Vegetarian Cyclists Nutrition
Dec 29th, 2013 by Aldouspi

Vegetarian Cyclists Nutrition

“The average person has about the same amount of iron in their body as a large rusty nail. It’s purpose in the body is to help with the formation of red blood cells that are used to transport oxygen to a cyclists hard working muscles. A deficiency of iron could lead to anemia and the associated symptoms of tiredness and fatigue. In athletes where the risks of over training are high (such as in cycling) it is vitally important to maintain high levels of iron in order to maintain performance. Symptoms of Iron Deficiency in Cyclists Symptoms of iron deficiency are not unique to the condition and can easily be mistaken for general states of tiredness. To the cyclist however, many of the symptoms can simply be diagnosed as over training when in fact a deficiency can be a cause of the symptoms. Symptoms of iron deficiency include: Fatigue Weakness Brittle Nails Irritability Paleness of colour in the face/tongue Pica (a strange craving for mineral rich non food substances such as dust or sand) Vegetarians and iron Iron is one of the most difficult minerals for our bodies to breakdown and absorb. In addition endurance athletes such as cyclists lose iron during exercise and therefore need to ensure iron intake is high to maintain the correct levels. Add to this that vegetarians generally have a lower iron intake because of their diet (see below) and it is easy to see why cyclists with vegetarian diets need to pay particular attention to their iron intake to avoid an iron deficiency. Foods that are rich in iron Most mild iron deficiencies in cyclists can be corrected by changes in diet that result in an increase in the consumption of iron rich foods. Generally foods contain two types of iron: Heme iron sources are usually found in meats and are much more easily broken down and absorbed by the body than non-heme ironthat is usually found in vegetables and grains. The foods listed below have high iron content; Lean red meats, chicken, turkey Fish (eaten by some vegetarians) Eggs Beans (fresh or baked), lentils, chick peas Nuts Fortified breakfast cereals Brown Rice Tofu Wholewheat bread Leafy greens such as spinach and broccoli Dried fruit such as apricots, prunes, raisins Avocado Iron Absorption Most vegetarian diets do not contain as much iron as a non-veg one. The interesting thing about iron as mentioned above is that the body finds it very hard to absorb. Vitamin C has been found to be great at helping the body absorb iron. Foods particularly rich in vitamin C such as oranges, kiwi, broccoli, kale, tomatoes, peppers and orange juice can massively increase the amount of iron you can absorb. Therefore if you are a vegetarian be sure to make sure you include these types of foods in your diet. On the flip side tea has been found to impede iron absorption so again try to avoid drinking tea with or immediately after your meals. Iron Supplements Iron supplements are usually not required unless you have very severe iron defficiency. Too much iron can be very bad for the body and so most doctors recommend treating any deficiencies purely through the adaption of diet. Donating Blood If you give blood you usually have about 1 pint removed each time which equates to about 10% of the total blood in your body. If you have particularly low iron levels the nurse may send you away without taking any blood telling you to increase your iron intake. Assuming you do give blood, you will need to pay attention to your diet to help your body recover it’s hemoglobin levels as quickly as possible. Your on bike performance should not be affected for moderate rides however during high intensity rides (races, interval training etc) you may notice a drop in performance until your body has recovered which can take up to 14 days.”

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May 15th, 2011 by Aldouspi Sports nutrition certified experts needed in sports industry

Athletic performance is greatly related to nutrition. Sports nutrition deals with study and practise of nutrition in relation to athletic performance. This branch of study deals with studying and providing nutrition requirements to an athletic based upon his body and athletic requirements. This is regarded as a specialized branch of study because an athlete performance depends upon the nutrition and food intake. This branch or field of study describes and studies the nutrition requirements of the athlete thereby giving the athlete the nutrition requirements which he should full fill so that he and his body stays in great form.

We all know about the craziness which a sports star has in this 20th generation. Sports nutrition is very important because it decides the fitness level of the sports star. Sports nutrition is considered in endurance (cycling, running, etc) and strength sports (weight lifting and body building). These sports chiefly concentrate in providing and maintaining the health, physical performance and growth.

This specialised course needs certification from a recognised certification provider like Certification is very important because you might be working with world class athletes. Working with world class athletes is not a Childs play you will be accountable for all the nutritional requirements of the athlete which also includes strengthening the immune system from various kinds of diseases. Certification for this particular type of industry will get you into higher positions because qualified and experienced sports nutrition experts are in high demand.

There are various goals which you need to accomplish such as preparing the athlete for performance or training, maintaining the level of performance or training with balanced diet, improving the body composition, speed and recovery, increasing energy for both practise and competition and increasing the immune system immunity level so that it can defend from viruses and diseases. At the last sports nutrition will take care of the overall health giving balance of all the necessary requirements.

There is another specialised field of study inside sports nutrition which is aerobic and anaerobic exercise. After prolonged training and exercise sessions there exists 30 minutes recovery time for anybody during which the whole system needs to get replenished with vital nutrition’s. Liver and skeletal muscles need to be supplemented with nutrition’s.

Anaerobic exercise it is vital to replenish the Glycogen levels in the body although they never get depleted fully. Carbohydrates, proteins and amino acids are very vital to improve the overall system recovery after heavy weight lifting exercise. These carbohydrates are needed to replenish the system quickly and effectively.

In many countries a sports nutrition professional needs to be certified and should have relevant experience in sports nutrition before higher level certification. Alternatively sports nutrition job aspirants can obtain certification from renowned certification provider which increases chances of his employment within the industry. New graduates entering into this profession can increase their perks if they get certified by leading certification agencies. Graduates entering into this industry should obtain certification because it can give them an edge from the other candidates. Many candidates prefer to get certified by government agencies of their country initially and then later opt for private certification which improves the quality of their resume.

Courseware can be obtained from certification authorities which serve as a reference book often dealing important concepts and articles which may be relevant from the examination point of view. There are various sources of information available to a prospective candidate in this field he can obtain an online PDF book, physical handbook, Nutrition journals, magazines of sports nutrition, text books, etc. sports nutrition courseware and certification by is wellresearched and easy to understand and interpret and will help you understand the nittygritties of the field.

Many sports nutrition’s work in health clubs, studio, athletes, private places along with personal trainer, often charting out the routine course of action which an athlete needs to take, etc. It is very important for sports nutrition to document and note the requirements of the athlete and his body.

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