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Sports Nutrition for Better Workouts
Posted by Les Wong, Vice President, Shaklee Health Sciences
June 5, 2012 in Healthy Weight Natural Nutrition I believe exercise is one of the great gifts in the world today. It’s healthy, it’s energizing, and it helps us to feel and look our very best. So shouldn’t we do everything we can to get the most out of our workouts? How many of us actually know that what we ate last night and this morning can have a huge impact on the quality of our workout today? Yes, it’s true, sports nutrition can ensure your diet will efficiently fuel your exercise — and not slow it down. Here’s a look at the parts of a training diet designed to optimize athletic performance: • Fluids help maintain normal body temperature and deliver energy and nutrients to muscles; this is important because well-hydrated athletes can perform better and longer. • Carbohydrate is the fuel of choice for all athletes because it is the most readily available fuel source for working muscles. • Protein is essential for increasing muscle mass and strength, and for better recovery from prolonged or intense exercise. • Vitamins and minerals don’t provide energy, but they’re essential for converting the food you eat into energy your muscles can use. 
For more information on Shaklee Athletes visit Team Shaklee Athletes at www.athletes.shaklee.com
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Timing the consumption of your food and drink throughout exercise can improve hydration, energy, recovery, and the quality of your workouts. Following this sports nutrition regimen before, during, and after workouts can help you to get the most out of your training.
BEFORE: The American College of Sports Medicine recommends pre-hydrating with 2–3 cups of fluids in the hours before exercise. Carbohydrate-rich foods such as pasta, salads, fruits, and sports bars should be eaten two to four hours before exercise, and you should consider topping off your fuel stores with a high-carbohydrate nutritional shake as little as an hour before your event. DURING: Continue hydrating with at least a half cup of water or sports drink every 15 to 30 minutes during exercise. For longer events, consider easily digested high-carbohydrate foods, including gels, bars, bagels, and bananas. AFTER: Make sure to consume fluids, carbohydrate, and protein immediately after exercise to maximize hydration, muscle refueling, muscle repair, and muscle rebuilding. The right blend of carbohydrate and protein after exercise can enhance the recovery process, especially in those who workout daily. Sports nutrition helps me feel fit and healthy every day, and I know it can help anyone who really wants to make their workouts count. | ||
Sports Nutrition
students and avid athletes of any age
About Alex Swanson
Alex Swanson is a sports nutritionist and certified personal trainer from Newport Beach, California. Athletes from recreational to Olympic across the country and
Canada have come to Alex for specialized nutrition programs. Alex has taught body-weight training for adolescent athletes, and has trained clients with multiple sclerosis, diabetes, rheumatoid arthritis, and cancer along with chronic neck, knee and back problems. He received his B.A. from Concordia University in Irvine, California, sports nutrition training from Huntington College of Health Sciences, and certification for personal training through the National Academy of Sports Medicine.
Canada have come to Alex for specialized nutrition programs. Alex has taught body-weight training for adolescent athletes, and has trained clients with multiple sclerosis, diabetes, rheumatoid arthritis, and cancer along with chronic neck, knee and back problems. He received his B.A. from Concordia University in Irvine, California, sports nutrition training from Huntington College of Health Sciences, and certification for personal training through the National Academy of Sports Medicine.
This information was taken from a presentation given by Alex Swanson who works with athletes from ages 10-22. This information can apply to adults who work out frequently as well.
He educates students on POWER FOODS, SPEED FOODS and ENDURANCE FOODS. He first teaches them how to eat, then how to do protein shakes and meal shakes and then how to do supplementation.
He educates students on POWER FOODS, SPEED FOODS and ENDURANCE FOODS. He first teaches them how to eat, then how to do protein shakes and meal shakes and then how to do supplementation.
ENDURANCE FOODS
Are for sports like running, swimming and water polo, because they burn up a lot of energy and hydration is an issue as well. Swimmers burn 280-400 calories in 30 minutes. They need muscle endurance. So their strategy is eating endurance foods the night before and 2-3 hours before the event as well as re-hydrating.
ENDURANCE FOODS included Shaklee's Performance drink. They also include pasta, rice and oatmeal. These are slow-burning carbs. These are the carb load meals the night before.
ENDURANCE FOODS included Shaklee's Performance drink. They also include pasta, rice and oatmeal. These are slow-burning carbs. These are the carb load meals the night before.
SPEED AND POWER FOODS
Are for basketball, baseball, volleyball, tennis, football, etc. These athletes need endurance foods, but more importantly, they need speed and power foods. They need fast reactions. Volleyball and baseball are very hard on the body because they need quick responses.
SPEED FOODS are the nuts, walnuts, almonds and good fats like avocados, oranges, fruit and yogurt. These are things you can have an hour before competition which won't weight you down but give you quick energy. They are foods that kids like. Performance drink fits here as well.
SPEED FOODS are the nuts, walnuts, almonds and good fats like avocados, oranges, fruit and yogurt. These are things you can have an hour before competition which won't weight you down but give you quick energy. They are foods that kids like. Performance drink fits here as well.
POWER FOODS
Are the proteins and the basis of each meal - steak, chicken, fish, cottage cheese, peanut butter, etc, as well as protein shakes.
ALL SPORTS NEED ALL THREE KINDS OF FOODS, BUT YOU FOCUS ON DIFFERENT ONES DEPENDING ON THE SPORT.
ALL SPORTS NEED ALL THREE KINDS OF FOODS, BUT YOU FOCUS ON DIFFERENT ONES DEPENDING ON THE SPORT.
FOODS TO AVOID
Avoid Sodas. The sugar makes you tired and weak. If you cut out only one thing, it should be soda. The biggest complaint is that students feel tired in the afternoon.
Avoid Fast Foods. Look around for better choices than burgers and fried foods. There are so many chemicals and preservatives in these foods that they body doesn't recognize them and so it stores the food because it doesn't know what to do with them rather then making them available for energy. It contributes toxicity which is another stress factor for the body. Avoid white flour and hydrogenated oil.
Avoid Fast Foods. Look around for better choices than burgers and fried foods. There are so many chemicals and preservatives in these foods that they body doesn't recognize them and so it stores the food because it doesn't know what to do with them rather then making them available for energy. It contributes toxicity which is another stress factor for the body. Avoid white flour and hydrogenated oil.
ALEX RECOMMENDS THESE SHAKLEE BRANDS:
*VITALIZER:
This is a perfect option for your athlete if they are willing to take the daily strip of vitamins. Within the daily strips, you get 2 Vita Lea Multi-vitamins, 2 B-complex, Vitamin C, Vitamin E, Vitamin A, Omegas and Acidophilus in the Optiflora. The Vita Lea Multi-vitamin / Multi-mineral covers all of your foundational bases. The Vitamin C is important to support an athlete's immune system so they won't get sick, because their body is under so much stress. The B-complex helps with the stress, but also builds and maintains muscle. The Vita E is important for oxygenating the blood. Vitamin A is actually stores as betacarotene within your body so that you get those nutrients when you need it. The Omegas in the fish oil will help with circulation and acts as an anti-inflammatory. The Optiflora will help with the immune system and help to regulate the digestive tract. With all of this Vitalizer can be a perfect option for a little over $2/day!
PHYSIQUE:
This is a phenomenal product. Alex always noticed his soreness went away in one day with Physique, but with other products, it would take 2-3 days for soreness to go away. With Physique he can work out hard the very next day. The first three hours after a work-out or event is where you need to recover the most. Physique handles that recovery really well during those three hours and you might not even be sore. You want to take it within the three hour period and then you take another Physique drink two hours later right after you eat. Some kids have two games on the same weekend. Portions are important. Smaller students or girls need only 1 serving. Boys take a larger serving each time especially if they are wanting to build muscle. Physique repairs and builds muscle. Anytime the muscles are taxed they burn and this is the point that muscle fibers are tearing down. When the body goes to rebuild them, they build stronger and bigger because of this anabolic process. Physique shakes help incredibly for students or adults.
*SHAKLEE 180:
This is an excellent option for the athlete because this protein is high in leucine. Leucine is an amino acid that tells your body to burn the fat and keep the muscle. This is exactly what athletes want / need. Cinch Shake comes in Vanilla, Cafe Latte, Chocolate or Strawberry with the soy-based version and Vanilla as a Whey protein.
*SHAKLEE 180 SNACK BARS:
This is an optimal snack for those who need quickly absorbed protein. This is a soy based bar with 10 grams of protein, 3 grams of fiber and 15 grams of carbohydrates. The Shaklee 180 Snack bars come in the following flavors: Chocolate, Chocolate Toffee, Peanut Butter, Lemon Cranberry or an Assortment of the three flavors.
*SHAKLEE ENERGY CHEWS:
This is a new product that gets your body moving, sharpens your mind and can even improve your mood. Shaklee Energy Chews contain natural caffeine from green tea, B Vitamins, Vitamin C and D. Many athletes have found these chews helpful just prior to their game or sport. An Olympic skier gave a testimonial that these chews definitely gave him the "sharpness" that he needed before he performed.
PERFORMANCE:
This is superior to Gatorade, which has too much sugar in it and sugar dehyrates the body. Performance hydrates you and keeps you going strong the entire game. Alex uses it exclusively himself, and has tested it out in various ways. It's excellent! There's a steady stream of carbs to burn while drinking Performance and the electrolytes address recovery and rehydration.
MEALSHAKES:
This is something that students can make in five minutes. It's a quick meal and great with a banana in it and/or whole grain toast and/or fruit. It's important to have protein in the morning. Kids love the taste. You can make it as hot chocolate as well. Mealshake is a dairy based protein.
ENERGIZING SOY PROTEIN: Add it to anything in the morning. You can have a shake with eggs or in your oatmeal. Alex recommends the Vanilla flavor so that you can have more flexibility with it - in milk or orange juice or apple juice. You can make it into a fruit smoothie with the help of a blender. Energizing Soy Protein is soy-based.
CITRIBOOST: This is a powered multivitamin that is easy to add to a protein shake. Many students don't like to take vitamins but are ok with adding something like Citriboost to their shake. You can get the essential vitamins and minerals along with some acidophilus.
Note: If you look on the FAQs for Shaklee Energy, it will say not recommended for children under 18 and pregnant women because of the Caffeine.
*The following products are new since this presentation was given.
This is a perfect option for your athlete if they are willing to take the daily strip of vitamins. Within the daily strips, you get 2 Vita Lea Multi-vitamins, 2 B-complex, Vitamin C, Vitamin E, Vitamin A, Omegas and Acidophilus in the Optiflora. The Vita Lea Multi-vitamin / Multi-mineral covers all of your foundational bases. The Vitamin C is important to support an athlete's immune system so they won't get sick, because their body is under so much stress. The B-complex helps with the stress, but also builds and maintains muscle. The Vita E is important for oxygenating the blood. Vitamin A is actually stores as betacarotene within your body so that you get those nutrients when you need it. The Omegas in the fish oil will help with circulation and acts as an anti-inflammatory. The Optiflora will help with the immune system and help to regulate the digestive tract. With all of this Vitalizer can be a perfect option for a little over $2/day!
PHYSIQUE:
This is a phenomenal product. Alex always noticed his soreness went away in one day with Physique, but with other products, it would take 2-3 days for soreness to go away. With Physique he can work out hard the very next day. The first three hours after a work-out or event is where you need to recover the most. Physique handles that recovery really well during those three hours and you might not even be sore. You want to take it within the three hour period and then you take another Physique drink two hours later right after you eat. Some kids have two games on the same weekend. Portions are important. Smaller students or girls need only 1 serving. Boys take a larger serving each time especially if they are wanting to build muscle. Physique repairs and builds muscle. Anytime the muscles are taxed they burn and this is the point that muscle fibers are tearing down. When the body goes to rebuild them, they build stronger and bigger because of this anabolic process. Physique shakes help incredibly for students or adults.
*SHAKLEE 180:
This is an excellent option for the athlete because this protein is high in leucine. Leucine is an amino acid that tells your body to burn the fat and keep the muscle. This is exactly what athletes want / need. Cinch Shake comes in Vanilla, Cafe Latte, Chocolate or Strawberry with the soy-based version and Vanilla as a Whey protein.
*SHAKLEE 180 SNACK BARS:
This is an optimal snack for those who need quickly absorbed protein. This is a soy based bar with 10 grams of protein, 3 grams of fiber and 15 grams of carbohydrates. The Shaklee 180 Snack bars come in the following flavors: Chocolate, Chocolate Toffee, Peanut Butter, Lemon Cranberry or an Assortment of the three flavors.
*SHAKLEE ENERGY CHEWS:
This is a new product that gets your body moving, sharpens your mind and can even improve your mood. Shaklee Energy Chews contain natural caffeine from green tea, B Vitamins, Vitamin C and D. Many athletes have found these chews helpful just prior to their game or sport. An Olympic skier gave a testimonial that these chews definitely gave him the "sharpness" that he needed before he performed.
PERFORMANCE:
This is superior to Gatorade, which has too much sugar in it and sugar dehyrates the body. Performance hydrates you and keeps you going strong the entire game. Alex uses it exclusively himself, and has tested it out in various ways. It's excellent! There's a steady stream of carbs to burn while drinking Performance and the electrolytes address recovery and rehydration.
MEALSHAKES:
This is something that students can make in five minutes. It's a quick meal and great with a banana in it and/or whole grain toast and/or fruit. It's important to have protein in the morning. Kids love the taste. You can make it as hot chocolate as well. Mealshake is a dairy based protein.
ENERGIZING SOY PROTEIN: Add it to anything in the morning. You can have a shake with eggs or in your oatmeal. Alex recommends the Vanilla flavor so that you can have more flexibility with it - in milk or orange juice or apple juice. You can make it into a fruit smoothie with the help of a blender. Energizing Soy Protein is soy-based.
CITRIBOOST: This is a powered multivitamin that is easy to add to a protein shake. Many students don't like to take vitamins but are ok with adding something like Citriboost to their shake. You can get the essential vitamins and minerals along with some acidophilus.
Note: If you look on the FAQs for Shaklee Energy, it will say not recommended for children under 18 and pregnant women because of the Caffeine.
*The following products are new since this presentation was given.
You May Also Be Interested In the Following:
- Sports Nutrition Success Stories
- Listen to Sports Nutrition for Athletic Excellence, by Kai Fusser and Scott Higgins
- Listen to Sports Nutrition, by Dr. Stephen Chaney
- Smoothee Recipes
