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How protein helps body through a diagram 

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How protein helps body through a diagram 

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The benefits of protein in each body part

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The benefits of protein in each body part

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What you should do everyday for protein intake.

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What you should do everyday for protein intake.

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Protein drinks help athletes a lot to gain muscles 

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Protein drinks help athletes a lot to gain muscles 

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The benefits of proteins for athletes pt 2

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The benefits of proteins for athletes pt 2

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Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.

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The ideal diet for an athlete is not very different from the diet recommended for any healthy person.

However, the amount of each food group you need will depend on:

The type of sport

The amount of training you do

The amount of time you spend doing the activity or exercise

People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising.

To help you perform better, avoid exercising on an empty stomach. Everyone is different, so you will need to learn:

How long before exercising is best for you to eat

How much food is the right amount for you

CARBOHYDRATES
Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver.

Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber, vitamins, and minerals. These foods are low in fat.

Simple sugars, such as soft drinks, jams and jellies, and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients.

What matters most is the total amount of carbohydrates you eat each day. A little more than half of your calories should come from carbohydrates.

It's beneficial to eat carbohydrates before you exercise if you will be exercising for more than 1 hour. You might have a glass of fruit juice, a cup (245 grams) of yogurt, or an English muffin with jelly. Limit the amount of fat you consume in the hour before an athletic event.

You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise. You can satisfy this need by having:

Five to ten ounces (150 to 300 milliliters) of a sports drink every 15 to 20 minutes

Two to three handfuls of pretzels

One-half to two-thirds cup (40 to 55 grams) of low-fat granola

After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily.

People who exercise or train for more than 90 minutes should eat or drink more carbohydrates, possibly with protein, 2 hours later. Try a sports bar, trail mix with nuts, or yogurt and granola

For workouts lasting less than 60 minute, water is most often all that is needed.

PROTEIN
Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.

But it is also a myth that a high-protein diet will promote muscle growth.

Only strength training and exercise will change muscle.

Athletes, even body builders, need only a little bit of extra protein to support muscle growth. Athletes can easily meet this increased need by eating more total calories (eating more food).

Most Americans already eat almost twice as much protein as they need for muscle development. Too much protein in the diet:

Will be stored as increased body fat

Can increase the chance for dehydration (not enough fluids in the body)

Can lead to loss of calcium

Can put an added burden on the kidneys

Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.

Amino acid supplements and eating a lot of protein are not recommended.
WATER AND OTHER FLUIDS
Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise.

Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:

Make sure you drink plenty of fluids with every meal, whether or not you will be exercising.

Drink about 16 ounces (2 cups) or 480 milliliters of water 2 hours before a workout. It is important to start exercising with enough water in your body.

Continue to sip water during and after you exercise, about 1/2 to 1 cup (120 to 240 milliliters) of fluid every 15 to 20 minutes. Water is best for the first hour. Switching to an energy drink after the first hour will help you get enough electrolytes.

Drink even when you no longer feel thirsty.

Pouring water over your head might feel good, but it will not get fluids into your body.

Offer children water often during sports activities. They do not respond to thirst as well as adults.

Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound (450 grams) you lose while exercising, you should drink 16 to 24 ounces (480 to 720 milliliters) or 3 cups (720 milliliters) of fluid within the next 6 hours.
ACHIEVING DESIRED WEIGHTS FOR COMPETITIVE PURPOSES
Changing your body weight to improve performance must be done safely, or it may do more harm than good. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects. It is important to set realistic body weight goals.

Young athletes who are trying to lose weight should work with a registered dietitian. Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients.

Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training.

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Nutrition and athletic performance: MedlinePlus Medical Encyclopedia

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Good nutrition can help enhance athletic performance. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy.

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Eat and drink for fuel. You need to eat 3 balanced meals to get the benefits of proteins to replenish yourself.

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IMAGES PROVIDED BY:

1) Dimitri Vervitsiotis / Photographer's Choice

2) Seth Joel / Photographer's Choice

3) Mike Kemp / Getty

4) Peter Cade / Iconica

5) Mark Romanelli / The Image Bank

6) Glow Cuisine

7) David and Les Jacobs / Blend Images

8) Tetra Images / Getty

9) Andrew Rich / Vetta

10) Andersen Ross / The Image Bank

SOURCES:

American College of Sports Medicine: "Off the Couch and Active: When to see a Physician Before Exercising."

American Council on Exercise: "Strength Training 101," "Why is it important to vary my workout routines?" "What should I eat before and after my morning, afternoon or evening workout?" "Eat Well to Stay Motivated and Energized," "Healthy Hydration."

Harvard Health Publications: "Keeping your strength training routine fresh, from Harvard's Strength and Power Training Special Health Report," "10 Tips for Exercising Safely."

Kansas State University: "Should You Eat Before or After Exercise?"

Pete McCall, exercise physiologist, American Council on Exercise.

Nemours Foundation.

Dori Ricci, fitness consultant, Target Training, New York.

ToughMudder.com.

University of Arizona: "Strength Training with Elastic Bands."

WarriorDash.com.

Reviewed by Tyler Wheeler, MD on October 14, 2018

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Slideshow: Fitness Tips for Beginner Athletes

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IMAGES PROVIDED BY: 1) Dimitri Vervitsiotis / Photographer's Choice 2) Seth Joel / Photographer's Choice 3) Mike Kemp / Getty 4) Peter Cade / Iconica 5) Mark Romanelli / The Image Bank 6) Glow Cuisine 7) David and Les Jacobs / Blend Images 8) Tetra Images / Getty 9) Andrew Rich / Vetta 10) Andersen Ross / The Image Bank SOURCES: American College of Sports Medicine: "Off the Couch and Active: When to see a Physician Before Exercising."

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The benefit of being vegan is you will get complete proteins, unlike if you aren't vegan you will get the incomplete proteins that won't work. Making the protein intake unbalanced.

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We need about 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes.

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Fuel your body with the quality nutrition it needs for optimal performance in sports and athletics.

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Protein helps repair and builds body tissues, allows metabolic reactions to take place and coordinates bodily functions.

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Proteins can repair and rebuild muscles that is broken down during exercise.

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You hear a lot about athletes and protein. And while it's true that some athletes who participate in strenuous exercise may have a slightly increased need to get some quality protein in their diet, it may not be as much as you think. All the energy we need to maintain our body and mind, as well as the fuel to help us exercise comes from the foods we eat and the fluids we drink. To determine the right amount of calories, and nutrients to consume, it's helpful to consider how we use our energy stores on a daily basis and replace energy accordingly. It's also helpful to understand the main groupings of nutrients in the typical diet. The macronutrients our bodies need the most are broken into three main categories:

Each category of food is important for health and everyone needs to consume foods from each food group. The ratios in which we need to consume these foods, however, is often the topic of a debate, especially when it comes to athletes.

Proteins are often called the building blocks of the body. Protein consists of combinations of structures called amino acids that combine in various ways to make muscles, bone, tendons, skin, hair, and other tissues. They serve other functions as well including nutrient transportation and enzyme production. In fact, over 10,000 different proteins are in the body.

Adequate, regular protein intake for athletes and non-athletes alike is essential because it isn't easily stored by the body. Various foods supply protein in varying amounts with complete proteins (those containing 8 essential amino acids) coming mostly from animal products such as meat, fish, and eggs and incomplete protein (lacking one or essential amino acid) coming from sources like vegetables, fruit, and nuts. Vegetarian athletes may have trouble getting adequate protein if they aren't aware of how to combine foods.

Protein Needs for Athletes

Athletes fall into a slightly different category than the typical non-exerciser. An athlete uses protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen. Protein isn't an ideal source of fuel for exercise but can be used when the diet lacks adequate carbohydrate. This is detrimental, though, because if used for fuel, there isn't enough available to repair and rebuild body tissues, including muscle.

Recommended Daily Intake

The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.

Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day

Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day

The Importance of Carbohydrates for Athletes

Strength athletes believe more protein is important to build muscle. It turns out that strength athletes actually require a slightly higher carbohydrate intake to build adequate glycogen stores to fuel their workouts. It is the strength training workout that leads to increased muscle mass and strength. This is because all high intensity, powerful muscle contractions (such as weightlifting) are fueled with carbohydrate.

Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed daily to restore glycogen levels.

Suggested High Protein Foods

Fish, 3 oz, 21 grams
Chicken, 3 oz, 21 grams
Turkey, 3 oz, 21 grams
Beef, 3 oz, 21 grams
Milk, 8 oz, 8 grams
Tofu, 3 oz, 15 grams
Yogurt, 8 oz, 8 grams
Cheese, 3 oz, 21 grams
Peanut butter, 2 tbsp, 8 grams
Eggs, 2 large, 13 grams

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Athletes and Protein: How Much is Enough?

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You hear a lot about athletes and protein. And while it's true that some athletes who participate in strenuous exercise may have a slightly increased need to get some quality protein in their diet, it may not be as much as you think.

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What do you eat to have proteins in your body before a competition?

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What do you eat to have proteins in your body before a competition?

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You need to eat a lot of food to get proteins and be strong before your game.

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Serena Williams is on the cusp of making even more history.

The 37-year-old has banked more than $88 million from prize money in tennis, has won 72 Women's Tennis Association singles titles, and is hoping to win her 24th Grand Slam title - which would equal the record set by Margaret Court 46 years ago.

Victory at the 2019 Australian Open would exorcise her notorious straight sets loss to Naomi Osaka in September, 2018, when she was slapped with a hat-trick of code violations.

The aftermath has seen her lampooned in the Australian newspaper The Herald Sun, where she was drawn as an angry baby with grossly exaggerated features like oversized lips, a big nose, and wiry hair. The cartoon was called "racist and misogynistic" by Williams' husband the Reddit co-founder Alexis Ohanian.

Williams was then slammed as "no feminist hero," while umpires consider a boycott of her future matches because she called the US Open umpire a "liar" and a "thief" too.

The 2019 tennis season has begun with great positivity, however. She began the year playing a historic doubles match against Roger Federer, praising him afterwards as the "greatest of all time."
Read more: Serena Williams praised Roger Federer as 'the greatest of all time' after losing to him in a historic doubles match
At the Australian Open itself Williams has created headlines for her post-match interviews as well as her extraordinary tennis. Recently she claimed that she does not even know where trophies are, and that she has watched Frozen 3,000 times.

What remains clear is that Williams is a fierce competitor. But in order to maintain her sporting dominance, Williams has to eat right before a match. So what sort of food does a 23-time tennis major champion serve up?

Here's everything Williams likes to have for breakfast, lunch, and dinner.

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This is everything global tennis icon Serena Williams eats for breakfast, lunch, and dinner

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Serena Williams is on the cusp of making even more history. The 37-year-old has banked more than $88 million from prize money in tennis, has won 72 Women's Tennis Association singles titles, and is hoping to win her 24th Grand Slam title - which would equal the record set by Margaret Court 46 years ago.