How Can I Lose Weight Fast? Nutrition and Exercise Tips Are Revealed Here

The question "How can I lose weight fast?" is a very common one. Especially if you have an event like a wedding, vacation or a reunion to go to. Or maybe you just want to look amazing for the summer. Whatever your reason, this article will help you to get there quickly.

The first thing you need to do is to start eating smaller meals more often. This will speed up your metabolism almost instantly. If you are only eating 2-3 times a day your body will think it is starving and will be more likely to store the food as fat.

Next you need to eat healthy foods that are not processed. Almost all foods that come in heavy packaging are a no-no because they are man-made foods. They are not only calorie dense but contain tons of chemicals that will prevent you from losing weight fast.

Stick to natural foods like oatmeal, egg whites, chicken breasts, fish, brown rice, potatoes, whole wheat pasta and fruits and vegetables. You will be able to eat a lot more calories this way and still feel full. You can add things like onions, pepper or Mrs. Dash for flavorings.

You should also prepare your food by grilling, broiling or baking. You should never fry anything unless you use a non-stick cooking spray. You should also avoid drowning your foods with salad dressings, margarine, butter, mayo, and salt.

You also need balanced nutrition which means you should have protein and carbohydrates at each meal. Protein will slow down how fast the carbs are digested preventing huge insulin spikes. Protein is also more thermic meaning it requires more calories to digest it. So try increasing your lean protein intake.

Another thing to keep in mind is your caloric level. Since you will be eating a little less (never starve yourself!) your metabolism will have a natural tendency to adapt and slow down. The way to counter this is to raise your calories every 3 days to trick your body into raising your metabolism again.

You should be drinking plenty of water throughout the day. Believe it or not water helps you to lose weight and also helps to fight off hunger. You don't need to be obsessive but try and drink as much as you can. A good way to begin is to start drinking water instead of soda and fruit juices which are high in sugar.

If you want to lose weight fast you also need to start exercising. You need to do cardiovascular exercise such as brisk walking, jogging, or using an exercise bike or treadmill. For maximum results do 40-45 minutes a day 5-6 days a week. The idea is to burn more calories then you consume.

Once you have reached your goal you can then cut back again to a maintenance level. A maintenance level would be considered 20 minutes 3 times a week. This really depends on your body type and metabolism.

If you really want to spike your metabolism you should also start resistance training. You don't burn as many calories during the workout as cardio but it is the effect after the workout you are looking for. Studies show your metabolism stays high for up 48 hours after an intense resistance training workout.

If you do a full body workout every second day your metabolism will be higher virtually 24/7! If you don't have weights you can do body weight exercises like squats, push ups and pull ups. Walking is also great because you don't need any equipment.

All of these things combined together create a thing called synergy. This means that when all the elements are combined they create a huge effect that is much greater than each individual part. The real secret here is consistency. If you follow this day after day without fail you will see amazing results!

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Nutrition and Diet Importance During Cleansing

These toxins can affect our health and lead to water retention, premature aging, and increased risk for a comprised immune system. To avoid these health risks, you should rid your body of these toxins.

You can get rid of these toxins by cleansing your body. There are many benefits to cleansing, such as improvements in energy levels, vision, hair, skin, mental attitude, and the ability to handle stressful situations. Those people who have cleansed their bodies have also reported weight loss, increased healthy skin, improved concentration, more energy and an overall healthy body. The problem with a lot of cleansing methods is that although they rid your body of toxins, they also deprive your body of the nutrients that it needs. By performing a nutritional cleansing, you can get rid of the toxins in your body while simultaneously providing your body with the necessary nutrients.

It is very important that you maintain adequate nutrition and diet while you are cleansing your body. The ultimate goal of doing a body cleanse is to become healthier, but you can't achieve this if you aren't getting all of the nutrients your body needs.

There are many vitamin and nutritional supplements you can take while you are doing your cleansing to make sure you are getting the necessary nutrients. For example, Cleanse for Life, IsaGenix Greens, IsaFruits, IsaOmega Supreme, Natural Accelerator, FiberPro, Multi-Enzyme Complex, C-Lyte, and IsaCalcium.

You can purchase some of these supplements at a health or nutrition store near you or on the Internet. You should take caution when ordering anything on the Internet that you will be ingesting. Make sure the company you order from has a good reputation. Instead of simply ordering whatever has the lowest price, look for things like testimonials and customer reviews.

With all of the toxins that our bodies come in contact with on a daily basis, it would be a good idea to a body cleansing. There are many types of cleanses, but whichever type you choose you need to make sure that you are going about it in the healthiest way possible. Get the necessary supplements to stay healthy during your cleansing and get rid of the toxins in your body. You will be grateful you did when you have more energy, well balanced diet during your cleansing experience and wonderful feeling of being healthy without all the toxins dragging you down each day.

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Getting Kids Involved in Nutrition Early

Last year when many schools around the country implemented new school lunch guidelines, the move sparked protest among students and the movement got off to a rocky start.

Children resoundingly rejected the new menus, forcing many school districts, Los Angeles Unified School District included, to re-evaluate their implementation plans.

The difficulties and issues school districts are facing with school lunches, however, run much deeper than just picky eaters. If a school district wants to instill a healthy lifestyle in students, they must implement nutrition plans that educate beyond the lunchroom.

Children must be taught health and nutrition at a young age, and then these plans must be executed throughout their educational career.

An example of one school doing this is Mark Twain Middle School in Los Angeles. They use a school garden as a catalyst for learning in various subjects like math and history, while using the food grown in the garden for school lunches.

This has led the Los Angeles school board to vote to expand nutrition education to be integrated into the curriculum.

"We have a sacred obligation to make sure we do everything in our power to raise the quality of our nutritional content," Los Angeles Unified School District (LAUSD) board member Steve Zimmer said to The Los Angeles Times.

While they may not need to be as extensive as Mark Twain Middle School, other school districts must follow LAUSD's example if they want their new school lunch plans to have a lasting effect on children.

In addition to implementing nutrition programs into the curriculum, other measures can be taken.

Deborah Lewison-Grant and Carolyn Cohen, Co-Founders of FoodFight, an organization dedicated to raising health and nutrition awareness in schools, explained that teachers should set the example.

"We can't expect students to make healthy choices (either in or out of school) while the adults in their learning communities are plunking down sugary drinks, chips and candy bars on their desks and ignoring conventional wisdom about eating well balanced meals," Lewison-Grant and Cohen wrote in a blog post.

They continued, explaining that, however, teachers themselves must be educated in nutrition as well.

"At the same time, we can't expect teachers to act as role models for their students without giving them the knowledge they need to make healthier eating and buying decisions and supporting their own health and wellness needs," Lewison-Grant and Cohen wrote.

Ultimately, a combination of example and education is the only way to truly get children to adopt a healthier lifestyle. Just giving kids a new menu won't cut it, because they just won't eat.

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10 Basic Nutrition Rules for Workout Beginners

Nutrition makes up at least 60% of your training regimen. It's great to exercise but what you eat will play a larger role in how well you develop. This article covers 10 basic rules to follow when training and wanting to eat healthy to get results.

1. Carbohydrates (40-60% of calories per day)

Carbs are used to replenish glycogen stores in your body which is used for energy when you exercise. As a general rule, 2 - 3 grams of carbs per pound of body weight should be your goal each day. Slow digesting carbs will be used for your meals but will slow you down if eaten pre-workout. More on this later.

2. Protein (20-30% of calories per day)

Protein breaks down into amino acids that your body uses to build muscle fibers and in some cases, it provides an energy source as well. Depending on your fitness goals, the amount you eat will vary but as a general rule, if you are an average gym goer, 1 gram per pound of body weight will do the trick. Stick to chicken, turkey, lean beef, fish, eggs and dairy as sources.

3. Fats (20-30% of calories per day)

Yes, there are a number of bad fat sources you should avoid but there are also quite a few good ones too. Experts say that 20-30% of your calorie intake should be from fat each day. A higher fat level means a better supply of testosterone to your body. Without it, you will not grow muscle very well. Red meats will give you the saturated fats you need with mono unsaturated fats coming from nuts, avocados olive oil and peanut butter. Omega-3 oil are really good fats and come from fish and walnuts.

4. Calories

The more you exercise, the more calories you burn so you will need to eat more than an average person will eat. On the high side, 20 calories per pound per day is plenty. See how your body reacts and adjust accordingly.

5. Several Meals a Day

The standard 3 meals a day is not the norm any more. Most trainers now recommend 5-6 smaller meals each day which works out to eating every 2-3 hours all day. This will help to feed your body the nutrients and energy it needs consistently so it will grow.

6. Eat Before Bed

Contrary to what some will say, eating late at night is not a bad thing. You will be "starving" your body for the next 8 hours so a good supply of nutrients and slow digesting protein will help to keep the muscle build activities going. Casein is a good choice and is found in cottage cheese. Eat some healthy fats as well in the form of mixed nuts or peanut butter.

7. Shakes

Protein shakes are easily digested and will give your body a quick supply of protein and carbs pre and post workout. Aim for 20 grams of protein with 40 grams of carbs as a post workout supply within 30 minutes of finishing exercise and again an hour later.

8. Carb Types

Pre-workout (30 minutes before) eat a slower digesting carb to supply blood sugars for your training. Eat fruit or whole grains bread. Post workout will be different. Your body needs energy quick so stick to faster digesting carbs like white bread, potato or a sports drink like Gatorade. These drinks contain sugars and will spike your insulin that helps your body create glycogen and transport nutrients to your muscles.

9. Creatine

This is the most researched supplement on the planet. It is considered very safe to use and will help you to develop muscle mass quicker.

10. Hydrate

Loss of water will kill your chances of training well and getting results. Especially with creatine use, you need to drinks lots of water every day to build muscle mass and to flush out waste by products of metabolism.

My name is Jacques Delorme and I run a youth nutrition blog at http://visportsnutrition.ca where you can get all sorts of information on nutrition, exercise and motivation for youth athletes. Visit my site and feel free to leave comments and questions if you need more information.

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5 Food Nutrition Tips to Help You Look Young Longer

Are you concerned that you are beginning to show the first signs of aging? The part of your body that gives away your real age is your skin. It gets easily damaged as you grow older since it becomes thin and fragile. You might be tempted to use lots of anti-aging products on your skin in order to stay young for long however they have limited effect. Your metabolism also slows as you become older. You'll find that you no longer have high levels of energy and that you also put on weight easily.

You'll find it a lot easier to look and feel young if you ensure you get the best possible food nutrition. In fact, it is imperative that you use the following tips:

- Eat lots of foods rich in anti-oxidants. Many fruits, especially berries, and vegetables are loaded with anti-oxidants which ensure that the damage caused by free radicals is reduced to the absolute minimum. Your daily diet needs to have plenty of brightly coloured foods which contain essential phytochemicals.

- Eat foods filled with vitamins. Certain vitamins help in the production of collagen and also in the replication of cells. This enables the cells of the skin to remain thick and strong, ensuring that it withstands the negative effects of UV rays and heat.

- Consume plenty of probiotic foods. These foods which contain live bacteria help improve your digestive processes. This in turn ensures that your metabolism is high and also that your body is able to absorb all the nutrients contained in your food.

- Include moisture-rich foods in your diet. Water is absolutely for healthy skin and excellent metabolism. Foods such as watermelons, cucumbers and apples ensure that you get the moisture you require.

- Add foods containing natural phytoestrogens to your diet. Phytoestrogens have the ability to put the brake on the aging process. Yams and chickpeas and also foods made out of soybeans (tofu, soymilk, edamame) are great sources.

You will definitely be able to stay young longer as long as you watch what you eat. Make sure that you pay a lot of attention to the subject of food nutrition because it is one of the keystones of good health and youth. You won't need to spend a lot of money on beauty treatments that don't even give you the desired results since your diet will take care of it for you.

Are you ready to feel healthier and have more energy?

Head over to the NLN home page and learn how to fix your diet and eating habits
Diet and health advice from a highly rated nutritionist.

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The Benefits of Sports Nutrition Drinks

We all know that workout routines and intense exercising can dehydrate the body thus increasing the chance of a circulatory condition or stroke. That's why sports nutrition drinks are almost mandatory in some cases and even enjoyable when they're all natural. If you want to know what type of nutrition drink is the most appropriate, make sure you consult a specialist first. During a workout routine people lose a lot of fluids and electrolytes, such as calcium, magnesium, phosphate, potassium, etc. The purpose of nutrition drinks is to replace these substances and restore the balance.

Nutrition drinks come in different shapes, colors and they all have similar ingredients; some of the best known brands are Ensure, Boost, Sustacal, Resource, Gatorade and more. Even though it is more comfortable to buy a drink that is already made and can provide you with all the minerals you need during exercise, it is best for you to buy some fruits and make your own healthy drink. Apples, oranges and grapes are thought to be some of the best, since they have glucose and fructose sugars, as well as potassium. Adding a tablespoon of salt replaces the sodium lost during the exercise and gives you energy..

Check out these tips and you'll know what to take if you want to be energetic an entire day. The best time to drink your homemade nutritious shake is during your training. If you use it before, the body will begin to produce insulin that could lead to hypoglycemia in the middle of your workout. Also, it is better if you drink a nutrition drink rather than eating a nutrition bar because food remains in the stomach for a longer period and the needed carbohydrates will not be absorbed at the right moment. Another useful rule is to sip a quarter of rehydration fluid per hour, when working out throughout the day.

You should always try to drink a lot of water, although it's not as nutritious as an energy drink. When you exercise and you solicit your muscles, you lose a lot of water, amongst other minerals. Sports nutrition drinks can help you regain that energy fast and effective.

Water is replaced only with water, so make sure you drink two glasses before training even if you're not thirsty. At least 2 more glasses will work miracles on your body. You will feel rejuvenated and you will have the power to exercise more which is also the purpose of your entire exercise. Sports nutrition drinks are a must while working out, especially when it's an intense routine. Even though you think that you are strong enough to keep up, your body will tell you otherwise at some point.

Doing exercise every day of the week, every week of the month, and so on, will make your body lose minerals and fluids that must be replaced. It is not healthy leave a gap and stay without vitamins because in time the body will get weaker and weaker. Making your own nutrition drinks from fruits and veggies is also a viable alternative to buying branded liquids at the store.

For reviews on Sports Nutrition Drinks such as the Redline Energy Drink visit Sport Nutrition Drink

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Weight Loss Nutrition - How To Determine If Your Diet Is Right For You

With 50,000 results coming from searching "diet books" on Amazon.com, it's not surprising that so many people are confused about what they should be eating to lose weight and get healthy. Many people embark on fad diets without knowing how to tell if a diet plan is right for them or not. In this post, I'm going to share with you the principles that I believe all good nutrition programs should follow.

So let's get to it...

1. Good Nutrition Controls 'Calories In' Versus 'Calories Out'

This is not just a dietary rule but a fundamental law of nature. Known in the physics world as the First Law of Thermodynamics, it states that that energy cannot be created or destroyed, only transferred. How does this apply to what you eat? If you eat more calories than you use, you gain weight. Or if you take in less calories than you use, you lose weight. And if you take in as many calories as you burn, you will remain the same weight.

In reality all calories aren't made equally and severe calorie-restricted diets can waste away your muscles which can end up making you gain the weight back. However, calories are an important factor and can be the sole determinant of whether you are losing or gaining weight.

2. Good Nutrition Improves The Way You Look And Your Health

Not only should you look better from a good nutrition plan but your blood chemistry should improve as well. You should take before and after pictures along with measurements to measure your change in appearance but going to the your doctor to have your blood work done is the way to tell if your health is improving. This way you make sure that your nutrition plan is also improving your health as well as your aesthetics.

3. Good Nutrition Provides Results

"I don't understand. I eat we but I'm still gaining weight." I have news for you: you are not following an appropriate nutrition plan if you are not losing weight. Maybe your diet isn't right for you, maybe your diet is good but you are not following it well or maybe your diet isn't right for anyone. The fact of the matter is that a good nutrition program is one that provides results.

4. Good Nutrition Has Flexibility

I call this the 90/10 rule. I eat a pretty strict diet about 90% of the time, but the other 10% I cheat. Never having ice cream, or drinking alcohol, or eating pizza is not my idea of a good time. Let's face it: some of the things that are "bad" for you are also pretty tasty!

I encourage my clients to reward themselves every week with "cheat" meals. Knowing that you will eventually be able to eat something that you want helps with adhering to your nutrition plan. There's also evidence that cheat meals can help with your results via a hormone called leptin.

WARNING! You might have to be really strict for several weeks (or maybe even months) to get yourself started so you can develop the new behaviors that that will put you on the track to success. Another problem that I see is that people think they're cheating 10% of the time when they are actually cheating more. 

Don't do that! Like I mentioned above, if you aren't getting results, then most likely that you are not sticking to your program or your program isn't good for you. Using a food diary is one way to be sure you know exactly what you are eating. No need to weigh your food, just start writing things down.

The Take Away

The big take away here is that your nutritional plan should be getting you results, improving the way you look and your health and allow you some room to have some treats in the process. If it isn't, then something needs to change!

Ted Ryce is a Miami Beach Personal Trainer who specializes in Fitness, Fat loss and exercises for Injuries.

Visit my website for more information on Fat Loss, Nutrition and Miami Beach Personal Training.

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Pre-Workout Weight Lifting Nutrition

There's a lot of hype surrounding post-workout nutrition, but pre-workout nutrition is frequently glanced over. Although eating the right things after working out is indeed important to your muscle building and weight loss routines, eating the right foods before working out is just as important and can help you achieve new heights.

What to Eat
The first thing to understand about pre-workout nutrition is that there isn't a large difference between a pre-workout meal and a regular meal. You should be aiming for a good balance of high quality protein, complex carbohydrates, and fats. The only real difference is that the last meal you eat before heading to the gym should be a little heavier on the carbs than usual because your body will need glycogen, which it can attain through the carbs you eat, to help power you through your workout. Fruit is always a good option.

The Importance of Protein
Yes, I did just say that your pre-workout meal should be heavier in carbs than protein, but you should still pay attention to the kind of protein you're consuming. As always, lean animal based protein is a good option. If you're going to opt for a protein supplement, make sure you're utilizing it in the best way possible.
A lot of people will chug a whey protein supplement right before working out because they think that this fast acting protein will help to fuel their muscles during the workout.

However, when taken alone, a lot of these whey protein supplements can cause a spike in blood sugar levels, risking a crash while you're still lifting.
A casein protein supplement, because this protein is digested slowly, may be a better option if you take it with food about an hour before you exercise because it will provide your body with a steady supply of protein for several hours. Note however that a supplement is not essential - you can always get slower acting protein from food, especially dairy.

Timing
I'm not going to provide you with a hard and fast rule as to when you should be eating your pre-workout meal because it's largely a personal preference and something you should experiment with. However, I can provide you with some suggestions that I hope you'll find useful.
If you prefer to lift weights at night, your pre-workout meal may be nothing more than a moderately carb heavy dinner. Wait for about 1-3 hours, then eat an apple or a different serving of fruit about 15 minutes before you plan to start working out.

Studies have shown that eating a piece of fruit close to your weight lifting routine may help to fuel your body throughout your workout.
If you generally exercise in the morning, eat a good breakfast as soon as you wake up.

Make sure to eat some fruit and high quality protein. Then get dressed and ready for the gym so you have as long as possible for your food to settle and fuel your muscles.
If you like to lift during the day, your pre-workout meal may be lunch or a mid-afternoon snack. Aim to eat 1-3 hours before lifting, and then eat a piece of fruit about 15 minutes before pumping iron.

Want to learn more about protein supplements for pre and post workout nutrition? This article tells you everything you need to know about whether or not a protein powder would benefit you and which type is best for your needs.

For more easy to understand information about nutrition, fitness, and simple every day substitutions, visit http://www.delveintohealth.com/

Thanks for reading!

Nathaniel

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Weight Loss: Simple Steps to Good Nutrition

Good nutrition and eating healthy, nutrient rich foods is going to be very important if you are going to succeed in reaching your weight loss goals.
The truth is it's no accident that people who practice good nutrition are able to do so regularly and on a consistent basis.

 Good nutrition takes a little planning and by following these simple steps, you will be on your way to eating better and achieving your weight loss goals in less time.
The truth is it takes more work to eat healthy nutritious meals than it does to eat junk and food that does nothing to move you towards your weight loss goals.

 "Junk" food (food that does not provide much nutritious value and does not help you achieve your weight loss goals) is far more convenient and accessible most of the time. This is why in order to eat health, you must plan.

The first step is to plan your meals as best you can. Take some time on the weekend (or whatever day is convenient for you) to plan your meals for the week or at least the next few days.
Factor in where you will be and weather you can run out and get something healthy or if you will need to prepare something and bring it with you. By planning and having a clear idea of what you want to eat, you will greatly increase the likelihood of eating nutritious foods.

Another simple step is to get into the habit of buying fresh fruit and/or vegetables and bring them with you when you go to work. One reason people often eat poorly is because they get hungry and the only thing available to them is a vending machine with chips and candy bars.


 By having nutritious food in the form of fruits and/or vegetables right there for you, you will be able to consume nutritious snacks instead of junk from a vending machine.

Another simple step is to give yourself a cheat meal once in a while. As odd as this may sound, by giving yourself a cheat meal every now and again, you satisfy the urge you may have for a particular food that you really enjoy which may not be all that healthy.

 I wouldn't advocate more than one or two cheat meals a week. However taking one or two meals per week in which you allow yourself to indulge in items you really enjoy will be very satisfying and allow you to keep on course the rest of the week.
Follow these simple steps and you will be on your way to eating healthier and achieving your weight loss and fat loss goals in less time.

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Vegan Nutrition Is Easier Than You Think

Vegan nutrition is one of those topics of discussion filled with misconceptions. At the Thanksgiving table, well-meaning relatives are likely to have all sorts of opinions about how you can't possibly be healthy without consuming any animal products. It's easy, however, to prove them incorrect.

There are at 4 typical topics of controversy when it comes to vegan nutrition. They are: vitamin B12, protein, iron, and calcium.

Vitamin B12

Vitamin B12 is admittedly challenging to obtain from a vegan diet. And it's certainly true that it's a very important nutrient. A vitamin B12 deficiency can be very serious, so it is important to obtain enough. Nutritional yeast is one vegan food that contains vitamin B12. Many vegans enjoy its cheesy flavor and sprinkle it on popcorn popped with coconut oil.

Vitamin B12 supplements are often suggested for vegans, and you can get all the vitamin B12 you need in a day if you take a good, high-quality supplement.

Protein

Protein is not as much of a concern if one is eating a well-rounded vegan diet. While we don't think of them as protein sources, vegetables do contain protein. Nuts and seeds also offer a lot of protein. Chia seeds have 3 grams of protein in just 2 tablespoons. Hemp seeds contain a complete protein, meaning they contain all the amino acids, the building blocks of protein. Brown rice is also high in protein.

In addition to all these vegan sources of protein, most vegans do not believe that humans need the amount of protein we are led to believe is necessary. Between the lessened need for protein and the bounty of plant protein sources, most vegans with a well-rounded diet get all the protein they need.

Iron

Iron is not just found in meat. One surprisingly rich source of iron is raw cacao powder. Happily, just 2.5 tablespoons have 8% of the RDA for iron! Chia seeds are another good source of iron, with 2 tablespoons containing 8% of the RDA. Blackstrap molasses are high in iron, with 1 tablespoon offering 19% of the RDA. 23% of the RDA is found in just one ounce of pumpkin seeds, which are delicious roasted and eaten out-of-hand. Baked potatoes and spinach are also high in iron. And there are also excellent vegan iron supplements available at any health food store if iron is a particular concern for you. The best and most easily digested tend to be the liquid supplements.

Calcium

Got kale? Many vegetables contain calcium and kale is one of the most concentrated and easily digestible sources of calcium. Sea vegetables, nori or dulse, for example, also contain high amounts of calcium, as do chia seeds. And just one tablespoon of blackstrap molasses contains 17% of the RDA. It's generally accepted in the nutrition community that vegetable and other plant sources of calcium are easily digested, therefore your body reaps the benefits more readily than from animal sources like cow's milk. Speaking of milk, coconut and almond milks contain 45% of the RDA for calcium in just 1 cup!

Serena Li is a web content contributor with Basic-Natural LLC, a socially conscious company dedicated to providing consumers with up-to-date information on the sustainability industry. For news, information, and everyday green living tips, please visit the company blog.

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Nutrition in Sport

There are a lot of common misconceptions with correct nutrition whether it is for general health and well being or race and high performance situations, most people these days don't actually take in the correct amount of nutrients and minerals required for a general healthy diet as most the most common product missing from a healthy balanced diet is plenty of fresh fruit and vegetables which taken in the correct quantities can improve your own quality of life due to the human body being able to operate a lot more efficiently which also boosts your immune system so you are a lot less susceptible to basic illnesses like the common cold. 

Even if you do catch an illness like the common cold a healthy diet can actually speed up your recovery so it can be out of your system a lot faster meaning you can spend a lot less time suffering and feeling sorry for yourself.

Most people like I have said before do not cover the basic requirements for a healthy diet and within that group of people those that exercise regularly and train hard to improve their own performances are no exception as most of them believe exercise is enough for them to have a healthy lifestyle and by training hard and regularly they can eat and drink poor quality food and drink and still live forever.

 This is generally not the case as correct nutrition is a massive part of a normal lifestyle let alone one that involves an individual constantly striving to achieve their personal goals in sport whether that is winning races or beating a personal best time on a regular training circuit. Correct and proper nutrition can help you make bigger leaps and gains in your own sport or quality of life mainly because the body will be more 'primed' and ready, this also goes against the most common excuses made by individuals rejecting change to their poor diet to a healthier balanced diet like;

"It won't make that much difference to me as I'm not that fit anyway"

Or

"I would gain more if I train harder and lose weight instead"

Or

"It's not like I am racing the Tour de France so I don't need to take it that seriously"

All these excuses are very poor reasons not to as the reason top athletes are at the top is because they train hard but also take in a healthy diet in order to reap the full benefits from training which include; the body being refuelled properly so you don't feel the need to eat everything in sight after exercise, having a lot more energy to start with so you can exercise for longer and more efficiently meaning you will increase your fitness and performances a lot quicker,

 the body will also become used to burning better quality food so you will again find an increase in fitness, well being in general and you will find the body will be storing less fat as the fat will be used as fuel but there will also be less trans fats and saturated fats in the body.

To follow correct sports nutrition in this modern era the human body now requires a larger percentage of carbohydrates in a general diet in order to fuel the body enough for exercise but also to refuel the body after exercise for better recovery, a common misconception is that for optimal recover you need to take in a large dose of protein after exercise to rebuild the muscles, 

what is generally more important for recovery is taking in more carbohydrates to refuel but also to take in more amino acids which are required to break the protein down so the body can use it to rebuild the muscles. There are generally a lot more supplements and nutrients that need to be taken in for optimal recovery but you will find certain supplements won't be in basic recovery drinks so in a way recovery products are very much a 'you get what you pay for' product as you can buy recovery products at half the cost of another brand but that doesn't necessarily mean you are getting more for less as generally you will be paying for less ingredients and sometimes a lower quality of ingredients which can actually be counter productive in some cases.

The easiest way to take in carbohydrates and electrolytes to fuel and hydrate the body during exercise is now in very convenient methods compared to carrying sandwiches and fruit around during exercise, most brands now have produced a 'energy bar' which is a very quick and easy way to deliver key nutrients, carbohydrates and more calories to the body,

 calories aren't a bad thing to take in during exercise as you can't exercise without burning calories as they are a key fuel source for the human body. Another quick and easy method of refuelling and hydrating the human body is again a lot of nutrition brands have produced products in powder or tablet form which you can then mix with water to have a drink that contains enough carbohydrates to fuel the body for longer but also deliver it faster through the body as it is already in liquid form, another key ingredient which is sometimes overlooked in 'sports drinks' is electrolytes as they are very important salts needed in the body which you lose through sweating, without enough electrolytes in the body can then cramp up which is something which will not go away quickly whilst exercising.

As outlined above the key points are as follows:

1) good nutrition can benefit everyone whether they exercise or not

2) good nutrition for those who train and exercise isn't just for professional athletes as good nutrition can also give you that extra advantage your looking for without spending every waking minute of your life exercising and training.

3) modern energy and recovery products are a good way to help put in the correct amount of nutrients and carbohydrates during exercise and training without carrying a fruit bowl around with you.

4) without correct nutrition and a balanced diet with enough carbohydrates in your diet for exercise and training your body can get run down and lower your immune system so you are more susceptible to illness, a good quality recovery product can help prevent this.

Why not have a look at what sort of nutrition is available.

Article Source: http://EzineArticles.com/7497861

How to Practice Good Sports Nutrition

Sports nutrition is defined as the study and practice of nutrition and dieting as it relates to athletes and their performance. It is mainly concerned with the types and quantities of food and drink ingested by athletes and deals with vitamins, minerals, supplements and organic substances such as carbohydrates, proteins and fats, which are the most important macro-nutrients needed to build the ideal athletic diet.

Sports nutrition is something you'll commonly hear in strength and endurance sports like weight lifting, swimming, cycling and running because these are the sports that require athletes to strike a perfect balance in order to sustain themselves during intense workouts and competitions. Sports nutrition is a concept that has been around since the time of the ancient Greeks, who credited their Olympic victories from being able to ably combine wine, meat and bread that gives them all the nutrition they need, as well as the strength and energy to win challenging competitions.

Sports nutrition these days has come a long way from the simple bread, meat and wine regimen of the Greeks. Continuous study has proven that diet along with specialized exercise and training routines enables athletes to lead healthy and productive lifestyles and helps them prevent or manage non-chronic diseases like non-insulin dependent diabetes, hypertension, coronary heart disease and osteoporosis to name a few.

What you eat and what you drink greatly affects your performance and how you feel during your workouts/training which is why knowing your basics on sports nutrition can not only help keep you healthy but also ensure you make the most of your exercise routine. It is known to often focus on carbohydrates, an example of which is the training routine of endurance athletes, who load up on carbohydrates days before their event to boost their performance. It is also best to complement your diet regimens with the best sports supplements as well to take care of any nutritional gaps.

Sports nutrition goes beyond what you eat because you need to consider the times when you need to eat as well as coordinating your meals, snacks and drinks helps you maximize your workout. For starters, you need to eat something every 2-4 hours to keep your blood sugar levels stable and your energy high enough to boost your metabolism. By coordinating your meals and snacks, you make sure that you are never too hungry to reach for the nearest bag of chips and will be able to train at any time during the day.

Ideally, you will need to eat a pre-exercise meal that will depend on the kind of exercises and workouts you do but generally they should be food that is easily digestible and high in complex carbohydrates like pasta, breads, salads and fruits. You can also go for a big salad that is high in protein or select a small amount of lean meat like chicken or fish.

 If you're the type who likes to train or exercise in the morning, a light snack of fruits, toast and an egg will probably be best.

On the other hand, if you would prefer to have a snack thirty minutes before you start your workout, it would be best to partake of trail mix, half a granola bar, a big banana or a few graham crackers to get your energy levels going. 

Remember though, to drink lots of water before you start working out so you can replenish the electrolytes you lose when you sweat. Make sure you keep yourself hydrated before, during and after your training and workouts to keep from being dehydrated.

To maximize your training and exercise, you need the best supplements to complement your sports nutrition efforts. Find them all at affordable prices on http://www.nutritionwarehouse.com.au and be at the top of your game every time, all the time.

Article Source: http://EzineArticles.com/7476381