Nutritional ergogenics -
Note: If you are an online nutrition coach , try to incorporate these ergogenic foods into the mix for your clients.
An ergogenic aid is simply something that enhances athletic performance. In the realm of nutrition, this falls under the purview of ergogenic foods foods that enhance sports performance through their specific nutritional benefits.
Consuming watermelon before exercise helps cut recovery time and boost performance. Watermelon is a rich source of citrulline, an amino acid that can be metabolized to arginine, a conditionally essential amino acid for humans.
Arginine is the nitrogenous substrate used in the synthesis of nitric oxide. It plays an essential role in cardiovascular and immune functions by accelerating lactic acid removal, and allowing better physical performance by enabling athletes to carry out more intense training. The end result?
A faster recovery after each workout. Dose: mL of natural watermelon juice. Beetroot and leafy greens are good sources of nitrate. Dietary nitrate is absorbed rapidly from the stomach and small intestine.
Six days of dietary nitrate supplementation in the form of beetroot juice ~0. Researchers at the Biological Sciences Laboratories of Kao Corp. The results indicate that GTE is beneficial for improving endurance capacity and support the hypothesis that the stimulation of fatty acid utilization is a promising strategy for improving endurance capacity.
In a study by Saat et al. Coconut water was found to be significantly sweeter, caused less nausea, and fullness without stomach upset, and was also easier to consume in larger amounts compared with a carbohydrate electrolyte beverage and plain water ingestion.
Researchers concluded that the ingestion of fresh young coconut water could be used for whole body rehydration after exercise. Peppermint is a natural herb with analgesic, anti-inflammatory, antispasmodic, antioxidant, and vasoconstrictor effects. The results of the experiment showed peppermint essential oil to have favorable effects on performance, gas analysis, spirometry parameters, blood pressure, and respiratory rate in the young male students who completed a standard treadmill exercise test.
The plausible explanations were relaxation of bronchial smooth muscles, increase in the ventilation and brain oxygen concentration, and decrease in the blood lactate level. The International Society of Sports Nutrition ISSN proposes that exercising individuals need approximately 1.
Concerns that protein intake within this range is unhealthy have been unfounded in healthy, exercising individuals.
Optimally, one should seek to obtain protein requirements from whole foods e. eggs, meat, fish, poultry and dairy as well as vegetable sources such as soy and legumes.
Supplemental protein is also a safe and convenient method of ingesting high quality dietary protein. The timing of protein intake shortly after exercise can improve recovery and lead to greater gains in fat free mass. The effects of regularly consuming medium-chain triglycerides MCT on swimming endurance was investigated by Fushika et al.
The group fed MCT showed significantly greater swim capacity than the control group. These findings were evident in both trained and untrained subjects. The major metabolic consequences of the adaptations of muscle to prolonged MCT administration during endurance training were higher activities of enzymes involved in energy production and macronutrient utilization.
MCTs provide about ten percent fewer calories and are more rapidly absorbed by the body and more quickly metabolized as fuel because they cross the mitochondrial membrane very rapidly, and do not require the presence of carnitine, compared to long chain fatty acids.
The result of this accelerated metabolic conversion is less fat storage and greater conversion into fuel for immediate use.
MCTs have gained in popularity with athletes seeking to increase energy levels and enhance endurance during high-intensity exercise, as well as serving as an alternative energy source i. nutritional ketosis for athletes on high-protein, low-carbohydrate diets.
Additionally MCTs can be quickly mobilized in the post-exercise recovery phase to rebuild muscles and prevent catabolism. The dose of MCT e. MCTs can cause nausea and gastric discomfort, so start low and increase dose only as tolerated. See also: Foods High in Healthy Fats.
Carbohydrates and fats are the two primary fuel sources oxidized by skeletal muscle tissue during prolonged endurance exercise. The contribution of these fuel sources depends on the exercise intensity and duration, with a greater contribution from carbohydrate as exercise intensity increases.
Endurance performance and capacity are influenced by the availability of carbohydrates. Therefore, improving carbohydrate availability during prolonged exercise through carbohydrate ingestion is an important strategy for performance enhancement.
This is likely related to the sparing of skeletal muscle glycogen, prevention of liver glycogen depletion and subsequent development of hypoglycemia. The mechanism responsible for the ergogenic properties of carbohydrate ingestion during short, more intense exercise bouts are likely mediated by the central nervous system.
These athletes are advised to follow similar carbohydrate feeding strategies as endurance athletes, but need to modify exogenous carbohydrate intake based upon the intensity and duration of the activity.
In a study by Lunn et al. The study examined effects of fat-free chocolate milk consumption on kinetic and cellular markers of protein turnover, muscle glycogen, and performance during recovery from endurance exercise.
The effects of consumption of milk after endurance exercise on post-exercise muscle protein fractional synthetic rate FSR , signaling molecules of skeletal muscle protein turnover, leucine kinetics, and performance measures, suggests unique benefits of milk compared with a carbohydrate only beverage.
There is growing scientific evidence supporting the use of low-fat milk and chocolate milk following exercise by both individuals and athletes who habitually undertake strength or endurance training.
There are a number of studies suggesting that fat free milk and chocolate milk are as effective and possibly more effective, than commercial sports drinks, at promoting recovery from strength and endurance exercise. Milk also has the added benefit of providing additional nutrients and vitamins that are not present in commercial sports drinks.
For those who are lactose intolerant, there are lactose-free options. While on the topic or sports drinks and carbohydrates, bananas have been shown to be an effective option. Nieman et al. They found that the ingestion of bananas before and during prolonged and intensive exercise is an effective strategy, both in terms of fuel substrate utilization and cost, for supporting performance.
See Banana Nutrition Facts for more great info! Dietary carbohydrates have varying glycemic indexes and may differentially affect metabolism and endurance.
In a study by Kern et al. Eight endurance-trained cyclists completed 2 trials in random order. After 45 minutes of submaximal exercise, subjects completed a minute performance trial. Blood was collected prior to the exercise bout, as well as 45 minutes after exercise, to determine serum concentrations of glucose, insulin, lactate, free fatty acids, triglycerides, and beta-hydroxybutyrate.
Performance was not different between the raisin and gel trials. They study concluded that raisins appeared to be a cost-effective source of carbohydrate for pre-exercise feeding in comparison to sports gel for short-term exercise bouts.
American Physiology Society. Retrieved September 17, from www. Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J. International Society of Sports Nutrition position stand: protein and exercise.
J Int Soc Sports Nutr. Cermak NM, Gibala MJ, van Loon L. Nitrate supplementation's improvement of km time-trial performance in trained cyclists. Int J Sport Nutr Exerc Metab.
Cermak NM, van Loon LJ. The use of carbohydrates during exercise as an ergogenic aid. Sports Med. doi: Note that National Nutrition reserves the right to refuse the processing or shipment of an order for any reason.
For full legal and privacy disclosure click here. Ergogenics Nutrition. Ergogenics Nutrition are the creators of Organic Whole Greens to support overall health and optimize your nutrition.
Ergogenics Nutrition focuses on quality ingredients and manufacturing to provide the best in natural health supplements. Per Page 15 30 List Grid Sort A-Z Product Name A-Z Product Code Price A-Z Brand Review Rating. Adventure Greens Unsweetened - g Powder. Ergogenics Nutrition Organic Adventure Greens include families of algae, green vegetables, cereal grasses, and legumes which improves the immune system and detoxification.
It also aids the diges It also aids the digestive system and more effectively protects you against disease and illness. Each serving is equal to 6 servings of common vegetables per day. In Stock. Shop By. Category green superfood supplements 1 nn awards winners 1 Format powder 1 Important Info no dairy 1 no gluten 1 no soy 1 non-gmo 1 vegan 1.
First name is required!
I ergogeenics Ricky Sports performance tracking, founder of Ergoegnics Nutrition. I have a ergogennics education in the field of nutrition Nutritioanl I'm an ergogenjcs snowboarder and hiker. I Nutritional ergogenics this Nutritional ergogenics in with the goal of making a Nutritionla change in the sports supplement world. As founder of Ergogenics, I know how hard it is to find good quailty products. I understand customers like yourself are looking for clean supplements that are free from artificial sweeteners, additives, preservatives, colours, fillers, gums, and binders. Ergogenics was developed to meet the needs of athletes and conscious shoppers like yourself. The goal of our company is to become successful as you see success in your own well-being through the regular use of our products.
0 thoughts on “Nutritional ergogenics”