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Recommended Supplements:Bioceuticals Ultra muscleze, Nutrimedicine Magnesium 300 Biocomplex, Tresos B Multivitamin, Organic Spirulina,  Fish Oil, CoenzymeQ10, Mediherb Siberian Gingseng, Mediherb Tribullus, Pretorius Krill Oil, Bioceuticals Ultraclean Epa Dha, Bioceutical acetyl l carnitine, Bioceuticals Adrenoplex ( a siberian ginseng  based supplement plus)

  

 Vitamins and minerals (B are essential components of both the structures of the body and its physiological , B2, B3, B5, B6, B9, B12, magnesium, zinc, calcium, iron, phosphorous, potassium, chromium, copper, VC VE) functions. Daily supplementation of high quality multivitamins along with a well balanced diet, will work together to enhance performance and build an efficient body.

 

Magnesium requirements plus other minerals of athletes are much higher and a magnesium/mineral supplement is highly recommended along with a daily multivitamin.

 

Sports people I have seen in my clinic with magnesium deficiencies often experience some of the following symptoms: energy fluctuations, cramps insomnia and headaches.

 

Macro Nutrition For Athletes

 

Fats

Generally 30% of calories for athletes should be consumed as fats

Every gram of extra body fat increases the energy required to move the body, which reduces maximum possible speed.

Recommended fat sources include nuts seeds, flaxseed, fish oil and olive oil. Avoid saturated fats (cheese, fatty meats). Avoid packaged and processed foods.

 

Protein

Athletes have a higher daily need for protein than sedentary individuals. Protein is essential for growth and repair of all tissues and its balance in the diet is critical for optimum performance. It is also essential for hormone and every enzyme process in the body.

During exercise protein is lost through sweat and haemolysis. If exercise is carried out until muscle glycogen becomes depleted, then energy will become protein (the body starts to breakdown/catabolise its own muscle tissue.

Lean meats and some vegetables proteins represent healthy sources of proteins. Whey also is a great addition to diet to ensure adequate protein consumption. The best for of whey is whey isolate. Ideally sweetened with stevia or xylitol. A lot of commercial brands contain artificial sweeteners with known carcinogenic substances.

 

Carbohydrates

After exercise it is essential to consume a carbohydrate source within 20 minutes. Glycogen replacement occurs most efficiently within 20 minutes of exercise. This is due the enzyme glycogen synthase being at it peak within 20 minutes of exercise. This enzyme is required for glycogen replacement in the body.

Most recent studies show that energy drinks containing glucose or fruit juices taken immediately after exercise (when muscles have a high demand for glycogen replacement) is shunted into muscles so quickly that no insulin instability can occur). This is due to high levels of glycogen synthase present after exercise.

 

If glycogen stores are not replenished after exercise the athlete is left feeling wiped out for the remainder of the day and may take a few days to feel on top of things again. The athletes daily routine and training regime will be severely impacted.

 

Carbohydrates and the endurance athlete before the 2-3 days before the big event

  1. 1.Consume 7-10 grams of CHO/kg of body weight/day with rest, or 10 -12 grams with light exercise
  2. 2.Incorporate a proper exercise taper leading up to the sports event. Lighter training with a complete rest day prior to the competition
  3. 3.Plan/investigate good sources of CHO rich foods to be eaten
  4. 4.Maintain adequate protein levels in the diet
  5. 5.CHO loading does not mean binge eating on pastries and chocolates. Sensible choices are important as eating excess fat leads to storing fat and this does not enhance performance.
  6. 6.Low fibre liquid CHO sources such as juice, sports drinks enable athletes to consume carbohydrates without increasing fat, fibre or protein levels.
  7. 7.The meal prior to the event should be made up of fluids and foods high CHO and low in fibre, fat and protein so as to not inhibit gastric emptying.

Carbohydrate loading ensures maximum glycogen (the energy source of the body) levels and hydration levels. Carbohydrate loading should only be considered in endurance sports of 2 hours or more!!

 

Nutrition and Supplementation Guideline For the Sports Person

 

Poor Immunity: VitaminC and Zinc supplementation (Beta AC contains c and zinc). Increase fruits, nuts and seeds in diet.

 

Muscle tears and injuries and joint pain: Fish oils, krill oil and Vitamin C, Beta AC is a high dose vitamin C supplement. Vitamin C is essential for collagen production and injury prevention. Fish oils or krill oil acts as an antiinflammatory.

 

Training more than 4 hours a week: Multivitamin supplement Tresos B is recomended, increase intake of fresh fruit and vegetables and wholegrains.

 

Low energy and muscle cramps, poor sleep habits, headaches: Magnesium 300 biocomplex and or organic spirulina , increase green foods in diet. Atheletes magnesium requirements are greatly increased. Also siberian ginseng if you are training more than 5 hours a week as well as working long hours and find your energy is flagging. Siberian ginseng is an adrenal tonic.  Spirulina can be very useful also for increasing energy levels.

 

Resistance training: Whey protein supplement (purchase a whey protein free of artificial additives) and increase lean proteins in diet. Ensure adequate fibre to enhance protein digestion. Tribullus to enhance muscle growth and increases energy. Tribullus naturally increases testorone production and is a natural alternative to steroids.

 

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