January 21, 2023,
He got away with it for so long, the thought that his bad habits would catch up to him in a life threatening way, never crossed his mind.
A friend in our circle that we’ll call Mel, used to be a heavy fast food consumer, lover of all things ice cream, chocolate, caramel (milk duds, yummy), beer and soda, of course.
And you know what?
His health didn’t appear to be affected. Why?
He walked a mile every day and played competitive tennis five times a week.
His active lifestyle was masking and suppressing what was really going on in his body.
Once he reached semi-retirement and began to work heavily with his teenage children, he started to put on weight.
We think you can see what is coming.
He eventually got diabetes.
He had what appeared to be a heart attack.
That got his attention.
So, he began to do his homework, as his body was deteriorating, and began to make massive lifestyle changes before his body killed him.
It’s all about exercise and good nutrition.
If you are a female grappler, though you are young and very active, what is your diet like?
At some point you don’t want to end up like Mel.
A Sports Nutrition program, tailored for you as an individual, could help prevent that fate.
What is Sports Nutrition?
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Sports nutrition is the study and practice of nutrition and diet with regards to improving anyone's athletic performance.
Nutrition is an important part of many sports training regimes, being popular in strength sports such as female wrestling.
Part of the program could include endurance sports like cycling, running, swimming, and rowing.
Part of the grappling program must include some form of weight lifting and muscle building.
Sports nutrition focuses its studies on the type, as well as the quantity of fluids and food taken by an athlete. In addition, it deals with the consumption of nutrients such as vitamins, minerals, supplements and organic substances that include carbohydrates, proteins and fats.
All good items for the menu but always remember, the menu needs to be internally friendly and beneficial to you.
In Mel’s case, while oranges may be good for you, when Mel eats too many of them, an amount that probably would not greatly impact the average person, Mel gets severe internal distress.
The acid.
Drinking too much carbonated natural soda as well.
Mel does great with radishes.
So, while you can create a menu that will nutritionally benefit you, we find it good to still read what the experts have to say.
Let’s walk over to the bookstore.
Nancy Clark's Sports Nutrition Guidebook Paperback – July 16, 2019
By Nancy Clark (Author)
“Boost energy, lose fat, build muscle, and improve your performance with the best-selling nutrition guide for active people!
In Nancy Clark’s Sports Nutrition Guidebook, you’ll get real-world advice from an internationally respected and trusted sports nutritionist. You’ll find the latest research and information on what to eat before, during, and after exercise; sport drinks and energy foods; popular trends like keto and gluten-free diets; when and how much carbohydrate to eat; meal patterns that fit your training schedule; sustainability; and digestive issues. You’ll learn practical tips regarding vegan, diabetic, gluten-free, low-FODMAP, and bariatric diets. You’ll also find help for athletes with anorexia and binge-eating disorders. You'll learn how to resolve confusion about what to on a daily basis so you can make healthy and informed dietary decisions for yourself and your busy family.
Clark's practical suggestions for eating on the go will help you make good choices in any restaurant, café, drive-through, or convenience store. Learn what to eat before and during exercise and events, how to refuel for optimal recovery, and what athletes need to know about relative energy deficiency in sport (RED-S). With 89 family-friendly recipes, you’ll find plenty of meals to fuel performance that you can make right in your own kitchen.
Whether you’re preparing for competition or simply fueling your active lifestyle, Nancy Clark’s Sports Nutrition Guidebook will show you how to get maximum benefit from the foods you choose and the meals you make. Why settle for your current athletic level when a good fueling program can help you perform even better?
Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.”
Exceptional insights.
That is an important point. A great nutritional program will help you perform better.
Most fully competitive female submission grapplers are in great physical condition. The next read is for those at an advanced level.
Advanced Sports Nutrition Paperback – July 30, 2020
By Dan Benardot (Author)
“Use the most sophisticated sports nutrition information to help you reach your athletic performance goals.
In Advanced Sports Nutrition, Third Edition, world-renowned sports nutritionist Dr. Dan Benardot combines the latest research, strategies, and sports nutrition information with his experience in academia and work with elite athletes to help you learn the following:
- The implications of relative energy deficiency in sport (RED-S) and within-day energy balance so you can maintain crucial energy balance throughout training and competition
- Optimal ratios and quantities of nutrients, vitamins, and minerals for achieving maximum power, strength, and performance
- How to avoid gastrointestinal distress during activity
- The most popular supplements and their effects on your athletic performance
- Strategies for balancing fluid and electrolytes to avoid dehydration and hyperhydration
- How to combat the effects of travel, such as jet lag, new foods, sleep disruption, and high altitude
- Weight-loss and body-composition issues so you can apply appropriate strategies to achieve the optimal strength-to-weight ratio for your sport
- Sport-specific guidelines for power sports, endurance sports, and those that require both power and endurance
To further assist you in distilling the science into practice, you’ll find 13 practical nutrition guides in the appendix. Curious about pregame nutrition, hydration, high-carb snacks, or macronutrient intake? These quick reference sheets help you easily apply the principles to your own nutrition plan.
With Advanced Sports Nutrition, Third Edition, you get practical advice for how best to put nutrition science to work for you.
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Advanced Sports Nutrition Online CE Exam may be purchased separately or as part of the Advanced Sports Nutrition With CE Exam package that includes both the book and the exam.”
Great info.
There is a caution we would add to consuming supplements and minerals. They can have side effects.
We love finding our nutrition in naturally grown foods. Then again, the above book is for the advanced.
Sports Nutrition can be very beneficial for a female athlete.
The combination of your athletic workouts and well-planned good nutrition can take your wrestling performance to the next level.
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NOTE: Very important, whenever you are engaging in a new activity or nutrition menu, please consult with your physician first.
