Recommended Nutrition and Diet For a Speed and Agility Training Program

When starting a speed and agility training program many of today's athletes ignore one of the most important aspects of achieving desired results, and that is diet and nutrition. Too many young athletes tend to eat too much fast food and not pay attention to what they are eating throughout the day.

To get the most out of a speed and agility workout the best place to start when it comes to nutrition and diet is a well balanced meal. All meals throughout the day should contain food from all four food groups. If this is not possible then make sure that throughout the day your diet has contained portions from all four food groups.

To enhance your diet to deal with the sufficiently high physical demands of sports training, which requires a high rate of energy production, you will need to increase your carbohydrate intake. Whatever sport or training you are participating in, this type of energy production can only be achieved by the breakdown of carbohydrates. This means that players should pay particular attention to this aspect of their diet - more especially when considering the notorious drills of speed and agility programs, especially when athletes are given no guidance about what to eat. The heavy training schedule that most speed and agility training involves, only serves to increase the need for carbohydrate intake.

When discussing this subject, it is usual to express the form of the energy consumed as percentages (proportions) eaten as carbohydrate, fat and protein. While the typical diet for the general population is about 40% carbohydrate, 45% fat and 15% protein, the recommended dietary proportions for a soccer player (who training is very strenuous and well rounded) would be roughly 65% carbohydrate, 20% fat and 15% protein, according to Peak Performance Newsletter.

The ingestion of essential amino acids immediately after exercise increases protein synthesis, meaning greater muscle and (provided you're training 'properly') more power. A very important point in protein ingestion is the timing - if you're taking any protein shakes or bars, take it asap after exercise.

Provided you're eating a well balanced, energy sufficient diet, creatine supplementation has also been shown to improve repeated sprint ability as previously discussed in the Vitamins and supplement article.

Some information used in this article was gathered from the Peak Performance newsletter.


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Article Source: http://EzineArticles.com/expert/Michael_Seno/391223

Best Nutrition During 5x5 Workout Routine

Nutrition is a fundamental but often an ignored addition to the perfect workout and we must remember that correct nutrition is the way to ensure that the body built itself, revitalizes and gains energy from the meal.

The bodybuilder, especially in the 5x5 workout routine, should consider at least three, and ideally five to six, vital meals in order to ensure maximum utilization and efficiency. These meals can be grouped into breakfast, pre-workout and post-workout. Concerned bodybuilder should ensure that he has proper nutrition during these three meals because nutrition during the 5x5 training is the most important part as the exercises you do are very energy consuming and tiring.

Without the proper nutrients and supplements, the body can suffer muscle mass loss and may pose serious health risks for the body builder.

Proper and improper nutrition may spell out success or doom for the routine and the body builder. There are many diets that a person may choose out from, including the fat-loss, the mass-gain and the Atkins diets among others. All these depend on whether you want to gain or lose weight and since this article involves nutrition during 5x5 workout, a lot of emphasis would be placed on eating the right foods in order to gain positive weight which is in form of muscle and not fat.

In order to achieve the best results, a bodybuilder working out this routine has to place utmost importance on a good protein based meals- the suggested ratio for protein is one gram for each kg of your body weight.

I will start with the most important meal of the three, the pre-work Out meal. One question bodybuilders and people in general should ask themselves is, can you drive a car without fuel? No. Can you light a bulb without electricity? Definitely not. So the pre-work out meal controls the amount, length and quality of the work-out. An ideal meal should be consumed an hour before work out, and it should be balanced. It should contain more carbohydrates though as the body needs those glycogen reserves to propel and power you throughout your work-out.

The breakfast is also very vital. Scientists have proven that an appropriate and balanced diet is fundamental in refueling the body for the day's activities. Post and Pre-workout Nutrition during 5x5 workout routine would be meaningless without a power breakfast. An ideal breakfast should consist of 8-12% fat, protein of 40% and carbohydrates of 50%. For example, cheese with healthy bread and a fruit will be a great start-the-day meal.

After an intense work-out, your body needs to replenish the lost energy, repair tissues and give you more energy to carry out our other day activities so a balanced diet is even more essential this time.

After the routine, the body would give you a 30 minute grace period to replace the lost energy. During this time, more proteins and carbohydrates should be consumed so i suggest to break the after workout lunch into 2 parts- the first, exactly after the workout, will contain proteins that absorbs fast by the body, such as milk based proteins and later a meat based proteins that need some time to get processed by the body.

Avoid fats at all means as they would give you 'false' energy, reverse the benefits of the routine and slow down your progress. And don't forget, you body grow between the trainings, when you eat and rest and not during the training itself.


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Secrets to a Healthy Breakfast - Keys to Good Nutrition and Tips to Eating Healthy

"To lengthen thy life, lessen thy meals." - Benjamin Franklin

I'd like to share with you some secrets to eating a healthy breakfast. If you use these keys to good nutrition and tips to eating healthy, you will accomplish two important things. First, you will assist your body in the mornings with the process of elimination, which is extremely important to your health and well being. Secondly, you will give yourself an energy boost that will take you all the way to lunchtime.

SECRETS TO A HEALTHY BREAKFAST REVEALED

Key 1 - After rising, drink a large 12-16 ounce lukewarm glass of natural spring water with 1-2 teaspoons of Bragg's organic apple cider vinegar, a big squeeze of lemon, and a tablespoon of organic raw honey. These four things will assist your body in the elimination process.

Your body processes food in three stages: digestion, assimilation, and elimination. These stages correspond to three time cycles: digestion = noon - 8 pm; assimilation = 8 pm - 4 am; and elimination = 4 am - noon. You need to learn to work "with" your body instead of "against" your body and its cycles of food processing.

The time to eat food is between noon and 8 pm. This is the best time to eat and let your body digest your food. This is followed by the process of assimilation from 8 pm to 4 am. Most of this takes place while you sleep. The third stage is elimination, which lasts from 4 am to around noon. During this third and final stage, your body is focused on eliminating all of the wastes and toxins from the previous day. This is NOT a time to eat a heavy breakfast, but rather a time to exercise and drink lots of fluids, fresh juices, and to eat an apple. Do NOT begin your day with a large breakfast, which will only defeat your body's purpose of cleansing and elimination.

Key 2 - You need to learn to EARN YOUR BREAKFAST. In other words, your day should start with plenty of exercise, chores, and work, during which time your body has time to start eliminating the wastes and toxins it is purging.

Key 3 - About an hour after your large mixture of water and cleansing ingredients, it's time for you to have some more liquids. I recommend one of two things. You can either make your own fresh squeezed juice from organic fruits, berries, and vegetables. This will give you an energy boost for the morning, and it will aid in the elimination process. Or you can mix up a "green drink" in the form of a smoothie. This can include a lot of water, some fresh or frozen organic fruit and berries, an organic whole food powdered nutritional supplement, some Himalayan Krystal Salt saline solution, some organic barley grass juice powder, some organic extra virgin coconut oil, some flax oil, 1/4 or 1/2 of a fresh lemon, and some cayenne pepper. All of these ingredients will give your body an incredible energetic morning boost, as well as assist your body in the process of elimination. I highly recommend an organic whole food based powdered nutritional supplement.

Key 4 - Around ten in the morning, eat an organic apple or another high-fiber fruit. Apples are very healthy for you and contain fiber that will help your body cleanse itself and eliminate waste from the previous day. The wise proverb, "An apple a day keeps the doctor away," is actually true! Fruit is the best whole food for the morning because it is loaded with fiber, vitamins, minerals, and other nutrients that assist your body in the cleansing and elimination process, as well as providing your body with an energy boost.

If you will follow these four secret keys to a healthy breakfast, your body will reap the benefits as you learn to work with it instead of against it. The main thing to keep in mind is that mornings are a time for elimination, and not a time for digesting a large breakfast. Mornings are a time to hydrate your body and flush out the toxins. Mornings are a time to get plenty of exercise and to drink lots of water and some fruit juice. Late mornings are a time for an organic apple or some other tasty cleansing food. I believe this information will contribute to your well being and longevity. To your health, the Naked Nutrition Knight


Josiah Friberg has studied health & nutrition for 25 years. Visit his daily blog at: http://eatinghealthynutrition.blogspot.com. Josiah is also a photographer; visit his inspirational photography gallery at: http://fineartinspirationalphotography.blogspot.com. He lives in Moravian Falls, NC.

Article Source: http://EzineArticles.com/expert/Josiah_Friberg/124118

Nutrition And Exercise Plan For Fat Loss

INTERMITTENT FASTING AND 2 DAILY WORKOUTS

Get the 1st of 2 daily workouts before you have your 1st meal of the day. Wait 12 hours of not eating a meal before your workout to burn maximal body fat for energy. If you wait that long than your body has burned up most of its blood sugar stores through the night and early morning. Your body burns blood sugar first for fuel during a workout before it's able to burn body fat (adipose tissue). Since you have fasted for 12 hours your blood sugar is low and so it only takes a few minutes to burn that up resulting in immediate fat burning for energy.

You will simply workout on an empty stomach again later in the day for your 2nd workout to burn more fat.

Bonus tip - add 100-200 mg of caffeine to your system 30-60 minutes before both workouts to boost energy, increase strength, increase desire, focus, and best of all, to burn more fat! Caffeine will work with the body resulting in a slightly more fat burn during exercise. Do not add sugar or creamer to your caffeine. Try a cup of coffee, caffeine pills, or some green or black tea for example.

POST WORKOUT MEALS FOR BOTH DAILY MEALS

Now, 15-60 minutes after your workout is the best time to consume carbohydrates, protein, and dietary fat. This is important for muscle recovery, preventing muscle loss, healthy hormone production, and best of all, fat loss! If you fail to eat during this window of opportunity you will slow metabolism, increase muscle breakdown, and will be unable to fully replenish muscle energy for your following workout. Make sure your protein is a complete source like eggs, meat, fish, or soy protein. Make sure your carbs come from nature instead of a box. Fruits, vegetables, and oatmeal are great choices. Finally, add healthy fats like nuts, seeds, eggs, and olive oil for overall health including healthy hormone production. Eat foods that are not processed and are in its most natural state. For example brown rice beats white rice. Or 9 grain bread over the highly processed white bread. Find the diet that works well with your particular taste buds as everyone is a unique individual. There is no limit because your only eating twice per day, your energy requirements are higher due to a 2 a day training protocol, and because you are eating only after workouts thus feeding muscles instead of fat (adipose tissue).

Bonus tip - to get even better results eat certified organic labeled food when possible.


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Take Control of Your Nutrition Now and Lose Body Fat Quick and Naturally

We currently find ourselves in the most disorienting time regarding proper nourishment to lose body fat quick and naturally. We're bombarded by ads and websites and "gurus" who all seem to oppose each other and claim their method of dieting will get you those results you've always dreamed of. If all these people are correct, then why is obesity still a growing concern in the west?

One of the most essential messages that I try to get through to people amongst all the bewilderment, is that your diet does not need to be "low carbohydrate" or "low fat," or any other extreme to be successful in losing body fat quickly and naturally so you can see your abs. The best approach entails simplicity and balance, along with eating nutrient rich foods in their natural state, as unprocessed as possible. It is generally the unnatural, thorough processing of foods that makes it hazardous to our health and our image. Most natural unprocessed foods are innately good for us.

Take for example drinking orange juice versus eating an orange. Orange juice contains little more than just simple sugars, which enter the blood stream with little or no digestive effort, any surplus being stored away as fat. The orange on the other hand, contains fiber, which increases the work of the digestive system (thereby burning calories) and interferes with the absorption of sugars and fats, and not to mention the vitamins and minerals that do wonders for your health.

I've detailed below a few of the most powerful nutritional changes that will help you to lose body fat quick and naturally, giving you a fighting chance for those abs to really show.

1. Always include protein in your diet. The digestive tract has to exert more effort in digesting protein than carbs and fats, thereby burning more calories. Proteins also make you feel full for longer, and are required in sustaining and building muscle mass. The more muscle mass you have, the higher your metabolism, so one should seek always to at least maintain what muscle they have.

2. Indulge in fibrous food! When eating carbohydrates, always try to ensure that your intake is from greater fiber sources such as fruits, vegetables and natural grains. As mentioned above, fibers interfere with the absorption of sugars and fats, not to mention having a list of health benefits far too long to list here. As a general rule, try sticking to carbohydrate sources that have at least two grams of fiber per ten grams of total carbohydrates.

3. There's no need to avoid fatty food! It's a mistake to avoid fats completely. Avoiding fat excessively can have a negative effect on your hormone levels and cause more hunger and low mood. Regular intake of healthy fats is advisable. Good sources include all seeds and nuts, olive oil, virgin coconut oil, olive oil and organic meats and eggs. Despite the taboo against saturated fats, those from tropical oils are actually very beneficial to your health and diet.

4. Avoid the following products as much as possible (possibly the worst artificial addition to our food supply):

- Artificial trans-fats found in margarines, shortening and hydrogenated oils, which are present in most processed foods.

- High fructose corn syrup, which is found in almost all sweetened products on the market.

A simple way to avoid these, is to just avoid all processed foods.

I truly believe that as soon as you get a handle on just these 4 aspects of your diet, you'll gain control not just of your appetite and body fat, but also of your health and energy. As you do this, everything else just seems to fall into place as your amazing results make you more and more motivated to continue to really lose body fat quick and naturally. After that it's just a matter of time before those abs really start to show!


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Basic Principles of Good Nutrition - Eating For Life

In our daily quest for success and happiness we tend to focus our attention on our careers, love lives, family and friends. Very seldom does something as mundane as our nutritional needs get any attention beyond the immediate thought of "What's for Dinner." Our food becomes a source of instant gratification, comfort or merely an annoying intrusion on our precious time that needs to be got out of the way as quickly as possible.

This is ironic as the emotional condition that dictates whether we are happy and fulfilled or not depends largely on our physical well being. And our physical state is fundamentally dependent on our diet. Many of those who suffer from lack of energy, drive and listlessness attribute these conditions to personal and environmental issues that often have nothing to do with them at all.

It is a tragic characteristic of our time that many people who come from affluent nations and are, on the face of it, well fed, actually suffer from malnutrition. That our children often suffer from obesity and lack of adequate nutrition simultaneously is a travesty and a serious indictment on a society that favours quick fixes above quality at all costs.

To further confound this already complex and thorny issue, much of the "healthy" food that we consume in an effort to address these problems is nutritionally lacking when it comes out of the ground. Mounting pressure to increase yields and profits have seen the emergence of agricultural practices that have driven soil quality to all time lows and introduced so many chemicals into the equation that in many cases you would be no worse off with a Burger and fries than with a garden salad.

With all of this bad news around how do we ensure good nutrition for our families and ourselves? The answer to that rather sticky question lays not so much in the structure of our diets but in an informed and realistic understanding of what good nutrition actually is. This is a very individualistic issue in that each person's nutritional needs differ greatly. Fortunately medical and nutritional science has come a long way and there is very little reason why we cannot establish an accurate nutritional profile for our selves and our families.

And therein lays the secret to good nutrition. Not in the Dr. So and So's no fat, not salt, no joy boiled chicken diet but rather in finding out what our specific nutritional needs are and being uncompromising in our attempts to meet those needs. There are as many diet plans and guaranteed fail proof nutritional guides around as there are legitimate or self professed experts on the subject. To claim any one or group of them as being a definitive answer to good nutrition would be like saying BMW's only look good in black.

To approach good nutrition in a truly constructive fashion one has to medically establish what each member of your families particular needs are according to physical profile, pre-existing conditions and food allergies. Once this has been done there is a wealth of information available to establish which food types are necessary to meet those needs and where to find the best quality in those food types. And don't forget that dietary supplements play an important role as well. The bottom line is that we should avoid following fads and act on our nutritional needs in an informed and uncompromising fashion.


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Best Abs Diet, Nutrition and Workout Guide - Which One Is It?

A good guide to six pack abs needs to contain information on various subjects: diet, nutrition, and workouts. The reason for this is that it takes a lot of effort to get perfect abs, a lot of planning and dedication. One slip, and that layer of stubborn belly fat becomes just a little thicker. You need to know what you're doing in the gym and out.

Let's face it, if getting six pack abs was all about making an effort, than you'd be having no trouble strutting around with a flat belly of your own. The fact is that it's not about desire, it's about knowing what to do, what to eat, and how to workout. That's why you need the proper information about getting six pack abs, and that's where an abs diet and nutrition guide comes in handy.

The best guide to getting perfect abs is the Truth About Abs guide by Mike Geary. I believe it's the best one for a number of reasons:

1. I use it myself and I know it delivers results. That's why I'm recommending it.

2. It has an extensive section on the proper nutrition to get great, flat abs. You'd be surprised at how food plays a part in how your stomach looks.

3. This abs guide contains a lot of information about the proper workouts which can help you get leaner fast. Each exercise comes with detailed pictures which makes things easy to understand and to apply. This is a great abs workout guide. It shows a lot of different and interesting exercises, so getting a flat belly isn't boring, but rather fun.

4. Mike Geary, the creator of this diet, offers great support for this diet. Any questions you have, you'll get an answer in no time. This help is very useful. It's like having a personal trainer on stand by, ready to answer your questions.


To read how you can start to lose as much belly fat as possible, visit this webpage:

Get Flat Abs [http://TruthAboutGreatAbs.com].

John Davenport lost over 30 pounds in his twenties after being overweight most of his life.

I highly recommend using this abs diet and workout guide. You can check it out here: [http://TruthAboutGreatAbs.com] and also learn more tips to lead a healthy life.

Article Source: http://EzineArticles.com/?expert=John_Davenport