14 July 2009
Series #2 coming soon!
The second Nelson Women's Activator Series is coming soon! Diary Tuesday evenings from September. New sports will be offered this year including Waka Ama (outrigging), Rowing and Orienteering. Watch this space for more developments!
08 July 2009
Run Mahana
Entries are open for the Smiths Sports Shoes Run Mahana - the Half, 10km and new for 2009 the Woollaston Vineyard 5km! And don't forget the new Mohana category - grow or sport a fake moustache and go in the draw for some special prizes. Full details on www.nelsonevents.co.nz
28th November - all based at Woollaston Estates.
Training plans for all three events can be found on the website - click here for more info http://www.nelsonevents.co.nz/MahanaHalfTraining.htm
28th November - all based at Woollaston Estates.
Training plans for all three events can be found on the website - click here for more info http://www.nelsonevents.co.nz/MahanaHalfTraining.htm
06 July 2009
Annette Nistor on Protein
Protein needs of Athletes
What is protein?
Protein plays many essential roles in the body, it can be used in growth and repair or it can be burned for energy. Protein is a normal part of our diet and is found in animal and plant foods such as meat, dairy, eggs, fish, and chicken. These foods have all the essential amino acids (building blocks) that the body requires, however some protein foods such as legumes and grains are low in essential amino acids. By combining legumes with cereals such as beans on toast, lentils on rice, or nuts with grains such as a peanut butter sandwich, ensures the body gets adequate amounts of amino acids from a meal.
So does exercise increase protein requirements?
Muscle protein is always being made and broken down. Most of our protein comes from the diet. The recommended dietary intake (RDI) for protein in the general population is 55g a day or 1g/kg body weight daily. Strength and endurance athletes need nearly twice the RDI and endurance athletes about 1.5 times RDI.
Fortunately, the high food intake that most athletes have ensures a generous protein intake; usually well above requirements so supplementing is not required. Those athletes who may be at risk of eating too little protein are athletes who are in weight-restricted sports, fussy eaters and dieters. High protein diets are not necessary and run the risk of increasing dehydration, promoting calcium loss from bones and displacing other important nutrients from the diet. It is also unlikely to enhance athletic performance. Excess protein is not stored but rather it is used as an energy source.
Protein supplements do not offer any advantage over normal dietary sources of protein. Dietary protein can provide additional amounts of other nutrients like carbohydrates, vitamins, minerals and antioxidants. If you are considering supplementing consult a sports dietician first before you spend all that money.
What is protein?
Protein plays many essential roles in the body, it can be used in growth and repair or it can be burned for energy. Protein is a normal part of our diet and is found in animal and plant foods such as meat, dairy, eggs, fish, and chicken. These foods have all the essential amino acids (building blocks) that the body requires, however some protein foods such as legumes and grains are low in essential amino acids. By combining legumes with cereals such as beans on toast, lentils on rice, or nuts with grains such as a peanut butter sandwich, ensures the body gets adequate amounts of amino acids from a meal.
So does exercise increase protein requirements?
Muscle protein is always being made and broken down. Most of our protein comes from the diet. The recommended dietary intake (RDI) for protein in the general population is 55g a day or 1g/kg body weight daily. Strength and endurance athletes need nearly twice the RDI and endurance athletes about 1.5 times RDI.
Fortunately, the high food intake that most athletes have ensures a generous protein intake; usually well above requirements so supplementing is not required. Those athletes who may be at risk of eating too little protein are athletes who are in weight-restricted sports, fussy eaters and dieters. High protein diets are not necessary and run the risk of increasing dehydration, promoting calcium loss from bones and displacing other important nutrients from the diet. It is also unlikely to enhance athletic performance. Excess protein is not stored but rather it is used as an energy source.
Protein supplements do not offer any advantage over normal dietary sources of protein. Dietary protein can provide additional amounts of other nutrients like carbohydrates, vitamins, minerals and antioxidants. If you are considering supplementing consult a sports dietician first before you spend all that money.
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