PROTEIN & MUSCLE BUILDING
Is protein important for muscle building?
Sports Nutrition
SUPPLEMENTS GOOD OR BAD? Find out some common supplements consumed
DID YOU KNOW THE IMPORTANCE OF HYDRATION? Check out to know more!
WORK OUT MEALS Quick & Easy recipes
AUGUST ISSUE 2021
TEAM EDITOR IN-CHIEF/ BANSARI RAO CO- EDITORS / SONU MISHRA, DR. DVIJ MEHTA WEBSITE / NUTRITIONINSIGHTS.IN CONTRIBUTORS / MIHIRA KHOPKAR / PRIYA KATHPAL / ANURADHA KHOLE / HARSHI SHAH / NIDHI DATTANI / DEEPA SAPRE / SUBHAM SEAL (FITAESTHENIC) / APURVA SURVE / NANDITA DHANAKI / RABIA MISTRY MULLA / TANVI GALA / SAMREEN SIDDIQUI / MISBA DESAI / SANA KHAN / ANYTIME FITNESS GYM COVER PAGE / <AHREF='HTTPS://WWW.FREEPIK.COM/PHOTOS/FOOD'>FOOD PHOTO CREATED BY TIMOLINA WWW.FREEPIK.COM</A>
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contents nutrition insights | august issue | 2021
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06
By Mihira A.R. Khopkar
By Priya Kathpal
08
26
PROTEIN FOR PERFORMANCE
IMPORTANCE OF WARMING UP & COOLING DOWN ACTIVITIES
By Anuradha Khole
12
ROLE OF FLUIDS & HYDRATION IN SPORTS
By Nidhi Dattani
17
FITAESTHENIC
By Subham Seal
SUPPLEMENTS FOR ATHLETES
RECIPES
Tanvi Gala Samreen Siddiqui Misba Desai Sana Khan
10
ROLE OF NUTRITION IN MUSCLE BUILDING
By Harshi Shah
25 RESEARCH
Sports Nutrition
20
IN CONVERSATION WITH..
Apurva Surve - A Journey From an Athlete to a Sports Nutritionist
23
FOOD STORY - WHEY
By Nandita Dhanaki
15
24
By Deepa Sapre
By Rabia Mistry Mulla
PRE & POST WORKOUT MEALS
MYTHS & FACTS
Protein for Performance Mihira A R Khopkar National Swimmer|B Sc. Dietetics, M Sc. Sports Nutrition|Lead- Sports Nutritionist, Sir H. N. Reliance Foundation Hospital
Sports nutrition is a dynamic branch of food and nutrition that caters to nutrient requirements specific to athletes. Both macro (carbohydrates, proteins, fats) & micronutrients (vitamins, minerals) play a crucial role in an athlete's diet as they serve a wide array of benefits ranging from fuel to recovery and many more. One such macronutrient vital for performance in an athlete's meal plan is protein!
Athletes view Protein as ‘the’ important nutrient in their diets, as carrying efficient muscle mass is extremely significant for performance in any sport. In ancient Greece, eating bull’s blood & bull’s testicles were thought to improve man’s strength. Luckily, we have moved from ideas like these to realize the holistic impact of nutrients on strength. It was in the 1980s-1990s, that the world saw a boom in resistance exercises especially with Arnold winning the 1975 Mr. Olympia Body building competition and protein then became the most significant nutrient to include in the diet! KEY BENEFITS OF PROTEIN FOR ATHLETES Protein plays a crucial role in muscle protein synthesis. A protein rich meal with all essential amino acids especially leucine is significant to trigger the molecular pathways for muscle protein synthesis. Protein also influences the wear and tear of muscle fibers. Our muscle fibers are put through a lot of work with each contraction and to repair these, we need to ensure good quality protein especially post-training to avoid recovery issues. Protein at the same time also helps in the synthesis of antibodies crucial for optimum
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Importance of Warming up and Cooling down Activities BY ANURADHA KHOLE Sports and Clinical Nutritionist ,Nutrigenomic counselor ACSM CPT I CDE Do you wonder how Ussain Bolt can sprint without screaming with a cramp in his hamstrings midway or PV Sindhu can hit those sharp shuttles without complaining, well not all credit goes to training & fitness, major chunk of it also goes to how well the athlete has warmed up right before the competition. Did you know that due to consistent training of the sport over the years your muscles take time to warm up.
blood towards muscles it allows the muscles to utilise the energy stores efficiently while mobilising the end products which helps reduce the muscle soreness. The duration of warm up depends on your level of fitness, if you are a beginner a warm up specific to the training component or muscle can vary from 1020 mins where as if you are an elite athlete you may take 20-30 mins to warm up because of the training adaptations.
There are many benefits of warming up the very first and the most important being increasing the heart rate steadily. Increase in heart rate in simple language is preparing the body for exercise. If the athlete has to prepare his body for the Olympic level competitiveness, he has to go though rigorous training sessions. Hence raising the heart rate so that every cell of the body gets oxygen and helps the athlete to grow bit by bit every session strength or endurance wise. Another benefit of warming up is to increase the body temperature.
Similarly, when you train, when the blood is rushing through your system towards the end of session if you stop training abruptly while not giving the body enough time to get back to normal state in terms of the temperature, heart rate you might end up feeling sore after that session. A sore state is something that an athlete cannot deal with since they have back-toback training sessions where only if they are fully recovered, they can give 100% to the training and grow. Hence it is important to cool down after the training session.
There are higher chances of muscle injuries when the body is not warmed up properly. The muscles, joints, connective tissues are comparatively more mobile, elastic when body is warmer which allows the athlete to stretch more or hit that difficult shot. One of the other benefits of warming up, it helps with reducing the overall fatigue, since the body temperature is more, the heart is pumping enough
Cool down often includes static stretches, breathing exercises. These allow the athlete to recover faster. The stretches help the athlete to mobilise the lactic acid which later causes soreness. Hence to become an athlete of Olympic level one must focus on warming up and cooling down religiously because that will definitely give rise to an Injury free strong athlete!
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How MaNY Glasses of water have you had today?
The normal diet of children comprises processed foods like biscuits, sandwiches, noodles (both refined and fried), juices and chocolates. Excess of sugar, refined foods and trans-fats in children's diet harms their physical development at an early age. (Physical growth is at max, increase in height and weight crucial factor). Children are sometimes devoid of proper vitamins and important nutritional constituents which are most important for development of many Immunity cells. This is also the reason there is an increase in cases deficiency in Vit D3, B3, B12 and iron even at earlier stage. Now a days kids are on a move with cut throat competition and digitalization, they easily drain out the energy and chances of various health related issue increase.
FITaesthenic, a group of like-minded people located in Mumbai, to provide 360 Degree orientation in health and fitness services at an affordable cost without compromising on the quality. We have various experts on board having varied experiences. Mr. Subham Seal is a Nutrition Expert & Consultant Weight & Sports (American College of Sports Medicine), Certified Child Centric & Sports Coach (India) who is deeply passionate about educating people on how to maintain good health through nutritious & quantified food - diet along with proper curated exercise routine. Subham is serving as CEO - FITaesthenic. Miss. Rashmita Patel is a Dance Choreographer, Zumba Instructor, Singer, Anchor, Corporate Host, and has travelled Internationally for multiple event/(s) management. Rashmita is associated with many schools and corporates for the past 15 years and has judged numerous Talent Competitions, State & National levels shows across India.
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In Conversation with... APURVA SURVE
AN ATHLETE TO A SPORTS NUTRITIONIST "Passion is a form of energy. Feel the power that comes from focussing on what you're passionate about." From Oprah Winfrey.
I had no idea that my love of sports would lead me to something that not only nourishes me but also excites me as much as sports! Here's how I went from being an athlete to fuelling an athlete... When I was eight years old, I was chosen for the Mallakhamb sport at Shree Samartha Vyayam Mandir, Mumbai. Little did I know that this decision was going to shape my entire sports as well as academic career. I began competing at state and national level tournaments within a few years. I lacked the amazing physical abilities required for the sport, but I was motivated to improve my performance. Every day, I and my teammates would train for at least three hours in the evening, and during vacations, we would train twice a day. Mallakhamb is a sport that tests one's physical and mental talents by requiring stamina, strength, flexibility, agility, speed, neuromuscular coordination, and focus. Shri Uday Deshpande, our head coach, would emphasize that we employ
proper technique when doing various elements on the apparatus. This allowed us to get the most out of our training while minimising risk. Rashmi Ganpule, my coach, inspired me to conquer any difficulties and challenge myself. I've lost count of the number of repetitions we did on the apparatus at one point just to get it to execute properly. Our coaches not only ensured that we were adequately trained but also directed us to keep a food diary and show it to them daily. However, I wish we had known about sports nutrition back then so that we could recover sooner and better for the next session. Sports were not considered a professional career at the time, so we had to focus on our academic achievement too. Luckily, my parents were very supportive of both sports and academics. After receiving an 88 per cent in 10th Standard, I was unsure about which field I wanted to pursue.
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FOOD STORY WHEY Did You Know? Liquid whey baths were extremely popular in 19th century spas.
By Nandita Dhanaki
Whey is abooming supplement in sports nutrition, but is it the only purpose of whey? No, whey has various other purpose. Milk coagulated by different method gives different types of whey. It can be categorized into sweet whey and acid whey. Sweet whey has a pH higher than 5.6, while acid whey is below pH 5.6. Sweet whey is usually from cheese manufacturing using rennet. Acid whey is that from coagulation by fermentation or by adding acid. Over the time how multiple uses of whey came to light originates from how whey was found.In early 460 BC, Hippocrates the Greek physician recommended whey to his patients for immune system booster, gastrointestinal ailments and skin conditions. Historic reference of using whey for sepsis, wound healing, and stomach disease in the seventeenth century is also found. Interestingly, whey was a by-product of cheese making and as its uses were not known; it was fed to pigs and other livestock, spread as fertilizers or simply thrown out.During 19th Century, industrial mass production of cheese started and it produced huge amount of liquid whey which was considered as the most polluted waste of dairy industry as one part of cheese is made, there is nine parts of liquid whey generated.
Whey waste was a potent pollutant, it blocked the sewages near cheese production plants. Whey which was nutrient dense product, contained about 50% of milk solids was being wasted in huge quantities. Hence, concentrating or drying liquid whey to make it easier to be preserved or transported was one of the early attempts to use whey. This process reduced wastage significantly, was reducing environmental pollution and utilized a by-product to its best potential.The history of recognition of whey uses is an excellent example of turning a gutter to a gold. Liquids whey was –1. Condensedor powdered to use in human food or animal fed, 2. Used to obtain lactose for browning agents, sweet syrups, 3. Demineralizedfor infant foods or4. Unflitratedfor whey protein concentrate (WPC), whey protein isolate (WPI) as edible protein. Whey started gaining popularity in sportsnutrition as protein source in 1990, along with egg protein and casein for build-up and better performance. Here are other less known but important uses whey: Infant Milk Formulas Immune Health Osteoporosis Stress and Mental health
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RECIPE
DOUBLE PROTEIN PANCAKE BY - MISBA DESAI
INGREDIENTS
Rolled oats powder-30 grams Roasted yellow moong dal powder-2 tbsp Flaxseeds powder-2 tbsp Cinnamon powder-1 tsp Baking powder-1tsp Banana-1 no. Eggs-1 whole egg Milk[Cow’s]-1/2 cup Almonds-5 grams Vanilla essence-1/2 tsp Some berries for dressing Ghee/unsalted butter-5ml[For Cooking]
PROCEDURE
Take a blender , add all the ingredients one by one to prepare a thick batter. Blend it until the batter is thicker in consistency. Now, grease the non stick pan with ghee or unsalted butter.Pour a ladle of batter. Now drizzle some more ghee or unsalted butter and allow it to cook on a medium flame until the base is properly cooked. Flip it over, and let the other side cook as well. Garnish with berries like strawberries and blueberries.
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