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Iron for runners
You head out the door for an eight-mile run. Right from the start, your energy level is down, and your legs feel heavy. After 2 miles of uncharacteristic drudgery, you stop-then jog and walk home.
What's the problem? Could be low iron. Iron is vital to running performance. Despite this importance, many runners do not monitor their body's iron levels. Even many physicians do not understand the complete role of iron for endurance athletes.

Common Nutrition Issues
Sprinters need to consume sufficient carbohydrate to fuel training needs, however carbohydrate requirements do not reach the level of endurance-type athletes. Sprinters need to be mindful of maintaining low body fat levels but still need to eat a sufficient variety and quantity of food to meet nutritional requirements and allow for the development of muscle mass. Diets need to be nutrient-dense. This is best achieved by including a wide variety of nutrient-dense carbohydrate sources such as bread, cereal, fruit, vegetables and sweetened dairy products in the diet. Moderate portions of lean sources of protein such as lean meat, skin-free chicken, eggs, low-fat dairy foods, lentils and tofu should also be on the menu. Energy-dense foods such as cakes, pastries, lollies, soft drinks, chocolate, alcohol and takeaways should be used sparingly. Appropriate snacks need to be included before and after training to maximise performance during training and to promote recovery. Snack foods such as yoghurt, fresh fruit, low-fat flavoured milk and sandwiches are all nutritious fuel foods and makegood snacks.

The hidden benefits of Glutamine
Article by Lynn Clay BSc, Sports Nutrition Consultant, AAA of England 10 mile champion

Creatine guide. Part 1: Background Questions
Creatine is, and always has been, a natural component of skeletal muscle. The only reason that creatine may seem like something new is a recent boom in scientific research in the area since the early 1990s. In a sense, creatine was rediscovered when world-class athletes became wise to the option of utilizing it to enhance their physical performance.

Creatine guide. Part 2: How much creatine to take and when to supplement.
First of all, DO NOT oversupplement! Taking more creatine than is actually required to fill your muscular stores places an unwarranted stress on your body's cleansing and detoxification systems (kidneys and liver, respectively) as well as is a waste of creatine, and most importantly, cash!

Creatine guide. Part 3: How does creatine cause muscle growth?
Creatine promotes muscle growth in two principal ways...

Creatine guide. Part 4: Risks, Side Effects & Benefits
Understandably, "What are creatine's side effects?" is my most frequently asked question. While several classes of side effects have unequivocally been linked to creatine consumption, others have not. I will begin this section by describing those side effects which have been clearly linked to creatine use and end with a discussion of the side effects often attributed to creatine consumption, but largely unexplained based on our current knowledge of creatine's accepted mechanisms of action, and give some possible explanations.


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