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A Hydrated Athlete is a Safe Athlete

June 27, 2011 By Leave a Comment
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One of the most important things you can do for your body while playing sports is stay hydrated. You see from watching in direc tv and movies how important this is. Hydration is very important in maintaining your body’s temperature. By not hydrating properly while participating in your sport, you could cause serious harms to your health. Athletes in the south are especially susceptible to dehydration while playing sports in the heat. During your game, you need to take steps to make sure you are staying properly hydrated.

The first step is to educate yourself on the harmful effects dehydration can cause your body. If your body becomes seriously hydrated on the field, you are at risk for heat exhaustion, heat stroke, and even death. Heat exhaustion occurs when your body’s core temperature reaches between 100.4 and 104 degrees. Symptoms include muscle cramps, fatigue, thirst, nausea, vomiting, and headaches. If you’re not treated properly, serious health issues can occur, including death. Heat stroke is a medical emergency that occurs when your body temperature reaches 104 degrees or higher. At this point, your health, and even your life, is at a critical risk. If heat stroke occurs, you should be immediately transported to the emergency room, and treated aggressively. Symptoms of heat exhaustion include hot, dry, flushed skin; confusion; unconsciousness; fast heart rate; and hyperventilation.

To avoid these serious conditions, you need to take steps to keep yourself hydrated during athletic events. Make sure you drink plenty of fluids during your event, even if you don’t feel thirsty. You should drink a lot of water before and after your event, too. Other liquids that will help prevent dehydration and replenish your electrolytes include Gatorade and other sports drinks, oranges, and orange juice, as well as bananas and carrots. Whatever drink you prefer, make sure you drink plenty of it.

If your school or gym doesn’t provide water or other liquids to replenish yourself during your game, make sure to bring plenty of your own.

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The Athlete’s Diet

December 25, 2010 By Leave a Comment
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It’s very important for athletes to eat a proper diet, and get the right nutrition in order to stay healthy and perform well. A healthy diet for an athlete includes a mix of carbohydrates, fats, proteins, vitamins, and minerals.

Carbohydrates provide 40 to 50 percent of athletes- energy requirements. Complex carbohydrates are found in foods like pasta, potatoes, cereals, and grain products. Simple carbohydrates are found in fruits, milk, honey, and sugar. Athletes who have an upcoming event where they’ll need to do a heavy workout for more than 90 minutes should eat a high carbohydrate diet for two to three days before the event.

Fats also provide fuel for the body. About half of the total energy expenditure from exercising comes from free fatty acid metabolism. Athletes with an event that lasts longer than an hour may mostly use the fats stored in their body for energy. Fat can contribute around 75 percent of the needed energy during a long aerobic workout in an endurance-trained athlete. Athletes’ total fat intake should be divided into thirds among saturated, polyunsaturated, and monounsaturated fats. Some good sources of the fats athletes’ bodies need include avocados, olive oil, nuts, salmon, and peanut oil.

Proteins provide energy after the body uses up the carbohydrates and fats. Depending on the type and frequency of the workout an athlete gets, the need for protein may increase. Around 10 to 12 percent of athletes-total daily calories should be enough to provide them with the amount they need. We also have online courses which help us in choosing the correct diet for us. A varied diet will supply the sufficient amount needed, and includes chicken, fish, turkey, beef, beans, cheese, and milk.

The increased amount of calories an athlete takes in when training will supply the needed vitamins and minerals. A proper amount of proteins, carbohydrates, potassium-rich foods, fruit, vegetables, whole grain breads, cereals, and dairy products will give provide the proper amount needed.

Water is also a very important part of athletes- diets for proper rehydration.

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Avoid Stupid Ligament Tear Injuries – Stretch Properly Before Your Exercise

December 13, 2010 By Leave a Comment

Do you know how to stretch properly? How many times have you seen an inconvenient ligament tear or hamstring injury hampering the performance of your team? Nine times out of ten, the root lies in the improper stretching habits of the team members.

What is the purpose of stretching? Why don’t you take a rubber band and stretch it to its maximum elasticity in a single jerk? Chances are high that three out of five rubber bands will snap immediately. Only two will withstand the immense load. On the other hand, if you stretch in a graded manner, you will find that all the rubber bands get stretched to their maximum elasticity.

This is exactly how the human body works. The level of physical exertion placed on the body should proceed in a graded manner. Of course, you cannot request your opponents to run slowly to ensure your body warms up, can you? That is the reason why one should carry out stretching exercise before the match.

Another significant advantage of stretching exercises is that it ensures proper flow of blood to various parts of the body. Improper blood flow can lead to cramps. It can also affect performance as rate of deterioration of muscles is higher when supply of oxygen is not proper.

Just as you take your vehicle from the first gear to the fourth in a graded manner to ensure adequate supply of fuel, you should stretch repeatedly to make sure that your body is well prepared for the immense burst that you need to put to win the match.

Stretching is essential for not just preparing the body to work hard but also to help the body relax properly. That is the reason why you see teams stretching themselves even after the match as ended. This helps avoid wear and tear for the future.

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Asthma and Sports: Taking Extra Precautions

December 11, 2010 By Leave a Comment
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There is a misconception that asthmatics cannot play sports. Asthma can make exercising more difficult, but many professional athletes manage their asthma on a daily basis in order to workout. Before starting a program, you should check with your doctor to make sure you take all necessary precautions.

First, it is vital that you take all of your medications. If you have frequent flare-ups, you are likely on a long-term controller medication. These are taken on a daily basis to help prevent bronchial tube inflammation. Whether your asthma is controlled or not, it is a good idea to always carry a fast acting inhaler, especially if you are an athlete. These are designed to reduce airway constriction. You may even consider taking your inhaler 15 minutes prior to working out to prevent breathing difficulties.

Weather also plays a role in sports and asthma. Warm, humid days are easier on your joints as well as your lungs. Although you may sweat more, the benefits may outweigh any discomforts. If it is cold and extremely dry outdoors, consider practicing indoors. Cold air causes airway inflammation and constriction, which can lead to an asthma attack. If you must exercise outdoors on a winter day, make sure that you perform extra stretches and warm-up properly.

Warm-ups are an important way to prepare your muscles, including the heart, for exercise. It also helps the blood flow to the lungs. Skipping warm-ups will increase the chances of breathing difficulties if you are asthmatic. If you experience chest tightness, wheezing, excessive coughing, or shortness of breath during your workout, stop immediately.

Also keep in mind that certain sports aggravate asthma more than other types of activities. Examples include basketball, football, and hockey. This does not necessarily mean that you cannot play these sports, but you must take extra precautions if you decide to play.

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Water vs. Sports Drinks for Hydration

December 9, 2010 By Leave a Comment
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During and after exercise, you sweat in response to an increase in body temperature. Sweat helps naturally cool you down. However, as you sweat, you lose fluids. Therefore it is pertinent that you keep hydrated throughout your workout in order to prevent dehydration and heat stroke. Although sports drinks are advertised as a quick fix, the best form of hydration may be found in water.

Water keeps the body hydrated as you sweat. If you exercise outdoors in the heat, you will want to drink even more water to prevent your body from overheating. When you do not have enough fluids, you are at risk of heat exhaustion. This can cause fainting and even coma. Water also helps prevent muscle cramps associated with dehydration.

Sports drinks work the same way as water does in terms of re-hydrating the body. The drinks are marketed to athletes as a way to restore electrolytes and make you perform better in your sport. Keep in mind that these drinks also contain sugar and calories. Although you need calories to help keep your energy up, sports drinks might not be an appropriate beverage for refueling during a workout.

However, if you are playing a sport in which you lose a great deal of calories in a short amount of time, you might consider drinking sports drinks during your workout. The same goes if you are working out for an extended period of time. Athletes that compete in marathons benefit from sports drinks to help replenish potassium and sodium.

Your choice of beverage depends on your calorie and mineral needs during a workout. A routine practice generally requires water. Keep in mind that the main goal is to stay hydrated during your workout. At bare minimum, you should drink a glass of water before, during, and after each workout.

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Why Increasing Protein May Not Help Your Game

December 8, 2010 By Leave a Comment

Protein is an essential building block for muscles, organs, and skin. Protein is naturally available in your bloodstream as well. Your blood helps carry amino acids in protein from your diet to muscles and major organs. Eating lean protein is a way to stay healthy. However, some athletes increase the amount of protein they eat on a daily basis in order to gain more muscle and perform better at their sport.

Generally, an athlete requires somewhere between 50 and 70 g of protein per day. The more and longer you train, the more protein you might need. This is especially true if you do a lot of weight-bearing exercises. The more you use your muscles the more that protein is broken down within them. Therefore, it is important that you eat the necessary amounts of protein to prevent catabolism.

Consuming a vast amount of protein will not do any good. It will not necessarily harm you, unless you trade in carbohydrates for protein. Unlike protein, carbohydrates are necessary to help energize you throughout the day, and are imperative if you are extremely active to prevent fatigue. Extra protein does not directly build muscle; it only helps you build muscle naturally through exercise.

Some complete sources of protein include lean meats, low-fat dairy products, and eggs. Be careful not to eat too many eggs, as they are high in cholesterol. Limit to one a day. If you have heart problems, you may want to avoid eggs or eat them occasionally. Also avoid fatty sources of protein such as high-fat beef and pork. Vegetables and grains also have some protein, but you need to eat several servings.

There are also protein supplements available that are advertised to help athletes build muscle and function better during workouts. Protein bars and shakes are not beneficial unless you do not gain enough protein from your regular diet.

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Carbohydrates: Essential Sources of Energy for Any Athlete

December 7, 2010 By Leave a Comment

Carbohydrates give your body energy, but also get looked over by some athletes who want to maintain their weight. Carbs turn into sugar, which your body uses for energy. Eating too many carbs equates to excess sugar in the body. The excess sugar then turns into fat. Some types of cabs are more beneficial than others. Complex carbohydrates are essential to your overall health and should not be eliminated from your diet. Athletes are especially in need of carbohydrates to help carry them through their workouts.

There are two types of carbohydrates: simple and complex. Both provide energy once your body breaks them into sugar. Complex carbs take longer to break down, thereby providing you energy for an extended period. Whole grain pasta, cereals, and rice are examples of complex carbohydrates. Energy from simple carbs, such as fruits, is used up quicker. However, simple carbohydrates are a good energy source if you need an extra boost during a short amount of time. If you are fatigued during a workout, try an energy drink.

Protein should not be relied on as your primary source of energy. Protein helps build and maintain muscle tissue. If you do not eat enough carbs, your body will use up the protein in your muscle stores. Therefore, you are at risk of both protein and carbohydrate deficiencies.

Focus on the minimum amount of carbohydrates you need a day and increase the amount if you need more energy. Generally, an athlete needs half of his daily calories derived from a mix of carbohydrate sources like pasta, fruits, and starches. For example, if you eat 2,200 calories a day, 1,100 should be from carbs.

Eating a snack of a carbohydrate helps your body recover after an intense workout. Try eating a sandwich or crackers with cheese to restore carbohydrate and protein levels. This will help prevent fatigue and muscle aches post-workout.

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Ways to Refuel After the Game

December 6, 2010 By Leave a Comment

Working out is good for your body, but it can also take a toll on it. Exercising causes a loss of energy as well as minerals such as potassium and sodium. Therefore, it is essential that you refuel after your workout. This way, you can increase the energy you expel and not be at risk of fainting from a hard workout. Refueling also helps your muscles recover after working so hard. There are a number of ways to refuel, including special beverages and foods.

Some athletes opt for special drinks with electrolytes during and after workouts. These drinks purportedly keep you from becoming dehydrated. They also come with added minerals, like sodium and sugar. Sugar is a type of carbohydrate that is absorbed through the body quickly and provides energy. Be cautious not to drink too many sports drinks, as you can get a sugar rush or consume too many calories post-workout.

Protein bars and shakes are also used by some athletes as a means to regain energy. However, it is a misconception that protein sources alone provide energy. Although proteins are essential for muscular conditioning, amino acids themselves do not convert into energy. If you do have protein, ensure that you eat a carbohydrate with it. An example is peanut butter with apple slices.

A well-balanced snack is the best way you can refuel after a training session. Although some believe protein is more important after a workout, carbohydrates should take prevalence as your primary source of energy before and after exercising. When you workout, you lose glycogen. Do not be concerned about eating after a workout, because the food you consume will help restore glycogen stores. Only over-indulgence leads to excess calories stored as fat. Try crackers with low-fat cheese, yogurt, a lean meat sandwich or pasta with veggies.

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