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.
30 June 2009
Run Mahana
Entry forms are now available - check out http://www.nelsonevents.co.nz/MahanaHalf.htm for more info
Some awesome changes to the event this year including:
The introduction of the Woollaston Vineyard 5km
New start/finish area based at Woollaston Estates
An official Mohana category
An official charity - the Prostate Cancer Foundation of NZ
Some awesome changes to the event this year including:
The introduction of the Woollaston Vineyard 5km
New start/finish area based at Woollaston Estates
An official Mohana category
An official charity - the Prostate Cancer Foundation of NZ
24 June 2009
Nelson's Next Top Swimmers
Are you up for the challenge?
CLM Riverside Pool have four routes for you to take on in the six weeks beginning Monday 29th June.
Cook Strait Ferry Route (92km = 3066 lengths)
Abel Tasman Marahau - Awaroa and return (67km - 2233 lengths)
Nelson to Kaiteriteri (33km = 1100 lengths)
Maitai River (15km = 500 lengths)
Some great prizes up for grabs, and the first 150 people to register get a FREE STARTER PACK.
For more info contact Riverside Pool (03) 546 3221 or email: nelsonaquatics@clmnz.co.nz
CLM Riverside Pool have four routes for you to take on in the six weeks beginning Monday 29th June.
Cook Strait Ferry Route (92km = 3066 lengths)
Abel Tasman Marahau - Awaroa and return (67km - 2233 lengths)
Nelson to Kaiteriteri (33km = 1100 lengths)
Maitai River (15km = 500 lengths)
Some great prizes up for grabs, and the first 150 people to register get a FREE STARTER PACK.
For more info contact Riverside Pool (03) 546 3221 or email: nelsonaquatics@clmnz.co.nz
22 June 2009
Run Mahana
Entry forms for the 2009 Smiths Sports Shoes Mahana Half Marathon & 10km, along with the Woollaston Vineyard 5km will be released soon! Keep watching www.nelsonevents.co.nz for updates.
02 June 2009
Cycling Nelson 20km Ride this weekend
Hi Cyclist
Hope you made the most of a glorious long weekend and gave your bike 'heaps'.
Cycling Nelson invites you to now 'test' your legs and lungs in the Nelson 40 - Sunday June 7.
We have a new course which looks like it will be an awesome ride - check it out on www.cyclingnelson.co.nz
In addition to the 40km is a 20km option - for juniors and non-racers.
Join us on this new circuit - we welcome your feedback afterwards. If you're not up to racing this weekend maybe you'd like to help as a marshall - let me know, we'd really appreciate it.
Averil West
Cycling Nelson.
Hope you made the most of a glorious long weekend and gave your bike 'heaps'.
Cycling Nelson invites you to now 'test' your legs and lungs in the Nelson 40 - Sunday June 7.
We have a new course which looks like it will be an awesome ride - check it out on www.cyclingnelson.co.nz
In addition to the 40km is a 20km option - for juniors and non-racers.
Join us on this new circuit - we welcome your feedback afterwards. If you're not up to racing this weekend maybe you'd like to help as a marshall - let me know, we'd really appreciate it.
Averil West
Cycling Nelson.
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