Sports Nutrition Energy Needs

The body needs regular energy in order to perform at the highest levels physically and mentally. Eating a balanced diet is the first step to unlocking your best performance but additional energy, timed right for exercise, is required to fuel your workout and recovery. Proper sports nutrition will help you feel your best before and after exercise while aiding in a quick, strong recovery. Do you account for your sports nutrition needs?

Use this chart to determine your sports nutrition energy needs.

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Age and Societal Norms Affect Physical Fitness

Healthy Aging, BikeHave you ever stopped to consider how age and societal norms affect you and your physical fitness? If you haven’t considered the normal rules of engagement it’s often easiest to conform. Society has its expectations on how we act, dress, think and behave in certain ways at certain stages of life. Through increased understanding of age and societal norms you will earn the power to comfortably choose your own path. Dare to be different!

Most of us pass through essentially the same patterns of experience as we get older, but this does not make such patterns desirable or inevitable. The table below summarizes various changes in recreational activity, and patterns of experience, by age. Reading through the age groups you have personally experienced so far, ask yourself; have you experienced any of these patterns? Continue reading Age and Societal Norms Affect Physical Fitness

Stop Worrying About Your Weight, Focus on Fitness

woman_scalesThin isn’t always in! One study found that thin people who didn’t exercise were actually at higher risk for health problems than those who were heavier but worked out regularly. Staying fit not only improves physical health, it also boosts self-image and reduces depression and anxiety. Rather than comparing yourself to supermodels and bodybuilders, concentrate on developing an active lifestyle.

Another reason to stop worrying about your weight can be seen in the images below; pictures are worth 1,000 words. These images show a decrease in percent body while weight remained the same.  Continue reading Stop Worrying About Your Weight, Focus on Fitness

Eating Early May Maximize Weight Loss

healthy-breakfastA new published in the International Journal of Obesity builds on previous studies that suggest it’s best not to eat too many calories late in the day.

The Spanish study finds that dieters who ate their main meal before 3 p.m. lost significantly more weight than those who ate later in the day. This held true even though the early eaters were eating roughly the same number of calories during the five-month weight-loss study as their night-owl counterparts.

On average, the early eaters in the Spanish study lost 22 pounds, compared with the late eaters who lost 17 pounds. Both the early eaters and late eaters had similar levels of physical activity and got similar amounts of sleep, so researchers ruled out these factors as possible explanations for the differences in weight loss.

In the study, the people who ate late and didn’t lose as much weight also tended to skip breakfast or eat just a little in the morning.

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Adjust your Pace for Indoor Running

Treadmill Pace Conversions Table

Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different paces and inclines and running outdoors on a level surface. Continue reading Adjust your Pace for Indoor Running

100 Years of Vitamins

This year marks an important anniversary for the world of food and nutrition. A century ago, a Polish-American scientist named Casimir Funk coined the term “vitamin” in his landmark paper “The Etiology of the Deficiency of Disease,” which sought to ascribe nutritional deficiencies as the cause of diseases we rarely hear of today. We are indebted to him for more than his choice of terminology. His research greatly contributed to our knowledge of how foods – and their nutrients – can reduce risk of serious health conditions. To date there are 13 known vitamins – A, B1, B2, B6, B12, C, D, E, K, niacin, folic acid, biotin and pantothenic acid – each having multiple functions throughout the body.

This year, we tip our hats to Funk for being a pioneer to scientists and researchers who have continued to explore the role of vitamins in human health.  Within 100 years, key breakthroughs and advances in technology and our knowledge of food science have led to the near eradication of many deficiency disorders through fortification of the food supply:

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Healthy Low Calorie Meal and Snack Ideas

A list so long, you are bound to find some healthy options you’ll really enjoy! Use the following meals and snacks to help build your meal plan. Each meal contains about 300 calories. Each snack is 100-200 calories.

Wendys Chili, a healthy snackSnack ideas

  • 1⁄2 cup low fat cottage cheese, 1⁄2 cup fruit cocktail in juice. 140 Calories
  • 1 small piece of fruit, 1 mozzarella cheese stick. 140 Calories
  • 1 hard boiled egg, 1 piece of fruit. 145 Calories
  • 1 tablespoon all natural peanut butter, 1⁄2 toasted English muffin. 155 Calories
  • 8 ounces fat free plain yogurt, 1 piece of fruit. 200 Calories
  • 1 cup cucumbers, 2 tablespoons low fat cream cheese, 1 large rectangular graham cracker, 1 tablespoon peanut butter. 200 Calories
  • 1⁄2 Protein Bar. 200 Calories
  • 1⁄2 cup Edamame. 130 Calories Continue reading Healthy Low Calorie Meal and Snack Ideas

Nutrition Cycling for Better Weight Loss and Results

I’m regularly asked – What is the best diet for weight loss, getting ripped, or muscle tone? As a new trainer years ago, I spent months in the bookstore reading the details of a collection of diets books. I found most diets to be very limiting and otherwise confusing. All this research helped me realize that nutrition cycling can help eliminate the confusion created by most diets, making the experience of eating much more pleasurable and sustainable. Nutrition cycling can be tailored to fit your specific training goal and best of all – it works!

Diet and training goals should match in order to get your best result. Without a proper diet, you can count on throwing some of your well spent training time away. When you want to add muscle you eat and train one way and when you want to burn fat and get ripped, you again shift how you eat and train. Nutrition cycling uses 3 types of meals that produce specific results. See the video below to learn about these meal types and how to use NUTRITION CYCLING to burn fat fast, build lean muscle, get energized and detoxify your body.

Fire, Fuel, Free, Meal plan for nutrition cycling and getting ripped

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Food Additives to Limit or Avoid

According to the Center For Science in the Public Interest, Shopping was easy when most food came from farms. Now, factory-made foods have made chemical additives a significant part of our diet. In general, it’s best to avoid the following ingredients.

  • Sodium nitrite
  • Saccharin, Aspartame, Acesulfame-K
  • Caffeine
  • Olestra
  • Food Dyes

And don’t forget to cut back on sugar and salt, which cause more harm than all the other additives combined. Foods additives have been categorized by a safety rating scale:

Safety Ratings Key from the Center for Science in the Public Interest

 Be watchful of the following additives

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Treating the IT Band; The other runner’s knee

They call it the “other” runner’s knee injury. Iliotibial band syndrome was the topic of a special session at the annual meeting of the American College of Sports Medicine earlier this month, and for good reason: While it’s less familiar than the cartilage problems that cause the classic “runner’s knee,” it remains the second most common running injury , accounting for about 25 per cent of overuse injuries, and also afflicts many cyclists.

The results presented at the meeting suggest a new approach to dealing with iliotibial band pain. While traditional rehab has focused on lengthening and loosening the stubborn band, early results from a study by the University of Calgary’s Running Injury Clinic show that strengthening the hip muscles may be more effective – not only for rehab, but for preventing the injury in the first place.

Strengthen your hip muscles, try these exercises: Continue reading Treating the IT Band; The other runner’s knee