Introduction Scientists, coaches, and athletes have recognized that periodized strength training promotes increase in skeletal muscle size, increase in force, and increase of the regenerating capacity of the muscle cells. Innumerous scientists confirm that nutrition and dietary supplementation can deeply affect molecular and cellular processes that occur in the body during the exercise and the recovery process. This brief review analyzes the potential for performance enhancement through protein supplementation ingestion, and the importance of nutrition education for sports supplement users. Overview According to the book “Understanding normal and clinical nutrition”, the Recommended Dietary Allowance (RDA) for protein intake is, 0.8g/kg of body weight for non-athletes; according to nutrition professionals this amount can be achieved through a healthy diet (Rolfes, Pinna, & Whitney, 2012). It is well known that athletes, due to their high energy expenditure, need to ingest a greater quantity of nutrients with the purpose of repairing and building muscle cells, besides reestablishing energy storage; The International Society of Sports Nutrition (2007) states that athletes and exercising individuals amount of protein to be consumed depends on the intensity of the exercise training sessions, the quality of the protein ingested in their whole foods diet, besides their carbohydrate intake. Meanwhile, athletes’ protein needs should be about 1.4 to 2.0 g/kg of body weight, and even though dietary supplements are a safe way to meet protein requirement, it would be healthier to obtain the necessary nutrients ingesting high quality foods as part of a daily diet (Campbell et al, 2007). While dietary proteins have a very important function... ... middle of paper ... ...r rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12:86 doi:10.1186/1475-2891-12-86 Lariviere, D. (2013, April 18). Nutritional supplements flexing muscles as growth industry. Forbes. Retrieved from http://www.forbes.com/sites/davidlariviere/2013/04/18/nutritio nal- supplements-flexing-their-muscles-as-growth-industry/ Lowery, L. M., & Devia, L. (2009). Dietary protein safety and resistance exercise: what d o we really know? Journal of the International Society of Sports Nutrition, 6:3 doi: 10. 1186/1550-2783-6-3 Rolfes, S. R., Pinna, K., & Whitney, E. (2012). Understanding normal and clinical nutrition (9th ed.) Belmont, CA: Wadsworth. U.S. Department of Health and Human Services, U.S. Food and Drug Administration (2013). Dietary Supplements. Retrieved from http://www.fda.gov/Food/DietarySupplements/default.htm
Creatine is one of the most popular sports supplements on the market and is used by bodybuilders, and athletes. It is an amino acid, like the building blocks that makes up proteins. It is also an important store of energy in muscle cells. Creatine is a natural nutrient found in our bodies and in the bodies of most animals. It can also be found in the form of a powder and sold as a supplement. Creatine is categorized as a food supplement by the Food and Drug Administration, like a vitamin and is available over the counter at drug stores and nutrition centers. Approximately 95% of the body’s creatine supply is found in the skeletal muscles. The remaining 5% of creatine is scattered throughout the rest of the body, with the highest concentration in the heart, brain, and testes. The human body gets most of the creatine it needs from food or dietary supplements.
Fink, Heather Hedrick., Alan E. Mikesky, and Lisa A. Burgoon. (2012). Practical Applications in Sports Nutrition,3rd edition. Sudbury, MA: Jones & Bartlett Learning.
With sportsmen seeking alternatives to illegal and unsafe performance enhancing drugs, “ergogenic aids” have come to their rescue. Ergogenic aids are supplements that enhance the performance of athletes by improving their speed, strength and agility. A number of natural products are marketed as ergogenic aids, which have found a ready market among sportspersons. Their biggest advantage is that they are legal, apart from being safe and effective. Examples of such aids include branched chain amino acids, creatine, medium chain triglycerides, pyruvates and vitamins.
Sports drinks should contain 4-8% (4-8g/100ml) carbohydrate and 23-69mg/100ml sodium (American College of Sports 2007) to provide the best amount of fluid and fuel delivery. Studies have shown that sports drinks that contain Proteins and amino acids (in a concentration of 2%) provide a superior recovery in specific exercise scenarios. (Stearns et al. 2010) Carboh...
In sum, the conjugate method of periodization helps improve the GPP (such as sled dragging) and SPP (such as plyometrics and speed deadlifts). This is by far, the most effective technique to develop strength continuously through the entire year, with no absurd off-season. No one can afford to have a break. Through the maintenance of the speed work for the 3 lifts and raising general wonk such as triceps, abs, lats, lower and upper body sled work, you surely won’t go backwards. There are several training methods, although by incorporating the conjugate method of periodization, you can’t
In Kemmler, W., & von Stengel, S. (2013) study it has shown that with exercise frequency of more than two sessions per week at relatively high intensity has to be applied to gain an impact on the musculoskeletal aspect of the body. Even in the very old population there is increase in muscle mass, strength and functional capacity of following resistance training (Leenders et al., 2013).
Good nutrition and its role in positively affecting athletic performance has become more and more evident almost daily. Specific macro and micronutrients are better understood as to their specific functions within the body and from that how they can influence the body’s ability to perform while under duress. An example of such would be the stress of athletic performance. Vitamin D, which is also referred to as cholecalciferol, is one of the fat soluble vitamins that have been attributed to influencing athletic performance. However, vitamin D is not as much a “performance enhancing” nutrient in the sense that when taken in higher amounts it will aid athletic performance, but rather when in deficient amounts it can hinder athletic performance.
Strength training needs to be done at least 2 or 3 times a week to help build strong muscles and bones. The more muscle a person has the ...
Proteins are extremely important in the growth of muscles, combined with weight training; protein can enhance muscle mass gain. Dependent on the athlete, the balance between weight lifting and protein intake will vary; a professional or trainer will measure the needed amount. Thought, all athletes will need a high protein diet, short track sprinters will not intake as much as much as a football player, for the sprinter would have a high carbohydrate diet. Resulting in instant energy opposed to the football players need for muscle mass and stored energy for long exercise periods.
Dietary supplements can be a good thing to use but they aren't always what they say they are. They are used by over half of all Americans and those people normally take a multivitamin or protein supplements after their workouts. In fact, whey protein is the most supplied dietary supplements among all Americans. People would also say that supplements are helpful when they become older in age, but then those people who believe supplements do not work at all. What they don't know is that if individuals take too much or too many supplements, it could hurt them and not benefit these people.
You've probably heard about how influential protein is to gaining muscle, but it also gives you
When most people hear the term ‘bodybuilding’ they think of massive, inhuman looking individuals, mostly males, who spend every waking minute in the gym lifting weights and injecting steroids. But that is not entirely true. Bodybuilding is much more complex than that, especially when it comes to nutrition. Bodybuilding is a lifestyle. There are many different factors that come in to play for professional bodybuilders, as well as the regular person who is looking to put on muscle mass or whatever their fitness goals might be. Some of those factors include nutrition, training, recovery, supplementation, as well as the controversial topic of drugs in the bodybuilding scene. Bodybuilding also has a unique history that should be addressed before diving into the topics of bodybuilding.
Certain foods can make a difference in sports competition. Conditioning, strength, and speed have been the focal points of athletic training for years; however, the research on nutritional elements indicates their importance to an athlete's optimal performance. Knowing the proper food to eat before, during, and after a physical activity can help an athlete in achieving their desired performance.
A lot of people are trying to build muscles in their body by working out. They work out by lifting heavy weights. However, when working out to building muscle, one needs to consume healthy foods and more proteins. After finishing a workout, the muscles in the body have microscopic tears to form in the fiber and connective tissues. This will cause the muscles to be tired and damaged. To repair the muscle, consume healthy foods and more protein. When one get enough foods in the body, the muscles will use the nutrients from the foods consumed and slowly rebuild, resulting in muscles in the body to increase size, strength, and muscle capacity. When I was in grade 9, I started to lift weight and I was new to it. After a few days of working out my body was experiencing any change. I realized that the reason my body was not experiencing change is because of what I was eating. I was not eating much protein and healthy foods. Later I started to eat foods that contain high protein and then I started to experience change, my muscles were getting bigger and stronger. Foods that contain high in protein can help to build muscles such as cottage cheese, chicken breast, whole eggs, canned tuna, etc. So therefore, having enough protein is the main key in order to build
Try not to get nutrition and sports nutrition mixed up though as both are different. Just as one athlete and doing sports will require more nutrients as a means of keeping the force levels up so that the athlete remains as peak fitness throughout their activities. Being an athlete is a bit more strenuous on our