Health Project: Sports Nutrition: Sean Gallagher

SPORTS NUTRITION

November 24th, 2009

MICDS

Special points of interest: How to maintain a healthy diet Calorie intake Do you really need all of that protein?

How to stay in shape

Table of Contents: In General

1

Working Out

1

Calories

2

Staying in Shape

2

Protein

2

Bibliography

3

Resource Write Ups

3

In General Sports nutrition is important because it becomes very hard to play sports if you are overweight and eat too much, or if you don’t gain everything back that you lost. By doing either of these things, you could have weight problems, so in order to prevent that; you need to get the necessary nutrients that you need after every practice or game.

Most people who over eat after a practice or a game think that it is OK because they just worked out, but over consumption is bad because even though you are hungry you have to make sure you consume just enough, otherwise you defeat the purpose of the workout.

As well as over consumption, not eating enough can be bad also. If you don’t get back the important vitamins and minerals that you need, your body may become sick and

your immune system won’t be able to fight back the disease or virus causing it. Also, by doing this you could become anorexic because of the high loss of nutrients. All in all, you need just the right amount of food to keep your body going and in shape.

Working Out Working out is a great way to stay in shape, and to build muscle for sports. But, when working out, push yourself, but never try to lift too much weight, our you could seriously hurt yourself. Also, it is always a good idea to write down the exercises you

do and at how much weight you are doing them at, that way, you know that you are making progress, and that you aren’t just in the weight room for no reason. One other think you want too keep I mind when you are making your weight card, find your maximum, and

then do 60% of that weight for your reps. Finally, if you are working out, but don’t seem to be making any progress, hire a trainer for a hour and go through your workout with them, that way they can show you proper form and give you proper advice.

SPORTS NUTRITION

Page 2

Calories In sports you burn more calories than you do almost anything else, there for you need to replenish them more than anything else. Calories are a unit of energy that your body uses to keep itself going and to produce its own energy. Without calories you would die. But, if you don’t give your body a plentiful

Lance Armstrong didn’t give up cycling when he had cancer, why should you give up working out?

All ways go 110%

supply of them without over doing it, you will get very tired when you play sports and it will be hard for you to move around. Therefore not burning as many calories as normal and losing very few, or too many depending on how hard your body pushes itself to keep going.

Staying In Shape In any sport you play, especially a running one, it is always and excellent idea to stay in shape. In order to say in shape, you can do a number of things that can give you that little edge that other players don't have when your sport’s season comes around. Working out two to three times a week, as well as running are great ways to stay in shape. Swimming is anther excellent choice be-

cause it not only helps expand your lung capacity, but it also works out your arms and legs at the same time.

Also, if you do workout or go running, try to go in a group of people so that everybody can push themselves and so that you have more fun and want to do it again. But, the hardest part about staying in shape, is actually making the effort to go out and exercise. Most likely you will think to yourself that you

have the hole rest of the year to workout. If you do think this, don’t listen to yourself, staying in shape is not a history paper that you can try to write in 45 min. right before the class, no, staying in shape is something that you have to work at day in and day out, and if you make the effort, when the time comes, you will be the one on the field and not on the bench.

Protein and Energy Boosts When you go to a gym and watch people leaving the gym, you may notice that some of them have different protein bars or drinks that they think is really helping them. Well, it may be helping them, but honestly, they don’t need to go out and buy all of those expensive products, they just need to alter their diet a little bit and eat more meats to help repair their muscles.

Also, you may have noticed people who, right before a game or practice,

down a hole energy drink or eat a lot of candy, what ever you do, don’t do that! That is one of the worst things an athlete can do because sure you may be energized at first, but later you will have a crash and you won’t be any good to your coach. Instead of doing this, you should eat pastas and things that have complex carbohydrates because when game time comes, that is what is going to give you the most energy.

Caption describing picture or graphic.

SPORTS NUTRITION

Bibliography

Resource Write Ups

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Organization

MICDS Primary Business Address Your Address Line 2 Your Address Line 3 Your Address Line 4 Phone: 555-555-5555 Fax: 555-555-5555 E-mail: someone@example.com

This would be a good place to insert a short paragraph about your organization. It might include the purpose of the organization, its mission, founding date, and a brief history. You could also include a brief list of the types of products, services, or programs your organization offers, the geographic area covered (for example, western U.S. or European markets), and a profile of the types of customers or members served.

It would also be useful to include a contact name for readers who want more information about the organization.

Your business tag line here.

We’re on the Web! example.com

Back Page Story Headline This story can fit 175-225 words.

If your newsletter is folded and mailed, this story will appear on the back. So, it’s a good idea to make it easy to read at a glance.

A question and answer session is a good way to quickly capture the attention of readers. You can either compile questions that you’ve received since the last edition or you can summarize some generic questions that are frequently asked about your organization.

A listing of names and titles of managers in your organization is a good way to give your newsletter a personal touch. If your organization is small,

you may want to list the names of all employees.

If you have any prices of standard products or services, you can include a listing of those here. You may want to refer your readers to any other forms of communication that you’ve created for your organization.

You can also use this space to remind readers to mark their calendars for a regular event, such as a breakfast meeting for vendors every third Tuesday of the month, or a biannual charity auction.

If space is available, this is a good place to insert a clip art image or some other graphic.

Caption describing picture or graphic.