Category: 3.1 – Nature’s Performance Nutrients

Sodium balance and exercise

Posted Aug.10, 2009 under 3.1 - Nature’s Performance Nutrients

Media health scares treat sodium like another dietary nail in the coffin. Health professionals relentlessly warn patients about high blood pressure, a condition that can lead to cardiovascular and kidney diseases. The masses are routinely exposed to a generalized statement: be sure to minimize your salt intake. This recommendation is appropriate for the average person who overindulges in processed foods with little to no physical exertion. However, in active populations, sodium loss via sweat makes increased dietary intake necessary. Healthy, highly active adults should be sure to offset sodium losses in order to achieve optimal mental and physical performance. Read More »


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Nutrition facts of egg yolks in daily diets

Posted Nov.18, 2008 under 3.1 - Nature’s Performance Nutrients

Since prehistoric times, bird eggs have played an important part in the human diet. They are rich in taste, highly nutritious and easy to prepare. The protein found in eggs is more complete than meats and fish. It contains all essential amino acids in ratios that yield a high biological value, needed to maximize muscle growth and fuel an energetic nervous system. Ancient Roman gladiators had to be strong and healthy to survive intense battles – and many early Romans reportedly started meals with a course of eggs. Today, eggs remain a well established dietary addition for strength athletes. It’s not unreasonable to expect a carton of eggs (or six!) in the refrigerators of bodybuilders and powerlifters. As we bask in a society ravaged by health complications and obesity, eggs are receiving a lot of blame for increases in heart disease due to their high cholesterol content. People are led to believe it’s healthier to discard yolks, in favor for whites, or eliminate them from their diet all together. The vilification of eggs continues to pass on like a bad rumor; despite several recent scientific studies demonstrating that healthy adults can safely enjoy eggs everyday, without any negative affects on their health. Read More »


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Effects of dehydration during exercise

Posted Aug.10, 2008 under 3.1 - Nature’s Performance Nutrients

The human body responds to exercise in various ways. Within the body, there are complicated chemical processes unfolding in response to training-induced stress. Dehydration is known to dramatically affect physical performance – as well as general health. The more specific effects of fluid loss in resistance training are usually less understood. When trying to increase musculature, or improve body composition, staying properly hydrated is a requirement.

Resistance training can stimulate internal processes to increase muscle density, in response to the applied stress on the muscular systems. However, anabolism must exceed catabolism for the subsequent synthesis of new muscle tissue. Simply put: a bucket without a bottom will never hold water. For optimal exercise prescription, athletes must promote growth and discourage wasting. Current research suggests that dehydration can disrupt the body’s muscle-building processes. Read More »


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Protein requirements for building muscle

Posted Jan.13, 2008 under 3.1 - Nature’s Performance Nutrients

For bodybuilders engaged in a progressive program, protein-rich foods are quickly identified and desired for packing on muscle. For anyone engaged in routine physical activity, is one of the most popular today, for building up the body’s force-producing abilities. Media reports have suggested that chronically high protein intake can cause unnecessary stress on the body’s filtering processes. However, these reports are often based on non-human subjects, inactive people, and persons with impaired renal function. For healthy, active men and women, an increase in dietary proteins can safely and effectively improve exercise performance by enhancing energy and increasing muscle mass. Read More »


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Glycemic index and glycemic load

Posted Oct.16, 2007 under 3.1 - Nature’s Performance Nutrients

A lot of dieting strategies over recent years place less stress on fat and more on carbohydrate. Nutritional outlines by medical professionals have revealed the affect carbohydrates have on body composition and health; such as: The Zone, The Paleo Diet – the Atkin’s Diet set out to completely avoid them. Nutritional experts everywhere adopted a way to determine the quality of any carbohydrate-containing food using a . The GI was introduced in 1981 to provide a ranking system for carbohydrates based on how they affect blood glucose levels. To this day, the GI usually compares, gram-for-gram, the impact of 50 grams of carbohydrate between varying foods. This is where critics rang in to dispute the usefulness of such data – introducing the , comparing GI to actual portion sizes. Read More »


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Water – nature’s ergogenic

Posted Jul.19, 2007 under 3.1 - Nature’s Performance Nutrients

One impacts major physiological events within the human body – actions distinguishing the difference between record-breaking performance and ultimate failure. This fluid pours as a colorless, tasteless and odorless substance; essential to all known forms of life. Under most circumstances, it’s free of charge and widely available. Water’s importance in human performance is frequently taken too lightly by athletes, introducing life threatening situations if neglected all together.

There are a lot of suggestions regarding proper water intake, as well as a few rumors about how long someone can survive without it. The fact is: there is no one-size-fits-all solution when it comes to proper hydration. Individual requirements can vary based on body weight, genetic predisposition, heat acclimation and metabolic efficiency. Athletic people are at a great risk for dehydration due to activity levels, environmental changes during exercise and dietary adjustments that can swing cellular hydration levels. Maintaining adequate hydration improves performance. Read More »


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