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Superfoods for swimmers

Superfoods are foods which are a natural powerhouse of dietary nutrients. These not only help you in shaving off those extra seconds but also help in improving your dry land training. We’ve put together some superfoods which we strongly believe in and highly recommend a swimmer to incorporate in his/her diet. Berries Berries are packed …

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FUEL FOR MUSCULAR EXERCISE: ROLE OF FAT

Fat is ideal fuel for sustained efforts. The reliance on fat as a source of energy during sub maximal exercise is greater after endurance training.The importance of a shift to a greater reliance on fat as a fuel for muscular exercise can be related to 2 aspects- Fat has several characteristics- Fat contains twice as …

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AMINO ACID AND PROTEIN METABOLISM DURING EXERCISE AND RECOVERY

Dispensable amino acids in highest concentration in plasma and muscle tissues- include glutamine, glycine and alanine while the indispensable amino acids include lysine, threonine, BCAA (valine, leucine and isoleucine. AMINO ACID METABOLISM DURING AND AFTER EXERCISE During endurance exercise, changes in protein turnover produce net protein breakdown with release of amino acids in to the …

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CARBOHYDRATE NEEDS IN INTENSE TRAINING

The overall storage of CHO in the body is rather small. Highest concentration of glycogen is found in the liver, this organ is not the large site of glycogen storage. There is a higher concentration of glycogen in liver- typically ranging from 4% after an overnight fast and up to 8% after meals, compared to …

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ENERGY REQUIREMENT OF AN ATHLETE

The appropriate energy requirement for an athlete is one that strikes a balance between energy intake and energy expenditure such that body mass and body composition are maintained at a level consistent with good health and optimal athletic performance (e.g. Gymnast – low energy intake small lean body). The energy allowance as recommended by Satyanarayan …

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