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Cardiac Health, Extreme Sports and Proper Nutrition
The American Heart Association recommends that all athletes or those who begin organized sports should be screened for heart disease and undiagnosed or unexpected heart disease when they reach high school or beyond. Extreme athletes should be considered in particular, however the recommendations are valid for all sports, athletes, and all levels. Screening should include a complete family history that includes early death whether or not it is directly related to the heart. Other symptoms that were previously ruled out should also be considered. These include shortness of breath, dizziness, chest pain or discomfort, fainting or near fainting. Tests such as an electrocardiogram (EKG) or an echocardiogram (ECHO) should also be included.
The concern of athletes, who should be technically fit, is the increased risk of a case called Sudden Cardiac Death or SCD. SCD is often associated with:
– Hypertrophy of the heart muscle (cardiomyopathy)
– The rare blood vessels that leave the muscles without enough oxygen
– Congenital Long QT syndrome, abnormal heart rhythm.
– Abnormal swelling
– Arrhythmogenic right ventricular dysphasia or cardiomyopathy (ARVD) is an abnormal heart muscle that can cause heart rhythm problems.
– Cocaine use
Cardiovascular and other health screenings are especially important for those who will participate in extreme or endurance sports, including triathlons, marathons and other extreme sports. Examples of why screening is important:
– Four to eight out of a million marathon runners will die during the race.
– Fifteen out of a million triathlon athletes will die, usually during the swimming part of the competition
– 1/3 of the runners after the marathon had increased levels of biomarkers that indicate damage to the heart muscle.
– Long-distance runners were found to have higher levels of the enzyme creatine kinase which is used to measure heart damage after a heart attack.
– On October 18, 2009, three other healthy runners died during a half marathon in Detroit, Michigan. They are 26, 36 and 65 years old. An autopsy is unknown.
There have been other examples of seemingly healthy athletes who died during or after a game or competition, including a healthy figure skater who was later found to have an undiagnosed heart attack in his twenties and a high school basketball player one that gave birth to a deadly heart. arrhythmia during the game.
Extreme exercise and good nutrition
The amount of calories needed by the average person will be less than what an athlete needs. During training, an athlete burns much more energy than usual and needs high-quality nutrients and extra calories to keep up with his body’s needs. Because they often push their bodies beyond normal endurance, extreme or elite athletes may miss the signs of impending doom – including pain and fatigue.
Everyone, whether a potato or in training for another marathon or other event, needs the same basic food: macronutrients including proteins, carbohydrates and fats and micronutrients including vitamins and minerals. The American Heart Association recommends that foods have 35% or less protein for protection.
Carbohydrates – The body uses carbohydrates to burn fuel. Around 50-60% of daily calories should be included in the diet. Carbohydrates that should be chosen by athletes and ordinary people are healthy and complex, slowly broken down and digested in the body. It does not raise blood glucose levels which can lead to insulin spikes and weight gain.
Fat – Food should contain around 20% of daily calories, however, athletes may lose this amount. It’s not safe to cut fat calories though – healthy fats are important. Healthy fat options include fish such as salmon, tuna, halibut and other frozen fish, avocado, olive oil. Peanut oil is also healthy but can sometimes be hard to find and some require special care. Coconut oil, for example, should be stored in the refrigerator.
Protein – Protein comes from two sources: animal-based and plant-based. Animal-based protein is complete because it contains all eight essential amino acids that the human body cannot make on its own. Plant-based proteins are incomplete because they lack one or more of these amino acids. Soy protein is an exception; it is a complete plant-based protein.
In addition to getting protein from natural food sources, you can get the protein you need from protein supplements that can be used as a meal replacement or as a snack.
Animal protein – All meats are good sources of protein, however, red meat is high in saturated fat and calories and should be eaten in small portions and occasionally. Better animal proteins include skinless turkey breast, low-fat milk, and cheese.
Plant proteins – Plant proteins include soy, grains, nuts and seeds. All plant proteins (except soy) are not complete, but a healthy protein balance is still possible if you eat a variety of foods. Seeds, nuts and seeds are low in isoleucine and lysine, while legumes are low in tryptophan and methionine.
Protein Supplements – Protein powders, such as whey, soy, egg and rice can be made from single proteins or can be combined with each other. If there is a risk of malnutrition, it is better to stick to a single protein supplement.
Whey Protein Powder – Whey protein is derived from milk and is one of the most common protein supplements. Whey protein isolate is the highest in protein at 90% and has several health benefits including those related to the heart. Whey protein boosts immunity, improves muscle recovery after exercise (especially for elite athletes) and prevents muscle breakdown. Whey protein improves blood vessel function including better blood flow and may work to maintain blood pressure.
Soy Protein Powder – Soy is derived from soy flour and is easily digestible. It not only improves nutritional value but also lowers cholesterol, blood pressure and the risk of heart disease. Soy is suitable for vegans and vegetarians.
Egg Protein Powder – Made from egg whites, egg protein powder is fat-free and high in protein. It is the highest food source of amino acids, alanine, arginine, glycine and methion.
Rice Protein Powder – Rice protein powder is hypoallergenic and a complete protein. Like soy protein, rice protein is suitable for vegans and vegetarians.
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