SUPLEMEN FOR ATHLETE

BEST SUPPLEMENTS FOR ATHLETES

CREATINE

Creatine works by enhancing your body’s natural ability to create ATP in one of the primary metabolic pathways, the phosphocreatine pathway. The human body can store ~100 grams of creatine at a given time, which is a relatively small amount considering how important it is to generating ATP.

Supplementing with creatine can increase your body’s creatine stores by ~30%, which increases the overall capacity of your phosphocreatine pathway.

BAGAIMANA MENGURANGKAN RISIKO OTOT KEJANG (MUSCLE CRAMP)

OTOT KEJANG DAN BAGAIMANA UNTUK MENGURANGKAN RISIKO ANDA

Apa itu kekejangan otot ?

Kekejangan otot adalah pengecutan otot secara tiba-tiba, tidak disengajakan dan menyakitkan. Gejala-gejala ini biasanya mereda dalam beberapa minit tetapi selalunya disertai dengan simpulan otot yang ketara. Kekejangan otot biasanya berlaku di tapak yang paling terlibat secara langsung dalam tugas senaman (kebiasaannya otot betis, tetapi ia boleh berlaku di mana-mana otot).

Apa yang menyebabkan kekejangan otot?

Terdapat banyak teori mengapa kekejangan otot berlaku semasa senaman. Beberapa yang biasa termasuk: otot tegang atau tidak fleksibel, keadaan fizikal yang lemah, diet yang tidak mencukupi, terlalu banyak tenaga fizikal, keadaan panas dan lembap, berpeluh lebat dan dehidrasi. Walau bagaimanapun, kebanyakan saintis kini bersetuju punca utama adalah perubahan fungsi neuromuskular akibat keletihan pada otot yang dilatih.

PROTEIN INTAKE FOR ATHLETES

Athletes require more protein than non athletes. About 12-18% of total calories perday should come from protein. Protein intake should be tailored to type of training.

• 1.2-1.4gm/ kg bodyweight/day recommended for endurance athletes

• 1.7-1.8gm/kg bodyweight/day recommended for strength athletes

Adequate calorie intake is just as important as adequate protein intake for building muscles.

Too much protein intake can be bad.

CARBOHYDRATE LOADING

MENGAPA PILIH KARBOHIDRAT KOMPLEK ?

Karbohidrat kompleks ialah karbohidrat berserat atau kasar seperti beras perang, roti makan penuh, oat. 

1. Ia meningkatkan simpanan glikogen otot dengan lebih baik. 
2. Meningkatkan prestasi dan melambatkan keletihan
3. Menggalakkan pengosongan perut lebih cepat
4. Menyebabkan kurang sakit perut dan senak
5. Membawa kepada menurunkan paras gula dan insulin dalam darah
6. Mengandungi nutrien lain yang bermanfaat seperti serat, vitamin, mineral

SPORT BODY COMPOSITION

BODY COMPOSITION

• Body weight affects speed, endurance and power.
• Body composition has an impact on strength, agility and appearance.
• Body composition and weight may contribute to optimum performance.
• However, athlete performance should NOT be determined based on body weight and body composition.

Nutrition After Sport (Recovery)

Why should I eat and drink after exercise?

Recovery after a workout or competitive event is vital for : 

• Refuelling 
• Repair 
• Adaptation Rehydration

30minutes After Exercise

Is very important to eat within 30minutes post sport to maximise glycogen synthesis, to rehydrate the body, muscle repair and to replace electrolyte loss. Consider to take foods that rich in carbohydrate foods ( high GI, in liquid or soft form for faster digestion), simple protein and fluid contain electrolytes. 

In my opinion MILK is the best recovery foods. Why? Milk contain carbohydrate, protein and electrolytes. In liquid form which is easy to absorb. So drink 500ml milk post exercise.

Examples of post-exercise snacks

Sports drinks, Fruit juice or soft drink Banana sandwich Fresh fruit, canned fruit Sweet muffins Breakfast bar, muesli bar Sports bar, Fruit smoothie (low-fat milk, banana, yoghurt) Liquid meal supplement (e.g. Sustagen Sport) Breakfast cereal + milk and fruit Sandwich or roll including meat/cheese/chicken in filling Baked potato + baked beans + grated cheese

2hours After Exercise

2 hours after exercise you can consume food high in carbohydrates, protein and also liquid. For example rice with side dishes, pasta, beef and chicken, fruits and vegetables.

Bulking Your Muscle

INCREASING MUSCLE MASS

Bulking up can be an important performance or aesthetic goal in the development of an athlete. Commonly, athletes will desire muscle mass and strength gains; with few wanting an increase in body fat. Working with an Accredited Sports Dietitian will help you find the plan that will help you achieve your goals most effectively but here are a few general tips for increasing muscle mass.