Sports Nutrition Made Simple

Following these simple nutrition guidelines will allow you to lose weight, and an abundance of energy throughout the day.

1) Hydrate with water throughout the day.

2) Avoid processed foods

3) Eat plenty of lean meats (fish, poultry, and lean beef)

4) Avoid Starches and Sugar (breads, grains, pasta, etc.) Never eat these alone.

Breakfast ? Protein (1 egg with 2-3 egg whites, plenty of fruits and vegetables, water) Lunch- lean meats and plenty of fruits and vegetables, water Dinner ? lean meats and plenty of fruits and vegetables, water

Eat every 3 hours and snack on fruits veggies.

Before practice or games ? hydrate with water and snack on fruits.

Once you begin to practice or begin pre-game practice, start drinking a sports drink. You should be able to replenish your sugar (glycogen) stores with a sports drink.

If the athletes like the taste of sports drinks, they will likely drink more. Sports drinks also replace electrolytes lost with sweating.

At half time ? fruits and sports drink

Right after practice and games ? Fruit smoothie with some protein powder, fresh fruits.

So where are all the starches (pasta, breads, etc) that we think of as pre-game meals?

This is important:

What athletes need are carbohydrates that do not raise the blood sugar rapidly but also replenish the muscle glycogen stores. That comes from fruit and veggies.

If you have waffles and bagels for breakfast before the games here is what happens:

Those starches (high glycemic foods) are rapidly turned into sugar; the body senses the rise in blood sugar and releases insulin. The insulin grabs the sugar and stores it as fat. The brain and the muscles now do not have enough sugar to function as effectively. You now have low blood sugar. So you are dumber, slower, and fatter. Not the best way to start the game or practice.

The only time you want to eat the starches is during or after exercise to rapidly replace your sugar stores.

Avoiding the starches will also help with weight limits. Starches bind more water and therefore result in more weight.

Dr. Jeffrey Banas, is a Sports Chiropractor and Strength an Conditioning Specialist practicing in Gilbert, AZ. He can be contact at 480-633-6837 or by his web-site at http://www.sportstraining-weightloss.com

expert residential cleaners Park Ridge ..
In The News:

The Omoway Omo X features a modular design, obstacle detection and emergency braking, and can drive itself to charging stations, signaling the future of smart urban mobility.
PillTrek, a tiny wireless smart capsule created by Caltech, provides real-time gut health data by detecting electrolytes, metabolites, glucose, hormones, pH levels and temperature.
Learn to spot fake bank text messages with five warning signs of Chase phishing scams, including suspicious links and urgent deadlines designed to steal your account information.
Robot coyotes built on motorized cars reaching 20 mph are being deployed at military airfields as an innovative solution to wildlife threats to aircraft safety.
Explore Google Drive's strengths and weaknesses as a backup solution, including its encryption security, privacy concerns and comparison to dedicated backup tools.
As environmental challenges grow, underwater habitats gain momentum with DEEP's Vanguard, supporting short missions and Sentinel designed for 28-day stays at depth.
The new Urban Eyes safety vest features dual cameras, reflective panels and a wireless remote to deter harassers and provide peace of mind for outdoor workouts.
The $200 billion data broker industry tracks your personal details across websites, posing privacy risks that can be mitigated through data removal services.
UCC Holding has teamed up with COBOD to create desert-inspired, 3D-printed schools in Qatar, featuring dune-like wavy walls impossible with conventional construction.
Darkling beetles equipped with microchip backpacks can be guided through disaster areas using electrical signals, offering a biological solution for search and rescue.
Scammers use number porting to take control of outdated landlines still connected to financial accounts, bypassing two-factor authentication to steal funds while avoiding detection.
Twitter co-founder Jack Dorsey developed Bitchat, a privacy-focused messaging app that works offline via Bluetooth without requiring email, phone numbers or personal data.
Google is making a push to ensure its AI, Gemini, is tightly integrated with Android systems by granting it access to core apps like WhatsApp, Messages, and Phone.
A new green energy system is set to change how we capture clean power, and it all starts with the ocean. French startup Seaturns has designed technology that taps into the natural motion of the sea.
Cybersecurity researchers are warning that hackers have started exploiting flaws in chatbots to carry out AI phishing attacks.
Google has just made it easier than ever to regain control of your inbox with Gmail's new Manage Subscriptions tool.
Despite the benefits, residential power saver programs come with several potential drawbacks and concerns that have been raised by both customers and experts.
The Blackdot AI tattoo machine is quiet. It's steady. And according to early users, it hurts a lot less.
Attackers have started to exploit the very signals that users assume will keep them safe when it comes to add-ons to improve productivity or entertainment.
Located on Cerro Pachón in Chile, the world's most powerful digital camera is set to transform how we see the universe.
The innovative DQ Tower stands 28 feet tall with 420 square feet of living space, featuring floor-to-ceiling windows and premium amenities in a prefabricated design.
A new mmWave imaging system allows warehouse robots to scan and create 3D models of objects inside sealed containers, potentially revolutionizing shipping processes.
Family fraud endangers seniors when relatives exploit their trust, but removing personal data online and monitoring identity can prevent financial harm to aging parents.
A study analyzing 500,000 customer service interactions shows chatbots struggle with complex issues while human agents excel at matching customer communication styles.
Aigen's Element robot uses solar power and AI to provide farmers with a sustainable alternative to herbicides, working efficiently in cotton and soy fields.

Do You Need Omega 3 Fatty Acids?

Do you need omega 3 fatty acid in your diet?... Read More

Go Nuts!

Nuts of all kinds (I am talking peanuts, cashews etc)... Read More

Not all Fats are Bad

Fats have been unfairly lumped together as being all bad... Read More

4 Steps To Brain Health

New studies bring to our attention that high levels of... Read More

Hypertension -Twelve Simple Things You Can Do To Lower Your Blood Pressure

Headlines:Nearly a quarter of American adults just got diagnosed with... Read More

What?s Causing Your Energy Drain?

This is such a busy time of year, isn't it?... Read More

The Benefits of Iodine

Initially discovered as a new element in 1811 by Barnard... Read More

How to Have Great Sex - Nutrition and Foods That Create Passion

Is the thrill gone? Has the thrill gone out of... Read More

The In-Office Emergency Nutritional Kit

Tired of having stare-downs with those boxes of Krispy Kremes,... Read More

Allergy Approaches through Nutrition

Spring in New York City is a really magical time.... Read More

5 Ways to Get the Best Out of Radishes

They sit left behind on relish trays. They're often by-passed... Read More

Brown Sugar is Not Brown Rice

Question from Jack:A question from Jack, one of the subscribers... Read More

ACAI Berry Named Top 10 Superfoods For Anti-Aging by Dr. Nicholas Perricone

The benefits from eating healthy are endless. And, according to... Read More

Fattening Foods: Not So Fattening After All?

Have you seen those "fat free" foods in supermarkets? Have... Read More

How The Food Industry Influences Nutrition and Health

When was the last time you consumed soda? Most likely,... Read More

Cherries - The Next Wonder Fruit

Cherries?A Supercharged FruitThe little red fruit that has been enjoyed... Read More

Grains That Cause Illness

Eating grain products - breads, cakes, cereals - have long... Read More

Essential Fatty Acids (EFAs)

Essential Fatty Acids are oils, omega-3 and omega-6, that you... Read More

Whats The Truth About Fat?

When I hear the word fat I usually think of... Read More

The Role of Nutrition in Martial Arts, Police, Military Personnel

For a considerable amount of time, nutrition has not played... Read More

Ayurvedic Nutrition: Let Your Food Be Your Medicine

It is ironic how something as obvious as nutrition has... Read More

A Background to Dietary Fiber

Fiber is the part of the plant that is resistant... Read More

Essential Fatty Acids - Americas Major Dietary Deficiency

America's major dietary deficiency - EFA a panacea for good... Read More

What about Potassium?

Information on potassiumWhen you read about potassium and senate document... Read More

Unhealthy Foods: Five Sneaky Foods Revealed

With the array of different diets and diet foods available... Read More

green cleaning service Park Ridge ..