Sport Nutrition

The World of Sports Nutrition

Advancements in medicine and an increase in capitalism in the world as well as other factors all contributed to the development of the field of sport nutrition.

As scientists learned more and more about our bodies and the optimum level of strength and physical fitness they can harbor, businessmen jumped the gun and manufactured products and services that actually help athletes meet these optimum levels. The media joined in the ruckus and published materials leading to the promotion of both the scientific and the commercial side of the field.

Sport nutrition has been changing through the years around the world. It’s not just that the topics are different – the emphasis and approach have also changed.

Peak Performance, a sports magazine carried an article on dehydration in runners on October 1990, its maiden issue. This article compared the benefits of plain water with those of dilute glucose solutions, which are more isotonic and therefore absorbed more rapidly.

Today, go into almost any supermarket, convenience stores and even school cafeterias and you’ll find a ready supply of sports drinks aimed at maintaining hydration just like glucose solutions.

The difference is that by using soluble long-chain glucose polymers instead of simple glucose, it’s now possible to create an isotonic hydrating drink which also supplies significant amounts of carbohydrate to working muscles. And, the good thing is, sports drinks also taste better.

More than 10 years ago, it was made public that muscle damage brought about by free-radicals may be reduced by having supplements of antioxidant vitamins A, C and E. Years after, antioxidant supplementation became a norm in the world of sports nutrition.

Now, researchers are also beginning to understand that muscle damage is a more complex subject. It is difficult to assess free radical damage in athletes and it has been found out that large amounts of antioxidant nutrients may actually cause cellular damage and impair performance.

The “Carbo loading” technique has been widely used over the years by athletes all over the world. A carbohydrate-rich healthy diets is important in maintaining muscle glycogen stores thus ensuring high endurance levels.

However, in the 1990’s it became clear that the ‘glycaemic index’ and release rate of different carbohydrates had important influence on when they should best be consumed in relation to physical activity.

The relationship of carbohydrates and proteins were also discovered namely that carbohydrates promote protein-sparing in the body. It was also discovered recently that consuming carbohydrates before and during prolonged bouts of strenuous exercise can help protect the immune system.

One of the most exciting recent developments in sports nutrition has been the rise of creatine supplementation. The use of creatine is now very common. Creatine renews the muscles essential energy source, ATP or adenosine triphosphate. Increased levels in muscles optimizes energy turnover meaning you’ll more energy for high power exercise and faster recovery during and after workouts. Creatine also increases the athlete’s maximum effort, delays fatigue and therefore prolongs endurance.

New wisdom and therefore new products have definitely enabled athletes to fuel themselves better, work harder, train longer and recover more rapidly. However, as in any kind of innovation there will always be downsides.

Nutritional supplements available to most athletes in the 80’s were very straightforward. Some athletes took drugs but the boundaries between nutritional supplements and drugs clear. Today, the race to find new formulas to boost performance has resulted to the availability of sports nutrition supplements which do not really occur naturally. The result is that the distinction between a nutrient and a performance-enhancing substance has become increasingly blurred.

Some of these supplements contain ingredients that can cause athletes to violate the rules and regulations governing their sport because of unintentional contamination by other, ‘exotic’, substances present in the supplement manufacturing environment.

More developments will be created in the world of sports nutrition and these will definitely spawn ethical questions. “Nutrigenomics”—the relationship between genetics, skin care , skin treatments, hair treatments and nutrition—will be more researched upon.

As scientists become more skilled at discovering the processes of our genes, it will be possible that rather than adopting a general approach for sports nutrition, athletes around the world will be genetically tested to help them determine precise individual requirements for optimum health.

The next years will predictably be more exciting for the world of sports nutrition.

Exercises

Ab Exercise for Noticeable Results - A Leaner Middle and Stronger Back

Do you ever look in the mirror and see a body that is less than you would

like it to be? Does it seem like you'll never have the body you want?

Perhaps all that's needed is a little exercises. One common problem area

for a lot of people is a flabby abdomen.

Ab exercises are a significant component in any exercise routine.

Everyone wants to have a tight midsection. A "six-pack" may not be the

ultimate goal but a firm waistline is still something to shoot for.

A rather unappealing bulge over your belt can be reduced with disciplined

effort and several weeks of working out. Many men find that earning a

flat tummy is quite a challenge but with the right type of exercise, it

can be accomplished.

It's a good idea to remember that you ought to incorporate aerobic

workout routines into any program if you want to burn calories and get

rid of extra fat. No abdominal exercise will actually get rid of excess

fat in the midsection. Aerobic activity is the best approach for reducing

your waistline and over-all body fat percentage.

Join ab exercises with aerobic workout routines using a few basic

strategies. Make a purposeful effort to pull stomach muscles tight while

doing aerobic workouts like running, swimming or walking. This is also

helpful while doing lunges and squats. These activities so include in

weight loss system.

Exercising abdominals does help to firm up the muscles in the stomach

area. Smooth muscles look slimmer and they do tend to pull the waistline

in tight. Strong stomach muscles developed through persistent exercise

will also strengthen your back.

A strong abdomen results in a strong back. If you suffer from back pain

you can take advantage of ab exercises because the muscles in the abdomen

work along with the back muscles.

It is essential that you proceed with caution if there is any back pain.

Make sure that you take the time to consult a doctor before commencing

any abdominal-strengthening routine. While exercising abs is often

beneficial to both back and abdomen, these same exercises can also be

hard on your back if not done correctly.

Ab exercise makes intense demands on muscles in the back - you will

probably notice this during or shortly after a workout. Don't forget that

an injury will set progress back significantly so be careful. While it's

usual to be slightly sore after a workout, excessive soreness can be a

signal that you have injured yourself.

Once you have a work-out plan determined, be patient. It's not really

logical to expect to have a flat stomach. Start off by doing just enough

ab exercises and cardio training to be a challenge. Every day, write down

how many minutes the workout lasted and anything that seems improved that

day.

You might wish to write down what you're eating, how much water you're

drinking, body weight, and the measurements around your stomach. After a

month, take a good look at the chart and see the progress.

The abdominal muscles are different in that they can be worked daily.

Other muscles in the body demand some downtime to help them build back

up. So go ahead and combine some ab exercises with just about any

recognized workout routine.

Combining aerobic activity with ab exercise is a helpful way to get

splendid results. Work on abdominal muscles pretty much anytime and

anywhere - just put your mind to it.

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Weight Loss

Vitamin B12 and Weight Loss

Cobalamin or as it is better known, is one of the vital nutrients our

bodies need in order to work properly. It is necessary to perform many of

the body's more important tasks, including the making of DNA during cell

division and the healthy formation of red blood cells.

B12 is known as the "energy vitamin" because it gives a real energy

boost. It is used to remedy fatigue and it speeds up the metabolism. Red

blood cells are also responsible for producing hemoglobin, the part of

the blood that takes oxygen from the lungs and transports it to all the

different parts of the body.

• It has many functions and uses but does it help people lose weight?

• What is the link between Vitamin B12 and weight loss?

• Vitamin B12 Injections and Weight Loss system

Some people might go to a clinic to get shots. These shots are

administered directly into the muscle, allowing for better absorption.

People who get these shots mainly suffer from chronic fatigue syndrome or

a deficiency. They might also claim that taking these shots help them to

lose weight.

However, injections by themselves do not directly induce weight loss, nor

are they intended to. So why do people who get them lose weight?

There are many factors to take into consideration.

B12 causes the metabolism to speed up, which in turn increases weight

loss. People who go to get injections tend to be more conscious of their

health and are already on a vegetarian, or other weight loss diet.

Shots give a tremendous boost of energy. This generally helps people to

maintain their diets, and motivates them to exercise and increase

physical activity. Vitamin B12 also helps to fight stress and depression,

symptoms which are sometimes associated with weight gain.

While the shots can be a great benefit to some, particularly those with a

B12 deficiency, there can be some negative side effects when taken

excessively or along with certain other substances. There is also a risk

for those who have certain pre-existing conditions. It's important to

consult a physician before undergoing injections.

Vitamin B12 Deficiency

Deficiencies can become a serious health threat. The body can normally

stock up many years supply of vitamin B12, so it more often materializes

when the body is unable to properly absorb vitamin B12 because of illness

or old age. Incidentally, deficiencies can cause weight loss, among other

symptoms. Extreme cases can even result in permanent nerve damage if left

untreated.

A person diagnosed with a B12 deficiency will need to take supplements.

These are most often taken as capsules or via intramuscular injections.

Although vitamin B12 does not directly cause weight loss, it is still an

essential nutrient that is needed by the body. It is important to get a

sufficient amount of it and doing so will ensure better health, all

around.

Vitamin B12 and healthy diets

When undergoing any new weight loss program it is important to make sure

that the diet is well balanced and contains all of the essential

nutrients. This of course includes vitamin B12 and other essential

nutrients.

• Food sources rich in B12
• Meat, Poultry, Milk and other dairy products, Eggs, and Fish

Since the only reliable source of vitamin B12 are from animals those

practicing a vegetarian or vegan diet will have to get theirs from

supplements. If a person doesn't get enough they may develop a deficiency.

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