Calcium and vitamin D help keep bones strong. Strong bones can keep you on your feet, and prevent falls that can damage joints. Dairy products and green, leafy vegetables like broccoli and kale are good sources of calcium. Because of the hard impact nature of running all runners should ensure they consume food rich in Calcium. If you don’t get enough calcium in your diet, ask your doctor about supplements.
Ryan Hall uses two sports supplements to sustain energy, to train harder and build stamina to achieve superior results. I found this information from Ryan Hall official Asics blog. 8 Things Ryan hall will carry to 2010 Boston marathon post. The two supplements are Cytomax powder and Muscle milk. Cytomax Powder Athlete supplement. On the official site it is described; Cytomax® Performance Drink is made for a different brand of athlete. Its blend of complex carbohydrates and sugars work to sustain energy, so you can train harder, build stamina, and achieve superior results – Proven Results! Muscle Milk Sports drink Athlete Supplement I loved how it is described on their site. Simply put it is the protein! This is a protein sports drink that is designed to promote the development of lean muscle. It promises to increase endurance, fat burning and strength. Do they work? The proof is in how well Ryan hall performances
I was wondering why Lindsey Vonn is such a fast skier, then I learnt that she is sponsored by Red Bull, the drink whose slogan is “It gives you wings” Lindsey Vonn official sports energy drink is Red Bull. Apart from the performance enhancement she gets from the drink, Red Bull also provides Lindsey Vonn with two trainers who travel with her around the world ensuring she sticks to her regimen. Plus she also gets real American dollars from her sponsors. Red Bull Energy drink Key Ingredients are 1. Taurine – helps to remove harmful substance from the body e.g Lactic acid, i.e my guese 2. Glucuounolactone – Works just like taurine, removing waste substance from the body 3. Caffeine – Said to improve reaction speed, alertness and concentration. 4. B – Group vitamins 5. Sucrose 6. Glucose 7. Water – You need it to mix all the above. Source ; Red Bull site
For some people just eating a balanced diet and doing resistance training is not enough to bulk up, they need a nutritional supplement to provide a lift. Consuming a Creatine supplement can give a person 2 to 3 times the amount that could be obtained from a very-high-protein diet. Some personal trainers recommend nutritional supplements to their clients. In this New York Times article a personal trainer explains how Creatine works.
Creatine nutritional supplement is for anyone who dreams to add size and defination to his muscles and to see results as quickly as possible. Most experts warn users of creatine supplement to take it with caution because taking more than the recommended doses of fitness supplements can be harmful. Too much creatine in the system can lead to side effects. Negative Side effects of creatine supplement According to this wikipedia article some of the side effects of creatine may include:
The important thing when taking creatine or any other supplement is to stick to recommended dosage.
Quercetin is an energy boosting supplement that was made famous by FRS Energy drink. The energy boosting drink was endorsed by Lance Armstrong and everyone in cycling and running community became curious on what was inside. One of the ingredients inside FRS Energy drink is Quercetin. In a lab study, Quercetin was been shown to increase energy expenditure in rat which made some people to suspect it might have a similar effect on humans. Although FRS claims it works, many people disagree but some swear by it. If you believe in it or want to give it a try, you can get it naturally or take the supplement. Natural Sources of Quercetin To get more quercetin you can increase your intake of the following foods that are thought to have quercetin: -
Quercetin Supplement One advantage of buying a supplement is ; Quercetin is available in higher amounts in dietary supplements than would typically be found in food sources. I guess you would need to eat a basket of Apples just to get the same amount of quercetin in a tablet. Supplements are sold as capsules or tablets or in drink form like in the case of FRS energy drink. A word of caution, before taking any supplement consult with your doctor.
I was surfing around the internet when I found this interesting piece on cbs news During a 2004 Summer Olympics awash in controversies over steroids and supplements, one sportswriter wryly noticed that top American swimmer Michael Phelps was playing it safe — he preferred to drink Carnation Instant Breakfast between races. I wondered whether Carnation Instant Breakfast supplement had any special ingredient that made Phelp’s swimmer faster than competition. One fact about Carnation Instant breakfast is that it contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks like gatorade can’t match. The carnation instant breakfast also contains alot of calories, it adds 130 calories to a single glass of milk. All this benefits of carnation instant breakfast helps to hasten recovery.
Dara Torres has defied age, at 40 she swims faster that she did at 20. According to Dara Torres her one secret is Amino acid supplements. She takes amino acid supplements developed by German swimmer Mark Warnecke, who won a world championship in breaststroke at the age of 35. The amino acid is said to speed recovery. Amino acid supplement composition On his Web site, Warnecke does not offer a full list of ingredients and their proportions. He does name several amino acids, including glycine, proline, and especially arginine. He says arginine is responsible for increased blood circulation, which “significantly reduces regeneration time” of muscles. In America, he adds, it’s known as “natural Viagra??????”
Vitamin C is the most widely taken nutritional supplement and is available in a variety of forms, including tablets, drink mixes, crystals in capsules or naked crystals. Tablet and capsule sizes range from 25 mg to 1500 mg. Vitamin C (as ascorbic acid) crystals are typically available in bottles containing 300 g to 1 kg of powder (a teaspoon of vitamin C crystals equals 5,000 mg). If you want to go through the natural route. Natural sources of Vitamin C. Foods containing vitamin C Vitamin C is found in a wide variety of fruits and vegetables, including citrus fruits, dark leafy greens, broccoli, tomatoes, potatoes, liver products, and oysters.
Protein is one of the three essential components of the human diet, along with carbohydrates and fats. Protein, which is composed of various types of amino acids, provides the raw material for both muscle construction and repair. Road running is an impact sport, all that running causes small tears inside although the tears are not visible they are buried under the skin, a runner feels them in form of slight pain. A diet rich in protein can help in repair of damaged tissue. Although an athlete may get protein from eating regular protein rich foods, sometimes this is not enough and an athlete may need to boost the protein intake with a protein supplement Experts recommend supplements because a high quality, concentrated protein product will repair the muscles stressed from a demanding workout more quickly than proteins consumed through food. Popular Protein Supplements
Just remember before you decide to use any supplement consult with your doctor, nutritionist or advisor. |
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