Monthly Archives: September 2018

Foods That Can Maximize Your Exercise

It’s easy to envy the chiseled, uber-lean physiques of professional athletes and assume they subsist on protein powders, energy bars or other supplements to maintain their competition-ready shapes. But as a sports nutritionist who’s worked with numerous elite-level athletes including cyclists, swimmers, triathletes and CrossFit competitors, I know they achieve optimal results from consistently eating nutritious, real foods, like these 10 powerhouses:

 Salmon

To help your muscles recover faster after exercise, athletes pay attention to high-quality protein and anti-inflammatory compounds. It’s no surprise, then, that many athletes eat a lot of salmon, which is one of the best source of inflammation-reducing omega-3s. Three ounces of salmon provides more than 1,000 milligrams of omega-3 fatty acids and 17 grams of protein for just 175 calories.

 Eggs

With 6 grams of protein in one large egg and all nine muscle-building essential amino acids, eggs are considered the gold-standard for quality protein. They’re one of the few food sources to provide leucine, considered the most essential amino acid for muscle protein synthesis. Research indicates that eating 20 to 30 grams of leucine-rich foods like eggs promotes muscle recovery and growth post-exercise. Eggs also provide 13 other essential nutrients, all for 70 calories per large egg.

Eat to win: An egg-based breakfast is a great option to keep your hunger in check well into your day. Post-workout, enjoy an egg salad sandwich or egg and potato scramble for the perfect combo of quality protein and carbs.

   Greek Yogurt

Greek yogurt is strained to make it thicker and more concentrated so it provides more protein per ounce than regular yogurt. A serving has about 20 to 25 grams of protein – equivalent to 4 ounces of lean beef – making it a post-workout must-have.

   Mangoes

If you’re most sore a day or two after workouts, eating more anti-inflammatory foods after exercise may help reduce pain, improve mobility and accelerate recovery. Mangoes contain several anti-inflammatory compounds, including vitamin C, beta carotene, gallic acid and gallotannins. A cup of mango packs in 100 percent of your daily vitamin C and 35 percent of your vitamin A for just 100 calories.

Eat to win: Enjoy mango salsa with meat, seafood or poultry to boost the absorption of iron. For breakfast, add sliced mango to your oatmeal or make this performance-enhancing chia-mango pudding.

   Oats

Many top athletes fuel up in the a.m. with a hearty bowl of oatmeal, muesli or overnight oats. Oats provide slow-to-digest complex carbohydrates and have a carb-to-protein ratio of 4 to 1 to help provide sustained energy. A cup has 150 calories, 27 carbs, 6 grams of protein and no added sugar. The combo of wholesome carbs and protein keeps athletes fuller, longer.

Eat to win: To start your day, enjoy oats with berries and Greek yogurt or nut butter. Overnight oats can be packed in your gym bag for a wholesome recovery meal. To up the protein for recovery, add in a dollop of nut butter or Greek yogurt.

   Pasta

Carbs are the body’s go-to fuel source for working muscles, and reams of research prove that getting an adequate amount of quality carbs in your diet can be a performance-enhancer. One study of marathon runners reported that those who ate more than 3 grams of carbohydrate per pound of body weight ran, on average, 13.4 percent faster than runners who ate fewer carbs. Pasta is favorite for professional athletes because it’s a nutrient-rich complex carb that provides steady energy, thanks to its low glycemic index. A cup of cooked pasta has 200 calories, 42 grams of complex carbs and 7 grams of protein.

   Pomegranates

More than 1,000 research articles document the benefits of pomegranates and its juice. Not only is it rich in vitamin C and potassium, preliminary research reveals that the antioxidants in the fruit are good for your muscles too. Results from two recent studies, for example, show that active people who drank pomegranate juice daily had improved muscle strength post-exercise.

Eat to win: Use pomegranate juice with fresh or frozen fruit, leafy greens and protein powder (or Greek yogurt) for a superfood recovery smoothie.

   Nut Butters

Nut butters provide long-lasting energy and have fueled many athletes on to win world championships and Olympic gold medals. The stick-to-the-ribs sandwich staples provide mostly unsaturated fat, but also have protein and B-vitamins, which help convert food into energy.

Eat to win: Use your favorite nut butter on toast, on top of oatmeal, blended into recovery smoothies or smeared on top of your favorite fruit.

Bananas

There are plenty of good reasons why most athletes love bananas. One study reported that eating half a banana every 15 minutes during a cycling time trial test was as effective as drinking a sports drink with the same carbohydrate content every 15 minutes. If you’re active, bananas are a great option to fuel your muscles while providing antioxidants and other nutrients that sports drinks lack – without any added sugars.

Eat to win: Enjoy bananas on their own or slice and eat them with toast, oatmeal or cereal before exercise or blend them into a recovery smoothie after your workout.

  Raspberries

Recent studies reveal that raspberries contain compounds that may boost the production of nitric oxide, which increases oxygen delivery to muscles. In addition to being fiber-rich, raspberries are also a top source of powerful antioxidants, including vitamin C, as well as anthocyanins and ellagitannins. Mounting evidence suggests they may increase your body’s antioxidant defense system. After strenuous endurance, strength training or high-intensity interval training like CrossFit, antioxidants may help repair muscle tissue damage and temper inflammation.

Eat to win: Whiz up an antioxidant-packed recovery smoothie made with affordable frozen raspberries (which are nutritionally on par with fresh), pomegranate juice, Greek yogurt or protein powder and baby greens.

Short Course Includes Basics about the League

Definitely, the end of EPL will be interesting. This is because it is not a season for the Cinderella story. The case is different this year and no surprises like last year’s Their performance in the Champions league were awesome; reaching the quarterfinals. It was great performance since giants such as Manchester City and Arsenal failed to make any mark. Representing the blue side of London, Chelsea has been on top of the table since October last year. No one can bet against them to win the league this season.

With the winner almost certain, focus on the remaining matches shifts to those who will make it in the top four. The prize to finish in the top four is playing in the elite championship in Europe next season. Already Chelsea and Tottenham are sure of clinching two positions. Four teams have to battle it out for the two remaining slots. The arrival of Antonio Conte revitalized the rugged Chelsea. The new coach cam with new systems and formations. Discipline was missing during Jose Mourinho’s fateful last season at Stamford Bridge. After losing to Arsenal in the first leg, things changed at Chelsea.

Tottenham season has many features such as fast-paced football, ability to score many goals and use of counter attacks. So far, they are sure of Champions League football. Manchester City, Liverpool, Manchester United and Arsenal have t sharpen their tools to secure the two slots. They retain equal weights to get the two slots. Sixth and Europa football is gone with Everton.

Comparatively, the route for Liverpool to navigate is easy. They have three matches to go and are favorable games. The only threat is that competitors have games in hand. A third last is a guarantee for Manchester City if they win the last two games in hand and the other three. Wins in their remaining matches will assure them of the third spot.

Manchester United has the biggest hurdle to skip. It is at crossroads. They have secured their spot in the Europa League Final. A win in Stockholm guarantees Champions League Football. The team wants this. It is also the shortest path for the team. With Tottenham one of the opponents to face, Jose Mourinho is likely to prioritize the Europa League trophy.

Arsenal’s case is laughable. Wenger has been there and has seen it all in EPL. It is difficult to understand why newcomers such as Conte come and dominate him. Arsene Wenger beat Mourinho in a competitive match for the first time. Wenger has never failed to qualify for Champions since joining Arsenal. For the first time in the history of EPL, the top four finish is more challenging.

Cute Feet Shown from an Exhausting Tour de France Cyclist Race

The Tour de France is a grueling race to say the least. This year’s edition features 198 riders taking on a 21-stage route totaling 3,540 kilometers (or 2,200 miles) over 21 days. According to CNN, that includes 23 mountain climbs with only two days of rest for the competitors over the three weeks they’re on the move.

If that doesn’t quite put into perspective how physically demanding the race is, though, Polish cyclist Pawel Poljanski shared a picture on Instagram on Tuesday of the toll the opening 18 days of competition has taken on his legs. Not only were both of them badly sunburned – it’s hovering around a high of 80 degrees in France right now – the way the veins in his legs were bulging made many on the internet pretty concerned about his wellbeing.

“After sixteen stages I think my legs look little tired,” Poljanski wrote.

As Dr. Bradley Launikonis from the University of Queensland in Australia explained to ABC, elite cyclists will have as much as 40 liters of blood flowing their muscles every minute they’re exercising. For the untrained athlete, Launikonis explained, that number would likely be around 20 liters of blood per minute. Seeing as the cyclist’s blood is pushed around their legs for long periods of time throughout the day, it’s no wonder why high volumes of blood are still present in their legs when they’re rested.

It’s not necessarily unhealthy, either. Head of trainer education at Third Space Luke Worthington told HuffPost that the bulging veins in his legs are “just an indication of how lean Poljanski is and also how much blood has been pumped to the working muscles.” “

Most lean athletes will appear to be this vascular,” Worthington continued. “It’s made to look more excessive by the amount of muscle mass he carries in his quads.”

Does that make it any less gross? Of course not. But at least we now know there’s no reason to be concerned about Poljanski’s health, which means we can go back to appreciating how difficult it must be to get in good enough shape to compete in the Tour de France.

Security When Playing Softball

Despite the name, a softball is not soft. A softball is about twelve inches in circumference – three inches larger than a baseball. Thousands of children in the United States are treated in emergency rooms for baseball and softball-related injuries. Softball injuries to the head are involved more than any other part of the body.

The following safety tips are designed to help children play safe and prevent injury on the baseball or softball fields.

Softball Equipment Safety:

Children should use always use proper safety gear when playing. This equipment includes catcher’s gear, athletic supporters and cups, protective eyewear, and proper footware (which may include cleats). Good quality, double-eared helmets should be worn to protect the ear and temple region against ball impact. Catchers should also wear a helmet with full face and throat protection.

Breakaway/quick release bases should be used instead of standard stationary bases to reduce the impact forces generated from of a sliding player.

Protective screening should be used to protect players in dugouts and on benches, and the playing fields and facilities should be well-maintained. The playing field and facilities should be free of garbage and debris, and there should be no sinkholes, stumps or rocks in the infield or outfield. Fences, walls and posts should be padded to help prevent injury if players run in to them when attempting to catch a ball.

All equipment should be inspected regularly to make sure it is in good condition.

Playing The Game:

Children should be taught how to play softball correctly, and they should play with other children of the same skill level, physical maturity and weight. Players should be taught to perform proper streaching and strenghtening techniques before playing.

Players should wear sunscreen with an SPF (sun protection factor) of 30 or higher. The sunscreen also should be sweat and water-resistant and reapplied every two to three hours.

The coach should be made away of the player’s medical conditions. A child should not play if he or she is experiencing persistent pain, a loss of motion, or any other abnormalities.

All players need to be kept hydrated. Water should be made available before, during and after all games and practices. Water is best, but sports drinks and juices can be decent alternatives. Avoid caffinated drinks, as caffine is a diuretic, which acts to dehydrate the body.

Most Popular Sports in the World

Sport or sports is basically any form of competitive physical activity that is either organized or casual. Many different kinds of sports exist in this world with several hundred participants from all around the globe. The largest competition of sporting events takes place in the Olympics. Sports are usually governed by a set of rules which ensure fair play. I am sure a lot of you are into sporting activities and this particular list is just for all you guys out there. I happen to be a huge fan of tennis and football. Unfortunately cricket dropped out of my favorite sports a while ago. Anyway, you guys can let us know if your favorite sport is included in this list or not. Enjoy the read!

1. FOOTBALL
3.5 billion people watch football/soccer every year.

This happens to be my second favorite sport in the entire world. It is played between two teams with eleven players on each end. You have to score by hitting the football through the opponent’s goal. The highest governing body is FIFA and the first game ever played was somewhere in the mid nineteenth century in Great Britain. It is played on a football field in an outdoor stadium.

2. CRICKET
3 billion people watch cricket every year.

This particular sport is played between two teams with eleven players on each side. You are given a bat, and you have to hit a ball in order to score. There’s three different types of cricket games; one-day, test match and T20. I will not get into their details but if you are a fan you must already know. The highest governing body is International Cricket Council and the modern day cricket was first played somewhere in the sixteenth century. It is played in an outdoor cricket field.

3. FIELD HOCKEY
2 billion people watch field hockey every year.

The game is also known is hockey and it played between two teams with eleven players on each side. You are given a hockey stick and you have to guide the ball to the opponent’s goal and avoid that from happening to your own team. The first game ever played was somewhere in the nineteenth century. The rules are pretty much like football or soccer if you may especially so when it comes to penalties. The highest governing body is International Hockey Federation and it’s played outdoors only on a rectangular field.

4. TENNIS
1 billion people watch tennis every year.

This happens to be my favorite game by far. It is usually played between two players but you can also play a double just like in table tennis. You are provided with a tennis racket and the objective is to make the opponent miss the ball. The game requires a lot of stamina and it is very fast-paced. The highest governing body when it comes to Tennis is International Tennis Federation. The first game played was somewhere between 1859 and 1865 in Birmingham, England. Tennis can be played indoors and outdoors.

5. VOLLEYBALL
1 billion people watch volleyball every year.

The game is played between two teams on a rectangular field with a net in the middle. A team is allowed to have six players on the field to play. The objective is to get the other team to drop the ball. It sounds relatively simple. The game has been a part of Summer Olympics since the year 1964. It can be played indoors, outdoors and on the beach. The first game ever played was in 1895 that happened in Holyoke, Massachusetts, United States. The highest governing body is FIVB.

6. TABLE TENNIS
900 million people watch Table Tennis every year.

The highest governing body when it comes to table tennis is ITTF. The game is played with one or two players at the same time on either side. Table Tennis is also known as Ping Pong. All you need to do is get the ping pong ball to the other end of the table using your miniature sized racket. But you should know that as easy as it sounds it is not even close. The game is very fast faced and you need a lot of precision and the hand and eye coordination is supposed to be top notch.

7. BASEBALL
400-500 million people watch baseball every year.

This is a sport that involves the use of a bad and a ball. Baseball is played between two teams with nine players on each side on a ninety-foot diamond like pitch. The first game was played in the mid eighteenth century and the first recorded game happened on the 19th June of 1846 in Hoboken, New Jersey. I have never actually seen this sport but apparently it is a big deal in many countries. If you change a lot of rules it is almost like cricket so my liking for this sport is at a minimal too.

8. GOLF
400-500 million people watch golf every year.

I am sorry but this in my opinion is the most boring sport ever. It involves precision and a lot of patience. The objective is to get the ball to the hole across a long area. Many different types of clubs are used to hit the ball and you have to do with minimum possible strokes. The highest governing body of golf is R&A and USGA. It was first played in Scotland during the fifteenth century. There are no teams in these sport, just a single man for himself. Golf is an outdoor sporting event.

9. AMERICAN FOOTBALL
350-450 million people watch football every year.

In the United States this sport is known as football but of course to other countries, football is an entirely different sport. It is played between two teams with eleven players on each side and the objective is to bring the ball to the other team’s end zone either by running along with it or throwing it to a teammate. The first game of American Football took place on the 6th November in 1869 and it was played between Rutgers and Princeton.

10. BASKETBALL
300-400 million people watch basketball every year.

The objective of this particular sport is to shoot a ball through a hoop at either end of the field. It is governed by a set of rules and usually two teams play this game on a market rectangular field. The highest governing body of Basketball is FIBA. The first time basketball was ever played was in Springfield, Massachusetts, United States in 1891. There are around 10 to 20 players on each side with five of them paying at any given time. It is usually played indoors.