Archive for the Sport Category
If you're training to build muscle faster, increase your strength, or perform better on the pitch, then Creatine has established itself as a “must-use” supplement. According to one survey, almost 80% of the athletes at the 1996 Olympic games used Creatine. “There's no magic bullet out there”, says top American footballer Rob Zatchetka, “but Creatine is about the closest thing”.
The traditional eating habits of footballers have been extremely poor, with a pint of lager and a curry making up their post match meal. However, now that many clubs have their own nutritionists, players are becoming more aware of how the correct diet can enhance their performance.
The general rules of a good diet apply for anyone involved in sport. It's especially important for active people to meet requirements for all nutrients to ensure that performance is optimum and that health is maintained. For a boxer, about 55 % of energy should come from carbohydrate, 20% from protein and less than 25% from fat.
Phosphates are rarely known about in sports nutrition or elite athletes circiles, but to those in the know they’ve stood the test of time. It’s a little known secret that phosphates have been used since the 1930’s to improve performance. Researchers from Norfolk, Virgina found that just three days of phosphate supplementation was enough to knock 35 seconds off the 5-mile performance time of endurance athletes. Not only that, VO2max increased by almost 9%. It was even used by the Germans in world war 2 to help them march longer.
Your best running performances only happen, when the balance between training and recovery is just right. It sounds easy, but 9 out of 10 long distance runners get this simple equation wrong, over train and get injured [1]. The problem is all too common - you’re building up the miles, taking it steady, then from nowhere you get that niggly pain and tendonitis (inflammation of the tendon).
Anyone wanting to build muscle size and strength should include the deadlift in their training routine. The deadlift helps to build size and strength in your back, thighs, hips, and forearms.
Going back a generation famous bodybuilding guys like Reg Park, Bill Pearl, Arnold and Franco all built their huge physiques with hard work on basic compound movements. Of those compound movements the squat was considered the keystone, the focal point of the routine. Powerlifters too recognised that the squat was the barometer of their power, a gauge by which they could accurately calculate their peaking cycle. Yes, it was no secret that the squat, when worked sensibly but hard, produced phenomenal gains - it was considered the King of Lifts
One of the best overall tests of strength is the amount of weight a person can deadlift. The deadlift is a powerful compound movement, a total body exercise that affects nearly all the muscles in the body.
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