My Nutrition Store

Sports Health

Sports Health

 

Written Exclusively for MyNutritionStore.com by Sarah H. DeCamello 

 

Athletes of all ages have special nutritional requirements to perform at their peak. And to preserve your fitness levels as you age, it becomes even more important to get all the nutrients your body needs from your diet and from essential supplements.

 

What works for Sports Health?

 

Maximum performance is supported by superior protein sources that help athletes build muscle without adding fat and cholesterol. These include excellent protein sources available in supplement or shake form like Soy Protein and Whey Protein. Branched chain amino acids are important for performance and mental clarity. And calcium and magnesium not only protect bone health, but may also aid performance. In addition, iron, eleuthero and potassium can be helpful additions to the athlete's supplement regimen.

 

Sports Health Supplements: what supplements should you take?

 

Whey protein: the athlete's choice for muscle-building protein.

A derivative separated from casein during the cheese making process, whey protein has been found to be the most biologically active and bioavailable form or protein on the market. Whey protein is the athlete's choice for superior protein intake to build and repair muscle, support recovery from physical stress, and boost immune system function. Whey protein is superior even to whole eggs in depositing essential nitrogen into muscle. Yet whey protein is easy to digest and efficiently absorbed by the body - an excellent fast protein for athletes.

 

Because athletes need up to twice the protein intake of non-athletes, it is important to choose an excellent source that helps build lean muscle mass. Whey protein is a naturally complete protein containing all of the essential amino acids yet free of fat and cholesterol. Whey protein is also a rich source of branched chain amino acids (BCCAs), which are metabolized directly into the muscle so they can be tapped first during training, rest and rebuilding. Whey protein also has 50% more of the important BCCA leucine than soy protein - leucine is important for building lean muscle tissue with less body fat. And whey protein increases glutathione levels in the body. Glutathione is an antioxidant important for maintaining a healthy immune system so you can perform at your best.

 

Clinical studies have shown the impact whey protein supplementation can have on athletic endurance and performance. A study done on Marine Corps recruits showed that those who took a whey supplement after training had 33% fewer medical visits, 28% fewer visits due to bacterial/viral infections, 37% fewer visits due to muscle/joint problems, and 83% fewer visits due to heat exhaustion. Another study with athletes, which mixed 40 g of whey with 5 g of glutamine and 3 g of branched chain amino acids, showed both significant increases in muscle mass and significant decreases in body fat percentage.

 

Branched amino acids: a super supplement for increased performance and mental clarity.

The Branched Chain Amino Acids (BCCAs) are leucine, isoleucine and valine. BCCAs are essential amino acids because humans cannot survive without them in their diet. Muscles have a particularly high BCCA content. BCCAs are present in all protein foods. Whey protein is an excellent source of BCCAs, and is available in supplement form.

 

Both strength training and endurance exercise use greater amounts of BCAAs than normal daily activities. Athletes report increased performance and mental clarity when using BCCAs, and improved performance under extreme conditions like altitude and heat. Triathletes in one study who took BCCAs experienced restored glutamine stores and immune factors, and reported 1/3 fewer symptoms of infection. Elite athletes have reported improved endurance performance in the heat.

 

Soy Protein: superior protein for athletes that lowers cholesterol and reduces the risk of bone loss.

Extreme training can deplete the body, including the bones. That is why it is important to supplement with superior protein sources like soy that have also been shown to help prevent bone loss.

 

Soy is a naturally low-calorie, low carbohydrate super food that is an excellent vegetarian protein source. Soybeans are the only beans considered a complete protein because they contain all eight essential amino acids. Soy contains more protein than milk without the saturated fat or cholesterol. Yet soy is high in fiber and is a low-glycemic index food, which helps regulate blood sugar and insulin fluctuations. Soy protein, either in shakes or in foods, is a super supplement for the athlete who wants to add protein to build muscle without adding fat.

 

The FDA approved heart health claim "soy Protein, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease" indicates that soy protein should be included in every adult's regimen. Soy protein has also been shown to reduce the risk of bone loss, as well as soothe hot flashes and other menopause-related discomfort. Athletes of any age can improve performance, and their overall health, by supplementing with soy protein.

 

Calcium: the most well-studied, essential supplement for the athlete's life-long health and well-being.

Athletes need to protect their bones. The bones are critical for performance, and extreme training can put additional stress on them. This is why calcium is so critical.

 

Calcium is essential for bone development and cell function and has been proven in the highest quality clinical studies to effectively treat high blood pressure, premenstrual syndrome and bone loss. Yet USDA studies show that 55% of men and 78% of women do not get enough calcium in their diet. And athletes need even more calcium than the normally recommended amounts, because they lose calcium, as well as other minerals, through perspiration. Because of insufficient intake, calcium supplementation is usually recommended to people of all ages.

 

Calcium has been clinically proven to prevent and treat bone loss and osteoporosis, a disease that can afflict even athletic men, and especially women, as they age. Calcium has been show to safely and naturally lower high blood pressure. For the athlete, it is also important to remember that calcium is required for muscle contraction. Without enough calcium, you may experience muscle cramps. And calcium is also needed for proper heart contraction and limb movement. For an athlete of any age, even if you get some calcium in your diet, calcium supplementation is not only helpful, it is essential.

 

Magnesium: Contributes to Bone Density, aids Calcium absorption and athletic performance.

Magnesium is the fourth most abundant mineral in the body and is essential to good health. Researchers have found that at least 60% of Americans, including athletes, fall short of the minimum recommended magnesium intake. It is easy to fall short on magnesium if your diet is short on whole grains, green leafy vegetables, nuts, seeds and beans. New research suggests that even small shortfalls in magnesium can impair athletic performance. In contrast, other studies suggest that increased magnesium intake can enhance performance.

 

Magnesium deficiency is believed to contribute to osteoporosis and arthritis. Because magnesium is critical for calcium absorption, dietary intake of magnesium may not be enough to restore very low magnesium levels and protect bone health. Increased magnesium has been shown to contribute to bone density in epidemiological studies. Therefore, increasing all sources of magnesium, in the diet, and in supplements, are important to protect bone health.

 

Key Sports Health Issues

 

Overtraining can deplete your body and suppress immunity.

Exercise is all good, right? Perhaps not. Extreme training regimens can put your health at risk by depleting your body's stores of vitamins and minerals and compromise your immune system. Endurance athletes frequently get sick after maximal exertion. Therefore it is important to maintain careful track of your nutritional and supplement needs, and to consult with health and training professionals if you feel you may be overtraining. Symptoms include extreme fatigue, depression, reduced performance and physiological signs of stress. Overtraining can also contribute to muscle injuries and stress fractures.

 

Poor nutrition from dieting to increase performance puts your bones and health at risk.

All athletes need to monitor their nutritional intake to increase lean muscle mass and decrease the percentage of body fat. But some, especially women, are at risk of over-dieting to the point of compromising their health. Poor nutrition in athletes, especially women, is associated with tiredness, reduced performance, burn-out and repeated injuries. Calcium intake is often compromised by dieting, and it is ironically needed in even greater quantities in the very athletes who often diet such as dancers or gymnasts. Insufficient calcium can contribute to bone weakness and stress fractures. And it is important for all athletes to maintain sufficient calcium intake to prevent later bone loss and osteoporosis.

 

Nutritional Support for Sports Health: what should you eat?

The athlete, male or female, has greater dietary needs than the non-athlete. This includes an increased emphasis on lean protein. A balanced diet rich in whole grains, nuts, seeds, beans, fruits, vegetables, lean protein and healthy unsaturated fats is the basis for all athletic performance. Additions to this can be made with some of the superior protein supplements such as soy and whey protein.

 

Certain foods are especially beneficial to protect the athlete's bone health. Calcium-rich foods are critical to maintain bone density and prevent osteoporosis. These include dairy foods, dark green leafy vegetables, and fortified soy foods such as soymilk. Foods which are rich in Vitamin D, known to aid calcium absorption, include eggs and fish and fortified cereals and milk. Foods which are high in magnesium also aid the absorption of calcium. These include dark green leafy vegetables, some beans, nuts and seeds, and whole unrefined grains. Because it is difficult to get enough calcium, Vitamin D or magnesium in the diet, supplementation of these vitamins and minerals is strongly advised.

 

Safe Use of Natural Alternatives for Sports Health

 

Precautions in the use of Branched Chain Amino Acids

People with kidney or liver disease should not consume high amounts of amino acids without consulting their doctor.

 

 

 

Sarah DeCamello is a professional writer with over 20 years of experience writing on healthcare topics, increasingly focusing on natural and alternative healthcare approaches. Sarah writes websites, articles, brochures, packaging and advertising, in addition to her work as a strategic consultant to healthcare-focused companies. Sarah also has advanced national certification as a yoga teacher, including training in meditation and Ayurveda.  Contact Sarah H. DeCamello: sarahdec@optonline.net