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Wasif H

How Much Protein And Carbs Should You Eat Before Workout? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-should-you-eat-before-workout

carbs workout protein body fitness healthy food calories nutrition

shared by Wasif H on 06 Jan 12 - No Cached
  • If your workout is the key to your dream physique, then your diet is the key to your most effective workout. The food you eat is directly tied to the way your body performs, and an under-performing body won't burn as many calories or build as much muscle as one that is perfectly fueled.
  • the most important factor is the mix of carbohydrates and protein.
  • No matter what volume of food you consume, dietitian Christopher Mohr recommends 5 g of carbs for every 1 g of essential amino acids -- about 1.6 g of a complete protein will provide 1 g of essential amino acids. Consuming these nutrients before your workout allows your body to take advantage of workout-induced increased blood flow to establish the amino acids in your muscles while boosting blood sugar for steady energy.
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  • Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.
  • Obviously, the closer you get to your workout time, the smaller the meal should be
  • Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.
  • If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.
  • Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.
  • Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late
  • The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.
  • f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.
  • Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.
  • For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.
Wasif H

What Do Protein Supplements Do To Young Weight Lifters? | LIVESTRONG.COM - 0 views

www.livestrong.com/...nts-do-to-young-weight-lifters

protein supplements creatine highschool important expensive

shared by Wasif H on 06 Jan 12 - No Cached
  • Young weightlifters who want to emulate athletic heroes try to improve their own weightlifting skills and athletic motivation. Yet in the realm of protein supplementation, youngsters would do well to learn as much as possible about sensible nutrition
  • Young weightlifters should avoid relying on protein supplementation for muscle and strength gains, as excessive dietary protein might carry unwanted side effects, and protein supplementation can be unnecessary and expensive.
  • Teenage weightlifters immerse themselves in a demanding sport that emphasizes power and body weight. Already dealing with growth spurts and body changes, these teens may obsess about muscle gain. However, it is exercise, not high protein foods, that builds muscle -- although dietary protein provides the amino acids from which new muscle can be built.
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  • Adolescents should obtain 13 percent to 14 percent of their entire calorie intake from protein. If an adolescent weightlifter's diet contains 3,000 calories, 14 percent of the total calories would be 428 cal.
  • diet containing protein-rich foods such as eggs, lean meats, beans, nuts and low fat cheese and milk easily fulfills the young weightlifter's requirements.
  • The National Kidney Association cites studies showing accelerated kidney damage in diabetics on high protein diets.
  • However, Body Building For You suggests that athletes regularly exceed protein requirements with no adverse effects, and that no study ever scientifically proved that high protein diets are dangerous to healthy individuals.
  • n 1998, "Journal of Nutrition" reported excessive protein metabolism encouraging calcium loss through excretion, yet in 2003 the same journal suggested that calcium is not always lost, possibly because phosphorous helps to enable calcium re-uptake by the kidneys -- at least in people with no prior health problems.
  • hus, protein supplements may not harm the young weightlifter, even if those supplements contribute to protein intake beyond recommended levels.
  • Still, two concerns remain: one is financial loss at the expense of weight gain. Expensive protein supplements are unnecessary if the young weightlifter includes protein-rich foods in every meal.
  • Another danger is hidden ingredients. Some of the most respected Olympian weightlifters have tested positive for banned drugs or steroids hidden in nutritional supplements that they believed to be protein or energy supplements.
  • Some cause physical and sexual characteristics to alter, and some hasten cancer. In short, young weightlifters aspiring to world-class competition must exercise the utmost responsibility regarding nutrition. It is never too early to start such discipline.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This information is valuable because I can relate to it. I dont want to be taking some protein that may have other chemicals that are harmful for my body. 
Gurkirat S

Should I rest my muscles after working out? - 0 views

www.livestrong.com/...ecover-before-i-work-out-again

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      So, it is recommended that you rest your muscles for atleast 48 hours, for weightlifting sessions, so you can completely recovery and heal. But even after waiting for 48 hours, your body is still very sore, wait for another day. But this is for beginners like me, who are more likely to be more sore at first and the ones who are more highly advanced in weightlifting will, might even need more rest for their muscles to recover and heal. 
  • Rest Needed You can complete cardiovascular workouts nearly every day. The American Council on Exercise recommends that those looking to lose weight perform cardiovascular workouts four to six days per week. Your muscles require about 48 hours of rest in between weight training sessions in order to fully recover and heal, according to the American Orthopaedic Society for Sports Medicine. If you wait 48 hours between your weight training workouts and still are feeling fatigued and sore, consider waiting another day before completing your next training session. Beginners who are likely to be more sore or advanced lifters that perform high volume weight training sessions may need more rest for their muscles to recover.
  • Gurkirat S on 09 Jan 12
     
    Should I rest my muscles after working out?
Gurkirat S

What I should being eating after working out? And why? - 0 views

sportsmedicine.about.com/...aa081403.htm

shared by Gurkirat S on 09 Jan 12 - Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      This website really answers my question on should I be eating after working out ? I have learned that I should replace my fluids in body, due to that when I sweat, I'm losing fluids from my body. To replace it, is by determining of how much to drink, either if it's water or a sports drink. To find out of how how much water you should be drinking, is to first weight yourself, so if you lose 1 lb, you should drink 20-24 oz of water and you keeping adding on ounces, for every pound you lost. For food wise, it's important to regain your carbohydrates, you should have a fruit or juice within 15 minutes to help restore glycogen. Glycogen in other words is a substance deposited in bodily tissues as a store of carbohydrates. 
  • Gurkirat S on 09 Jan 12
     
    What I should being eating after working out?
Wasif H

How Much Cardio Should You Do In Your Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...should-you-do-in-your-exercise

cardio exercise healthy training athletes

shared by Wasif H on 06 Jan 12 - No Cached
  • For optimum fitness, all adults should supplement cardio with muscle-strengthening exercises at least two days each week. Stronger muscles help keep you stable to reduce your risk of injury during your cardio sessions. Increased lean muscle mass also helps you burn calories at a faster rate. Examples of muscle-strengthening activities include pushups, weightlifting and Pilates.
  • The exercise likely isn't intense enough if you can still sing lyrics to your favorite song without needing to take a breather. You need not stick to just one intensity level or the other. Alternate between speeds in one session or alternate from one day to the next. If you decide to exercise this way, aim for an average of 25 minutes four days per week.
  • Cardio exercises such as swimming, dancing and biking require you to continuously move major muscle groups, leading to an elevated heart beat and increased blood flow throughout the body.
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  • If performed on a regular basis, cardio exercises can improve your cardiovascular system and increase your chances of living a longer life.
  • Most healthy adults should aim for at least 30 minutes of moderate-intensity cardio five days per week or 20 minutes of vigorous-intensity cardio three days per week, according to the American College of Sports Medicine.
Aninder S

Extra Sleep Improves Athletic Performance - 0 views

www.sciencedaily.com/...080609071106.htm

Sleep Physical Activity

shared by Aninder S on 08 Jan 12 - Cached
  • Participants in this ongoing study were five healthy students on the Stanford University men’s and women’s swimming teams
  • For the first two weeks of the study, the students maintained their usual sleep-wake pattern
  • The athletes then extended their sleep to 10 hours per day for six to seven weeks.
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  • Athletic performance was assessed after each regularly scheduled swim practice. After obtaining extra sleep, athletes swam a 15-meter meter sprint 0.51 seconds faster, reacted 0.15 seconds quicker off the blocks, improved turn time by 0.10 seconds and increased kick strokes by 5.0 kicks.
  • The study also monitored daytime sleepiness and weekly changes in mood
  •  Daytime sleepiness decreased significantly with extra sleep, while mood improvements related to getting extra sleep included higher ratings of vigor and lower ratings of fatigue.
  • Typically, many athletes accumulate a large sleep debt by not obtaining their individual sleep requirement each night, which can have detrimental effects on cognitive function, mood, and reaction time
  • These negative effects can be minimized or eliminated by prioritizing sleep in general and, more specifically, obtaining extra sleep to reduce one’s sleep debt.”
  • Mah and colleagues reported similar results in a previous study of six players on the Stanford men’s basketball team
  • also has worked with the football, tennis, golf, cross country, and track and field teams at Stanford.
  • It is interesting to note that many of the athletes in the various sports I have worked with, including the swimmers in this study
  • Make sleep a part of your regular training regimen.
  • Extend nightly sleep for several weeks to reduce your sleep debt before competition.
  • Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to eight hours for adults, nine or more hours for teens and young adults).
  • Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
  • Take brief naps to obtain additional sleep during the day, especially if drowsy.
Justin D

Youth Sports Training - Strength Training & The Young Athlete - 0 views

www.y-coach.com/strengthtrain.html

youth training strength exercises weights lifting growth

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    There are several factors to consider when programming strength training for young athletes. - 1. Central Nervous System Maturity - The true argument with respect to children and weight lifting should not be based on the maturity (or in this case immaturity) of the child's muscular system, but rather the advancement of the child's CNS. Within proper application of load, volume and intensity, a child's muscular system will not be compromised by weight training activities. However, a lack of motor control (a function of the CNS) will affect the child's ability to perform weight-training exercises safely. It is therefore the maturity of the CNS that is the ultimate determining factor. 2. Cross Section Of Muscle - A larger muscle infers a greater strength potential. While hypertrophy of this sort is not hormonally possible with pre-adolescent athletes, this fact is why I advocate that early adolescent athletes train with hypertrophy-based responses in mind. 3. Biological Maturity - Biological age, unlike a child's chronological age, is not actually visible. Biological age is based in large part to the "physiological development of the various organs and systems in the body" (Bompa, 2000). For example, the adequate development of bone, the efficiency of the heart and lungs to transport oxygen; these are examples of items that comprise biological age. This becomes important when determining the volume or intensity of the training program for the young athlete. 4. Hormonal Issues - Androgenic (muscle building) hormones are low in pre-adolescent athletes. This means that hypertrophy-based responses are all but impossible. Strength gains are however, very possible. 5. Technical Issues - Providing a proper foundation of the technical merits of strength training is paramount when working with youngsters.
Justin D

Should you go the extra mile? - Health - Fitness - Smart Fitness - msnbc.com - 0 views

www.msnbc.msn.com/...should-you-go-extra-mile

health fitness cardio

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Q: I exercise on a regular basis, at least five to six days a week, consisting of mostly cardio with weight-lifting on three of those days. However, I have heard that too much cardio can be bad for you. Is this true? If so, how much time should be spent on cardio? A: "You'd have to do an awful lot to do too much, to hurt your heart," says Dr. William Roberts, a past-president of the American College of Sports Medicine. "Most people aren't exercising enough to worry about this." New exercise guidelines released earlier this year by the ACSM and the American Heart Association encourage people to get at least 30 minutes of moderate-intensity cardiovascular exercise, such as brisk walking, five days a week or at least 20 minutes of more intense cardio, such as jogging, three times a week. The guidelines also call for strength-training on at least two days.
Justin D

Dryland Hockey Drills | LIVESTRONG.COM - 0 views

www.livestrong.com/...481158-dryland-hockey-drills

skills healthy exercise hockey

shared by Justin D on 22 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Since the 1970s, hockey players have used dryland training to improve conditioning and skills for ice hockey. While skating is a huge part of the game and never can be ignored, players can develop leg strength and core strength and improve their overall skills with dryland drills. 1.) Pull-Ups vs. Lat Pull Machine: With a pull-up, a person uses their own body weight; this creates excellent body awareness, more importantly pull-ups require a great amount of abdominal strength (keeping the abs tight keeps you from swinging). The lat pull machine lacks these two important features. 2.) Push-Ups vs. Bench Press: Push-Ups again require a person's body weight along with lower body stabilization and contracted abdominals. Lying flat on a bench is a very non-athletic position and requires almost no leg or ab strength. 3.) Lunges vs. Leg Extension: Lunging requires a lot of balance and coordination along with strength from the glutes, quads, hamstrings and abs since you are standing and moving forward during the exercise. The leg extension does one thing; isolate the quads. Unless you want to walk around like Quadzilla there is no place for the leg extension in athletics. 4.) Squats vs. Leg Press: When done correctly no other exercise will develop more leg power than the squat. Since they are done in a standing position they require balance, stabilization, coordination, along with ab and back strength. The leg press lacks all of these factors. 5.) Hang Cleans vs. Shrugs: Hang Cleans are an explosive exercise that develops fast twitch motor units in the muscle. It is a full body exercise. Shoulder Shrugs isolate one muscle group the trapezious and involve little athletic ability to perform. Forget the shrugs! 6.) Squat Press vs Seated Shoulder Presses: Many athletes like to perform the seated dumbbell shoulder press. Try standing up and hold two dumbbells at your shoulders, squat down to 90 degrees as you begin to rise explode with a Dumbbell shoulder press using all
Justin D

Cardio Exercises Hockey - 0 views

diigo.com/0lcoj

cardio exercises hockey

shared by Justin D on 22 Nov 11 - No Cached
  • Justin D on 22 Nov 11
     
    This video is a quick feet ladder exercise which will improve agility.
  • Justin D on 09 Jan 12
     
    For the average trained athlete the quickest way to increase linear speed is through short sprints with full recovery (5-50m for team sport athletes) and improving technique. Weight training (via improving relative body strength i.e. strength/bodyweight) will help improve speed. Without sprinting it will not have much of an impact on increasing your speed. The same goes for leaping and bounding plyometric drills and improving flexibility and mobility.
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