Annotated+Bibliography

Springfield Township High School
 * Graduation Project Annotated Bibliography **


 * Student Name: Evan Sachs **
 * Annotation # 1 **

Schuler, Lou. "The All-Star Diet." Editorial. //Consumer Health Complete//. N.p.,
 * MLA Citation: **

n.d. Web. 26 Sept. 2011. .

Author’s credentials: Lou Schuler is a fitness journalist and author as well as a certified strength and conditioning expert
 * INFORMATION: **

Scope and purpose of the work: The purpose of the article is to provide information regarding nutrition and diet for athletes that is directly applicable to the reader.

Intended Audience: The intended audience is primarily athletes and anyone who works out on a fairly regular basis.

Thesis or main idea: The article provides information about proper nutrition and diet for athletes and people who just work out. It specifically focuses upon the benefits of each food it suggest in relation to strength, endurance, growth, maximum performance, burning weight, and protecting yourself while working out.
 * SUMMARY **

Summary of main arguments: The author separated the article in numerous sup-topics from “Increase Your Endurance” to “Hit the Right Ration”. Starting very generally, the author introduces the importance of glycogen, an energy source easily accessible by our bodies. Next, the author transitions into how many carbs you should take with your pre-game meal based on your personal body weight. Next, the author emphasizes the importance of water and states a few signs of dehydration. Following that, the author, Schuler, talks about the different foods to eat depending on how long you have until your workout or game. Subsequently, Schuler introduces the significance of salt for endurance and the benefits of caffeine, not I coffee form. After that, Schuler mentions the importance of refueling your mineral levels depending on the length of your workout and also suggests dark-red fruit juice to reduce muscle pain. Following that, Schuler talks about different types of protein and their effect on muscle growth and protection. He additionally brings up the benefits of keeping a 2:1 carb to protein ratio. Next, Schuler introduces the value of vitamins and how to help fight fatigue using certain amino acids. Lastly, Schuler talks about numerous ways with which to lose weight.

Summary of evidence: A majority of Schuler’s suggestions and information were supported by studies from numerous universities, health magazines, health journals, and health associations
 * EVIDENCE **

Evaluation of research: The article is well organized, for the most part transitioning from more general information to more specific information and then changing sub-topics after one had been covered. The support that Schuler had for the majority of his suggestions also bodes well towards the accuracy of the information.
 * EVALUATION **

Evaluation of scope: The scope was clearly addressed, the article provided a vast amount of information regarding nutrition and diet helpful to the most serious of athletes as well as people who workout fairly casually.

Evaluation of author bias: Although there is no real side to take, the author does a good job in keeping bias out of the article.

I think that this source is very helpful for my research because not only does it provide background information of the topic, it also gives reasoning behind every suggestion, of which the majority if supported by research. The article provides a fairly large amount of information that supports the idea that nutrition ad diet do indeed have an effect on the performance of an athlete. The article helped me develop my argument by providing specific foods, drinks, etc. that are helpful in boosting an athlete’s performance and protecting their body during a workout.
 * REFLECTION: **

Springfield Township High School
 * Graduation Project Annotated Bibliography **


 * Student Name: Evan Sachs **
 * Annotation # 2 **

"Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance." //Journal of the American Dietetic Association// 100.12 (2000): 1543. //Expanded Academic ASAP//. Web. 28 Sep. 2011.
 * MLA Citation: **

Author’s credentials: The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine are all respected health and fitness associations
 * INFORMATION: **

Scope and purpose of the work: The scope of the article is to prove that an appropriate intake of foods and fluids at the proper times can lead to enhanced performance and recovery

Intended Audience: The intended audience is athletes of all levels and anyone who works out on a fairly consistent basis.

Thesis or main idea: The article provides evidence and research to show that optimal nutrition enhances not only physical activity, but athletic performance and recovery from exercise as well.
 * SUMMARY **

Summary of main arguments: This article covers a large variety of topics, starting with the importance of energy intake and the downsides of not getting enough. Next, the article addresses body fat and the variability and validity of body fat assessment methods. Following that the author talks about the importance of crabs and the recommended intake based upon sex, age, type of athlete, and environmental conditions. Subsequently, the author emphasizes protein and the recommended intake based on body weight and the type of level of exercise. After that, the author attempts inform the reader about fat intake, and how a large amount of energy from fat isn’t necessarily a bad thing. Afterwards, the article touches upon the dangers of having nutrient deficiencies and brings up the importance of striving to consume the recommended amount of nutrients by the RDA/DRI daily. Succeeding that point, the article transitions to dehydration, specifically how much liquid to consume before, during, and after a workout based on time of exercise and how much bodyweight was lost during the exercise. Following that, the article focuses on what to eat directly before exercise in order to accomplish certain tasks and accommodate the athlete. Next, the article talks about nutrient consumption during exercise depending upon the length of the exercise session. Subsequently, the article discusses what to consume after exercise, primarily focused upon restoring glycogen, protein, and carbohydrate stores. Following that, the article states that vitamin or mineral supplements shouldn’t be used unless required by an unrelated medical or nutritional situation. Lastly, the article touches upon the risks and benefits of being a vegetarian athlete.

Summary of evidence: The article contains a large number of suggestions and recommendations backed by a myriad of statistics, case studies, and facts.
 * EVIDENCE **

Evaluation of research: This article is extremely meticulous in its organization and support of its claims. Every single one of its suggestions and recommendations was backed by case studies, statistics, and facts supported by their over 150 reliable references, ranging from scientific journals to the National Research Council.
 * EVALUATION **

Evaluation of scope: The scope of the article was addressed from essentially every possible angle. Not only did the article cover the basics of good vs. bad nutritional diets, it detailed exactly how much of what you whould eat when based upon numerous factors, such as weight, time of exercise, type of exercise, time before exercise, time after exercise, etc.

Evaluation of author bias: The article avoided author bias early completely, this is because the article had multiple authors contributing, creating a rounded viewpoint in respects to all their perspectives.

This article will be extremely helpful in my research; it encompasses, in painstaking detail, nearly everything I will need for my research. It coincides perfectly with my initial belief that a nutrition has a definitive impact upon an athlete’s performance. Every last detail, ranging from how the time before and after exercise effects what you should eat from the levels of each nutrient you should have received before a rigorous workout will contribute immensely towards my research. The article provided me with an abundance of specific examples that I can refer to when making my conclusion and throughout the presentation to support my point. The scope of the article was addressed from essentially every possible angle. Not only did the article cover the basics of good vs. bad nutritional
 * REFLECTION: **

Springfield Township High School
 * Graduation Project Annotated Bibliography **


 * Student Name: Evan Sachs **
 * Annotation # 3 **

Sullivan, Michele G. "AAP: children should avoid energy and sports drinks." //Family Practice News// 15 June 2011: 42. //Expanded Academic ASAP//. Web. 6 Oct. 2011.
 * MLA Citation: **

Author’s credentials: Michele G. Sullivan is a children and teenager physician, and one of the authors fro //Family Practice News//
 * INFORMATION: **

Scope and purpose of the work: To encourage children and teenagers to avoid energy drinks and stick to water for hydration during exercise.

Intended Audience: The intended audience is children and teenagers who regularly exercise or workout.

The benefits of energy drinks are minimal compared to water to all but the most elite athletes, as a result, the negatives outweigh them, making water the optimal fluid during exercise.
 * SUMMARY **

Summary of main arguments: The amount of caffeine in a an energy drink can reach the same levels as nearly 14 cans of soda, far more than would be needed. Next, the article, mentions how the acidity level of energy drinks often causes dental decay. Following that, the article touches upon that except for the most elite athletes, the recommended electrolyte levels are met simply by a healthy, balanced diet. Lastly, the article brings up the idea that the additional calories simply contribute to the dilemma of obesity and the negative effects of excess caffeine on the body.

Summary of evidence: This article supports its claims with quotes from authors of adolescent medicine books, University professors, The American Association of Poison Control Centers, and National Children's Medical Center in Washington.
 * EVIDENCE **

Evaluation of research: The research is adequate, but it seems to at times lack specifics, instead being more general support of their topic.
 * EVALUATION **

Evaluation of scope: The article successfully addresses its scope, It covered both the negatives of energy drinks and the benefits of water.

Evaluation of author bias: The author seems to be fairly biased against energy drinks because they almost never bring up any counterpoints that could be made to their suggestions.

This article provided useful information. As opposed to the other two articles, it provides a new perspective on my topic and reminds me that just because one source states something as fact doesn’t necessarily make it so, you need to see all sides in order to make a judgment,
 * REFLECTION: **

Springfield Township High School ** Graduation Project Annotated Bibliography **


 * Student Name: Evan Sachs **
 * Annotation # 4 **

Fitzgerald, Matt. "7 Supplements That Aren’t A Total Waste of Money."
 * MLA Citation: **

//Competitor//: n. pag. Web. 10 Oct. 2011.



Author’s credentials: Matt Fitzgerald is a fitness and nutrition sports journalist whose writings appear in multiple running and athletic magazines. In addition, Matt Fitzgerald has also coauthored numerous books regarding health and fitness
 * INFORMATION: **

Scope and purpose of the work: The scope of the article appears to be to inform the reader that although there are certainly some nutritional supplements that have little to no beneficial effect, there are some that do. The article also intends to identify and explain seven of these supplements.

Intended Audience: The intended audience seems to be people who participate in sport or workout fairly intensively and are looking for ways in which they can improve their performance while remaining healthy.

Thesis or main idea: The main of the article is to enlighten the reader of the specific benefits for athletes of incorporating, creatine, fish oil, iron, multivitamins, powdered greens, vitamin D, and whey protein into your diet.
 * SUMMARY **

Summary of main arguments: The article begins with creatine, discussing the increased storage capability of creatine phosphate it creates, resulting in more energy for high intensity efforts and simultaneously boosts the gain of strength and power from a workout. Next, the article moves on to fish oil and the benefits of omega-3, which helps maintain the nervous system, the immune function, and healthy cell walls. Additionally, the article mentions that if you are a vegetarian, another option for omega-3 is flaxseed oil. Following that, the article moves on to iron and the its role in the formation of red blood cells and in reducing anemia, or persistent fatigue. Also noted is that due to menstruation, women need more iron than men do, yet typically get less due to smaller diets overall. The article suggest eating tuna, chicken and beef or using iron pills if and only if recommended by your doctor. Following that the article mentions multivitamins in order to fill the gaps of a diet, however, the article recommends attempting to fill as much of your missing nutrients with real food and to avoid taking multivitamins with 200% or more of the daily recommended value. After that, the article moves on to powdered greens, which can be added to liquid or smoothie-like foods in order to provide a nutritional kick, although they should not be taken as a substitute to actual vegetables. Next, the article talks about vitamin D and how lack of this in your diet can reduce athletic performance and increase your risk for certain types of cancer, the author suggests spending 15-20 minutes in the sun 2-3 times a week. Lastly, the article introduces whey protein, referring to it as a calorically efficient source of protein, protein fractions, and amino acids. The article suggests adding it to food items similar to those for powdered greens and recommends using it immediately after a workout.

Summary of evidence: The article contains a few pieces of evidence to support specific claims and daily recommended values.
 * EVIDENCE **

Evaluation of research: Although the research matches up with the other sources I have read so far, there are no citations or specific references to sources outside of the author’s individual intelligence.
 * EVALUATION **

Evaluation of scope: The author sufficiently addresses his scope; the only thing I would say is that for some of the recommended supplements there is no reason given to use them. For example in the powdered greens it says they are used for a nutritional boost in vegetables yet states they are no substitute for actual vegetables, so why not eat an actual vegetable instead?

Evaluation of author bias: The author’s history of being a runner and focusing primarily upon runner related nutrition as opposed to nutrition for all athletes in general adds a slight bias in his writing, such as when he explained the benefits of the seven supplements they were often in terms of runners and not athletes in general.

This article will be decently helpful to me in that not only does it provide a perspective of the effect of nutrition on one specific sport, but it also provides information on how to maintain an overall healthy diet if you cannot fit everything into your diet that you want to. Additionally, the article’s information supports that of prior articles I have found regarding the effects of certain nutrients.
 * REFLECTION: **

Springfield Township High School ** Graduation Project Annotated Bibliography **


 * Student Name: Evan Sachs **
 * Annotation # 5 **

Applegate, Liz, ph.D. "No more coffee guilt—caffeine boosts leg and brain
 * MLA Citation: **

 power." //Runner's World//: n. pag. Web. 12 Oct. 2011.

 

Author’s credentials: Liz Applegate is the director of sports nutrition at the University of California at Davis, author of numerous fitness and nutrional books and articles, and has a ph.D.
 * INFORMATION: **

Scope and purpose of the work: The scope of the article is to underline the benefits of caffeine in exercise and recovery.

Intended Audience: The intended audience is people who exercise on a fairly consistent basis and are looking for ways to increase their performance and energy levels

Thesis or main idea: The main focus of this article is on caffeine’s effect on hydration, performance, and endurance.
 * SUMMARY **

Summary of main arguments: The article begins by discussing the cognitive enhancing capabilities of caffeine and stated that it increases your quick-decision making skills. Next, the article brought up that caffeine increases reaction time and running speed. Following that, the article states that as long as you don’t exceed 550 milligrams, it will have essentially no effect on hydration levels. Lastly, the article mentions that caffeine can help restore up to 66 percent more glycogen than if you don’t have caffeine after a workout.

Summary of evidence: The article provides evidence for each of its statements on the effects of caffeine, in the form of a case study that supports their findings.
 * EVIDENCE **

Evaluation of research: The research and organization of the article are all in good order, the only negative thing to say is that although the author provides case study evidence for each of her arguments, she doesn’t provide a link or access to the those studies so we are required to take her word that they are reliable and valid resources, which isn’t a huge problem though due to her credentials.
 * EVALUATION **

Evaluation of scope: The article accurately and successfully achieved its scope and provided all the necessary information.

Evaluation of author bias: The author does a good job of keeping bias outside of the article, the only thing I can say is that the article doesn’t mention any of the downsides of caffeine which I have seen mentioned in the other articles I have read.

Overall, this article will be fairly helpful to me, it provides an opposite perspective on the uses of caffeine in athletics as well as supporting some claims that I have seen in other articles. Additionally, the specific effects of caffeine that it provides will make it easy to incorporate the information into my presentation.
 * REFLECTION: **

Springfield Township High School ** Graduation Project Annotated Bibliography **


 * Student Name: Evan Sachs **
 * Annotation # 6 **

Mandali, Swarna L. "Coaching the vegetarian athlete: ensure that your athletes have the fuel they need for peak performance." //JOPERD--The Journal of Physical Education, Recreation & Dance// 82.2 (2011): 44+. //Gale Student Resources In Context//. Web. 14 Oct. 2011
 * MLA Citation: **

Author’s credentials: Swarna Mandali is the Professor of Dietetics & Nutrition and Dietetics Program Coordinator at the University of Missouri and has gotten her Ph.D.
 * INFORMATION: **

Scope and purpose of the work: The scope of the article is to inform the reader of proper nutrition for peak performance for vegetarian athletes.

Intended Audience: The intended audience is vegetarian athletes or vegetarians that workout on a consistent basis.

Thesis or main idea: Although it requires knowledge and careful consideration, it is possibly for vegetarian athletes to maintain a nutritionally optimal diet in order to perform at their peak performance level.
 * SUMMARY **

Summary of main arguments: The article begins by identifying the different types of vegetarians and what types of foods each is not allowed to eat. Next, the article recommends that vegetarians take approximately 10 percent more protein than non-vegetarians because the most common forms of protein for vegetarians, beans and grains are only 78 to 85 percent digestible. Following the same train of thought, the article then details how much protein vegetarians should consume based on their body weight in kilograms and what type of exercise they are doing. In addition to beans and grain, the article also suggests nuts, soy products, legumes, and meat substitutes as alternate sources of protein. After that the article provides a list of specific nuts, grains, etc. and how much protein they contain per serving size. Next, the article moves onto iron and its benefits to the body. The article then details how much iron a person needs and recommends a list of food that vegetarians can eat to obtain it, green leafy vegetables, nuts, nuts, seeds, and dried fruits. Furthermore, the articles moves on to discussing Zinc, its benefits on the body, and the most available means of it for vegetarians, such as legumes, whole grains, nuts, and seeds. Next, the article transitions into the topic of calcium, the advantages of meeting the advised daily amount and the effects of not meeting it. Lastly, the article depicts a few ways in which a vegetarian can obtain calcium, orange juice, soy milk, tofu, and soy yogurt.

Summary of evidence: The article is well organized; each subtopic is separated from the others and all claims made by the article were supported by numerous other health and fitness organizations and academic journals such as the //International Journal of Sports Nutrition// and the //U.S. Department of Agriculture Agricultural Research Services.//
 * EVIDENCE **

Evaluation of research: The research employed by the article great, it’s concise and directly relates and supports the claims made by the article regarding proper nutrition for vegetarian athletes.
 * EVALUATION **

Evaluation of scope: The author effectively addresses the scope, it directly addresses the main problem area that vegetarian athletes may encounter and how to counteract them.

Evaluation of author bias: The author does a good job removing nearly all bias from the article, the only thing I can say is that the author does bring twice that if they are athletes, vegetarians should make sure they have good reason for being vegetarian.

This article will be very helpful in my project; it reveals an entirely new viewpoint on nutrition for athletes that I hadn’t even initially thought of when I decided to do my project on this topic. The information provided was detailed and specific, its attempt to address the different forms of vegetarians as opposed to addressing all types as one gave me a better understanding of the topic and will help me clarify the difference when I address it in my presentation.
 * REFLECTION: **

Springfield Township High School ** Graduation Project Annotated Bibliography **


 * Student Name: Evan Sachs **
 * Annotation # 7 **

Nisevich, Pamela M. "Sports nutrition for young athletes: why nutrient deficiencies can spell defeat for kids who compete in sports." //IDEA Fitness Journal// Apr. 2008: 65+. //Expanded Academic ASAP//. Web. 18 Oct. 2011.
 * MLA Citation: **

Author’s credentials: Pamela M. Nisevich is a licensed dietician, a nutrition expert for a wellness consulting practice, and Director of Continuing Education for the American Dietetic Association Practice Group, Sports, Cardiovascular and Wellness Nutritionists.
 * INFORMATION: **

Scope and purpose of the work: The scope of the article is to address the effects of inadequate nutrition, primarily to athletes.

Intended Audience: The intended audience is primarily athletes or people who work out on a fairly consistent basis.

Thesis or main idea: The main idea o the article is that there are numerous nutrients essential for a balanced diet and peak performance, and that an inadequate supply of any of them can result in negative consequences.
 * SUMMARY **

Summary of main arguments: The article begins with a fairly brief introduction discussing the problems associated with nutrition and then moves on to the effects of not enough of specific nutrients, starting with carbohydrates. The article states that a lack of carbohydrates causes inadequate glycogen stores, thus resulting in premature fatigue. Not only does this compromise performance, but it also forces the body to obtain energy from a different source, primarily in the form of protein, which it prefers to not have to do. Following that, the article moves on to calcium and how a deficiency of it can cause a decreased bone mass which consequently increases the chance of getting a stress fractures and other muscle related injuries. Next, the article moves on and begins to discuss vitamin B and folate. It states that not enough vitamin B and folate can lead to apathy, fatigue, muscle soreness, and decreased cognitive functioning. Additionally, the article talks about how low levels of iron can lead to a compromised immune system, fatigue, and decreased cognitive abilities. After that, the article transitions into the topic of fluids, starting off by listing symptoms of dehydration and two major effects of dehydration, fatigue and heart related problems.

Summary of evidence: The article has an abundance of research and references used to back their claims; specifically, it has research or a case study that backs up their claims of the negative effects of having a deficiency for each of the nutrients and fluids they mentioned. Additionally, the article provides a list of references that they used to support and help create their article including numerous fitness and neutrino journals and the Food and Nutrition Board.
 * EVIDENCE **

Evaluation of research: The research utilized by the article is excellent, the bulk of the research or case studies it uses are from not too long ago and all directly address and confirm the claims that the article makes regarding each one of its points.
 * EVALUATION **

Evaluation of scope: The article successfully addresses the scope by definitively identifying a variety of nutrients and not only their role in maintaining a healthy body, but primarily in the negative effects associated with a deficiency for each.

Evaluation of author bias: The author does a good job of keeping as much bias out of the article as possible in order to achieve a fairly consistent tone that does not lean one way or another towards taking steps on how to avoid deficiencies; it simply states them as they are.

This article will be quite helpful, contrary to nearly all the articles I have gathered at this time, it tells me the effects of not having enough of the nutrients you need for a healthy diet as opposed to what ones and how much of them you need in order to maintain a balanced diet. Additionally, it also contains case studies and research which I can access if needed in order to prove the points made. Lastly, there is also a small section in the article about how much protein a carbohydrates a person should consume based on their weight, duration, and intensity of their exercise which matches with the one I found in a previous article.
 * REFLECTION: **

Springfield Township High School ** Graduation Project Annotated Bibliography **
 * Student Name: Evan Sachs **
 * Annotation # 8 **

Bell-Wilson, Jenna A. "The buzz about nutrient timing: enhance performance, promote recovery and improve muscle integrity by ingesting ideal nutrient combinations at optimal times." //IDEA Fitness Journal// Feb. 2005: 40+. //Expanded Academic ASAP//. Web. 20 Oct. 2011
 * MLA Citation: **

Author’s credentials: Jenna A. Bell-Wilson is a licensed and registered dietician, CSSD, has her PhD in exercise science, and is the author or coauthor of numerous journals and books dedicated to fitness and nutrition.
 * INFORMATION: **

Scope and purpose of the work: The scope of the article is to identify the best nutrients for your body at the best time in order to enhance performance and recovery.

Intended Audience: The intended audience is people who work out regularly and a fairly intense rate and athletes.

Thesis or main idea: The main idea of the article is to inform the reader that although what you put into your body is important, just as important is when you put it in.
 * SUMMARY **

Summary of main arguments: The article begins by introducing the idea of nutrient timing, essentially the idea that the timing of when you eat is just as important as what you eat and also introduced the idea of dividing the day into three phases. Phase 1, the energy phase, is during the actual workout. During this phase, the article recommends taking in carbohydrates in conjunction with proteins, approximately 16g in 15-20 minute intervals. Phase 2, the anabolic phase, takes place within 45 minutes after finishing exercise or competition. The articles defines five goals to achieve during this phase, the enhancement of muscle blood flow, a shift from catabolism into anabolism, the restoration of glycogen levels, the growth and repair of tissue, and the reduction of muscle damage and the bolstering of the immune system. The article suggests taking in protein, carbohydrates, and water during this phase. Lastly, phase 3, growth phase, more or less accounts for the rest of the day. The goals of this stage are to increase the production of protein synthesis, maintaining glycogen levels, and getting to a positive nitrogen balance. Next, the article gives specifics for what to eat when depending on the type and intensity of exercise, primarily split into endurance or resistance training. Finally, the article provides a glossary of hormones listing their function and response to exercise as well as listing specific examples for combining carbohydrates and proteins for pre and post training.

Summary of evidence: The article does a more than adequate job in supporting its claims and suggestions with evidence. They had listed case studies and research that directly supported their findings in each of the three phases. Additionally, the article referenced a myriad of sports, fitness, and nutrition magazines and books in order to further solidifying the findings of the article.
 * EVIDENCE **

Evaluation of research: The research employed by the article id very good, not only does it specifically direct the points addressed in the article, but it additionally drew on more recent research, revealing the current support of their ideas.
 * EVALUATION **

Evaluation of scope: The article does an exceptional job of addressing the scope, in addition to introducing and explaining of the concept of nutrient timing, the article mentions specifics of how to use it properly depending on the type of exercise.

Evaluation of author bias: The author successfully avoids nearly all bias in the writing of the article, possibly the only thing I could day is that some the research they used to back up their points was only for cyclists, so it’s possible that it might not apply to all other forms of exercise.

This article will be quite helpful in creating my presentation. Although it provides fairly similar information regarding what nutrients are important, it is one of the only articles that I have found that addresses the importance of the timing of when they are consumed and also specifically gives times that are best dependent upon the type and duration of exercise. Moreover, the article provides examples of foods to eat directly before and during exercise which most of the other articles I have tend to not focus upon. Lastly, the information specifically regarding the hormones at the very end introduced a new perspective on my topic that I hadn’t even considered.
 * REFLECTION: **

Springfield Township High School ** Graduation Project Annotated Bibliography **
 * Student Name: Evan Sachs **
 * Annotation # 9 **

"The Complete Guide to Workout Nutrition [Infographic]." //Greatist//. N.p., n.d.
 * MLA Citation: **

Web. 24 Oct. 2011. 

Author’s credentials: The author, Calvin Men, is a nutrition and fitness journalist.
 * INFORMATION: **

Scope and purpose of the work: The purpose of the article is to provide an easy to follow plan that outlines workout nutrition.

Intended Audience: The intended audience is anyone who workouts or plays a sport and is interested in what is best for their body

Thesis or main idea: The main idea of the article is that there are many different steps and components of maintain a healthy diet while working out depending on whether you’re more focused on cardiovascular exercise or strength training.
 * SUMMARY **

Summary of main arguments: The article begins with the pre-workout stage, stating that strength trainers should focus more on getting protein while cardio trainers should focus on primarily consuming carbohydrates. Next, the article notes that these should be consumed approximately 30-60 minutes before exercise. Next, the article mentions that high GI carbs can provide quick boosts of energy and provides a list of foods containing these carbs. The article then pieces together these foods in order to provide the reader with some sample meals that will might all the suggested requirements. After that, the article moves on to the post exercise phase. For strength trainers, it suggest a protein shake within 2 hours after exercise in order help your body build lean muscle. The article also makes note that no evidence has been produced to prove that a protein shake during strength training will help. On the cardio trainer side, the article talks primarily about hydration for post exercise. The article states that generally water is the best option, yet if you require the extra electrolytes it suggests coconut water. Next, the article provides a general listing of types of food that each type of trainer should eat after their workout, followed by specific meals. Lastly, the article reiterates how soon before and after your workout you should eat.

Summary of evidence: There is no specific evidence, such as case studies or research to support the claims of the article, however, it has a list of reputable references.
 * EVIDENCE **

Evaluation of research: Although the article provide no direct evidence to support their claims, they match up with information I have obtained from other articles. Additionally, the list of references includes affair amount of well respected sources such as Vanderbilt University and CBS news.
 * EVALUATION **

Evaluation of scope: The scope of the article is sufficiently addressed, it comments upon, with enough detail to provide the reader a better understanding of the nutritional needs of the body when exercising.

Evaluation of author bias: There seems to be essentially no bias in the article, the only thing I would comment upon is that the article only breaks down exercise into two different types, strength training and cardiovascular training, as if assuming there are no other types of exercise.

This article will greatly help me in the creation of my research project. In addition to the fact that it provides numerous examples of specific meals which meet the suggested amount of nutrients for pre and post workout meals, it is also in a format which provides numerous pictures to make it easier for the reader to understand. These pictures will also be helpful in my project by serving the same purpose. Lastly, I learned one related yet interesting piece of information that I had not known, low-fat chocolate milk is one of the best post-exercise drinks for both cardiovascular and strength trainers because of its carbohydrate to protein ratio.
 * REFLECTION: **

Springfield Township High School ** Graduation Project Annotated Bibliography **
 * Student Name: Evan Sachs **
 * Annotation # 10 **

Clark, Nancy. "Electrolytes: what are they?" //Palaestra// Spring 2010: 43+. //Gale Student Resources In Context//. Web. 24 Oct. 2011
 * MLA Citation: **

Author’s credentials: Nancy Clark is an MS, RD, CSSD, and author or coauthor of four books of nutrition.
 * INFORMATION: **

Scope and purpose of the work: The scope of the work is to identify what electrolytes actually are and what they do.

Intended Audience: The intended audience is anyone who plays a sport or exercise consistently and uses sports drinks or is interested in starting to use them but is unsure about what the actual benefits are.

Thesis or main idea: The main idea of the article is that electrolytes do indeed serve a purpose for athletes or people who exercise for extended periods of time and have specific functions.
 * SUMMARY **

Summary of main arguments: The article begins by defining electrolytes as positively charged particles that facilitate our bodies functions. Additionally, the article introduces a few of the well known electrolytes, potassium, calcium, sodium, and magnesium. The article then provides a basic description of their functions, calcium and magnesium help muscles to relax and contract while potassium and sodium help maintain the proper level of water outside and within a cell. Next, the article moves on to when people need additional electrolyte supplements. That article advises that the average exerciser doesn’t need extra electrolytes unless they plan on exercising for approximately four hours. If you are an excessive sweater, the article suggests bringing along salty snacks when you exercise in order to replenish your body’s sodium stores. Although the article states it is less likely to have potassium deficiency, when it does occur the article suggests oranges, bananas, raisins and dairy products. In order to obtain the recommended amounts of calcium and magnesium, the article suggests dairy or soy products and leafy greens, whole grains, peanut butter, dried lentils, and nuts respectively. The article continues to mention various situations where it is appropriate to add additional electrolytes to your diet and the best form in which to take them.

Summary of evidence: The article is well organized and contains specific examples of how much and what to eat to obtain the specified amounts of each electrolyte.
 * EVIDENCE **

Evaluation of research: Although there isn’t much research or case studies used to validate the points, the article does provide specific numbers when referring to how much of each electrolyte is needed by the body. Additionally, the information provide about which foods contain which electrolyte match up with other sources that I have already read.
 * EVALUATION **

Evaluation of scope: The scope is of the article is fairly well met, however it seems the article deviates more towards how to obtain electrolytes and when they are needed as opposed to the actual function of them.

Evaluation of author bias: The author does a good job of keeping bias out of the article, it relates its points to multiple sports, not simply limiting them to running or cycling or any other single sport like I have seen some other articles do.

This article will be very helpful in the making of my research project. Although many of the other sources I have gathered mention electrolytes and that many athletes take extra in the form of energy drinks, this is the first article I have used that explains the purpose of each as well as where to naturally occurring electrolytes as opposed to resorting to sports drinks
 * REFLECTION: **