workout and build those big muscles. A number of well-known brands have launched a stew of these supplements in the market with huge advertising claims.One of the most popular brands of the supplements is the beast supplement. As you may be aware, Beast sports is...
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...carbohydrate and protein, are higher during times of high physical activity due to high intensity and longer duration, to maintain body weight, replenish glycogen stores, and provide adequate protein for building and repairing muscle tissue. 1 The Dietary Reference Intake (DRI) Abigaille calorie allowance for each day. The Dietary Reference Intake (DRI). The DRI for energy for active women age 18-22 is 2000 kcal/day-2500 kcal/day. CALORIC ESTIMATE ABIGAILLE Caloric needs are determined by sport, gender, age, body composition, genetics, season, activity level,...
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...Introduction An athlete needs to ensure that they consume enough fuel to complete activities undertaken. The amount of energy required depends on many factors including size and weight of the athlete, level and intensity of the training, and due to this the amount of energy required varies from person to person. However if more energy is consumed than required, the excess is stored as fat and weight will increase, on the other hand if insufficient energy is consumed the body calls upon its stores to meet the demand and weight will be lost. To consume a balanced diet we need to consume items from the macro and micro nutrient groups. Macronutrients comprise of carbohydrates, lipids and protein. Carbohydrates are quickly accessible and thus the body utilises them first, lipids are the body’s secondary source, and protein is the body’s last energy source to be used. While the micronutrients comprise of vitamins and minerals. Water is also an essential part of the human diet. Female 400m Runner Firstly the athlete’s calorie requirements need to be worked out to find out what is needed each day before any training is undertaken. To do this the following calculation is made – BMR = (8.7 x 56(kg)) + 829 x 2.2, so BMR = 2895.64 calories a day. Now the activity requirement needs to be taken into account, at 1075 calories p/h. As exact training figures are not available it has been estimated that 6 hours are completed each week, which works out as an extra 6450 calories a...
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...Negative Effects to Performance Enhancing Drugs At the age of 21 Rob Garibaldi committed suicide and it is believed to be from his consumption of performance enhancing drugs. As a young boy, Rob started to play little league, trying to match his favorite sport hero, and dreaming to make it to the baseball major leagues. Prior to high school, Rob was getting pushed by his coaches he had and scouts start to follow him to have him take supplements and more things that will help him gain weight compounds in other to build muscle in the training program. When Rob was 15 years old, he was playing with a team that was scouted by the California Angels and was encouraged by people who were working with him on weightlifting, condition, taking supplements, and anything else to help him gain weight. He was given creatine which is a type of performance enhancing drug, this supplement is over the counter dietary supplement, and protein powders for weight gaining. His throwing arm strength, defensive skills, running speed, and hitting were outstanding to the coaches. His parents confronted him on his male patterned balding, acne on his back and shoulders, upper body muscle mass, weight gain, and uncontrollable rage and irrational, Rob continued to hold back his use on performance enhancing drugs. His parents did not suspect any abuse at first because Rob always determined about not wanting to jeopardize his mental capacity and health. The first time his parent’s learned about him taking steroids...
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...Product 1 ~ Supplement or Ergogenic Aid What is your supplement or ergogenic aid? * Body Fortress Super Advanced Whey Protein How is it advertised? * This product is advertised on the internet (via its website www.bodyfortress.com, you tube, and social media) and through Health food and Walmart advertisement circulars How much does it cost? * This product is sold for $15.98 Identify AND describe (BE SPECIFIC) the first five (5) ingredients of your product. * Super Whey Protein Blend (Whey Protein Concentrate, Whey Protein Isolate) * Super Recovery Blend Containing: * Creatine Monohydrate- is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine * Taurine- A sulfur-containing amino acid, that is important in the metabolism of fats * L-Glutamine- supplements are often used to increase muscle mass, as well as treat certain health conditions. * Leucin- and amino acid that plays a significant roles in the maintenance and repair of muscles and in preventing the breakdown of muscle protein during exercise * Isoleucine- An essential energy and stamina provider amino acid that needs to be consumed is not made by the body * Valine)- an amino acid found in protein that functions as a stimulant and promotes muscle repair * Maltodextrin- Dextrin containing maltose, used as a food additive What are the advertised claims of this product? * To deliver a powerful blend of premium...
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...Introduction There is a lot of controversy on nutritional supplements and performance/health claims that go along with them. Many claims come and go without a lot of hassle, but none has generated the commotion of the interest or debate surrounding creatine (Cr). Many people believe Cr is another weight gaining powder or steroid alternative (Plisk and Kreider, 1999). What those people do not know is Cr is also found in the human body naturally as opposed to supplementation. Individuals know the name creatine but may not understand the science behind it. The use of Cr has become very widespread, usually in the supplement form Cr monohydrate. Every since the discovery of the ability to increase Cr and phosphocreatine (PCr) inside the human muscles by oral ingestion of supplemental Cr has led to many studies showcasing the benefits of exercise performance. Cr monohydrate supplementation shows significant results to increase the human body’s ability to maintain power output during high-intensity exercise and increase the rate of PCr to resynthesis during the recovery phase of intermittent high intensity exercise (Volek and Kraemer, 1996). My goal is to provide significant information on natural Cr functions, Cr as a supplement, ways the human body utilize Cr to enhance athletic performance, and how society views/uses Cr. Effects of Creatine in the Human Body Creatine was discovered by a French scientist named Chevreul in 1832 but it was not until 1847 did another scientist...
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...Amino Acids and How They Relate to Athletics SCI/241~Nutrition July 8, 2010 Amino acids serve in many different ways in an athlete body. Typically amino acids were prescribed many years ago known as a “branched-chain amino acids (BCAA)” (Weider, 2003), characterized as supplement for body building. Muscles are generally made up of amino acids, athletes are encouraged to supplement with the loss. Another characteristic of BCAA is to generate energy. Amino acids taken before a workout will strengthen the athlete muscles. The intake of protein is encouraged before a workout also. Boost in the brain of an athlete mental capacity is consumed with the amino acids before a work out. However, an athlete must mentally stable their mind to do a tedious workout. Your immune system must functions at a healthy status at all times, in order to be an athlete. This is why amino acids help promote the building of a strong immune system. Sometimes the lack of a nutrient in the body can have an effect on the brain. Taking precautions is recommended to insure that supplemental intake of BCAA may not cause any problems to the brain; one should consult a physician before taking BCAA. Source: Rowley, Brian. “The ABCs if BCAAs: what every bodybuilder must know about these three powerful aminos. (Nutrition).” Joe Weider’s Muscle & Fitness June 2003:166+. General OneFile . Web. 8 July 2010....
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...TABLE OF CONTENTS 3 5 7 13 19 23 25 Stacking 101 Cycled vs. Foundational Stacking Like An Animal Animal Supplement Stacks Way Of The Animal Stacking For Dummies Stacking Log Goals Mapping out exactly what you need to do and defining your goals in this game is a critical step towards success. This practice is integral to progress in bodybuilding and in life. It is also a must when it comes to dictating what supplements are right for you and your very specific needs. Want to get ridiculously jacked? Want to get shredded to the bone? Looking to hold onto maximal lean mass while dumping bodyfat? Prepping for a bodybuilding contest or powerlifting meet? Knowing what it is you want out of your specific protocol at any given time will go a long way toward dictating the components of your personal Animal stack. Core It all starts with the Pak. The True Original, the Animal Pak, is the ground floor basis of any legit supplement regimen. Covering your bases from a vitamin and mineral perspective prevents deficiencies and allows for a properly functioning immune system and a consistently anabolic internal environment. Not a mere multivitamin, the Pak is the original “stack” in a pack, loaded with aminos, digestive enzymes, performance optimizers and anabolic co-factors designed to address the most demanding needs of hardcore bodybuilders and strength athletes. You start your stack with the Pak and you build from there. It is your foundation today as it has been for champions for...
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...death are nutrition-related? A) heart diseases, cancers, strokes, diabetes * Describe the concept of a risk factor. A) Factors known to be related to diseases, but have not yet proven to be a cause. We say that a certain factor puts us at increased risk for a disease, but does not cause it. * How does one use risk factors? * Review the basics of cardiovascular disease and atherosclerosis. * Be ready to identify the risk factors for cardiovascular disease (especially diet-related risk factors!) A) High LDL blood cholesterol, low HDL blood cholesterol, high blood pressure (hypertension), diabetes, obesity (central obesity), physical inactivity, cigarette smoking, diet: high saturated or trans fats, low veggies, low fruits, low whole grains * Describe the dietary strategies to reduce risk of CVD through diet. A) Decrease saturated and trans fat, increase soluble fiber intake, increase fruits and veggies, increase whole grains/ decrease refined grains, increase fish intake (2 servings/week) * What is the TLC diet and what does it entail? A) TLC = Therapeutic Lifestyle Changes. From the NIH, designed to help decrease cholesterol through diet and lifestyle changes: the same changes we saw in table 11.6, also recommends 2 grams per day of plant sterols * What do plant sterols have to do with high blood cholesterol? A) Plant sterols – the plant form of cholesterol. Slightly chemically different, prevent us from absorbing cholesterol in the intestines...
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...who want to increase performance with supplements. BCAA is the abbreviation of the English term Branched chained amino acids which in Swedish translates to branched chain amino acids . This is a group of three essential amino acids that have been named after their chemical structure. Basically, one could say that an amino acid is a legobit and there are a variety of amino acids which are the building blocks the body uses to build proteins and ultimately what they colloquially call for muscles. Some amino acids, the body can produce on their own, while others must be supplied by the diet. They are called essential amino acids because they are absolutely essential for us to be able to function and because the body with the help of these twenty Lego pieces to build other amino acids and a variety of other substances needed to keep the processes and organs that keep us alive . What are branched chain...
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...currently is working hard towards making the U.S. Olympic team. Amy is a vegan and weighs only one-hundred and fifteen pounds. Her coach is worried that she is not consuming enough protein in order to maintain her muscle mass. As an athlete, it is important to be consuming enough protein. If dietary protein needs are not met, strength of the body will decline and the athlete may experience lower energy levels. The first thing that needs to be discussed is how much protein Amy should be consuming on a daily basis. Depending on the activity level of the woman is part of determining the protein amount. A women who is sedentary would determine protein intake by taking her weight in pounds X .4. An active woman would determine protein intake by taking her weight in pounds X .6, a competitive athlete would take weight in pounds X .75, and a light body-builder would take her weight in pounds X .85, (“How Much Protein Do Women Need?”). A women who is of the same weight and age as Amy but is sedentary would consume less amount of protein throughout her daily diet. Amy, however, would fall under a competitive athlete category. After a quick calculation, Amy should be consuming 86.25 grams of protein per day. As an endurance athlete and a vegan, Amy...
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...For years protein powder has been known as a powerful supplement that can help build strong muscles. It is commonly used by men who are into body building. However nowadays, women are using protein powder to beef up their muscles and to lose weight. In fact, there are many proofs that it is effective to them. Hence, the belief concerning protein powder is only for men are now considered a taboo. It is not true that taking a protein powder will make you gain weight. If you’re someone who wants to grow muscles, lose weight, or simply want to increase the daily protein intake, it is important to know first what kind of protein powder is best for you. There is a protein powder for everyone especially for women. It is the key in improving health and fitness. However, finding the right one that suits you is not easy since there are many varieties. In fact, women have their own protein powder which is only served normally lower than for men. Apart from this, women especially the body builders should take more folic acid, iron and Vitamin B6. This is because obviously men and women’s body system is still different in several ways and the consumption rates also vary. So the question is what is the best protein powder for women? The protein powder isolates are considered best for women. It is less in carbohydrates as well as fats and can be easily absorbed compare to protein concentrate. But it should be consumed in moderation since it is known to have a high dose of potassium. Some experts...
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...Abstract The name of the supplement considered for this write up is "Natural Sterol Complex." The label photo is placed in the appendix and can be obtained from the following website: http://www.bodybuilding.com/store/univ/sterol.html. The claim made about the product efficacy includes the fact that it can boost the increase in muscles mass and density. It is also claimed that the product can increase the physical performance and enable the body to recover quickly after a strenuous exercise. The product also claims to have the capability to boost the energy levels and strength. The product also promises a range of beneficial natural products that include plant sterols, essential fatty acids and important minerals. The analysis of the anecdotal...
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