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  • The keys to nutritional recovery
    recovery Hydration glycogen replacement and biochemical balance encompassing inflammation and oxidation repair of tissue damage and restoration of normal immune function Attention to any one of these areas will aid post exercise recovery but attention to two or three areas will optimise recovery and set you up for better training and performance down the road Hydration The research is quite clear on a couple of important points with regards to hydration during and after exercise The first is that you will become dehydrated even with a short workout Count on it and plan for it The second is that electrolyte beverages with low sugar concentrations are clearly superior to water in absorption and retention in the body Glycogen Replacement The most important effect of your post exercise snack is to rapidly stimulate glycogen resynthesis Almost any combination of carbs and protein will do the job a peanut butter and jelly sandwich a glass of chocolate milk one of the commercial post exercise recovery drinks etc Endurance athletes should shoot for about 300 500 carbohydrate calories consumed as soon as possible following exercise Biochemical Balance The biochemical changes that occur during exercise encompass a wide range of systemic disruptions such as increased inflammation and oxidation tissue damage mostly to the skeletal muscles and lungs and temporary suppression of immune system activity If not adequately addressed these biochemical derangements can increase your risk of illness colds flu and other respiratory tract infections injury tendonitis fasciitis and stress fractures and overtraining lethargy depression and irritability Getting inflammation and oxidation under control is as easy as getting some more antioxidants into your diet Brightly colored berries blueberries blackberries and raspberries most fruit juices orange grape and apple and even dietary supplements that contain flavonoids antioxidant and proteolytic enzymes anti inflammatory are an easy approach to combating these biochemical compounds that can delay tissue repair Enhancing the tissue reparative process is also fairly simple The protein that you may already be consuming with your post exercise carb based snack will provide the amino acid building blocks that the body will use to rebuild damaged muscle tissue Finally one of the most overlooked aspects of post exercise recovery is restoring immune system function Intense bouts of training and competition can suppress immune function for a full day or more with a marathon distance run suppressing immune system activity for about two weeks Restoring immune function back to normal levels is partially accomplished by consuming antioxidant and anti inflammatory nutrients but also by providing specific amino acids glutamine and the three branched chain amino acids valine leucine and isoleucine that immune cells use as a fuel source when fighting infection and repairing tissue damage Most of us have no need to become Tour de France adept at post exercise recovery so we can ride 100 miles a day for three weeks However the majority of us maintain our endurance training as just one part of our complicated lives Enhancing your ability to recover quickly and fully can

    Original URL path: http://triathlete-europe.competitor.com/2016/04/11/the-keys-to-nutritional-recovery (2016-04-25)
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  • Quick swaps to improve your diet
    yogurt doesn t contain any of yogurt s healthful probiotics While it s low in fat it s usually crammed full of sugar Look for natural ice cream with fewer ingredients Swap egg white scramble with whole egg All the nutrients are in the yolk so why toss it and lose the extra flavour Swap raw tomato with cooked Raw tomatoes are fantastic and nutrient dense But cooked tomatoes actually contain more lycopene offering cancer fighting properties and UV skin protection Swap diet soda with mineral water Artificial ingredients add nothing to your diet except potential toxins They also trick your taste buds into thinking you are receiving calories Try mineral water with a lime wedge or fresh mint to spruce it up Swap packaged salad dressing with make your own Even the most natural dressings have additives Simply combine a good olive oil with balsamic vinegar sea salt and pepper Add honey mustard or chopped herbs for added flavour Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session How to do a proper plank Five tips for avoiding bike Injuries FILED UNDER Nutrition TAGS Change Diet Fruit how to improve make swap Vegetable Most Read Popular Now Most Watched The 1 Workout To Get You Ready For Ironman Exercises to improve your reactive strength How Pain Tolerance Affects Performance Five tips for avoiding bike Injuries Managing Your Energy Levels On The Triathlon Swim Why you should run on grass Ask Coach Sara Best Drill To Promote A Strong Pull Phase The Pros And Cons Of SRAM s 1X Setup For Triathletes Swim Cramps What Why How To Deal With Them Joe Friel The Six Most Common Triathlon Mistakes The Perfect Two Week Taper Swim Tip Getting The Correct Hand Position Should You

    Original URL path: http://triathlete-europe.competitor.com/2016/04/07/quick-swaps-to-improve-your-diet-2 (2016-04-25)
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  • Insulin: The Muscle Recovery Mediator
    reduced and can even disappear Insulin is the time clock that controls how long the recovery window stays open Insulin levels peak 30 45 minutes after exercise and then fall dramatically When insulin levels rise multiple metabolic pathways are activated that determine the quality and speed of muscle recovery Insulin plays a vital role in replenishing depleted glycogen stores post exercise via two actions One it transports sugar into the muscle where is can be converted into glycogen Two it activates the enzymes responsible for manufacturing glycogen Since glycogen replenishment is the muscle cell s primary priority post exercise if insulin had no other action it would play a central role in muscle recovery However insulin exerts powerful effects on stimulating muscle protein growth and repair An essential action of insulin is to increase the transport into muscle of amino acids the building blocks of protein where they can be used for rebuilding and repair Insulin s anabolic effects do not end there Insulin also plays an important role in turning on one of the metabolic switches that control protein synthesis This action explains why combinations of carbohydrate and protein are far more effective in stimulating protein synthesis than protein alone Two switches are responsible for turning on protein synthesis One is activated by protein specifically amino acid levels in the blood and the second by insulin Consuming carbohydrate which raises insulin levels and protein in your recovery drink gives you a dual benefit In fact research has shown that a carbohydrate protein drink is 38 more effective than a protein drink in stimulating muscle protein synthesis post exercise The third recovery effect of insulin is inhibition of protein breakdown At any given time muscle protein is in a state of flux it is being synthesised and broken down When more protein is synthesised than broken down you have a net gain in lean body mass After exercise protein degradation is higher primarily because during extended endurance activity up to 20 of the working muscle s energy is derived from protein That s why consuming protein in your sports drink offers significant advantages It reduces the amount of muscle protein used for energy Higher breakdown rates of protein after exercise increases muscle soreness and slows the overall recovery process By inhibiting protein breakdown insulin mediates a faster recovery The bottom line by taking advantage of how and when insulin works and how nutrition can affect insulin activity triathletes can optimise muscle recovery and achieve significant improvements in endurance performance Primary Actions of Insulin 1 Replenishment of muscle glycogen 2 Stimulation of protein synthesis 3 Inhibition of protein degradation Dr Robert Portman a prominent sports science researcher is coauthor of Nutrient Timing and the Performance Zone His latest book is Hardwired for Fitness To create your personal nutrition action program visit www portmancalculator com Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session The Perfect Two Week Taper How to do a proper plank

    Original URL path: http://triathlete-europe.competitor.com/2016/04/05/insulin-the-muscle-recovery-mediator (2016-04-25)
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  • Nutrition Guidelines For Your First Olympic Triathlon
    and low in fat Dinner options could include rice quinoa pasta steamed vegetables potatoes lean protein and fruit Think bananas toast oatmeal bagels fruit or cereal for breakfast RELATED 9 Nutrition Rules For Beginners A few other key guidelines Load up on nitrate rich foods e g beets leafy greens rhubarb Nitrates are converted into nitric oxide in the body which increases oxygen delivery to muscles as well as energy production inside them I recommend that my athletes consume one can of beet juice daily for seven days prior to a race plus an additional dose with breakfast on race morning Consider caffeine which boosts athletic performance by decreasing your perceived level of effort in the brain Taking a caffeinated gel 30 minutes prior to the swim start and keeping a couple in your tri suit for the end of the bike or the run can give you an edge Think about adopting a plant strong diet Basing your diet on fruits vegetables whole grains beans nuts and seeds makes it easier to get to and maintain race weight aids in recovery by providing abundant antioxidants and strengthens your immune system which means fewer workouts skipped due to illness Follow the golden rule Don t try anything new on race day Related Stories The Perfect Two Week Taper Getting to Racing Weight for Triathletes The keys to nutritional recovery Insulin The Muscle Recovery Mediator FILED UNDER Nutrition Racing TAGS Nutrition olympic distance Most Read Popular Now Most Watched The 1 Workout To Get You Ready For Ironman Exercises to improve your reactive strength How Pain Tolerance Affects Performance Five tips for avoiding bike Injuries Managing Your Energy Levels On The Triathlon Swim Why you should run on grass Ask Coach Sara Best Drill To Promote A Strong Pull Phase The

    Original URL path: http://triathlete-europe.competitor.com/2016/04/05/nutrition-guidelines-for-your-first-olympic-triathlon (2016-04-25)
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  • Everything a triathlete needs to know about protein
    hour will maximise protein sparing and muscle breakdown Post training you should aim for 15 20 grams of protein to help support muscle repair and synthesis and support immune function Aim to consume this within the first 30 minute recovery window and also include carbs to help replenish glycogen the carbs also cause insulin to be secreted which helps your body uptake the needed amino acids from your protein How much is too much The absorption rate of protein from the GI tract varies with type of protein eaten but reaches a max of 8 10 grams per hour Also excessive protein intake that exceeds the liver s ability to convert excess nitrogen to urea stresses the body and can lead to increases in ammonia and insulin as well as nausea diarrhoea and calcium loss and increases overall fluid needs Finally when protein intake exceeds need it is likely that other nutritious foods and therefore critical nutrients vitamins and minerals are being crowded out and deficiencies may result So as with most things adequate protein intake is critical to overall health weight control and athletic performance but more is not always better If you are unsure whether your current protein intake is meeting your needs find a certified sports dietitian to ensure your attention to nutrition and training efforts pays off Common Protein Sources Eggs 6 7 grams each Greek Yogurt 13 16 grams per 5 ounces Red Meat 20 25 grams per 3 ounces Tofu 6 grams per 3 ounces Low Fat Milk 8 grams per cup Cooked Beans 8 9 grams per half cup Lauren Antonucci is a board certified specialist in sports dietetics three time Ironman finisher and the founding director of Nutrition Energy in New York City Related Stories Swim Tip Getting The Correct Hand Position

    Original URL path: http://triathlete-europe.competitor.com/2016/04/01/everything-a-triathlete-needs-to-know-about-protein (2016-04-25)
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  • Is Dietary Variety Overrated?
    the same foods frequently for long periods of time creates allergies or intolerance to those foods If it did all of China would be allergic to rice wouldn t it Meanwhile there may be some benefit to limiting the variety in one s diet The obvious advantage and the reason my own dietary variety is limited is convenience When you eat some of the same foods more or less every day you don t have to put a lot of thought and time into shopping for and preparing food A second advantage of food monotony is that it encourages healthy weight management Several studies have found that people eat more when they eat a wider variety of foods apparently because satiety results in part from tiring of the taste of food which obviously happens faster when you re eating just one thing Even more compelling is a National Weight Control Registry study which found that men and women who had successfully maintained a large amount of weight loss for a long period of time had a less varied diet than dieters who regained lost weight The authors of this study speculated that limiting the variety of foods in the diet might help people to better manage their total caloric intake RELATED Does Race Weight Actually Matter On the other hand there is also solid scientific evidence that dietary variety specifically in fruits and vegetables is beneficial for health For example in one study researchers from the University of Colorado divided 106 women into two groups and placed them on different diets Both groups consumed 8 10 servings of fruits and vegetables per day but one group ate 18 different varieties of fruits and vegetables while the other ate only five varieties Blood tests taken after two weeks revealed that while both groups showed a reduction in lipid peroxidation due to increased antioxidant intake only the wide variety group exhibited a reduction of DNA damage caused by free radicals Another study published in the prestigious Journal of the American Medical Association showed a 30 percent lower death rate over five and a half years within a population of 42 000 women among those whose healthy food variety in the diet was higher Such findings are not surprising The human genome is designed to benefit from dietary variety Perhaps the most characteristic feature of the human diet as compared to the diets of other species is the sheer variety of foods we eat When our ancestors diverged from chimpanzees more than four million years ago the key trend in the evolution of our diet which paralleled our genetic evolution was a trend toward incorporating more and more foods Paleolithic humans living between 10 000 and 8 000 B C are believed to have consumed anywhere from 100 to 200 different plant foods annually The agricultural revolution and other historical events sharply reduced the variety in the human diet Today the average American gets two thirds of his daily calories from just four

    Original URL path: http://triathlete-europe.competitor.com/2016/03/31/is-dietary-variety-overrated (2016-04-25)
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  • Is your training making you a food addict?
    and milk A study in The Journal of Nature and Neuroscience tested rats consuming large amounts of high fat and calorie dense foods Drugs such as cocaine and eating too much junk food both gradually overload the so called pleasure centres in the brain says co author Paul J Kenny Ph D Eventually the pleasure centres crash and achieving the same pleasure or even just feeling normal requires increasing amounts of the drug or food This effect is seen not just in rats but humans as well Triathletes may be especially susceptible to eating addictive foods since they are regularly depleting their glycogen stores during workouts Eating processed and sugary foods such as candy bars gummy bears or cookies or drinking a Coke does provide fast replenishment during or after workouts while improving blood glucose or blood sugar However if you become programmed to always eat these foods after a workout versus more nutritious carbohydrates you may become susceptible to eating more addictive foods on a regular basis If the cycle of choosing bad foods and overeating is impacting your ability to reach your health and fitness goals you may be on the edge of a downward spiral Because food is socially acceptable and a necessary part of everyday life this addiction can be hard to acknowledge and break Food addiction and overeating certain foods do not always mean that the individual is overweight or visibly unwell Don t forget that you can be thin or fit looking and yet still be lacking nutrient wise a good diet is the basis of health as well as performance Krista A Schultz Kristaschultz com is a triathlete coach and exercise physiologist with her own metabolic testing business Enduranceworks net Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A

    Original URL path: http://triathlete-europe.competitor.com/2016/03/29/is-your-training-making-you-a-food-addict (2016-04-25)
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  • How to do a proper plank
    it difficult to do this without bending at the waist or twisting along your long axis but keep your body as straight and neutral as possible Keep each foot elevated for a two count and pause for a two count between foot lifts Build up to 10 lifts per foot Other modifications to the plank can be used to strengthen different parts of your core To work the obliques rotate onto one side and suspend your body between the forearm of your bottom arm and the outside of your lower foot with your other foot stacked on top Rotate onto your other forearm to work the other side There s also a reverse or supine plank Rotate again so you re face up with your body suspended between your forearms with your elbows again directly underneath your shoulders and the heels of both feet resting on the mat or floor toes pointed upward Both the side plank and the reverse plank can be made more challenging with leg lifts Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session The Perfect Two Week Taper Why you should run on grass FILED UNDER Training TAGS advice Core exercise how to plank Tips Most Read Popular Now Most Watched The 1 Workout To Get You Ready For Ironman Exercises to improve your reactive strength How Pain Tolerance Affects Performance Five tips for avoiding bike Injuries Managing Your Energy Levels On The Triathlon Swim Why you should run on grass Ask Coach Sara Best Drill To Promote A Strong Pull Phase The Pros And Cons Of SRAM s 1X Setup For Triathletes Swim Cramps What Why How To Deal With Them Joe Friel The Six Most Common Triathlon Mistakes The Perfect Two Week Taper Swim Tip Getting

    Original URL path: http://triathlete-europe.competitor.com/2016/04/25/how-to-do-a-proper-plank?utm_medium=whats-hot (2016-04-25)
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