Nutrition For Sport
March 11th, 2010 by admin
The Importance Of Vitamins And Minerals In Sports Nutrition
Good nutrition is very important regardless of which sport you do. A variety of nutrients are needed in your daily diet to keep fit and healthy.
A balanced diet should provide the right proportions of carbohydrate, fat, protein, vitamins and minerals, water and dietary fiber.
Energy is the most important nutritional factor for any form of physical activity. Carbohydrate and fat are the main fuels used by exercising muscles. Vitamins and minerals are also crucial in energy metabolism. A diet deficient in vitamin and minerals can compromise sporting performance.
The importance of a high-vitamin diet
In order to obtain vitamins and minerals, athletes need to eat a wide assortment of nutrient-dense foods in amounts that will maintain energy balance. This means that a person must consume 1,200 to1,500 kilo-calories a day.
Meeting vitamin and mineral requirements when energy intake is 3,000 kcal/day or higher (as is among male and female ice hockey and cross country skiers) is actually easy. Even athletes whose energy intakes may be about 2,000 kcal/day can meet their vitamin and mineral needs from food alone.
As long as a wide variety of foods are eaten, vitamin and mineral intake is adequate. Supplementation therefore is not necessary.
High in vitamins are fruits and vegetables. Many of these are good antioxidants sources as well. High-color food choices mean high vitamin content thus high energy storage. Look for yellow-orange, red, deep green, and blue in your food. For athletes, five to nine fruit and vegetable servings are recommended each day. Grains also contain both vitamins and minerals.
Is more better?
Athletes usually meet two-thirds or more of the Recommended Dietary Allowances (RDAs) for vitamins and minerals. Athletes who have high calorie intakes of about 5,000 to 6,000 kcal/day may achieve 200% or more of the RDA for some vitamins and minerals just from foods they eat.
Despite this fact, most of the athletes who are concerned with sports nutrition take supplements to boost performance. While vitamin and mineral deficiencies impair physical performance, research indicates that supplementation of a nutritionally adequate sports diet does not improve physical work capacity, endurance, oxygen consumption, cardiovascular function, muscle strength, or resistance to fatigue.
For example, because B-vitamins release energy from nutrients, athletes with high energy expenditures have increased requirements for B-vitamins. However, eating more food provides the needed extra B-vitamins.
When are vitamin supplements needed?
Vitamin supplements are commonly used if an athlete’s diet is not enough for his energy requirements. Vitamin supplements provide “health insurance,” as sort of back-up to ensure optimal sports nutrition.
Multivitamin supplements with no more than 100% of the Daily Value (DV.) provide a safe and adequate balance of vitamins. However, it should not be forgotten that the goal is still to eat a wide variety of foods. Food contains fiber and a multitude of phytochemicals that provide many health benefits.
Supplements should never be replacements for food. While many sports supplements contain the antioxidant beta carotene, at least 450 carotenoids are only found in food. Antioxidant value exists in other carotenoids as well.
Minerals for injury prevention
Minerals like calcium, iron, and zinc are especially important for athletes.Recommendations of calcium intake are based on levels than can promote calcium retention, maximize bone mineral density, and inhibit bone loss. Lower calcium intake subjects the athlete to increased risk of stress fracture. Food that provide good calcium stores are the following: dairy products, fish with bones, broccoli, and fortified cereals and juices.
Iron makes up hemoglobin, myoglobin and oxidative enzymes and affects oxygen transport and aerobic metabolism. To achieve optimal aereobic endurance, consuming adequate amounts is a must. Iron depletion, the first stage of iron deficiency is the most common type of iron deficiency among athletes. Lean red meats, dark poultry, fortified cereals, whole grains, and legumes are good iron sources.
Zinc, which is found in meat, poultry, seafood, and whole grains, is essential for protein synthesis, healing, and immune function. Zinc is also found in antioxidant enzymes and enzymes involved in energy metabolism.
Although minerals are needed to work hand-in-hand with vitamins to ensure good sports nutrition, we must remember that consuming any mineral excessively can interfere with digestion and the absorption of other minerals. This may lead to mineral imbalances. Also, all minerals can be toxic in large doses.
About the Author
1000s of Affordable Health,Medical,Fitness and Beauty Products here -
World Health Pages,
World Fitness Pages,
Early Planetand
Trade Planets
|
|
Nutrition for Health, Fitness & Sport … |
|
|
Qigong: Traditional Chinese Exercises for Healing Body, Mind, and Spirit [VHS] $9.95 Studio: Wea-des Moines Video Release Date: 05/25/2004 Run time: 90 minutes… |
|
|
Stress Relief Yoga for Beginners [VHS] $1.89 “Today our world moves more quickly than ever, with greater responsibilities and expectations,” says instructor Suzanne Deason. “When we experience stress, it’s held in our muscles as tension.” This 20-minute yoga practice, filmed at sunset on the beach at Maui, will help relax your mind and muscles–especially those of the neck, shoulders, and lower back, where tension accumulates–and let stress… |
|
|
Yoga for Surfers 2: Fluid Power Yoga (Dol) [VHS] $14.24 Discover your own sea of inner strength and develop an energy and radiance that will spread to all areas of your life! This challenging multi-level routine links each pose together in a fluid, powerful sequence. You”ll strengthen and stretch all your surfing muscles while improving stamina, balance and mental focus. You will fuel your stoke for surfing – and for living! Spinal Warm-Up / Vinyasa Fl… |
|
|
Yoga for Surfers, Vol. 1 $10.69 Studio: Image Entertainment Release Date: 01/06/2004… |
|
|
Yoga Journal’s Yoga for Stress With Dr. Baxter Bell $11.57 No Description Available.Genre: How To – YogaRating: NRRelease Date: 26-SEP-2006Media Type: DVD… |
|
|
Yoga for Surfers, Vol. 2: Fluid Power Yoga $9.64 Discover your own sea of inner strength and develop an energy and radiance that will spread to all areas of your life! This challenging multi-level routine links each pose together in a fluid, powerful sequence. You’ll strengthen and stretch all your surfing muscles while improving stamina, balance and mental focus. You will fuel your stoke for surfing – and for living! Spinal Warm-Up / Vinyasa Fl… |
|
|
Lipo-6 Black Lipo-6 Black… |
|
|
EAS Advantage Carb Control Bars Choc Peanut Butter Crisp 12 bars (Multi-Pack) … |
|
|
PowerFULL PowerFULL… |
|
|
Nancy Clark`s Sports Nutrition Guidebooks $13.43 |
|
|
Advanced Sports Nutrition $12.49 Description not available. |
|
|
Nutrient Timing $10.07 Description not available. |
|
|
Endurance Sports Nutrition $11.67 Description not available. |
|
|
Sports Nutrition for Endurance Athletes $14.78 Description not available. |
|
|
International Journal of Sport Nutrition and Exercise Metabolism (Paperback) $51.03 Description not available. |
|
|
Ultimate Sports Nutrition $11.24 Description not available. |
|
|
Practical Applications in Sports Nutrition (Paperback) $70.65 Description not available. |
|
|
Sports and Exercise Nutrition $42.96 Description not available. |
|
|
Resistance Chair Exercise System $183.99 A compact home gym for users of all ages, the Resistance Chair Exercise System uses patented elastic resistance cables to provide a wide range of exercises for your arms, shoulders, chest, abdomen, back, and legs. |
|
|
Sunpentown Twin Pulsar Therapy Massager $65.39 Ergonomically designed for hard to reach partsFar infrared personal massager’s powerful pulsar waves deeply penetrate body tissuesStress relief aid stimulates blood circulation, stretches tendons and purifies skin |
|
|
Wii – My Fitness Coach 2: Exercise and Nutrition $28.94 Customized fitness and nutrition game in one: personalized workout with over 80 exercises per trainer and 130 healthy recipes based on your goals and needs. Pick from different trainers, environments, challenges and goals and your personal trainer will… |
|
|
Sports Nutrition (Paperback) $13.43 Description not available. |
|
|
The Complete Book of Sports Nutrition $13.43 Description not available. |
|
|
Nutrition For Sports And Exercise $32.68 |
|
|
Vegetarian Sports Nutrition $12.76 Description not available. |
|
|
International Journal of Sport Nutrition and Exercise Metabolism (Paperback) $51.03 Description not available. |
|
|
International Journal of Sport Nutrition and Exercise Metabolism (Paperback) $51.03 Description not available. |
|
|
Complete Guide to Sports Nutrition $12.69 |
|
|
Sport Nutrition for Health and Performance (Hardcover) $76.2 Description not available. |
|
|
International Journal of Sport Nutrition and Exercise Metabolism (Paperback) $51.03 Description not available. |
|
|
100 Questions and Answers About Sports Nutrition (Paperback) $14.11 Description not available. |
|
|
International Journal of Sport Nutrition and Exercise Metabolism (Paperback) $51.03 Description not available. |
|
|
International Journal of Sport Nutrition and Exercise Metabolism (Paperback) $51.03 Description not available. |
|
|
Nutrition for Sports and Exercise (Reinforced Hardcover) $29.01 Description not available. |
|
|
The Thrive Diet (Paperback) $10.65 Description not available. |
|
|
Careers in Health, Physical Education, and Sports $39.55 |
|
|
Performance Nutrition For Team Sports $15.13 A writer who focuses on sports nutrition offers advice on nutritional training for athletes involved in team sports like football, hockey, basketball, baseball, and soccer, with guidelines for good health and optimal exercise, training, and competit |
|
|
Nutrition Periodization For Endurance Athletes $9.23 Description not available. |
|
|
Performance Nutrition for Winter Sports $15.13 Description not available. |
|
|
Sunpentown Health and Beauty Belt Massager $186.99 Shake your fat away and put your body at ease using a belt massager by SunpentownFitness equipment aids in body slimming and massagingHigh-frequency vibrating equipment efficiently targets areas with excess fat |
|
|
Magnetic Knee Tube $29.49 Soft cotton inner lining material provides comfort and wickingPoly/elastic material on the outside of the tube provides great support and heat therapy for natural pain reliefHand wash, air dry |
|
|
Sunpentown Air Belt Massager $50.99 Take the pressure off a sore back or strengthen a leaner waistline with a pressurized air belt Sports gear wraps around your waistline to massage strained muscles Sports gear supplied with an AC adapter and car charger |
|
|
Peak Performance (Reinforced Hardcover) $28.22 Description not available. |
|
|
Magnetic Elbow Tube $23.99 Made from a soft 23-percent elastic/25-percent nylon/52-percent acrylic blendStretch cotton interior liningCombines heat and magnetic therapy for natural pain relief18 1000-gauss magnets around tubeHand wash |
|
|
Bean Products Hot and Cold Large 36- to 50-inch BackWrap $46.49 Get your lower back and waist ready to twist, stretch, bend and perform without injury with this hot and cold back wrapSports equipment warms up your muscles before you even stretch outWrap provides effective heat therapy |
|
|
Runner`s World Performance Nutrition for Runners $10.74 Description not available. |
|
|
Sunpentown Health and Beauty Belt with Foot Massager $409.99 Develop muscles and improve blood circulation flow with a health and beauty beltSports gear boasts a patented five-speed systemTwo-way massaging belt enables two people to use it at the same time |
|
|
Bean Products Hot and Cold Medium 31- to 37-inch BackWrap $41.49 Get your lower back and waist ready to twist, stretch, bend and perform without injury with this hot and cold back wrapSports equipment warms up your muscles before you even stretch outWrap provides effective heat therapy |
|
|
The Complete Book of Running for Women $11.74 A comprehensive guide for serious women runners by a former managing editor of Runner’s World magazine. This book includes a wea |
|
|
Bicycling Medicine $12.03 Like a safety helmet, Arnie Baker’s BICYCLING MEDICINE is a must for the cyclist. Dr. Baker, a cyclist himself, extends the scop |
|
|
The Woman`s Guide to Running a Marathon, Half-marathon and 10-k (Paperback) $10.74 Description not available. |
|
|
LifeSource Walking Pedometer $12.99 Get into the best shape of your life by walking with this LifeSource pedometerWalking meter is the low cost approach to getting into shapeMeter has a large, easy to view flip down screen |
|
|
Runner`s World Complete Book of Marathoning (Paperback) $15.01 Description not available. |
|
|
Get Your Body Back (Paperback) $10.51 Description not available. |
|
|
Peak Performance $38.12 |
|
|
The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger (Paperback) $19.59 This volume includes training advice, motivation, techniques, historical information, and anatomical charts, along with new sections on diet and nutrition, plus the treatment and prevention of injury. |
|
|
Joe Weider’s Ultimate Bodybuilding $14.78 This massive and authoritative Master Blaster book is the greatest bodybuilding book ever written, primarily because it is firmly based on the training principles of the Weider System of Bodybuilding, which have been followed by literally every bo… |
|
|
Taylor Body Mass Index (BMI) Scale $33.99 Weight scale is accurate up to 350 pounds in 0.2-pound incrementsWeight management device sports a large 1.4-inch LCD readout for easy viewingScale features an instant auto on/off function |
|
|
Praxis Memory Foam Exercise Mat $64.99 Work out in total comfort with this Praxis memory foam exercise mat Sports mat features an antibacterial auratex coverFitness mat measures 2.5 inches thick x 24 inches wide x 68 inches long |
|
|
Nutrition in Sport $239.99 Nutrition in Sport |
|
|
Sport Nutrition $83.38 Sport Nutrition |
|
|
UNIVERSAL NUTRITION JOINTMENT SPORT 120C $17.95 UNIVERSAL NUTRITION JOINTMENT SPORT 120C |
|
|
Nutrition for Health, Fitness and Sport $58.64 Nutrition for Health, Fitness and Sport |
|
|
A Guide to Sport Nutrition $112.95 A Guide to Sport Nutrition |
|
|
Nutrition for Sport & Exercise $16.75 Nutrition for Sport & Exercise |
|
|
Sport Nutrition for Health and Performance $13.69 Sport Nutrition for Health and Performance |
|
|
Nutrition, Health, Exercise And Sport $193.91 Nutrition, Health, Exercise And Sport |
|
|
Fundamentals of Sport and Exercise Nutrition $29 Fundamentals of Sport and Exercise Nutrition |
|
|
Nutrition and Sport $44.98 This title is directed primarily towards health care professionals outside of the United States.It addresses the key issues relating to sport and exercise nutrition by employing a critical review perspective. Sport and exercise nutrition has been recognised as a major component of any sports science/studies course for many years now. In this book, Don Mclaren has bought together many of the key issues in the field, written by recognised experts, to provide an outstanding sports nutrition treatise. The chapters focus on the key areas endemic to any sports nutrition programme. |
|
|
Nutrition for Health, Fitness & Sport with PowerWeb $3.5 Nutrition for Health, Fitness & Sport with PowerWeb |
|
|
Food For Sport – A Handbook Of Sports Nutrition $32.95 Food For Sport – A Handbook Of Sports Nutrition |
|
|
Sport Nutrition For Coaches $24.95 Sport Nutrition for Coaches answers the call from coaches and other fitness professionals for a text to help them teach athletes the nutrition habits for optimal performance. This practical book, written specifically for coaches by sport nutrition expert Leslie Bonci, includes several planning tools. |
|
|
Nutrition for Health, Fitness & Sport $131.95 This textbook provides the reader with thorough coverage of the role nutrition plays in enhancing one”’’s health, fitness and sport performance… |