Essentials of Nutrition for Sports
Sweat Mineral Losses Minerals are lost in sweat. Prolonged exercise, especially in the heat, has the potential to create mineral ...
Sodium losses in a gallon of sweat can exceed daily intakes and lead to deficiencies. The Intake X AE / Sweat multiplies typical ...
through diet, it is reasonable for some athletes to assure intake of the RDA with a daily multivitamin/multimineral supplement. ...
Sodium Sodium is the electrolyte priority for the aerobic endurance athlete. A low concentration of sodium in the blood is assoc ...
Target this cause of muscle cramps by eating a diet rich in carbohydrate, magnesium, potassium, and calcium—a diet good for over ...
Studies have shown that diets with higher intakes of vitamin C are associated with decreased in cidence of cancers of the mouth, ...
Hydration Hydration Key Points •^ Adequate hydration is crucial to athletic performance. -^ Keep fluids handy. -^ Begin training ...
These studies are often touted by coaches, sport scientists, and companies that market hydration products. It is not that simple ...
Athletes traveling to races commonly drink less because they neglect to fill or bring waterbottles and are trapped in car or air ...
Recent Studies Most commercial sports drinks contain too little sodium (salt). Higher concentrations of sodium (40+ milliequival ...
If you cannot keep up with losses, pace: Reduce exercise intensity to a level that allows yo u to replace what you are losing. R ...
Some riders cannot tolerate the fruit sugar (fructose) in fruit juices, whereas other simple carbohydrates, including glucose, m ...
Real Juice We were back at my car after a 60-mile ride. I had a gallon thermos of drink in the trunk. A previous Olympian was wi ...
Part 2: Calories Calories Introduction Calories provide the energy that the body needs to operate. The major nutrient divisions ...
Many athletes whose performance depends on low body weight are subject to decreased performan ce or illness because they are too ...
Schofield Equations Estimate based on gender, age, and weight in kilograms: Male: Age 18-30: Wt x 15.1 + 693 Age 30-60: Wt x 11. ...
Based on Power The amount of calories you burn closely parallels the amount of work you perform. One can accurately estimate cal ...
Digestion 6 Gastrointestinal Tract The digestive system is a series of hollow organs joined in a long, twisting tube from the mo ...
The first major muscle movement occurs when food or liquid is swallowed. We are able to start swallowing by choice. Once the swa ...
Carbohydrate The digestible carbohydrates are broken into simpler molecules by enzymes in the saliva, in jui ce produced by the ...
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