Sports Nutrition And Exercise Training: Dec 27, 2008

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Vegetarian Sports Nutrition - Can You Achieve A High Level Of Fitness Using a Vegetarian Food Base?

Vegetarian athletes have special needs to be able to perform at a higher level of energy than those who don?t exert themselves athletically each and every day. Vegetarian sports nutrition and calorie intake are very important to consistently help your body to perform at it?s best.

Most nutritional challenges of vegetarian sports nutrition can be met by planning ahead and having a variety of foods available at home. Variety in your vegetables, fruits, nuts and seeds will assure the correct vitamins, minerals and essential amino acids in the diet.

Vegetarian sports nutrition must meet the energy needs of the athlete. Energy sources can simply be your favorite fruits, root vegetables, whole grains and green leafy vegetables.

Proteins, needed for repair of tissues, building and repairing muscles, red blood cell production and just running your body, can be received from fruits, green leaves, nuts and root vegetables. Some excellent sources of protein include avocados, dates, bananas, and almonds.

Protein requirements are not different for vegetarian athletes than for athletes who don?t eat vegetarian sports nutrition. Athletes should take 1.2 to 2 grams of protein per kilograms of body weight.

Our bodies also require minerals to repair and replace muscles and hormones. There are several factors that are important to the absorption of minerals and vitamins. How the foods are combined, use of microwaves and incorporating the occasional fast all impact how minerals and vitamins are absorbed into the body.

Individual sources of plant protein do not supply all nine essential amino acids that meats and animal proteins do. However, eating a variety of vegetables during the day will supply all nine amino acids; what one vegetable is missing another will supply.

Calcium is also essential to nutrition. Vegetarian sports nutrition should plan for sources from plants or add supplements since athletes who are low may have increased risk of bone and stress fractures.

Athletes also are at risk for iron deficiency, especially females. Iron loss is increased during heavy training. Vegetarian sports nutrition should incorporate spinach, a good supply of iron, into the diet. Vitamin C also improves iron absorption. The main symptoms of iron deficiency are weakness and rapid fatigue during exercise.

Low zinc levels can also be a problem for vegetarian athletes in heavy training. Zinc sources are pumpkin seeds, pecans, split peas, Brazil nuts, rye, whole wheat, oats, peanuts, walnuts and almonds.

Vegetarian sports nutrition should include appropriate amounts of energy, carbohydrates, protein, vitamins and minerals is critical for optimal performance. Athletes who practice a vegetarian lifestyle must do a little planning to ensure the correct balance of nutrition in their diets.

Vanessa Youngstrom, a nurse practitioner, enjoys writing and educating on health and wellness topics. You?ll find more articles at http://www.YourHealthHere.com

Sports Nutrition Protein Bars

Long hours of running, swimming and bicycling will definitely deplete your glycogen stores in your liver. So, a carbohydrate rich meal will be your best choice of pre-race meal. It can quickly restore your reserves of glycogen in your liver and put the fulcrum back to normal. You can bring with you carbohydrates bar which you can munch while running, and drain it down with water or sports drink.

According to health experts, best sports nutrition tip to get the carbohydrate you need is to eat food that you know won't make your stomach upset. Stress can induce diarrhea. Add up food that your digestive system hates and you will see yourself sitting on the throne while your competitors have started running after hearing the gun fire.

When to eat your pre-race meal? The sports nutrition experts recommend one to four hours before the assembly time and then nibble 50 grams of carbohydrate every hour before the game starts.

Instant oatmeal, bananas, low fat milk and energy bars are good sources of carbohydrates. Always follow a meal with water or sports drink. Never drink soda or caffeinated beverages because they will work of you as diuretics. According to the best sports nutrition magazines in the country, caffeine drains the body of fluid.
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