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Theyve been called cave babiesminiature members of society who are going paleo even before they learn their first words.

And thanks to adult advocates for the diet, theres a whole line of baby food just hitting the market. A paleo dieter herself, Serenity Heegel explained to Food Navigator: I just couldnt believe that nothing existed that would be something I would want to feed my own baby. So Heegel co-founded Serenity Kids, and started marketing a line of liquid baby food that has the highest meat content of any pouched baby food. It hit the market this month.

Meals include liquified uncured bacon with organic kale and butternut squash, chicken with peas and carrots, even beef with kale and sweet potato. The product is sold in packs of six 4-ounce pouches for about $27.

Like many dieting fads, paleo has faced scrutiny and skepticismincluding from author Michael Pollan, who discusses the diet as a decision for adults to make about themselves. According to the Nutrition Business Journal, between one and three million people prescribe to the paleo dietmost of them middle-aged, affluent, white people looking to lose weight or combat a health problem. The idea of putting a developing child on the diet is much less widespread.

As a concept, the diet is comprised of food that would have been available to Paleolithic humans which includes non-processed foods that could be found by foraging or killing animals for meat. That means no dairy, no grains, and definitely no Little Debbie Oatmeal Creme Pies. The idea was popularized in 2002 when Loren Cordain published the book, The Paleo Diet, which proposed the idea that we should go back to our ancestral diet from about 10,000 years ago.

Designing such a diet for very young children hasnt come without controversy. In Australia, the government in 2015 scrutinized a paleo cookbook called Bubba Yum Yum: The Paleo Way for New Mums, Babies and Toddlers that recommended feeding infants bone broth as baby formula. Its made using chicken bones, chicken feet, and apple cider vinegar. Health officials considered it a risk because there was fear children would miss out on important nutrients during a critical stage. Complications down the road could mean poor growth and a weaker immune system, among other things.

For Heegel, the reception to her baby food has been characterized as positive so far. As of early August, the company pre-sold 1,800 pouches. As of now the company is selling the food online, and hopes to be in grocery stores within the next year.

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The paleo food craze is now being bottled for babies - Quartz

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Participants in the twice weekly Legends class at Snap Fitness in Greenville get direction from Ryan Olsen, personal trainer with 3Five Training, about their next exercise moves Thursday morning. Emilee Nielsen/Daily News

Something legendary is happening at Snap Fitness in Greenville on Monday and Thursday mornings.

Ryan Olsen, who founded 3Five Training and works out of Snap Fitness, leads a small group of women who are dedicated to maintaining their mobility and building strength in their golden years.

Participants in the class, all of whom currently are 62 or older, use low impact exercises like wall push-ups and air squats, in combination with cardio-like walking and riding Airdyne bikes to build their strength and endurance.

The Legends class, as its called, began a year ago with Ryans mom, Sherry Olsen, and her friend, Evelyn Mosier, both Greenville residents. Mosier was told by her doctor that she should think about becoming more active.

As we age, you eat less and you still gain weight. She (her doctor) said I should start exercising, Mosier said.

Mosier said she wanted to find a fitness plan that would work for her body as shes had a broken heel bone and has had to have cortisone injections in her knees. Thats when Sherry suggested Mosier talk to Ryan.

Sherry Olsen, left, and Evelyn Mosier walk holding weighted exercise balls to increase resistance. They are part of the twice weekly Legends class at Snap Fitness.

She takes me down to see Ryan and Ryan says, We can do that a couple days a week, and I looked at Sherry and said, Are you going to be able to make it? Mosier said with a laugh. She kind of got roped into it.

Mosier said her doctor told her that after 40 years of age, our bodies tend to lose strength and muscle mass. Regular exercise is the best way to combat the loss.

We start with just foundational movements, Ryan said. I dont make them overhead squat, I dont make them snatch I dont make them get down on the ground and get back up. I try to have them do things that they can use every day.

Ryan said the class has been a great opportunity for the participants to exercise, but its also been an opportunity for socialization.

Theyre close-knit. Everybody knows whats going on in each others lives. Its a very nice community that we build, he said. And its not just with The Legends, its with all my classes. Were like a big family. You suffer together, you tend to be closer. Single victories are more of a group victory.

Though Sherry did get roped into it at first, she said shes enjoyed being in the class and becoming more active.

Just being healthythats the main focus. And you feel good, Sherry said.

Mosier said shes had a lot of changes in her mobility over the past year and that her blood pressure also has improved since she began working out.

I dont take any medicine and I have never had high blood pressure, but usually its in the 120s or 130s, but its been down to 111, Mosier said.

Mosier said the training shes been doing has also been beneficial in other ways. She said her mother recently broke her hip and that Mosier was able to help her get around in ways she might not have been able to had she not been exercising.

Sherry, too, has had challenges that The Legends class has helped. She had knee surgery and she said being in the Legends class has helped to regain mobility.

Charlotte Lothian, another participant in the class, said shes enjoyed being more active and that she would even like to Skype call in to the class when shes away from home.

Its just been fun to be able to add some things you can continue to do on your own, Lothian said.

If you are interested in more information on The Legends class, call Snap at (616) 828-5997 or email threefivetraining@yahoo.com. Ryan also encourages folks to just show up on Mondays or Thursdays at 8 a.m. Your first class is free.

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50 Plus: Local gym hosts Legends fitness class - Greenville Daily News

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Kathy Rocchetti, 58, knew she needed to get in shape. It wasnt her doctor who told her; it was her jeans.

It was getting tough to pull them up over my hips, the Philadelphia woman recalls, and it was almost impossible to button them. Now, 20 pounds lighter, those jeans glide right on and look like a million bucks.

What was the secret to her success? Lots of things, Rocchetti admits, including a wellness program at work. But a big part of it were the fitness apps on my smartphone. It was like having a coach sitting on my desk all day, telling me to take a quick walk, do some stretches,or drink some more water. And when Id go out with friends after work, a quick glance at my phone helped me decide what to order and what to stay away from. Apps like My Fitness Pal were great tools to help me reach my goal. Plus, they made it so much fun, she says.

Rocchetti is part of a growing trend. In a recent AARP survey, 77 percent of participants aged 50-plus reported that fitness apps were useful. And smartphone fitness is definitely not just for twentysomethings after all, 74 percent of people between 50 and 64 own a smartphone. Maybe you do, too. If so, like Rocchetti, you can put it to work to help you get stronger, slimmer and more energetic.

The beauty of using smartphones for fitness is that theyre already embedded in our lives you dont have to go out and buy another device, says Ted Vickey, professor of kinesiology at Point Loma University and senior adviser on fitness technology for the American Council on Exercise. As long as your phone is with you, it can track everything from your daily steps to your pulse rate and even the quality of your sleep. Plus, it can provide a powerful sense of social support when you share your accomplishments and challenges with family and friends.

No matter your fitness level right now, theres an app for you.

Just getting off the couch? Try the built-in fitness app thats already on your phone. An iPhone has the Apple Health app, which counts your daily steps, tracks the number of flights you climb and analyzes your sleep; Android phones have similar built-in fitness features, like Samsung Health and Google Fit.

Start out with one simple app and get comfortable playing with it, advises Fabio Comana, faculty instructor with the National Academy of Sports Medicine in San Diego. Use it to be more self-aware and build healthy habits. And when youve conquered that app, move on to the next level. Decide what your fitness goals are and find a new app to try.

Thats easy there are untold numbers of apps to choose from. Based on recommendations from experts, heres a list of sevenof the best. Most are free, though there may be charges for premium versions.

Nancy Fitzgerald is an award-winning journalist whose work has appeared in Better Homes & Gardens, National Geographic for Kids, Scholastic, Brides, The New York Times and The Christian Science Monitor.

Twin Cities Public Television - 2017. All rights reserved.

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7 Great Smartphone Fitness Apps for People 50+ - Next Avenue

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SCHRIEVER AIR FORCE BASE, Colo. --

Officials will begin renovations on the Schriever fitness center, Building 120, to improve quality of life for the base community.

The 50th Civil Engineer Squadron, 50th Contracting Squadron and 50th Force Support Squadron worked together to plan renovations for the fitness centers mens and womens locker rooms, which is expected to start date Sept. 5, and last approximately 90 days.

The request for the project was initiated in December 2015, said Lt. Col. Merrell Mobley, 50 FSS commander. This will mark a two year process until completion and we are grateful to receive the funding to carry out the project as desired.

The purpose of the renovation is to replace the shower areas in both the mens and womens locker rooms due to wear and tear over time.

This building was constructed and opened in December 2001, said Seth Cannello, 50 FSS fitness center director. I put in a request to renovate the locker rooms; it was a long time coming since we havent had any major renovations since the buildings opening.

Renovation includes walls and ceiling cleaning and painting, tile replacement, HVAC system testing and shower heads and controls replacement.

Currently, the mens shower stalls are open bay, however, once the project is complete, the design will be similar to the womens locker rooms with private showers and drying stalls.

During the construction, mens and womens trailers will be available with eight showers in each. No lockers or toilets will be available in the trailers themselves.

While the locker rooms are renovated, males will have access only to restrooms and lockers in their locker room. For females, only the family locker room and Building T-135 will be available for use.

This is going to have a major impact on the base, Cannello said. People definitely need to plan ahead for it. On the plus side, the current issues will be repaired and its going to give people more privacy. It will be challenging for three months, which is why I want people to already be thinking about this.

For more information, contact the fitness center at 567-6658.

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Schriever fitness center anticipates renovations - Schriever Air Force Base

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Christian Guzmans mom cried for what felt like a month when, after completing his sophomore year in 2013, he decided to leave Texas State University. His dad, though, tried his best to look on the bright side: If things didnt work out, he reminded his son, he could always re-enroll the next semester and continue to pursue his degree in business management.

I didnt have any doubts about dropping out, Guzman remembers, but everyone else did.

Today, Guzman is a 24-year-old YouTube star, gym owner and entrepreneur with his very own energy drinkand an estimated worth of $2 million. He gets recognized not only in Sugar Land, where he lives, but across the country. How did he get here?

It was in high school at Dulles that Guzman got really into fitnessand learning about fitness. I would sit there and watch videos for hours, he remembers. I watched every fitness video on YouTube, trying to learn everything I had no problem sitting there for 10 hours and watching videos on how to work out. After years of watching, he says, I saw those guys doing it and I figured, Oh, I know enough to put a few videos out.

He launched his own YouTube channel in 2012. Im Christian Guzman from Christian Guzman Fitness, he said in his very first video, filmed in his bedroom. Um, Im starting this channel because, uh, for about five years Ive been doing strength trainingand I just want to share my experience and advice of whats worked for me and what hasnt worked for menutrition-, supplement-, and workout-wise.

Then, with alt-rock playing in the background, he performs a series of flexes and poses, showing off his rippling ab, arm, chest and back muscles; his chiseled face; his smooth, tan skin; his white teeth.

Where it all began, commented LMAAAAYOOO, years after the video was posted. And LMAAAAYOOO was right. While the quality of Guzmans videos has improvedeverything now looks Instagram-perfectfrom that first video on, he established the basic format hes followed ever since: fitness advice, plus a behind-the-scenes look at his life, plus plenty of eye candy in the form of his own person.

While Guzman has always had a canny knack for tapping into viewers emotions, theres also a banality to watching him go about his routine that only serves to make him more authentic. You really do feel like youre hanging out with him as he works out with his girlfriend, has a cheat meal, talks about his favorite brands, runs errands, or hangs out with his French bulldog. If its occasionally boring, well, so is life.

Wittingly or unwittingly, from the very beginning Guzman hit upon the recipe for YouTube gold. Part one is that authenticity: People love YouTube stars as opposed to Hollywood ones because they feel like they really know them. And part two is something YouTube and Hollywood stars share: good looks.

Since 2012, hes put out three or four videos every week, with each averaging 150,000 views and requiring days of filming and hours of editing, either by Guzman or by his videographer, one of about a half-dozen staff he employs.

If youre thinking this guys about to get a reality show, youre not the only one, and maybe youre right. Or maybe not. I would never do a TV show, Guzman asserts. I can get the same viewership on my YouTube channel and still be in charge of my own content. In other words, who needs a middleman?

When Guzman left college, the idea was to continue making YouTube videos, take on personal-training clients, and open his own gym. Pretty quickly, he had 300 clients, and by the end of 2013, hed opened his first facility in Sugar Land. He called it CGFitnessChristian Guzman Fitnessand he sold T-shirts, hoodies and beanies with his logo front and center.

The next year brought a move to a bigger gym and a rebranding to the catchier Alphalete, which instantly smashed CGFitness records and became the brand people recognize today, helping Guzman to grow his YouTube channels subscribers to 750,000 and his Instagram followers to almost a million.

Now Guzmans moved to a third location, this one in Stafford, called Alphalete Gym, with a growing membership. Instead of 300 personal-training clients, he has 20 hand-selected ones. People from as far as Australia have traveled to his facilities; he tours the world making appearances; an event he hosted in June attracted over 3,000 people; he has a new energy drink called Up.

While his main source of revenue is his clothing line, Guzman says, his primary occupation is still YouTuber. Between advertising and sponsorships, he does make money from his channel, but more than that, its whats made everything else possible.

Just like anyone else whos found fame, online or otherwise, Guzman has to deal with privacy concerns and negativity. The bigger you get, the more hate on social media, he says. I think its at the point now that I cant pay any attention. Im aware of it, but I cant give it any attention.

But theres a lot of love, too. Guzmans most popular video, which now has 8.4 million views and was filmed last year, doesnt take place in the gym. Instead, the videocalled I Bought My Dad A Car... This is His Reaction!!!takes place at a car dealership, and at his parents Missouri City home.

He explains at the beginning of the video that his father drives a 2005 Honda Element whose broken speedometer has clocked over 300,000 miles, and that hes going to surprise him with a new Cadillac SRX for his birthday. When his shocked dad sits in the brand-new car and says, No one has ever bought me anything, you too will probably cry. And if nothing else, you will agree with commenter Nina85 M:

Very handsome and amazing son.

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How a Young Sugar Land Fitness Fan Became a YouTube Sensation - Houstonia Magazine

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No guts, no glory is often a mantra that top athletes ascribe to when trying to excel in their respective sport. However now, researchers from George Churchs laboratory at Harvard Medical School along with investigators at Wyss Institute for Biologically Inspired Engineering at Harvard have begun to chant the same adage, but for a wholly different reason. The scientists developed the idea of surveying the gut microbiota of elite athletes to determine if they have a natural edge from the bacteria that inhabit their digestive tracts. Amazingly, while studying the microbiome from exceptional runners and rowers, the research team identified bacteria that may aid athletic performance.

Data from this new study was presented recently at the 254th National Meeting & Exposition of the American Chemical Society (ACS) in an article entitled FitBiomics: Understanding Elite Microbiomes for Performance and Recovery Applications. The goal is to develop probiotic supplements that may help athletesand even amateur fitness enthusiastsrecover from a tough workout or more efficiently convert nutrients to energy.

"When we first started thinking about this, I was asked whether we could use genomics to predict the next Michael Jordan," noted senior study investigator Jonathan Scheiman, Ph.D., a research fellow the Wyss Institute. "But my response was that a better question is: Can you extract Jordan's biology and give it to others to help make the next Michael Jordan?

Naturally, the microbiome, specifically within the intestinal tract, seemed the most appropriate place for the investigators to begin the quest.

"We are more bacteria than we are human," explained Dr. Scheiman. "The bugs in our gut affect our energy metabolism, making it easier to breakdown carbohydrates, protein, and fiber. They are also involved in inflammation and neurological function. So perhaps the microbiome could be relevant for applications in endurance, recovery and maybe even mental toughness."

Unglamorously, the research team collected fecal samples on a daily basis from 20 athletes training for the 2015 Boston marathon, one week before and one week after the race.

For two weeks, I was driving around Boston collecting fecal samples and putting them on dry ice in the car," Dr. Scheiman remarked. "We followed athletes longitudinally to capture how the microbiome changes between performance and recovery."

Consequently, the researchers sequenced the genomes of the sampled bacteria, using computational metagenomic methods to figure out how many and what types of microbes inhabited the fecal samples. When they compared the pre-race and post-race samples, the researchers found a sudden spike in the population of one particular type of bacteria after the marathon. During intense exercise, the body produces more lactic acid than usual, which can lead to muscle fatigue and soreness. This bacterium could potentially help with that. "This bug's natural function is to breakdown lactic acid," Dr. Scheiman added.

The researchers isolated the bacterium from fecal samples and are beginning to evaluate its properties. They've already determined that the bug excels at breaking down lactic acid in a test tube and remains viable after it passes through the digestive system of mice. The researchers are now feeding the bacterium to mice to measure its effects on lactic acid levels and fatigue.

Additionally, the investigators are comparing the bacteria from ultramarathoners to those found in rowers training for the Olympics. They found a type of bacteria in ultramarathoners that can help breakdown carbohydrates and fiberwhich is key during a 100-mile runthat wasn't present in the rowers, suggesting that different sports may foster niche microbiomes.

The researchers were excited by their findings, so much so that Dr. Scheiman is currently involved in launching a company, called Fitbiomics, with the intent of studying a vast array of microbiomes and provide insight into healthy and unhealthy guts.

"I would like to think that a year after we launch, we could have a novel probiotic on the market," Dr. Scheiman concluded. "But in parallel, we'll also be expanding our cohort of elite athletes from numerous sports to generate a larger microbial data and strain bank of novel probiotic candidates. In essence, we're mining the biology of the fittest and healthy people in the world and then extracting that information to help them and others."

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Athletic Microbiome Could Be Fitness Gut Check - Genetic Engineering & Biotechnology News

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Wall Street's getting pumped up when it comes toPlanet Fitness (NYSE: PLNT). Shares of the discount gym operator hit an all-time high earlier this month after posting another blowout quarter, and analysts are paying attention to the growth stock's reps.

Dave King at Roth Capital sees more new highs in the near future. He is raising his price target from $23 to $27 on Monday, encouraged by the chain's strong membership growth and margin improvement in its latest report.

Last week it was George Kelly at Imperial Capital moving his goal post on the stock from $25 to $28. Kelly sees the shares continuing to track higher as deleveraging and franchising efforts intensify. Both King and Kelly naturally have bullish ratings on Planet Fitness.

Image source: Planet Fitness.

The bullish Planet Fitness update this morning out of Roth Capital's King offers several encouraging takeaways. King sees continued growth through expansion, membership gains, conversions to higher-cost plans, and royalty increases. Things are certainly clicking nicely at Planet Fitness. It has now scored 42 consecutive quarters of positive comps. They say that gym memberships are fickle, but when you're consistently growing unit-level production for more than a decade it's not a fluke.

King also sees significant potential in pushing Planet Fitness internationally, something that may calm the fears of those concerned about how many more units the chain can squeeze in domestically before it starts cannibalizing sales. It had 1,403 mostly franchisee-run gyms open at the end of June. Its first location in Panama will open in the fall.

Planet Fitness is not afraid of a vigorous workout. Revenue climbed 17% in the second quarter, the combination of a 9% surge in comps and brisk expansion. Adjusted earnings grew even faster, soaring 29% given the scalable advantages of Planet Fitness' model.

The platform is resonating, particularly with the masses that aren't typically drawn to sweaty gyms. With monthly rates starting at just $10 a month and topping off at $20 it's a far cry from the full-service fitness centers where hardbodies flex and the affluent tackle pilates. Planet Fitness announced in Aprilthat it topped 10 million active members.

Planet Fitness is making the most of retail trends where landlords are desperate to fill big-box vacancies that once housed dying superstores and department store chains. It's a story that is easy to get behind as long as the decade-long streak of positive comps continues. Whether we hit King's goal of $27 or Kelly's slightly more ambitious mark of $28, it's a safe bet that these price targets will continue to inch higher if Planet Fitness keeps up the pace.

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Planet Fitness Stock: Next Stop, $27? - Madison.com

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Claire Orridge, 38, at her biggest weighed 18st 7lbs and wore a size 20. S

he realised her health was at risk and she couldn't continue at that weight for long. Speaking about her struggles, she said: "Ever since I can remember my weight has been up and down.

"My turning point was when I reached over 18st and a dress size of 20, my health wasnt good and I was tired all the time.

"I was juggling two jobs taking care of my mum (Im her carer) and support work, both of which can be physically and mentally difficult."

Claire said she knew she had to do something about her unhealthy weight and lifestyle.

She saw an advert for SlimFast on TV and thought she'd give it a try.

Speaking about the diet plan, she said: "The plan looked simple and flexible plus you could eat up to six times a day I remember thinking surely it couldnt be that easy!

"As soon as I began using the SlimFast products the weight started to come off, I was thrilled.

"On a typical day I would have a chocolate shake for breakfast a meal replacement bar for lunch and a healthy 600 calorie meal, plus snacks. Within a year I had shed two stone and I was already feeling better."

With her weight loss going well, everything looked rosy for Claire.

But in November 2015 the unimaginable happened; she tragically lost her brother Darren at the age of 39.

Speaking about the loss, she said: "It was the hardest thing to deal with and I took some time off to deal with it."

After weight weeks, Claire had a new-found determination. She said: "I was going to make Darren proud of me and went back to SlimFast to continue my weight loss.

"I focused and started to track my activity, going to the gym as much as I could. I was enjoying the products, especially the chocolate Vitality shake, thats my lifesaver!

"In the back of my head I knew I was doing it not just for myself but for Darren too."

It comes after Heidi Klum revealed what she ate for breakfast to stay in shape and boost her health.

Over the next few months Claire started to lose weight and gain a more healthy attitude to eating.

She said: "I even had to request a new work uniform and people were noticing and commenting on my weight loss every day.

"To date I have lost 100lbs, going from over 18st and a size 18 to just over 10st and a size 10.

"I feel like a different person, bursting with energy and determined to make each and every day count."

Claire's current weight loss stands at over seven stone.

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Weight loss: Size 20 Sheffield woman lost a whopping SEVEN stone following this diet plan - Express.co.uk

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Fuelling up during a game is vital.OLI SCARFF/Getty Images

Football is no longer won and lost on the pitch. If you ask a performance nutritionist, it's won or lost in the fridge, cupboards and anywhere food is served to players. That's because nutrition and supplementation today is barely recognisable from the days when oranges were served at half-time and a bottle of whiskey was kept in the changing room to warm players up before a match.

But can an army of nutritionists and culinary experts really make a difference? Will the latest pills and potions improve a team's performance? Or does none of this matter in the beautiful game if you're genetically predestined to be a legend with the ball at your feet? Take for example Dino Zoff's admiration of Paul Gascoigne: "He ate ice cream for breakfast, drank beer for lunch ... But as a player? Oh, beautiful, beautiful. I loved that boy," the former Lazio manager said, according to ESPN.co.uk.

In exploring the evolution of nutritional science in sport, we examined how food in football has progressed since the days of counting calories and force-feeding players giant bowls of pasta. We also identified teams with a dietary advantage thanks to their culinary preparation during training and on matchdays and tried to quantify how much of a difference it makes.

Calories

A player's energy reserves for 90 minutes are determined long before he laces up his boots and steps foot on the pitch. That assessment is based on a field of nutrition called bioenergetics, which is the study of the transformation of energy in living organismsbasically, how players take calories from the food they eat and convert them into energy. This is simply ensuring calories in equals calories out.

Research published in the Journal of Strength and Conditioning Research that analysed the diets of young professional football players for one week found that despite eating 2,831 calories per day on average, "A mean daily energy deficit ... existed because daily energy expenditures exceeded that of intake." So, despite consuming that many calories, the players were still burning more than they were eating.

Why? Because unlike in many other sports, football consists of intermittent, repeated episodes of both low and high-intensity activity. Periods of walking and light jogging are coupled with sprints at maximal effort, training up to five days a week and a match at weekends. All this equates to a mountain of calories burned. This is whyagain, on a basic levelalthough Gascoigne's diet would never be considered healthy or optimal, at least he was meeting his calorie requirements for the day.

His breakfast of ice cream was calorie-dense, and considering alcohol comes a close second to dietary fat in terms of its calorie densityroughly seven calories per gramit's easy to see how he could have consumed more than the 2,831 calories mentioned in the Journal of Strength and Conditioning Research.

Carbohydrates

Many traditional sports nutritionists claim carbohydrates are a footballer's primary fuel source. What this means is training and matches should be powered with a plentiful supply of high-carbohydrate foods like pasta, cereals and rice, since it's these food choices that ensure muscles' energy reservesknown as muscle glycogenare adequately full and able to continue to work at a fast pace.

For those who aren't aware of what happens to the body when it's completely depleted of carbohydrates and muscle glycogen, take a look at this video of the 1997 Ironman World Championship featuring Wendy Ingraham and Sian Welch. It's aptly titled "The Crawl," and you'll see why.

The Los Angeles Times reported in 2007 that over 40 years prior, Dr. J. Robert Cade had invented the first carbohydrate-enriched sports drink to "help the University of Florida football team stay hydrated and in turn inspired the multimillion-dollar sports beverage industry." It was arguably the first sports supplement. Research conducted by the Graduate Department of Community Health at the University of Toronto in Ontario analysed the impact 0.5 litres of a 7 per cent glucose (sugar) polymer solution 10 minutes before the game and at half-time had on a player's performance. The results: Muscle biopsies indicated the supplementation slowed the muscle glycogen depletion.

What this means is if you slow muscle glycogen depletion, you also slow the time it takes to fatigue. According to research by the Institute of Food, Nutrition and Human Health at Massey University in New Zealand, this in turn enables players "with compromised glycogen stores to better maintain skill and sprint performance."

These findings were supported by a second studyagain conducted at the Institute of Food, Nutrition and Human Healththat examined the effect of ingesting a carbohydrate-electrolyte solution during the 90-minute Loughborough Intermittent Shuttle Test on football skill performance. Results revealed there was "a 3 per cent reduction in skill performance from before to after exercise in the carbohydrate-electrolyte trial, whereas in the placebo trial the decrease was 14 per cent." This led scientists to conclude "skill performance during the simulated soccer activity appeared to deteriorate in the last 15-30 minutes of exercise. However, providing 52 grams of carbohydrate during exercise showed a tendency to better maintain soccer skill performance than a taste-matched placebo."

This is why when heading into extra timeor even penaltiesthe winning team might not necessarily be the most skilled but rather the most fuelled. The club's water-carrier becomes the most valuable member of the squad, and the contents of each sports bottle could be the difference between a 3 per cent reduction in performance and a 14 per cent one.

Fats

But how did the Norwegian football team Stromsgodset win the league cup in 2013 for the first time since 1970 on a diet that was void of any large amounts of carbohydrates? Where was the 14 per cent reduction in performance? In fact, how was it that Health and Living News reported they "'steamrolled' their opponents during an impressive final 45 minutes" of their winning game?

"Fat" is the short answer. It's something Timothy Noakesone of the most respected experts in the field of low-carbohydrate, high-fat dietshas been telling athletes from all sports for years.

This is because, according to research published by Nutrition Focus New Zealand Limited, "the number of grueling events that challenge the limits of human endurance is increasing. Such events are also challenging the limits of current dietary recommendations." Scientists concluded that although carbohydrate-loading has been a widely used performance-enhancing approach to nutrition for years, "there are some situations for which alternative dietary options are beneficial." One of those circumstances is perhaps best described in the journal Human Muscle Fatigue: Physiological Mechanisms. Scientists noted the energy needed to sustain exercise for longer periods of time comes from the oxidisation of two fuels: glucosecarbohydratesand long-chain fatty acids.

What they found was the latter is arguably a more sustainable and efficient fuel source since it provides the "largest energy reserve in the body" and can supply enough energy to last five days. Typically, this approach has been thought to be useful for marathons and ultra-marathons, so in theory, it would mean fuelling a footballer for 90 minutes should be easy.

Caffeine

In 2017, it seems most clubs are thinking beyond calories, carbohydrates and fats and turning their attention to anything that will give them a competitive edge. In 2012, that something was caffeine, according to the Independent, which reported "England right-back Glen Johnson told BBC 5 Live after Wednesday's 1-1 draw with Poland that some of the players had taken caffeine pills before the postponed World Cup qualifier."

Rio Ferdinand tweeted at the time it had been prevalent in football for some time.

Testing positive for excessive levels of caffeine was removed from the World Anti-Doping Agency banned list in 2004. The supplement has since become one of the most used in sport. For good reason too, since according to research conducted by the Division of Sport and Exercise Science at the University of Luton, caffeine can reduce a footballer's perception to fatigue by stimulating the production of the neurotransmitter beta-endorphin.

Couple these findings with research published in the British Journal of Sports Medicine that showed taking caffeine with carbohydrates helped spare muscle glycogen stores by encouraging your body to burn stored fat as fuel, essentially saving your muscle glycogen for extra time or those maximal intensity sprints. This is why James Collins, who is Arsenal's nutrition expert and held the same title for England at the last World Cup, was quoted in the Telegraph in 2015 saying, "Players will only use carbohydrate or caffeine gels in a match if they have practiced using them in training. We know that getting this right at half-time can have a big impact on energy levels later in the second half."

Beetroot

Following Leicester City's historic league win in 2016, the BBC published an article titled "Leicester City: The science behind their Premier League title." Within it, Leicester was noted to have "suffered the fewest injuries" in the Premier League, according to Physioroom.com, despite limited resources and a fast counter-attacking game. The article also mentioned that, "according to scientists at the University of Exeter, drinking [beetroot juice] improves sprint performance and decision-making."

Research in the European Journal of Applied Physiology found "beetroot juice supplementation attenuated muscle soreness" in "recreationally active males." It also stated "further research on the anti-inflammatory effects of beetroot juice are required to elucidate the precise mechanisms."

Next, according to the American College of Cardiology, just "one week of daily dosing [with beetroot juice] significantly improves submaximal aerobic endurance." It's worth noting this study featured elderly test subjects, but it has since been supported by published work in the International Journal of Sports Physiology and Performance, which tested elite rowers.

So, those small shots of vegetable juice have the potential to reduce muscle soreness and increase stamina. Also, Leicester City's success shows maybe sports nutrition doesn't have to be quantified and proved. Instead, just a willingness to test and trial new methods could pay dividends.

The Future

As is obvious from the aforementioned researchand real-life case studiesnutrition in football is evolving. It's far from an exact science, though, which is why as the sport develops, so should each team's approach to nutrition. Arsene Wenger has notably pioneered advancements in his years with Arsenal, as he told FourFourTwo.com: "Food is like kerosene. If you put the wrong one in your car, it's not as quick as it should be."

In summary, it seems nutritional science can be a secret weapon if coaches and teams are prepared to explore the possibilities. From Stromsgodset to Leicester City, the winning team will often be the most reactive, adaptable and willing to try new dietary protocols.

All quotes and information obtained firsthand unless otherwise indicated.

Read more here:
Beetroot and Coffee: Football's Nutritional Sports Science - Bleacher Report

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Fitness isnt all about exercise; a healthy diet is just as essential. But eating right doesnt necessarily mean eating less in order to get thinner. A healthy diet means eating a balanced selection of nutritional foods.

Lyda Chum, a coach at CrossFit Gym Training Bootcamp, has been doing weight training since 2015. I changed my diet at the same time as I started working out. I wanted to get abs, so I had to be strict about my diet in order to get that toned look. Working out alone wont do it, she said. Also, its important to understand that sugar, not fat, is the main factor in weight gain, she said.

If you look fit and firm, your diet is probably good. Simply not being fat doesnt mean that youre healthy. It is important to educate yourself about nutrition and eating a balanced diet. Here is a brief introduction to some of the more popular diets, and their requirements.

Paleo

This diet avoids grains and foods based on them (including rice, bread and pasta), sugar, and fruit (except berries). This is one of the healthiest ways to eat. The paleo diet is high in nutrition. Also, you dont have to worry about your personal metabolism to stay lean, strong and energetic; you can eat whenever youre hungry.

Keto

Also called the low carb diet, this is good for those who want to lose weight fast. Carbohydrates are stored in the body as fat, and can make you put on weight, so this diet restricts carbs to 1 or 2 percent of your diet, with the rest made up of healthy fats and protein. By removing fat-producing carbs from your diet, this diet leaves your body free to burn off your excess fat.

Macros nutrition

This diet, popular among people who work out intensely, is a bit more complicated. You have to calculate how active you will be on a given day, and use that as the basis for working out how many calories you can consume. This diet helps you improve your physical performance and strength. You adjust your intake of carbs, proteins and fats based on your physical activity.

Zone diet

This plan is designed for those who do CrossFit workouts, but is less complex than the macros nutrition diet. You do have to keep track of how many times you work out per week, but you eat an equal amount of carbs, proteins and fats.

More:
There's more than one way to eat healthily - Khmer Times

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