Prevalence of obesity is worrisome to many in USA. However, the type and quality of food and fluids are irksome for many sportsmen and sportswomen in the country. Many residents admit that they started programs of exercise on weekdays or at their weekends. It is highly important that the athlete, beginner and expert alike, watch carefully for his or her food intake to make the most of sporting activity and to avoid adverse effects of malnutrition and dehydration that could result in death. Generally speaking, sports nutrients such as food supplements, carbohydrates, fats, and dietary protein should be dealt with in a careful and scientific method to optimize sports performance and to lead a healthy life in general.
Notwithstanding the fact that many advanced and clinically approved substances are of abundance everywhere in USA, one should be cautious before purchasing or consuming such substances without prior prescription from a sports nutritionist. One has also to consult with health care provider to ensure safety before gorging on some energy drinks on the market as these fluids may or may not contain ingredients that could cause undesirable results in body and mind. If you opt to exercise and you have to means to it, you have to proceed with patience and consistency.
Sports nutrition is the study and practice of amount and quantity of food and fluid that an athlete must consume in order to maintain performance and endurance, as well as recovery of tissue damaged. Although the term could apply to wide varieties of sports regimens, it is mainly concerned with endurance activities (swimming, running, biking) and strength sports (bodybuilding and weight lifting).
The material in question includes supplements as well as organic dietary material such as carbohydrates, fats, and protein in general and dietary protein in particular.
Energy is defined by the amount of substance burned to produce an effort. Scientists calculate energy by a unit called calorie. A calorie is the amount of energy or heat required to increase the temperature of 1 gram of water to 1 degree Celsius. Although the term has been in use in the circles of nutritionists, calories applies to many energy fields such as electricity, gas, and wind power. There is a misconception as to the calculation of calories in nutrition pamphlets and labels since the latter use calories to mean kilocalories (a kilocalorie equals 1,000 calories). Nevertheless, some fact-sheets by major food outlets and renowned restaurants realize this fact and inform their customers of the aforementioned misconception as they use the term calorie for the sake of simplicity.
Sports nutritionists regard supplements a staple for every athlete to preserve rebuilding lean tissues and performance in a short time. Supplements such as energy drinks and steroids give quick and satisfactory results with minimal side effects:
Whey protein is considered a natural supplement and is found mainly in unprocessed milk. Vigorous athletes need this supplement for regenerating damaged lean tissues. Milk and chocolate milk rose to prominence as natural substitutes for energy drinks since 2008. Research studies found some evidence that chocolate milk contains electrolytes like sodium, found in most energy drinks, in high but safe levels.
Simply put, creatine is the essential simple component that the body excretes to optimize performance in strength and endurance of activities. It is also considered a good or legal steroid. Creatine is naturally found in the body; however, amateur and professional athletes allow themselves to consume synthetic creatine to help optimize their performance and accelerate repair of damaged tissues, especially the lean ones.
Certain studies show that overuse of synthetic creatine could be harmful in the long run, although more research should be conducted to substantiate such claims. Adverse effects of abuse and/or overuse of creatine include, but not limited to, early and extreme fatigue and hormonal disorder.
Merriam-Webster defines Taurine as a crystalline acid that is synthesized in the body from cysteine and methionine. Taurine is similar to amino acids but is not a component of proteins, and is involved in various physiological functions such as rebuilding damaged lean tissues and cell membrane stabilization. Taurine is also the main ingredient in most energy drinks such as Power Horse, Red Bull, etc. The substance itself contains multi-electrolytes that help in maintain optimum sporting performance for rapid as well as long effects. Professional athletes prefer to have several intakes of these energy drinks throughout pre-, intra-, and post-workout stages so that they keep muscles cooled down.
Gatorade and almased Synergy Diet are the two prominent drinks for athletes, despite the presence of various products on the market. Both drinks contain a sizable amount of electrolytes (such as Sodium) needed to maintain performance among aerobic and anaerobic athletes. Aerobic athletics pertains to burning calories and workout of muscles with the use of oxygen such as running, swimming, biking, etc. Anaerobic sports contain explosive movements of the muscles over a short period and represent a wide variety of strength sportsmen and women such as bodybuilders and sprint performers.
Most, if not all, modern-day energy drinks carry health warnings on their cans: “Consumption of more than two cans in a day may be harmful to your health. Not to be used for pregnant women, breast feeders, children under the age of 16, people with heart disease, high blood pressure, diabetes, allergy to caffeine, and athletes during exercise.”
Throughout the years, practice has proved that caffeine is substantial for rapid and fast exercise and studies show that performance of soccer players increased by 2 percent after a 1- or 2-gram intake of caffeine. Luckily, today’s energy drinks comprise a sizable amount of natural caffeine.
Anabolic or illegal steroids are common among athletes who resort to consume large amounts because the substance helps in muscle mass in a short time and the results could be fast and satisfying. The substance is commonly associated with the male hormone, testosterone. However, it is proved throughout the years that steroids are harmful and effect in considerable change of hormones and gender issues.
Other Nutrients also include the following:
Many athletes opt to avoid fats in their daily diets because they assume that they can compensate for fat loss with intakes of carbohydrates and protein, especially dietary protein. However, fats are essential in any diet as they help in endurance and pain control among professional athletes. Fats are also irreplaceable as they help in transmuting and dissolving vitamins and mineral in the body system.
Fats are naturally found in butter and other fatty products such as cooking, meat, and oily fish. They can be taken down into two types: Saturated and unsaturated fats.
Saturated fats are solid in figure at room temperature and contain a single bond among carbon atoms on the molecular level. Athletes who tend to overuse saturated fats risk their health as they suffer from high blood pressure and heart issues due to amounting level of LDL (bad) cholesterol in their blood vessels.
Unsaturated fats could be found in certain unprocessed foods like dairies and legumes. This type of fat is fluid at room temperature and contains two bonds among its carbon atoms. Use of this type commonly increases level of HDL (good) cholesterol.
Most athletes ask themselves if a no-carb, low-carb, or carb-friendly diets is the best choice. In fact, there are many varieties on the market, in particular the market for sports nutrients. Carbohydrates can be categorized into three categories: Simple, complex, and dietary fibers.
Simple carbohydrates are found in natural form in fruits and sweeteners such as white sugar, brown sugar, molasses, and maple syrup. They are sweet by nature and cause a sugar rush in the blood. However, their effect lasts only for a short period after which the body feels dizzy and fatigue occurs. If no exercise is practiced, the body turns sugar into fats and weigh gain happens. Athletes are advised to have their sugar intake before or during workout to avoid complications. It is also advisable that sugar intake should not be at night or before rest.
Complex or starchy carbohydrates are found in meat, fish, and dairy products. Unlike simple carbohydrates, starchy ones tend to take a longer time to be digested and the body can benefit from them in an ideal way. It is recommended that athletes take a sizable and medium meal 1 to 4 hours before workout to gain the maximum benefit from their digestion and to help in regeneration of tissues. It is also worthy to note that this type of carbohydrates gives a feeling of satiety once it is consumed; that is why athletes usually do not consume such type at night or during their resting periods as this type causes irritation and indigestion. Moreover, consumption of this type before the workout should be accompanied with rigorous and vigorous activity to avoid any health problems. Additionally, only minimal intakes are advised for the average person.
Dietary fibers are found in cereals, brown rice, and legumes. Contrary to the two other types, the body cannot digest fibers but they help with the digestive health of the athletes. It is also worth noting that fibers are low in calories.
Some athletes opt for eliminating carbohydrates from their daily diets by consuming a carb-free diet that is full of protein to lose weight. However, a diet too low in, or without, in carbohydrates could leave the athlete felling sluggish and tired. This could also deprive the sportsperson of important sports nutrients and may cause dizziness and digestive complications, among other symptoms.
Protein is the most comprehensive ingredient of an ideal diet for the athlete. Natural protein sources include fish, red meat, and dairies. Vegan and vegetarian athletes replace meat products with legumes as they seek a balanced diet. Most importantly, athletes should consider variety in their meals. Fruits and vegetables are also natural sources of carbohydrates. Fruits have more carbohydrates than vegetables. Therefore, an athlete should consume more fruits than vegetables. As for vegetables, the darker the vegetable, the better. In general, dark-green vegetables contain more nutrients than pale green ones.
Intense routine exercise results in rapid loss of lean tissues and early or extreme condition of fatigue. Replenishment and compensation of damage in tissues and optimization of performance can be done through intakes of vitamins and other antioxidants such as Vitamin E and minerals vital for regeneration of body cells.
Water intake is of extreme importance for the average sportsperson and the professional athlete. Stating hydrated keeps the body functioning and maintains balance in amino acids, in addition it helps the body in getting rid of free radicals. In USA, water is sold as a natural mineral water and most water-filling companies treat water with Ozone. Generally speaking, the amount of sodium ranges between 3 and 9 milligram per liter. This range is not harmful for the typical athlete since sodium is needed to enhance metabolism and to keep water in the body, in addition to maintaining body and mental functions.
Sports Nutrients in USA
Many residents here start gaining weight despite the fact that they keep a healthy diet and exercise occasionally. It is no secret that maintaining a balanced diet and exercising regularly can help reduce weight gain as well as acquire the perfect shape for men and women. There are many culprits that affect people to lead unhealthy lifestyle. Age, gender, body mass, and weight are all factors determining how a person eats and drinks. Many sports outlets in USA understand that we are more than eager than ever in making informed and balanced food choices. These outlets post nutrition information and on packages to help clients to stay informed about what they are consuming so that they can lead a healthy life and can prepare well-planned and well-balanced meals. Furthermore, some food outlets started to sell sports nutrients specifically intended for children to help them absorb other nutrients such as illuma Growing-up Milk™.
Although some ingredients in sports nutrients and along with their nutrient values may vary subject to other variations, advanced outlets maintain standardized product formulation.
It is noteworthy that the country’s health ministry is waging a campaign against erring food outlets that sell illegal steroids and placebos for bodybuilding. These substances could fool many residents in USA regardless of their expensiveness. In 2008, the ministry required that all food outlets replace the soda drinks with natural juices without added (refined) sugar. Residents should also be on guard regarding some unknown ingredients in the food they purchase. They also have to replace unnatural substances in their diets with natural ingredients abundant in the local market.
Regardless of your age and whether you are a mild exerciser or a vigorous professional athlete, you can optimize your performance in sports by beginning to look for the right ingredients stocked in your stomach. Sports nutrition is the basic study of the science on food and how thus can benefit or harm performance in sports, fitness, and wellbeing.
If you opt to consult a sports nutrition expert, then you are to do the right action to maximize the benefit for your exercise and to maintain and healthy body functioning without any hurdles, pains, or ailments.