One of the first companies in the industry, E-CAPS has developed a following with masters athletes, even though its products are designed for endurance athletes of all ages. Snapshots of Super Master’s Diets Bill Misner’s own diet is a good basis for understanding how a masters endurance athlete might combine whole foods with supplements that mitigate the effects of aging. Decreasing hormone levels as menopause approaches can also affect a female athlete’s ability to compete effectively as ...
This excerpt from Nancy Clark’s Sports Nutrition Guidebook explains the importance of replenishing fluids after exercise. Drinking 50 percent more fluid than you lost in sweat will enhance rapid and complete recovery from dehydration. Sipping fluids over time maximizes fluid retention and is preferable to drinking large amounts in one sitting.
Although muscle cramps are reported to occur during the sodium-deficient state, some researchers believe that alterations in sodium balance are not involved in exercise-associated cramps. Despite so little being known about low calcium intake and muscle cramps, calcium is one of the nutritional factors people most associate with relieving cramps, second only to the potassium-rich banana. Muscle weakness, muscle twitching, and muscle cramps are common symptoms of magnesium deficiency.
Remember that mass-start swims are a mad dash at best, especially in sprint races. If you gradually increase your running tempo as you progress toward the bike, the run from the water to the bike can help your legs get ready to bike. The RunThe first few steps after the bike can be very awkward, but if you practiced bike-run transitions in training, you should be okay.
The gurus of functional training seem to deliver a clear message: Functional training should be done standing and should be multijoint. Functional training for those muscles involves training them to be better stabilizers, often by performing simple exercises through small ranges of motion. This can be done only by using exercises that train the muscles the same way they are used in sport, in other words, functional training.
So you can have a low total cholesterol level and still have some risk if your HDL is low. You should know all three numbers (total cholesterol, LDL, and HDL), as well as your cholesterol to HDL ratio. But elevated triglycerides may be a risk factor for CAD when cholesterol levels are low.
Strength training can slow the metabolic decreases, muscle loss, and weight gain that normally occur in middle-aged women. Incremental bone formation occurs within 8 to 12 weeks of strength training, but four to six months of progressive resistance training is the minimum amount of time needed to increase bone mineral density (Graves and Franklin 2001). Because bone loss, muscle loss, and decreases in strength and endurance occur when strength training ends, postmenopausal women are urged ...
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