A health article about Eating And Exercise fromSports Supplements for Peak Performance Athlete Self Care Strategies
Tips on Basics of Peak Athlete’s Nutrition – You are what you Eat
Exercise is always a do-it-yourself venture. No other person or machine can do it for you. But the exercise used to build muscles need proper nutrition to expedite the results. The first step in building muscle is learning more about your body and how to assess its state of health with the help of proper nutrition.
Some Ways to Build Muscles the Right Way
Nutrition does play a role in bodybuilding. It can speed up your body’s capability of toning and building muscles. Exercise is not enough to build your body the way you want it to be.
Peak performance athletes need a lot of nutritious food to develop “muscle fibers” by means of proper rest, correct weight training program, and increased ingestion of calories. Thus, nutrition will dictate the correct amount of calories needed to build muscles.
Consequently, the extreme level of muscle development and healing obtained by “bodybuilders” for instance, needs a particular type of nutrition. As mentioned, the increased intake of calories should be in proportion to the amount of muscles to be developed. Hence, it is important to know the basics of body building nutrition to facilitate the proper development of the muscles in the body.
The correct combination of exercise, particularly cardiovascular exercise program, and proper nutrition will result in well-built, toned muscles. These things are important to maintain the proper level of food energy in the body.
In doing this, one must remember that the amount of fats, proteins, and carbohydrates will differ depending on the objectives of the peak performance athlete. To know more, here are some great tips that will help bodybuilders achieve their goals.
1. Build lean body mass
Building lean body mass includes establishing the right kind of muscle tissue.
Experts say that the amount of lean body mass that bodybuilders have takes nearly 80% of their “resting metabolic rate” (RMR). This refers to the amount of calories needed to preserve the inner physiological purpose at absolute relaxation.
However, one should keep in mind that lean body mass is greatly dependent on the age of the person and on his or her genetic structure. So, it does not necessary mean that what worked for the others will definitely work for you.
2. Eat high-protein foods
Protein is very important for peak performance athletes. They pay off the lost calories that you will burn during workouts and competitions. For example in the case of bodybuilding, experts say that the ideal amount of protein that every bodybuilder who weighs at least 200 pounds should take is at least 300 grams of protein. This will ensure the right development of the muscles.
3. Be wary of dietary supplements
Dietary supplements are also important in every bodybuilder’s nutritional requirements. However, it does not necessarily mean that you can expect good results with dietary supplements alone.
Moreover, it is important that you conduct your own research about the right supplement that will work best for you. Not all dietary supplements are created equal. Hence, it is best that you know their respective capabilities before trying them out.
4. Know your goal
In order to obtain the right amount of nutrition that you need for your body, it is necessary that you know your goals. Knowing what you want to accomplish will determine the right amount of proteins, carbohydrates, fats that you need to take in order to achieve your goals.
As they say, you are what you eat. Whatever kinds of foods you will ingest in your body will determine the kind of result that you want to have. Hence, it would be better if you take extra care in choosing the right kind of food you will take to create probable results.
Beginning a peak performance Diet
Food is the body’s source of energy. Various types of foods, such as fats, proteins, and carbohydrates, will have great impact on nurturing the body. These nutrients will definitely establish the kind of result you want to have on your body. As they say, you are what you eat. Hence, the kind of food that you eat will determine the result you want to achieve.
Work out and exertion relies on the substances manufactured by the body from compound carbs that are kept in the body. The supply of these substances will determine and will limit the period of athletic activity.
However, not all athlete’s diets are the same. Every diet will vary depending on the level of muscle development.
To know more about the beginning peak performance athletes diet, here are some facts and tips about the program:
1. High-calorie foods
The beginning diet of athletes should consist of foods that will give them high amount of calories.
These calories will maintain the quantity of food energy needed to support the development of muscles.
2. Eat complex carbohydrates
The diet should contain polysaccharides. These elements will discharge energy little by little better than the plain sugars. Polysaccharides are better than simple sugars because the latter will only store fat instead of muscle.
Polysaccharides are complex carbohydrates that are composed of ten or more simple sugar chains combined. Glycogen, fiber, and starches are polysaccharides.
However, it does not necessarily mean that polysaccharides are enough to build lean body mass. You should also ingest some amount of maltodextrine or glucose as forms of single saccharides or simple sugars. These things will refill the “glycogen” stock in the muscle.
All carbohydrates are hydrolyzed, or broken down, into monosaccharides before they be processed by the body. Any excess is converted to glycogen and stored in the liver. These things will initially establish the correct development of the muscles.
3. Eat high-protein foods
Proteins are chains of amino acids responsible for cell growth and maintenance and are found in virtually every part of the body. Protein in foods from animal sources like meat, fish, poultry, and dairy is called complete protein because it contains essential amino acids necessary for building and maintaining cells.
Plant-based foods such as grains, vegetables, beans, and fruits contain incomplete proteins, with only partial groups of these amino acids.
However, different incomplete plant-based proteins can be combined to form complete proteins in the diet. If you are a vegetarian and you would like to build body muscles, a dietitian with experience in vegetarian menu planning can advise you on appropriate protein consumption.
Foods that are high in proteins are fish, meat, dairy foods, and eggs. Try to eat some beans, nuts, lentils, and seeds. They are also good sources of protein.
4. Use dietary supplements
Not all dietary supplements are created equal. Things may still vary depending on their composition. Hence, it is important that you check on the labels of dietary supplements and identify whether these things will provide you the right amount of supplements that you need.
Given all that, peak performance athletes should remember that the early stage of their program should commence with a good start. From here, they will easily advance to the next level with their goals tightly intact.
All about Supplements
Supplements are very popular among peak performance athletes. There are many available supplements to help in your bodybuilding efforts – they span the gamut from performance enhancers, protein supplements and other newfangled ways to improve muscle development and definition.
But first of all, before delving into supplements, you must be fully aware of the importance of maintaining a healthy diet and getting adequate rest. Remember, these are supplements, which mean they add to the value of what is already there. And the thing that is already there is your existing diet and routine.
The biggest question most budding enthusiasts ask is that if one should take such supplements even if they are not bent on joining any competitions. The answer to this is yes. While a good diet – one that is typically composed of fruit juices and other healthy foods – will do much to help build a better body.
This is because even with all the healthy foods available, a perfect diet that gives you all the nutrients you need is not realistically possible. You will always miss out on vital nutrients to grow muscle and supply your energy needs. Therefore, meal replacement powders have become a great alternative to full meals that are inconvenient and messy to prepare.
This is further emphasized by the fact that today’s environment has become pretty hazardous to anyone’s health. Pollution to the air and water has increased up to twenty times. This has made oxidization – the harmful process that speeds aging – a more prevalent threat than ever before. You will need more anti-oxidant supplements to help combat this peril. Therefore the need of nutritional supplements is warranted.
Some of the More Popular Supplements
Vitamins are not only for kids. They are also essential to the health and well-being of adults. Since today’s diets are sorely lacking in vitamins that help regulate and stimulate essential body functions, a good multivitamin will go a long way towards helping one achieve optimum health. And without optimum health there can be no optimal body building.
If you do lack any of the essential vitamins and minerals in your system, you’re body will never be in the optimal condition to grow to its potential.
Anti oxidants are essential to reducing oxidation damage to your cells. This kind of damage may lead to premature aging and the breakdown of some body functions. Anti-oxidants typically compose of the vitamins A, C, and E, coupled with Folic Acid, and Selenium.
Unfortunately it is hard to get the complete amount needed of these nutrients from vegetables and fruits alone. It would be better if one was to incorporate a good multivitamin supplement to good vegetable and fruit diets.
The great thing about creatine is that is helps the delivery of energy in the muscles resulting in more energy for high-intensity workouts and faster recovery time from fatigue. This helps you maximize every workout you have.
This chemical occurs naturally in the body, and the consumption of red meat intake helps as well. However, it takes a lot of red meat to get a decent amount of creatine in the system. Supplements, on the other hand, give you the boost you need without having to take too much meat.
Creatine, however, follows a strict regiment for intake. Consult with experts for advice on this matter.
L-Glutamine is another very popular supplement. It works by increasing the supply of nitrogen into muscle cells, spurring growth and decreasing the chance of catabolism.
The more L-Glutamine you have in your body, the faster your muscles will grow. However, too much of a good thing is always unacceptable. As said earlier, seek the advice of experts before loading on L-Glutamine.
Even when we try to eat well, we're disadvantaged. The nutritional content of most food has been compromised over the years, not only by deficient soils and modern production, transportation, storage and processing methods, but also by the enormous amounts of chemical and artificial substances added to promote growth, storage life, taste and appearance.
It's for this reason that more and more medical authorities are advocating the use of vitamin and mineral supplements. However, finding them in the right combination can be both confusing and costly.
The nutrition products I am going to recommend you make use of knowledge gained from the botanical world's 6,000 year history. They incorporated health building nutritional herbs with the best modern technology to help our bodies cleanse and detoxify so that the cells - the tiniest living units - can be as fully nourished as possible.
This allows the cells to grow, repair and to perform their functions with the best possible efficiency so that we feel and look better and are more able to prevent and fight disease. Once the body begins to clear itself of toxins it can more efficiently absorb nutrition.
Further reading through our articles on health issues will give you a body of information that will help you decide what options you have to deal with the underlying causes of your problem through giving your body the nutrition products that will assist you body to heal from the inside out.
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