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Slide 1: ==== ==== No Matter What Your Sport... No Matter What Your Level... The more OXYGEN you deliver to your muscles, the better they will perform! http://tinyurl.com/8xj823s ==== ==== Having a good knowledge of nutrition is vital to live healthily. However, have you ever considered the benefits for Triathlon. Below contains vital information for Triathletes about vitamins, minerals and fibre and why you should take notice of all of them. Vitamins: What are their jobs? Required for all bodily function Do not provide energy directly, they assist in the production of enzymes (so speed up reactions in the body) that are involved in fat and carbohydrate metabolism. These are important. Involved in blood cell production Involved in tissue repair (i.e. repairing muscles) Involved in protein synthesis. (again needed when training i.e. for Triathlon) NOTE: If you have a balanced diet extra vitamin supplements are not required. However, if you have a busy lifestyle and a balanced diet is not a priority, a multi-vitamin capsule may be useful in helping you get all the vitamins and minerals that you need. Please keep in mind that some multivitamins are not that good. A lot of them have too little amount of some important vitamins. They spread themselves too thinly. Therefore, I would advise getting separate capsules for the different vitamins if you need them. Check with your doctor before going out and getting it all. Water soluble vitamins These are vitamins that dissolve in water and are not stored in the body. These must be taken daily and if you take too much excess is excreted in the urine. By the way, it is not worth taking too much. Vitamins can be expensive. Fat Soluble Vitamins These are vitamins A,D,E,K They are stored in the body Daily intake is not required
Slide 2: Minerals Mineral's job is to help: Muscle contraction Nerve transmission Assisting enzymes in energy production Maintain an acid-base balance to ensure normal cellular function Important components of bone, muscle, skin, blood The two most important minerals for people who are active, i.e. doing Triathlon are iron and calcium. IRON: It is used in the production of hemoglobin, a compound which helps red blood cells carry oxygen. The more iron and the more iron stores you have means the easier it will be for you to exercise. This is because you will have more available oxygen for your body to use, hence better performance. Iron is also used in muscle myoglobin to transport and store oxygen for aerobic metabolism(this is the main activity target zone used for Triathlon). This is why you need you iron stores at a good level. You can have a blood test to check this. If you are feeling tired all the time, especially if you are a woman, this can be a good indication that you are low in iron. BUT if you are training less than four hours a week, iron deficiency is no less of a concern than that of a sedentary person. However, if you are training more than 6 hours a week it can be a problem. Iron deficiency is a problem for people who train a lot, particularly for females during menstruation, vegetarians, and people on anti-inflammatory medication. It can be corrected through your diet but in some cases a supplement is the best option so you can recover more quickly from the deficiency. Fact: Did you know that only 15% of iron is absorbed by the body. Good sources of iron include: liver, kidneys, eggs, lean red meat, green vegetables. CALCIUM: Calcium: Regulates blood PH to neutral when in exercise to stop the excessive build of by-products of exercise. In this way, it prevents some of the build up of the pain associated with exercise known as "lactic acid", as well as other by-products. It is involved in muscle contraction, nerve transmission, enzyme activity and blood clotting. Major component of bones and teeth With exercise and sufficient calcium makes good bone strength. Good sources of calcium are milk products, eggs, green vegetables, sardines
Slide 3: FIBRE Fibre is important because it ensures a slow release of energy. It does this by slowing the release of sugar from the blood. Fibre also helps keep you regular. TOO MUCH fibre can lead to deficiency in iron, zinc magnesium, calcium. These are very important for Triathletes! So please don't overdo it :-) NOTE: Like all things when you are considering diet/nutrition, you must keep everything in balance. Good Sources of Fibre: bread, pasta, fruit (avocado, apple, banana, strawberry, grapes, oranges,peaches), vegetables (lettuce, backed beans, carrots, cauliflower, broccoli, tomato, lentils), nuts and seeds, breakfast cereals (porridge, oats, It is best to find this information on the cereal packages). Jake Allan is a former Elite Junior Triathlete who now is an avid triathlon writer and founder of http://www.BeginnersTriathlonTrainingSecrets.com. His website covers all areas of Triathlon from the three disciplines to nutrition, injury prevention and other helpful advice in a step-by-step way to get you to your goals. To get full access and to get a FREE copy of the "Complete Beginners Guide" eBook, go to http://www.BeginnersTriathlonTrainingSecrets.com/free_guide Article Source: http://EzineArticles.com/?expert=Jake_Allan ==== ==== No Matter What Your Sport... No Matter What Your Level... The more OXYGEN you deliver to your muscles, the better they will perform! http://tinyurl.com/8xj823s ==== ====