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Food Plan for track events athletes (Sprinters)
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Food Plan for track events athletes (Sprinters)
Introduction
In every sport, it is mandatory that all the athletes eat the right foods and train well. This is for the purpose of making them strong, as well as fit to engage in their various sporting activities. Performance is improved by the food that is consumed by them, and this means it must have all the needed nutrients. Most times, the athletes are involved in rigorous activities that make them burn and lose many calories. They are constantly exposed to sporting events, frequent workouts, and competitions, which affects their bodies. Sporting performance is improved by regular practice, but the food is the most vital aspect of the training program. Eating the right food is known to affect the performance of athletes (Volek, 2004. 34).
I have chosen to research about athletes who participate in track events and that are short distances. The latter is known as sprinters. This is because they are known for the distances that they run, and this involves a lot of energy usage. They need to find ways they can replenish the lost energy and finish their races. These are the reasons why I chose to research on this group of individuals. Readers will be interested to know about the food plan that is similar to that of Usain Bolt, and how it affects his performance. The food plan that I have provided is aimed at athletes who run short races between 200m and 100m.
This paper seeks to give an analysis of the food plan that athletes use, especially those in short track events. Also, it explains the benefits of using the required food plan.
Analysis of a track event Athlete’s Food Plan
Food Plan for sprinters
Breakfast Milk and Breakfast cereal
Snack Sandwiches that have egg, cheese and meat fillings
Lunch Chicken, Meat, Fish stir-fries and served with noodles or rice
Water
Snack Liquid meal supplements and fruit smoothies
Dinner Salmon on crackers with canned tuna served with rice cakes
Yoghurt or fruit
Snack Nut mixes and dried fruit
Athletes who run short distances are known as sprinters, and they have a food plan, which recommends that they eat high energy foods. According to their food plan, they have to eat at least five to nine snacks and meals on a daily basis. This is better off as compared to increasing their meal sizes. Furthermore, they are required to have a high intake of drinks such as juices, water, fortified milkshakes, and meal supplements that are in a liquid form, among others. They are highly recommended as they are better off as compared to bulky food. Products made especially for sports, and sugary foods should be taken. This is because they are high in nutrients, carbohydrates, and sugar. In order to fuel up, they must have a food record to assist in knowing when to eat (Volek, 2004. 36). From the above food plan, it is evident that the intake of proteins and carbohydrates is high as it aids in giving the sprinters energy.
The food plan has been approved by trhe International Association of Athletics Federations (IAAF). The latter is an athletics body, which has the responsibility of regulating the activities of athletes. On the other hand, the USDA has its own guidelines concerning the intake of food by athletes. It is recommended by the USDA that the calories, which are obtained from intake of proteins, are 20%. Thus, it is in accordance with the food plan that is recommended by the IAAF. It also recommends that the intake of carbohydrates is fifty percent of the total intake. This is because carbohydrates are high in energy and are vital to enhancing the athlete’s performance. The only differences, which exist between the IAAF food plan and that of USDA, is that the latter has more items (Volek, 2004. 42). For example, the USDA requires that athletes consume no more than 2300 milligrams of sodium on a daily basis. Also, an athlete should have an intake of fat that is saturated. In percentage form, this is 10% of the total intake of food that is consumed.
It is required that sprinters increase their strength levels, as well as their muscle mass. They can achieve this through the effective programs on resistance training. The myth that exists among sprinters is that protein intake should be monitored. Unfortunately, the latter is not true as it has been proven by researchers. The researchers have found out that taking proteins in large quantities does not influence the results of training. Instead, the sprinters should focus on strategies that promote intake of carbohydrates and proteins in the right portions.
Water is an essential aspect of the food plan, and the sprinters should have their water bottles all the time. This is because athletes should be well fueled and hydrated when they are working out, as this is the best condition for training. A sports drink is also recommended, and it should be taken together with the water. Water and a health drink assist in making the training session effective and lasting. Supplements are also encouraged as they have many beneficial elements. They include; enhancing performance, body fat reduction, muscle mass increment, and promotion of recovery. Caution should be taken by the athletes when they are taking supplements. This is because some have harmful substances, which can cause serious harm to the sprinters (DeLee & Drez, 2003. 45).
Many benefits are obtained as a result of having such a food plan. This is because sprinters need a cardiovascular system that is healthy, have strong muscles, and endurance that is obtained from the intense work out. Thus, they should all the time have with them sports drinks, water, and enough intakes of proteins, and carbohydrates. Only fats that are healthy should be consumed in order to have enough energy when training. Saturated fats and Trans fats mostly found in beef should be totally limited. This limitation also applies to processed and fast foods as they increase ones chance of obtaining heart diseases. By having a food plan, the sprinter is assured that their calorie intake is monitored. Athletes who have extra weight are advised to keenly follow the food plan and record their intake in food records (Kraemer & Zatsiorsky, 2006. 161).
Caution is given to athletes as they risk losing their lives or even being injured if they do not follow the food plan. Before training, they must have eaten what is required, and in the right amount. This is to reduce the risk of burnout and muscle cramps, among others. Fats should be consumed well, and especially the Trans fats. They are known to affect the athlete’s cholesterol levels by increasing the (LDL). Also, it lowers the athletes (HDL), which are known to be vital to the body functions. If sodium is taken in large quantities, it can be extremely deadly. Some of its effects include high blood pressure and paralysis, which can affect the athlete’s career or even end it. Thus, caution has to be taken by the athletes as its impacts are of a high magnitude.
Conclusion
In conclusion, the plan that I have provided is straightforward, also approved by the IAAF. Any athlete can easily find the food items as they are cheap and widely available. Apart from that, the reader should keenly follow the suggestions that I have provided. This also refers to the times when the food should be consumed. It should be known that supplements will never replace food; they only assist in providing the nutrients. They should not be misused as they may lead to poor and dismal performance by the athlete. The risks should be examined versus the benefits before taking supplements. It is extremely unfortunate when some athletes have to be disqualified from races because they have used substances, which are banned. The reader of this plan should ensure that they obtain more advice from a sports nutritionist. This is because there are different body types, and the intake levels are different. One needs to know about their individual food plans, and how it will assist during training. Indeed, Life quality and the health of athletes are determined by the choices they make concerning food.
Work Cited
Volek, S. HYPERLINK “http://www.purdue.edu/SWO/healthshop/nutrition/HealthyWeightGain/InfluenceOfNutritionOnWtGain.pdf” Influence of nutrition on responses to resistance training. Medicine & Science in Sports & Exercise, 23, 4, (2004): 23 -57.
DeLee, MD, & Drez, MD. DeLee & Drez’s Orthopedic Sports Medicine; Principles and Practice. Philadelphia: Saunders, 2003.Print.
Kraemer, William & Zatsiorsky, Vladimir. HYPERLINK “http://books.google.com/?id=QWSn4iKgNo8C&pg=PP12&dq=strength+training+weekly” Science and Practice of Strength Training, Second Edition. Champaign, Ill: Human Kinetics Publishers, 2006.Print.
Food misinformation on the media
Misinformation about Food on the Media
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Misinformation about Food on the Media
Food misinformation can be harmful, affect the economic well being, and the economic status of customers. Groups such as the nationally credentialed dietetics experts working in health care and government sources are qualified to backer science-based nutrition information to the public. As a result of increased nutrition health awareness, a large number of consumers are taking charge of their self care making them more vulnerable to nutrition and food misinformation (Larsen, 2011). This brings in the promise that food information that is sound can play a key role in a person’s health, and at the same time be vulnerable to health and economic considerations. The issue of food misinformation becomes even more critical when a population ages and they spend a lot of money on weight loss. This paper will focus on particular media food misinformation and try defining whether they are true or false.
Sources of food information are got from many sources. However, the media is the frequently used source of information with magazines taking 47%, newspapers (28%) books (29%), and television 34%, being the most importance(Larsen, 2011). The other category is under the internet which comprises of 21% of the information released.
According to a research conducted by the American Dietetic Association it showed that there are some advertisements that were posted in the internet showing that once the elderly people take some herbal supplements they could get cured of cancer, and cardiovascular disease(Larsen, 2011). When these supplements were closely examined they were found to contain mercury contaminants, and lead. These products were being sold online through the internet. Therefore, once consumers spend on products such as functional foods diet supplements organic foods advice from health professionals is required.Another good example is the advert which is usually made on margarine. The adverts show a kid who grows up very fast when the kid feeds on margarine. The aim of the advert is to draw the attention of the potential consumer to win his or her loyalty on the product. It is clear that feeding on too much fat can lead into various health disorders, but the product does not focus on the negative part of margarine. The information contained in the advert is not reliable, but is aimed at increasing the company’s sales (Larsen, 2011). Therefore, again the case of consumer becoming more conscious on these junk foods and seeking health advice from experts is an important strategy towards maintaining and leading g a healthy life. This calls for the American consumers to have an access to only comprehensive information about products like these. However, there is a need for empowerment on making relevant health decisions (Chopra, Lotvin, & Fisher, 2010).
Weight loss is a significant problem to a majority of adults in the United States. They invest more than $ 30 billion on weight loss services and products. It is clear that these consumers have a right to accurate as well as reliable information on weight loss management. That is they need to know whether the weight loss products or foods are reliable or dangerous (Chopra, Lotvin, & Fisher, 2010). The information attributed to these products by diet bookmakers, product producers, suppliers and advertising companies is very positive on these products, but they fail to show the side effects of the products.
These advertisements made either through the TV, and the weight loss diet magazines are misleading and they also prevent consumers from listening to words that endorse therapeutic routine changes as advocated by professional societies and the U.S. Department of Health and Human Services.Research has shown that 70 million Americans are practicing weight loss by using products and feeding on food stuffs that they have learnt from magazines or have seen adverts from the TV (Chopra, Lotvin, & Fisher, 2010). These products they are not effective as shown in those adverts. For example, cigarettes smoking and drug abuse deceptive adverts of weight loss products puts such people at a risk. Most of these products heavily advertised are unproven and are worst unsafe. They provide and promote hopes and expectations that are unrealistic. As a result, they doom the weight loss procedures less likely to succeed. Therefore, nonexistence of regulations and laws that protect the public from these misleading products and a media priority and willingness to assign to the highest advertising standards is likely to go high (Chopra, Lotvin, & Fisher, 2010). That is those media sources and companies that reject creation of food misleading advertisements is likely to reduce.
Another important area to note is on food packages. The information provided on certain food products during online advertisements and on nutritional labels provided on the food products entices consumers with great taste and good health promises. For example, natural food, fat free, sugar free among other false facts on food (Chopra, Lotvin, & Fisher, 2010). Therefore, in order to determine the veracity of such claims nutrition facts and laws required on packaged foods can be used.
Consumers expect that when they pay for product the information provided about it is true. For example, when a customer’s purchases a package of 100 percent Natural Granola” with oats, honey, he or she expects that the product includes natural ingredients only (Chopra, Lotvin, & Fisher, 2010). Conversely, checking the ingredients list a problem arises. These ingredients are arranged in a descending weight order, and it is notable that the information provided on the products ingredients is totally different from what the food product is made. As a result, a consumer will buy such food stuffs following the directives either on the printed label or online adverts on such food products (Larsen, 2011). However, in the long run it is discovered that the specified ingredients are not found in the product.
In conclusion, it is clear that media plays a role in misleading customers on food products. There is a need to control media practices because they can result into serious health hazards. Many people have followed advert prescriptions on certain products where they are later affected by very serious side effects.
References
Chopra, S., Lotvin, A., & Fisher, D. (2010). Doctor Chopra says: Medical facts and myths everyone should know. New York: Thomas Dunne Books.
Larsen, L. (2011). Diet and nutrition sourcebook: Basic consumer health information about dietary guidelines, servings and portions, recommended daily nutrient intakes and meal plans, vitamins and supplements, weight loss and maintenance, nutrition for different life stages and medical conditions, and healthy food choices. Detroit, MI: Omnigraphics.
HYPERLINK “http://www.scientificpsychic.com/fitness/labels.html” http://www.scientificpsychic.com/fitness/labels.html
Food Miracles and Medicine
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Professor
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Date
Food Miracles and Medicine
According to Ornish, the human body can heal naturally if one stops processes causing the problem. It is also the human nature to be happy, peaceful, and healthy. Such aspects are innate, and there is no point of pursuing them. If there is a health problem, one can identify its cause and allow the natural healing to occur. For example, if someone gets a heart attack, people can think that it will get worse with time. However, the condition can improve provided one adheres to the optimal lifestyle program that revolves around diet, stress management, exercise, smoking cessation, psychological support, and supplements.
Foods can enhance or detract stress depending on how they are consumed. Normally, when people take food rich in bad fats such as omega-3 fatty acids, they can develop health-related problems leading to stress. One of possible solutions that may be offered to treat such health issues is to reduce the quantity of food taken, but the negative side of this advice triggers the loss of weight in an undesired way escalating the already-existing stress. A better solution is to take food that has low fat and high fiber which lead to fewer health issues and less stress.
Food can enhance the wellbeing and comfort of an individual depending on how they are selected. There are certain foods that can harm the human body if they are consumed in large quantities. They include sugary foods, white rice, and white flour. Such foods trigger excess production of insulin in the body. Too much insulin heightens the conversion of calories into fat which eventually causes obesity or heart-related problems. However, if one takes less-sugary foods, there will be lower risks of heart-related diseases. Thus, food can enhance our wellbeing depending on how we eat.
Although every individual needs food to survive, there are certain types that can cause addiction, particularly the hyper-palatable ones. They can potentially make one dependent on them just like the drugs do. Drugs cause addiction by altering brain functions and reinforcing drug-seeking habits leading to repeated overconsumption of the substance. Similarly, hyper-palatable food can shift individual’s attention from the normal diet leading to the overdependence and consumption of certain foods (Gearhardt et al. 1-2).
People’s cravings can be educational for their physical, emotional, and spiritual needs. Although it is normal to desire certain things, learning about their effects on our lives can educate individuals and possibly change their attitudes towards their desires. For instance, the wellbeing of a person depends on a number of issues, including intimacy, friendship, compassion, meditation, and support groups. If people are aware of such issues, they can learn to manipulate and free themselves from suffering and diseases.
Some of the possible implications of food, medicine, beliefs, and stress are reflected on the human health. They are the main factors that determine the health of individuals. Medicine can be used to reverse the adverse effects of food in our lives. Similarly, our beliefs can determine the level of self-induced stress in our lives.
It is the responsibility of the fortunate members of the society to provide food for needy people. In an attempt to provide food for themselves, the needy people have encroached on forests causing deforestation. However, if the rich were to reconsider what they eat, there could be plenty food for everyone.
The issue of reconsidering what one eats should be explored in three ways. First, it should be something that can stop one from feeling hungry once eaten. Second, it should be something that has fewer side effects on the body. Lastly, it should be something that can be produced cheaply without harming the environment.
Works Cited
Gearhardt, N. Ashley, Grilo, M. Carlos, DiLeone, J. Ralph, Brownell, D. Kelly, and Potenza, N. Marc. “Can Food be Addictive? Public Health and Policy Implications.” Rudd Center for Food Policy and Obesity. N.p., 2011. Web. 25 September, 2014. <http://www.yaleruddcenter.org/resources/upload/docs/what/addiction/AddictionPublicHealthandPolicyImplications_Addiction_6.11.pdf>.
Ornish, Dean. “Healing Through Diet.” TED. N.p., 2004. Web. 25 September 2014. <http://www.ted.com/talks/dean_ornish_on_healing#t-741846>.