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Everyone wants to be in great shape physically. People will try anything if they think that it will make them lose weight faster. In your search for a magical system of weight loss and bodybuilding, you may find yourself wanting to eat less. Many end up eating less because they think that it will make them lose weight or keep them from gaining it. Although this is true, it is not what you should do if you want to be healthy.
Eating less than is sufficient for your body results in a sharp decrease in performance. If you can’t perform to the best of your ability you will not be in the best shape of your life. You will simply be skinny and feel horrible.
Instead of eating less food, you need to consider that maybe it is what you are eating that is the problem. If you are eating foods that are unhealthy, you can’t expect phenomenal results. The key is to eat more healthy foods, and cut back on foods that are harmful to your body.
You should focus on eating nutrient dense foods if you want to shape a healthy body. Nutrient dense foods are really the key to whatever your fitness goals are. Why is it that foods that are packed with nutrients work so well for your body? Let’s take a look.
Since nutrient-dense foods are filled with the essential nutrients that your body needs, they carry a lot more energy. That energy is passed on to you. When you have more energy you can achieve near peak performance. The better you can perform, the better your results will be. You will be able to receive phenomenal results when eating nutrient-dense foods because you will be at or near your peak performance.
There are two simple equations.
When it all comes down to it, there are two equations for weight loss and weight (or muscle) gain. They are very simple and anyone can understand how they work.
1. To lose weight you need to use more calories throughout the day then you take in. For example, if I eat 2,000 calories in a day and I burn 2,400 calories that same day, I can expect to lose weight if I consistently burn more calories than I eat.
Now when thinking about this, remember that your body is always burning calories. You even use calories while you sleep, so be sure not to only count your workouts for the calories burned.
2. To gain weight you need to do the opposite of what is required to lose it. If you want to gain weight, you need to eat more calories than you use up in a day. For instance, if I ate 3,000 calories and burned 2,600 calories, I could expect to gain weight.
This same formula applies to gaining muscle. The only differences between gaining fat or muscle is what you eat, and how you use your calories. If you want to gain muscle you should be eating proteins and whole grains. Working out is also essential to gaining muscle. If you want to gain fat, I am sure you can figure out how to do that.
The success of every athlete, whether they play amateur or professional sports, depends on how well they can endure the rigors of athletic competition. Many things go into the making of a top performing athlete and this includes mental, physical and nutritional preparation. Sports nutrition is a vital part of any training regimen because it supplies the actual fuel that the body needs to stay at peak performance levels.
Just like a car runs out of gas after a certain amount of miles, an athlete’s body can run out of fuel too soon due to dehydration and carbohydrate depletion. Most athletes want to win or reach a personal milestone, and so they push their bodies to the max to reach their goal. When they do this, their bodies burn up an extreme amount of calories. Because the body constantly needs fuel in order to perform its normal functions, it quickly runs out of precious fuel when the engine is revved up by sports competition. And, this is why a lot of attention is placed on making sure an athlete’s nutritional needs are met before, during and after a competitive activity.
If you’ve ever watched a marathon for the duration, you’ve probably looked on in admiration as the leaders of the pack have the stamina to keep running at a steady pace for many miles. These runners are helped in their endurance by having refueling stations along the way where they can drink water to prevent dehydration. Yet, there are some who start to struggle at the halfway point and slowly fall further back in the pack. In spite of their mental determination to finish strong, they are betrayed by their body’s lack of fuel. Just like an empty car gas tank gives out before reaching the next town, a runner may collapse before reaching the finish line.
Every fiber of an athlete needs fuel in order to function properly. Fuel usually comes in the form of healthy foods that are packed with carbohydrates and protein, an energy drink with powder protein added and other liquids like water or milk. Athletes are known for putting a lot of strain on their muscles. These muscles can easily cramp and strain without proper nutrition. A vigorous metabolism is also needed to keep the body going at peak levels for long periods of time.
This is why sports nutrition has become essential to the well being of every athlete. Each sport tends to have its own form of athletic nutritional requirements and recommendations. Bodybuilders, Football players, Skiers, Rock Climbers, Triathlon athletes all have particular dietary regimens that they follow in order to perform at the top level of their sport. The goal is to balance nutrition, health & sports supplements.
These days, most sports fitness programs are pretty comprehensive and involve educating the athlete in all aspects of meal planning, nutritional needs and goals, and how to incorporate supplements like powder protein into their daily routines. They are also instructed on how important it is for them to eat a certain amount of carbohydrate foods like chicken, beef, and fish, along with a healthy serving of vegetables, and low-calorie snacks. They are even told how much to eat and when to eat certain foods. The smart athlete will follow these recommendations and then reap the benefits of having an improved performance.
Studies have shown that athletes require more food, liquids, and nutrients than the average person. And just like there are certain foods that they should eat a lot of, there are also foods that they are told to stay away from – mainly high fat, low nutritional value junk food. While an athlete is in the heat of a rigorous training regimen, eating the wrong types of foods can seriously dampen their performance and impede the functioning of their metabolism.
But, of course, they are human too, so there needs to be some way that an athlete can indulge in a little snack while not compromising themselves nutritionally. This is where things like a protein shake, bars, and snacks come in. Instead of snacking on unhealthy foods that don’t provide them with any nutritional benefits, the athlete can indulge in a chocolate protein bar, a fresh strawberry powder protein shake or snack on protein-packed nuts like peanuts, pistachios, pumpkin seeds and sunflower seeds.
An athlete has to get just the right balance of protein in their diet. Protein helps to build up and repair every cell in the human body, so the importance of this nutrient cannot be ignored. The larger and more active a person is, the more protein they will need to keep their body strong. Protein also helps protect the immune system, so if an athlete wants to stay fit and well, they will need to monitor their protein intake constantly.
Vitamins also play an important role in the athletic diet. The goal of the athlete is to get as many vitamins and nutrients in their system during the day as possible. This is why there is no room for junk food. Each meal needs to provide some form of Vitamins A, B, C, and D, plus minerals like iron, folic acid, potassium, and magnesium. Many athletes will be told to eat at least six meals a day in order to satisfy all of their nutrient requirements.
As an endurance athlete, why is what you eat and drink so important? Let’s go over three reasons. First, proper nutrition is absolutely necessary to ensure your best performance in competition. Second, good eating patterns can sustain your training, while bad eating habits can sabotage it. The third reason why you should be aware of what you eat is…well, it’s healthy! This article will describe some of the advantages that you can expect from taking control of your nutrition.
1. You need good nutrition in order to achieve your best race.
Eating and drinking properly before and during the competition will help you achieve your peak performance. Food in your body acts like fuel in your car – it keeps you going, and higher quality food means higher quality performance. Eating the right types and quantities of food will give you a steady supply of energy throughout your race and help you avoid “hitting the wall” or “bonking.” Also, the specific nutrients, such as electrolytes, in your foods can help replenish what you lose through sweat. Hydration, or water intake, is just as important. A loss of just 1-2% of body weight from water loss can impair your performance and more than 4% loss is medically dangerous; on the flip side of dehydration, too much water intake can lead to hyponatremia, an equally dangerous condition. By choosing the right foods and hydrating properly, you can also avoid unpleasant effects such as stomach or muscle cramping.
2. You need good nutrition to be able to train hard.
Beyond enabling you to perform your best on race day, a good diet allows you to arrive at the starting line in shape and injury-free by enabling you to sustain your training. Again, proper fueling before, during, and after the workout affects the quality and effectiveness of your workouts. For the weeks and months leading up to the competition, your daily training is tough on your body. Each workout you do breaks down your muscle tissue. To build it back up stronger, you need protein and other nutrients. Similarly, water is crucial to repairing muscles. In addition, optimal repair and maintenance of your body tissues not only improve your training but also help prevent injuries.
3. You need good nutrition in order to be healthy.
And finally, the third reason to be aware of your food and water intake is that it is healthy! You probably already know that when you balance the calories you eat with the calories you burn, you maintain a steady weight. But nutrition is more than calories. The other nutrients are important, too. The best way to prevent nutrient deficiencies is to eat a well-balanced diet. Healthy eating means clearer thinking, higher energy levels, stronger bones, and a healthier heart. Besides making you look good and feel great, a healthy diet at your optimum weight allows you to perform your best.