THE STUFF of CHAMPIONS
With a vast array of appealing foods and all kinds of information on foods, coaches should diligently seek out true information and disseminate it (Mannie, 2001). This will accrue to their athletes’ best performance and prevent poor health. Nutrition should be a top priority and based on scientific, official facts. The Food Guide Pyramid or FGP, developed by the U.S. Department of Agriculture, is the template for the daily food consumption of the basic nutrients, specifically for athletes. These nutrients are carbohydrates, protein, fat, vitamins, minerals and water (Mannie).
Food sources include bread, cereal, rice and others in the pasta group (Mannie, 2001).
The FGP recommends 6-11 servings of these sources, 3-5 servings of vegetables and 2-4
of fruits to fill in 60-70% of the daily requirement of the nutrient. These foods should be in an athlete’s regular grocery list. A carbohydrate-rich diet maintains muscle and liver glycogen and blood glucose at optimal levels. Glycogen is the body’s fuel, specifically for high-intensity athletic performances. The shortage of ingested carbohydrates often accounts for easy fatigue. Athletes need 3-4 grams of the nutrient per pound body weight daily. Heavy training requires even more. An athlete on heavy training needs 0.5 grams of carbohydrate food or drink to recover every two hours in the next 6-8 hours after training. A 200-pound athlete, for example, needs to ingest 100 grams every 2 hours for at least 6 hours from heavy training or a game (Mannie).
Popular high-glycemic foods are glucose, 100 g; Gatorade, 91; baked potatos, 85; corn flakes, 84; rice cakes, 82; microwaved potato, 82; jelly beans, 80; vanilla wafers, 77; cheerios, 74; Cream of Wheat, 74; watermelon, 72; Lender’s white bagel, 72; white bread, 70; whole wheat, 65-75; Fanta soft drink, 68; Mars bar, 68; grape nuts, 67; couscous, 65; table sugar, 65; raisins, 64; oatmeal, 42-75; and ice cream, 36-80 (Mannie, 2001). Moderately glycemic foods are bran muffin, Bran Chex, orange juice, boiled potato, brown rice, white and long grain rice, popcorn, corn, sweet potato, overripe banana, Pound cake Sara Lee, green peas, baked beans, white parboiled rice, lentil soup, orange, all-Bran cereal, spaghetti without sauce, pumpernickel bread and unsweetened apple juice. Low-glycemic foods include apple, pear, PowerBar, chocolate milk, low-fat fruit yogurt, chickpeas, frozen lima beans, yellow split peas, skim milk, dried apricots, green beans, under-ripe bananas, lentils, kidney beans, whole milk, barley, grapefruit and fructose (Mannie).
Approximately 15% of daily calorie intake should be protein, according to nutrition experts (Mannie, 2001). Most people actually consume more than this. It consists of amino acids, which build tissue. Nine of them are considered essential because they come from food. The body needs 21 to build tissue. The body makes the remaining 12 when necessary. Quality protein sources include dairy products, fish, poultry, meat and other animal sources. The recommended daily allowance is .04 grams per pound body weight for an ordinary person. The very active one or competitive athletes may need .06-.09 grams. The body does not need more than .09 grams (Mannie).
Athletes should eat healthier, high-quality protein sources regularly but not in excess (Mannie, 2001). Muscle growth comes from strength-training, not from over-consumption of protein. They should look for loin or round beef; leg and loin of pork; and low-fat, skim milk or non-fat powdered milk (Mannie).
Approximately 25-30% of the daily diet should be fats (Mannie, 2001). Fats maintain skin and hair, store and transport fat-soluble vitamins, strengthen cell wall and insulate the body. They are either saturated or unsaturated. Saturated fats are found in meat, poultry, whole dairy foods and tropical oils such as palm and coconut. A diet high in saturated fats is blamed for cardiovascular disease and some cancers. Many snacks and fast foods are full of saturated facts, making them unhealthy and of little value to energy production in athletes. They should not eat foods with more than 1-2 grams of saturated fats. Unsaturated fats are either monounsaturated or polyunsaturated. Monounsaturated fats are found in olive oil, canola and peanuts. Polyunsaturated fats are found in nuts, fish and vegetable oils like safflower, sunflower and soybean. Essential fatty acids, linoleic acid and alphalinolenic acid, come from unsaturated sources, such as omega-3 and omega-6 groups. It is advisable to substitute these fish sources for red meat now and then to avoid saturated fat ingestion as well as take in these essential fatty acids (Mannie).
Vitamins and Minerals
These are micronutrients or organic compounds, which regulate and catalyze biochemical reactions in the body (Mannie, 2001). Vitamins have to come from foods because the body does not produce them. They are either fat-soluble or water soluble. Vitamins a, D, E and K. are fat-soluble. Vitamin sC and the B. complex vitamins are water-soluble. A diet, which meets the daily nutrient requirements, does not need vitamin supplements. Furthermore, vitamins do not provide energy but only help the body obtain energy from food. A vitamin pill does not make up for a regular and balanced diet. Athletes who ingest accurate calories are likely to ingest sufficient vitamin requirements for their activity needs (Mannie).
A decrease in muscle glycogen or energy stores and an increase in muscle protein breakdown follow an intense football workout or competition (Wellman, 2003). The post-workout or post-competition meal should provide the optimal nutrients to refuel the body. If the two conditions are not adequately addressed, there can be prolonged soreness or fatigue; little or lost muscle mass; and reduced or poor performance. The timing of the post-competition or post-training meal and the type and amount of carbohydrates taken are the major determinants in restoring muscle glycogen. It occurs twice as fast if consumed immediately after the activity as when taken several hours later. Simple carbohydrates with a high glycemic index quickly enter the bloodstream after the strenuous activity. Experts recommend .5 to .7 grams of high glycemic sources per pound body weight within 30 minutes of the activity. The intake may be repeated every 2-6 hours. Liquid sources are convenient examples (Wellman).
Protein must be part of the post-activity meal (Wellman, 2003). Consuming protein sources after strenuous activity stimulates protein synthesis but also breaks it down. The current recommended amounts for strength and endurance athletes are 1.6-1.7 grams per kilogram body weight and 1.2-1.4, respectively. A 200-pound athlete should consume 140-160 grams of protein a day. An endurance athlete should consume 120 grams. Convenient sources are 2 peanut butter sandwiches at 30 grams; 2 cups of milk at 16 grams; 1 cup yogurt at 10 grams; 2 eggs and 2 whites at 20 grams; 1 chicken breast at 30 grams; and 1 cup of baked beans at 14 grams. Carbohydrates and protein after a high-energy activity is better than consuming only one of these nutrients. Recommended protein intake at post-activity is 20-40 grams immediately following the game or training. Sodium replenishment after exercise or game replaces lost fluids in sweat (Wellman).
National Food League quarterbacks Brett Favre and Jake Delhomme share their expertise with school children on the importance of good nutrition, specifically milk
(Business Wire, 2004). They and other League players were behind the 3-a-Day of Diary
Program, reaching out to 18 million students with the message, “Milk: the Power behind the Play.” Brett said that three servings of milk, cheese or yogurt daily with exercise will benefit kids and make them grow into healthy adults (Business Wire).
Football players Ed Petter and Stu Archer of London share their regimen, called the Programme (Independent on Sunday, 2002). Their coach and nutritionist made sure the players would benefit from their pre- and post-nutrition regime. Arran Peck was their experienced strength and conditioning coach, who worked with athletes and sports players in different fields. Matt Lovell was the nutritionist who worked at the Centre for Nutritional Medicine. Among his clients were the British Olympic track and field squad, the England women’s rugby union squad and Millwall Football Club (Independent on Sunday).
Matt gave Ed two eggs on toast with half-a-grapefruit and orange juice for breakfast (Independent on Sunday, 2002). Ed took fish oils and multivitamins on a daily basis. These were immediately followed by a good fiber and protein meal in minutes or strength during his warm-up sessions. Matt gave Stu chicken, basmati rice, couscous and egg and Jaffa cakes for his “insulin.” Matt’s intention was to bring extra protein straight into Stu’s tired muscles. He also served Stu with nuts for his snacks (Independent on Sunday).
Commercial high-carbohydrate electrolyte sports drinks fill the football player’s need, especially within the first 15 minutes after strenuous activity. These drinks also appeal more than plain water while contributing their value (Mannie, 2001).
Business Wire (2004). 3-a-day dairy teams up with national football league to tackle kids’ nutrition and fitness in schools. Business Wire: Gale, Cengage Learning.
Retrieved on April 4, 2009 from http://findarticles.com/p/articles/mi_mOEIN/is_2004_Sept_8/ai_n6185691/?tag=content;col1
Independent on Sunday (2002). The programme. Independent Newspapers UK Limited
ProQuest Information and Learning Company. Retrieved on April 4, 2009 from http://findarticles.com/p/articles/mi_qn4159/is_20020922/ai_n1266483/?tag=content;col1
Mannie, K (2001). The six basic nutrients of sound nutrition for athletes. Coach and Athletic Director: Scholastic, Inc. Retrieved on April 4, 2009 from http://findarticles.com/p/articles/mi_mOFIH/is_14_71/ai_n18612653/?tag=content;col1
Wellman, a. (2003). Bouncing back nutritionally from an intense workout or game.
Coach and Athletic Director: Scholastic, Inc. Retrieved on April 4, 2009 from http://findarticles.com/p/articles/mi_mOFIH/is_8_72/ai_n18615309/?tag=content;col1
Are you busy and do not have time to handle your assignment? Are you scared that your paper will not make the grade? Do you have responsibilities that may hinder you from turning in your assignment on time? Are you tired and can barely handle your assignment? Are your grades inconsistent?
Whichever your reason is, it is valid! You can get professional academic help from our service at affordable rates. We have a team of professional academic writers who can handle all your assignments.
Students barely have time to read. We got you! Have your literature essay or book review written without having the hassle of reading the book. You can get your literature paper custom-written for you by our literature specialists.
Do you struggle with finance? No need to torture yourself if finance is not your cup of tea. You can order your finance paper from our academic writing service and get 100% original work from competent finance experts.
While psychology may be an interesting subject, you may lack sufficient time to handle your assignments. Don’t despair; by using our academic writing service, you can be assured of perfect grades. Moreover, your grades will be consistent.
Engineering is quite a demanding subject. Students face a lot of pressure and barely have enough time to do what they love to do. Our academic writing service got you covered! Our engineering specialists follow the paper instructions and ensure timely delivery of the paper.
In the nursing course, you may have difficulties with literature reviews, annotated bibliographies, critical essays, and other assignments. Our nursing assignment writers will offer you professional nursing paper help at low prices.
Truth be told, sociology papers can be quite exhausting. Our academic writing service relieves you of fatigue, pressure, and stress. You can relax and have peace of mind as our academic writers handle your sociology assignment.
We take pride in having some of the best business writers in the industry. Our business writers have a lot of experience in the field. They are reliable, and you can be assured of a high-grade paper. They are able to handle business papers of any subject, length, deadline, and difficulty!
We boast of having some of the most experienced statistics experts in the industry. Our statistics experts have diverse skills, expertise, and knowledge to handle any kind of assignment. They have access to all kinds of software to get your assignment done.
Writing a law essay may prove to be an insurmountable obstacle, especially when you need to know the peculiarities of the legislative framework. Take advantage of our top-notch law specialists and get superb grades and 100% satisfaction.
We have highlighted some of the most popular subjects we handle above. Those are just a tip of the iceberg. We deal in all academic disciplines since our writers are as diverse. They have been drawn from across all disciplines, and orders are assigned to those writers believed to be the best in the field. In a nutshell, there is no task we cannot handle; all you need to do is place your order with us. As long as your instructions are clear, just trust we shall deliver irrespective of the discipline.
Our essay writers are graduates with bachelor's, masters, Ph.D., and doctorate degrees in various subjects. The minimum requirement to be an essay writer with our essay writing service is to have a college degree. All our academic writers have a minimum of two years of academic writing. We have a stringent recruitment process to ensure that we get only the most competent essay writers in the industry. We also ensure that the writers are handsomely compensated for their value. The majority of our writers are native English speakers. As such, the fluency of language and grammar is impeccable.
There is a very low likelihood that you won’t like the paper.
Not at all. All papers are written from scratch. There is no way your tutor or instructor will realize that you did not write the paper yourself. In fact, we recommend using our assignment help services for consistent results.
We check all papers for plagiarism before we submit them. We use powerful plagiarism checking software such as SafeAssign, LopesWrite, and Turnitin. We also upload the plagiarism report so that you can review it. We understand that plagiarism is academic suicide. We would not take the risk of submitting plagiarized work and jeopardize your academic journey. Furthermore, we do not sell or use prewritten papers, and each paper is written from scratch.
You determine when you get the paper by setting the deadline when placing the order. All papers are delivered within the deadline. We are well aware that we operate in a time-sensitive industry. As such, we have laid out strategies to ensure that the client receives the paper on time and they never miss the deadline. We understand that papers that are submitted late have some points deducted. We do not want you to miss any points due to late submission. We work on beating deadlines by huge margins in order to ensure that you have ample time to review the paper before you submit it.
We have a privacy and confidentiality policy that guides our work. We NEVER share any customer information with third parties. Noone will ever know that you used our assignment help services. It’s only between you and us. We are bound by our policies to protect the customer’s identity and information. All your information, such as your names, phone number, email, order information, and so on, are protected. We have robust security systems that ensure that your data is protected. Hacking our systems is close to impossible, and it has never happened.
You fill all the paper instructions in the order form. Make sure you include all the helpful materials so that our academic writers can deliver the perfect paper. It will also help to eliminate unnecessary revisions.
Proceed to pay for the paper so that it can be assigned to one of our expert academic writers. The paper subject is matched with the writer’s area of specialization.
You communicate with the writer and know about the progress of the paper. The client can ask the writer for drafts of the paper. The client can upload extra material and include additional instructions from the lecturer. Receive a paper.
The paper is sent to your email and uploaded to your personal account. You also get a plagiarism report attached to your paper.
PLACE THIS ORDER OR A SIMILAR ORDER WITH US TODAY!!!
We provide professional writing services to help you score straight A’s by submitting custom written assignments that mirror your guidelines.
Get result-oriented writing and never worry about grades anymore. We follow the highest quality standards to make sure that you get perfect assignments.
Our writers have experience in dealing with papers of every educational level. You can surely rely on the expertise of our qualified professionals.
Your deadline is our threshold for success and we take it very seriously. We make sure you receive your papers before your predefined time.
Someone from our customer support team is always here to respond to your questions. So, hit us up if you have got any ambiguity or concern.
Sit back and relax while we help you out with writing your papers. We have an ultimate policy for keeping your personal and order-related details a secret.
We assure you that your document will be thoroughly checked for plagiarism and grammatical errors as we use highly authentic and licit sources.
Still reluctant about placing an order? Our 100% Moneyback Guarantee backs you up on rare occasions where you aren’t satisfied with the writing.
You don’t have to wait for an update for hours; you can track the progress of your order any time you want. We share the status after each step.
Although you can leverage our expertise for any writing task, we have a knack for creating flawless papers for the following document types.
Although you can leverage our expertise for any writing task, we have a knack for creating flawless papers for the following document types.
From brainstorming your paper's outline to perfecting its grammar, we perform every step carefully to make your paper worthy of A grade.
Hire your preferred writer anytime. Simply specify if you want your preferred expert to write your paper and we’ll make that happen.
Get an elaborate and authentic grammar check report with your work to have the grammar goodness sealed in your document.
You can purchase this feature if you want our writers to sum up your paper in the form of a concise and well-articulated summary.
You don’t have to worry about plagiarism anymore. Get a plagiarism report to certify the uniqueness of your work.
Join us for the best experience while seeking writing assistance in your college life. A good grade is all you need to boost up your academic excellence and we are all about it.
We create perfect papers according to the guidelines.
We seamlessly edit out errors from your papers.
We thoroughly read your final draft to identify errors.
Work with ultimate peace of mind because we ensure that your academic work is our responsibility and your grades are a top concern for us!
Dedication. Quality. Commitment. Punctuality
Here is what we have achieved so far. These numbers are evidence that we go the extra mile to make your college journey successful.
We have the most intuitive and minimalistic process so that you can easily place an order. Just follow a few steps to unlock success.
We understand your guidelines first before delivering any writing service. You can discuss your writing needs and we will have them evaluated by our dedicated team.
We write your papers in a standardized way. We complete your work in such a way that it turns out to be a perfect description of your guidelines.
We promise you excellent grades and academic excellence that you always longed for. Our writers stay in touch with you via email.