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Beijing Olympic and Paralympic Games 08
Visit http://www.ebeijing.gov.cn/html/EV.htm for experiences as games-time volunteers at the Beijing Olympic (8/8-24/8/08) and Paralympic Games (6/9-17/9/08).
SEA Games 2007
SEA Games 2007 from 6 -16 December at Nakhon Ratchasima, Thailand.Members of the public can sign up for updates of the SEA Games free-of-charge at the Team Singapore website.
http://www.teamsingapore.com.sg/publish/teamsingapore/en/games/sea/2007/thailand_2007/sms_blast.html
Nutrition for Winter Athletes
When it comes to eating during cold weather exercise, warm foods are ideal.
Ideal foods are complex carbohydrates consumed 2 hours prior to exercise. Soups, chili, bread, bagels, pasta with tomato sauce, baked potatoes, cereals, peanut butter, lean meat, and low-fat cheese are good choices. It's also important to eat continually to replace carbohydrate stores that are being used for exercise and warming. If you don't replace this energy you will likely feel more fatigued and chilled. Plan ahead and bring energy bars, chocolate bars, trail mix, bananas, sandwiches or something that you like and will eat.
Recommendations for Cold Weather Nutrition
Drink plenty of water
Eat a variety of high carbohydrates foods
Plan to eat a small snack every 30-45 minutes (100-200 calories)
Eat warm or hot food when possible
Decrease caffeine consumption
Don't drink alcohol. Alcohol dilates the blood vessels and increases heat loss.
And finally, it's important for winter athletes to have an emergency food source with them. This is beyond what you plan to eat. Hide an extra energy bar somewhere just in case.
Hundred Calorie Challenge!
Hundred Calorie Challenge!
Did you know that by reducing your intake by 100 calories a day, you can lose up 10 pounds in a year? If you burn another 100 calories a day with exercise, you could lose up to 20 pounds a year! Take the challenge, by using some of these easy steps, and see what kind of difference you can make!
Ways to cut 100 caloriesWays to burn 100 calories
- Select non-fat or 1% milk instead of whole milk.
- Substitute non-calorie sweetener for sugar in your coffee, tea and cereal.
- Bake, broil or grill chicken and fish instead of frying.
- Try lettuce, tomato, onion and pickle on your burger or sandwich in place of the cheese.
- Reduce your portion of rice or pasta by a 1/2 cup.
- Replace just 8 oz of soft drink, juice or fruit beverage with water.
- Ride your bike with the kids for 10 minutes.
- Take the dog for a 15-minute walk.
- Take the stairs throughout the day at work.
- Turn on the music and dance for 20 minutes.
- Get off the metro or bus a stop earlier and walk the extra distance.
- Wash and wax the car by hand, instead of taking it through the car wash.
Sports Drink Recipes
It is very important to replace lost salts and water when exercising. Sugar and salt help you absorb and retain the water to prevent dehydration, as well as replenish the salt to prevent hyponatremia (low blood sodium).The goal is up to 7% sugar concentration (glucose or sucrose are preferred) and salt of 1-2 grams per liter. Higher sugar content, above 8%, may actually slow water absorption.DO IT YOURSELF Sports Drink
I like to make my own sports drink for a cheaper cost and customized taste.
• 1 liter plain water/ water cooler
• 1/3 cup sugar
• 1/4 teaspoon table salt
• Flavoring to taste - orange, lemon, grape, apple juice, (Your preferred taste).To reconstitute, mix contents into a 1 liter sports bottle.
Keep refrigerated,
Enjoy.
Top 4 Sports Drinks
For athletes to stay well hydrated it is recommended that they drink 1/2 to 3/4 cup every 15-20 minutes during exercise; in long endurance training or events it is helpful to use a sports drink to replenish lost fluid and sodium. Here are some options:Gatorade
A cool, refreshing drink that never tastes too sweet and goes down easy in the hottest or coldest training sessions. Lemon lime is the most popular. Try one of the other 15 flavours.
Calories: 50 | carbohydrate: 14gm. | sodium: 110mg. | potassium: 30mg.
Cytomax
Cytomax contains complex carbohydrate and electrolytes. I prefer the orange because it isn't quite as bitter as the rest. Bottom line: it does the trick and keeps you moving.
Calories: 100 | carbohydrate: 20gr. | sodium: 80mg. | potassium: 150mg.
Accelerade
Accelerade contains a 4 to 1 ratio of carbohydrate to protein to speed the movement of carbohydrate energy into the muscle, and the ideal combination of simple and complex carbohydrates for rapid and sustained energy.
Endurox
Performance/recovery drink. The 4 to 1 ratio of carbohydrate to protein, Endurox® is made for after your workouts. Endurox provides all the vitamins, antioxidants, and amino acids your body needs to recover.
Chocolate Milk -- the New Sports Drink ?
Study Shows Chocolate Milk May Help Athletic PerformanceA new study shows that milk may be as good -- or better -- than sports drinks at helping athletes recover from strenuous exercise.
The study, published in the International Journal of Sport Nutrition and Exercise Metabolism 2006; (16: 78-91), was small in scale; it builds on findings that intense endurance exercise reduces the muscles’ supply of stored glycogen and taking in a serving of carbohydrate within 30 minutes after a workout maximize glycogen replacement.
Milk vs. Sports Drinks
Common sports drinks supply carbohydrates, as well as fluids and electrolytes lost through sweat. However, more recent research suggests that adding protein to the mix may further hasten recovery. In the study, nine male cyclists rode until their muscles were depleted of energy, then rested four hours and biked again until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, Gatorade, or Endurox R4(protein supplement). During a second round of exercise, the cyclists who drank the chocolate milk were able to bike about 50% longer than those who drank Endurox, and about as long as those who drank the Gatorade.
The findings suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles, Another theory is that the sugars in the milk may be better absorbed in the gut than those in the Endurox.
A Cheaper Alternative?
For children and teenagers, it doesn’t make sense to spend serious money on sports drinks when they can get milk as part of a subsidized meal program, furthermore, teenagers should be drinking more milk anyway because of the calcium, vitamin D and potassium content.
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Top 10 Powerhouse Foods for the Heart!
No single food provides all the nutrients the body need. Eating a wide variety of foods ensures that you get the nutrients necessary to promote good health.These foods are packed with vitamins, minerals, antioxidants and phytochemicals, all of which have the power to keep your heart healthy and your body slim!· High fiber cereals and breads · Fish (salmon and tuna) · Legumes (beans and peas) · Nuts (walnuts and almonds) · Skim milk · Blueberries · Apples and oranges · Carrots · Tomatoes · Spinach and kale
