Supplement Products for Men’s Health
Supplement products for Men’s Health
Most people desire to be slimmer, healthier, and stronger than they have ever been in their life. In order to look your best you need to do more than just diet, exercise is essential in order to build lean muscle and lose weight. Adding vitamins and supplements will also help in this process, and to taking back your health overall.
There are many dietary Supplement products or diet pills available in the local and online pharmacy store. One supplement which is arguably the most useful to help build lean muscle mass is whey protein Whey protein has the highest value for providing branched chain amino acids, which help you to build and retain muscle tissue.
Nutritional supplements represent a support to our body. The nutritional supplements clean the human body and restore the deficiencies present inside. While taken constantly, nutritional supplements promote good health and help prevent disease.
The body needs vitamins to stay healthy and a varied diet usually gives you all the vitamins you need. Let’s understand the importance of vitamins in life.
1. Vitamin A is referred to be a vitamin for growth and body repair. It is very vital in the formation of bone and tissues and also keeps your skin smooth. And if you are night blind, the cure is having more Vitamins A. 2. Vitamin B1 is an energy building vitamin which helps you to digest carbohydrates. It also keeps your heart and muscles stable. 3. Vitamin C is a very commonly pronounced vitamin world wide. From kids to veterans, this vitamin is very essential as it protects your bones, teeth and gums. The ultimate medicine for curing scurvy and also resists any infection to grow in your body. Without its support collagen cannot be synthesized in the body. 4. Vitamin D is very important for children. The common disease seen in kids suffering from malnutrition is Rickets, which is actually caused by the deficit of Vitamin D. Bones cannot grow in a normal way if there is a lack of this vitamin. Direct sunlight is a natural source of vitamins apart from spinach and vegetables. In adults, Osteoporosis is caused due to lack of Vitamin D. 5. Vitamin E is a wound treating vitamin. It is very mush essential to prevent sterility and to break up blood clots. Damage of cells due to aging can be protected to supplement of this vitamin. 6. Vitamin B6 is necessary for production of antibodies 7. Vitamin B12 is required for carbohydrate and fat metabolism. This is a must for children’s growth. 8. Vitamin B2 and Folic Acid help in the formation of red blood cells.
Another Supplement is Minerals; a mineral can be defined as a naturally occurring inorganic solid that possesses an orderly internal structure and a definite chemical composition. Let’s take a closer look at some of the minerals you get from food.
Calcium: Calcium is the top macro mineral when it comes to your bones. This mineral helps build strong bones, so you can do everything from standing up straight to scoring that winning goal. It also helps build strong, healthy teeth, for chomping on tasty food.
Iron: The body needs iron to transport oxygen from your lungs to the rest of your body. Your entire body needs oxygen to stay healthy and alive. Iron helps because it’s important in the formation of hemoglobin), which is the part of your red blood cells that carries oxygen throughout the body.
Potassium: Potassium keeps your muscles and nervous system working properly. Did you know your blood and body tissues, such as muscles, contain water? They do, and potassium helps make sure the amount of water is just right.
Zinc: Zinc helps your immune system, which is your body’s system for fighting off illnesses and infections. It also helps with cell growth and helps heal wounds, such as cuts.
Supplement Products for Men’s Health
Supplement products for Men’s Health
Most people desire to be slimmer, healthier, and stronger than they have ever been in their life. In order to look your best you need to do more than just diet, exercise is essential in order to build lean muscle and lose weight. Adding vitamins and supplements will also help in this process, and to taking back your health overall.
There are many dietary Supplement products or diet pills available in the local and online pharmacy store. One supplement which is arguably the most useful to help build lean muscle mass is whey protein Whey protein has the highest value for providing branched chain amino acids, which help you to build and retain muscle tissue.
Nutritional supplements represent a support to our body. The nutritional supplements clean the human body and restore the deficiencies present inside. While taken constantly, nutritional supplements promote good health and help prevent disease.
The body needs vitamins to stay healthy and a varied diet usually gives you all the vitamins you need. Let’s understand the importance of vitamins in life.
1. Vitamin A is referred to be a vitamin for growth and body repair. It is very vital in the formation of bone and tissues and also keeps your skin smooth. And if you are night blind, the cure is having more Vitamins A. 2. Vitamin B1 is an energy building vitamin which helps you to digest carbohydrates. It also keeps your heart and muscles stable. 3. Vitamin C is a very commonly pronounced vitamin world wide. From kids to veterans, this vitamin is very essential as it protects your bones, teeth and gums. The ultimate medicine for curing scurvy and also resists any infection to grow in your body. Without its support collagen cannot be synthesized in the body. 4. Vitamin D is very important for children. The common disease seen in kids suffering from malnutrition is Rickets, which is actually caused by the deficit of Vitamin D. Bones cannot grow in a normal way if there is a lack of this vitamin. Direct sunlight is a natural source of vitamins apart from spinach and vegetables. In adults, Osteoporosis is caused due to lack of Vitamin D. 5. Vitamin E is a wound treating vitamin. It is very mush essential to prevent sterility and to break up blood clots. Damage of cells due to aging can be protected to supplement of this vitamin. 6. Vitamin B6 is necessary for production of antibodies 7. Vitamin B12 is required for carbohydrate and fat metabolism. This is a must for children’s growth. 8. Vitamin B2 and Folic Acid help in the formation of red blood cells.
Another Supplement is Minerals; a mineral can be defined as a naturally occurring inorganic solid that possesses an orderly internal structure and a definite chemical composition. Let’s take a closer look at some of the minerals you get from food.
Calcium: Calcium is the top macro mineral when it comes to your bones. This mineral helps build strong bones, so you can do everything from standing up straight to scoring that winning goal. It also helps build strong, healthy teeth, for chomping on tasty food.
Iron: The body needs iron to transport oxygen from your lungs to the rest of your body. Your entire body needs oxygen to stay healthy and alive. Iron helps because it’s important in the formation of hemoglobin), which is the part of your red blood cells that carries oxygen throughout the body.
Potassium: Potassium keeps your muscles and nervous system working properly. Did you know your blood and body tissues, such as muscles, contain water? They do, and potassium helps make sure the amount of water is just right.
Zinc: Zinc helps your immune system, which is your body’s system for fighting off illnesses and infections. It also helps with cell growth and helps heal wounds, such as cuts.
Getting Your Child to Eat Healthily – Tips and Advice That Really Work!!
GETTING YOUR CHILD TO EAT HEALTHILY
My story:
I don’t have any real horror stories to tell you on this front. My son has gone through phases but on the whole has been a good eater. He usually comes to the dinner table before his father, who needs a few extra shouts – how annoying is it when men do that; what a good role model, eh!!! Here are a few things I do on a regular basis that seem to work for us:
¨ I am no nutritionist or health expert, but I think we all know what constitutes healthy eating. I try to make sure my child has protein, carbohydrates, calcium and fruit and vegetables everyday. Some days you might not manage it all, but as long as they have a good, balanced diet most days, they will be healthy.
¨ Remember that there are many different ways for your children to meet their nutritional needs, so if they don’t like one kind of food, try another with similar nutritional value. Do try to vary the foods as much as your child will allow you. Here are a few suggestions:
o Protein: red meat, chicken, fish, cheese, eggs
o Carbohydrates – potatoes, pasta, bread
o Calcium: milk, yoghurts, cheese, eggs
o Fruit: bananas, apples, oranges, kiwi fruit, pineapples, fruit juice
o Vegetables: carrots, broccoli, onions, mushrooms, peppers
§ My little boy is far keener on vegetables than he is on fruit. I feel this is ok as he is still getting his nutrients from the vegetables, and he drinks pure orange juice. I still occasionally try to encourage fruit but don’t make a big deal about it.
¨ Get your children to help you prepare the food and involve them in cooking as much as possible, bearing safety in mind, of course. Give them lots of praise while they’re helping . If you are making tea for your husband or others, announce to everyone that your child helped make the tea and tell them what he did to help. This will make him feel proud of his achievements and encourage him to eat up.
¨ If you are privileged enough to have a garden, grow some vegetables in it. Carrots are a good starting option; tell your children that the carrots belong to them and get them to help you with the garden. Keep it small so that you can make the experience fun.
¨ When you find something nutritious that your child likes, stick to that for a while. Let her try new foods off your plate or on a side plate. I have often found if I try to introduce new foods with the ones my son is familiar with, it can put him off eating the whole of his dinner. For example, I know he likes chicken, potatoes and carrots; if I then try to introduce cabbage and put it on his plate with the rest of the food he likes, it may be enough to put him off everything else.
¨ If your child does not like vegetables, a good way to get him to eat them is to mash them up in casserole sauces. You can also liquidise soup that has vegetable in it and give him bread for dipping into the soup – better still if you can make homemade bread and involve him in making it.
¨ Try making boiled eggs and have toast soldiers to dip into the eggs. If you add food colouring to your water when you are boiling the eggs, it will add a bit of colour to them, which may make breakfast a bit more exciting. You can even let your child choose the colour she wants the egg to be.
¨ Ask your child to set the table for dinner and give him lots of praise. Let him use napkins or plates he likes.
¨ If your child doesn’t like a certain food, try preparing it another way. My child didn’t like fish in breadcrumbs so I now put it in the microwave with a knob of butter for a few minutes instead and he loves it.
¨ I don’t know your feelings on tomato ketchup, but it can make the difference between a child eating something and not – it may be worth a try.
¨ Put off the TV at mealtimes and have the whole family sit around the table. They may not like this at first, but pretty soon it will become a routine, and there is far more chance of your child eating if she can concentrate on what she is doing. Include your child in the conversations around the table, and make it a fun time were you all catch up and tell one another your news.
¨ Take your child to the shop and get him to help you choose the food for tea. He can choose the mince and put the carrots in the bag for you.
¨ Pasta is usually a very popular dish for children. Spaghetti Bolognese is quite fun for them, and something as simple as pasta and cheese can make a quick, nutritious lunch; serve it with some pure orange juice and you’ve got a balanced meal.
¨ If you have trouble getting your kids to eat fruit, you can always occasionally make pudding, which will encourage them to eat fruit; try banana boat or apple crumble.
¨ My little boy loves lentil soup, so I often make it with extra carrots and freeze lots of it. It comes in very handy if we are having something he doesn’t like as I can just defrost his soup so he can have a nutritious meal. You can get small containers with lids that are ideal for the job; check that they are freezer- and microwave-proof before you buy them, though.
¨ Use lots of praise. Tell her how clever she is when she eats a variety of foods: “Oh, you’re so clever. You can eat chicken and carrots together.” Get everyone else at the table to let her know how clever she is.
¨ This does not work so well with my child but does work with my nephews. “I bet you can’t eat carrots,” s usually met with a “Yes I can,” and then an “I told you so” look on their faces as they polish the food off. To which, of course, I show them how amazed I am and let them know how clever they are.
¨ Good old-fashioned bribery can sometimes be the only way. Buy fun-size treats to use as a reward if your children finish their dinner or, if they like a certain activity or TV programme, you can use that as the reward. For children, though, the reward must be immediate; the promise of a reward tomorrow will not usually work, and they will not believe you next time.
Thanks for reading my article – please visit my website:
http://www.tearstantrumsandjoy.com
Diet for Sports Men
DIET FOR SPORTS MEN
INTRODUCTION
Diet is one of the important and basic biological needs of man. Diet is the foundation for good health. It is essential for life, growth and repair of human body, regulation of body mechanism and production of energy for work. The above functions of diet can be achieved only through adequate nutrition which should consist of essential nutrients in the required proportion. These nutrients include
i) Proteins ii) Carbohydrates iii) Fats iv) Minerals v) Vitamins.
During sports training, the energy requirement of the players will be high as such the diet should be accordingly planned otherwise the players will not have the stamina to withstand the training and the player will show the signs of fatigue which may result in internal and external injuries to the players.
IMPORTANCE OF NUTRITION AND DIETICS FOR SPORTS MAN
Nutrition is important aspect for all, especially for sports men. They need balanced food to maintain their stamina. Good food habit provides them energy to perform their activities in a better way.
Sports man should organize his diet. He should take palatable, acceptable, good quality food to maintain his health.
RIGHT SPORTS DIET FOR RIGHT SPORTS MEN
The energy requirement of an athlete depends on the following factors. The right sports diet should have adequate provision for the following.
1. Quantity : Calories according to sports.
2. Quality : Carbohydrates, proteins, fats, vitamins, minerals
and fluids
3. Variety : Different types of food
4. Palatability : Proper cooking
5. Acceptability : To suit different customs, habits and tastes.
Approximate percentage of calories which may be derived from different components of nutrients.
Carbohydrates Protein Fat
1) Light sports 60% 15% 25%
2)Moderate sports 60% 14% 26%
3)Heavy sports 60% 13% 27%
4) Endurance sports 60% 12% 28%
IMPORTANT FACTORS FOR PLANNING A DIET SCHEDULE
The energy requirement of the players is dependent on body size and
composition, age, physical activity, climate and environment.
1.Age :- The energy requirement of adolescent and adults are greater
than that of children and old people. Most of the active
sportsmen belong to growing age group of adolescents and
adults.
2.Sex :- All other factors remaining constant. The energy
requirement of women is relatively less than that of men.
3. Body weight :- Energy requirement is directly proportional to the
body weight . It increases or decreases according to the type of
activity and muscles involved during exercise period.
4. Climate and Environment :- In hot and humid environment, energy
requirement is less. Higher the altitude , colder the climate and
greater will be the energy requirement. Athletes, who undertake
regular motivated physical exercises, develop the capacity to lose
heat efficiently.
5. Physical activities :- The energy requirement of an athlete depends
on the intensity, duration and types of his activities. Based on these, it
could be grouped under four categories.
Group I :- Light sports, Sedentary sports or skill
Games
EX :- Chess and carom
Energy requirement :- The energy requirement of athletes doing
these sports would be 50 calories/kg body
weight/ day.
Group II :- Moderate sports. These sports involve
skill, moderate strength and moderate
endurance.
EX :- Badminton, Cricket, Table Tennis
Energy requirement :- 60 calories /kg body weight/day
Group III :- Heavy sports. They involve skill,
maximum strength and high endurance.
EX :- Boxing, Football, Hockey, Squash.
Energy requirement :- 70 calories /kg body weight/day
Group IV :- Endurance sports. They involve skill,
moderate strength and extreme
endurance.
Ex :- Marathon, cross country running, channel
Swimming and rowing.
Energy requirement :- 90 calories /kg body weight/day
It is recommended by the Nutrition Advisory Committee of I.C.M.R that the calorie in-take of an Indian should be as given in the following table.
Activity Men 55 Kg Women 45 Kg
Sedentary work 2400 calories 1900 calories
Moderate work 2800 calories 2200 calories
Heavy work / Players 3900 calories 3000 calories
The following foodstuff consumed per day provides 5000 kilo calories to
an athlete
CEREALS - 600 gm
BUTTER - 15 gm
JAM - 15 gm
EGGS - 02 Nos.
PULSES - 60 gm
SUGAR/GLUCOSE - 150 gm
MILK - 500 gm
OIL - 200 gm
MUTTON - 200 gm
CHICKEN/FISH - 150 – 300 gm
GREEN LEAFY VEGETABLES - 125 gm
FRESH VEGETABLES - 100 gm
ROOTS AND TUBERS - 150 gm
FRUITS - 150 gm
TEA/ COFFEE - 80/20 gm
SALT - 40 gm
CONDIMENTS - 15 gm
It is better to table a diet chart during the training period as well as the time of Match/ competitions for various sport activities in consultation with a proper dietician.
Proper diet not only helps to improve the performance of the players but also considerably reduces the internal and external injuries.
“HEALTH IS WEALTH ” This saying will suit even more to the sportsmen. The wealth of the sportsmen is their performance. So health plays major role for their stamina and for better performance. Sportsman needs good quality food, fitness and courage.
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