Performance Boosting |
Despite the testimonials to muscle size and strength, there is no evidence that andro, creatine or any other substance enhances athletic performances over what could be attained by practice, training and proper nutrition. |
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 | They also warn of potential complications such as acne, breast enlargement, liver and heart problems, and personality disorders resulting from andro use. Creatine monohydrate is a compound produced by the body that helps release energy in muscles. Creatine is the most studied of all of the nutritional supplements, and the only one to have scientific research support some of its claims. |
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If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over. Cardiovascular fitness is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. |
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Creatine is the most studied of all of the nutritional supplements, and the only one to have scientific research support some of its claims. Unlike androstenedione, scientific research indicates that creatine can boost short term bursts of power. |
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Treatment: don't try to walk it off." Ice it for 15 minutes as soon as possible and then on and off all day. Wrap your ankle with an Ace bandage, but not too tightly (and don't wear the bandage at night). Elevate your ankle with lots of pillows. When the swelling and pain are gone, ease back into your routine wearing an ankle support. |
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Drink even if you are not thirsty. Thirst is not a reliable way to tell if you need water. You will not start feeling thirsty until you have already lost about 2 percent of body weight, enough to hurt performance. And if you stop drinking water once your thirst is satisfied, you will get only about half the amount you need. |
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 | Use a carbohydrate strategy to stay energized and perform at your best: Eat carbohydrates for at least several days before exercise/competition, so you start with glycogen-loaded muscles. |
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Lay off the offending activity, and don't lift anything above shoulder height. Once the pain subsides, begin shoulder/rotator-cuff stretching and strengthening exercises, icing the injured area for 15 minutes after each rehab session. Strengthen your rotator cuff by performing internal and external shoulder rotations. |
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Personal Trainers |
Ease into your running regimen, and stick to grass or dirt. (Better yet, crosstrain by mixing bicycling, swimming or other nonimpact sports into your routine.) Wear running shoes with good shock absorption. Strengthen your ankles and legs to take the pressure off your shins. Stretch your shins by sitting on your knees, back on your heels, with your toes pointed. |
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Next thing they know, they have torn a calf muscle or sprained an ankle and they're visiting a therapist like Gelfand, supervisor of the Nicholas Institute for Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. |
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Tennis Fitness |
Strengthen your elbow, wrist and shoulders. Groin strain symptoms is in your inner thigh aches, especially when you squeeze your legs together. You may have a swollen lump the size of a golf ball. Suddenly, when you're kicking a soccer ball, cutting across the field in football, or pushing off while playing in line hockey. |
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Amino Acids |
You will need a healthy combination of vitamins, minerals, protein, carbs, fats, and other nutrients from different foods to be at the top of your game. That is why it is never a good idea to eat only one type of food when you're training for an event or game. |
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According to fitness magazines, which provides market research for the dietary supplement industry, U.S. sales of pills, powders, bars and beverages promoted to boost athletic performance reached $1.26 billion in 1997. |
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Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. |
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