Athletes need more protein

Athletes need more protein .

By Rose Carr,Sharon Natoli

There has been a lot of research done on the protein needs of athletes.

Some sportspeople have double the protein needs of less active people because of increased protein requirements for muscle building and a higher use of protein for energy. However, recommendations vary for different sports. For those doing strength training, like body-builders, it's been found that more protein is needed in the early stages of training, but the body adapts over time.

Once the athlete is well-trained, maintenance levels of protein are not that much more than for generally active people.

Guidelines for athletes: what you need
These are expressed in grams of protein per kilogram of body weight per day (g/kg per day):

•For strength training the recommendation is to consume around 1.6-1.7g/kg protein per day.

•Endurance athletes (eg marathon runners) need around 1.2-1.4g/kg protein per day.

•For adolescent athletes who are growing as well as training, the recommendation is 2g/kg protein per day. Compare this to the mean levels by different age groups in the National Nutrition Survey: for women the means ranged from 0.9 to 1.2g/kg per day; and for men the range was from 1.1 to 1.5g/kg per day.

For both men and women the highest levels were in the younger age groups and the lower levels in the older age groups, reflecting the lower amounts of energy consumed as we age. Athletes sometimes believe they need a lot more protein than they actually do, but eating a high-protein diet (more than 2g/kg per day) does not increase muscle mass or strength. F

or an 80kg athlete a maximum of 160g of protein per day is recommended (and generally less). This can easily be obtained from a daily intake of 3-4 serves of meat products, 3 serves of dairy, 6 serves of breads and cereals, 1 serve of legumes and 1 serve of nuts.

http://www.healthyfood.co.nz/articles/2006/october/athletes-need-more-protein

Eye injury: Tips to protect vision

An eye injury can damage vision and cause blindness. Find out how to prevent eye injuries at home and at work.

By Mayo Clinic staff An eye injury can happen just about anywhere — in the kitchen, on the job or even at the playground. All it takes is a flying champagne cork or a shooting rubber band. Take simple steps to reduce the risk of an eye injury and understand when to see a doctor.

What can you do to prevent an eye injury?

To prevent an eye injury, follow these safety tips:

• Wear protective eyewear during risky activities. Wear safety glasses with side shields anytime you might be exposed to flying particles, objects or dust. Wear goggles when exposed to chemicals — even if you're just a bystander. Protective eyewear counts during sports, too. Any sport featuring a ball, racket or flying object poses a potential risk of eye injury.
• Take caution with chemicals and cleaners. Carefully read the labels of chemicals and household cleaning supplies, such as bleach, before using them. Don't mix products. Keep all chemicals and sprays out of a child's reach.
• Supervise your child's use of tools. Pencils, scissors, forks and penknives can all cause serious eye injury. Keep in mind that common household items — such as paper clips, bungee cords, wire coat hangers, rubber bands and fishhooks — also can be dangerous.
• Avoid certain children's toys. Don't allow your child to play with nonpowder rifles, such as pellet guns or BB guns. Avoid projectile toys, such as darts, bows and arrows, and missile-firing toys.
• Be careful when cooking or using hot objects. Use grease shields to prevent the splattering of hot grease or oil. Avoid using a curling iron near your eyes.
• Eliminate hazards that may cause falls. Secure rugs and railings. Consider covering sharp furniture edges and corners with a cushioning material, especially if a child or elderly adult lives in your home.
• Forgo backyard fireworks. Leave fireworks to trained professionals.
• Take caution when opening a champagne bottle. Don't shake the bottle. Point the bottle at a 45-degree angle away from yourself and any bystanders. Firmly place your palm over the cork while removing the wire hood. Place a towel over the entire top of the bottle, grasp the cork and slowly twist the bottle until the cork is almost out of the neck. To prevent the cork from being discharged like a missile, maintain slight downward pressure on the cork just as it comes out of the bottle.
• Use car seats. Make sure your child is properly secured in a car seat and that the seat belt or shoulder belt fits tightly. Don't allow a child age 12 or younger to ride in the front seat. Store loose items in your trunk or secure them to the floor of your vehicle.

What are the signs and symptoms of an eye injury?

It's not always easy to identify an eye injury — especially in a child. Seek medical care immediately if you notice any of these signs or symptoms:

• Obvious pain or trouble seeing
• A cut or torn eyelid
• One eye not moving as well as the other eye
• One eye sticking out or seeming more prominent compared with the other
• An unusual pupil size or shape
• Blood in the white part of the eye
• An object on the eye or under the eyelid that can't easily be removed

What can you do if an eye injury occurs?

When an eye injury occurs, seek medical help from an ophthalmologist or another doctor as soon as possible — even if the injury seems minor. Delaying care could lead to permanent vision loss or blindness. In addition, take simple steps to prevent further damage. For example:

• Don't touch, rub or apply pressure to the eye
• Don't try to remove an object that appears stuck on the surface of the eye or an object that appears to have penetrated the eye
• Don't apply ointment or medication to the eye
• Flush out any chemicals the eye has been exposed to with plenty of clean water
• Gently place a shield or gauze patch over the eye until you can get medical attention

An accident can happen in the blink of an eye. Being prepared — both through prevention and quick action in case of an emergency — can help keep you and your loved ones seeing clearly.

http://www.mayoclinic.com/health/eye-injury/MY01614/NSECTIONGROUP=2