Monthly Archives: May 2017

Power Foods to Maximize Your Workouts

It’s easy to envy the chiseled, uber-lean physiques of professional athletes and assume they subsist on protein powders, energy bars or other supplements to maintain their competition-ready shapes. But as a sports nutritionist who’s worked with numerous elite-level athletes including cyclists, swimmers, triathletes and CrossFit competitors, I know they achieve optimal results from consistently eating nutritious, real foods, like these 10 powerhouses:

1. Bananas

There are plenty of good reasons why most athletes love bananas. One study reported that eating half a banana every 15 minutes during a cycling time trial test was as effective as drinking a sports drink with the same carbohydrate content every 15 minutes. If you’re active, bananas are a great option to fuel your muscles while providing antioxidants and other nutrients that sports drinks lack – without any added sugars.

Eat to win: Enjoy bananas on their own or slice and eat them with toast, oatmeal or cereal before exercise or blend them into a recovery smoothie after your workout.

2. Eggs

With 6 grams of protein in one large egg and all nine muscle-building essential amino acids, eggs are considered the gold-standard for quality protein. They’re one of the few food sources to provide leucine, considered the most essential amino acid for muscle protein synthesis. Research indicates that eating 20 to 30 grams of leucine-rich foods like eggs promotes muscle recovery and growth post-exercise. Eggs also provide 13 other essential nutrients, all for 70 calories per large egg.

Eat to win: An egg-based breakfast is a great option to keep your hunger in check well into your day. Post-workout, enjoy an egg salad sandwich or egg and potato scramble for the perfect combo of quality protein and carbs.

3. Greek Yogurt

Greek yogurt is strained to make it thicker and more concentrated so it provides more protein per ounce than regular yogurt. A serving has about 20 to 25 grams of protein – equivalent to 4 ounces of lean beef – making it a post-workout must-have.

4. Mangoes

If you’re most sore a day or two after workouts, eating more anti-inflammatory foods after exercise may help reduce pain, improve mobility and accelerate recovery. Mangoes contain several anti-inflammatory compounds, including vitamin C, beta carotene, gallic acid and gallotannins. A cup of mango packs in 100 percent of your daily vitamin C and 35 percent of your vitamin A for just 100 calories.

Eat to win: Enjoy mango salsa with meat, seafood or poultry to boost the absorption of iron. For breakfast, add sliced mango to your oatmeal or make this performance-enhancing chia-mango pudding.

5. Oats

Many top athletes fuel up in the a.m. with a hearty bowl of oatmeal, muesli or overnight oats. Oats provide slow-to-digest complex carbohydrates and have a carb-to-protein ratio of 4 to 1 to help provide sustained energy. A cup has 150 calories, 27 carbs, 6 grams of protein and no added sugar. The combo of wholesome carbs and protein keeps athletes fuller, longer.

Eat to win: To start your day, enjoy oats with berries and Greek yogurt or nut butter. Overnight oats can be packed in your gym bag for a wholesome recovery meal. To up the protein for recovery, add in a dollop of nut butter or Greek yogurt.

6. Pasta

Carbs are the body’s go-to fuel source for working muscles, and reams of research prove that getting an adequate amount of quality carbs in your diet can be a performance-enhancer. One study of marathon runners reported that those who ate more than 3 grams of carbohydrate per pound of body weight ran, on average, 13.4 percent faster than runners who ate fewer carbs. Pasta is favorite for professional athletes because it’s a nutrient-rich complex carb that provides steady energy, thanks to its low glycemic index. A cup of cooked pasta has 200 calories, 42 grams of complex carbs and 7 grams of protein.

7. Pomegranates

More than 1,000 research articles document the benefits of pomegranates and its juice. Not only is it rich in vitamin C and potassium, preliminary research reveals that the antioxidants in the fruit are good for your muscles too. Results from two recent studies, for example, show that active people who drank pomegranate juice daily had improved muscle strength post-exercise.

Eat to win: Use pomegranate juice with fresh or frozen fruit, leafy greens and protein powder (or Greek yogurt) for a superfood recovery smoothie.

8. Nut Butters

Nut butters provide long-lasting energy and have fueled many athletes on to win world championships and Olympic gold medals. The stick-to-the-ribs sandwich staples provide mostly unsaturated fat, but also have protein and B-vitamins, which help convert food into energy.

Eat to win: Use your favorite nut butter on toast, on top of oatmeal, blended into recovery smoothies or smeared on top of your favorite fruit.

9. Raspberries

Recent studies reveal that raspberries contain compounds that may boost the production of nitric oxide, which increases oxygen delivery to muscles. In addition to being fiber-rich, raspberries are also a top source of powerful antioxidants, including vitamin C, as well as anthocyanins and ellagitannins. Mounting evidence suggests they may increase your body’s antioxidant defense system. After strenuous endurance, strength training or high-intensity interval training like CrossFit, antioxidants may help repair muscle tissue damage and temper inflammation.

Eat to win: Whiz up an antioxidant-packed recovery smoothie made with affordable frozen raspberries (which are nutritionally on par with fresh), pomegranate juice, Greek yogurt or protein powder and baby greens.

10. Salmon

To help your muscles recover faster after exercise, athletes pay attention to high-quality protein and anti-inflammatory compounds. It’s no surprise, then, that many athletes eat a lot of salmon, which is one of the best source of inflammation-reducing omega-3s. Three ounces of salmon provides more than 1,000 milligrams of omega-3 fatty acids and 17 grams of protein for just 175 calories.

Pacquiao Will Rematch

Manny Pacquiao guaranteed a return bout with Jeff Horn Monday night, shelving calls to end a sterling ring career outright.

“There’s a rematch,” Pacquiao said after having late dinner at his mansion h

Beaten by Horn in their showdown for the World Boxing Organization welterweight crown Sunday in Brisbane,
Pacquiao wants to exact revenge on the Australian, who roughed him up to earn a disputable unanimous
decision.

On Monday, however, when Horn was being feted in his hometown, he announced that if ever there will be a rematch, it should be held again n Brisbane.

Owing to the tremendous success of “Battle in Brisbane,” which reportedly enriched the city coffers by $25 million aside from gaining worldwide attention, Brisbane officials have endorsed Pacquiao-Horn II.

Informed of the development, Pacquiao said he won’t mind returning to Suncorp Stadium to seek revenge on Horn.

“Even in Brisbane, no problem,” said Pacquiao, who’s out for revenge. “There will be talks.”

One of the chief concerns is when will the bout be staged.

The original timetable is for Pacquiao to fight in November, but it still hinges on Pacquiao’s work as a senator and how swift negotiations between the Pacquiao camp and Horn’s handlers will be done.

Side issues include the fighters’ purses and the event’s coverage.

In the first fight, Pacquiao reportedly got $10 M and Horn $500,000. ESPN aired “Battle of Brisbane” on free television and posted viewership record.

Back at home with his children, Pacquiao said he would rest for a while the Senate is on break. “I’ll relax first.”

But once the rematch deal is signed, Pacquiao will get to work and put his aging body in the best shape possible.

With his legacy secured, 11-time world champion in an unprecedented eight divisions, Pacquiao said it would be easy for him to walk away.

Closing his career, with a loss however, is unacceptable for Pacquiao. If he retires, it should be on a winning note.

Horn said during the post-fight conference Sunday that he is willing to give Pacquiao a chance to regain the 147-pound crown anywhere, including the Philippines.

Top Down Golf Launches Brand New Golfing Resource

(Eugene, OR)— Top Down Golf recently announced the launch of their brand new online golfing resource. The new website is on a mission to help both golfing enthusiasts and competitors get ahead of their competition by making an investment in the right gear and learning how to properly use that gear. For those looking to make improvements to their game right away, the new Top Down Golf website is live at topdowngolf.com.

“When it comes to the game of golf, there is no doubt that there’s a strong sense of community among those who love to play. No matter their skill level, every player knows that having the right gear and using it in the right way can make or break their game. Fortunately, we’ve built an online resource to help golfers ensure that they’re able to get their hands on the right stuff. We realize that golfing gear is an investment, and the reviews and advice we provide at Top Down Golf gives players the assurance that they’re spending their money in the wisest possible way,” said Benjamin, a spokesperson for Top Down Golf.

At www.topdowngolf.com, visitors will find a number of in-depth reviews and guides designed specifically to help them choose the best gear for their needs. These guides cover everything from bags to clubs to balls, grips, rangefinders, and even push carts. Each buying guide provides a bit of education and advice on how to best use that particular piece of equipment as well as recommendations on where players can find the item online for the best price.

Benjamin went on to say, “It has been said that golf is a science to be studied for a lifetime. We know that we’ll never exhaust every bit of knowledge about our beloved game, but we are excited for the opportunity to keep finding ways to improve. As we gain new knowledge and insights on the best products and techniques, we’ll be sharing them with those in our Top Down Golf community so that we can all get better together.”

About Top Down Golf:

Top Down Golf is the ultimate online resource to help golfing enthusiasts and competitors alike to zoom in on their game. The site provides a plethora of in-depth buying and playing guides on every golfing topic imaginable, from the top-rated golfing bags of the year to choosing the best ball for individual golfers. With their help and advice, those in the golfing community will have what they need to take their skills to the next level.

A Brief History of Sports

The Fascinating End of EPL

Definitely, the end of EPL will be interesting. Events do not let become just any other season. The case is different this year and no surprises like last year’s Their performance in the Champions league were awesome; reaching the quarterfinals. Comparing with what other regulars did such as Arsenal and Manchester City failed to do, their performance was wonderful. Consistently, Chelsea- representing the blue side of London- has been at the top of the table for sometime now. The strength of the runners up to dislodge them is low.

Other big boys in the league will now battle it four the top four positions. The first four positions guarantee participation in the EUFA Champions League next season. The first and second positions are grabbed with Tottenham and Chelsea. It is a race among four teams to get the remaining two chances. The arrival of Antonio Conte revitalized the rugged Chelsea. Discipline, tactics and formations are new things brought by Conte to Stamford Bridge. Discipline at Chelsea deteriorated faster under the leadership of Mourinho. The performance has been consistent since they received a beating from Arsenal in October.

The rate of scoring goals, the pace at which they play their football and the number of points accumulated describes the performance of Tottenham this season. They have accumulated enough points to keep the second and Champions league football next season. Manchester City, Liverpool, Manchester United and Arsenal have t sharpen their tools to secure the two slots. The teams have equal chances of taking the two positions. Sixth and Europa football is gone with Everton.

Considerably, Liverpool has an easy path. Although it failed to get past Southampton in the last outing, odds in the last three games favor them. The only threat is that competitors have games in hand. Guardiola’s Manchester City is in the form of the season and with two more games in hand, they can leapfrog Liverpool to third. Wins in their remaining matches will assure them of the third spot.

Manchester United has the biggest hurdle to skip. The team finds itself in a dilemma. They have secured their spot in the Europa League Final. Winning the trophy assures them of automatic qualification into the Champions League next season. This is what Manchester United desires and wants. The shortest route to the competition is winning the Europa League. Chances are they use this option.

Assessing the case for Arsenal is rib cracking. The boss is the most experienced coach in EPL. The question stills lingers over his failure to command performances. For the first time in the history of football, Wenger beat Mourinho in a competitive match. Failure to finish in the top four will tent the good record enjoyed by Wenger for qualifying for Champions League Football since arriving at Highbury in 1996. The fight is big and worth for finishing among the top four in EPL.