A Closer Look at Sports Nutrition

sports nutrition is a crucial aspect of any athletes training Being an athlete takes a lot of hard work and training.  These days, only a handful of people are interested in fortifying their lives with the proper diet and an exercise routine.  I run a mile a day, and have a small 30 minute weight lifting session daily.  I used to think the exercise part was the hard work, but as time went on I realized that having a firm understanding of sports nutrition was also required.  I searched high and low and I finally food 5 easy “power foods” that are perfect for people like me who are trying to improve their nutrition and exercise routine.  Implementing some of these healthy snacks can get you on the right track.

  1. Almonds

Yeah I wasn’t too sure about this one either, but I later found out that just an ounce of almonds is a perfect daily intake.   They are GREAT for your heart and are high in Vitamin E. 

  1. Yogurt w/ fruit

Surely it comes as no surprise but yogurt is also a healthy snack option.  Just one cup of yogurt is packed with proteins and is perfect to have after a healthy workout.  Health Smart Protein Yogurt is great for sports nutrition and has  added protein for muscle building.

  1. Peanut Butter

Carbs, Healthy fats, and protein are three things that are a must for any athlete. Diet and exercise are both important factors to sports nutrition .  More and more athletes are starting to turn to  Bell plantation PB2 powdered peanut butter . It’s a great for providing you with the proper nutrients and has almost 85 percent less fat, when compared to other peanut butter bars.

  1. Low fat milk or protein drinks

It doesn’t take a genius to know that milk is great for your health, but it would be better if it had less fat.  Consider drinking 2% milk for this very reason. Drinking milk provides your body with high quality protein and carbohydrates.  For people who are lactose tolerant, you can switch out the milk for protein drinks.  You can find a variety of protein drinks available on the market today.

There are a variety of ways that can help you lose weight and feel healthier again. Changing your diet may not be enough, sometimes changes in your lifestyle are necessary. By combining these healthy snack options, you will at least be on the right track to starting your weight loss journey.

High Protein Diets: Not Just for Bodybuilders

protein can aid in weight lossIncreasing numbers of people are turning to high protein diets in an effort to lose weight. There is research that suggests that this type of diet can help you better control caloric intake and minimize your appetite. Diets that consist of over 50 percent protein are considered high protein diets.

By increasing your protein and lowering your carbs you are able to reduce fats absorbed in your blood stream. This also assists in maintaining lean tissue and burning that extra fat for fuel. Adding exercise to this practice increases your resulting weight loss. Another benefit to adapting this diet is that it allows you to not be plagued by constant hunger.

It has been said that protein takes longer for the body to break down leaving that full feeling in your stomach longer. But researchers don’t truly know how protein works to reduce your appetite. It is possible that the reason could be that the protein causes lower levels of Ghrelin, an appetite stimulating hormone to be received by the brain.

Some new research suggests that protein my satisfy hunger better than fats or carbs. The American Journal of Clinical Nutrition did a study that put participants on a diet that was comprised of 50% carbs, they also reduced fat and increased protein. The results showed that participants lost weight, were more satisfied, and found themselves to be less hungry. In the Journal of Nutrition a study was done including exercise, and resulted in better blood fat levels as well as weight loss.

So how much protein do you need anyway? All stages of life require protein for growth, development and the immune system. The recommended intake is 10% to 35% of total caloric intake for average adults. Men are recommended about 10 grams more per day than women, and most Americans hit this benchmark without a problem. The struggle comes in with replacing protein with up to 35% of your calories. The only dangers fall with people who have kidney or liver disease, but other than that group of people there are essentially no dangers in increased protein intake.

High protein diets have been proven to assist in weight loss. If weight loss is your goal, most experts suggest around 120 grams of protein intake per day. The correct way to increase your protein is slowly. Take a week and break it down to a daily increase until you reach your desired daily intake.

However,  always check with your doctor before adding large amounts of anything to your regular diet.

Do Weight Loss Supplements Work?

Everywhere you turn it seems there is a new weight loss supplement ad. Losing weight is big business. Extreme weight loss dramatically changes your physical appearance, but more importantly it increases your physical and emotional health.  It is not surprising that a large number of Americans use a little something extra to encourage weight loss. Americans take pills, shakes, and other forms of products to block fats, speed metabolism, and slow their appetite. Most of these supplements are rejected by experts. So is there anything out there that can give you fast weight loss?

weight loss supplements from Nashua Nutrition can help you shed the holiday pounds There are a few proven weight loss supplements on the market today. By using one or a combination of these products you may be able to speed up your ability to shed those pounds.

Conjugated linoleic acid (CLA) is one such supplement. According to studies, one of the benefits of using this product is a decrease in total body fat, as well as an increase in lean body mass.  These two benefits can counteract one another, resulting in only a small change on the scale. But the increase in health benefits cannot be argued.

Another product that has gotten popular in the US is green tea extract, though other countries have been using it for centuries. Green tea extract is known to speed your metabolism without the harmful effect of an increase in heart rate.  This popular supplement helps you achieve fast weight loss without the jittery feeling that other supplements give. Drinking Green tea extract also carries the benefit of a feeling of fullness, thus cutting down on food intake. Other health benefits include lowering bad cholesterol, an increase in good cholesterol, and prevention of tooth decay by destroying bad bacteria in your mouth.

We often think of calcium and fiber as being healthy, but not always associated with weight loss. When we think of calcium we think bone health. But this mineral is also being shown to preserve muscle and increase fat loss.  Taking calcium alone will not give you huge results, but combined with other supplements you can achieve fast weight loss.

Fiber is well known for keeping your digestive system regular, but maybe less known for the fullness that the supplement provides. Fiber will stay on your stomach much longer than other vitamins or minerals. This allows you to feel fuller longer.

Yes there are weight loss supplements out there that can help you achieve your desired weight. But there is no “get rich quick” answer. Most of us didn’t put the weight on overnight, and it will take a concentrated effort to get it off. So let’s do it in a healthy way, so we build our health up while bringing the scale down.

Kick Start Your Scale: Tips for Fast Weight Loss

Lose weight with these tips from Nashua Nutrition Got the freshman 15 around your waist? Has your muffin top started to resemble a busted can of biscuits? Then you are going to want to read these tips for fast weight loss. Here are our top 6 tips for losing weight fast.

  1. Pass on the fad diets. You want results that last, and let’s face it most fad diets give us a quick fix. Your true desire should be for healthy weight loss; lucky for you there are ways to lose the weight in a healthy way. So pass on the latest craze and go with what works time and again.
  2. Give away more than you take in. If you burn more calories than you take in your result will be weight loss. A good measure of thumb is burning 500 more calories than you take in will result in a 1-2 lb. weight loss.
  3. Move more. There are all sorts of ways to increase your calorie burn. Something as simple as petal bike under your desk during the day as you work can amount in a significant calorie reduction. If all you have time for is parking at the end of the parking lot when you go to the store, it will result in burning more calories.
  4. Stop the bloat. Fluid retention can result in 5-10 extra pounds on the scale. Put the salt shaker back in the cabinet, and say no thanks to the pasta. Limiting salt and starches will reduce fluid retention, giving you a fast result. Seeing those pounds gone will encourage you to stay the course.
  5. Watch your diet. Veggies help you feel full, as does a diet high in fiber. Do not skip meals; this is important in keeping your metabolism on track. When you do not eat regularly your body can go into starvation mode and you will actually gain weight. For those of you who say you only eat once or twice a day, you will actually need to eat more often to lose those extra pounds.
  6. Supplement your diet. Weight loss supplements are plentiful, research the ones that actually work and are healthy for you. Some supplements that help are calcium, fiber, and meal replacement supplements. Though you don’t want your entire diet to consist of supplements, using them can help you have fast weight loss.

There are so many ways to kick start your weight loss; these are only a few ways. If you are serious about taking the scale down a notch, do your research. Find out the healthy way to take care of those extra pounds. Once you have the tools in hand, your weight loss journey can begin.