Tag: Fruits And Vegetables

Natural Sports Nutrition: The Diet for Champions

They say that great artists are made, not born. The same could also be said for athletes. Of course, genetics plays a large part in differentiating a mere athlete from a sports champion, but to be able to attain that legendary status in the Hall of Fame, an aspiring sportsman must go through the strictest of diets that will help shape and strengthen the physique.

By drinking sufficient amounts of water and consuming a balanced diet, the body can generate a lot of energy which will greatly help in boosting for top athletic performance.

What are the factors to be considered in designing a complete and healthy natural sports nutrition program?

1. Hydration

Obviously, the most important thing in natural sports nutrition is water. The significance of water can never be discounted because the human body is composed of sixty percent of it, and every bodily function cannot work without water. The good old eight-cups-of-water-a-day recommendation is essential because the body must replace the water it eliminates, like sweat and urine.

Here are some helpful reminders to maintain proper hydration:

-Instead of slugging humongous amounts of water in infrequent sittings, drink small portions in frequent durations.

-Cold beverages aid the body in cooling down body temperature, therefore cutting down the amount of sweating.

-One should drink 2-3 cups of water for every pound that the body losses after exercising.

2. Sources of Fuel

A balanced diet is another must for natural sports nutrition. Athletes must acquire the perfect combination of calories that can be consumed from protein, carbohydrates and fats, which are great sources of energy.

Carbohydrates are the most important fuel source, which can be found in foods such as breads, pastas, rice, fruits, veggies and cereals. These foods can supply the body about seventy percent of the needed daily calories. Carbs provide the body the power and endurance it needs for short-duration activities that involve maximum level of intensity. This fuel comes from the energy given by sugar and starches that the body converts.

Here are strategies to maximize the potential of carbs:

-Start loading up on carbs at least several days before prior to the competition.

-Carbs should be consumed in greater amounts in the duration of activities that lasts more than one hour to fend off the onset of fatigue.

Another imperative factor in natural sports nutrition is proteins. Athletes should eat lots of dairy, eggs, meats, fish and chicken, along with nuts and beans. Protein supplies as much as fifteen percent of calories in the body. To determine the amount of protein needed by an athlete, the following factors should be considered: his fitness level, the type of exercise along with its duration and intensity, and his overall carb and calorie intake.

The last fuel source that is important for natural sports nutrition is fats. There are two kinds: saturated and unsaturated. Although it is a significant component in nutrition, the intake of fats should be strictly monitored. Too much consumption of fats may lead to major health problems such as cancer and heart disease.

The road to sports excellence is not easy. Along with fostering courage and determination, athletes have to follow the strict regimen brought on by natural sports nutrition. But all of these will be worth the trouble once victory is achieved.

What You Need to Know about Calcium Citrate

We eat everyday.

Others may prepare your food or you do it yourself. You use fresh foods to prepare your meal such as newly picked vegetables or unsullied meat products. There are times that you do not have the luxury of time to buy and carefully choose what is fresh and blemished. Henceforth, you run to the nearest shopping center and buy some canned goods.

Whenever you buy canned goods, seldom it is that you read the small labels written on the package. You barely read what the ingredients are. Did you know that there are some canned goods that contain calcium citrate? If you only read labels then you would know.

If our body needs salt, then citric acids also need salt. The salt of citric acids is termed as calcium citrate. Usually it is utilized as a food preservative or as food flavoring. However if you are to carefully discover the value of calcium citrate, you will know the following aspects.

These days many people are consulting their physicians due to calcium deficiency. Calcium citrate can help avert and to some extent, cure calcium deficiencies and other related conditions.

Potential Calcium Citrate Users
You can take calcium citrate to fill the gap of any calcium deficit. Make sure though that you have verified with your physician the following conditions before taking calcium citrate:

1. If you are pregnant and plans to breastfeed.

2. If you have kidney illness and related health problems.

3. If you are taking other calcium-related vitamins. Additionally, convey to your physician if you have been taking antacids.

Proper Intake of Calcium Citrate
Ensure that you have your physician s prescription and advise to take calcium citrate. By doing this you will avoid further health damage to yourself. Furthermore, it is also important for you to know proper intake of calcium citrate.

” Your physician will give you instructions on how to take calcium citrate. Make sure to follow them.

” Do not try to ingest calcium citrate directly without the help of water. It is recommended that you consume calcium citrate with a glassful of water.

” Unless directed by your physician, it is best to take calcium citrate after taking your meals.

Calcium citrate is not just an ordinary food preservative or flavoring, it is more to that. It helps you achieve the calcium that is needed by your body so you will have strong bones and a healthy well being.

The Truth Behind Calcium Hydroxide Usage

Calcium hydroxide is one of the chemical compounds that are not associated in calcium supplement manufacturing because of the presence of acidic properties. It takes the form of either white powder or colorless crystal which is produced when another chemical compound which is the calcium oxide is quenched with water. It can also be produced by the mixture of the aqueous (water-based) solution of sodium hydroxide and the aqueous solution of calcium chloride.

When processed under heat, it decomposes into water and calcium oxide. One of the products, which is the lime water (formed by a suspension of fine particles of calcium hydroxide in water) is considered to be a medium-strength base which reacts viciously with acids as well as assails many metals in the presence of water.

Due to its sturdy basic properties, calcium hydroxide is used on various applications, such as the following:

When in the form of lime, it is used as a sewage treatment and for the improvement of acid soils.

It is an active ingredient in the production of plaster, whitewash, and mortar.

It also acts as an alkaline which is used as a non-lye substitute in lye-free hair relaxers.

It is also used as a reagent in the following applications:

For the reef aquarium as a bio-available calcium additive solution for organisms inside the aquarium that uses calcium such as snails, algae, corals, and hard tube worms.

For the tanning industry as a neutralizer on extra acids.

For the petroleum refining application as an ingredient for manufacturing oil additives such as sulphatic and fanatic.

For the chemical application as an ingredient in manufacturing calcium stearate.

For water processing such as alcoholic and soda drinks.

For clearing magnesium and carbonate contents of calcium in manufacturing salt for food.

It is also used as a filler on the following applications:

Solid oil manufacturing.
Brake pad manufacturing.
Ebonite production.
Dry mix preparation for decorating and painting.
Pesticide mix manufacturing.
Polikar manufacturing (a drug that is used as a preservative for vegetables and fruits during storage period).

It is also used in paste which is employed in tooths root canal procedure which reduces inflammation as well as acting as a disinfectant within the infected area.

However, since it contains acidic properties, calcium hydroxide overdose can lead to dangerous consequences such as breathing difficulties, internal bleeding, hypotension, skeletal muscle paralysis, and an increase in the bloods pH level, which can cause damage to the bodys internal organs.

Not Just Dairy: Other Sources of Calcium

Are you feeling tired most of the time?

Does your mood swing swift from one frame of mind to another?

Perhaps, you lack proper nourishment. To other people, food alone does not suffice your body s need for a healthy well-being. Nowadays more individuals are into food supplements or vitamins to fill in the nutritional gap they are experiencing.

Calcium is one great example of a nutrient which is normally less in an individual s diet. Because of this, more individuals are experiencing brittle bones and teeth.

Nutritionists recommend that you ingest suggested dietary allowance of calcium to complete your diet. Each group of individuals has different calcium needs. For instance, an infant until he reaches the age of one need to have about 250-600 mg of calcium per day. On the other hand, toddlers between one to three years old require about 500 to 800 mg of calcium per day. Preschoolers between four to ten years old has calcium requirement of about 600 to 800 mg per day. Teenagers need 700 to 1200 mg of calcium per day. If you are in your adult stage which is normally twenty five years old and above, you need to have 800 to 1200 mg of calcium daily. You can observe that as a person ages, his need for calcium increases.

Dairy and other milk products are your major sources of calcium. However there are other alternatives to milk and milk products for you to be able to supply your body with the proper amount of calcium.

Fruits and vegetables which are rich in calcium are the following:

” Orange
” Apricots
” Pears
” Prunes and other related prune fruits
” Broccoli
” Sweet potatoes
” Nearly all of the dark, green leafy vegetables

You can also obtain calcium through nut consumption. Some of the nuts which you need to take are:

” Hazelnuts
” Chestnuts
” Brazil nuts
” Seeds such as sesame, pumpkin and sunflower

Fish and other sea foods can also be your source of calcium. Sardines and salmon are known to have high calcium content. Other than that you can also choose to ingest mackerel, shrimp, clams, flounder, and oysters.

If you think that food alone cannot provide you with enough calcium, then you can decide to undergo consuming calcium supplements. It is recommended that you consult with your nutritionist before taking any supplements.

For you to be in good physical shape you must take into consideration what food items you are taking. By doing so you can ensure that you will not feel restless most of the time nor have mood swings.

Live Longer and Stay Healthier with Calcium Supplement

Have you heard the terms scoliosis or osteoporosis? Maybe yes, because these are the most common diseases that adults suffer nowadays. These are due to lack of calcium, which is the one who makes our bones strong.

Calcium plays a vital role in strengthening our bones and teeth. Recent studies also found out that calcium is essential to us because it increases our nerve function, blood clotting and in controlling our blood pressure. Calcium supplement is essential especially for adults because it aids in preventing osteoporosis and helps fight against hypertension.

Calcium is abundant on dairy products such as cheese, milk, yogurt and eggs. It can also be found on grains, one good example is quinoa, and in fruits and vegetables such as oranges and broccoli. However, there are available calcium supplement that are present on tablets or in capsule form. But just be very careful and you must take prior advice from a doctor if it is safe for you to take that kind of calcium supplements. Too much intake of calcium everyday would hinder iron and zinc absorption into our system and may also lead to various deficiencies.

The most recent research concluded that through eating foods that are rich in calcium helps to reduce the amount of excessive fats in the system. Dairy industries make advertisements telling that their product would aid them to achieve weight loss. Yet, this is somewhat considered a misleading conception in some ways.

Cheese and milk from animals are very good sources of calcium, but others are also packed with almost all kinds of fats. It would be advisable to eat those plants and vegetables rich in calcium that are not good source of calcium alone but likewise contain fibers and proteins with less fat contents that will help you lose weight. Coral calcium supplement is also a good alternative since it provides us the necessary daily calcium intake with much lesser fat.

When you are taking calcium supplements, it is important that the supplement contain vitamin D because it is necessary on the absorption of the calcium into our body. Avoiding soft drinks also helps you to reduce the risk of having illnesses due to calcium deficiencies, because sodas tend to strip calcium into our bones. It is always been the best advice to take balance diet and get the necessary calcium supplement intake everyday on whole foods, fruits, in vegetables and in grains.