Tag Archives: Sports

Protein Requirement For Runners.

The importance of protein for runners is, protein helps in injury prevention. Protein is crucial to muscle recovery after a run.

During running a alot of body tissues experience small tears. A diet rich in protein helps in repairing muscle damage.

Research also has shown when protein is taken atleast one hour after work out it diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle.

Amount of protein runners should eat

To gain the full benefits of protein’s power, most sports dieticians and nutritionists recommend eating protein within 30 minutes of finishing a run that’s when your muscles are the most receptive to a helping hand.

The amount of protein to eat should be based on your sex, weight and age. Running Times magazine has a formula on how to calculate your Protein requirement based on your weight.Read it at Running Times Nutrition

Chris Solinsky Training Regimen : Work Out

Chris Solinsky has debunked the Myth that stated only light weight runners can run a fast 10,000m.

Chris Solinksy’s 26:59.60 10,000m American record is special in 4 ways.

  1. According to science of sports, Only 31 runners have broken 27 minutes for 10,000m.
  2. According to running times, No non African-born runner has ever run as fast.
  3. No one in the world—not Bekele, Tadese, Kogo or anybody else—has run that fast this year.
  4. The big one: His weight, Chris Solinsky weighs 73Kgs, compare that to the top guns at this level, Bekele at 54 kg (119 lbs), Gebrselassie (56 kg/123 lbs), Tergat (63kg/132 lbs) and Sammy Wanjiru (52kg/115 lbs). The sports scientist has a fantastic graph on these, see graph

So How Did Solinsky Train to be this fast? : Training Regimen & Work Out

The answer is inside a running times interview. The guy disclosed he has focused on aerobic running. By aerobic running he means he does his training by running at a pace he is able to breath comfortably.We can all do this but the special thing about Chris is the distance he covers in a week, he runs 100 – 120 miles a week. He has been doing this over the years and it seems he is now reaping the fruits.

Read the rest of the interview at running times.

Running Quote : Masters Inspiration

A good reason why running is not just for the young.

As Mexico City Games decathlon champion Bill Toomey once said in Track & Field News: “Competition’s too much fun to be left to the kids.”

If you stopped engaging in sports you must have forgotten the last time you had fun. Maybe you should join a running club and remind yourself how fun life is.

How to Get Kids To Drink More water

Drinking water is important for healthy development. But research shows that kids, by and large, simply don’t drink water, even if it’s readily available. Which means if not supervised, active kids are at a risk of dehydration.

In a group of studies in the 1990s, young athletes were brought in to a human performance laboratory in Canada and asked to complete intermittent, easy sessions of bicycling, while drinking as much water as they liked. During the 90 to 180 minute sessions, the “children dehydrated progressively and their core temperatures increased faster than in adults,” the researchers found.

Change the beverage, though, and children’s drinking behavior alters — dramatically. In the Canadian laboratory cycling study, when the kids were offered grape-flavored water, they voluntarily drank 44.5 percent more than when the water was unflavored.

The trick : give them flavoured water!

You dont have to buy expensive sports drinks. A flavoured drink can be water mixed with a fruit juice. The home made fruit juice made from natural fruits is better than the supermarket juices. Natural juices are more nutritious.