Female Vegetarians and Amenorrhea
Female athletes commonly choose to eat a meatless diet. They may refer to themselves as vegetarians, but many fit into the non-meat-eater category. That is, they eat too much fruit, too many salads, and sometimes abundant jellybeans but too little beans, tofu, yogurt, or plant sources of protein. This protein deficiency, in conjunction with an overall calorie-deficient diet, is associated with medical problems, specifically loss of regular menstrual cycles. Some athletic women, in their...
Case Premenstrual Snack Attack
Once a month I feel driven to devour a bag of chocolate kisses. I can easily tell the time of the month by my eating habits. Premenstrual chocolate cravings do me in. Charlene, 20-year-old active college student Charlene, like many women, recognized that her eating patterns change with the stages of the menstrual cycle. In the week before her period, she has overwhelming sweet cravings the week afterward, she tends to crave more protein foods or have very little appetite. Researchers have...
Sweet potato slices and apples
1. Cut vegetables into equal-sized chunks, rub with a little canola or olive oil, and spread them on a nonstick baking sheet, uncovered. 2. Bake at 350 F 180 C for 30 to 45 minutes, until tender. Alternatively 1. Wrap the vegetables in foil, or put them in a covered baking dish with a small amount of water. This actually steams them rather than roasts them. 2. Bake at 350 F 180 C for 20 to 30 minutes depending on the size of the chunks until tender-crisp. 3. When you open the foil, be careful...
Replacing Sweat Losses
During hard exercise, your muscles can generate 20 times more heat than when you are at rest. You dissipate that heat by sweating. As the sweat evaporates, it cools the skin. This in turn cools the blood, which cools the inner body. If you did not sweat, you could cook yourself to death. A body temperature higher than 106 degrees Fahrenheit 41 degrees Celsius damages the cells. At 107.6 degrees Fahrenheit 42 degrees Celsius , cell protein coagulates as egg whites do when they cook , and the...
Hyponatremia and Sodium Loss
There's no need to try to superhydrate preexercise your body can absorb just so much fluid. The kidneys regulate water balance by adjusting urine output from a minimum of about a tablespoon to a maximum of about 1 quart 1 L per hour. If you overdrink, you then may need to inconveniently urinate during exercise. A wise tactic is to drink up two or more hours before exercise this allows time for your kidneys to process and eliminate the excess. Then drink again 5 to 15 minutes preexercise. For...
FOURTH EDITION Nancy Clark MS RD CSSD
Healthworks Fitness Center Chestnut Hill, MA Library of Congress Cataloging-in-Publication Data Clark, Nancy, 1951- Sports nutrition guidebook Nancy Clark's sports nutrition guidebook Nancy Clark. -- 4th ed. p. cm. Includes bibliographical references and index. ISBN-13 978-0-7360-7415-5 soft cover ISBN-10 0-7360-7415-5 soft cover 1. Athletes--Nutrition. I. Title. II. Title Sports nutrition guidebook. TX361.A8C54 2008 ISBN-10 0-7360-7415-5 print ISBN-13 978-0-7360-7415-5 print ISBN-10...
appendix c
Athletes always ask me which brand of sports drink, gel, energy bar, protein bar or other commercial sports food is the best. The answer is that the best product is the one that tastes best to your taste buds and settles well in your intestinal tract. Be sure to experiment with unfamiliar products during training, not during an important event. While there is a time and place for many of these products, especially if you need fuel during intense exercise, these engineered products are more...
Are You Imagining the Wrong Body
Because of today's appearance consciousness, you undoubtedly hold an image of what you are supposed to look like. Yet few people naturally possess their desired physique. Most of us are ordinary mortals, complete with bumps, bulges, fat, and fleshiness. Women, in particular, have a natural roundness and softness that tends to become rounder and softer with aging. In general, about one-third of all Americans are truly dissatisfied with their appearance, women more than men. A woman will most...
appendix b
Ackermark, C., I. Jacobs, M. Rasmussan, and J. Karlsson. 1996. Diet and muscle gly-cogen concentration in relation to physical performance in Swedish elite ice hockey players. Int J Sports Nutr and Exerc Metab 6 3 272-284. Affenito, S. 2007. Breakfast A missed opportunity. J Amer Diet Assoc 107 4 565-569. Ainslie, P., I. Campbell, K. Frayn, et al. 2002. Energy balance, metabolism, hydration, and performance during strenuous hill walking The effect of age. J Appl Physiol 93 2 714-723. Akerstrom,...