Training/Nutrition for Sports Health (02)

Glycogen, Sodium and Triathlon Performance
This article discusses the chemical reactions in ones body that interact and tells what to do to stay at optimal performance. Bonking, as commonly referred to by runners, swimmers and bicyclists, is when you start to lose the ability to concentrate and ultimately feel disoriented and overly fatigued. It occurs when energy intake does not meet the expenditure and glycogen storage plummets to an extremely low level. To combat bonking, try to take in 1-2 grams of carbohydrate per kilogram of body weight per hour. This can be accomplished by drinking 4-8 ounces of a 6-9 percent carbohydrate solution every 15 minutes and eating energy bars or gels. Sodium is another important factor that triathletes should be keen on. The balance between water and salt in the body is altered when salt is lost through perspiration. Salt levels in the body are diluted when we hydrate to compensate for the loss of water, which happens while exercising, but not for loss of electrolytes, by drinking plain water or a carbohydrate/ electrolyte energy drink without a high enough concentration of sodium.

Body Conditioning for Women Triathletes
These programs can help women triathletes get in shape, and are geared especially for them. These exercises, included with pictures, will improve running technique, core strength, flexibility and total body strength for women runners. These exercises are also helpful for any triathlete who wants to get in shape for running, swimming or cycling.

All About Energy Drinks
This website offers an array of articles about sports drinks. Many products marketed as energy drinks contain high concentrations of carbohydrate and some caffeine. Some energy drinks contain herbs, amino acids, protein, and other substances, usually in such small amounts that they are unlikely to have any noticeable effect on performance. The content of some of these energy drink products may result in inefficient absorption of fluid and nutrients from the intestine, with the possibility of gastrointestinal distress and problems. Energy drinks are quite costly sometimes and, because of their composition, are not suitable for use by athletes. Athletes should be educated about these products and guided towards other foods and fluids that will not pose potential risks, according to one article on the website.

How Bicyclists Avoid Bonking
Bonking is a common cycling term for a variety of symptoms caused by low blood sugar. It can cause extreme exhaustion, mental confusions, hallucinations, feeling uneasy and passing out. A cyclist can experience any or all of these symptoms during the course of a bonk. The brain runs entirely on sugar. The blood stream has sugar for the brain, but only enough to last a few minutes while biking. The sugar supplied to brain comes from the liver's production of sugar. When the liver is deprived of the energy required to make or convert sugar for the brain, bonking is the result.