Archive for May, 2010
Junk Foods: Food That Needs to be Thrown Away
Ever wonder why you are still sore in the morning? Do you know why your body still has little tweaks and you get headaches? The answer could be junk foods. Something that people are failing on is the ability to stop eating food that makes training difficult to maximize your full potential. Yes, junk foods are sometimes very tasty, but they are definitely not worth it if you want to be the best. The reason you feel lousy in the morning after a workout might be because of what you are putting in your body. Junk foods only have a negative effect people trying to train. They are not good for your heart, they increase cancer chances, and they also lower your immune system because they lack all the essential vitamins and minerals that most healthy and natural foods have. Many people forget that fruit is just ase tasty as candy, if not more so. There is no alternative to fresh and healthy foods.
Top 5 Junk Foods:
1. Fast Food chains: Possibly the worst of all, they do not give you the nutritional value that is needed for an athlete. For example the double quarter pounder with cheese is packed with 40 grams of fat, 19 of which is saturated, 160 grams of cholesterol and 1330 grams of sodium.
2. Candy: Candy is full of quick carbohydrate (sugar seen in candy) so avoid these as a way to fuel your body. These tasty sweets are full of sugar and almost no nutritional value whatsoever. Skittles has about 62 grams of sugar in one bag.
3. Chips: These are dangerous: very high in fat and sodium, be careful on which chips you decide to munch on. 1 bag of Doritos has 20g of fat and 250 calories.
4. Frozen foods: Frozen foods are a little different, but it is always better to have have the natural and fresh option. Hot pockets have too much sodium, calories, and fat to be a healthy choice.
5. Processed foods: You may think that Subway and Jimmy John’s is a healthy choice, but all the meat is processed. Processed foods are foods that are altered for convenience, they do not provide a fresh choice.
Pre Workout: 5 Foods To Help Maximize Your Lift
5. Bananas/Fruits. This quick fix of carbohydrates gives energy to the
body quickly because it is easily digested by our bodies. Banana epically are high in potassium which is what your body is begging for during and after workouts. With similar nutrients try apples, grapes, and peaches as a pre workout snack for energy. A standard banana contains roughly 105 calories, 27 grams carbohydrates and 1 gram of protein.
4. Oatmeal. Another great source of carbohydrates but also full of fiber and vitamin Bs which helps converts carbs into energy faster and more efficient for the body. A cup of oatmeal will provide about 150 calories, 5 grams of protein, 2 grams of fat, and 25 grams of carbs.
3. Yogurt. This is stored with a variety of things used for the body during a
work out. Staring with solid levels of protein and carbs, but what makes this great is the high levels of magnesium. Which kick start the metabolism of protein and carbs which the body wants to use during your workouts. 1 cup contains 32 grams of carbs, 12 grams of protein, and 3 grams of fat.
2. Almonds/other types of nuts. Packed with protein, carbs, calories and
fats this provides the energy needed for a hard lifting or cardio workout. Perfect for athletes that are training hard and often. 1 cup contains 40 grams of carbs, 26 grams of protein, 855 carioles, and 72 grams of fat. Also a good source of your daily fiber. I must take for athletes during the peak of training.
1. Pasta. This source of energy is stored therefore needs to be taken the night before or early on in the day for a workout. When you think of carb loading 
pasta should be the first thing that comes to your head it provides the complex carbs for long term energy. This is not a snack before a workout but something that is useful if taken the day before an intense work load tomorrow. A cup of pasta is 40 carbs, 190 calories, and 8 grams of protein.
Minerals
Minerals- Minerals are very unique inorganic substances that work synergistically with vitamins and nutrients in the body to metabolize cellular reactions. Athletes with low Mineral levels can run into problems surrounding endurance, bone density, and muscle function. That is why as an athlete it is crucial to have the correct levels of Minerals available for cellular functioning. Mineral nutrients, which the body cannot produce, must be supplied through proper diet. Minerals are divided into two different classes; macro-minerals and micro-minerals. Here we have outlined the optimum levels for athletes and non-athletes, in addition we also have information on deficiencies and what are good food sources to replenish a deficiency.
Macro-Minerals:
Calcium-Calcium is a critical mineral used by the body to strengthen the bones and teeth. It also plays a role in nerve signaling and blood cell formation. Athletes are advised to take Calcium to reduce the chances that they may have bone fracture. There has been no direct correlation to Calcium intake and performance; however athletes often are advised to take Calcium supplements to reduce the risk of injury. Specifically a bone fracture or break that may be career ending, hence athletes should ensure adequate Calcium intake to ensure proper bone density.
Calcium Guide
| Elemental Symbol | Ca |
| Average Dietary Intake Needed | 1,000 mg/day |
| Athletic Dietary Intake Needed | 1,400 mg/day |
| Functions | Aids in normal bone development and bone strength, nerve signaling, muscle contractions, and cellular enzyme activity . |
| Where to Find | Calcium fortified foods, dairy products, dark green vegetables |
| Signs of Deficiency | Poor muscle function, low bone density, osteoporosis |
Phosphorus- Phosphorus is largely involved compounds called ATP (adenosine triphosphate) which is the body’s main source of energy in muscular work. Phosphorus is also used by the body for the development of healthy teeth and bones. The majority of phosphorus in the body exists in a bound state with Calcium, known as creatine phosphate. Because of phosphorus use in muscular work, studies have shown that athletes given supplemental doses have improved endurance and strength. Serious athlete’s whose training is long and extensive should be sure their diet allows for adequate phosphorus intake.
Phosphorus Guide
| Elemental Symbol | P |
| Average Dietary Intake Needed | 700 mg/day |
| Athletic Dietary Intake Needed | 1,400 mg/day |
| Functions | Main component in ATP, used for cellular respiration, aids in bone and teeth development |
| Where to Find | Whole grain breads and cereals, foods with high protein content |
| Signs of Deficiency | Loss of muscular strength, low bone density osteoporosis |
Magnesium- Magnesium is a mineral that is needed in the body for over 250 cellular reactions in which food is converted into products used by the body. Magnesium in essential for the human metabolism and the proper functioning of the nervous system. However, magnesium is easily lost from the body through sweat loss and it is important for athletes training in humid and hot climates to take careful note of their magnesium intake. Magnesium supplements have been shown to increase physical performance and endurance.
Magnesium Guide
| Elemental Symbol | Mg |
| Average Dietary Intake Needed | 375 mg/day |
| Athletic Dietary Intake Needed | 650 mg/day |
| Functions | Used in muscle contraction, synthesis of enzymes and proteins, aids in lactose digestion, and nerve signaling. |
| Where to Find | Dairy products, whole great breads and cereals, dark green vegetables, fresh fruits |
| Signs of Deficiency | Loss of muscular strength and cramping |
Sodium- Sodium is most often used in the body to regulate water balance and pH levels of cells. Sodium is important to athletes because it helps drive the urge to drink therefore maintaining proper blood volume. Correct blood volume levels are key in athletic performance, they allow for the speedy removal of waste and delivery of nutrients to the cells. Due to the increased loss of fluids in athletes they are advised to consume more than the recommend amount of sodium, especially in humid or hot climates.
Sodium Guide
| Elemental Symbol | Na |
| Average Dietary Intake Needed | 1.5 g/day |
| Athletic Dietary Intake Needed | 5-7 g/day |
| Functions | Used in Fluid balance, pH balance, and muscle contraction. |
| Where to Find | Salty foods; pretzels, nuts, cheese, and chips. |
| Signs of Deficiency | Loss of muscular strength, cramping, vomiting, and nausea. |
Chloride- Chloride is used by the body to maintain proper fluid levels within cells. It plays a key role in ensuring the normal blood osmolarity that is needed to carry out proper cell functioning. Like sodium, chloride is easily lost through sweating, so athletes training in humid or hot climates must take careful note of their chloride consumption.
Chloride Guide
| Elemental Symbol | Cl |
| Average Dietary Intake Needed | 2.5 g/day |
| Athletic Dietary Intake Needed | 3-5 g/day |
| Functions | Used in Fluid balance, and pH balance |
| Where to Find | Salty foods; pretzels, nuts, cheese, and chips. |
| Signs of Deficiency | Cramping, vomiting, and nausea. |
Potassium-Potassium in an intracellular electrolyte involved in nervous system functioning and muscle contraction throughout the body. Potassium is easily lost through perspiration, and athletes who engage in sports with heavy fluid loss are advised to replenish their potassium levels as to prevent cramping and muscle failure.
Potassium Guide
| Elemental Symbol | K |
| Average Dietary Intake Needed | 2.2 g/day |
| Athletic Dietary Intake Needed | 3-5 g/day |
| Functions | Fluid balance and nerve signaling |
| Where to Find | Salty foods; pretzels, nuts, cheese, and chips. |
| Signs of Deficiency | Cramping and vomiting |
Micro Minerals:
Iron-Iron is the main component in the formation of red blood cells (hemoglobin) and muscle cells (myoglobin). Iron levels also show a connection between things such as immune system, learning ability, and attention span; individuals with low levels of iron have shown deficiencies in all of these processes. Iron deficiency is known as anemia and often occurs during periods of growth because of the rapid growth of new red blood cells. Athletes with anemia experience shortness of breath and decreased endurance because of the lack of effective red blood cells. While iron supplements do not improve performance deficiencies almost always do.
Iron Guide
| Elemental Symbol | Fe |
| Average Dietary Intake Needed | 10 mg/day |
| Athletic Dietary Intake Needed | 10 mg/day |
| Functions | Aids in immune system, metabolism, and protein synthesis. |
| Where to Find | Eggs, whole grain breads and cereals, various nuts, fish, and meat |
| Signs of Deficiency | Loss of endurance and ability to heal wounds |
Zinc- Zinc is used by the body for normal growth, wound healing, and proper immune system functioning. Zinc also plays a key role in the production of natural antioxidants and in the removal of carbon dioxide from red blood cells. Normal zinc levels have been correlated with proper ability to recover from workouts.
Zinc Guide
| Elemental Symbol | Zn |
| Average Dietary Intake Needed | 10 mg/day |
| Athletic Dietary Intake Needed | 13 mg/day |
| Functions | Aids in immune system, metabolism, and metabolism |
| Where to Find | Meat, eggs, fish, various nuts, and vegetables |
| Signs of Deficiency | Loss of ability to heal wounds and |
Selenium- Selenium is used by the body to destroy free radicals that cause oxidative stress. Studies involving selenium have shown improved recovery and healing times in athletes who have normal levels of selenium. However, high levels of selenium have been shown to be toxic so athletes should be cautious in monitoring their intake of selenium.
Selenium Guide
| Elemental Symbol | Se |
| Average Dietary Intake Needed | 55 mcg/day |
| Athletic Dietary Intake Needed | 55 mcg/day |
| Functions | Aids in repairmen of oxidative damage |
| Where to Find | Meat, eggs, fish, various nuts, and vegetables |
| Signs of Deficiency | Slowed recovery |
