Sample Resources for Sports Nutrition & Training

Sports Nutrition for Optimal Performance
As an athlete, it's good to learn about food basics, since food is the fuel that helps you succeed. For the recreational or competitive athlete, the body must be fueled optimally to exercise effectively. To maintain or improve strength, speed and stamina, you have to eat adequate amounts of protein, carbohydrate and fat. This article teaches athletes food group basics, and gives them valuable sports nutrition information for how much protein to eat depending on the workout.

What is Cross Training and Why Is It Important
What is cross training and why should athletes cross train? This article defines cross training as an exercise regimen that uses several ways of training to develop a specific fitness component. It also lists the benefits of cross training, one of which is reduced risk of injury. By cross training, athletes can work more muscle groups and joints than just those used in their sport, so they could avoid overloading vulnerable parts of the body such as their shoulders, backs shoulders, hips, knees, and feet. Cross training is also said to enhance weight loss, improve total fitness, and enhance adherence to exercise.

The Importance of Hydration from The Hiking Life
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. 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. It's recommended to bring at least one liter per hour of hiking, and more if the temperature is going to be unusually hot or you'll have to hike up a lot of hills. Also recommended is to not conserve your water, because once symptoms hit, it's too late. The article organizes the discussion in five sections: research, how much? techniques, dyhydration, and finding water.

10 Smart Snacks for Athletes
It's a common mistake for athletes to believe they can eat whatever they want, according to this page on Appetite for Health, and Nothing could be further from the truth, it says, because you will pay the price if you eat and drink non-nutritional food and beverages. Major breaks happen when athlete are carefuly minding what they eat and drink, it claims. The article offers a list of 10 great sports snacks recommended by Christine Rosenbloom, Ph.D., R.D., CSSD, a leading sports dietitian who has worked with collegiate and professional athletes for more than 20 years. It also provides explanation for why these snacks are recommended. The snacks include almonds, cereal & milk & fruit, Greek yogurt with fruit, fig or date bars, fresh fruit with low-fat cheese, low-fat chocolate milk, peanut butter sandwich, pistachios, popcorn sprinkled with parmesan cheese, and trail mix.

What to Drink and When
If you're trying to improve your game, it's important to properly fuel your body. This article in Runner's World offers advice on the best sports drinks for runners. As you'd suspect, there are not definitive answers. What you should drink depends on running time and distance, your fitness, environmental conditions, and the level of intensity of the running. One simple choice is just water. Many people believe that sports drinks are better than water. This article supports that notion, saying athletes are more likely to drink sports drinks because they taste good. Sports drinks supply less than half the calories of fruit juices. They're absorbed quickly into the blood stream, so you can exercise longer and avoid post-workout fatigue. They are generally easier on your stomach than beverages with higher concentrations of carbohydrates. If you don't like the flavor of sports drinks either, try diluting your favorite fruit juice with water.

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A related topic of possible interest is the: sport of Triathlon



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