Sports Nutrition for beginners PDF Print E-mail
Nutrition Pit



For anyone who is a newcomer to training and exercise, you undoubtedly have may questions. Where do I start? Just how do I train? What supplements should I be taking? How much time will it take to reach my goals? As you'll learnin the process, the answers to these and other questions ultimately lie within. Each athlete s different, and for that reason has completely unique likes, dislikes, needs, and potential. What works for your training partner might have little impact on you, and vice versa. Physical fitness is far more than merely a pastime - it's really a way of life that requires knowledge, discipline, and desire.

Set Goals for Success

Setting realistic goals is a fantastic way to stay consistent throughout training, while learning how your body responds to various types of training. When setting goals, keep in mind that nothing happens overnight. The body responds gradually to physical training, and it may take years to understand one's true potential. Be truthful and set goals which you'll find both measurable and challenging. They must be modest and attainable, though significant enough to reward you with feelings of true accomplishment. For the first year, try tracking the results over a three, four, or six month period. Taking before-and-after pictures, keeping a workout journal, and charting your progress can serve as reminders of where you started, and where you want to be.

Respect Yourself, Physically

Injury is an extremely real element of training that frequently includes little or no warning. Failure to warm-up, cool-down, stretch, and pay attention to your own body's warning signs are among the most common reasons for sport-related injury. Every training session ought to include time to preparementally and physically for your workout. This ought to include ample stretching, a light warm up movement (such as stationary bike, elliptical, or skipping rope), and a few moments of concentration to clear the mind of distractions. At the conclusion of your workout, perform a cool-down movement to help return your heart rate to normal. Never end a workout on a heavy set or high-intensity exercise. Finally,remain mindful of what your body is telling you. Intense cramps, nausea, dizziness, fatique, and chills are all signs that the body has been pushed beyond a safe threshold. If this happens, take a few minutes to rest and replensih fluid levels.

Choose the Right Supplements

Diet and nutrition are vital to the success of any athlete. The body uses the nutrients from the foods and supplements consumed to construct new muscle fibers, repair damaged tissues, and replenish your energy reserves. One of the worst mistakes a new athlete can make is to begin taking dietary supplements without first developing a firm understanding of what they are. They body is incredibly productive and self-sufficient at younger ages, provided that it is being fed a well-balanced diet. Some of the most fundamental sports nutrition supplements include whey protein, amino acids, and glutamine. Used as directed, they may provide the natural sports nutritional edge needed to excel.


Aspartic Acid PDF Print E-mail
Nutrition Pit


Because aspartic acid increases stamina, it is good for fatigue and depression, and plays a vital role in metabolism.  Chronic fatigue syndrome may result from low levels of aspartic acid, because this leads to lowered cellular energy.  In proper balance, aspartic acid is beneficial for neural and brain disorders; it has been found in increased levels in persons with epilepsy and in decreased levels in people with some types of depression.  It is good for athletes and helps to protect the liver by aiding in the removal of excess ammonia.

Aspartic acid combines with other amino acids to form molecules that absorb toxins and remove them from the bloodstream.  It also helps to move certain minerals across the intestinal lining and into the blood and cells, aids in cell function, and aids the function of RNA and DNA, which are the carriers of generic information.  It enhances the production of immunoglobulins and antibodies (immune system proteins).  Plant protein, especially that found in sprouting seeds, contains an abundance of aspartic acid.  The artificial sweetener aspartame is made from aspartic acid and phenylalanine, another amino acid.


Many Athletes are Vitamin D Deficient PDF Print E-mail
Nutrition Pit

Vitamin D is certainly essential for normal calcium metabolism and plays a vital function in maintaining bone and muscle health.  Many athletes are vitamin D deficient simply because they shun vitamin D-fortified dairy products and don’t get much outdoor activity.  Vitamin D is produced naturallywithin the skin as part of a reaction involving sunlight,however it is also consumed in the diet.  A review of literature by Enette Larson-Meyer and Kentz Willis concluded that adequate vitamin D levelsare essential for promoting muscle and strength, and that it plays a crucial role in muscle protein synthesis.  Vitamin D deficient athletes should strive to achieve blood levels of vitamin D greater than 40 nanograms per milliliter of blood.  (Current Sports Medicine Reports, 9:  220-226, 2010)

How to Choose a Protein PDF Print E-mail
Nutrition Pit


Purchasing a protein isn't Brain Surgery, but don’t underestimate the procedure either.  Pick the wrong type and you’ll buy a lot more than you'll need.  Even worse, spend under you need to and you'll not get acceptable results - or any improvements whatsoever.  The kind (or types) of protein you choose, the quantity of protein per serving, and also the absence or presence of carbohydrates, fats, vitamins, minerals, proteins, are also areas where one can wander down the wrong path.  Avoid these along with other issues by using these simple rules.


Work out how much You'll Need.  For many people, 1 gram of protein pound of bodyweight daily is a great target.  Individuals who are searching to include size may require around 1.5 grams of protein per pound of bodyweight daily.  It's also wise to intend on eating additional protein (1.25 - 1.5 g/lb/day) if you are attempting to slim down on greater-protein, lower carb diets, as a few of the proteins is going to be burned for fuel.  These amounts include all the protein consumed through meals, drinks, and supplements.  What’s  more, your everyday protein allotment ought to be disseminate over 4-6 more compact foods to boost absorption and utilization.  If you are a large meat, seafood, chicken, egg, and dariy food eater, you are able to most likely manage having a more compact “hit” of protein out of your powdered mix.  Vegetarians yet others who eat plenty of starchy meals may benefit more from the greater-protein formula.


Figure out what your financial allowance and schedule allow.  Single-source proteins offer more precise benefits.  Ideally, you may make use of a fast-acting whey protein protein first factor each morning and half an hour before workout routines, a recovery product that contains protein plus carbohydrates soon after workout routines, a moderately-digested egg protein in beetween foods, as well as an all-micellar casein protein at bed time for sustained amino acidity delivery through the evening when you sleep.  Now, here’s where you have to be realistic and honest on your own.  Even when you really can afford multiple items, are you currently the kind of person who’s disciplined enough to follow along with this type of regimen?  Should you clarified “no”, think about a protein blend.  While a lot slower because the quickest or as slow because the slowest single-source proteins, blends offer most of the disirable characteristics of a number of different proteins.


Choose and Stick To It - A Minimum Of For Some Time  To behave positive for the physique, you have to take your protein(s) constantly and consistently not less than two months.  Following a couple several weeks, evaluate and, if required, modify your program to include in other proteins, to improve or reduce the amounts used, in order to switch to a different sort of protein altogether.


Weight Training Reduces Blood Pressure PDF Print E-mail
Nutrition Pit

Medication is the first line of defense in treating hypertension (high blood pressure).  Weight loss and endurance exercises are usually effective for reducing blood pressure.  Brazilian scientists showed that weight training reduced resting blood pressure in hypertensive men.  The subjects stopped taking blood pressure medication for six weeks before the study.  They trained with weights three times a week for twelve weeks.  Resistance exercise reduced systolic blood pressure by 12 to 18 mmHg.  Reduced blood pressure remained stable for four weeks after the exercise.  Weight training increases arterial stiffness, so these findings are surprising.  The study showed that resistance exercise is a viable lifestyle modification for reducing blood pressure in hypertensive men.  (Journal Strength Conditioning Research, 26:  1122-1129, 2012)


Page 22 of 30