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National and International Events Forum |
| A chance to talk and rate events all around the country, From sprints to longer distances, Talk about the areas and the support and then rate them
-triathlon and Duathlon
-marathons, and ultra-marathons or runs of any distance
-adventure racing
-cycling events
-any snow non motorized events
Having done many different events maybe I can Help
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| Last Post: 2/11/2010 3:30:18 PM |
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Nutrition |
| With all the nutrition and supplement products on the market. We will look at what is the latest and greatest, who swears by them and why, and what your experience is. |
| Last Post: 2/11/2010 3:49:05 PM |
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U.S. Freedom Run Across America |
| This 3,350 mile run starts in San Diego March 1st and finish's in Washington DC on the 4th of July, This run benefits 3 charities, please check back for daily updates of this adventure, or go to www.USFreedomRun.com, remember it is all about freedom! |
| Last Post: 2/11/2010 4:06:48 PM |
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Nutriton For Life |
| In this blog we will be kicking off a series of nutritional topics starting with the basics of nutrition: water, carbohydrates, protein, fats, vitamins and minerals.
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| Last Post: 2/16/2010 10:02:13 PM |
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Carbohydrates and Energy |
| Nutrition for Life
Carbohydrates and Energy
Nutrient number 2 of 6
Craig W Kasprovich AAS Dietetic Technician
Early on athletes discover how hard training can become depending on the goals set for themselves. Adapting to the rigors of training can be enhanced due largely to the emphasis we place on nutrition not only for athletics but for the lifecycle.
To maintain power, vigor, and force athletes need a well balanced distribution of energizing nutrients, Carbohydrates, fats, Proteins. Highly significant are carbohydrates they energize and power the cells for battle. We will examine two types simple carbohydrates, fast energy sources, which are mainly sugar, honey, fruits, juices and skim milk. Complex carbohydrates or slower release energy sources, starchy vegetables like sweet potatoes, corn, grains, wheat breads, pasta, rice, beans, etc. They all have a place in our diets.
Understanding how our bodies use carbohydrates can be very beneficial to the athlete who wants to eliminate fatigue and generate energy.
Rules of engagement: Feed the Central Nervous System and Brain first, this complex regulatory messenger system needs it’s daily dose of glucose to function at its best. The Institute of Medicine recommends dedicating at least130 grams of carbohydrate daily for maintenance (Benardot, 2006, p. 13). When these needs are not met the central nervous system will become disrupted, causing muscle fatigue and compromised endurance.
Numerous other responsibilities are placed on carbohydrates, such as providing cells with needed energy, before, during and after exercise. Also immediately after intense training simple carbohydrates like fruit juices sport drinks, glucose shots, white bread etc, replenish glucose levels quickly to aid in recovery. Small amounts of protein can be put to good use at this time also, start with a 4 to 1 ratio of carbohydrates to protein mixture. For example, 30 grams carbohydrate and approximately 7½ grams protein, this drink has shown promise, however carbohydrates are key at this time so adjust to individual energy needs.
As the day of recovery progresses implement complex carbohydrates into the diet as your preferred source of slow release energy. This will stimulate insulin to be released at a more constant or controlled rate keeping overall blood sugar stable which will shuttle energy that needs to be replaced into the cells leading to quicker recovery times. In conclusion, carbohydrates are responsible for proper fat metabolism; cortisol control cortisol can cause a plateau effect (catabolic). Excess carbohydrate amounts are stored as glycogen in the liver (approximately 90 grams) and muscle tissue (approximately 350 grams) for future needs the remainder contributes to fat accumulation (triglycerides). Carbohydrate needs are 45-65% of total daily caloric intake. Needs will differ suggestions are, start with 0.8 light training -1.2 grams of carbohydrate per kilogram of body weight (body weight divided by 2.2 = kilograms) for extremely hard sessions immediately after training, (Carlson, 2009) follow up with remainder of allotted daily carbohydrates evenly distributed in meals if possible. Lastly, for every gram of carbohydrate ingested 3 grams of water accompany it leading to even better hydration levels (Wildman & Miller, 2004).
References:
Bernardot, D. (2006). Advanced Sports Nutrition (p. 13). Champaign, IL: Human Kinetics.
Carlson, A. (2009). Recovery Nutrition. Retrieved from
http://www.coreperformance.com/knowledge/nutrition/recovery-nutrition.html
Wildman, R. & Miller, B. (2004). Sports and Fitness Nutrition (p. 173). Belmont, CA: Thomson Wadsworth
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