Diet
Looking for a healthy diet to boost your performance? Sports nutrition is of utmost importance for athletes and these articles will help you build a diet plan to personalised necessities like how to increase metabolism or reduce muscle cramps. You’ll also find information on general diet topics like eating disorders… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
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Articles
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Ergogenic Aids not found in Oxygenated Water
The myth of ‘oxygenated water’
Cherries decrease strength loss and muscle pain
Benefits of a bowl of cherries
How caffeine boosts team play
Sports Nutrition: Dietary Basics
Optimum nutrition for athletes - what can we learn from recent studies
A Guide And Advice to Effective Supplement Usage
Body Fat and Running Performance
Optimum Running Performance and Body Fat Levels
Cycling Training and how carbohydrate, torso training and building endurance can help
Sports Nutrition and Carbohydrate Drinks
endurance training - do carbohydrate drinks help?
Antioxidant Diets: Low antioxidant diets may hamper fuel delivery
The glycaemic index: how athletes can make it work for them
Body Composition & Exercise: Exercise intensity and body composition
Selenium: Why athletes need more selenium in their diet
Looking back at the past - how much has athletics really changed?
sodium bicarbonate & sodium citrate
Sodium Bicarbonate & Sodium Citrate
Sports Science Glossary Part 9
Sports Science Glossary Part 9
Glycobiology : Could sugars be the new route to sweet success for athletes?
Disordered eating is rare in Chinese athletes
Zinc & Performance: Why athletes may need more zinc in their diet
Strength Training Diet : Hormones and strength - why low-fat, high-protein diets might not be best after all
Protein Metabolism : Eating and recovery should protein replenishment start before exercise?
Sports Science Glossary Part 7
Sports Science Glossary Part 7
Sports drinks and teeth
Calcium & Metabolism : Could the bone-building mineral calcium be the new Holy Grail of sports nutrition?
Athletes & Antioxidants : A low antioxidant intake may harm athletes
menstrual problems in athletes
Menstrual problems in athletes
Caffeine dehydration : Caffeine and alcohol - just how dehydrating are they?
Hydration : How to calculate your personal fluid needs
Gastric Emptying : How variable-intensity exercise slows gastric emptying
Metabolic Rate : The metabolic impact of exercise - or how your body works out while you put your feet up
Muscle Cramps : No link between hydration and cramps
Protein: How much protein do athletes need - and how safe are high-protein diets?
Thermogenesis: It's not just what you eat...
Testosterone and diet
Hydration football - It used to be oranges in the centre circle... now it's a personal hydration strategy
Nutrition for football: 'Your role is to make sure there are no fat b******s in my team'
Sport nutrition - How athletes can benefit from world consensus on sport nutrition
Exercise stress: Strategies to boost your natural immunity and keep infection and the effects of exercise stress at bay
degenerative joints | veteran athletes
Degenerative joints - The best foods and supplements to protect your joints from age-related degeneration
Creatine for vegetarians
Rapid weight loss in young wrestlers
omega-3 omega-6 | essential fats
Omega-3 and omega-6: Essential fats are the answer to most athletes' prayers, helping your body to conserve carbohydrate while shedding fat
carbohydrate loading | recovery
Carbohydrate loading during recovery
Sport By Sport Diet Guide: Whatever your sport, nutrition should be an integral part of your training and competition strategy. Although the emphasis will vary according to the activity you're involved in, there is a consensus among sports scientists on guidelines that athletes should be aiming for.
Diet And Exercise: How understanding protein dynamics can aid muscle and strength development
Miracle Diets 2: Don't be taken in by this high-promising miracle diet - the only thing you'll gain from it is weight
Have carbs had their day? Here's another look at the controversial (not to say notorious) Zone Diet
Beans: Here's the full lowdown on eating beans, including how to get rid of the lowdown
Exercise, endocrin and eichotech
Exercise endocrinology and the myth of the Eicotech diet.
Winter Workouts: Exercising in the cold air can help hot up your fat-burning fires.
Drinking Carbohydrate: Solving the problem of how to deliver the most carbohydrate with the maximum amount of fluid
Protein And Depression: Why would cholesterol-poor diets and/or low blood cholesterol levels put people into a funk?
endurance training | weight control | women
How endurance training helps women keep their weight down
To be healthy, should you really shun fat, avoid booze, and eschew red meat? Here's a state-of-the art guide through the dietary jungle.
High-fat Diet: Because they believe that fat is the key fuel which powers their long-distance efforts, endurance cyclists continue to consume high-fat diets, and some even utilize high-fat nutritional supplements in an attempt to add staying power to their performances.
Synergy: How diet and exercise interact to prevent disease - a research summary.
Boosting Omega-3: Should you consider stepping up your omega-3 intake to improve your mental state? One way to boost omega-3 in your diet would be to eat more fish, and it's interesting to note that fish-eating people have considerably lower rates of depression, compared to beef- and pork-eating ones.
Zone Diet Is a No-No
Echinacea: Can the 'prairie doctor' give your immune system a boost?
The Zone Diet
Carbohydrate protection against muscle damage
Eating in a way that keeps your body primed for peak fitness can also reduce your risk of injury. Firstly, eating foods that will help to fend off fatigue will minimise injuries arising from tiredness and weakness. Secondly, some of the metabolic processes which can lead to muscle soreness and damage can be counteracted to a degree by dietary factors.
Exercise And Immunity: How your diet affects your immune system when you train
Miracle Diets 1: Don't be taken in by this high-promising miracle diet - the only thing you'll gain from it is weight
high carbohydrate diets | weight loss
High carbohydrate diets and weight loss
Vegetarian Athletes: If you're a vegetarian athlete, here's how to ensure you have a balanced diet.
Free Radicals And Disease: There are things you can do to compensate for your higher free rad load. As we've mentioned before in PP, it makes sense to ensure that your diet is high in antioxidants. For high doses of Bcarotene and vitamin C, fresh fruit and veg are your best bet - " coloured" vegetables such as green leafy ones, beetroot, carrots and sweetcorn are particularly high in B-carotene.
Omega-3 And Performance: What about fat type and performance? If you're already involved in regular training, the effects of omega-3 fats may not be so direct and immediate that ingesting increased quantities of them for six weeks would improve your race times or lift your VO2max.. However, it's obvious that the less depressed you are, the higher will be your motivation and drive to succeed as an athlete, so inclusion of omega-3 fats in your diet may be favourable to performance from a mental standpoint.
Exercise & Low-fat: Exercise doubles the cholesterol-lowering effect of a low-fat diet.
Since omega-3s are so critical for brain function, it's not surprising that the quantity of omega-3s in infants' diets can have a significant impact on brain development.
colorectal cancer prevention - intense exercise plus water plus fish
Intense exercise plus water plus fish: a triple whammy against colorectal cancer
female athletes | calcium | osteopenia
Calcium intake in the diet cannot make up for a lack of oestrogen due to menstrual irregularities, but it can be optimised before, during or after the onset of menstrual irregularities.
Let' s consider the question of whether a high-carb diet promotes greater body fat storage.
Fat, fitness and performance 1
Let's face it. Even though carbohydrate is the key fuel for athletic performance and slimness-seeking athletes usually avoid high-fat foods as much as possible, you do need to include some fat in your diet
Fat, fitness and performance 2
Fat, Fitness And Performance 2: Let's face it. Even though carbohydrate is the key fuel for athletic performance and slimness-seeking athletes usually avoid high-fat foods as much as possible, you do need to include some fat in your diet
Coronary Heart Disease: Both diet and exercise affect a number of the risk factors for heart disease.
fruit and vegetables | strokes
Six fruit and veg portions a day keep strokes at bay
If you want to lose fat, chuck the slimming diet and try resistance training.
Bodybuilders: myths about nutrition
Bodybuilders: Myths About Nutrition: How do bodybuilders keep going on this diet of myths and contradictions?
Diet And Performance: One big advantage of being a runner is that you can eat a lot without putting on weight. The more you run, the more you can eat.
Training Dietary Regimes: You can lead a footballer to a proper diet, but can you make him eat it?
Dietary Supplements
Hot Weather Training: "Common-sense" ideas about hot-weather training are common - but not necessarily sensible.
Creatine Monohydrate Effects: Dietary supplementation with an important amino acid called creatine has been linked with greater muscle strength during weight-lifting exercise, faster running times during 1000-metre intervals, and improved recovery following intense exercise.
Chromium picolinateclaims: just how ergogenic is this trace element - and how much is too much?
Glucose depletion: diet risks for hill walkers
magnesium | minerals | nutrition | athletes
Magnesium: Why magnesium matters to athletes
carbo-loading | women | carbohydrate oxidation
Carbo-loading: When carbo-loading works for women
Questions
What is a good training program for a 48 hour, 100km walk?
I'm looking at undertaking a 100km walk, which must be completed in 48 hours,in about 10 months time. My aim is to complete the walk in about 30 hours.
This is an update and a request for further advice....please see my profile for part 1.
I need to put on 2lb (it's a long story) but am in the middle of trying to tone my stomach by the time i go on holiday in 8 1/2 weeks time.
What alternatives are there to NSAIDs .
I am a 48 year old 1st Dan Black Belt, I tested in May of 06, I am continuing on to work toward my 2nd degree. I want to continue and perserve my joints in the process.
Is it unhealthy to lose 8 lbs in 8 days maintaining a healthy diet ?
I have a track meet in about 8 days is it possible for me to lose 8lbs in this amount of time and would it be healthy as long as I still maintain a healthy diet ?
What do you think of the Peak Performance Premium area? (!)
As the main provider of information in this area, I'd like to find out what you think about the videos and the articles in particular.
How do u get more a more ripped look, without 'bulking' too much ?
I normally train in functional principles but would like someone to give me a couple of answers for a change :) i am about average bodyfat and would love to get 'cut' for the summer.
Best training for a long bike ride - with complications!
I have a froend who is 65 and was a fiarly good distance cylcist. He was then diagnosed with parkinsons, which is in early stages and copntrolled by drugs.
What would be the best long distance training routine for me?
I am 41 yrs old and have been running 3-6 miles 3-4 time a week for years.
what is a typical daily diet for a weightlifter/bodybuilder?
as part of my college work i need to compare two diets from two different sports all i can find on the internet is football, just basically need to know a diet from another sport, giving what they eat
does it exist?
What does "Whey Protein" do for you?
I know people who out it in fruit smoothies or energy drinks, but wat is it and what does it do?
13 Year Old, Roughly 13st. Quite Muscular Around Arms,Neck,legs,thighs. How I Can i Bring my fat level down?
Yeah, okay don't laugh!! - Vanity is quite underated I think!
i am tall and skinny, want to get some more muscle so that im a stronger and im more of a threat at football, also want to look good and get some self confidence
How do I increase speed, explosiveness, and my verticle leap?
I am an 20 yr old collegiate basketball player, wanting to improve my speed, foot speed, stability, explosiveness, and verticle leap.
Last year i lost a lot of weight quite quickly due to health reasons. I have now put sme weight back on but not all of it.
I train in combat sports and train for reflex actions, I have a lot of drills for fast muscle twitch but now I would like to know about how diet effects muscle twitch and which foods can increase fast
What is a good way to prepare in the last weeks prior to a track meet?
I am running the 400m and 200m I am wondering: What types of food should be eaten and what one should do in the last week or two prior to the competition to increase the chances of performing to thei
When should Creatine be taken, before or after training?
I am a 38yr old athelte who is starting to take creatine to improve my training and performance, as I have read that Creatine should be used as a suppliment for older athletes.
I'm 15 year old male and 8st 11lbs. My doctors say my Bmi is too low and needs to be higher - want me to put on weight fast.
What is the best thing to eat the night and morning before a ride?
i am going away for the weekend and i have a 26k ride on saturday, then going to the south downs on sunday for more of the same. so i want to prepair properly.
Im 13 Years old and im just started playing rugby a few months back.
What should I do to run Athen's Marathon this year in 3 hours?
I used to be a middle distance runner for 7 years,my 800m PB=1:56min,my 1500m PB=4:00min,and my 3000m steple PB=9:15min, I quit 5 years ago and at the same time i start smoking, I quit smoking 2 month
How much can I swim with a Tennis Elbow?
Been swimming since age 7,Competitive - short & long distance swims, was on the National Swimming, diving & waterpolo team for most of my School and highschool years.Had to stop swimming after marriag
How do you tell if you have shin splints. I have a pain in my left leg above my ankle, but I don't know what it is.
Run 1.5 miles in under 12 minutes
I am 45 years of age and require to pass a fitness test, I work irregular hours but can gaurentee that i can run most mornings over a distance of between 2 and 3 miles with varying outcomes of success
I am on a hi protein diet (35% carb,35% prot, 30% fat) which is working to get off the weight I put on over winter (5-6 lbs)theonly problem is my energy levels are very low.
Any insight into Collagen supplementation and joint support?
I've heard that collagen is a good choice for joint support/maintenance. Some argue better that glucosamine/chondroitin. Any advice???
I need to be able to sprint 50 meters very quickly. My sport being paintball, i have to have my head down keeping a low profile.
Healthy eating when on the road....
I spend 3-4 days per week travelling across the UK. The main issue is that, despite all the publicity about eating healthy, it is still extremely difficult to get a 'healthy' meal when on the road.
Nutrition, weight loss and tri training....
As a person who was previously very overweight (5' 7" and 221 lbs) I am keenly aware of my weight and keeping in shape.
What can be reccomended in a footballer's breakfast,lunch and supper?
I would like to prepare a menu for footballers.
Are the eas myplex drinks good?
is eas myoplex good for your body does it have any side effects any one tried it yet?
If i Drink Skimmed milk every day for a month and not drink anything else or eat anything else cept from veg and fruit.. will that be a healthy lifestyle?
Im a 13 boy and im 13st and 5"7. Is there A way to lose weight without dieting?
I need to realistically lose 10 pounds to a stone in weight, now i know muscle ways heavier than fat but my bodyfat is still 30% and i weight 12st 5 and im 5 ft 8 and a woman....i do naturally have a
Does increased protein intake depress mood?
In summer I train outdoors for 10k and half-marathon, with some gym work. In winter I tend to train indoors and work on strength and speed, with an occasional outdoor run.
Diets/WorkOuts/any help for rugby?
I'm playing for a rugby team that is touring in Ireland this up and coming spring.
What is the right diet and exercises for swimming
I am asking this question on behalf of my 9 year old son. He has won regional level championships in Maharashtra, India. He wants to improve his performance. We are vegetarian, but take egg.
What do you think of Juice Plus?
Juice Plus is a natural supplement with mega doses of antioxidants.
What happens if you take protein shakes and do not work out?
Could it lead to weight gain?
What are the benefits of boxing as a sports to college students?
I want to know the psychological benefits a college student can get from boxing as a sport. People tend to associate boxing with violence thus it is not offered as a P.E.
I have some bodyfat that I would like to lose and have begun to run a hour a day.
How to cycle faster on shorter rides?
I do mainly long distance rides. I generally average about the same speed for 50km, 100km or 200km (depending on conditions - hills, wind etc).
How do I strengthen my neck without injuring it?
In the course of training for grappling sports I felt it very important to have a strong neck.
What changes of training and diet I should do?
What changes of training and diet do I have to do If I'm looking for definition?
I can no longer access this, can i have the website address and access to this. I paid for the service at the time but due to computer errors i was not able to gain all info.
What is the best diet for a football player before and after a match?
I am an amateur footballer but try my hardest and want to achieve what i can at this level and need to do whatever i can for optimum performance eg best training best diet best lifestyle.
Can you help me to make an aerobic program?
hi there, im intrested to know more about aerobic exercises and a program for that because im a trainer and need to know more about it and new exercises. Thanks.
I am a 16 year old girl who plays competitive netball.
What is the best diet for training at mostly high intensity?
I train regularly for squash and parkour, both skill and in a gym for areas of fitness.
Do you have a question for our community?
PP Online has over 10,000 registered users, all of them keen sportsmen and women, including many coaches, personal trainers and sports scientists.
I think one of my athletes may have an eating disorder but I am unsure. What signs should I be looking for and what should I do?
Blogs
How to deal with Man Boobs! BioSignature Modulation
A jiggling man jogging down the road towards you, his breasts pendulously swinging from side to side in his T shirt. Mmmm...now there is an attractive thought.
I am constantly confounded by the low levels of knowledge that so many of my personal training clients have about the effects of alcohol on the mobilising of fat stores.
BioSignature Modulation of Cortisol for a Leaner Stomach
The human body is the most finely tuned instrument you will ever own.
I suffer pretty bad fatigue after doing a run (even 3 miles). It comes on 2-3 hours after the run andd last several hours....This is something thats come on over the last ten years.
Krill Oil for Optimal Health & Fat Loss
Any of you familiar with my work will be aware of my huge advocacy of Omega 3s. However, one thing that we never discuss in too much detail is the specific source of those Omega 3s.
Ditch those Love Handles! Insulin management and body composition
I write regular personal training / body composition oriented articles for the (massive) online men's magazine AskMen.com.
What your Body Fat Says about You!
What does your body fat say about you? Does it scream that here is a healthy eater, a mean lean fighting machine whose body is his temple?
Weight Training First, then do the Cardio
An exceprt from my London Personal Training Group Q&As -
The Best Fat Burning Supplement
This is an excerpt from a private Q&A London Personal Training Group -
I have been wailing and gnashing my teeth of late trying to find some great personal trainers here in London.
The Insider's Secrets to a Flat, Lean Stomach
The internet is chock full of well meaning advice about how to get a lean and flat stomach.
A constant theme of my life seems to be questions about what makes a good personal trainer.
5 Ways to Increase Testosterone Naturally
Every personal trainer should seek to educate themselves on ways to improve the hormonal profiles of their personal training clients.
Charles Poliquin's unique and truly groundbreaking Biosignature Modulation analysis (http://www.upfitness.co.uk/services/biosignature-modulation.html) has allowed us to pinpoint our personal training
Have shoulder pains? You came to the right place.
“The 7 Deadly Sins of Lifting” this is another installment from A. Jay of a series of motivational articles.
Drug testing what's out there a physiotherapists view point
Testing Athletes for Drug Use Why do some “athletes” try to enhance their performances on the track and field by taking drugs?
Here is the first and not the last instalment of Nick Mitchell’s long awaited All Strength Q&A.
Are you making these mistakes as an Athlete?
Don’t get me wrong nobody’s perfect, especially me, many of these ideas came from my “Stupidity”, a rollercoaster of discovery, injuries and re-injury, does that sound about right?
When does it become an obsession...?
When does your pastime or interest become an obsession? Are all obsessions unhealthy..?
The Big Lie Caffeine has been introduced to the sports world as an enhancer of performance. Even by many top coaches. The Truth is:
It's been so long since my knee injury. You'd think I'd have got over it and be back on my bike as it were! . . But alas It's taking me a while to build my fitness up again.
Sports Medicine Foot and Ankle Rehabilitation
This article was a long time coming. After writing and then scraping and re-writing it is a good way to describe this.
The Insider’s Secrets to a Flat Stomach
Hey regular blog readers myself and Nick sat down and and had a conversation, long story short this article was born.
When to turn to a clinical sport psychologist?
As a sport psychologist, there is always the possibility of encountering an athlete that does not simply need help with performance, but may need clinical help, for example relating to eating behaviou
Rotational Carbohydrates "RO-CHO" ?
Rotational Carbohydrates "RO-CHO" Article by Steve Blades. It is all about carbohydrate rotation for ultimate performance.
Another great read by Steve Blades aka "Marmite". If you are not making gains in the gym or the track this will change everything completely.
You are a Beginner, READ THIS!
A great,long article about everything on general bodybuilding ,training, nutrition and supplementation as a beginner.
A great new update to hit Rawgrip.com, a great article for all of the new found health freaks this year.
Squat Rx Video Creator Interview
If you are a serious lifter you must have heard of the “Squat Rx” video series all over the net. The Videos are available on YouTube.
How Focused Are You at the Gym?
Sean discusses The Top 10 Reasons why you are slacking in the Gym and How to prevent this. He exposes some great Tips how to make your training sessions more productive for better end results.
Finally an article created for all you serious weight shifters. C Pikey discuses the truth about A massive Bench Press and gives some tips How To Improve your Weak Bench.
Glycemic Index in Athletes and Weight management
An article about the glycemic index of carbohydrates pertains directly to athletes and their performance.
A new article by Michael Nystrom discussing the protein intake amounts in athletes. Athlete Protein intake article
A good article about fish oils and the recommended intake in an athlete, a great read. Fish oil article Or
I finally finished a nutrition article which will help any athlete to peak performance. It covers everything from protein intake for an athlete and how to loose some extra pounds.
It's a very exciting day for us today, because we've had our first major relaunch in 7 years.
When we set up the new PP Online site, one of our biggest aims was to create a place where anyone with a passion for sport could share their opinions and experiences.
Who drinks red bull or other caffeine beverages before they compete?
Protein requirements for the strength athlete
Figures are regularly tossed out as to how much protein an athlete needs in their diet.
Taking enough amino acids into the system before and after an exercise session will stimulate the transportation of these vital components of muscle building material into the skeletal muscles.
Protein and carbohydrates to fuel your workouts
n the last entry I mentioned the importance of a eating a good breakfast to start out your day. Today I want to emphasize the positive effects of adequate protein and carbohydrates in your diet.
he athletes coming to my gym eat breakfast everyday. It’s almost a mandatory thing if they want to lift heavy for the entire fifty minutes.
