Is mineral depletion affecting your athletic performance?

The answer is most likely yes!

If you’re hitting the gym on a regular basis certain nutrients are vital for your muscles to work efficiently, and moderate to vigorous exercise increases the loss of some minerals, mostly through sweat.

Aerobic exercise and training lead to numerous changes and/or adaptations in the normal physiological functioning of the body. People who train intensively may be at special risk due to repeated increased losses.

There are macro and trace minerals that are lost in sweat.

We hear of super athletes that appear to be in excellent health keeling over from a heart attack at 40 or coming down with some horrible disease.

Mineral deficiency may well be the answer to the ever present question, “Why?”.

The most commonly known minerals needed by athletes are the macro-minerals like calcium, magnesium, potassium, sodium, and manganese.

These minerals are vital to optimal health and to people engaged in athletic activities in particular.

CALCIUM is the most abundant mineral in the human body which is responsible for normal heart rhythm, healthy nerve transmission, and strong muscle contractions.

During exercise, calcium dependent enzymes produce energy from fatty and amino acid conversion. Fatty acids are such an important fuel during endurance exercise because they provide up to 65% of your energy needs when exercise goes beyond two hours in length.

Having adequate calcium available to efficiently convert them into energy is crucial. When calcium runs low, the body extracts it from the bones, but this process can’t keep up with your exercise depletion rate.

Calcium deficiency during endurance events may produce high blood pressure, muscle cramps, and weakness.

MAGNESIUM should accompany calcium and due to the fact that magnesium deficiency is prevalent should be taken 4:1 in favor of magnesium.

Many enzymatic reactions necessary for fuel conversion to muscular energy occur in the presence of adequate magnesium. Magnesium deficiency contributes to muscle cramps, tremors, sleep disturbances, and in some cases, convulsive disorders.

POTASSIUM is the positively charged ion within all muscle cells. It is necessary for maintaining the optimal concentration and balance of sodium. Symptoms of potassium deficiency are nausea, vomiting, muscle weakness, muscle spasms, cramping, and rapid heart rate.

Up to 200 mg are lost in sweat alone (not counting internal muscle and cell use). Potassium and sodium should be replaced at the same time because taking just potassium the optimal sodium balance is altered.

SODIUM is the chief positively charged ion outside the cell. During exercise a minimum of three hours is necessary to deplete this mineral. Symptoms of sodium deficiency are abnormal heartbeat, muscle twitching, and hypoventilation.

MANGANESE is necessary in trace amounts for optimal muscle cell enzyme reactions for conversion of fatty acids and protein into energy. Although manganese is not technically an electrolyte, its importance cannot be overstated.

Research also shows that manganese deficiency plays a key role in blood sugar fluctuation, free radical build-up from intense exercise, and nerve function disorders.

The trace minerals lost through exercise are as important as the macro-minerals. Strenuous exercise can change levels of trace minerals in your body, in particular, zinc, copper, chromium and iron. You lose these minerals through urine on a daily basis and when working out the loss of these minerals is increased exponentially.

Zinc, copper, and Chromium are directly involved in maintaining and regulating many physiological processes, especially those involved in normal carbohydrate, fat and protein metabolism and the ultimate formation of usable energy.

ZINC is REQUIRED for a number of reactions involving cell growth and tissue repair. It helps to keep your immune system healthy and is important for wound healing and fertility. Loading up on carbs while limiting protein and fat causes deficient levels of zinc in up to 90 percent of athletes.

This can zap your energy and endurance. After a hard workout session, you may see much higher proportions of zinc lost through sweat from the body than other minerals, necessitating the need for replacement.

COPPER is involved in iron metabolism and formation of red blood cells and collagen. Low levels can lead to anemia, loss of bone density and changes in nerve function.

CHROMIUM is vital for protein synthesis, carbohydrate metabolism and helps to boost insulin sensitivity and regulate glucose levels. Chromium is directly involved in carbohydrate, fat, and protein metabolism.

The body’s chromium content may be reduced by infection, acute exercise, pregnancy and lactation, and stressful states (such as physical trauma). Increased chromium losses and can lead to deficiency.

IRON helps red blood cells carry oxygen to muscles. An hour of working out depletes up to 5.7 percent of your level of this mineral. Losing too much of your stores can result in iron-deficiency anemia, which causes fatigue and zaps your endurance during lengthy sessions.

The bottom line? Listen to your body and do your homework! It is a well-known fact that today’s food supply lacks nutrients which makes it necessary to supplement our diet, especially for athletes!

Article Source : http://watchfit.com/exercise/is-mineral-depletion-affecting-your-athletic-performance/?utm_source=rss&utm_medium=rss&utm_campaign=is-mineral-depletion-affecting-your-athletic-performance
Photo Source : www.watchfit.com

 

Is mineral depletion affecting YOUR athletic performance?

How Caffeine Boosts Athletic Performance

At least 74 good scientific studies have addressed caffeine’s effects on athletic performance, in both short-term high-intensity and endurance efforts. The overwhelming majority of them demonstrate a significant boost to performance with the use of caffeine.

There are three primary ways that caffeine has been found to enhance athletic performance:   1) by prompting the body to burn more fat and fewer carbohydrates, 2) by reducing fatigue and enhancing mental focus, and 3) by increasing the strength of muscular contractions.

More Fuel for the Final Push
When we eat carbohydrates, our body breaks them down into glucose molecules. Glucose is a usable source of cellular fuel for the muscles and organs of our body.

Any glucose that our body doesn’t use immediately following a meal is converted by enzymes secreted by the liver to glycogen – which is essentially a long chain of glucose molecules (a polysaccharide) – and stored. When our body needs energy, it converts stored glycogen back into glucose so that our muscles have the fuel they need to work. This is why athletes ‘carb load’ before a competition.

Here’s were caffeine comes into the game. Caffeine enables our bodies to burn more fats and fewer carbohydrates during the initial phase of a period of exertion. As a result, it conserves glycogen for the final phases of a workout, athletic competition, or physical performance. In fact, in the first 15 minutes of exercise, caffeine can reduce glycogen utilization by up to 50%. And so by taking caffeine before an athletic performance, a significant amount of glycogen remains available for the push to the finish line. 

No Bonking and Increased Alertness
Caffeine also blocks adenosine receptors in the brain. When activated, these receptors signal a sense of tiredness, so blocking them with caffeine tends to make us less tired. Caffeine also directly stimulates the central nervous system (dopamine, norepinephrine, and adrenalin neural pathways) thereby increasing alertness. Both of these psychological effects of caffeine give an athlete an advantage.

Increased Muscle Strength
Finally, caffeine in an appropriate amount (about 400 mgs) has been found to increase the strength of muscular contractions. The mechanism of action of this affect appears to be caffeine’s effect on the membrane permeability of the muscle cell to calcium, sodium, and potassium. Stronger muscular contraction can give athletes the edge they need to win.

For a recent comprehensive review of studies of caffeine and performance, we recommend “Caffeine for Sports Performance”, Burke, Desbrow, and Spriet.
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GOD’S SPEED is endorsed by some of the world’s top athletes. 

Olympian, Dan Hackett, Goalie, Water Polo, says “GOD’S SPEED PURE Caffeine helps me stay alert and focused during my training sessions.”

“Note to Self: never again drive half way round Victoria BC searching for coffee before a dawn race. Keep GOD’S SPEED in the emergency kit!” Olympic and World Champion Masters Rower, Stephen Kiesling.

Article Source:  http://godsspeedenergy.com/blog/how-caffeine-boosts-athletic-performance/
Photo Source: www.shutterstock.com
  

Is Caffeine assisting with YOUR athletic performance?

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Vegan Athletes: Performance and the Protein Myth

When you tell someone that you’re vegan, you’ll most likely be asked, “Where do you get your protein?” You’ll hear it a lot, actually. In their defence, most people really just don’t know because they are conditioned to think that meat = protein, and that plants do not. First things first, protein is not a food, it’s a nutrient. Meaning, there’s not only one definable food source of protein, like meat, just as dairy-based milk isn’t the only source of calcium. Those attitudes about our sources of nutrition are a clear reflection of the very basic, and biased, education we’ve been taught about nutrition and our food.

 

 

Understanding Protein

Protein is made up of 20 amino acids that form by linking together. We can naturally produce 11 amino acids from chemicals already in our body, and these are called non-essential amino acids. The remaining 9 amino acids must be consumed in the foods we eat, and are called essential amino acids.

General guidelines suggest we consume 0.8 grams of protein for every kilogram we weigh (approximately 0.36 grams of protein per pound).

Athletes, however, will usually require more protein to match the needs of your muscles due to activity, and to aid in recovery. As an athlete, you will probably need more protein than someone who isn’t active because your lifestyle requires more from your muscles through training and recovery. Aim to consume approximately 1.3 – 1.8 grams of protein per kilogram you weigh.

High vegan protein foods are:

• Tofu*
• Edamame*
• Tempeh*
• Quinoa*
• Seitan
• Lentils
• Black Beans
• Kidney Beans
• Chickpeas
• Brown Rice
• Oatmeal
• Whole Grains
• Buckwheat*
• Amaranth*
• Almonds
• Cashews
• Green Peas
• Amaranth*
• Almonds
• Cashews
• Green Peas
• Leafy Greens
• Chia Seeds*
• Hemp Seeds*
• Flax Seeds
• Bean Sprouts
• Nutritional Yeast
• Spirulina*
• Unsweetened Organic Soy Milk*

* food options that have all 9 essential amino acids

That is a great list of healthy proteins, and has excellent choices for vegan athletes! Some don’t contain all 9 essential amino acids, and that’s OK. Just eat a variety of these foods each day (and weekly) and your body will readily absorb and utilize all the essential amino acids they contain.

Some great combinations of foods that provide all 9 amino acids are:

• beans and brown rice
• peanut butter on whole grain bread
• oatmeal with sliced almonds
• pasta and green peas
• lentils and nuts or seeds
• chickpea “tuna” sandwiches on whole grain bread

 

Building (and Maintaining) Muscle

It’s important to realize that if you want to build muscle mass, you may need to eat more! The vegan diet will supply you with all the nutrients and protein your muscles need to grow, but since plant based whole foods are typically lower in calories, you may need to eat more to get enough caloric intake to build mass. Some new vegans say they are always hungry or lack energy, but that usually is directly due to them simply not eating enough. Our bodies thrive on plant based whole foods, so eat up!

Fuel your body on a regular schedule, approximately every 3-4 hours. This will allow your body to know that food is coming on a consistent basis, and it will therefore be less likely to store your food as fat. If you don’t eat regularly or skip meals a lot, your body will go into survival mode, and store the calories it gets.

Eat 2-3 hours before activity. This will allow you to eat a well balanced, energy boosting meal, while giving your body the time needed to digest enough and be ready for activity without feeling sluggish, full, or having stomach cramping.

Vegan athlete pioneer, bodybuilder, and the macronutrient breakdown for an active person might be:

70% of calories from carbohydrates
20% coming from protein
10% coming from fats

While the macronutrient breakdown for a bodybuilder, or someone focused specifically on building muscle, might be:

50% of calories from carbohydrates
30% coming from protein
20% coming from fats

Every person is different though, so trial and error is an expected part of the process for all athletes, not just vegans.

Performance

What to Eat Before Activity

Keep your pre-workout meals simple and unprocessed. Your body will thrive best on plant based whole foods. Stay away from packaged, processed items, white breads and pastas, refined sugars, and salty or fried foods. Make sure to choose foods that your body (and performance) will thrive on, such as raw vegetables and fruits (cucumbers, mushrooms, spinach, bananas, dates, watermelon, grapes, and oranges), quinoa, beans, lentils, organic tofu or tempeh, and hydrated chia seeds.

Some of my common go-to foods (in different combinations) before training are beans, chickpeas, lentils, raw mushrooms, raw cucumbers, raw spinach, organic tofu or tempeh, brown rice, quinoa, steamed veggies, hummus, and a small amount of avocado.

Staying hydrated is also important for performance, recovery, and overall health, so make drinking water a priority.

The Role of Proper Recovery

The 30-60 minutes after activity is a critical window of time when you’re body is seeking the proper nutrients to begin the muscle repair process. Refuel with foods that are a 4:1 ratio, which is 4 grams of carbohydrates for every 1 gram of protein. Foods that are easy and quick to digest are key during this short window of time, and include tofu, smoothies, protein shakes, beans, lentils, and fruits.

Replenish lost electrolytes with alkaline foods to counter the acidic environment your body experiences after activity. Some great alkaline foods are leafy greens, kale, spinach, broccoli, peas, beets, lemons, watermelon, banana, pear, sweet potato, quinoa, tofu, chlorella, flax seed oil, and brown rice or wild rice.

Ensure You’re Getting Essential Minerals and Vitamins

When it comes down to it, when you feel your best you can truly get the best results for your efforts. Prioritizing your overall health is key because you’ll have the energy and focus needed to do what it takes reach your athletic goals and build your strong body. Below are just a few nutrients to be aware of.

Iron

Vegan or not, iron is important for all athletes because intense activity strips the body of small amounts of iron. Without proper iron in your diet, you can experience low energy and a general lethargic feeling.

There are two types of iron: heme (animal-based) and non-heme (plant-based). Non-heme iron may be absorbed at a lower rate, so just eat iron-rich foods along with foods that contain Vitamin C, and this will boost your ability to absorb iron. Coffee and tea can inhibit your ability to absorb iron, so try to avoid consuming these within an hour (before or after) of eating.

The approximate RDI intake of iron for active vegans is 18-33mg for women, and 11-14mg for men.

Some great sources of iron are dark leafy greens, quinoa, tofu, tempeh, lentils, beans, pumpkin seeds, oatmeal, grains, molasses, tomato sauce, broccoli, and fortified cereals.

Calcium

When we have an intense training session, we lose calcium through our sweat. Calcium is not only required for strong bones, but also needed for muscle contraction. Without it, we can experience muscle cramping.

The general recommended daily intake of calcium is 1000mg – 1300mg.

Some great sources of calcium are spinach, broccoli, bok choy, kale, almonds, edamame, flax seeds, tofu, fortified non-dairy milks, and kidney beans

Potassium

Another mineral that’s lost when we sweat, potassium is responsible for automatic muscle contractions and regulating overall body water. It’s also classified as an electrolyte, and is something that needs to be replenished after activity.

The general guideline suggests approximately 4.7gram each day.

Some great sources of potassium are bananas, oranges, dried apricots, potatoes, kale, and avocados.

Zinc

Zinc plays a role in muscle growth and repair, energy production, and keeping the immune system strong. Athletes should ensure they are getting zinc in their diet because it helps repair the micro tears in muscles after strenuous activity.

According to Jack Norris, RD, the recommended intake of Zinc is 11mg for men and 8mg for women.

Some great sources of Zinc are tofu, beans, chickpeas, lentils, beets, peanuts, and oatmeal.

B12

Getting enough vitamin B12 is a concern for vegans and non-vegans alike, especially for those 50 years and older. If you’re deficient, you can experience tiredness, weakness, easy bruising, nervous system damage, or anemia.

The general daily recommended intake of B12 for adults is 2.4 micrograms.

There are excellent sources of B12 for vegans, like fortified cereals, fortified non-dairy milks, Nutritional Yeast and of course, supplements are a great reliable, convenient option.

RELATED: Do Vegans Need to Take a B12 Supplement?

 

DID YOU KNOW? B12 IS FOUND IN MICROORGANISMS, PRIMARILY BACTERIA, IN WATER OR SOIL. THE ONLY REASON ANIMALS ARE A “SOURCE OF B12” IS BECAUSE THEY ARE EATING FORTIFIED FOOD AND/OR SOIL CONTAINING THESE MICROORGANISMS. SO, EATING MEAT IS NOT THE ONLY “NATURAL” WAY TO OBTAIN B12, AS SOME PEOPLE WILL CLAIM. THOSE WHO EAT MEAT ARE SUPPLEMENTING THEIR B12 TOO; THEY JUST CHOOSE TO DO SO VIA THE ANIMAL THAT HAS INGESTED IT FIRST.

Healthy Fats

I advocate for eating a high carbohydrate, low fat, and moderate protein diet. It’s essential that we eat some fats, and the healthiest sources are avocado, nuts, flax seeds, and almond/peanut butter.

The Plant Powered Difference

I consider myself an example of how being vegan improves performance. Over my 20+ years as a competitive athlete, from gymnastics to travel hockey to martial arts, I can compare and gauge the difference between my pre-vegan and vegan performances. I have more energy now than I did 10 years ago, my injuries heal faster, and as a female training with younger guys at my dojo, I not only keep up, but many times I can keep going and exceed their energy levels. It’s a great bonus to choosing a compassionate lifestyle!

Article source: http://www.yourdailyvegan.com/2015/03/17/vegan-athletes-performance-and-protein/
Photo Source: www.yourdailyvegan.com


"Any vegan athletes out there"

4 Side Effects Of Energy Drinks On Teenagers

Does your all-rounder adolescent love to gulp down a can of energy drink to wake up and study all night after an exhausting soccer match? Do you feel happy that your teen is making a ‘healthy’ choice instead of consuming colas? Well, if you have been nodding your head in agreement reading this post may be of help.

Energy drinks are the latest beverage fad in the market today. But are you aware of the adverse effects these drinks can have on your child? No, right! The article here will discuss all the positive and effects of energy drinks on the teenage body.

What Are Energy Drinks?

 

Energy drinks are beverages that contain vitamins, herbal supplements, sweeteners, caffeine, and taurine. These drinks are very popular with teens. According to the popular ads, energy drinks enhance athletic performance, improve energy and promote clear thinking. Hence, both parents and youngsters prefer it over cola.

Energy drinks appeal to teenagers because of their temporary boosting benefits, which help increase alertness, mental and physical energy. A study reveals that almost 30% of teenagers consume energy drinks. It also indicates that eighth-graders consume more energy drinks that their seniors at high school.

A study in the Journal of Addiction Medicine reports that excessive consumption of energy drinks by adolescents can lead to poor mental health. It also suggests that teenagers who smoke marijuana and drink alcohol are more likely to binge on energy drinks than their peers. Mixing energy drinks with alcohol increases its potential threat to the physical and mental well-being of adolescents and young adults.

The Side Effects Of Energy Drinks On Teenagers:

Energy drinks can adversely affect your teen’s health in the following ways:

1. Side-Effects Of Caffeine Consumption:

FDA does not regulate the amount of caffeine in the energy drinks. According to reports, energy drinks contain around 75 to 200 milligrams of caffeine per serving. It is more than double of the 34 milligrams of caffeine in Coke. Some energy drinks also contain additives like Guarana, which contain four times the amount of caffeine than coffee beans. Excess consumption of caffeine can lead to negative health effects such as nausea, sleep impairment, cardiovascular issues, and nervousness. Increase in caffeine consumption can also lead to headache, frequent urination, jitters and difficulty in concentration.

2. Medical Complications:

The unregulated ingredients in energy drinks can interact with certain medications. It can cause serious health problems for kids suffering from seizures, cardiac abnormalities, mood and behavioral disorders.

3. Tooth Decay And Weight Gain:

The large amounts of sugar present in energy drinks can cause dental decay. It can also lead to weight gain and obesity.

4. Bone Mineral Density Loss:

Excess consumption of energy drinks can cause loss of bone mineral density. Many studies suggest that the caffeine present in energy drinks may interfere with calcium absorption in the body, leading to weak bones.

Benefits:

Moderate consumption of energy drinks can lead to the following health benefits:

1. A possible benefit of energy drink is that it helps fight sleep. Many young adolescents may resort to it stay awake and study for exams.
2. Energy drinks also enhance stamina and physical performance. The carb and caffeine in energy drinks provide an energy boost to your child after a tough session of football.
3. Energy drinks replenish the body with the lost electrolytes.
4. The taurine in energy drinks supports brain development. It also regulates water and mineral levels in the body.
5. Energy drinks are replete with B vitamins, which help boost memory. It also aids the production of energy in the body.

You should ask your teenagers to consume the energy drinks in moderation. Limiting your child’s access to energy drinks will not help. Education is always a better tool than regulation or legislation. You need to increase the awareness of the effects of energy drinks on teens.

Hope now you are aware of side effects of energy drinks on teenagers mentioned here. If your child loves energy drinks, tell us how you helped him overcome his addiction. Please share your experience, tips and advice here.
 

Article Source: http://www.momjunction.com/articles/side-effects-of-energy-drinks-on-teenagers_00326764/

Photo Source: www.robertharding.com
 

 

 

Ask An Olympian: Can Food Really Improve Your Athletic Performance?

Like with everything else, when you reach a plateau you must go into reset mode and it’s really not that complicated – just hard to maintain until you’re able to live it and breathe it. Simply put, if you want to become faster and stronger, pay attention to the foods that you eat. Achieving and maintaining the proper levels of the right nutrients is the key to peak performance. So what are some of the main nutrients necessary to build and maintain a strong body?

Luke Walton, USA Olympic Rower suggests “HYDRATION is key to proper nutrition. There are too many positive effects of water to list here. Flushing toxins is one big one! Hydrating muscles, cells, etc. Water also aids proper digestion and absorption”.

Walton also suggest healthy fats. The kind found in avocado, coconut oil, flax seed oils, nuts, etc. “Too many people try to avoid fat completely and that is a terrible thing to do, especially for endurance athletes”.

Calcium is probably the most important nutrient for an athlete and calcium intake should be monitored by those who train seriously and consistently. Calcium is essential in the growth, maintenance, and repair of bone tissue, maintenance of blood calcium levels, regulation of muscle contraction, nerve conduction, and normal blood clotting. So it’s no shocker that low levels of calcium can increase the risk of low bone mineral density and stress fractures. And recent research shows that male endurance athletes of all ages experience testosterone deficits that can also cause osteoporosis. Say what?! Ok so let’s make sure we stock up on those dairy foods like milk, yogurt, and cheese, as well as dried beans and leafy green vegetables. Dairy intolerant? Then make sure you find the right supplements.

Iron is an essential nutrient and part of hemoglobin, which is a protein in the blood that transports oxygen to all the cells in your body. The brain has a big demand for oxygen. Shocker! That being said, without proper levels of iron in your system, you will find it hard to concentrate and will start feeling tired and irritable. Inadequate iron levels can decrease the delivery of oxygen to tissues and therefore reduce the capacity of muscles to use oxygen for the production of energy. Athletes have higher iron needs which puts them at a higher risk to experience iron deficiency (did you know that iron is lost in sweat?). So to improve your iron levels, be sure to increase your intake of iron-rich foods like red meat, rice, wheat, oats, nuts, dark leafy greens, dried fruit, beans, iron-fortified cereals, breads and pasta.

Here is a great article on Blood Iron Levels and Athletic Performance article by the Inside Tracker you might find helpful.

Proper levels of Protein will help maintain a good metabolism rate, good recovery times and will decrease susceptibility to infections. Interesting fact: endurance athletes need more protein than strength athletes because endurance athletes use protein primarily for maintaining aerobic metabolism, while the strength athletes use it to increase tissue-repair needs. In short, protein helps replenish depleted energy stores and prepares your body for its next workout, and in case of a protein deficit the body will take its needed dose from lean tissue. Not good! So make sure you get your daily protein requirements. Animal protein sources include meat, poultry, seafood, eggs, and dairy products but if you’re a vegetarian get them from plant-based sources such as beans, peas, nuts, and soy products. I mean, who doesn’t like peanut butter?

Photo: Anna Mos, amosportfolio.com

Article Source: http://lordwallington.com/ask-an-olympian-can-food-really-improve-your-athletic-performance/

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