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Diet is the single most important aspect of any training schedule. If you don’t eat enough of the right things your ability to train will be reduced and the effectiveness of your training will be diminished. The body needs a good supply of energy from the core food groups; carbohydrate, fat, protein and sugars.

In an athletes diet these nutrients should be consumed in the following quantities. 40% of the diet should be made up of carbohydrates such as bread, cereals, pasta and potatoes. A further 40% should be fruit and vegetables with the remaining 20% of an Athletes diet comprising of 10% Meat, fish and alternative sources of protein and 10% from the fat food groups such as milk and dairy products. Many Athletes believe that their diet can be enhanced with sports supplements. The following is an introduction to the supplements that are available on the market but as with any change to your diet it is important that you consult a registered dietician or a doctor before you implement drastic changes.

Water

Although not technically a supplement the most important thing you can increase your intake of is water. Hydration is the most important aspect of training. It is said that for each percent of body weight that you lose through dehydration your performance levels drop by two percent. The body cannot store large amounts of liquid in one go. Nevertheless it needs to have a consistent supply of fluid so it is important to drink little and often. Three of four sips of liquid every 10 minutes is the best way to maintain optimal levels of hydration when you are training.

Rehydrating the body after exercise is also very important. This is the best time to utilise sugary sports drinks as these types of drinks also include the sugars and salts that your body loses through perspiration. The body finds it difficult to take in too much of these types of drinks so for the maximum benefit sip the drink slowly at a rate of around 4 sips every ten minutes.

Creatine

Possibly the most popular supplement taken by bodybuilders, rugby players and athletes is Creatine. Creatine is a natural acid that helps supply energy to the muscles. The levels of Creatine in the body are depleted with greater use and it takes a long time for the body to naturally replenish them. The theory is that by keeping the stores topped up through dietary supplements the muscles will be able to work harder for longer.

Sceptics have voiced concerns over whether Creatine supplements improve performance but there has been a great deal of research that proves it does. The discrepancies between athletes that are satisfied and those that are dubious probably stems from the varied effects Creatine has on the people that use it. Creatine does not work well for everyone. The problem with Creatine is that the body finds it difficult to digest large amounts of the active ingredients. Many people take high amounts of carbohydrate supplements to help the body absorb it. It can cause muscle cramps and nausea. To avoid these side effects you should maintain a high level of fluid intake.

Protein

Protein is an important part of an Athletes diet particularly for those that are keen on building body mass such as bodybuilders. The most popular are protein powders such as whey. Whey is useful as it is pre-digested which makes it easy for the body to absorb. For that reason it can be considered better that egg or soya based protein products. Usually it is best dissolved in water and consumed in the morning or after training or with milk just before bed.

Shaun Parker has been a bodybuilder for all of his life. He has a vast amount of experience in the bodybuilding industry and he writes prolifically to help people choose the right sports supplements.

Many athletes today are adding a variety of supplements to their diet in order to improve their athletic performance. One such supplement is a protein supplement. There are several different proteins to choose from, but the most popular ones are whey, rice, and soy. Taking a protein supplement can help with the growth and repair of muscle tissue, making it very valuable for athletes. Whey, rice, and soy protein supplements differ slightly in what they offer and what other benefits they have.

Whey Protein

Whey protein supplements are the most commonly used. Whey is derived from casein, which is a protein found in cow’s milk. Many bodybuilders use whey protein supplements because of their need to develop more muscle mass. Whey is absorbed into the body quickly, which makes it a good choice for athletes looking to gain muscle mass. Casein is also available as a protein supplement, but it is absorbed slower in the system than whey is, making it a good before bed supplement. The slow release keeps the protein levels elevated longer - about 7 hours - than whey protein (3-4 hours), so the body keeps working as it’s asleep. Whey protein can also help boost immune system, making it even more appealing to athletes.

Soy Protein

Soy protein is derived from soybeans, which are rich in protein. Soy protein is a good substitute for whey for lactose intolerant people. It is also a good substitute for vegetarians who may not be getting much protein in their diet. Soy protein does have an added benefit of lowering cholesterol and preventing heart-related diseases. It also has a higher effect on antioxidant status in the body, which whey and rice protein do not have.

Rice Protein

Rice protein is derived from rice and is another good alternative for lactose intolerant people. Rice protein is easier to digest for some people than soy, so some experimenting may be required to figure out which one works best for you. Rice is also safe for people with food allergies, where soy and whey may not be, depending on sensitivity to these derivatives.

Concentrate vs. Isolate

There are two main forms that protein comes in: the concentrate form and the isolate form. The concentrate form is about 80% pure protein, while the isolate form is about 90% pure protein. The concentrate form of whey contains more fat and lactose than the isolate form. Depending on your protein needs, there are reasons for choosing the concentrate over the isolate and visa versa.

Protein supplements are a smart and healthy way to build muscle mass, or even to just contribute to a diet. Whey, rice, and soy protein supplements all come with added health benefits, which make them very beneficial to your body. Price, taste, and several other factors can affect your preference, so many people have to try out several before they find one they like. The goal of the additional protein should also be taken into consideration. If you are a vegetarian who is looking for a diet supplement, there is a specific protein for you. If you are an athlete looking to build up some muscle mass, there are particular protein supplements for doing just that. Either way, taking a protein supplement is a great way to keep your body operating well and staying healthy!

Michael Greeves, CEO and founder of Hyperstrike, wanted to develop an affordable fitness program for individuals and athletes that could be customized to their personal abilities and goals, and be delivered to any one, any where, any time. Learn more about HyperStrike exercise and workout programs.

Glutamine is one of the amino acids which are described as “non-essential”, but this should not in any way be taken as implying that it is unimportant. In this context the term “non-essential” simply means that the amino acid in question can be synthesized within the body and therefore need not necessarily be obtained from food sources. Along with the other twenty or so amino acids which have been identified, glutamine is required for the formation of the thousands of proteins which are vital to the health of the body. The enzymes which govern the body’s countless biochemical reactions are largely formed from protein, as are the antibodies that fight disease. Skin, hair and nails are also made of proteins, as is the collagen which binds the body’s cells together and, of course, the muscles.

Considerable quantities of glutamine are required by the body for it to play its part in maintaining the health of all these structures and compounds. But glutamine also has a number of important, more specific, functions including the maintenance of normal blood sugar and energy levels, the transmission of messages between brain cells and as an anti-depressant. Glutamine is also involved in the production of essential genetic material within rapidly reproducing cells such as red blood cells, those in the immune system and those lining the intestines.

Although it is normally manufactured in the body in sufficient quantities to maintain health, levels of glutamine can become depleted following illness, injury, or even particularly intense or prolonged exercise. Ordinarily, individual amino acids are released into the body by the breaking down of dietary protein obtained from food during the process of digestion. But unfortunately glutamine in food is made inactive by cooking, so that the best dietary sources - eggs, meat and chicken are effectively ruled out on grounds of both safety and palatability. Grains and fruits in the diet may provide a small amount of dietary glutamine, but probably not in sufficient quantities to derive much benefit.

Fortunately, however, there is some evidence that taking individual amino acids directly, in the form of dietary supplements, may be beneficial in some circumstances.

And in the case of glutamine these benefits are considerable. Some nutritionists and alternative practitioners believe that glutamine supplements may help build muscle while reducing body fat and boosting levels of growth hormone, which otherwise decline inexorably as the body ages. Not surprisingly, these possibilities have aroused great interest amongst the athletic (particularly bodybuilding) communities, and those looking for ways to slow down the ageing process.

But more important, perhaps, is the effect of glutamine on the immune system. A number of studies have shown that both intensive exercise and endurance events may reduce blood glutamine levels by up to 50% and also have a marked effect on the balance of the immune system. While the apparent link between these effects is not definitively established, it is known that intensely training athletes are more prone to infections than the general population, and research has suggested that glutamine supplementation at the level of 5mg a day may help significantly in reducing colds and other low level but debilitating infections. Put simply, it is sometimes said that glutamine can best be understood as the energy source which fuels the immune system, and that the harder the immune system is being asked to work the more glutamine it will require. Some practitioners therefore recommend as much as 20 or even 40 g a day when recovering from serious illness, wounds or surgery.

However, supplements of glutamine are more usually taken in doses of between 500 and 2,000 mg (0.5g -2g) a day; although some athletes have been known to take as much as 3,000 mg following particularly intensive workouts as there is evidence that this may help replenish depleted supplies of glycogen, the muscles’ principal energy source. Weightlifters, bodybuilders and other strength and power athletes looking for rapid gains in muscle mass may find this effect of glutamine particularly beneficial in speeding recovery between workouts and maintaining training intensity.

Single amino acid supplementation should not be continued indefinitely, however, because of the risk of creating imbalances, and glutamine supplementation, in particular, should be avoided by diabetics and those suffering from kidney problems.

Moreover, it should be stressed as always that the body functions holistically, and amino acids are no different from any other supplements in that they will function best in the presence of adequate amounts of all the nutrients needed by the body.

So if taking glutamine supplements, you should make sure that you also obtain plenty of high quality protein from your diet, as well as a good supply of the full range of essential vitamins and minerals.


Steve Smith is a freelance copywriter specialising in direct marketing and with a particular interest in health products. Find out more at http://www.sisyphuspublicationsonline.com/LiquidNutrition/Glutamine.htm

The recent steroid scandal involving Yankees’ third baseman, Alex Rodriguez has once again thrust steroid-use and athletic performance aids to the front pages of newspapers everywhere—prompting many to ask exactly how many athletes use performance enhancers.

Because professional sports are so competitive, many players use some type of aid, device or procedure that may enhance performance. Many of these are legal and some are even natural supplements which produce highly effective results. The major difference between the two is in the way they work inside the body.

Drugs have higher risk of side effects or may be addictive with repeated use. For this reason, some drugs such as ephedra, amphetamines, and anabolic/androgenic/designer steroids, have been banned by sports organizations. In contrast, natural supplements have fewer known side effects. They work by aiding the body’s natural ability to reach maximum levels of performance and endurance.

Natural Sports Supplements

Recently research in the field of natural and herbal sports supplements has advanced. Studies show positive results through clinical trials conducted over many years–providing research to support the use of herbal supplementation. By nutritionally supporting the body, you can provide it with the building blocks necessary to enhance not only sports performance, but also for supporting the health of the general population.

Natural supplements are legal and easily available. Here are a few common nutritional supplements for athletes and how each of these work in the body and could help to naturally enhance performance.

Multi-Vitamins

This includes essential vitamins, minerals and bioflavonoids that can be used as co-factors for enhancing digestion. For an athlete, intense practice and workouts can deplete the body’s storage of vitamins and minerals. Those involved in sports and training, as well as those who live sedentary lives need a daily multi-vitamin to support good health.1

Amino Acids

Amino acids are protein- building structures. A protein shake, consumed one hour after a workout, can help to build muscle mass more quickly. Protein is also necessary for non-sports persons as well, especially when diets are vegan or subsist on junk foods.2

Hydration Drinks

Those who work out and profusely lose vital salts and minerals through perspiration need to replenish and refuel their bodies with fluids containing electrolytes. Some hydration drinks contain isotonic salts, minerals, and glucose to rehydrate the body.4

L-Glutamine

This nutrient nutritionally helps to strengthen muscles and supports immune health. 5

Glucosamine

Studies show glucosamine sulfate can nutritionally help to ease pain and inflammation associated with joints. Athletes who overwork their joints as well as those who suffer from various joint pains and joint injury find glucosamine supplementation beneficial in restoring joint health. 6

Creatine

Creatine, or phosphocreatine, is a protein building block. Creatine nutritionally supports muscles in manufacturing adenosine triphosphate (ATP). ATP, stores and transports energy in cells and helps to provide quick bursts of explosive energy. It also helps to build muscle mass more quickly and reduces recovery time between workouts.7

Green Tea Extract

Green tea has thermogenic properties and is used to nutritionally help the body burn fat more quickly. Those on a diet may find drinking green tea supports quicker weight loss.8

Resveratrol

Resveratrol is a powerful antioxidant found in the skin of red grapes. Studies show that resveratrol nutritionally builds athletic stamina and supports heart health.9

Nutritional supplements should be used in combination with a healthy diet and a good training program. Supplements can effectively help to build muscle mass, support fat loss, and improve stamina and athletic performance.

References:

Vitamin and mineral supplementation to athletes. Int J Sport Nutr. 1991 Jun;1(2):146-69. PMID: 1844992. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51. PMID: 18974721. Clarkson PM: Nutritional Ergogenic Aids: Caffeine. Int J of Sports Nutr. 3:103-111, 1993. Fluid and electrolyte balance in ultra-endurance sport. Sports Med. 2001;31(10):701-15. PMID: 11547892. Glutamine: a potentially useful supplement for athletes. Can J Appl Physiol. 1999 Feb;24(1):1-14. PMID: 9916176. Glucosamine administration in athletes: effects on recovery of acute knee injury. Res Sports Med. 2007 Apr-Jun;15(2):113-24. PMID: 17578751. Creatine supplementation and exercise performance: recent findings. Sports Med. 2005;35(2):107-25. PMID: 15707376. Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab Disord. 2000 Feb;24(2):252-8. PMID: 10702779. Cell, November 2006

New Vitality is a health supplements company. It develops supplement products which are carefully formulated under the guidance of an elite panel comprised of renowned doctors, nutritionists, chemists and researchers. Whether you want a nutritional supplement, pet health supplement, a personal care product or a natural sport supplements, New Vitality is a one-stop shop for all needs.

The way to the top is earned by hard training, everyday. The ultimate fuel for the body is good nutrition, no discussion about that. Giving the body what it needs to excel is the number one priority for all athletes. Talent, hard training, a good mindset and good nutrition’s is what the body needs.

Let’s focus on good nutrition. In the modern western world food is widely available, but not all available foods are good for the body. We can see that every day. Plenty of people are overweight and are not nourishing their bodies. The athlete’s body needs a much higher standard than the average person and that is why the athlete needs good quality food in the right quantity.

Many books have been written what good quality food is. Libraries are filled with these books. But the athlete needs more than that. When the quality food doesn’t meet the physical needs, the athlete can think about sports nutrition. Only the matured athlete needs to think about supplements. There is no good reason for teenagers to start with these supplements. Many researches have concluded that there is no significant result in teenage athlete’s using supplements for endurance, muscle grow, reaction speed or concentration.

Sports nutrition supplements fill a gap. Sometimes people have physical limitation to what their body can consume. A person’s stomach has limitation. When the body needs more than it can consume this gap must be filled. Supplement can fill that gap.

There three important reasons the use supplements. The majority of the needed nutrition’s need to come from healthy foods. Only a shortage must be filled with supplements. To fine tune the performance Because it is smart thinking, you don’t have to overload your stomach

To know what supplements you need you first know what you’re aiming at. For endurance training you will need other supplements then for pure muscle growth. After that goal has been set you can take the next step.

Register what you daily food consumption is for a week or even better several weeks. Then you need to know the training intensity and how many calories you need to complete a training session. Don’t forget to add the calories needed for other daily activities.

You know now how much calories you daily need and how much you daily consume. If necessary you need to estimate the extra calories for additional training and add this to the needed calories. The gap what is needed and consumed can be filled with the proper supplements.

There are enough nutritional supplements available in the market. Here are the major categories: protein supplements, vitamin supplements, weight loss products, creatine, glutamine, and protein bars. The important issue is to know your goal and choose the right one(s).

The bottom line here is awareness of one’s needs, practices, and goals in terms of health. Without it, no matter how good the market of sports nutrition supplements is, not one product will match well.

It is true that certain nutrients have been found to be commonly beneficial for all but in some cases, there happens to be enough already in the body as they are regularly taken in through food. This will obviously be not evident without proper awareness and information gathering as well.

The one thing that needs to be remembered is that these nutrition supplements are intended to fill in the nutrition gap. They should be used just because every body else is taken them. Taking them and not needing them will only be harmful to the body. Be wise and use them only if needed.


Bryan Wong is the owner of the nutrition website
www.GetEasyInfo.com/nutrition > - A great website that shares quality Info, News and TIPS on Nutrition. Get Free good food for athletes recipes at => http://www.GetEasyInfo.com/nutrition

When we look at athlete’s competing we admire them but also envy them a little bit. We admire their physical performances and envy their god given talent. Although it always looks easy and natural we know that they have achieved this by working hard. Every single day it’s, training, training and training. We also realize that these athletes need sports nutrition supplements to give them the extra edge. Often we think that by taking these supplements we also can perform on a higher level. These products can give you a little bit of extra that your daily food intake may lack.

Sport nutrition supplements come in various forms. It can be in form of capsule, powdered shakes, liquid food and candy-like bars. They contain vitamin and minerals, proteins, carbohydrates, and amino acid capsules. What these products are and what they can do for your body will be explained here.

The biggest mistake that most people make is that they think they need some supplement and buy lots of it. This is good for the store that sells them, but if that will make you a better athlete needs to be seen.

In most cases a well well-balanced diet will be enough for most people and athletes included. Only if your daily food intake can not meet the demand you can think about supplements.

Supplements most people will buy are vitamins and minerals. Mainly it is based on hearsay, but there little scientific evidence that these can enhance physical performance.

There are a few exceptions to be made. Vitamin C helps your immune system and can be taken as a supplement. It is water soluble and excess of which is easily discharged through sweat and urine.

For woman extra intake of iron can be good, because they loose blood through menstruation, the mineral iron should be part of an athlete’s list of sports nutrition supplements. Iron, in blood, is responsible for carrying clean oxygen to healthy body cells and removing carbon dioxide from them.

Women also good think of extra calcium to strengthen their bones. Women can suffer from fragile bones later in life. To avoid this, women can start by taking extra amounts of calcium.

Two of the most important supplements are proteins and carbohydrates. Protein help the muscle grow and gain strength while carbohydrates fuel the body for long hours of exercise ahead.

Although a normal diet should contain 1/3 of proteins some sports demand an extra intake of proteins. These are predominantly sports with an emphasis on muscle growth. The extra proteins can be in the form of shakes, pills or bars.

Another popular supplement is carbohydrates. This is such an important fuel for the body that many types of sport can benefit from an extra intake. This also comes in the form of shakes, pills and bars.

Powdered proteins and carbohydrates are delicious ingredients to a glassful of smoothies or fruit punch.

If you love to bake your own pastries, you can add a tablespoon of these delicious sports nutrition supplements to your flour mixture. A vanilla flavoured powdered protein may work for you. It is considered as the best tasting flavour of a powdered protein.

When using these supplements you need to make sure that you exercise regularly and that your body really can benefit. If you are only taking supplements because others are, you are making a big mistake. All extra food intake and supplements in big quantities will be stored in the body as fat. Be sure you need these supplements, if not you can experience negative results. That would set you further from the goal you started with.


Bryan Wong is the owner of the nutrition website
www.GetEasyInfo.com/nutrition > - A great website that shares quality Info, News and TIPS on Nutrition. Get Free good food for athletes recipes at => http://www.GetEasyInfo.com/nutrition