Magnesium Vs Bananas

One of the most widely used supplements by athletes is creatine. Creatine phosphate is an important energy source during brief, high-intensity activities and is important in rapid recovery (Creatine: MedlinePlus Supplements and Maughan, Depiesse, & Geyer, 2007). “There is substantial evidence to show that creatine supplementation can increase the amount of creatine and creatine phosphate in the muscles and can improve performance in strength and power events” (Maughan, Depiesse, & Geyer, 2007).

A double-blind study was performed, in order to determine whether health young men performing prolonged resistance-typed exercise training would have increased muscle mass and strength when protein supplements were consumed before sleeping. Forty-one health young men participated in a supervised progressive resistance-typed exercise training, which were performed three times a week for a total of twelve weeks. In addition, the participants were required to consume a bottle consisting of either a protein or noncaloric placebo drink prior to sleeping on a daily basis. To prevent any bias in the results, the bottled beverages were masked for taste, smell and color and distributed randomly to each participant. The impact of the study was assessed based on the before and after measurements of body composition, muscle fiber type composition, muscle

Another, deficiency for 3-day diet record is dietary fiber, the recommended fiber intake for the athlete is 38 g a day, but he consumed 36 g which is slightly below average, however, the recommended diet met the dietary need by including more fruits and vegetables to the athlete’s diet. Though, an athlete’s should follow the dietary guidelines for fiber intake by consuming a wide variety of fruits, vegetables and whole grains. According to the joint position statement, the pre-exercise meal should supple adequate fluid to retain hydration, low in fat and fiber to assist gastric emptying and reduce gastrointestinal upset, but reasonably high in carbohydrates to boost continuance of blood glucose, also normal intake of protein, and made up of common foods and well acceptable by the athlete2. In addition, to nutrient deficiency for 3-day diet record is the mineral potassium, the average target is 4700mg and the athlete’s eaten is 4046mg. The recommended diet met the potassium nutrient requirements by adding more foods that are high in potassium such as banana in his diet. The reason, potassium is essential for this athlete is because, it helps to maintain a steady balance of fluid all through the body , nerve transmission and transfer of electricity from cell to cell3, which is crucial to a steady heart rhythm and also appropriate for muscle functioning. Since,

It is known that the diet of an athlete can have an effect on his/her overall performance(Bronci; 2011).Athletes, who have healthy and balanced diets, can perform better due to having adequate nutrient stores built up in their

Potassium is beneficial for regulating blood pressure, muscle control and nerve functions. During exercise and physical activity, the body burns off potassium in the muscles and some is also lost through sweat. Gatorade contains 37 mL of potassium in each 8-oz. bottle which helps to replenish potassium stores and prevent muscle cramping during exercise. The Colorado State University recommends that athletes involved in strenuous and repeated exercise consume additional amounts of potassium.

Skipping meals can cause quick fatigue when exercising and lack of muscle development. You have a lack of nutrients if you don’t eat properly and that can lead to muscle tears and other injuries. It is not good to eat sweets and other sugary products, due to a lack of nutritional value. Drinking soda is also something that should be avoided if possible due to have no real benefits for the body. Foods and drinks that an athlete should stay away from include foods without protein, alcohol, granola, microwaved popcorn, white bread, sugary cereal, rice cakes, and canned soup. It is best for athletes to stay away from these types of food because they can cause a lack of good performance, due to being low in nutrition and protein. Foods that can help athletes stay healthy are quinoa, berries, salmon beans/legumes, pasta, bananas, cruciferous vegetables, nuts/nut butter, and chocolate milk. Most people believe that intaking a lot of protein is good after a workout but drinking chocolate milks with a little protein helps you in recovering your lost carbohydrates. After workouts it is best to drink water mixed with some nutrients to help rehydrate your

There are plenty of beverages on the market designed to replenish your electrolytes after you’ve been sweating through your exercise. Your body needs electrolyte minerals to receive and transmit nerve impulses. These allow for your muscles to move and function properly. You lose electrolytes as you sweat, which means exercise, poor diet, and a hot day can leave you with aching, burning muscles. There is one common cause for an electrolyte imbalance: a potassium deficiency. Potassium is vital for proper cell function, as well as for tissues, organs, and muscles. Bananas are an excellent source of potassium, but so are other fruits, vegetables, legumes, meats, and

As a physician and a healthcare provider I have not only a lawful but also an ethical obligation to provide adequate medical and preventive care to my patients. If there are any available resources outside of usual scope of curative and preventative medicine it is my duty to provide and suggest any and all ideas. The proposed hypothesis of this paper is dietary supplements such as creatine improve athletic performance, strength and endurance when incorporated with a strict regimen of proper diet and exercise. This hypothesis was tested by the meticulous analysis and comparison of several related recently published (no earlier than 10 years)journal articles all providing concrete data and evidence in support and opposition of the

Without exercise, the glycogen levels of muscles remain high. Then, as the athlete trains, these levels are used as fuel and become depleted. The resulting very low glycogen levels within an athlete are the primary source of physical exhaustion (Peterson, 1996). In order to prevent this muscle fatigue, athletes and their nutritionist have resorted to relying on fueling up on more carbohydrates prior to an event (Kersick al, 2008). Some side effects to this carbohydrate rich diet include upset stomach, diarrhea, and constipation

Carbohydrate ingestion has been shown to improve exercise performance by maintaining blood glucose concentration, increasing carbohydrate utilisation (energy obtained from carbohydrate breakdown) and sparing carbohydrates storage within the body. The latest research investigating the effects of carbohydrate mouth rinse (no ingestion needed) has opened new doors to the science of the use of carbohydrates within sports performance. However, various studies have shown different results making it make it more difficult to understand the true effects of a carbohydrate mouth rinse for performance. This essay will review and contrast an article that investigates the effect of carbohydrate mouth rinse on multiple sprint performance (Dorling & Earnest, 2013), compared to its effect on a 1 hour cycle time trial performance (Carter et al., 2004). Both articles and their supporting research will be analyzed separately and finally weighed up to reach an accurate evaluation.

The aim of the experiment was to examine the effects of carbohydrate supplements on the body and to determine if it helps increase the endurance performance. The main finding from the experiment was that carbohydrates do play an important role in helping endurance performance. The metabolic measurements from the experiment clearly demonstrate that carbohydrate supplements has a positive effect on the body which the data gather supports as well as the research studies on the effects of CHO loading. Karelis, Smith, Passe, and Peronnet (2010) performed a review article on the effect of CHO ingestion and why it had a beneficial effect on prolonged exercise. The article proposed several reasons is that CHO reduce central fatigue, better maintenance

In this experimental study, nine healthy men were instructed to consume 0, 1, or 2 servings of banana after a moderate to extreme exercise for 60 minutes. This is to determine whether consumption of banana after an exercise change the potassium and glucose. Participants were also instructed

Nutrition is a very important part of everyday life having the proper nutrition helps all individuals from active adults to highly competitive athletes. This article touched on four main themes nutrition for athlete preparation, Performance Nutrition, nutrition for special populations, and Roles and responsibilities of sports dietitians. To preform sports at a high level an athlete needs the proper nutrition to enable the best performance possible. Consuming the right amount of various energy fulling substances can greatly enhance an athletes energy output during a game. In addition, an athlete’s energy requirements can change depending on what training block is there are many external and internal factors that can dictate energy needs such

Creatine is a natural substance that occurs in the body, it is also a supplement that has been tested by numerus athletes over the years to see whether it has a positive effect on performance. However, there is anecdotal evidence that suggests creatine supplementation may be the cause of negative side effects such as dehydration, the increase of muscle cramping and an increase in blood pressure. One way the supplementation of creatine can improve performance is by aiding the resynthesise ATP (Adenosine Triphosphate) stores within the body in order to produce energy at a quicker rate therefore the most common athletes to take creatine are high intensity power athletes who are repeated actions multiple times. Such as those doing long distance events such as cycling, swimming and running, it may also be used as a way of recovery for sprinters. A study carried out by Kreider R.B et al. (1998) concluded that there were increases in the performance of isotonic lifting and sprinting during agility after taking creatine supplements. Although creatine has been believed to help recovery, research undertaken by Stroud et al. (1994), would suggest that there was no difference in the recovery periods. This review of literature will examine as to whether creatine should be recommended to athletes based on current research.

The primary goal of sports nutrition is to achieve energy balance by ensuring an adequate caloric intake in the correct proportion of macronutrients (American Dietetic Association, 2000). These recommendations coupled with the need for quality training and adequate rests are the cornerstones for optimal athletic performance (Earnest, 2002). Achieving energy balance is crucial for the athlete’s ability to consistently train at the intense levels needed for athletic success. Nutritional recommendations for athletes are contingent on many factors, including gender, age, body type, and individual genetic variables. The environmental conditions such as heat, humidity, and altitude also factor into the dietary recommendations given to athletes (Rosenbloom, 2000).