Optimum Nutrition | Sport Nutrition for Athlete

Optimum nutrition or sport nutrition is for those people looking for nutrition for athletes or just wanting a nutrition lesson plan.



Saturday, July 08, 2006

Sport Nutrition

If you want to start training with bodybuilding and think that taking a shake or a few pills will all of a sudden make you a huge bodybuilder, then you are certainly wrong. No supplement will help you if you are not training correctly - all they will do is just give you very expensive urine. All aspects of your program have to be in order for you to get the maximum benefit from sports nutrition supplements. Using food supplements like Meal Replacement Powders and protein help to eliminate the common problem by providing you with a quick efficient way to get your required nutrients each day.

Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue which helps decrease the amount of time you are sore.

For increased strength and decreased recovery, in addition to a whey protein supplement, I recommend that everyone should be taking a multi-vitamin, plenty of vitamin C and glutamine. Creatine can also be added if you are over 18. Multi-vitamin weight training increases the body's need for many minerals like magnesium and selenium. The multi-vitamin ensures that you are not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.

Glutamine is an amino acid that is produced by our bodies, but most of the time our bodies demand so much, that it can't create enough. If you supplement your diet with glutamine, you will increase your levels of glutathione. Glutathione is a powerful antioxidant, which helps to combat the stresses of exercise trauma, and prevent muscle protein breakdown.

Creatine will enable you to lift heavier weights, which will stimulate more muscle growth. Many people make a big fuss over the muscle volumizing effects of creatine, because if you stop taking it, you lose that extra fluid that creatine brings into your cells. Creatine Monohydrate's purpose is to supply our muscles with energy. It is also found in red meat, but you would have to eat an enormous amount of meat to get the same benefits as taking pure creatine powder. But so what! You will certainly not lose the extra muscle creatine helped you to gain. Creatine is a naturally supplement and is fully legal in all kind of sports! So remember - supplements will indeed help you gain muscle mass but they will not work for you if you do not train with weights, at least 2 - 4 times a week.

Sunday, June 11, 2006

How Nutrition is linked with Cancer Prevention


The National Cancer Institute has reported that one third of all cancer is diet related. They have also gone on to say that making changes in the diet can help to prevent most of the cancer that is related to nutrition. There are certain vitamins and minerals that are believed to enhance and spread malignancies through the bodies system, and this is needed to help prevent cancer. There are also vitamins and minerals that help to prevent the growth of tumors.

For many years it was assumed that what you ate each day had little or nothing to do with helping in the prevention of many of our deadliest cancers. However, recent research has proven that nutrition does indeed play a major role in the prevention and treatment of many types of cancer.

For a diet to provide a reduced risk, certain vitamins and minerals must be included. This means that foods that are rich in bioflavonoids, fiber, and vitamins A, C, and E must be consumed regularly. These all seem to help to slow, stop, and even reverse the process that leads to cancer. Research has shown that diets that include fruits and vegetables eaten on a daily bases, according to the recommended daily allowance, give a reduced risk of the majority of the deadliest cancers.

Now, everyone knows that cigarette smoking is one of the leading causes of cancer, particularly cancer of the lungs. But many of the cancers caused by smoking are related to a severe lack of vitamin C. Cigarette smoking depletes vitamin C in the body very quickly. It is highly recommended that smokers follow a diet with more fruits and vegetables that contain high amounts of vitamin C to replenish the bodies depleted supply.

Most cancer patients are referred to a registered dietitian to help promote a diet that will help aid in the bodies healing and recovery process. In the final stages of cancer, most patients do not feel like eating. In the past, many of these patients were force fed. However, recent research has shown that when a patient does not feel like eating, it is the body's way of trying to starve the cancer.

While we have learned how certain nutrients included in the diet can help prevent, slow down and even reverse many forms of cancer, there are numerous forms of cancer most of which are very deadly and many people do not survive the ordeal.

During the time that the body is trying to starve the cancer, doctors will go into action and bombard the cancer with treatments. When the cancer is destroyed, the patient's appetite will return back to normal and the body's recovery can take place.

Aside from your doctor and specialist, it will pay you ten fold to seek out the aid of a qualified registered dietitian who can put together a nutrition plan for you that will help you fight the cancer every step of the way. Your doctor may even refer you to a dietitian as part of your treatment. If you are ever one of the unfortunate ones that acquire one of these deadly cancers, or someone you know does, always remember that proper nutrition will help through the process.

Saturday, April 29, 2006

Number #1 for Nutrition


When we think about our health ONE vital nutrient often fails to come to mind, and it's one so important that we cannot exist without it. How can this be?

So what is it? Is it Calcium, Vitamin C, Vitamin E, or what? Is it something new that we don't really know about yet? Not at all. It is one vital nutrient that is so overlooked that often we cannot tell when we need it.

Although it has been separated from 'nutrition' by terminology, it is never ever possible to do without it.

Its value (although it is beyond price) is ignored and seen as something too commonplace to worry about. And that's a huge problem!

It is not particularly nutritious but try going without it! At your own peril!

It fills our bodies, down the smallest cells and it's required for virtually every bodily function.

IT IS WATER!

Besides the fact that our bodies are mostly water, and that water is needed for nearly every bodily process, some amazing things are being learned about water

Water as a means to reduce tiredness, and increase concentration: A lack of water is considered by some researchers to be the major cause of daytime fatigue. Research suggests that a tiny drop (even1-2%) in body hydration can result in short-term memory problems, cause trouble with basic math, and difficulty focusing on a computer screen. When a work day feels long, and concentration is wavering - a walk to the water cooler and a drink may be all that's required to get you back to peak performance. Try it for yourself.

Water as a dieter's best friend: A glass of water is recommended by many diets programs to shut down 'hunger pangs.'

Water as a 'wonder drug': Some researchers have found evidence that indicates drinking 8-10 glasses of water a day can significantly ease back and joint pain. Other research indicates that drinking 5 glasses of water daily decreases the risk of colon cancer, breast cancer and bladder cancer.

Sadly it is estimated that people in the developed world are no longer able to recognize 'feeling thirsty'. Their response to 'that feeling' is to have something to eat.

If you're not sure if it's 'hunger' or 'thirst' - Re-educate yourself by reaching for a glass of water first time, every time. Slowly drink the water, and wait 5 minutes.

If you still feel hungry it may be time to eat, but you're just as likely to find that your body wanted water in the first place and that you don't need to eat yet.

Give your body what it really needs! For optimum nutrition - Just add water.

Tuesday, April 18, 2006

Optimum Fitness for Middle Age

With all exercise programs mentioned in this section, and part one, you should exercise smart, not hard, and you should never push any joint to lock out. By exercising for longevity you want to maintain your body, prevent injury, and take care of any previous injuries.

Pilates is a modern “cousin” to Yoga and has received much well deserved publicity, in the past decade. Many Pilates exercises are similar to Yoga practice. The founder, Joseph Pilates, was a practitioner of Yoga, martial arts, and other fitness systems. He was an innovator, inventing physical rehabilitation equipment during World War I, and a health maintenance system that honors his name.

Much like Yoga, movement is generally low impact, slow, safe, and thorough. Although Pilates is well known for toning the core muscles, it is a complete health maintenance system for the body. There is no meditation practice, in a traditional Pilates class, but focus on breath is a “corner stone” of Pilates practice.

Walking has so many benefits, for a simple low impact exercise, and yet it is often ignored. The average walker will live longer due to the fact they have less problems with stroke, diabetes, heart disease, cancer, and other life threatening conditions.

Like many other forms of exercise, walking is subject to many studies. It has been found that walking two miles per day contributes to longevity. In the January 8, 1998 issue of the New England Journal of Medicine, there was an article about a Honolulu Heart Study with 8,000 male participants. This study took 12-years and it was found that walking two miles per day reduced the chance of death by nearly half. That study alone makes walking an exercise worth participating in, whether you choose to walk indoors or outside.

Cycling is a good, low impact, and aerobic workout. You can also build strength, in your legs, with a little intensity. Depending on the level of intensity you can burn 250-400 calories per hour or more. Just like walking, you can cycle indoors or outside, but there are safety guidelines to be aware of, for outdoor cycling. If you do bike outside, be cautious, observe the rules of the road, wear safety gear, and use bike trails when possible. Stay aware, at all times, when you are biking outdoors.

Dieting and nutrition are major factors in fitness. Your meals should be moderate in size, and spread out over the course of the day. You should make it a point to eat nutritionally dense meals, take a good vitamin / mineral supplement, and drink plenty of water every day.

Habits to avoid are eating too much takeout food, eating at restaurants, eating large portions, and unconscious eating. So, make it a point to carry fresh fruit, vegetables, and healthy snacks with you. This will stop you from impulse buying at the next drive-thru, and over consumption of food, at a single sitting.

In the next and last article of this series, we will discuss more nutritional tips and more low impact exercise options.

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Monday, April 17, 2006

Chocolate Splendor, food for the Gods. Bodybuilding nutrition.

Hi, I’m your waitress, Flo. How are you two doing tonight? Just come from the gym? Whew, one of you needs a shower. Here’s our menu. Our specials include a 3lb cheeseburger with mega fries, a foot long chili dog that is deep-fried and covered with cheese. Or we have a this new health drink called Chocolate Splendor. What? How in the h#%l did that get in there?

An after workout drink that provides bodybuilding nutrition for first rate growth.

After putting your body through a grueling workout it demands bodybuilding nutrition. No this is not an advertisement. We found an easy, quick and reasonably priced way of fulfilling this need. We take a packet of Carnation Instant Breakfast and mix it with whey protein. The whey protein that we use is Optimum Nutrition 100% Whey Protein Powder. It mixes easily and tastes good. 20 grams of sugar carbohydrates from the instant breakfast help your blood glucose return back too normal after the depletion from the workout. You can mix the two powders together in a shaker cup and add water at the gym when you are ready to drink it.
Chocolate Splendor breakdown:
 Protein 28 grams
 Carbohydrates 30 grams 20 grams sugar
 Fat 2.5 grams

Friday, April 14, 2006

Ten Of The Best Supplements That Men Need For Optimum Nutrition

Would like to welcome you to our blog board on Optimum Nutrition, Sport Nutrition for Athletes.

There are many nutrition supplements at your local health food store. So many to choose from so confusing which ones are the right ones. How many should you take? Here you will learn what you need to take for the best health benefits. A word of warning here although these products are convenient getting some of your nutrition in liquid form or capsules is only recommended when you can't eat properly or you feel you are not getting your proper daily nutrients. The companies that make the products themselves mostly fund the studies of meal replacements, and the manufactures usually test their supplements against similar supplements not the benefits of whole foods. BORON WILL AID IN THE DEFENSE OF PROSTATE CANCER A high level of this mineral will help reduce the chances of getting prostate cancer by 65%. US males have a one of the lowest boron levels compared to other countries.

Only 3 milligrams daily help fight cancer and studies show also improve memory and concentration.

Boron is not in stock at all health food stores. It is also naturally found in raisins and almonds.

CALCIUM FOR STRONG BONES AND WEIGHT LOSS Many men are not getting the daily allowance of 1,000 mg. A cup of milk has only 300 mg. It has been found that men with high calcium levels weigh less than men with low levels of calcium.

A dosage of 1,200 mg is preferred. Make sure you have calcium citrate it is the purist form. Take half dose in the morning and half at night. Avoid coral calcium it has some impurities.

If you get your 3 servings of calcium daily you won't need any more. You could exceed your maximum daily intake 2,500 mg.

CHROMIUM HELPS FIGHT THE CAUSES OF DIABETES It is used to assist in muscle-building, but now research has revealed that chromium can help overweight people control insulin levels. Chromium helps the body's response to insulin, this makes it better to keep the levels of blood-sugar in check.

The most effective form of this supplement is chromium picolinate. A 35-microgram dose daily is sufficient. Check with your doctor to see if you need to increase the dosage to 200 mcg, if you have a diabetic condition.

COENZYME Q10 FOR A SURE ENERGY SPIKE Coenzyme Q10 is produced in the body it assists the cells by directing your body's energy supply. As men get older the production levels diminishes. One way to revitalize these levels is by taking this supplement. Current research proves coenzyme Q10 can possibly aid in the fight against cancer, Parkinson's disease, Huntington's disease, and could help prevent heart disease by thinning the blood. Q10 also can be used as an antioxidant that helps slow the aging process by fighting free radicals.

A dose of 100mg daily is suggested. If you are taking statin drug for cholesterol or high blood pressure you can increase the dosage to 200mg.

CREATINE FOR THAT MUSCLE AND MEMORY SPIKE Studies from the University of Wisconsin have shown a boost in men's bench press on the average of 15 lbs and also increase in the squat exercise weight by 21 lbs just by taking over a 2-3 month period. Aussie studies have also suggested that tests with memory and intelligence scores increased after 6 weeks of creatine use.

A recommended dosage of 5 mg daily mixed with a whey protein supplement to get highest possible advantage.

It is possible you won't respond to creatine alone. You can mix in a sugar substitute a see if this will help get a response.

FOLIC ACID TO SLASH ALZHEIMER'S DANGERS This supplement will increase blood flow to the brain by preventing clotting of arteries. Folic acid will also lower the levels of an amino acid called (homocysteine) that can cause blood clots. A warning sign of Alzheimer's is high homocysteine levels. Sweden studies have shown low levels of folic acid were found in Alzheimer's patients.

A 500 mg dose if preferred daily. This dose should decrease homocysteine by almost 18% or more. You can get folic acid from these foods citrus fruit, beans, and breads and cereals that are fortified.

GLOUCOSAMINE WILL LUBRACATE THOSE JOINTS As men grow older the cartilage in the joints decreases. You can turn back the hands of time by using gloucosamine to repair and rebuild any harm to the cartilage you may have received over time. Crab and lobster shells are the main ingredients in gloucosamine. Lancet published a 3-year research study that showed 200 people that had joint conditions had reduced stiffness and pain by 25% by using gloucosamine. A12 week treatment program by The British Journal of Sports Medicine reported an 88% reduction of joint related problems by using gloucosamine on patients. A 1,500 dose daily is sufficient for a good response. A combination of gloucosamine with chondroitin will bring that cartilage right back to those early days. A study from Australia showed that spreading a gloucosamine cream of painful joints could relieve some pain.

OMEGA-3S YOUR HEART HEALER This supplement will aid in keeping high blood pressure and low triglycerides in check. Omega-3 fatty acids make the blood flow better, thus lower the chances of blood clots that could block the arteries. A high omega-3 count has shown to lower the some conditions related to heart disease.

If you in good health a dose of 1,000 mg is fine. For those in the high-risk heart disease group you may need 2,000-4,000 mg. A doctor will know what dosage is best. A side effect of to much omega-3 is a greater chance of catching a cold.

A 500 mg gelcap twice daily with meals will keep that ticker beating too the right tune.

SELENIUM YOUR ALL OUT CANCER DEFENDER This could be the your best choice for the fight against cancer. This nutrient has caused most cancer cells to tear down by them selves. Some studies have shown that selenium has lower some risk of cancers related to the colon, lungs, and prostate.

A dose of 200 mg daily is recommended. If you're sick taking more possibly will reduce the length of your sickness. Some research has shown that deceased levels of selenium have made some virus change, making symptoms worse for the flu and for colds.

In nature certain nuts like The Brazil nut, contain as much as 100 mcg per nut.

VITAMIN E TO BRING THE EFFECT OF AGING TO A CRAWL Said to be the best antioxidant around today. This vitamin has been linked to lower cases of heart disease, some eye conditions, and some cancers. Some research has lead nutrition specialists to recommend Vitamin E after exercise because of its ability to lower muscle problems related to exercising. A dose of at least 400 IU is preferred daily. Most people only receive a portion of this dose about 45 IU by way of a multivitamin. To get more Vitamin E in your diet increase your intake of nuts and oils.

Try to get natural Vitamin E called (d-alpha tocopherol) this is easier for the body to absorb.

If you are confused about which type of multivitamin to buy here are some pointers. A multivitamin helps lower heart disease, possible stroke, and reduces risks of diabetes. There are several on the market. Look for multivitamin that has 100% of daily allowances of the 16 core nutrients. With extra dose of illness busters -like lutein, lycopene, and selenium. Try and avoid extra iron this could lead a higher risk of heart conditions.

Essential Sugar

What we are offering is up to date information on health and nutrition and the developements that science has made and is making in the nutrition or what is know as the wellness industry. The wellness industry is currently worth USD$2 billion a year currently and is predicted to grow to a trillion dollar industry in the coming years.

Why is it growing at such a fast rate?

Our lives are so fast paced that we have no time for health and nutrition, and even if you did the amount of chemicals being used in todays society is staggering with new chemicals and synthetic drugs being introduced into our diets whether you want it or not.

Diseases such as obesity and diabetes are now reaching plague proportions in most western countries and this doesn't look to be improving in the coming years. They are many new diseases appearing that we have never seen before and especially in children.

We all know that we need nutrition to stay healthy but what you don't know is that in today's foods there is very little nutrition due to green harvesting and processing. For the body to maintain optimum health it needs the 8 essential sugars that are found in nature and have been developed by science to give you optimum nutrition in our every day society. To gain a full understanding of what these eight essential sugars are and how they may help fight infectious disease and to assist the immune system vist our site at Essential Sugar and get the whole story on optimum nutrition.

Optimum Nutrition | Nutrition for Kid

For Optimum Nutrition in today’s world, food supplementation is a necessity. It has been discovered that our cells require eight essential sugars to function properly along with a group of products to create a synergistic effect.

There are five basic functions that a cell needs to help create a healthy body.

1. Identification- Glyconutrients are the building blocks for cell to cell communication. Glyconutrients activate and modulate the body’s immune system. The cells must be able to communicate with each other to be able to understand what each cell needs, whether it be cleaning, defending or feeding.

2. Defense-Phytochemicals and antioxidants are needed to help the cell fight off the free radicals that attack the cell everyday. These Phytochemicals are found in fruits and vegetables.

3. Endocrine-Phytosterols and Phytogenins help regulate our hormones and the endocrine system. These are very useful in hormonal imbalances.

4. Nutrition-Vitamins and Minerals should be ingested in a food form in order to metabolize efficiently.

5. Cleansing-Detoxification of the cell is important. This allows the cell to excrete the toxins from the body through the urine and stool. Cleansing can increase nutrition absorption in the gut.

Once our cells are functioning properly our body has the opportunity to fight off disease. There are on some occasions, which we are under stress (such as lack of sleep, financial worries, flying and working in air-conditioning) just to name a few, thus we need to increase our intake of antioxidants, glyconutrients and diascorea for our bodies to be able to cope with these conditions.

Optimum Nutrition is quite hard to maintain in today’s world being that all of us are under a lot of stress every day in one form or another. Our dietary intake does not help the stress on our bodies as well. It is recommended that we eat 7 serves of fresh fruit and vegetables everyday but how many of us do you know that follow this recommendation every day, especially children.

The body was originally designed to eat fruit and vegetables raw. Our cooking practices deplete the nutrition from the food even further.It is wonderful that technology has given us a lot of foods and easy cooking practices all year round but to what cost. Thus a food supplement is vital in today’s living for all of us to maintain Optimum Nutrition.

Optimum Nutrition

So what is Optimum Nutrition and how do we acheive it.

Firstly it is understanding that in todays society nutrition plays a major role for everybody. We live in a society of fast food and huge amounts of stress being placed on our bodies. Very few of us even stop to think of what is in the foods we are eating or whether it has any nutritional value at all.

Unfortunately for us we are manipulated into believing through media and other sources that as long as we eat the required amount of vegetables in our daily diet we will be fine. What they don't tell you can be very harmful; did you know that if a vegetable is picked from the vine before it is ripe ( and this is happening more and more) that most of the nutritents do not reach the vegetable you are eating. And if you decide to cook the vegetable you are depleting even more of the essential nutrition that is required by our bodies to function correctly.

In the last ten years there has been a major change to our nutritional intake due to factors such as green harvesting, the toxic chemicals being put into the soils and then passed onto the fruits and vegetables. There has been approximately 75,000 new chemicals introduced into our atmosphere in the last ten years. This combined with our cooking practices and the processing of foods has left very little nutritional value in our fruits and vegetables.

Over the past ten years we have seen alot of diseases on the rise, they include cancer, autoimmune diseases and more childhood diseases. These diseases have risen because the protein structure on our cells have broken down and the fighting cells can not recognise them to repair them, thus allowing them to multiply and the disease overtaking the body.

The body is a miracle all on it's own and given the right nutrition, it can acheive Optimum Health and Optimum Nutrition.