SPORTS NUTRITION & SCIENCE Sports nutrition pertains to what you eat and drink as it affects your performance, whether in athletic competition or during an exercise regimen. It is important as an athlete to understand how nutrition, which not only includes the basic food groups that are ingested as part of the basic caloric fuel necessary to engage in a particular sport or activity, but also nutritional supplements that can be used in tandem in order to promote recovery, growth and development. A base understanding of the science of nutrition is important in order to create the right balance in order to maximize the benefits that come with an active, healthy lifestyle.

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THE SCIENCE OF SPORTS NUTRITION

A STUDY...One such study published by JISSN discusses the wealth of knowledge in the area concerning exercise and how proteins are utilized. This particular study underlines the important role played by science in determining the amount of nutrients necessary for an athlete to perform, the timing of those nutrients, by way of meal

timing, and the efficacy of different types of sugars as supplements to aid in fueling up an athlete, such as ribose, which is a naturally occurring sugar (or carbohydrate) found in every living organism that is important for cell energy recovery.

There is plenty of science underlying sports nutrition in order to assist athletes, professional and amateur, in maximizing their workout and reaching peak performance. The Journal of the International Society of Sports Nutrition (JISSN), a society of researchers, athletes and other enthusiasts that studies nutrition and exercise as it relates to health and disease, recovery and rehabilitation, athletic training and performance, provides information, insight and an academic perspective relative to diet and exercise. The information provided by JISSN looks at the complex issues linking diet and exercise and seeks to build consensus around the core competencies those engaged as sports nutritionists should have in order to better the athlete and athletic training. These competencies include the areas of the metabolism of nutrients related to exercise, the physiological effects of exercise, and psychology.

The amount of these foods that you should take in is based on the amount of physical activity you engage in and the amount of calories you burn, calories being the unit of energy found in the food and beverages you eat and drink.

It is typically recommended that adults, male and female, engage in at least 30 to 60 minutes of moderate physical activity (exercise) daily. Based on this amount of activity, a female and male athletes should consider from 9 to 18 servings of bread, 3 or more servings of vegetables, 3 to 8 servings of fruit, 3 to 4 servings of dairy (e.g. milk, eggs, cheese), 2 or 3 of up to 11 ounces of protein and 20-35 percent caloric serving of fats.

SOURCES OF NUTRIENTS AND MINERALS: To Enhance Exercise and Performance

There are five food group sources that provide you the athlete with the important nutrients and minerals needed to perform. These groups are: proteins, which include meats, beans, peas, eggs, nuts and seeds; carbohydrates, emanating from starches, sugars and

fiber (found in the grains group as defined by the U.S. Department of Agriculture); fats found in avocados, certain types of fatty fish and olive oil; vitamins such vitamin A containing beta carotene in support of metabolism that promote growth, vitamin C or ascorbic acid, an anti-oxidant that aids in recovery after rigorous exercise, and vitamin D that boosts testosterone levels and increases strength; and minerals like calcium found in milk that promotes bone growth. You should also keep in mind that in addition to these nutrients and minerals occurring in the foods found in the USDA’s five major food groups, water is also as important a part of your workout or competitive activities.

THE BENEFITS OF WORKOUT SUPPLEMENTSMany athletes and those engaged in regular physical exercise may have a preference for using nutritional supplements to gain an extra boost in energy or to recover from muscle stress, strain or injuries sustained. Taking the time to ensure that your muscles primed, recovered and ready to perform is key if you want to stay on top of your game.

Between your hectic training routine and non-stop lifestyle, keeping your body properly fueled with the right amount of sports nutrition vitamins and minerals isn’t always possible. Many athletes turn to protein supplements as a quick go-to that can help them maintain a balanced diet.Choosing the right protein supplement for your lifestyle will depend largely on your specific needs and fitness goals. Here’s a rundown of some of the more common protein supplements and the benefits of each.

PROTEIN SUPPLEMENTS

WHEY PROTEIN ISOLATE EGG PROTEIN

As one of the quickest absorbing proteins available, whey protein isolate supplements are ideal for anyone looking to boost their muscle performance and recovery times. Using a whey protein isolate provides your body with the highest quality, purest protein around. Whey Protein Isolates are lactose and soy free, helping users lower their fat and calorie intake.

WHOLE MILK PROTEIN

Like egg protein, milk proteins are slowly and steadily absorbed into the bloodstream for a long lasting effect.

MICELLAR CASEIN PROTEIN

Micellar Casein Protein is yet another slow releasing type of protein that also works to promote muscle protein synthesis and stimulate the muscles for improved athletic performance.

Second only to whey protein, egg protein releases slowly throughout the day making it the perfect solution if you’re looking for a long lasting effect with your protein supplement.

Like whey protein, egg protein is low in carbs and fat.

Many athletes neglect their body’s need for a BCAA supplement on top of all the other protein they are putting into their body.

However, using the right amino acids can have a significant effect on muscle growth throughout the body.

If muscle growth is your priority, BCAAs are a must.

METABOLISM

The metabolic process of BCAAs is much different than the process of other amino acids. Unlike other amino acids which are metabolized by the liver, BCAAs are metabolized by muscle. This allows them to be oxidized by muscle cells to produce more energy and ATP to improve performance.

PERFORMANCE

BCAAs are a proven performance enhancer, being used as energy on their own as well as enhancing fat oxidation within glycogen depleted subjects. No matter if you’re a body builder looking for that extra oomph or an endurance athlete hoping to go the extra mile, BCAA supplements can help you keep up with your higher energy demands.

FAT LOSS

If you’re already following good sports nutrition practices and staying on track with a meal plan that targets fat cells, taking a BCAA supplement may help you maximize results. BCAA supplements can help you stay energized while you lower your carb intake and prevent the loss of muscle tissue in the body.

BRANCHED CHAIN AMINO ACID SUPPLEMENTS

If you’re looking for a way to improve strength, endurance and combat fatigue while you exercise, a creatine supplement may just be the ultimate solution.

Give yourself the extra burst of strength you need to put yourself ahead of the competition and try one of these creatine supplements today.

A proven winner in the creatine supplement market, creatine monohydrate has been shown again and again to maximize athletic performance.

Creatine nitrate is an extremely water soluble form of creatine that is typically easier on the stomach.

Due to its combination with malic acid, some argue that creatine malate is slightly more effective in enhancing performance although it has never been tested.

Attached to citric acid, this form of creatine has been shown to be more soluble and easier on the palate for users.

CREATINESUPPLEMENTS

CREATINE MONOHYDRATE CREATINE NITRATE

CREATINE CITRATE CREATINE MALATE

Keeping going requires a balance between regular nutrition found in those foods found in the five food groups classified by the USDA and nutritional supplements that are designed to keep you going and active. As an example, glucosamine and chondroitin used as a dietary supplement as part of your workout regimen aids in providing relief for joint discomfort.

When used in a responsible manner, workout supplements provide added benefits for the active person and can help you derive all of the benefits associated with engaging in regular physical activity.

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