Meal Ideas for the Busy Athlete
Most of us are unable to train full time, we have jobs and families and so we have to fit our training around our life. Often the first thing to suffer is our nutrition. We might be waking up early for runs and swims but unfortunately fitting in three balanced meals a day is something that many of us rarely achieve. But the body is like a car, if you put good fuel into it it’ll run great for a long time. In this article I explain how even the busiest of athletes can plan ahead and make sure that they’re eating properly each day.
The first thing I always tell athletes is to plan what they’re going to eat a week in advance. Most people sort of already do this subconsciously when they go to the grocery store, but I’m talking literally setting aside 30 minutes on Sunday night to plan each meal of the day for the entire week. Once you’ve got a general outline you can then go about planning how best to stick to it. What I suggest is eating meals that are well balanced and that you can prepare and refrigerate for later use. One of the most common ones I like to make is a combination of as many frozen vegetables as you can find mixed with baked chicken breast. All you do is buy a bag of frozen peas, carrots, broccoli, brussel sprouts, and then some boneless chicken breast. You then empty the vegetables in a bowl to thaw and put the chicken breast on a baking sheet and cook it on 400 in the oven for about an hour. Once the chicken’s done you slice it into little pieces and empty it into the bowl. Now microwave yourself a bowl and put some sweet and sour sauce on top and voila, you’ve got dinner for the next five days.
The same goes for lunches. Since I’m burning upwards of 5000 calories a day I like to eat a lot of pasta. Whenever I make a bowl I make sure I put enough pasta in the pot for at least three bowls. I then put the leftovers in a Tupperware container and refrigerate them. That way I’ve got lunch for tomorrow and if I get hungry later that night I’ve got an easy snack. If you plan ahead you’ll be much less likely to fill yourself up on junk food and will find it much easier to maintain a healthy balanced diet. Once you stick with healthy eating for a few weeks you’ll begin to feel the positive physical and psychological effects and you’ll wonder how you ever did with out.
Preventing Burnout in Training for a Triathlon
When training at a high intensity for any sport it can be easy to get disenchanted. In the beginning it may seem like the best thing in the world but as the novelty of high mileage and speed sessions begins to wear off it becomes more of a battle of motivation. A lot of athletes start the season off at a great intensity that if they were able to maintain would result in impeccable results, unfortunately though they’re unable to maintain it and burnout by about halfway through the season. There are a few key things you can do to prevent this that mainly have to do with when and how you train.
First off, you want to switch up your routine as much as possible. Not only will this prevent boredom, it will also shock your muscles and ensure that you’re making the most of your training. By switching up your routine I mean changing up the order and days in which you do things. So if last Monday you started the day off with a long run followed by a swim and then a moderate bike, this Monday start the day off with a long swim followed by a long bike and then a moderate run. I find this to be the most effective way to stay fresh.
Secondly, you can switch up your workouts. So if last Monday you did a 10K tempo run, this Monday try 10 one mile repeats. You can do this for just about anything, even your long days, you can switch up how long is long as well as add in some fartlek etc.
Third, you can switch up your routes. This is easy for the bike and the run, but what about the swim? For the swim I like to go to the pool some days and then get in open water others. Plus, with the open water swims you can switch your route up if you have a number of beaches available for use.
Another great way to stay motivated is to enter in local races throughout the season. Even if you’re training for something like an Ironman triathlon there’s no harm in entering in a 5K foot race. These will allow you to track your progress and can be a great source of motivation if you do well overall or in your age group.
DS Carroll is a consultant for Ultimate Endurance Nutrition. UEN markets scientifically based nutritional supplements for endurance athletes including supplements for cyclists, runners, triathletes, and mixed martial arts. Visit http://www.ultimateendurancenutrition.com to learn more about how EPO-Boost can increase VO2 max, running economy and endurance. Patent pending VO2-BOOST ingredients have been shown to increase VO2 max and running economy in college athletes.
Running for the Right Reasons – Congrats to Gilbert Kiptoo
On May 24, 1910, runners lined up at the start line in Fort William for the first Ten Mile Road Race. When Gilbert Kiptoo of Kenya learned about the history of the Firefighters’ Ten Mile Road Race he hoped that him might find the speed to win the race. Gilbert and his friend Kipchumba Eldoret are running to earn money to send back to their communities in Kenya, which has been struggling with post-election violence and strife between neighboring communities.
After the first minute of the race he found himself alone on the waterfront course, which made it difficult for him to run fast with no one push him. It was a slow race by his standards, finishing more than two minutes slower than his personal best over the 10-mile distance.
There are 17 children in Gilbert’s family and he was very greatful to win such a historic event. He was the first African born runner to win this event. He learned when he was very young that he needed to do more to support his family.
Gilbert feel
“I need to thank God for this win for me every win I think is a gift from God,” said Kiptoo, who earned $1,000 for his efforts, the first time prize money has been awarded in the 100 years since the race was first held in 1910. He is going home with $1000 in prize winnings and when one of the event sponsors heard his story he kicked in an additional $1000.
Just one week before this race Gilbert and his friend Philip Samoei, who wound up second and third, respectively in the Oak Bay Half Marathon. He is supporting other runners and heading back to Kenya soon. Congratulations to Gilbert Kiptoo and his fellow Kenyans for the challenge they bring to the sport.
Gilbert is a Sponsored Athlete and is using VO2-BOOST as a supplement.
5 Foods All Athletes Should Eat
There are several foods all athletes should eat in the days before an event to ensure peak performance. They include:
1. Whole grains-whole grain food such as cereal, bagels, pasta, and bread give good,long-lasting energy to the whole body. As the most important food group, athletes should eat many whole grain carbohydrates before an event.
2. Peanut butter-peanut butter is a good source of protein and essential fats, and it is easy to carry and eat on the go. Other protein sources will work as well, such as lean meat or dairy; the important thing is to get adequate protein before and after a work out. Protein helps the body in maintaining aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking protein from lean tissue. Adequate protein speeds recovery and helps in actual performance situations.
3. Fresh fruits and Vegetables-fresh produce is a great way to get vitamins and minerals that help the body function as normal. They are usually fat-free and contain lots of energy for the body to use during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low potassium levels can lead to muscle cramps and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate potassium intake, because too much too quickly can lead to a heart attack. Athletes should take in 435 milligrams of potassium for every hour they exercise. While potassium does not aid in actual performance, it speeds recovery and should be considered as one of the most important supplements to an exercise program.
Another benefit of fruits and vegetables is iron. Chick peas, spinach, asparagus, broccoli, apricots, and figs are all good sources of iron, a nutrient that prevents fatigue, headaches, lack of stamina, and boosts the immune system. Athletes are generally at risk for anemia, having too little iron in the blood, because of the amount iron used in exercise. Recommended daily intakes are 6-11 milligrams, a number easily attained by eating leafy green vegetables or foods rich in vitamin C.
4. Calcium-Rich Foods-foods such as cheese, yogurt, and milk contain necessary calcium, which creates strong bones and protects athletes from injury. These dairy products are also a good source of protein, but they should be eaten well before an event, as they take some time to process. If the body does not tolerate dairy well, supplements should be included to ensure that athletes receive the recommended daily intake of 1000 milligrams. As an example, a cup of skim milk provides about 300 milligrams of calcium.
5. Fiber-Rich Foods-Fiber is the nutritional component that keeps athletes full and regulates the digestive tract. Many of the foods already mentioned include fiber, but it is important for coaches to know which foods help athletes regulate fiber levels. Examples of fiber-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way to determine the necessary amount of fiber is to add 5 to the athlete’s age. For example, a 10-year-old athlete needs about 15 grams of fiber daily. After the age of 15, athletes need 20-25 grams of fiber a day.
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Kenny Buford spent years playing baseball at the college level. Today, he coaches 3 youth development teams and shares his extensive coaching knowledge on his blog, you can visit him here: http://www.baseball-tutorials.com Article Source: http://EzineArticles.com/?expert=Kenny_Buford Visit http://www.ultimateendurancenutrition to learn more about nutritional supplemention for enduranc athletes. Patent pending VO-BOOST ingredients have been shown to increase VO2 max and running economy in college athletes |
Sports Nutrition: Water – Hydration – & Athletic Performance
Every athlete has a different hydration requirement, which changes due to weather conditions. Generally, it is recommended that everyone drink 64 ounces of water a day to stay in a fully hydrated state. Sweating, which often occurs during physical activity, releases water and sodium from the body. To function at their peak, athletes need to replenish this loss through water and sports drinks. Neglecting to replace both fluid and sodium loss results in dehydration, which causes impaired mental focus, impaired energy metabolism, and an imbalance in electrolyte levels. It also results in rapid fatigue and decreased energy.
As a general rule, athletes should drink 16 ounces of water or sports drink 2 hours before activity. They should then consume another 8 ounces 30 minutes before activity. During an activity, fluids should be readily available for athletes as they need it. Coaches should watch for athletes expelling a higher-than-normal amount of sweat and ensure that the athlete is drinking as much as they need. It is recommended that athletes replenish half of the fluid lost by sweat.
Athletes involved in short-term activity lasting over 30 seconds are at a high risk for dehydration due to the intensity of the activity. These athletes should drink the recommended fluids before their activity and replenish the lost fluids as soon after finishing as possible. Short-term activity lasting less than 30 seconds has little effect on dehydration and does not pose a hazard.
Athletes involved in long-term activity, such as running, cycling, and skiing for more than 30 minutes need periodic fluid intake to reduce dehydration levels, even though this may cause cramping and gastrointestinal problems. To prevent such problems, athletes should train themselves to take in the necessary liquid to accustom their bodies to the fluid.
During an activity, athletes should drink 8 ounces of fluid every 20 minutes. For activities over 40 minutes, water is not sufficient, because it does not provide the necessary sodium intake to maintain electrolyte levels. If water is all that is available, mixing 1 teaspoon of salt per liter of water is enough to maintain the balance.
Too much water can cause another problem, hyponatremia, when the sodium levels in the body are too low. Symptoms of hyponatremia are nausea, muscle cramps, disorientation, slurred speech, confusion, and inappropriate behavior. This occurs when there is an intake of water to replace lost fluids, but no intake of salt to replace lost sodium. Hyponatremia is much more dangerous than dehydration, and it is important that coaches monitor how much fluids are taken in to ensure that their athletes do not run the risk of suffering from this potentially life-threatening disease. The old method of “drink as much as you can” is now seen as dangerous because of the effects it can have in lowering sodium levels.
If your athletes are still unclear as to how much fluid to drink, there is a simple urine test that determines the hydration levels of a person. Athletes should have clear urine, showing that they are fully hydrated. If the urine is dark or there is restricted flow, the athlete needs more fluids. There is not a set amount for each person, so it is important that as a coach, you train your athletes to learn what their individual bodies need.
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Kenny Buford spent years playing baseball at the college level. Today, he coaches 3 youth development teams and shares his extensive coaching knowledge on his blog, you can visit him here: http://www.baseball-tutorials.com Article Source: http://EzineArticles.com/?expert=Kenny_Buford |
The Importance of BCAA’s in your Training Regimen
BCAAs were recently shown to reduce muscle damage during cycling, as reported in the International Journal of Sports Nutrition and Exercise Metabolism (December, 2007). Dr. Greer and his team of researchers examined the effect of a branched chain amino acid (BCAA) drink on markers of muscle damage after endurance exercise. A BCAA drink was compared with an equal calorie carbohydrate drink and a flavored water placebo.
The group found all measured markers of fatigue were reduced in the BCAA-supplemented group. So if you want to ride your best, it seems including BCAAs in your hydration formula could help.
The Study
Nine untrained men performed three 90 minute cycling trials. The men were blinded to drink selection during each trial. Cyclists received a carbohydrate drink on the first trial; a BCAA drink on the second trial; and flavored water on the third trial. Bouts were separated by eight weeks with no training in-between, to omit training effects from trial to trial.
During each trial the subjects ingested 200 calories of their drink before exercise and at 60 minutes of the 90-minute cycling trial. Subjects were assessed before and immediately after, as well as 4, 24 and 48 hours post-exercise.
The data showed significantly reduced markers of muscle damage in the BCAA trial, with the carbohydrate trial showing reduced markers when compared with the flavored water. Measurements included blood markers of fatigue, leg-flexion tests, and ratings of perceived exertion.
The Bottom Line
Proteins are made up of amino acids. BCAAs are a sub-group of these amino acids which have been found to be particularly useful for athletic performance. Although this study indicates that BCAAs are superior to carbohydrate formulas for reducing markers of muscular fatigue, this does not mean you should replace your carbohydrate drink during your ride.
Reduced muscle damage has the advantage of speeding recovery and reducing muscle soreness, but not addressing your glycogen stores while training could have a negative impact on performance. Combine both for greater muscle recovery while maintaining energy stores.
What to do
If you’re training regularly it would be wise to invest in a carbohydrate-BCAA combo drink such as EnduraFuel by BRL, available online at www.UltimateEnduranceNutrition.com EnduraFuel contains more than 6 grams of BCAAs per serving; more than any other product available on the market.
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