The purpose of supplementing the diet should not only be to supply essential micro and macro-nutrients, in an attempt to prevent nutrient deficiencies, but also to overcome marginal deficiencies from today’s common limitations to obtaining sufficient and optimal nutrient intake. Therefore, according to the latest research and recommendations from the industry’s leading experts, the goal is to deliver a combination of nutrients in proper forms and in controlled release preparations that, when used properly, have the greatest ability to raise blood/tissue levels to amounts shown in people who have reduced risks of chronic and age-related disease. While it is well documented that the vast majority of Americans fail to adopt recommended dietary guidelines for food consumption, an even more insurmountable rationale supporting the need for nutritional supplementation is the fact that defining or prescribing the “perfect diet” is difficult (at best) or perhaps even unrealistic or impractical. Further, specifying the optimal intake of micro and macro-nutrients is difficult in the face of continuing nutritional research. This makes giving concrete nutrient recommendations incredibly challenging. For most nutrients, there is a large therapeutic range within which the average person will receive benefit and simultaneously remain below the threshold that can yield adverse events. It is one matter to define nutrient recommendations, but another more challenging endeavor to actually consume the recommended dosages through the course of a normal day with typical foods. The notion that food alone will satisfy all physiological needs of the body for proper and ideal nutrient intake (especially in advanced aging) is outdated and potentially irresponsible.
NSF Certified for Sport
NSF International’s Certified for Sport® testing program helps confirm that sports supplements and sports nutritional products do not contain substances banned by many major athletic organizations.
The NSF Certification for Sport is a test that most manufacturers won’t do because of cost and the potential to fail. With dotFIT’s NSFCF products, this is yet another 3rd-party validation of purity and potency but, most importantly, it also adds a test for banned substances that can accidentally drift into products during the manufacturing process because of unprotected, non-segregated mixing rooms (or worse, deliberate spiking of illegal ingredients). Collegiate and pro athletes need this assurance in order to protect themselves from unwarranted suspensions.
This is just one more reason for every athlete, or parents of young athletes, to only use the dotFIT products to improve recovery, performance and health while pursing athletic excellence. Properly used, dotFIT products help you “be more than you can be” because we believe you can always grow stronger, play longer and be better!
Legendary Athletes’ line of dotFIT performance products are designed to supplement the additional dietary and nutritional requirements of elite athletes. In addition to the every day nutritional requirements of non-athletes, performance athletes carry with them the extra nutritional burden levied upon them by their workout schedules.
Parents hear all the time about the importance of good nutrition, but this is a critical message for those with developing athletes at home. Not only does what and when young athletes eat impact how they perform during a game, it also significantly impacts their ability to develop into mature, and potentially professional, athletes.
How you eat determines how you play now and later
Proper types, amounts and timing of meals are especially critical throughout puberty when nutrition can make its greatest contribution to a young athlete’s future adult overall physical stature. Improper nutrition throughout these years can prevent the child from developing to their full potential in all areas. Furthermore, a child’s (or adult’s) daily energy level potential is entirely determined by how and when they fuel their body in relation to their sport activities. Anything less than eating within the basic guidelines for a specified activity, including meal composition and timing, simply leads to a lower energy potential when compared to proper eating and this can be the difference between a strong or not-so-strong start and finish of the game/workout. When your energy systems are full, you always feel your best, think better, react quicker, last longer and recover faster. Proper nutrition gives the player the physical potential to maximize his or her skills.
Understanding basic nutritional concepts and the components of a healthy diet is important to everyone. Proper nutrition is vital to an individual’s health and wellness as well as peak athletic performance.
Despite the numerous and widespread guidelines for adopting a healthy diet, most people miss the mark. Only three percent of the U.S. population meets four of the five recommendations for the intake of fruits, vegetables, grains, milk products, meat and bean food groups. In a 2005 national survey of fruit and vegetable intake, 76 percent of Americans consumed less than the recommended five or more servings of fruits and vegetables per day. In contrast, the top five consumed foods among Americans include 1) sugared beverages; 2) cake and sweet rolls; 3) hamburgers; 4) pizza; 5) potato and corn chips. These items are high in added sugars, fat, salt and calories which experts agree should be consumed in limited amounts. It is imperative to recognize that eating these foods frequently is indicative of poor dietary habits which ultimately lead to excessive calorie intake, inadequate nutrient intake, unwanted weight gain and related health problems.
There are six classes of nutrients:
- Lipids – fats and oils
Normal growth, development and optimal functioning of the human body require 45 essential nutrients that must be supplied by the diet. Essential nutrients are needed by the body but are not produced by the body. A low intake of any of the essential nutrients increases the risk of developing a deficiency or adverse changes in health. Obtaining adequate amounts of these essential nutrients through a normal diet may prove to be difficult, therefore making the case for dietary supplementation.
Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. Many athletes, especially younger ones, gravitate toward typical eating patterns which can significantly decrease their chances to reach their peak performance. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals.
Energy is the Foundation for Success
Your daily calorie intake should provide enough energy for all activities, muscle repair and optimal functioning. Energy needs for athletes vary considerably based on individual differences and activity level. General guidelines are listed below:
- Individuals who participate in general fitness (30 to 40 minutes of activity per day, 3 to 5 times per week) can meet their daily needs with 1,800 to 2,400 calories. This equates to approximately 11 to 16 calories per pound per day for people who weigh 110 to 175 lbs. Needs may be greater for those who weigh more.
- Athletes who train approximately 2 to 6 hours per day, 5 to 6 days a week need ~ 23 to 36 calories per pound of body weight per day. This equates to 2,500 to 8,000 daily calories for athletes who weigh up to 220 lbs.
- Elite athletes who train or compete heavily need significantly more – up to 12,000 calories per day.
- Athletes who weigh more than 220 lbs may need approximately 6,000 to 12,000 calories per day depending on training volume and intensity.
Because energy can neither be created nor destroyed, when you consume more energy (calories) than you use, no matter what kind of food it comes from, the excess is stored as body fat or used to build muscle. Similarly, if you burn more energy than you consume from food and beverages, your body mass decreases. Just as the high performance car uses a special blend of gasoline to achieve peak performance, athletes also require the proper mixture of fuel (carbohydrates, proteins, and fats) to perform optimally. Therefore, determining the proper “blend” of fuel and timing of meals and snacks are critical to optimizing your performance potential.
Carbohydrates – The Main Energy Source
Carbohydrates, which rapidly break down to blood sugar (glucose), are the body’s primary and favorite energy source. The brain, nervous system and muscles are fueled mostly by glucose. Therefore, a continuous supply of carbohydrates is necessary to prevent body stores from being depleted. Inadequate carbohydrate intake leads to low energy levels, fatigue and impaired performance.
Protein – The Building Blocks
Muscles and other body tissues are made up of proteins. Although protein contains the same amount of energy as carbohydrates, its primary function is the growth and repair of these tissues. Because it is an inefficient source of energy, very little protein is used for fuel unless carbohydrate intake is limited or energy demands are extreme.
Fats – The Body’s Unlimited Energy Source
Dietary fats are essential to health because they help deliver vitamins, minerals and nutrients needed for normal growth and functioning. However, most people get more than enough fat in their diet. Furthermore, fat is not the main energy source during exercise and the body’s stores cannot be depleted during exercise. This means daily fat intake is less important than carbohydrate and protein needs.
The goal of incorporating a supplement into a weight loss program is to assist the participant in complying with the necessary eating and moving guidelines that lead to weight reduction.
There are two functions dietary supplements try to accomplish as they relate to weight or fat loss:
1) Increase the caloric deficit by helping the body burn calories. The result is that you don’t have to continually work harder to keep losing weight. For example, to lose 1 LB per week you need to eat 500 fewer calories per day than you burn. Assume when you’re not taking the supplement you burn 2000 calories per day, meaning you can consume 1500 per day to stay on track to your goal. Incorporating a supplement might help you burn 2250 calories per day because of the product’s thermogenic (or calorie wasting) properties, and its ability to compel you to move more. As long as you continue to consume 1500 calories per day, you will now lose 1.5LBS/week.
2) The second function a dietary supplement may accomplish is lessening the participant’s drive to eat or absorb calories, making it easier to comply with a reduced calorie diet (e.g. 1500 calories of food per day in the example above). This allows you to make steady progress.