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8/24/12

Runner's Health

FAQ'S About Runner's Health


NUTRITION STRETCHING/WARMING UP FEET CARE HAIR HEALTH NATURAL vs. CHEMICAL

NUTRITION: (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy diet. The diet of an organism is what it eats, and is largely determined by the perceived palatability of foods. Dietitians are health professionals who specialize in human nutrition, meal planning, economics, and preparation. They are trained to provide safe, evidence-based dietary advice and management to individuals (in health and disease), as well as to institutions. A poor diet can have an injurious impact on health, causing deficiency diseases such as scurvy, beriberi, and kwashiorkor; healththreatening conditions like obesity and metabolic syndrome, and such common chronic systemic diseases as cardiovascular disease, diabetes, and osteoporosis. SPORTS NUTRITION: is the study and practice of nutrition and diet as it relates to athletic performance. Although an important part of many sports training regimens, it is most commonly considered in strength sports (for example weight lifting and bodybuilding) and endurance sports (for example cycling, running, triathlon).and weight management for high school wrestling. Sports nutrition is a science that produces or provides and maintains the food (or dietary ergogenic aids) necessary for health, growth and physical performance. It deals with nutrients such as vitamins, minerals, supplements and organic substances such as carbohydrates, proteins and sugars in serious athletes of all sorts who want to make use of nutrition for their benefit. An athlete's dietary regimen plays a vital part in accomplishing his/her goals because it allows the athlete to reach his/her maximum performance. This illustrates how an athlete should apply the necessary nutrition in order to benefit from training and to maximize his/her capability during exercise and activity. Thus, every sport and type of physical activity varies in its appropriate diet which benefits the athlete. Sports nutrition also consists of many different concerns such as the amount of certain foods and fluids one should consume that are specific to training. NUTRIENTS: There are six major classes of nutrients. CARBOHYDRATES: The main fuel used by the body during exercise is carbohydrates, which is stored in muscle as glycogen?a form of sugar. During exercise, muscle glycogen reserves can be used up, especially when activities last longer than 90 min. Because the amount of glycogen stored in the body is limited, it is important for athletes to replace glycogen by consuming a diet high in carbohydrates. Meeting energy needs can help improve performance during the sport, as well as improve overall strength and endurance. FATS: Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats are also sources of essential fatty acids, an important dietary requirement. Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. MINERALS: Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen that are present in nearly all organic molecules. The term "mineral" is archaic, since the intent is to describe simply the less common elements in the diet. Some are heavier than the four just mentioned?including several metals, which often occur as ions in the body. Some dietitians recommend that these be supplied from foods in which they occurs naturally, or at least as complex compounds, or sometimes even from natural inorganic sources (such as calcium carbonate from ground oyster shells).
PROTEIN: An important component of every cell in the body. Hair and nails are mostly made of protein. The body uses protein to build and repair tissues. Also protein is used to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. VITAMIN: An organic compound required as a nutrient in tiny amounts by an organism. The term 'vitamin' first became popular in the early
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8/24/12

Runner's Health

1800s as a contraction of the words 'vital' and 'mineral', though the actual meaning of the word has developed somewhat since that time. A compound is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet. Thus, the term is conditional both on the circumstances and the particular organism. WATER: One of the most important nutrients in the sports diet. It helps eliminate food waste products in the body, regulates body temperature during activity and helps with digestion. Maintaining hydration during periods of physical exertion is key to peak performance. While drinking too much water during activities can lead to physical discomfort, dehydration in excess of 2% of body mass (by weight) markedly hinders athletic performance.

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