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Nutritional Strategies for Kidney Disease - National Kidney FoundationNutritional strategies -
Creatine is one of the most studied and safest supplements on the market and, in my opinion, the most impactful on performance. Creatine has been shown to have numerous benefits, but for the purposes of this article, we primarily see performance improvements in repeated bouts of high-intensity exercise with short recovery periods.
Based on our earlier discussion of surrounding energy systems, we know phosphocreatine is the substrate used in the ATP-CP, our main energy system utilized in maximal sprints. Creatine phosphate provides a rapid source of phosphate to resynthesis ADP to ATP. On an omnivorous diet, most individuals will get between 1 and 2 grams of creatine daily found in meat, fish, and eggs.
Supplementation is then recommended to saturate muscular stores. Creatine monohydrate is highly bioavailable and is what I recommend to the athletes I work with.
Creatine can be taken using a loading phase of 20—25 grams. Creatine intake post-training with carbohydrates and protein is found to enhance creatine storage caused by increases in blood flow and the effect of insulin.
Caffeine can also help with the release of calcium from the sarcoplasmic reticulum, which we discussed earlier. Gums with caffeine content, which are increasing in popularity, are absorbed more quickly and could be taken closer to competition.
The half-life of caffeine depends on genetic factors but ranges from 2. This would be most beneficial in sports with repeated high-intensity sprints 1—7 minutes and may not be beneficial in single, maximal sprint events. Gastrointestinal symptoms are a known side effect of sodium bicarbonate, and tolerance should be tested during non-key training sessions.
Splitting the amount into smaller doses spread over the pre-training period may help. This occurs through the increased synthesis of carnosine, which lowers the ph balance in the muscle by exchanging hydrogen ions for calcium within the muscle, leading to enhanced efficiency of contraction in coupling and excitation.
When compared to sodium bicarb, beta-alanine provides more chronic muscular adaptations. Parathesis is a known side effect of beta-alanine, but it can be reduced by dividing the daily dosage and spreading it throughout the day or using a slow-release capsule.
While your competitors obsess over finding the latest and greatest training fad in speed development, get an advantage by making sure that the V8 engine you built during training has the right high-octane fuel to use all that horsepower.
When looking at nutrition for speed development and competition, consider the Fueling Speed Hierarchy: carbohydrates, protein, hydration, micronutrients, and supplementation. Implement a few of these strategies into your training, and let those horses sing!
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Thomas T, Erdman KA, and Burke LM. Naderi A, de Oliveira EP, Ziegenfuss TN, and Willems MET. Maughan RJ Ed. Burke L, Deakin V, and Minehan M. Clinical Sports Nutrition 6th Edition 6th ed.
Lindsey Salwasser is a Registered Dietitian and a Certified Specialist in Sports Dietetics. Lindsey has spent the last five years as an Associate Athletic Director and Director of Performance Nutrition at the Division 1, Power 5 collegiate level most recently, Washington State University.
Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Please contact the developer of this form processor to improve this message. Even though the server responded OK, it is possible the submission was not processed. This article will discuss the five nutritional practices I believe have the biggest impact on helping athletes improve their strength, power, and explosiveness in ways that translate to increases in speed: Ensure sufficient carbohydrate intake.
This fuels our most utilized energy systems and provides the substrate used more directly in speed and explosiveness as the preferred fuel for the brain and central nervous system.
Plan adequate protein intake, timing, and dosages. Doing so will optimize muscle protein synthesis and allow for muscular adaptations to training.
This plays a crucial role in muscular contraction, body temperature regulation, and injury prevention. Consume an adequate intake of micronutrients vitamins and minerals. The benefits of this include helping regulate muscle and nerve contraction and providing antioxidants.
Supplement as needed with vitamins, minerals, and compounds. Finding the right supplements can improve power and explosiveness by reducing perceptions of fatigue, providing energy system fuel, and preventing acid-base disturbances. Click To Tweet Knowing the causes of central CNS and peripheral muscular fatigue in these maximal, short-duration training and competition scenarios allows us to better identify the nutritional strategies that can help support optimal speed and power output.
Ensure Sufficient Carbohydrate Intake Yes, Power Athletes, You Need Them Too! Carbohydrate depletion leads to fatigue. Click To Tweet Carbohydrate depletion leads to fatigue, which would typically be thought of as occurring in a longer duration sprint through the reduction of glycolysis.
Click To Tweet This has been demonstrated mostly in to minute activities e. Plan Adequate Protein Intake, Timing, and Dosages If carbohydrates are the king of performance nutrition, protein is the queen. A good goal for most athletes is to consume doses of 20—40 grams of protein every 3—4 hours while awake to optimize muscle protein synthesis and hit total daily protein intake needs.
Choose fresh or dry roasted, unsalted nuts and natural peanut butter for maximum heart protection. Avoid sugared, salted or oil roasted varieties. Purchase nuts in the bulk-food section of the grocery store or near the baking isle. Increase plant sources of protein and start reducing your intake of animal protein.
Research shows this can have positive overall impact on heart health. Substituting non-meat sources of protein for meat significantly reduces saturated fat and cholesterol and boosts heart-disease-fighting fiber, vitamins, minerals and antioxidants. Skipping meals is not recommended. Small, frequent meals and snacks appear to promote weight loss and maintenance and give you an opportunity to consume important nutrients throughout the day.
Skipping meals only lowers metabolism and deprives you of key nutrients. Researchers have found that people who balance their calories into four to six small meals each day have lower cholesterol levels. CustomFit Physicals Ask The Nurse Calculators Find a Doctor Request an Appointment.
Subscribe Donate. Joints and Muscles Migraines Nutrition Relationships Sleep Smoking Cessation Stress Vision Wellness. Podcasts Videos Watch Holly Thacker, M. Health Topics. Nutrition Strategies to Reduce Your Risk of Cardiovascular Disease Reduce Your Risk Factors Following these nutritional strategies can help you reduce or even eliminate some risk factors, such as reducing total and LDL-cholesterol; lowering blood pressure, blood sugars and triglycerides; and reducing body weight.
Here are seven up-to-date nutritional strategies aimed at reducing your risk factors and enhancing your health: 1. Daily Calories Daily Saturated Fat Limit g 1, 9 1, 11 1, 12 1, 14 2, 16 2, 17 2, 19 Read the Nutrition Facts Panel on food labels For a food to be labeled "trans fat free," it must contain no more than 0.
Since the ingredients listed on a food label are provided in order of weight, foods that contain partially hydrogenated oils at the top of the ingredients list contain more trans fat than those that contain partially hydrogenated oils lower on the list.
Therefore, watch your portion size. Margarine: Stick margarine contains more hydrogenated oil trans fat than tub margarine does; while tub margarine contains more hydrogenated oil than liquid margarine. A sample ingredient list is included below.
Shortening is an example of trans fat in its purest form. Almost all fast foods and fried foods are currently high in trans fat. But remember that a heart-friendly diet contains very little fried food. Unsaturated Fats Unsaturated fats are considered the healthiest fats because they improve cholesterol, are associated with lower inflammation a risk factor for heart disease , and are associated with overall lower risk of developing heart disease.
There are two types of unsaturated fat: monounsaturated polyunsaturated Monounsaturated Fats Considered one of the healthiest fat sources in the diet, monounsaturated fats should make up the bulk of your daily fat intake.
Monounsaturated fats are found in high concentrations in these foods: Olive oil Canola rapeseed oil Peanut oils Most nuts excluding walnuts , nut oils and nut butters such as peanut butter Olives Avocados Polyunsaturated Fats Polyunsaturated fats are found primarily in: Corn oil Soybean oil Safflower oil Flax oil and flax seeds Sunflower oil Walnuts Fish Omega-3 is one type of poly-unsaturated fat that has additional protective benefits against cardiovascular disease, including lowering triglycerides, protecting against irregular heartbeats, decreasing the risk of a heart attack and lowering blood pressure.
Total Fat According to the latest national cholesterol guidelines, your total daily fat intake should range from 20 to 35 percent of your total daily calories.
Limit Dietary Cholesterol Because cholesterol is made from the liver, it is only found in foods of animal origin not in plant-based foods. Daily Cholesterol Recommendation If you have high cholesterol levels mg or lower If you have normal cholesterol levels mg or lower Here are a few tips to cut cholesterol in the diet: Eat three or fewer egg yolks per week.
Choose egg whites or egg substitutes instead. Remove skin from poultry before eating; trim fat from red meat before eating. Limit red meat and poultry portions to a3-ounce portion size of a deck of cards.
Choose nonfat or low-fat cheeses. Limit total cheese intake to three meals weekly. Try soy-based cheese alternatives on sandwiches or in casseroles. Choose broth over cream-based soups. Limit high-fat dairy foods such as cream cheese, 4 percent cottage cheese or whole milk yogurt; choose nonfat or low-fat varieties.
Get Your Daily Fiber Boost As part of a healthy diet, fiber can reduce cholesterol. Daily Fiber Recommendation Age Group 38 grams Men 50 and under 25 grams Women 50 and under 30 grams Men over 50 21 grams Women over 50 There are two types of dietary fiber: soluble and insoluble.
Each has a unique effect on health. Soluble viscous fiber: Provides the greatest heart-health benefit because it helps to lower total and LDL-cholesterol. Good sources of soluble fiber include oats, oat bran, barley, legumes such as dried beans, lentils and split peas , psyllium, flaxseed, apples, pears and citrus fruits.
Good sources of insoluble fiber include wheat bran, whole wheat and other whole grain cereals and breads, nuts and vegetables. Different nutrition strategies and how to decide what is the best approach for you.
This leads into How having a nutrition coach can benefit you. Book with Bec here. Scroll to Top.
Nutrihional should Nutritional strategies mindful of good nutrition for Nufritional and long-term health, but need Nutritional strategies strategies strxtegies most people to meet the demands of their sport. Athletes also need to develop good sports nutrition habits so they can perform at their best. Overall Healthy Eating 2. Sports Nutrition 3. Food and Recipe Ideas for Athletes 4.
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