ReeHart – Blogging from the Heart

Posts Tagged ‘sports nutrition’

A solid nutrition program, backed with knowledge on nutrition, is necessary for any serious bodybuilder. Many uninformed bodybuilders go to great lengths on their training and are often met with disastrous results. Stressed and fatigued bodies are the only outcome of wrong nutritional beliefs and practices. All a bodybuilder has to do to avoid this is to arm himself with basic knowledge on nutrition and practice it. Following a good nutritional program designed for an individual is just a matter of recording his food and caloric intake and matching it up against his recommended nutritional needs.

The book “Nutrition for the Recreational Athlete” states that an exclusive high-protein diet negatively affects an athlete’s training and career. Catherine Jackson, the book’s author, explains that eating purely protein for a prolonged period often causes irritability and lowers stamina. This can be remedied by initially consuming adequate amounts of calories. Below are some warning signs indicating that you might have poor nutrition and some tips on how to get back on track.

Dwindling Strength – Insufficient protein is the culprit behind this. Strength is an important factor in maintaining a regular training program. Do not solely rely on protein drinks and bars for your daily protein supply. It would be better if you source your protein from organic products such as chicken breasts (or white meat), egg whites and soy-based products.

Consume carbohydrates as well – A lack of carbohydrates in one’s diet is correlated with moodiness and irritability. These mental states are often caused by low-blood level due to inadequate consumption of carbohydrates. In addition, a lack of carbohydrates will affect your ability to focus. Get your fill of carbohydrates from fruits, vegetables and whole grains for optimal blood sugar level.

Increase in sickness – Being sick all the time is a sign that your immune system is weakened. Combat this by incorporating different food groups into your diet. Consume foods that are high in B vitamins and minerals such as milk, fish and soybeans.

Eat something before training – A lot of people starve themselves before training. This practice is actually counter productive since you’ll mostly run out of energy in the middle of training. Eat just a small amount of carbohydrate 1 hour before training. This will give you the fuel you need especially if you are training for speed.

Eat right and rest – Lack of motivation is a sign of burnout. Give your body enough time for rest. Not eating right can also cause stress to your body. Experts suggest that we eat several small meals distributed over the day instead of a few heavy meals. Eating heavy will make your body work harder to digest all those food. This will also lead to an unstable energy level. Professional athletes are commonly known to eat mini-meals every 2 to 3 hours. This helps in maintaining a stable blood sugar level needed for training.

Protein is one of the essential nutrients our bodies need. Our muscles especially require it for maintenance and growth. For most people, around .3 grams per pound of body weight is the recommended daily intake. However, athletes in general and bodybuilders in particular need far more; around 1.25 grams per pound each day. These people need more protein to build muscle and fuel their bodies for their exercise regimens.

The total amount of protein intake is important, but equally important are the sources. Most people are able to get enough protein from their diet; but many athletes require supplements to meet their daily requirements for this nutrient. Protein supplements are usually made from four different sources. Each of these sources are different and athletes should choose according to their needs.

These four sources used in most protein supplements are egg, whey, soy and casein. There are protein supplements which use only one type, but it is more common to have two of these proteins in a single supplement.

Whey protein is derived from milk and is the source used in the majority of protein supplements. Whey protein contains both essential and nonessential amino acids. The essential amino acids are those which must be obtained through the diet since our bodies cannot produce them ” and as you may have guessed, nonessential amino acids are those which we can produce, but may want more of through dietary sources. Whey protein is easily digested and used by the human body, the exception being those who have allergies to milk, who should avoid concentrated whey protein. As it happens, the concentrated form is preferred for protein supplements, being inexpensive to produce and containing between 30% and 85% protein by weight. There are also whey protein isolates, with a protein content of around 90%, which are more expensive. Whey protein is not only an excellent protein source, but also boosts immune function, contains amino acids and is helpful in speeding along muscle recovery after a workout.

Soy protein is derived from soy flour. This is the most complete vegetable protein known and like whey protein, there are isolates and concentrated forms available; isolates are higher in protein but more expensive. Easily digestible, soy protein is suitable for everyone except for the small number of people who are allergic to soy. Soy protein can be added to foods easily and is beneficial in lowering blood cholesterol.

Egg protein is often mentioned as being the best protein supplements. This protein comes from egg whites and is quickly and completely digestible. Containing all of the essential amino acids, it’s also a popular ingredient in protein supplements. However, there are those who are allergic to eggs and should not use protein supplements containing egg protein.

Casein is another protein derived from milk. Casein protein is digested more slowly than whey, which makes it a protein often combined with other, more quickly digester proteins. Casein protein is ideal for adding to pre-workout meals or before bed. As with whey protein, those with milk allergies should avoid casein protein.

Choosing the right protein is about choosing what your body will tolerate the best and what protein will work for your exercise habits the best. You should consider all pros and cons of each type before you make your final decision about protein supplements.