a division of Advent Rehabilitation
1000 East Paris Ave. SE, Suite 222
Grand Rapids, MI 49546
Phone: (616) 233-3599
Fax: (616) 285-6030
Sports Talk
Exercise Induced Asthma

What are athletes subject to?

What to do incase of emergency.

Consume 17 to 20 oz of water 2 to 3 hours before exercise
Consume 7 to 10 oz 10 minutes before exertion, same every 10 to 20 minutes during exercise.
Consume 20oz of water per pound loss within 2 hours after exercise.

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Sports Nutrition

Level of intensity Caloric expend./min.
* Pregnant or lactating women: Add 3 calories to these values.
Calories per Pound

How much fluid do I need?

When How Much...

Sample Menu


Vegetarianism and the Active Lifestyle

A bigger concern for vegans is vitamin B12, also called cobalamin. B12 helps your body make red blood cells, use fats and anion acids, and if found in every cell. Deficiency in vitamin B12 will result in anemia and severe irreversible nerve damage. Although abundant in animal products, B12 is in short supply in the fruits and vegetables in the American diet. Plants only supply this nutrient when B12 producing microorganisms are found clinging to fruits and vegetables. In the U.S. fruits and vegetables are scrubbed clean and therefore are missing these little critters. Most vegetarians need to incorporate more reliable sources of B12 such as fortified breakfast cereals, soy milk, or veggie burgers. When reading labels look for cyanocobalamin, the most easily absorbed source of B12. Taking a B12 supplement that provides 100 percent of the Recommended Dietary Allowances (RDA) is also an option. Be aware that some foods may contain vitamin B12, but not in a form that the human body can use. This includes seaweed, algae, spirulina, and fermented plant foods such as tempeh, miso, and beer-even if the package claims it's a good source. Nutritional yeast can be a good source of B12, but only if it is grown on a medium that is enriched with B12. Most yeast used in baking is a poor source. Make sure to check nutritional yeast out before using it as a source of vitamin B12.

Vitamin D is a crucial partner in maintaining good bone health. It aids the body in the absorption of calcium and phosphorus. Few foods are natural sources of Vitamin D. In the U.S. milk is fortified with vitamin D, but this is not a choice for vegans. Vegans need to look to some fortified cereals and soy beverages. A vitamin D supplement is also an option, but consult with your doctor or registered dietitian (RD) before hand. Vitamin D is fat-soluble and amounts beyond the RDA are not advised, as they can be dangerous and should be avoided.

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