If you as a runner train or race with an energy food, such as a gel, a bar, a block, or a bean, then you know how important it can be to keep you going.

• Your body can get the energy that it needs from the carbohydrates that it delivers.
• You may get the electrolytes that your body needs as a result of losing salt through perspiration.
• You may get the protein needed for your body to process the carbohydrates.
• You may get a dose of caffeine to stimulate your performance.

But how often do you consider and appreciate your energy food?

"Why," you may ask, "is this important?"

Because you can activate and leverage the Law of Attraction to make your life as a runner more pleasurable by regularly feeling gratitude for your energy food. And you can regularly feel gratitude for your energy food by creating a list of statements of gratitude for it and then daily or weekly reading the list and pausing on each statement to concentrate on the positive emotions that you associate with that statement.

You could write your own list of statements of gratitude from scratch, but a faster approach is to edit the following list to personalize it to your particular perspective.

• I have a lot of gratitude for the people who advertise this food's benefits, because it was this advertising that made me aware of these benefits.
• I love the way that I can buy energy food in a variety of forms, depending on what I can tolerate as well as my tastes and desires on any given day.
• I am truly thankful to the many researchers and developers who invented the energy food that I consume on my long runs.
• I am grateful to everyone involved in delivering this food to me -- from the suppliers of ingredients and packaging, to the food manufacturer, to the shipping company, to the people who stock the shelves, to the cashiers and online-order processors.
• I appreciate the many flavors of energy food available to me.
• I love the way that this food nourishes me, gives me energy, and replenishes my electrolytes -- all without upsetting my stomach or making me feel burdened by a heavy meal.
• I am grateful to the online retailers and specialty shops that carry and sell my energy food.

If you like the statements on this list, then, by all means, use them! Or add to this list. Or create your own list, perhaps using these statements as models of what to write. But, no matter what list you decide to use, read -- and feel! -- the statements on it regularly.

Kirk Mahoney, Ph.D., loves to walk and run, and his SpryFeet.com website provides practical research for runners and walkers. By going to http://www.SpryFeet.com/Reports/, you can get his FREE "Pace Tables for Runners and Walkers" special report, letting you look up paces needed to complete several different race distances within given durations and for different micro-level-pacing methods.

(c) Copyright - Kirk Mahoney, Ph.D. All Rights Reserved Worldwide.

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The athletic performance of an athlete depends on the kind of food nourishment that they eat. Athletic nutrition should be in accordance with the athlete's sport and their physical needs. A lot of athletes, particularly the youth, practice certain eating habits which can greatly affect their athletic performance.

Basically, athletic nutrition plays a very significant role in the training program of an athlete. Sad to say that some athletes believe that their performance can be improved through quantity. Most athletes today put more emphasis on their training by means of increasing their calorie intake while putting their performance and overall wellness at risk.

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The regular uptake of calories for each athlete must be able to provide enough energy which is essential for optimal growth and development. Depending on the kind of sport, the ultimate aim of sports nutrition is to take in protein, fats and carbohydrates in right amounts. This is important because it enables athletes to have high-level performance as well as to keep up with optimal growth and developmental patterns. The intake of protein should be within the right range so as to promote total bone and muscle repair. This way, athletes can take in adequate amounts of carbohydrate to satisfy themselves while the other calories left are reserved for dietetic fats.

It is a well-known fact that athletes require more calories when they undergo training. This is of the essence to keep them strong and fit for the training. But sometimes athletes exceed their calorie intake limit. More often than not, athletes eat unhealthy types of foods. They take in too many calories as they believe that these extra calories will boost their strength and athletic performance. The majority of these calories are turned into fat. No matter which kind of food is consumed, if the quantity of calories is above the normal amount needed by the body, the extra calories will still become fat and will be stored in the liver. This stored fat will affect the performance of the athlete as it will induce premature fatigue and reduce speed and stamina.

Every sport activity calls for various strengths. In view of that, the training program for an athlete usually concentrates on improving certain parts of the body. This also requires the intake of sports nutrition supplements and products that will enable the athlete to withstand long and heavy training.

To sum up, the main issue of athletic nutrition is centered on a well balanced diet and proper eating habits. As an athlete, you need to be focused on your training. You have to develop a technique to make the most of your training and be prepared on the day of competition. In addition, you can fully develop your abilities and athletic performance through the use of sports nutrition products such as fat burners, creatines and whey proteins. These products are a great source of sports nutrition. Remember, if you are serious about your training, it is a good idea to get expert advice from a sports nutritionist that can help you with your diet.

Article Source: http://www.articlesbase.com/nutrition-articles/what-you-should-know-about-athletic-nutrition-1874437.html

About the Author

With a lifelong passion for health, I enjoy sharing my personal experiences with diet and exercise. I also enjoy reviewing products, enjoy my latest reviews on which utensil organizer to choose for the kitchen and shabby chic mirror decorative ideas for your home.

Fitness nutrition fuels your performance and maintains the right balance your body needs to stay in shape. If you are participating is sport then you need special foods and supplements as it is imperative to fuel your body with carbohydrates, proteins, fats, vitamins and minerals and water. Carbohydrates are of vital importance for athletes as it supplies the body with glucose creating energy. Your energy reserves are stored in the muscles and liver which is known as glycogen.

Fats are also a source of energy and athletes especially need dietary fat to enhance their performance, especially those that run long distance. Protein is needed to build and repair muscle. Vitamins and minerals are needed to maintain body function and minerals such as calcium, sodium and potassium replace the body's electrolytes during strenuous exercise. All these essential fitness nutrition supplements come from healthy eating.

Athletes should drink plenty of water, as water keeps the body hydrated and once you become dehydrated muscle cramps develop very quickly. Should you be participating in an event and you get cramps you will not be able to continue participating in the event. You have to ensure that you eat a variety of different nutritional foods which will ultimately ensure that you are in peak condition at all times.

In most cases an athlete's trainer makes sure that the person is eating correctly and there is always a strict fitness nutrition protocol which an athlete needs to follow. About 2 hours before athletes perform they have a meal which is loaded with carbohydrates usually pasta with a salad and meatless pasta sauce. Just before they perform they need to drink water and during their performance they are given a carbohydrate drink and as soon as they have completed their activity they are given water to drink and an hour later another meal.

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All types of sodas as well as coffee which contain high contents of caffeine should be avoided as these types of drinks cause dehydration. Athletes are given drinks such as power aid or one of the many other brands that contain carbohydrates and electrolytes.

Athletes should avoid eating foods such as beans, bran, cabbage, broccoli as these food cause gas and sometimes stomach cramping during exercise. When athletes are not competing their diet program consists of highly nutritional foods based on fitness nutrition and they eat around 6 to 8 small meals a day along with plenty of fluids.

With a lifelong passion for health, I enjoy sharing my personal experiences with diet and exercise. I also enjoy reviewing products, enjoy my latest reviews on what you need to know about choosing a chrome towel bar and a heated towel bar for your bathroom.

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Let me preface this post by saying: ?I eat these foods.? Yes, it is true, I do eat about 50% of the foods listed. Especially peanuts, Smartfood, and some of the carbohydrate foods listed at the bottom.

If you take this list literally, it will just aggravate you, so take it with a grain of salt? or maybe a rain of whole wheat.

There are many terms that are misleading in the food advertising industry today. Think of how many times you see healthy phrases plastered all over food containers.

What are they ?

Diet Soda

Sushi made with white rice and imitation crab meat or vegetables

Peanuts

Reduced-Fat Peanut Butter

Corn Oil

Fat-Free or Reduced Fat Salad Dressing

Anything made with Soy

Yogurt cups, especially those with fruit at the bottom

Fruit Juice, Dried Fruit, and Fruit Cocktail

Smartfood (Cheesy Popcorn)

Beans packed in sugary syrups such as Boston Baked Beans

Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels

Read the article to see why these foods are killing you:? http://www.projectswole.com/healthy-lifestyle/20-unhealthy-foods-that-you-think-are-healthy-but-are-actually-killing-you-slowly/

image source : http://www.sxc.hu/photo/1097100

When it comes to making sure you get the correct nutrition your body needs for running, there are a few issues that affect women more than men. This is partly due to the fact that women tend to pay a lot more attention to their weight than men do, and not necessarily for all the right reasons.

First, you should ensure that you get enough iron in your diet. Iron is essential for transporting oxygen through your bloodstream, as well as providing a key building block of muscle tissue. It is easy for women to become anemic (i.e. have insufficient iron) because of their periods. If you don't eat red meat, make sure that you get iron from sources such as dark green vegetables, beans and dried fruit.

Avoid drinking coffee or tea with your meals, as these interfere with the absorption of iron. Watch carefully for the symptoms of anemia, which include fatigue, palpitations, dizziness, dryness of mouth, sores in the corner of the mouth and brittle hair. Your doctor can easily test for iron deficiency. If necessary take a food supplement to maintain your iron levels.

Second, you should ensure that you have enough calcium. This is essential for building strong bones, and avoiding osteoporosis; it may also help to reduce high blood pressure. Dairy products are generally a good source of calcium; if you don't eat dairy products then try to buy calcium-fortified alternatives (you can buy calcium-fortified mineral water, orange juice and soya milk, for example).

Third, some women runners don't eat enough fat. You need some fat in your diet, not least to ensure that you have healthy hair and skin. Remember that some fats are good for you - try to increase your intake of mono-unsaturated fats (e.g. from olive oil and nuts) and essential fatty acids (e.g. from oily fish and seeds) while avoiding saturated fats (which mainly come from animal products).

Get the latest tips and reviews ready to buy treadmill for your home gym. If it's a home use fitness treadmill you're looking for, make sure you're armed with the facts before parting with your money.

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• Enjoy the Last Supper. Eat aggressively the night before a long ride so your muscles are crammed with glycogen the next morning. Emphasize carbohydrates such as pasta, vegetables, bread, whole grains, and fruit. Don?t forget dessert!
• Don?t Skip Breakfast. Cycling?s smooth pedaling motion means you can eat just before a long ride without risking stomach upset. You?ll need a full tank. Cycling consumes about 40 calories per mile, or 4,000 calories in a century ride.
• Three hours before the start, eat about 60 grams of carbohydrate if you?re an average-sized woman, 80 to 100 if you?re a man. (Cereal, skim milk, a banana, and a bagel with jam equals about 90 grams of carbo.) Many riders find that adding some protein and fat, like scrambled eggs or an omelet, keeps their stomach satisfied longer.
• Prehydrate. Fluids are as important as food. Drink at least eight big glasses of water the day before the ride. If you don?t, your performance and comfort may plummet by mile 50. During the hour before the ride, sip 16 ounces of a sports drink.
• Eat and Drink During the Ride. Drink before you feel thirsty. Your sensation of thirst lags behind your need for liquid, so grab your bottle every 15 minutes and take a couple of big swallow (about four ounces). About every 30 minutes, eat 20 grams of carbohydrate?the equivalent of half an energy bar, several fig bars or half a banana. Some riders prefer smaller portions more frequently.
• On unsupported rides, use a backpack-style hydration system and carry food in your pockets. Stop at convenience stores along the way, if necessary. Most organized rides have aid stations every 20 miles or so, but always carry food and fluid just in case.
• Hydrate After the Ride. No matter how much you drink on a long ride you?ll finish dehydrated. Weigh yourself before and after, then compare the figures. Lost weight means you?ve failed to replace the fluid you?ve sweated out. Drink 20 ounces of water or sports drink for each lost pound of bodyweight. How do you know you?ve caught up? Your urine will be pale and plentiful, and your weight will be back to normal. Rehydrating is especially vital during multiday rides. If you get a little behind each day, by the end of the week you?ll be severely dehydrated, feeling lousy, and riding poorly.
• Eat for Tomorrow. Muscles replace glycogen better if you consume carbohydrate immediately after riding. So within 15 minutes of getting off the bike, eat or drink 60 grams of carbohydrate (if you?re an average-sized woman) or 80 to 100 grams if you?re an average male. The re-fueling process becomes progressively less efficient as time passes. Eat or drink a high-carbo snack while chewing the fat with your riding buddies.

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There are several foods all athletes should eat in the days before an event to ensure peak performance. They include:

1. Whole grains-whole grain food such as cereal, bagels, pasta, and bread give good,long-lasting energy to the whole body. As the most important food group, athletes should eat many whole grain carbohydrates before an event.

2. Peanut butter-peanut butter is a good source of protein and essential fats, and it is easy to carry and eat on the go. Other protein sources will work as well, such as lean meat or dairy; the important thing is to get adequate protein before and after a work out. Protein helps the body in maintaining aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking protein from lean tissue. Adequate protein speeds recovery and helps in actual performance situations.

3. Fresh fruits and Vegetables-fresh produce is a great way to get vitamins and minerals that help the body function as normal. They are usually fat-free and contain lots of energy for the body to use during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low potassium levels can lead to muscle cramps and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate potassium intake, because too much too quickly can lead to a heart attack. Athletes should take in 435 milligrams of potassium for every hour they exercise. While potassium does not aid in actual performance, it speeds recovery and should be considered as one of the most important supplements to an exercise program.

Another benefit of fruits and vegetables is iron. Chick peas, spinach, asparagus, broccoli, apricots, and figs are all good sources of iron, a nutrient that prevents fatigue, headaches, lack of stamina, and boosts the immune system. Athletes are generally at risk for anemia, having too little iron in the blood, because of the amount iron used in exercise. Recommended daily intakes are 6-11 milligrams, a number easily attained by eating leafy green vegetables or foods rich in vitamin C.

4. Calcium-Rich Foods-foods such as cheese, yogurt, and milk contain necessary calcium, which creates strong bones and protects athletes from injury. These dairy products are also a good source of protein, but they should be eaten well before an event, as they take some time to process. If the body does not tolerate dairy well, supplements should be included to ensure that athletes receive the recommended daily intake of 1000 milligrams. As an example, a cup of skim milk provides about 300 milligrams of calcium.

5. Fiber-Rich Foods-Fiber is the nutritional component that keeps athletes full and regulates the digestive tract. Many of the foods already mentioned include fiber, but it is important for coaches to know which foods help athletes regulate fiber levels. Examples of fiber-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way to determine the necessary amount of fiber is to add 5 to the athlete?s age. For example, a 10-year-old athlete needs about 15 grams of fiber daily. After the age of 15, athletes need 20-25 grams of fiber a day.

Kenny Buford spent years playing baseball at the college level. Today, he coaches 3 youth development teams and shares his extensive coaching knowledge on his blog, you can visit him here: http://www.baseball-tutorials.com

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Tired of the same old do's and don't when it comes to dieting and weight loss? If you're one of the many women trekking the hard path to weight loss, you've probably come across programs that tell you to avoid certain kinds of food. There are those that recommend vigorous exercises to rev up your metabolism but only allows you to eat a third of your usual intake. Chances are, you feel deprived. And this deprivation will probably cause you to binge later or have mood swings. It could even affect your work and family life. But did you know that you could diet and lose weight without sacrificing the things you want? This is the game plan for the slow and conscious eating diet.

Recent studies concluded that diets which are low-fat or low-calorie can only do so much to your body. Dieting and weight loss through this may not event prevent heart diseases. Moreover, another research show that our bodies utilize and absorb more nutrients from foods that we like. This means that scarfing down plate after plate of brussels sprouts or brocolli won't do you much good than you expect if you don't like veggies. This is because if we are presented with something that we like, say, roasted chicken with lemon butter sauce, our brain, upon recognizing the smells and sight will send signals to the stomach to release more digestive juice. The result? A better metabolized and digested protein than servings of tofu that will just go to waste simply because our brain protested against it. But don't binge yet, certain precautions must be considered to avoid going into a pleasure eating overdrive.

First, the food must have nutritional content. This means that chips and chocolate diets are out. Vegetables, fruits, proteins, and whole grains are preferred. Smother them in sauce and prepare them the way you like. Fry, steam, grill, or bake, it's up to you. The key to this method of dieting and weight loss is proper nutrition and yummy food. Second, assess why you need to eat. Are you really hungry? Is it just for socializing? Or is the desire to eat an emotional thing? In short, have the right attitude when it comes to food. Eat substantial portions are enough for sustenance, a small amount if you're just in for the chat, and control your indulgence when eating for emotional needs. This brings us to our third consideration, the method of eating or your eating habits. You may have to tweak your eating habits a few times to control eating for pleasure. Make like the French and chew your food slowly. Savor every flavor and texture. It is important to prolong delight in eating your meal. Without realizing it, you'll feel fuller and more satiated sooner with smaller portions. The result? Easy dieting and weight loss with minimal effort on your part.

For more valuable information on Dieting and Weightloss, please visit http://www.womandiet.com

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Many people, both men and women, long for the day when their body was toned and they could proudly show off their midsections and slim, visible abs. Frequently they will start an exercise program with the goal of losing their belly and getting back their flat, sexy abs they once had when they were young.

It's a worthwhile goal and it CAN BE DONE! You have to forget about the hype and the lies circulating everywhere in slick magazines, late night infomercials and from the mouths of misinformed "experts". There are three main points to keep in mind if you want to start a successful exercise program to get your nice sexy abs back.

Firstly, you must get you diet under control. It's a sure bet that you will never lose your belly if keep eating the Standard American Diet (S.A.D.) of fast food burgers, fries and a soda. Devoid of nutrition, too many of us are starved for real nutrients and seek instant gratification with junk food and fast food. A good rule of thumb is if it comes out of a bag or box then forget about it. You have to start eating more fresh, nutrient dense foods and moving away from overcooked, overprocessed, and over sweetened junk. It also a bad idea to fall for the current fad diet of the month, be it low fat, low carb or low anything. Your body needs the macronutrients from all these food groups. The body needs healthy fats, for example, from good sources like avocadoes, eggs, coconuts, nuts and fish. What it doesn't need are the fats from refined, hydrogenated oils or fried foods.

Secondly, if you want six pack abs, then you have to stop focusing on training your abs! They may seem contradictory until you understand a key point about starting an effective exercises program: You must start an exercise or training program that triggers a metabolic response that burns fat! Sit ups and crunches simply don't mobilize the body enough to do this.

The main hurdle especially when first starting out, is to lower your body fat percentage. One of the main reasons you don't have a six pack is because they aren't visible-they are covered up by layers of fat!
So instead of doing specific "abs exercises" like crunches or situps you need to target large muscle groups like the legs, back, torso and chest. Examples of better exercises are squats, deadlifts, step ups, wind sprints, kettlebells, and step-ups. These will do much more for your body if you want to burn fat.

Thirdly, understand that intense, variable resistance training does more to burn fat in your body than monotonous, steady state type of cardio like long distance running. Resistance workouts build more muscle mass and the muscle mass you have the easier it becomes to burn calories and stay fit and trim.

Get a free training book on 27 insider training secrets and a 10 lesson course to get those flat, sexy abs click here now:

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What is sports nutrition? Do athletes have different dietary needs than everyday people, or do they simply need to eat more?

To answer that question, you first have to look at how the general population eats. According to recent research, the number one source of calories in the American diet is sodas, with white bread in second place.

So clearly, eating like the general American population would not be recommended for athletes. So let's look at what the demands are for sports nutrition:

A balanced diet: It's an overused term, but in the case of sports nutrition, it's an essential principle. Athletes put heavy demands on their bodies - and except for the elite few, most of us are doing our workouts in addition to the demands of everyday life. Thus it is essential that sports nutrition meets all the athlete's energy and nutrient needs.

That means a diet based on the following:

? Fruit

? Vegetables

? Lean protein (chicken, low fat cuts of meat, fish, beans)

? Whole grain carbs

That also means that there are lots of foods that should be avoided, including:

? Chips

? Cookies

? Sweets

? Sodas

? Excessive alcohol

? Chips

? Fast food

? Ready made meals

? Any highly processed foods

Unfortunately that represents the vast majority of the American diet - a recent estimate suggests that fresh food makes up less than 10% of the typical American's diet.

Sports specific elements: While a balanced diet should be the basis of any athlete's daily intake, there will be additional requirements that can vary from sport to sport. Thus bodybuilders will tend to consume more protein, while endurance athletes place more of an emphasis on high quality carbs.

Knowing the demands of your sport is thus key to understanding how you might need to modify your diet.

Water: People often forget about water when thinking about their diet, but it is a key element. Not drinking enough water has numerous serious consequences, including:

? Headaches (doctors estimate that 70 - 90% of all headaches are due to dehydration)

? Poor skin, dry skin etc

? Excess body fat

? Poor muscle tone and size

? Decreased digestive efficiency and organ function (constipation etc)

? Increased toxicity in the body

? Joint and muscle soreness

? Water retention and bloating

It is thus essential that you drink water throughout the day. The recommendation for the general population is at least 8 glasses of water per day, but athletes in training will need to consume more than that to make up for what they lose working out.

Supplements: Supplements for athletes fall into two categories - general health supplements, such as multivitamins, and performance related ones such as protein or creatine.

Given the demands on an athlete, and the difficulties of getting complete nutrition from your diet, it is recommended that all athletes take a daily multivitamin.

Sports specific supplements are a more personal matter, but there is no doubting the effectiveness of creatine for helping athletes train harder, or protein powders when athletes are looking to gain muscle.

For more information on Sports Nutrition visit: http://EnergySupplementsCenter.com/sports-nutrition-1
Or go to http://www.energysupplementscenter.com/

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