Nutrition For Atheletes (A Must Read For Any Competitive Athlete)}

Posted on October 23rd, 2017

Submitted by: Mike Caulo

All athletes know that training is important and that hard work, when done right, pays off with results. That hard work can be sabotaged by the food that is going in your body. For any fitness goal, whether its weight loss, weight gain or performance, 70 % or more depends on nutrition. For an athlete, it not only depends on what food you eat, but also the timing of the food you eat. It is such a fine balance between repair and injury, sickness and health, performing well or gassing out and food can be the push either way. Over the next couple weeks, Im going to talk about caloric intake and nutrient breakdown, eating to lose, gain and maintain weight, quality of food, hydration and supplementation.

The first part that creates the base for optimal nutrition is caloric intake. In order to maintain performance and recovery well, an athlete needs to eat enough. To start off, the easiest way to get a close estimate is a simple equation (taken from Sports Nutrition by Fink, Burgoon and Mikesky). AF= activity factor from 1.6-2.4 depending on amount of activity estimated. For men: Calorie output=((15.3x bodyweight)+679) AF. For women: Calorie output=((14.7x bodyweight)+496)AF. After this basic calorie calculation, its all about trial and error. If the athlete is feeling lethargic/tired or losing too much weight, the calories need to be increased. If the athlete is gaining unwanted weight, the calories need to be decreased. Increase or decrease by no more than 150 calories at a time.

The second part is nutrient timing. Athletes need to be eating every three to four hours during the day. This could mean eating 6 or more small meals a day plus nutrition during exercise. What I generally recommend is a larger breakfast if its one to two hours before the first training session and something like a smoothie if its any closer to training. If the training session is any longer than an hour, consume 30g of carbohydrates per hour of activity in the form of a beverage or easily digestible snack. Its important to choose things that wont cause gastrointestinal upset but still get enough calories to fuel high intensity performance. A meal or snack following training should be consumed within 20-30min. That time is a window of opportunity to recover and repair muscle and should contain both carbohydrates and protein. The pattern of having some calories before training, during training if its over an hour and after training should be maintained even for multiple training sessions during the day. This should also be done with competition. If a competition or tournament is a short bout, it isnt necessary to consume carbs during but if the competition lasts longer or the athlete needs to compete in multiple bouts, they should consume calories with carbohydrates in the form of easily digestible foods and drinks.

An athlete also needs to be concerned with the breakdown of nutrients. Carbohydrates are incredibly important for the type of athlete that competes in MMA. The high intensity nature of the sport and training means glycogen is frequently depleted. If these glycogen stores are not replenished the body will get energy from the next easiest place, muscle. Muscle breakdown is something that has to be avoided at all cost for an athlete in a high power sport. I recommend 8 to 10g of carbs per kilogram of body weight per day and it should contribute 55-65% of the days total calories. Protein is also important for repairing and building muscle. Protein should be calculated as 1.4-2.0g per kilogram of bodyweight and should make up 15-20% of total calories. Quality fats should make up the rest of the caloric intake.

Food is an important part of an athletes training plan and it is worth it to spend time creating a plan that works and helps to improve performance.

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Explaining Several Tips To Remember While Moving The Office}

Posted on October 11th, 2017

Submitted by: Noah Michael

When your business develops day by day, the office needs more work power and more capacity to the growth of the company. And, one time will come when your present office location is no longer suitable for your company requirements and the best solution is to move. Shifting an office is an exhausting procedure and it can be expensive as well. If you haven’t done the perfect planning by hiring an efficient Office Mover before moving, then your business may experience a huge downtime that could be unfavorable to your company’s operations and future.

How Does a Company Remain Dynamic During an Office Move?

Proper Planning will be Crucial; Plan the Move Well in Advance:

You will definitely need to find your accepted ducks in a row well ahead of moving day if you want a smooth conversion from one office to the other one. Don’t leave any condition of your move to chance. A few things you should consider:

Timing-If your business is in its active season, then you need to inspect that how occupied your employees already are. Hire an Office Moving team for the move that will save your daily work schedule in focusing on office assignments. This team may consist of just one person or as many as per your goods. Make sure that someone is concerned in organizing a plan and overlooking it from beginning to end. Your local office Safe Mover can be your go-to resource to help and ensure everything goes smoothly on the shifting day.

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Growth-You should plan out the new location to provide a protective shelter for the growth.

Utilities-It is essential to install electricity connections, Internet service, and other essentials, but have a look at your connections of wireless networks or LAN is setup before moving day.

Use The Chance To Upgrade:

If your office is consisting of old equipment, then you should consider an upgrade for your office. Give away all your old machines, accessories and office furniture to the charity or sell it to poor people who are in real need. Then, purchase new equipment that can be delivered to the new location where you want to move your company. This will not only save you on the price value combines with moving your office equipment and also lessen some of the difficulties. Before selling your old things, recheck your company’s software and updated it so that it can’t show the previous data.

Hiring the Perfect Office Mover:

Office moves are truly tough, but there are various companies who think they can manage on their own. They only suffer in the downtime and loss in expenses. Rather than solving alone, hire an experienced office mover to help you in the relocation. The perfect office movers can move out the hassle during shifting of office, but only if you hire a renowned company. Appoint the office movers who:

Have appropriate authorization and insurance

Use permanent employees who are screened, skilled, and free of criminal practice

Provide in-person estimation

Are well-trained in office moves and can personalize their services to meet your company’s distinct requirements.

About the Author: If you are planning to move an office, then appoint an office mover with efficient skills, resources, and abilities necessary to get the job done properly. Visit our website i.e.

and contact us to get the best office move services.


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