NUTRITION AND ATHLETIC PERFORMANCE

Stumped by conflicting advice on how to eat for success?  You’re not alone!  Search the internet for information on sports nutrition and you’ll find sites proclaiming that athletes must avoid gluten, carbohydrates and fat and others asserting that the surest path to athletic success is supplementation with protein powders and a variety of nutrients in a bottle.  To help guide the athlete through this maze of information, sports nutrition scientists and clinicians combed through the research and synthesized it in a Position Stand.  Nutrition and Athletic Performance is jointly issued by 3 professional organizations: Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine.  This thorough report cites 157 articles published in peer reviewed journals.  Here is a summary of the paper’s key points:

  • Adequate energy (calories) must be consumed to maximize training benefits and maintain health.
  • Optimal body composition varies with gender, age, heredity, and sport. All methods of assessing body composition have limitations and should not be considered precise measurements.
  • Carbohydrates are an important fuel source for brain and muscle. Recommended intakes are between 3 and 10 grams for every kilogram of body weight. For example, a 75 kg athlete (165 pounds) needs between 225 and 750 grams of carbohydrate each day.
  • Protein intake should range from 1.2-2.0 grams for every kilogram of body weight (90-150 grams for the 165 pound athlete) and should be consumed in moderate portions throughout the day. These recommendations can easily be met from food alone.
  • Fat should provide 20%-35% of all calories. Claims that a high fat low carbohydrate diet benefits performance are not supported by research.
  • Individualized fluid plans should be developed to allow for proper hydration.
  • Vitamin and mineral supplements are generally unnecessary unless an athlete is restricting calories or has been diagnosed with a specific deficiency.

And you will be equally astonished to know that a childhood brain injury generic levitra brand is responsible for making the muscles of your penis relax, allowing blood to freely come in. Many online service provider offer fast Kamagra delivery in generic for levitra UK. There are on line viagra several medicines available in the market with this name. MagnaRX levitra generika treats erectile dysfunction with the same natural ingredients as VigRX and allows more blood flow to the genitals, while others immediately boost production and balance of hormones concerning sexual health.
The Position Stand emphasizes that each athlete is an individual and should undergo an assessment to determine their own optimal nutrition plan.

Posted in Sports Nutrition