|
|
|
Advising on the
most up-to-date
assistance
with reference to sports management.
...
Can Growth Hormone Boosters Enhance Muscle Growth?
Many experts feel that supplementation with growth hormones offers exciting possibilities to adult bodybuilders, especially those aged over thirty. They should not be taken by anyone aged under twenty. In the past growth hormone was available only...
Online bookings for sports clubs
Milton Keynes, UK, 16 May 2005 - ABSOLUTE MICROS, ANNOUNCES THE RELEASE OF THE NEW WEB-BASED ONLINE BOOKINGS SOLUTION IN-ZONE, which centralises and automates facility bookings for the Leisure Industry. Any number of courts, group classes or...
The Difference Between Karate and Tae Kwon Do
The two most common martial arts practiced in North America are
karate and tae kwon do. Many wonder what the difference between
these two martial arts is. This is especially the case for those
who are just starting to look around for a martial...
Top College Football plays for the week
1) Okay, 59 can still be had at -115 at matchbook, the exchange backed by WSEX.
Went ahead and grabbed it up. Both these defenses looked stronger past the 1st quarter of their repective games last week.
Michigan is a lot more physical than...
|
|
| |
|
|
|
|
6 Healthy Eating Tips for Active Adults
For active adults it’s important to make sure you are getting the proper nutrition for your pre-meal and post-meal workouts. Here are 6 healthy eating tips to keep you on track!
Adequate Carbs!
With the latest low carb trend it can become difficult, to say the least, to figure out what you should be eating especially if you are active! The truth is, when you exercise your muscle burns a type of carbohydrate called glycogen for fuel. To keep these important fuel levels optimal for peak performance, we must eat a diet rich in whole grains, beans, potatoes, and other high-carbohydrate foods. You can’t produce optimal glycogen stores with a high protein low carbohydrate diet. Go for the whole grains such as 100% whole wheat breads, brown rice, quinoa, or millet. Limit the ‘white’ refined products.
Protein
Yes it is true, active people need more protein than the average person. It is especially important after our workouts to repair muscle damage. Include lean meats, fish, soy, and eggs. Active people need about 3-4 three-ounce servings a day.
Eat Your Fruits and Veggies!
When you exercise, you breathe harder taking in more oxygen. While you need oxygen to support life, it can become unstable in the body. Unstable oxygen can oxidize and damage your muscle cells which can bring on inflammation and soreness. You can protect yourself from oxidation by eating healthful amounts of antioxidants found in fruits and vegetables. Eat at least five fruits and vegetables a day!
Drink, Drink, Drink
The more you exercise, the more you sweat. Replacing
these fluids is vital for peak performance and endurance. During long workouts you may need a sports drink that contains carbohydrates and electrolytes. Drink at least 8-10 servings of fluids/day.
Fueling Before A Workout
This step alone will not only lengthen your workout but it will also increase your performance which is key when training for an event. If you don’t eat before exercise you will likely feel light-headedness, fatigue, and nausea. In addition, your body turns to muscle protein for fuel because it doesn’t have enough carbohydrate. By starting your workout well-fueled, your body will burn a combination of the carbohydrate stored in your muscles and stored fat. Eat 2-4 hours before a workout or event. Choose a high carbohydrate, low fat, moderate protein meal or snack. Drink at least 10 ounces of water to help offset sweat loss during your workout.
Fueling After A Workout
It is important to consume calories and fluids during the first half hour after you exercise for optimal recovery. If you aren’t hungry right away a quick snack will do. Drinking a sports drink or 100% fruit juice will do the trick! Don’t forget to eat a meal later with protein to repair muscle damage.
© Meri Raffetto, 2004
About the Author
Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs to help people get off of diets and get into way of life. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.
|
|
|
|
|
|