Sports Nutrition
It is essential for athletes to obtain good nutrition for optimum strength, agility, endurance, and overall performance. The foundation for any athletic program should be a well-rounded diet based on whole foods (vegetables, fruits, whole grains, and lean proteins) supplemented with lots of water, smart training, and adequate rest. Dietary supplements can help support an athletic program to yield optimal performance results.
Dietary or nutritional supplements are defined as substances that are consumed in addition to food in order to complete or enhance the diet - in this case to help an athlete reach top form. Supplements should not be relied on completely to reach drastic or unrealistic goals. Participating in athletic competition or other sports is hard work! Fortunately, there are many great products available that can help athletes achieve nutritional and sports performance goals.
Deficiencies and Special Dietary Needs
Deficiencies of essential nutrients such as B-vitamins or iron can impede exercise performance. These deficiencies are easily diagnosed by a health care provider, who may suggest a vitamin supplement. Athletic performance will return to normal as soon as the deficiency is corrected.
Endurance athletes and vegetarian athletes have special needs and should consider a complete multivitamin to stave off nutrient deficiencies for best possible health and performance. Additionally, female competitors and exercisers should be sure to consume enough calcium to protect bone health, and may want to consider a calcium supplement.
Performance/Strength Enhancement
Caffeine and other thermogenic stimulants may help improve exercise endurance by boosting energy. It is important to be safe and use these and all dietary supplements as directed.
Antioxidants such as vitamin C and vitamin E may help the body recover from vigorous exercise by helping to neutralize damaging free radicals.
Creatine supplementation has been shown to help boost exercise performance in certain activities involving short bursts of intense exertion such as sprinting, jumping, basketball and weight lifting. Those participating in endurance activities will not experience the same type of benefit, however. Creatine has also been shown to help recovery from exercise, both speeding muscle repair and easing pain and soreness. Be aware that creatine has a dehydrating effect, so be sure to drink plenty of water.
Bars, protein shakes and meal replacements are convenient, often pre-portioned sources of fast nutrition. These products are especially useful to the athlete with time limitations who do not always have time to prepare or select nutritious meal choices. Those wishing to gain weight may also find protein supplements and meal replacements to be a pleasant alternative to consuming large amounts of food. Bars, protein shakes and meal replacements are most effective when combined with a healthy, well-balanced diet.
Illegal steroid use is dangerous and is simply not a good idea. These substances are similar to the male sex hormone testosterone, and have been found to cause aggressive behavior, extreme mood swings and even serious psychiatric disorders. Steroids may also put excess stress on the joints and cause damage to the liver, reproductive organs and cardiovascular system. In short: steroids are not worth the risk.
Be Smart and Beware
When choosing a dietary supplement, beware of disreputable companies that make outrageous or false claims. Steer clear of manufacturers that use words like “amazing,” “miraculous,” or “secret,” or that make promises that seem too good to be true (they probably are!). Look for well-established companies with a physical address (not just a P.O. box), and that have a diverse line of products, and can back up research claims with valid scientific studies. Studies conducted on dietary supplements should be done by a separate and trustworthy organization that has no monetary interest in the supplement manufacturer.
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Product List for Sports Nutrition |
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