"Big Fat cheese burger one thing i want it the most and some french fries" says Michael Phelps, that's the only thing he can think of after winning 8 gold medal in Beijing Olympics.
"Eat, sleep and swim. That’s all I can do,” says Phelps.
This is what i heard and read the news going around about what the typical daily food intake is for the new World Record-Setting 8 gold medal for Beijing and 14 gold medal for his career Olympian Michael Phelps?
Michael Phelps’ recipe for success is to eat 12,000 calories a day (4,000 per meal) resembles that of a reckless over eater rather than an Olympian.
here are the list:
Breakfast:
- Three fried-egg sandwiches with cheese, lettuce, tomatoes, fried onions and mayonnaise
- Two cups of coffee
- 1 five-egg omelet
- 1 bowl of grits
- Three slices of French toast topped with powdered sugar
- three chocolate-chip pancakes
Lunch:
- a pound of enriched pasta
- two large ham and cheese sandwiches slathered with mayo on white bread
- 1,000 calories in energy drinks
Dinner:
- 1 pound of pasta
- 1 entire pizza
- 1,000 calories in energy drinks
Yes this is lots of food, only people who are too hungry can eat this so much food, but i understand Michael Phelps in swimming you can really get very hungry every time you come out of the swimming pool, its the only exercise that makes you hungry, other exercise can lessen your appetite but not swimming. and i think he s metabolism is fast as he swim so eating so much food for him is absolutely OK!
 We all know that it takes years of practice to be like Michael Phelps who is collecting golds in the Olympics and breaking world records, but like Michael Phelps we too can enjoy swimming as our sport and benefit from it specially in our health. So we should start a sport like swimming here are 12 reasons why swimming is good for our health:1. Swimming supports our health, boosts our immune system - The water temperature, which is in all cases of swimming training, lower than the average body temperature of humans which should be 36 to 37 degrees Celsius. The difference in temperature loads the work rate of the cardio-vascular system. With the ability to adapt to those temperatures, We achieve a solid resistance to diseases, like flu and colds. It also influences our breathing (the colder the water the harder the breathing), which is a health benefit especially for patients (or swimmers) with asthma problems. 2. Improve Breathing -The water pressure, which is exerted onto the human body (skin) increases with greater depth of the water.This effect will influence the blood circulation through the human body and improve one's breathing as this pressure concerns the lungs. 3. Swimming is a sport for rehabilitation of injuries, and after operations, as the special gravity condition in water allows people to execute movements with lesser body weight 4. Stress Management - We are experiencing a more and more hectic daily life and swimming supports the relaxation and recovery, which leads to a more balanced lifestyle 5. It's part of the physical education and water safety - In schools swimming is a part of curriculum. Everyone who wants to Scuba Dive or do White Water Rafting has to be able to swim. 6. It's a social sport - we can swim with friends or family enjoy the water and bond with your friends and love ones. 7. Swimming is a full body exercise - It tones our entire muscle spectrum and it works as our fitness. 8. Job requirement - Some jobs require the know-how to swim. 9. Low risk of injuries - It is a sport where, if we are a beginner or an expert, there is very little risk of injuries. 10. It's an affordable sport. - specially if you are near the beach 11. It's a substitute to other sports - especially to running as it trains one's upper body. 12. It's a competitive sport - Master's, Open Water, Triathlon. |
The Summer Olympic games in Beijing, China are now starting and every games are very important because every win the athletes make is for the glory of every country that an athletes represent. And every athletes don't want to be in injured list. Know that majority of sports related injuries are caused by the overuse or misuse of a muscle joint. But keep in mind that there are methods of prevention athletes can do that considerably lower the risk of athletes in getting injured. Here are list of common sports injuries and tips on how to prevent them.
Shin Splits
The tissue that attaches the muscles of your lower leg to the shin bone may be lulling away from the bone, or it may be inflamed from overuse.
Symptoms - Pain down the front (inside or outside) of your shin when you run, walk, or point you're toes.
Treatment - Rest and apply ice for 20 minutes, 4 times a day for 3 - 4 days following injury. Anti inflammatory medication s may also be helpful. If pain persists consult a physician.
Prevention - Ease into you're running regimen. Stretch properly before and after exercise. Stick to grass or dirt or try cross training by mixing bicycling, swimming or other non- impact sports. Add exercise to strengthen you're ankles and legs to take on the pressure of you're shins. Well cushioned shoes with good shock absorption. Orthotics should be considered to lift your arch support can prevent excessive jarring muscles. If possible, exercise on soft surfaces like wood or grass and avoid working out on hard surfaces like pavement or concrete. Warm up slowly and stretch after participating in a rigorous activity.
Ankle Sprain
The ligaments in your ankle that hold the bones together have been over stretched.
Symptoms - Swelling, tenderness, and throbbing pain in your ankle while walking.
Treatment - Dont try to walk it off. Rest the ankle and apply ice for 20 minutes, 4 times a day for 3 - 4 days following injury. Wrap your ankle ( not too tightly ) with an ace bandage, beginning at your toes. Elevate your ankle. Anti Inflammatory medications may also be helpful.
Prevention - Wear supportive shoes and strengthen your ankles. Improve your balance by standing in one leg for 30 second with eyes closed, gradually building up to one minute, then 6 to 8 times, then 3 to 4 times a week.
ACL Sprain
The anterior cruciate ligament (ACL) is a ligament involved in knee stabilization. An ACL rupture can occur when the foot is planted and the knee twists to change direction.
Symptoms - An ACL rupture is commonly characterized by a pop in the knee followed by immediate swelling, loss of range of motion and knee stability.
Treatment - First, immobilize the knee and follow the by RICE treatment ( rice, ice, compression and elevation). Treatment from a physician will be required.
Prevention - Due to nature of this injury, prevention techniques are limited to strengthening of the thigh muscles (hamstrings and quadriceps) along with proper technique and training in running and jumping. Bracing can be used to reduce re-injury of the ACL.
Tennis/Golfer elbow tendinitis
Tendons in the elbows have been stretched beyond their capacity and have become inflamed. Usually caused by repetitive activity. Not limited to tennis and golf players.
Symptoms - Tenderness in the elbow specially when gripping and turning items. pain may run downward from you're elbow to the thumb side of you're forearm (tennis elbow) or to the pinkie side (golfer's elbow).
Treatment - Rest the elbow and apply ice 20 minutes 4 times per day 3 to 4 days following injury. Use a wrist extension splint or an elbow brace for comfort. Anti-inflammatory medications may be helpful.
Prevention - Strengthen your elbow and wrist through exercise. Warm up and cool down prior to playing. Get your tennis or golf club assessed by a pro. Build forearm strength by doing reverse curls with light weights or by squeezing a rubber ball.
Groin Pull
A groin pull is a strain or rupture of the inner thighs muscle ( the muscle which runs from the pelvis to the knee and allows you to swing your leg inward).
Symptoms - Pain with motion or stretching at the hip joint, swelling in the groin area, loss of strength , or a crackling feeling and sound when the injured area is press with fingers.
Treatment - Rest and apply ice for 20 minutes 4 times a day for 3 - 4 days following injury. Anti - Inflammatory medications may be helpful. Avoid stairs and hills during your recovery.
Prevention - Warm up before you work out and stretch thoroughly. Work on exercises to strengthen inner muscles. When returning to your sport after the injury, you may try wrapping the entire thigh area with ace bandage or wearing a Neoprene sleeve or sports girdle / pants for support.
Separated Shoulder
Ligaments near the end of collar bone are stretched or torn. The injury is usually caused by a direct blow to the tip of the shoulder or a fall on a outstretched hand.
Symptoms - Tenderness over the joint, painful and shoulder movement. A moderate to severe injury will have an obvious deformity or step off.
Treatment - A moderate or severe injury will require treatment by a physician. protect and rest the area by wearing a sling. Apply ice 3 - 5 times a day for 15-20 minutes. anti inflammatory medications may also be helpful.
Prevention - Strengthen the shoulder area and wear properly fitted equipment.
 As Beijing, China takes center stage as the Summer Olympics gets underway. The real story here is the athletes that will represent there countries for pride and glory, And everyone wants to win the elusive Olympic gold. Many factors comes into play to spell victory, and one of them is good, adequate and correct sports nutrition practices.Sports nutrition is the scientific eating of Olympic athletes to meet the needs of his specific sport. Eating right is a part of winning. What Olympic athletes eat, how much they eat and when they eat can definitely affect them from getting the gold this coming Olympics. The three important eating practices the Olympic athletes must do are: 1. To energized himself correctly during training and competition - Muscle's that are exercising largely draw there strength by storing carbohydrates for energy. However, this carbs stores can be rapidly and preferentially depleted, depending on the type and duration of the sports. Maintaining adequate nutrition to support and sustain these carbs needs is the one of the foremost goals of an athletes diet regimen. Enough calories and the right nutrients (carbohydrates, protein, and fats) in the right amounts and proportions are essential boosters of performance. The nutrients ratio of carbohydrate, protein and fats is carbohydrates = 60 - 65% protein = 15 - 20 % fats = 20 - 25% The pre exercise meal is best consumed 3 to 4 hours before the workout or competition begins, pre competition meals should be low in fat and should include familiar foods that are well eaten by the athlete. Snacks eaten closer to the time of the game should be smaller and low in fat. Complex carbohydrates are the star nutrients for peak performance. example of it is rice, bread, and potatoes. Glycogen which is the form of sugar are needed to provide strength and endurance, example of it are noodles, pasta, corn, vegetables, and fresh fruits. 2. To re energized himself fast during the game - Because competitions and game use up a lot of stored energy, re energized meals must be taken to replace lost and used up energy. Recovery must begin at once. Thus carbohydrate-rich foods and beverages should be taken1 to 2 hours after the game. The target intake is 0.5 gms of carbohydrate per pound of body weight, to replace the lost glycogen. This should take place within 30 min. up to the first 2 hours and then repeated with another 75 grams of carbohydrates, all within 2 to 3 hours after a game. This is important, to make sure the lost energy during training and competition is properly restored. Recovery drinks replenish calories and body fluids, water, mineral water, fruit juice soft drinks coffee, tea milk, watery foods likes soups, oranges bananas and watermelon, are all recover fluids. 3. To hydrate fully before, during the game and after every practice - For pre exercise , adequate hydration is vital for optimal performance. Olympic athletes should be sure to stay hydrated between exercise sessions. in addition drinking 400 - 600 ml of fluid 2 to 3 hours before exercise should allow for adequate hydration while giving the body enough time to rid itself excess fluids before exercise. If tolerated drinking 150-350 ml of fluid every 15-2- minutes during exercise can help Olympic athletes keep up with water losses caused by sweat. Post exercise re hydration must check body weight before and after workouts and competition to determine body water losses. 16 - 24 ounces for every pound of body weight lost.Post exercise fluid replacement should contain fluid to reduce urinary fluid losses, maintain thirst, and decrease the risk of dehydration. |
