The WINForum Nutrition Blog

Fast Sports Nutrition Facts

noreply@blogger.com (WINForum) — Wed, 25 Jan 2012 19:26:00 +0000

Water, Water Everywhere

You can survive for a month without food, but only a few days without water.

Water is the most important nutrient for active people.
When you sweat, you lose water, which must be replaced. Drink fluids before, during, and after workouts.
Water is a fine choice for most workouts. However; during continuous workouts of greater than 90 minutes, your body may benefit from a sports drink.
Sports drinks have two very important ingredients - electrolytes and carbohydrates
Sports drinks replace electrolytes lost through sweat during workouts lasting several hours.
Carbohydrates in sports drinks provide extra energy. The most effective sports drinks contain 15 to 18 grams of carbohydrate in every 8 ounces of fluid.

Rev up Your Engine with Carbohydrates
Carbohydrates are your body's main source of energy.

Carbohydrates are sugars and starches, and they are found in foods such as breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar.
Sugars and starches are broken down by your body into glucose, which is used by your muscles for energy.
For health and peak performance, more than half your daily calories should come from carbohydrates.
Sugars and starches have 4 calories per gram, while fat has 9 calories per gram. In other words, carbohydrates have less than half the calories of fat.
If you regularly eat a carbohydrate-rich diet you probably have enough carbohydrate stored to fuel activity. Even so, be sure to eat a precompetition meal for fluid and additional energy. What you eat as well as when you eat your precompetition meal will be entirely individual.

Flexing Your Options to Build Bigger Muscles
It is a myth that eating lots of protein and/or taking protein supplements and exercising vigorously will definitely turn you into a big, muscular person.

Building muscle depends on your genes, how hard you train, and whether you get enough calories.
The average American diet has more than enough protein for muscle building. Extra protein is eliminated from the body or stored as fat.

Score with Vitamins and Minerals
Eating a varied diet will give you all the vitamins and minerals you need for health and peak performance.

Exceptions include active people who follow strict vegetarian diets, avoid an entire group of foods, or eat less than 1800 calories a day. If you fall into any of these categories, a multivitamin and mineral pill may provide the vitamins and minerals missing in your diet.
Taking large doses of vitamins and minerals will not help your performance and may be bad for your health. Vitamins and minerals do not supply the body with energy and, therefore are not a substitute for carbohydrates.

Popeye and All That Spinach
Iron supplies working muscles with oxygen.

If your iron level is low, you may tire easily and not have enough stamina for activity.
The best sources of iron are animal products, but plant foods such as fortified breads, cereals, beans and green leafy vegetables also contain iron.
Iron supplements may have side effects, so take them only if your doctor tells you to.

No Bones About It, You Need Calcium Everyday
Many people do not get enough of the calcium needed for strong bones and proper muscle function.

Lack of calcium can contribute to stress fractures and the bone disease, osteoporosis.
The best sources of calcium are dairy products, but many other foods such as salmon with bones, sardines, collard greens, and okra also contain calcium. Additionally, some brands of bread, tofu, and orange juice are fortified with calcium.

A Weighty Matter
Your calorie needs depend on your age, body size, sport and training program.

The best way to make sure you are not getting too many or too few calories is to check your weight from time to time.
If you're keeping within your ideal weight range, you're probably getting the right amount of calories.

"Fast Facts About Sports Nutrition" reviewed by The American Academy of Family Physicians Foundations. Read more: http://www.fitness.gov/resources-and-grants/fit-facts-and-tips/fast-facts.html

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information to coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. Want to know more? Visit www.winforum.org

How to Self Check Your Hydration

noreply@blogger.com (WINForum) — Tue, 24 Jan 2012 19:09:00 +0000

Emily Edison, M.S., R.D. explains hydration and teaches you how to self check your hydration status. As we have mentioned before being just 1-2% dehydrated can significantly decrease your ability to perform at your peak level. Hydration is so important for athletes, here is just one more tool to help you be at your best.

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more on hydration and other topics nutrition topics visit www.winforum.org

What You Eat Affects How You Sleep

noreply@blogger.com (WINForum) — Mon, 23 Jan 2012 20:19:00 +0000

Reach for Tryptophan-Rich Foods
We've all heard of warm milk's magical ability to send us off to dreamland. Do you know why it's true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other foods that are high in tryptophan include nuts and seeds, bananas, honey, and eggs.

Indulge Your Craving for Carbs
Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.

Have a Snack Before Bedtime
If you struggle with insomnia, a little food in your stomach may help you sleep. But don't use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.

Put Down the Burger and Fries!
As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles. A heavy meal activates digestion, which can lead to nighttime trips to the bathroom.

Beware of Hidden Caffeine
It's no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don't forget about less obvious caffeine sources, like chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime.

Medications May Contain Caffeine
Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.

Beware of Heavy, Spicy Foods
Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. It can also lead to heartburn, as can spicy cuisine. Make sure to finish a heavy meal at least four hours before bedtime.

Keep Protein to a Minimum at Bedtime
Sorry Atkins. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.

Cut the Fluids by 8 P.M.
Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You're sure to have interrupted sleep if you're constantly getting up to go to the bathroom.

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

Food Label Tricks to Avoid

noreply@blogger.com (WINForum) — Mon, 16 Jan 2012 19:02:00 +0000

After overindulging during the holidays, many of us have resolved to eat a healthier diet in the new year. But doing so means choosing the right foods, and too often misleading food labels prompt us to purchase items that we think are good for us but really aren't. Here are 10 common labeling tricks to be aware of as you beef up your diet in 2012.

No Trans Fat

On labels anything less than 0.5 grams of trans fat -- a "bad" fat that's been linked to heart disease and other conditions -- can be legally rounded down to zero. That means if you eat several servings of a so-called trans fat-free food -- or a few such foods a day -- you can wind up consuming measurable amounts of trans fat. To avoid it, check ingredient labels and steer clear of anything containing partially hydrogenated oils.

Multigrain

A growing array of products from bread to potato chips proudly proclaim themselves to be "multigrain." While this may appear to be a synonym for "whole grain" or "whole wheat" -- which is associated with a reduced risk of heart disease, diabetes and digestive problems -- it's not. It simply means the food is made from several grains, which may be whole or refined. Labels such as "12 grain" and "made with" whole wheat can be equally deceptive. To make sure the food is rich in whole grains, check the ingredients. The first one listed should contain the word "whole."

All Natural

The "natural" label implies that a food contains no artificial ingredients and is therefore more wholesome. But often that's not the case. The FDA has no strict definition of the term, and many packaged foods claiming to be natural contain added chemicals and other substances. The USDA, which regulates meat and poultry, has a more precise definition (no artificial ingredients and minimally processed), but it still allows for some additives. In addition, it's permissible to slap a "natural" label on meat and poultry from animals raised with antibiotics or hormones.

Organic

The evidence is inconclusive as to whether organic produce is more healthful than the conventional kind, but even if it is, an "organic" label on packaged foods is no guarantee that they're better for you. Organic products, which tend to be significantly more expensive than their conventional counterparts, can be just as high in salt, sugar or calories, low in fiber and devoid of nutrients. What's more, they may legally contain non-organic ingredients.

High in Fiber

To boost their fiber content, many packaged foods contain added fiber with names such as inulin, maltodextrin and polydextrose. While these count toward a food's fiber total, they haven't been proven to offer the same health benefits as the naturally-occurring fiber found in fruits, vegetables and whole grains. Plus, inulin can cause gastrointestinal discomfort. To tell whether a product contains these inferior forms of fiber, check the ingredient list.

No High Fructose Corn Syrup

Despite its reputation as a sinister chemical concoction, human studies of the sweetener high-fructose corn syrup (HFCS) have generally shown it to be no worse for our waistlines or our health than table sugar. The two have a similar chemical makeup, and both contain about the same number of calories. Just because a product contains an alternative to HFCS -- whether sugar, fruit juice concentrate, brown rice syrup or agave nectar -- doesn't necessarily make it more healthful. All caloric sweeteners, if consumed in excess, can contribute to obesity and related health problems.

Contains Sea Salt

Though sea salt may sound like something that's natural and benign, it offers no clear health advantages over table salt. By weight, both contain about the same amount of sodium, which is what poses a health risk. Unlike table salt, sea salt can contain trace amounts of minerals such as magnesium and copper. While these can add extra flavor, the levels are too low to pack any real nutritional punch

Supports a Healthy Immune System

A growing number of products imply that they can boost immunity and ward off illness. But there's typically little or no evidence for such claims. This deception is permitted because of a loophole in labeling rules. By saying that a food "maintains" or "supports" normal functioning (such as a healthy immune system, blood pressure or cholesterol levels) instead of explicitly stating that it can treat or prevent a condition, manufacturers don't have to provide any proof. As a result, any claims that use this type of sneaky language are best ignored.

Excellent Source of Omega-3

Studies show that fish oil is good for the heart, and many products from mayonnaise to peanut butter have added omega-3 fatty acids, the key ingredient in fish oil. But these foods typically contain a form of omega-3s known as alpha-linolenic acid (ALA), which comes from plant sources such as flaxseed and canola oil rather than fish. The health benefits of ALA are not nearly as well documented as those of fish oil. Plus, the amount we get from some products may be too low to provide any benefit. You're better off getting your omega-3s from fish such as salmon.

Serving Size

Perhaps the biggest trick of all is unrealistic serving sizes listed on the Nutrition Facts panel. Because we often consume more than these amounts, we wind up getting more calories, saturated and trans fat and sodium than the label indicates. Especially misleading are snacks and beverages from vending machines or convenience stores that seem to be single servings. Often the fine print reveals that they contain two or three servings, making them even less healthful than they appear. Just another reason to always read before you eat.

Excerpts taken from “Top 10 Food Label Tricks to Avoid in 2012” by Robert J. David, Ph.D. Read more: http://www.huffingtonpost.com/robert-j-davis-phd/food-labels_b_1173411.html?ref=email_share#s579404&title=Related_Video

WINForum and Best Teen Diets recommend healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer objective and relevant nutrition information. Visit our websites www.winforum.org and www.bestteendiets.org for more information.

Foods to Help Relieve Menstrual Cramps

noreply@blogger.com (WINForum) — Fri, 13 Jan 2012 20:06:00 +0000

Abdominal pain and discomfort is an unfortunate reality that female athletes must deal with from time to time. For some athletes the pain can be so bad that it can actually affect their ability to perform. These are some examples of foods that may help reduce the discomfort and get you back in the game.

Menstrual cramps are throbbing or aching cramps in the lower abdominal area experienced by many women just prior to menstruation. Hot baths, over-the-counter or prescription pain medications and heating pads are common remedies sought to relieve pain. Women's health expert Christiane Northrup, MD, recommends that those who struggle with frequent or severe menstrual cramping make dietary lifestyle alterations as a means of potential prevention or treatment. If your premenstrual cramps are severe and interfere with your usual life, talk with your doctor prior to changing your diet to determine whether the cramps are indicative of other health conditions.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats the body can't produce on its own. According to Northrup, omega-3 intake may help reduce or prevent pre-menstrual cramping. Omega-3 fats are found in fatty fish such as tuna, salmon, mackerel and sardines as well as flax seeds, flax seed oil, walnut, walnut oil and canola oil. Since fats also aid in nutrient absorption, consume omega-3 fats as additions to nutritious meals or snacks to reap further nutritional benefits. Add ground flax seeds to whole-grain cereals or yogurt at breakfast, or garnish salads and other dishes with walnuts. The American Heart Association recommends two servings of fatty fish per week (the equivalent of approximately 6 oz.) for optimum health results.

Vitamin C-Rich Foods

Vitamin C, also known as absorbic acid, is a water-soluble vitamin we must obtain through diet. Northrup recommends increased vitamin C intake, up to 1,500 mg per day, once menstrual cramping has set in as a means of reducing pain. Citrus fruits such as oranges, grapefruit and citrus juices as well as strawberries, raspberries, zucchini, asparagus, tomatoes, sweet bell peppers, kale, cauliflower, celery, broccoli and potatoes, contain valuable amounts of vitamin C. A smoothie or juice blend made from citrus juices, citrus fruit and berries is a simple way to reap hearty amounts of the nutrient. Incorporate multiple sources of vitamin C-rich foods during days you experience cramping for best results. Since vitamin C is also an antioxidant, your immune system's ability to resist infections and disease may improve as well.

Peppermint

Peppermint is a plant often used to create flavoring for breath mints, toothpaste and various sweets. According to the University of Maryland Medical Center, peppermint also holds antiviral properties and may help reduce emotional anxiety, stomach pain, indigestion and menstrual cramps. Peppermint is available in herb, dried leaf and tea form. Use peppermint to season foods during days preceding menstruation or seep leaves to serve as hot tea. Though peppermint has been used as an herbal remedy throughout history, many natural herbs cause interactions with medications. If you are currently taking prescribed or over-the-counter medications, talk with your doctor about peppermint prior to incorporating it into your diet

Article: “Foods to Relieve Menstrual Cramps” by August McLaughlin with Livestrong.com. Read more: http://www.livestrong.com/article/78349-foods-relieve-menstrual-cramps/#ixzz1jMxKH9su

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

Tournament Nutrition

noreply@blogger.com (WINForum) — Thu, 12 Jan 2012 18:50:00 +0000

You’ve worked long and hard to prepare for this competition, and the outcome could mean winning the championship. The last thing you want after grinding your way through the preliminary rounds of competition is to bottom out during the finals!

One of the biggest nutrition challenges of tournaments is what to eat in the limited time before and between games, in order to keep your energy levels up all the way through the competition. Optimal recovery between events can be critical to consistently achieving your best performance. Your skill level and training may give you an edge over your competition, but if you’re dehydrated or running low on fuel, that advantage can quickly evaporate.

Get a good start
One of the most important things you can do to prevent a drop-off in performance over the course of a tournament or meet is to start fully fueled and hydrated.

If possible, taper your training for a few days before the start of a grueling tournament. At the same time, boost your daily carb intake to about 4.5 grams of carbs for every 1 lb (0.45 kg) of body weight. This is about 675 gram of carbs for someone weighing 150 lbs (68 kg). This carbo-loading strategy will enable you to super-maximize the storage of glycogen muscle fuel prior to the competition. Yes, a pasta dinner the night before a competition is still a great idea, but it takes extra carbs for a few days before your tournament to effectively carbo load.

The general advice for eating just before a competition is to consume a carbohydrate-rich meal somewhere between 2–4 hours before the action begins. This will help top off your glycogen stores and ensure a steady supply of blood glucose during competition. It’s also wise to make sure that you’re well-hydrated at the start of exercise. Do this by drinking fluids as soon as you wake up and continuing to drink regularly up to your first competition of the day.

Here’s an example of a high-carb, pre-exercise meal:

· Breakfast cereal with lowfat or nonfat milk

· Banana

· Toast with jam or honey

· Yogurt

If pre-game jitters have your appetite waning, don’t skip out on carbs entirely. Instead, try liquid or less-solid carbohydrate sources such as a fruit smoothie, a meal-replacement drink, low-fat flavored milk, yogurt, applesauce, fresh or canned fruit, or low-fat pudding. Find a carbohydrate source that you’re comfortable consuming.

If you have an early-morning competition, and a full meal 2–4 hours before the start just isn’t feasible, a high-carb snack an hour or two before exercise is the way to go. Energy bars, yogurt, fruit smoothies, meal-replacement beverages, breakfast cereal with milk.

Recovery between events starts immediately
Okay, so you’ve emerged victorious from your first competition of the day and it’s on to the next round. Congratulations! But what do you do next? Post-competition, your first priority is recovery. Your window of opportunity for recovery starts as soon as your first event is over. Glycogen stores need reloading, and fluid and sodium losses need to be replaced.

The downtime between competitions will vary, so it’s wise to be prepared for any possibility. In addition, tournament and meet venues sometimes have limited access to food and fluids — or none at all. So don’t just hope for the best: Plan ahead. That means packing your bag and cooler with the types of fluids and foods you’ll need to keep hydrated and fueled throughout the day.

If your break between competitions is long (around 2–4 hours), a carbohydrate-rich meal with some lean protein is appropriate. Steer clear of slower-to-digest fried, fatty, or high-fiber foods. Examples of good choices are bagels, sandwiches, fruit, cereal with milk, and low-fat muffins — the same types of foods you would eat for a pre-exercise meal.

If the interval between competitions is short or uncertain, “grazing” is the best recovery strategy. Grazing involves consuming smaller portions of foods and beverages that are quickly and easily digested. Again, the focus should be mostly on carbs with some lean protein.

Below are some ideas for good grazing:

· Liquid meal supplement

· Fruit smoothie

· Breakfast cereal with low-fat or nonfat milk

· Pretzels

· Yogurt

· Low-fat puddings

· Mini-bagels

· Fruit (melons, plums, ripe bananas, peaches, cherries)

· PowerBar® Recovery bar

· Recovery beverage

· Performance Energy bars

· PowerBar Fruit Smoothie Energy bars

· PowerBar Gels

· Gel Blasts energy chews

· Energy Bites

· Endurance sports drink

Build variety
Plan on packing some variety in your bag: Take along snacks and the makings for small meals. Don’t burn out your taste buds by packing only sweet, carbohydrate-rich foods. Savory carbohydrate sources, such as noodle soups, crackers, and pretzels are often more appealing during the latter rounds of a competition. Also, savory foods tend to be higher in salt, which can help you replace the sodium lost in sweat. Consuming sodium will help you take in more fluids, as well as better retain the fluids you consume.

Maintaining hydration: Drink up and start EARLY!
Preventing dehydration is vital to sustaining optimal athletic performance throughout a tough competition.

Use these tips for maintaining hydration during tournaments and meets:

· Drink 14–20 ounces (400–600 ml) 2–4 hours before game time.

· Drink another 8 ounces (240 ml) during active warm-up.

· Start exercise well-hydrated: Make sure you have fully replaced the fluids you lost in your warm-up. You should be at your usual pre-exercise body weight.

· Steadily consume small amounts of fluids throughout the tournament or meet by taking advantage of quarter or halftime breaks and time-outs.

· Continue to sips fluids regularly between competitions.

Remember that a sport drink is more effective at maintaining hydration than plain water. This is especially true during hot and humid conditions and during long competitions. Also, a sport drink has the added benefit of being a good source of carbohydrate fuel.

· Cool fluids are usually most appealing: Use ice, if available, or freeze drinks the night before and allow them to thaw slowly over the day of competition.

Overnight recovery
Full recovery after an exhausting day of competition usually takes 24 hours or more. However, if your tournament or meet continues the next morning, then your window of opportunity for recovery opens as soon as your last competition of the day ends. For rapid recovery, remember to have recovery foods with you to eat right after your last competition of the day. Keep consuming carbs until you go to sleep.

Your body’s ability to synthesize and reload glycogen muscle fuel is fastest in the first 30 minutes after your competition ends. So your job is to consume carbs as soon as possible to help jumpstart the recovery process. The general rule of thumb is to consume enough carbs (in grams) to equal about ½ your weight in pounds, and to repeat within 2 hours or until you have a regular meal. For someone weighing 150 pounds, this would be 75 grams of carbs within 30 minutes, and another 75 grams of carbs within 2 hours or until you resume your usual high-carb meals.

You’ll also benefit from having some protein. Consuming a minimum of 15–25 grams of protein within an hour after competing provides the amino-acid building blocks your body needs for muscle tissue repair and building. Taking in protein may also help speed the rate of glycogen resynthesis after a long day of competing.

For effective rehydration after a tough day of exercise, plan to consume 16–24 fl oz (475–700 ml) of a recovery beverage, sports drink, or water for every 1 lb (0.45 kg) of weight lost during exercise. Rehydration will be more effective when sodium is included with the fluid or food you consume during recovery. Monitoring your body weight following a day of competition is a good way to assess your hydration status. If your body weight returns to your normal pre-exercise weight, it’s a good indicator that you’ve fully replaced your fluid and electrolyte losses.

Here are some post-competition foods that promote rapid recovery:

· Bread, rolls, bagels, and muffins

· Pasta and rice dishes

· Bread sticks

· Baked and boiled potatoes

· Sandwiches

· String cheese and crackers

· Fresh and canned fruits, fruit salad, and fruit smoothies

· Cereal with low-fat milk

· Yogurt or cottage cheese with fruit

· Thick-crust pizza

Putting it into practice
Practice may not make you perfect, but it will help to ensure that what you put in your mouth on the day of a competition will enhance — not hinder — your performance. Make certain that the foods and fluids you bring to a tournament or meet have all been put to the test during training. This will help you avoid food-related stress and issues during the competition.

Tournament day is not the day to try something new; stick with familiar foods!

Below is a practical example of a sports nutrition plan for a tournament schedule. The idea is to get a good start on the day of competition and to achieve optimal recovery between events. Use this example as a guide to developing a plan that works for your sport and specific needs.

Keep in mind the more time you have before a game, the more food you can take in; with less time before a game, you need to go easy, or you could be risking a game-ruining stomach ache.

Proof of principle
Will all this preparation and planning make a difference in your performance? Chances are very good that it will.

Soccer players, for example, have been found to have significantly depleted muscle glycogen stores after a game, with some players already showing low glycogen content at halftime. Players with depleted muscle glycogen stores covered less ground in the second half of the match — and at a lower speed. If a single game or match can deplete your muscle fuel stores and impair your performance, imagine what multiple competitions in a day or weekend can do.

Studies have also shown that carbo-loading before a competition allowed soccer players to complete 33% more high-intensity work during a game and allowed ice hockey players to skate for longer distances at a higher intensity, compared with when their normal dietary practices were followed.

Other studies have shown the performance benefits of a strategic approach to recovery in the interval between competitions occurring on the same day and when the competitions were on successive days or even a few days apart.

The bottom line is that during a competition, attending to your recovery as soon as possible after each event is critically important to ensuring your best performance.

Excerpts taken from "Tournament Nutrition Guide: Eat to Compete" by Tricia L. Griffin, R.D., C.S.S.D. Read more: http://www.powerbar.com/articles/60/tournament-nutrition-guide-eat-to-compete.aspx

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for coaches, trainers, athletes and parents that emphasizes the importance of healthy eating for peak performance.

Importance of a Good Lunch

noreply@blogger.com (WINForum) — Wed, 11 Jan 2012 21:08:00 +0000

For people who have the attitude that "food is fattening and I don't have time to eat anyway," lunch is just something to avoid. But for active people, and especially for performance-driven athletes, lunch is an important time to refuel after a busy morning or to fuel up for an afternoon workout. Also, lunchtime may offer an opportunity to rest your mind and recharge for a productive afternoon.

Active people tend to get hungry at least every 3 to 4 hours, so if you eat breakfast at 7:00 or 8:00 am you're generally ready for more fuel by 11:00 am or noon. Skipping or skimping on lunch can easily lead to problems: inadequate calorie replacement; poor quality afternoon exercise bouts; ravenous hunger and cravings for sweets, usually triggering a high intake of "junk food" later in the day; and weight gain due to overcompensating in the evening.

Research suggests that athletes who eat a substantial meal 4 hours before exercising do better than those who have eaten nothing for more than 4 hours. In one study (1), a group of cyclists consumed 1,200 calories in the form of a high-carbohydrate drink 4 hours before a workout. They performed 15% better during a post-workout performance test than those who had eaten nothing since the last night's dinner.

A general guideline is that athletes should consume 2 grams of carbohydrate per pound of body weight approximately 4 hours before competition or rigorous training (2). For a 150-pound athlete, this is 300 grams of carbohydrate, or 1,200 calories. Using pasta as an example, 1,200 calories would be about 6 cups cooked, or about I of a pound dry--quite a pile of pasta!

Of course, endurance athletes who train for competition need lots of calories, but even the average active person needs more than a mere apple or bagel for lunch. So how can you fit a healthful and enjoyable lunch into your busy day? Following are some tips that will help.

Overcome Your Excuses

"I don't have time to eat." Correction: You choose to do other things such as work, study, or exercise instead of eat. Make lunch more of a priority, and you can generally find a few minutes to eat. Even if you can't stop for a relaxing lunch break, you can perhaps snack on part of a sandwich between classes or customers. You could drink liquid lunches of juice or milk, or even meal supplements such as instant breakfast drinks, GatorPro, or Ensure.

"I'm on a diet." Skipping lunch is a common mistake among weight-conscious people who believe eating lunch adds needless calories to their diet. I counsel many athletes who habitually restrict their intake at breakfast and lunch, struggle through workouts, "blow their diet" in the late afternoon, overeat at night, and then start the vicious cycle over again the next day. They commonly have little success with weight loss--and little energy to enjoy exercising. They'd be better off eating a substantial breakfast and lunch and restricting calories at night.

"I don't like the cafeteria's lunches, but I'm too rushed to make lunch in the morning." If the food available to you at lunch is unappetizing, try these options:

1. Consider eating the food anyway. Any fuel is better than no fuel. If the available lunches are high in fat, compensate by eating less fat at other meals.

2. Go elsewhere to eat. If this means going to the local fast-food place or sub shop, be sure to choose carbohydrate-rich lunches, not burgers and fries laden with saturated fat. High-fat lunches fill your stomach, but they also clog arteries and leave carbohydrate-hungry muscles unfueled. Some ideas for fast-food sports lunches include:
o Bean or broth-based soups with a roll or sandwich and lowfat milk;
o A submarine sandwich with more bread than filling--containing lean meats such as deli turkey, roast beef, or ham, and lettuce, tomato, mustard, or light salad dressing for moistness;
o Thick-crust pizza topped with veggies rather than sausage or pepperoni (use napkins to blot obvious grease off the top of the pizza); and
o Fruit yogurt, a bagel, and a banana from the corner store.

3. Keep a variety of lunch foods stocked in your desk drawer. You can pull together a reasonable meal from dried soups, crackers, peanut butter, dried fruits, instant oatmeal, energy bars, and other nonperishable items. Just be sure to balance the day's intake with adequate low-fat dairy foods, fresh fruits and vegetables, and lean protein-rich foods at other meals.

4. Make time to pack a lunch. If packing lunches is a chore regardless of whether you pack them the night before or in the morning, see "Lunch Packing Tips" below to lighten the load.

Count the Benefits

Lunch is an important part of your exercise program. Keep in mind that your midday meal refuels muscles after a morning workout or prepares them for afternoon exercise. If you struggle with eating an adequate lunch, examine your excuses and experiment with different solutions. Notice the benefits that accompany proper lunchtime nutrition: reduced hunger, more energy, better workouts, fewer food cravings and obsessions, and more energy to choose and prepare a proper dinner. You won't go wrong if you strive to eat about a third of your day's calorie intake at lunch.

Lunch Packing Tips

Start at the Supermarket. Good nutrition starts in the supermarket. When shopping, plan for at least three different types of foods to include in each lunch--preferably from different food groups:

Low-fat dairy foods. Low-fat milk (for a thermos), yogurt (may be unrefrigerated for 4 to 6 hours without spoiling), low-fat cheese (for sandwiches, or to eat with crackers or bagels), cheese sticks, cottage cheese.

Fruits. Oranges, grapefruit, bananas, dried apricots or other dried fruits, or any seasonal fruit.

Vegetables. Raw carrots, green peppers (to be seeded and cut into wedges), tomatoes (for sandwiches), vegetable juices, salad ingredients.

Protein. Turkey, ham, lean roast beef (from the deli or home cooked), peanut butter, hummus, refried beans, bean burritos, tuna.

Bread and grain foods. Preferably whole-grain breads, bagels, crackers or other lightly processed grain foods; pretzels, popcorn.

Keep It Fresh. To preserve freshness, keep breads in the freezer and take out slices as you need them. You can make a sandwich on frozen bread; it will be thawed within minutes--certainly by lunchtime! Buy an assortment of food containers such as a wide-mouth thermos to hold dinner leftovers, canned or homemade soups, or cottage cheese; 6- to 8-ounce containers for applesauce, canned fruits, or yogurt; sandwich containers to keep bread fresh and unsquished; and an insulated lunch bag with an ice pack to keep foods chilled.

Make It Quick and Easy. Cook extra dinner and then enjoy the leftovers for lunch. Leftover casseroles, pasta, burritos, bean dishes, pizza, and soups can easily be reheated in a microwave oven. Reduce decision making by finding a healthful lunch that you enjoy and are willing to eat day after day. This makes shopping and planning much easier, and is nutritionally acceptable as long as you are making wholesome choices and getting a variety of foods at other meals. Some popular standby lunches: A big bagel with peanut butter, a cup of yogurt, and a banana; · A turkey sandwich made with light mayonnaise, an orange, a lowfat cheese stick, and pretzels; · Pita bread with hummus, a cup of yogurt, baby carrots, and a green pepper.

Article “Take Time for a Good Lunch” by Nancy Clark, M.S., R.D. Read more: http://fitnessforoneandall.com/guest/article/nutrition/lunch.htm

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for coaches, trainers, athletes and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

Proof Sports Nutrition Matters

noreply@blogger.com (WINForum) — Tue, 10 Jan 2012 18:22:00 +0000

Last night might not have been the best display of a National Championship, but you can’t argue that LSU and Alabama had outstanding seasons. You also can’t argue with the stats that are given in this article regarding sports nutrition and its affects on performance. After reading this I am sure you will be convinced that nutrition does matter and that you should make it a priority!

While millions of football fans will be watching two of the best college teams ever assembled in the BCS national championship game between the LSU Tigers and Alabama Crimson Tide on January 9, dozens of major college coaches will be watching what only they and a few others know to be the two best "fueled" teams in history.

The practical application of sports nutrition has been bandied about for decades, but aside from a handful of visionary coaches like Tom Osborne at the University of Nebraska who pioneered "performance nutrition" in the 1980s, few have acted. Only 28 major college football programs have taken the feed-to-fuel nutrition concept seriously enough to employ a full-time Sports RD. That leaves 92 of the NCAA's 120 Division 1A head football coaches still asking themselves if performance nutrition is a good idea.

If the proof of the pudding is in the eating, consider that both LSU and Alabama have full-time Sports RDs on staff, and that last year's champion Auburn and runner-up Oregon also had full-time Sports RDs fueling their athletes throughout the season. And of those 28 Division 1A teams in 2011 that employed one or more full-time Sports RDs, 23 went to a bowl game.

While still barely a flicker on the grand radar screen of big time sports in America, upward trajectory of performance nutrition is unmistakable, and it's being fueled by two factors: ambitious coaches and ADs seeking the one-to-two percent competitive edge that old hands like Nebraska's Osborne say full-time Sports RDs can provide; and the fledgling Collegiate & Professional Sports Dietitians Association (CPSDA), whose 600-plus members are determined to demonstrate that performance nutrition professionals are as essential to successful athletic programs as "injury prevention" and "strength and conditioning" specialists.

For the registered dietitians who work full-time in sports, the Alabama-LSU game Monday night will be between veteran Sports RD Amy Bragg at Alabama and relative newcomer Jamie Mascari, who worked all year with Louisiana State before being promoted last month to full-time Sports RD. For those curious football coaches and ADs looking on as spectators, the game is another reminder that teams with Sports RDs might be kicking off next season with a two percent edge over teams that don't have one; and that win or lose, Sports RDs help athletes perform at their best.

Excerpts taken from “ BCS Title Game Features Best 2 Teams; Best Fueled Athletes in History” Read more here: http://www.sacbee.com/2012/01/07/4169882/bcs-title-game-features-best-2.html#storylink=cpy

WINForum recommends healthy well balanced eating that emphasizes includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

Energy Gels Explained

noreply@blogger.com (WINForum) — Mon, 09 Jan 2012 20:04:00 +0000

It wasn’t long ago that runners relied solely on water, sports drinks, and maybe some flat cola as their primary carbohydrate supplement during longer races such as half marathons and marathons. Luckily, our understanding of sports nutrition (specifically how glycogen is used during the marathon) has improved to the point that we now have a plethora of products to choose from; each designed to speed glycogen to our working muscles.

The problem these days is not in finding a glycogen delivery product, but rather in sorting through the myriad of possible choices and then developing a strategic nutrition strategy to ensure optimal fueling on race day.

In this article we outline how energy gels and other carbohydrate supplements work and help you understand when–and how often–you should be taking them to ensure maximum performance and optimal fueling on race day.

Your body uses two primary sources of fuel to feed the muscles when you’re running — fat and carbohydrate. Fat is a largely abundant resource, but is broken down into usable energy slowly, making it an ineffective fuel source when running anything faster than about 60-70% of your VO2max (roughly equivalent to your aerobic threshold or marathon pace).

Therefore, your body relies on carbohydrate as its primary fuel source when racing. Generally, the faster you run, the greater the percentage of your fuel will come from carbohydrates. The problem with carbohydrate is that we can only store a limited amount in our muscles — even when you load up. Typically, we can store about 90 minutes of muscle glycogen when running at half marathon pace and about 2 hours worth when running at marathon pace. So, if you’re not an elite athlete, you’ll be running out of muscle glycogen long before you cross the finish line.

Simply speaking, energy gels are designed to replenish carbohydrate stores that are depleted when running. Sounds like energy gels are a savior, right?

Unfortunately, energy gels don’t provide a simple one-to-one replacement (something you won’t read on the label of your favorite gel) because the glycogen we ingest from gels doesn’t always make its way to the working muscles. So why use them?

Because carbohydrate is stored in both the muscles and the blood, your performance on race day relies on using the glycogen stored in the muscle. For glycogen to make its way to the muscles, it must first be digested, make its way through the intestinal wall, and then absorbed by the muscles. This process takes time and isn’t very efficient.

However, gels will often “wake you up” in a very noticeable way because our brain only runs on the glucose stored in the blood. As the muscles start to absorb more blood glucose, the brain gets less glucose and starts to get hazy (you’ve probably noticed this feeling on your long runs, or if you’ve gone for a run without eating enough). Often, a gel will wake you up and help the mind feel energized, but it doesn’t necessarily prevent the bonk in your legs.

In summary, energy gels help replenish the glycogen and calories you’re burning when racing hard. However, they aren’t very efficient or a simple one-to-one replacement, so timing and frequency are critical factors to avoiding the bonk.

Like almost every other facet of running, the timing of when you should take your gels is very individual. Each runner absorbs and processes carbohydrates at a different rate — some can feel the effect within three minutes while others might take up to 15 minutes.

This variation in absorption rate has to do with how well your stomach reacts to the gel. When running hard, your body often diverts blood away from the digestive track to help your legs continue to move forward (your body naturally conserves resources). Sometimes, however, your body shuts the stomach down completely while other times it just slows down. This is why it isn’t uncommon to see runners throw up fluids or gels right after ingesting them late in the race.

Therefore, you want to begin taking gels relatively early in the race. By taking the gels early, your body shouldn’t be under great duress and you have a better chance of processing the sugars faster and without stomach issues. I suggest taking your first gel somewhere between 45-60 minutes, depending on how well you generally react to gels in training.

Some runners like to take a gel right before the race starts. While there is no problem with this from a physiological standpoint, I find it better to consume a more substantial breakfast, with less simple sugars.

As mentioned earlier, the speed at which you’re able to digest and process energy gels plays an important role in how often you want to take them. Because the digestion process will be slowed or halted the further you get into the race, you need to be careful not to overload your stomach. I suggest waiting about 45-60 minutes between gels before taking another one. Most runners should be closer to the 60 minute mark, especially if they have sensitive stomachs.

The second reason to wait 45-60 minutes between taking gels is that you don’t want to speed too much simple sugar into your blood stream at once. Remember, the simple sugars from the energy gels will first be absorbed into your blood stream as glucose. The sugar will stay in the blood stream until absorbed by the working muscles or other organs. If you continue to pump sugar into the blood stream, you’ll suffer the same fate as your children if left alone on Halloween — sick from too much sugar.

The other aspect to keep in mind is that your digestive track is trainable like most every other part of your body. So, if you eat gels in training, particularly if you do it at set intervals that correlate to when you will take them during the race, your body will learn to keep the digestive track running and you will digest the gel more readily. This is why it’s critical you practice your exact fueling strategy as often as possible in training.

Now that we’ve covered some of the basics of how energy gels work and how to properly strategize a marathon or half marathon nutrition bland, we’ll cover some practical tips that can help you execute on race day.

1. How to take energy gels if you have stomach problems:

Like we’ve discussed, it’s possible that your stomach might shut down during the latter half of the race. If this happens to you and you’ve been unable to take energy gels late in the race, try eating only a small portion of the gel, but in closer intervals. For example, eat 1/4 of the packet every 20 minutes. You’ll still consume the energy you need, but you’ll give your stomach a better chance to properly digest without getting sick.

2. Always take energy gels with water.

Always take energy gels with water, never alone and never with a sports drink. Without water, energy gels will take longer to digest and enter the blood stream. If you take an energy gel with a sports drink, you run the risk of ingesting too much simple sugar at once. Taken together, a gel and sports drink could be delivering close to 60 grams of pure sugar — yack!

Article “Everything You Need to Know About Energy Gels” by Jeff Guadette. Read more: http://running.competitor.com/2012/01/nutrition/everything-you-need-to-know-about-energy-gels_44642/6

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information go to www.winforum.org

Nutrition For Wrestlers

noreply@blogger.com (WINForum) — Fri, 06 Jan 2012 20:15:00 +0000

The keys to developing wrestling potential are a healthy, balanced diet, acquiring the needed wrestling skills, proper conditioning, and getting adequate rest. By following sound advice about wrestling nutrition and weight control, wrestlers can improve their performance on the mat and in the classroom. The benefits of proper nutrition and weight control, to the mind and the body, have been well documented. Likewise, the hazards of extreme weight loss and poor nutritional habits are also well documented. Mood swings, irritability, decrease in academic performance, and loss of athletic performance can all result from extreme weight loss and poor nutritional habits.

The best weight for wrestlers, or anyone for that matter, is one that is safe and can be comfortably maintained by eating a healthy, balanced diet. Wrestlers should be able to concentrate more on developing wrestling skills, than on maintaining, or losing, weight. Those who spend more time thinking about food than wrestling are probably trying to lose too much weight and/or eating the wrong foods. Appropriate wrestling weight is that weight which can be maintained by eating a healthy, balanced diet.

If a wrestler does decide to lose weight to reach their lowest, certifiable weight, they should lose no more than 2-3 pounds per week. The only way the body can lose more than 3 pounds a week is through dehydration and excessively restricted food intake. Both of these practices cause the body to lose muscle and water along with the fat. Dehydration and excessively restricted food intake result in decreased strength, muscular endurance, stamina, and concentration. Dehydration is the most detrimental method of losing weight and causes the most rapid decrease in strength, endurance, and mental alertness. Research indicates that the loss of as little as 2% of one's body weight through dehydration can cause significant performance loss, A 2% weight loss for someone weighing 150 pounds is only 3 pounds.

A simple, effective method of determining adequate hydration is to check the color of one’s urine. Yellow urine indicates dehydration and pale, or clear urine, indicates adequate hydration. The following guidelines will also help ensure proper hydration:

1) drink at least 8, 8 ounce glasses of fluids a day,

2) drink 5-6 swallows of fluids every 15-20 minutes during exercise,

3) for each pound of weight lost during practice, drink 2, 8 ounce glasses of fluids,

4) thirst is a poor indicator of how much to drink; drink more than just enough to quench

your thirst,

5) salt tablets increase the body's need for fluids. DO NOT USE SALT TABLETS!

Food choices wrestlers make during the season are going to determine how easy, or

difficult, it is for them to lose, or maintain, weight. On a daily basis, most high school wrestlers should be consuming 8 servings of grain products, 3 servings of vegetables, 3 servings of fruit, 2 servings of low-fat milk products, and 2 servings of lean meat - depending upon body size and activity level. Limiting fatty, greasy foods and those foods high in refined sugars will help ease the burden of weight control and weight loss.

Carbohydrates are the body's primary source of energy for wrestling. Eating foods high in carbohydrates is important to provide the body with the constant and immediate energy necessary for wrestling. Complex carbohydrates, foods high in starch and low in simple sugars, are the best choice for your body's constant energy needs. Choose foods high in complex carbohydrates by selecting foods such as - breads, bagels, muffins, rolls, pancakes, waffles, pasta, rice, potatoes(not french fried), cereal, fruits, vegetables, low-fat milk, and juices. Avoid simple carbohydrates which are high in simple sugars. Foods high in simple sugars - candy, cookies, cake, pastries, and pop - provide only very intermittent, short-term energy and are not the best choice of fuel for sports.

Fats provide long-term energy for your body, but they are more difficult for the body to use for energy, and contribute more readily to weight gain, than carbohydrates. Wrestlers should limit their intake of fat by reducing the amount of pizzas topped with meat, hamburgers, french fries, bratwurst and other sausages, bacon, salad dressings, whole milk products, and high-fat gravies they eat.

Healthy snacks provide body with high amounts of complex carbohydrates and small amounts of fat and simple sugar. As healthy snack alternatives choose: pretzels, fig bars, air popped popcorn, fruits, vegetables, bagels, muffins, cereal, and low-fat yogurt -instead of chips, peanuts, ice cream, and pastries.

Adequate amounts of protein are needed to build and maintain body cells, help the body resist infection, and regulate body processes. Foods that provide the body with protein are: meat, milk and milk products, nuts, and dried beans and peas. Selecting foods with adequate amounts of protein which are low in fat is preferred to high-fat choices. Most athletes will not find it necessary to take protein supplements. There is no scientific evidence available proving that athletes eating a healthy, balanced diet need protein supplements to build muscles and increase strength.

Vitamins and minerals are needed for the growth of all body tissues, and the control of all body processes. Wrestlers eating a healthy, balanced diet should not have any difficulty consuming enough vitamins and minerals. If a vitamin or mineral deficiency is suspected due to a reduced calorie diet and intense training, a multivitamin or mineral supplement may be appropriate. No vitamin or mineral supplement should exceed 100% of the Recommended Dietary Allowance (RDA) for any vitamin or mineral. Before taking any nutritional supplement, it is best to visit with a physician or sports nutritionist for advice. Remember, nutritional supplements are just that, supplements to, not substitutes for, a balanced diet.

Excerpts taken from "Wrestling Nutrition and Weight Control" published by the Iowa High School Athletic Association. Read more: http://www.iahsaa.org/Sports_Medicine_Wellness/Nutrition/Wrestling_Nutrition_&_Weight_Control_Booklet.pdf

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for coaches, trainers, athletes and parents that emphasizes the importance of healthy eating for peak performance. For more information visit: www.winforum.org

Game Day Nutrition for Basketball

noreply@blogger.com (WINForum) — Thu, 05 Jan 2012 20:39:00 +0000

Proper nutrition is essential every day of the week, but especially on game day if you're an athlete. Basketball games can drain your body of energy quickly if you don't show up prepared. Games are quick-paced and physically demanding; to keep fatigue from setting in, you must fuel up with proper nutrition to optimize your athletic performance. Eating right during and after a game is also key in helping your body recover.

Pre-Game

You want to minimize carbohydrate depletion during games, because carbs are your No. 1 source for energy. There are a variety of carbohydrate-rich foods, but not all are the same. Get your carbs from foods such as fruits, vegetables and grains. Eat a full meal heavy on these kinds of foods two to four hours before your game. The further out the game is, the larger your meal should be, and the more lean protein it should contain. Your pre-game meal should consist of two-thirds carbohydrates and one-third lean protein. Good protein options include lean-cut meats, eggs and low-fat milk.

Hydration

Staying hydrated is as important as keeping your energy levels up. According to the Atlantic Coast Conference website, it only takes 1 to 2 percent of your body weight in fluid loss to adversely affect your athletic performance. Thirst is a sign of dehydration, as is dark, strong urine. The best drink is water, but sports drinks are also acceptable, boosting your glucose levels, which provide you with energy. Drink at least 16 oz. of water or a sports drink as part of your pre-game meal two to four hours before the game. Drink another 4 to 8 oz. 30 minutes before tip-off.

Game Time

As you play basketball, your energy levels are being depleted. To last, nourish your body. Water is always a good way to replenish the fluids you lose as you sweat, but sports drinks are more beneficial, providing both needed fluid and carbohydrates. Drink 4 to 8 oz. every 15 to 20 minutes, calculating one big gulp as equal to 1 oz. Don't shy away from solid food at halftime or during a timeout. Eat energy-boosters such as oranges slices, granola snacks or energy bars, and wash them down with 6 to 8 oz. of water to help expedite the absorption of carbs.

Post-Game

Basketball schedules can be grueling and sometimes require games on consecutive days. Proper post-game nutrition is critical to adequate recovery for the next game. As with pre-game nutrition, should be replenishing with carbohydrates to increase energy levels. The ACC website recommends that you consume approximately half of your body weight in grams of carbohydrates within 30 minutes following a game. Keep it healthy, though. Having worked hard during a game is not a free pass to eat wrong. Get your carbs from sports drinks, granola snacks, bananas and fig bars. Aim to eat a whole, low-fat meal within one to two hours after the game, and continue to hydrate as did would before the game.

Article: “Game Day Food For Basketball” by Dan Harriman with Livestrong. Read more: http://www.livestrong.com/article/502069-game-day-food-for-basketball/#ixzz1icLk44He

WINForum recommends a healthy well balanced diet that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for coaches, trainers, athletes and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

Nutrition for Skiing and Snowboarding

noreply@blogger.com (WINForum) — Wed, 04 Jan 2012 22:29:00 +0000

There's a chill in the air, which means many are starting to chat about upcoming trips to the slopes for some skiing and/or snowboarding. As with any sport, training to prepare your muscles for peak performance will only bring you so far up the mountain.

In order to reach the peak, it's essential to stay on top of your nutrition as well. Below, I offer some nutritional tips that will give you the necessary energy to get the most out of your ski/boarding experience this winter.

Pre-slope fueling

Each and every muscle movement in skiing and snowboarding burns calories, which makes proper fueling prior to hitting your first run of the day essential for optimal performance. Failure to top off your engine before heading out will elevate your risk for premature depletion of liver and muscle glycogen stores, triggering such symptoms as dizziness (not so good when you're traveling at high speeds downhill), muscle cramps, lethargy and a decline in overall performance.

Furthermore, this pre-slope meal increases internal heat production by about 10 percent, thereby helping to warm your core before exposure to the winter chill.

Skiers and snowboarders should aim at consuming 400-900 carbohydrate-focused calories approximately two or three hours prior to hitting the slopes. To promote a more sustained release of energy into the bloodstream and muscles, focus on low- to moderate-glycemic carbohydrates (see www.glycemicindex.com ) such as bananas, low-sugar cereals like Special K, energy bars like Powerbar or Clif bar, sourdough toast, berries and lowfat yogurt.

Also include a small amount of protein (egg, dairy, nuts/nut butter or lowfat meat) as part of your pre-slope meal (about a gram for every four grams of carbohydrate). This will help spare muscle glycogen by about 25 percent, keeping you on the slopes a bit longer.

Sample Pre-Slope Meals	Calories	Carbs (grams)	Protein (grams)

1 cup lowfat vanilla yogurt blended with 1 cup strawberries, 1/4 cup lowfat natural granola, and 2 Tbsp slivered almonds.	440	65	16

2 Eggo lowfat Nutri-Grain waffle spread with 1 Tbsp natural peanut butter and 2 tsp dark honey. Serve with 1 cup nonfat milk or soy milk.	450	80	20

Power Oatmeal: Prepare 1/2 cup dry oats and mix with 1/4 lowfat natural granola, 3/4 cup blueberries, 1 cup nonfat milk, and 2 Tbsp walnuts.	475	75	18

1 PureFit energy bar (www.purefit.com) plus 1 banana. Serve with 16 ounces Gatorade.	435	80	20

2 cups Special K cereal topped with 3/4 cup blueberries and 1 cup nonfat milk. Serve with 1 cup 100% fruit juice.	475	100	25

Island Smoothie: Blend 1 cup 100% pineapple juice, 1 cup nonfat key lime yogurt, 1/2 cup frozen sliced mango, 1 sliced frozen banana, and 1 Tbsp vanilla whey/soy/egg protein powder.	570	120	20

Enhancing performance on the slopes

There's no question that a day on the slopes can be both an exhilarating and exhausting experience. According to a Montana State University study, an hour of downhill skiing will burn approximately 3.9 calories per pound of body weight. Snowboarding may generate a higher expenditure if the board is ridden inefficiently (e.g., forcing a turn versus riding a carving edge), the boarder falls often, and/or the boarder has to sidestep or herringbone uphill frequently.

Furthermore, shivering or the involuntary muscle tensing that generates heat and offers a warming effect can increase your metabolic rate two to four times. This means an additional 400 calories/hour may be burned, ultimately contributing to depleted liver and muscle glycogen stores and causing you to "bonk" or "hit the wall" quicker.

Beyond dressing appropriately and learning proper ski/boarding technique, nutrition will play an instrumental role in maintaining energy levels and optimizing muscle performance during prolonged runs. To elevate your ski/boarding performance, be sure to carry energy bars (about 200 calories/bar), energy gels (about 100 calorie per pack), sport drink (about 50 calories per 8 ounces), or other snacks (such as peanut butter crackers, dried fruit/trail mixes or pretzels).

Try to consume about 200 calories per hour of continuous skiing/boarding. During a break, choose warming carbohydrates such as hot cocoa, mulled cider, steaming soup, as well as oatmeal, chili and pasta to help refuel and warm your core.

Hydration on the slopes

Perhaps the biggest mistake winter athletes make is waiting until they're thirsty to start drinking, which generally signals a three percent level of dehydration and up to a 15 percent decline in maximal performance capacity. To make matters worse, the winter chill can actually further alter thirst sensation by as much as 40 percent due to a physiological response that occurs when the body doesn't feel hot.

Unfortunately, failure to drink outside of a "thirst window" will not only lead to declines in physical performance but can also affect thermoregulatory mechanisms and ultimately elevate the risk of frostbite. This is why fluids, especially water, are as important in cold weather as in the heat. To avoid dehydration, try to consume 4-8 ounces of fluid every 15 minutes of activity.

Post-slope refueling

Inevitably, after a long day of skiing and/or boarding, both liver and muscle glycogen stores will be partially or fully depleted and there will be a large calorie deficit. This makes proper refueling essential for those looking to extend their skiing experience beyond one day.

Within 30 minutes of completing your day on the slopes, try to drink about 200-400 carbohydrate-focused calories. A personal favorite of mine after being exposed to the cold is hot chocolate (click herefor recipe), which packs the desired 4:1 ratio of carbohydrate to protein for optimal muscle recovery, as well as the desired electrolyte profile for muscle rehydration.

After liquid refueling, be sure to have a carbohydrate-focused meal with a small amount of protein (such as spaghetti with meatballs, chicken stir fry, turkey served with sweet potato and cranberries or fish served with rice and green beans) before getting the necessary sleep for day two of your adventure. Happy winter trails!

Want more tips to help improve your athletic performance? Kim Mueller, M.S., R.D., is a registered sports dietitian and competitive endurance athlete who provides nutrition counseling and customized meal planning to athletes worldwide.

Excerpts taken from “Nutrition for the Slopes” by Kim Mueller, R.D. Read more: http://www.active.com/nutrition/Articles/Nutrition_for_the_slopes.htm

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

noreply@blogger.com (WINForum) — Fri, 30 Dec 2011 19:23:00 +0000

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein, and low-fat or fat-free dairy. We offer sports nutrition information for coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

What’s in a name? In the case of certain foods, nutrition connotations that are misleading. Take granola, for instance: It has an undeniably earthy, wholesome ring to it, but depending on its ingredients, preparation and portioning, it can be as bad for you as a plateful of brownies. And it’s not the only food whose moniker belies a bevy of calories and fat. Below, discover 10 common offenders and learn how to make them live up to their healthy reputations.

Veggie Patties

“It can certainly be a healthy option,” says Lona Sandon, RD, spokeswoman for the American Dietetic Association (ADA), regarding this vegetarian-friendly convenience food. “Unfortunately, many of the prepared, frozen versions have more fillers (gums, yeast extract and cornstarch), which manufacturers use to achieve a burger-like texture, and less actual vegetables, which are needed to satisfy us nutritionally.”  

What to look for: Ensure you’re eating a healthy patty by checking the label to see that it is actually made with vegetables—they should be listed at the beginning of the ingredients list—and that each patty contains no more than 150 calories, 500 milligrams of sodium and 7 grams of protein. (Note: Any veggie patty with more than 10 grams of protein is likely a “burger alternative,” made with soy protein and wheat gluten and few actual vegetables). Gardenburger’s Veggie Medley and Trader Joe’s Vegetable Masala Burger are healthful options.

Dried Fruit & Nut Mixes

Some dried fruit and nut mixes are stellar sources of fiber, vitamin C, healthy fats and protein, says Sandon. But here’s the tricky part: In most versions, the fruit is coated with sugar and the nuts with salt. And then there’s the highly caloric add-ins, like chocolate or coconut.  What to look for: The healthiest option is one that consists of natural dried fruit, seeds and unsalted peanuts, says Amy Jamieson-Petonic, RD, director of wellness coaching at Cleveland Clinic's Wellness Institute. When scanning the options at the store, look for brands that don’t add sugar, and contain fewer than 100 milligrams of sodium per serving, such as Planters Mixed Nuts & Raisins.

Bran Muffins

Health experts started touting bran as a heart- and digestive-friendly nutrient in the late 1980s to early ’90s, says Sandon. But when mixed into a muffin, bran’s only part of the equation. The other parts? Fat and sugar—and a whole lot of both. “Depending on the size, a bran muffin can have more calories and sugar than a doughnut,” says Joan Salge Blake, RD, LDN, author of Nutrition & You. 

What to look for: If it’s the muffin you’re after, Salge Blake recommends whipping up a batch of nutrient-rich muffins yourself, such as Oat-Bran Applesauce Mini Muffins, which are sweetened with applesauce and honey. If you’re seeking fiber, try a bran cereal that’s high in fiber (more than 5 grams per serving) and low in sugar (fewer than 6 grams per serving), such as Fiber One, says Bonnie Taub-Dix, RD, CDN, owner of Better Than Dieting Nutrition Consultants, LLC.

Granola

With its whole grains, seeds and nuts, granola has a lot of nutrition to offer, including fiber, protein and potassium. Yet those ingredients also come with their fair share of calories and fat—as do common additions, such as chocolate chips and yogurt- or sugar-coated fruit. “Portion control is the only weight-management tool you can use to prevent overindulging when so many naturally high-calorie or high-fat foods are grouped together,” says Sandon. She suggests combining the granola with low-calorie, low-sugar cereals to spread out the calories. This will keep you from feeling deprived—since you’re likely eating the same volume of food—while keeping your granola intake minimal.  

What to look for: Kerry Neville, RD, owner of KLMN Nutrition Communications in Washington, recommends Bear Naked mixes, which contain whole-grain oats and no artificial flavors, hydrogenated oils or high-fructose corn syrup. For any other brands, look to the ingredients list, says Neville, who advises consumers to steer clear of any granola that lists corn syrup as one of its top three ingredients. Even better: Opt for granolas that use honey or agave nectar to sweeten their mixes.

Smoothies

You may think a smoothie packed with fruits and veggies is healthy, but in reality, it may have an excessive amount of sugar, which is troublesome because of its impact on your blood sugar levels, says Jamieson-Petonic. So not only can it cause your energy levels to spike and then crash dramatically, but if the sugar is not burned up (through activity), any excess will be stored as fat.

What to look for: Avoid sweet, caloric fillers like whole milk, ice cream, fruit juice blends with added sugar, and sherbet. Go for smoothies that don’t exceed 450 calories, and contain mostly fresh veggies and fruit. “Smoothies should complement your diet, not run them over,” says Jeannie Moloo, PhD, a California-based nutrition consultant and national spokeswoman for the ADA. To ensure your smoothie has a clean bill of health, consider making it at home.

Reduced-Fat Peanut Butter

“The fat in peanut butter (a combination of polyunsaturated fat and monounsaturated fats) is actually healthy, so there’s no need to take it out,” says Karen Ansel, RD, CDN, spokeswoman for the ADA. Plus, when some fat is removed from peanut butter to make a lighter version, sugar is added to replace the flavor—and the calorie difference is negligible. In other words, a reduced-fat version doesn’t mean you can eat more than its full-fat counterpart.  What to look for: Try natural peanut butter, which should contain just peanuts and salt, to avoid the sugar and hydrogenated fats (the lack of these unhealthy fats causes the consistency to change, requiring you to mix it before use). Peanuts are high in calories, so even when eating natural peanut butter, keep an eye on your serving size.

Foods Labeled “Fat-Free”

Of all the foods marketed as being “free” of a potentially harmful nutrient, fat-free foods are the worst offenders, says Neville. Why? These foods are typically just as caloric as their full-fat counterparts. Plus, according to FDA regulations, a food can be labeled “fat-free” if it contains 0.5 grams of fat per serving. If you eat more than the designated serving size, those fat grams (and calories) can add up. What to look for: The experts we spoke with agree: It’s best to enjoy a small portion of the whole-fat version, which will wreak less havoc on your body than the fat-free version with its flavor-enhancing additives, particularly sugar.

Energy Bars

Energy bars were originally developed to give athletes a convenient source of “fuel” (a.k.a. calories) during intense or long workouts. But, over time, they became an on-the-go snack for everyone. Unfortunately, their nutritional profile wasn’t adjusted to meet the much-less-demanding needs of non-athletes; in fact, with the addition of chocolate or cookie bits, most of the newer bars have more calories and/or sugar than ever. Usually, there’s a better food choice within reach, says Ansel, especially since energy bars rarely satisfy a hungry appetite.  

What to look for: If you just can’t pass up energy bars, look for one that has the most natural ingredients and no more than 200 calories and 20 grams of sugar per serving. “And that much sugar is really only acceptable if it’s coming from unsweetened fruit, not added sugars,” says Neville.

Diet Soda

For people who are watching their calorie intake or have diabetes, diet soda is a better option than regular soda, says Neville. However, from a nutritional standpoint, there is nothing redeeming about diet sodas. “They don’t have calories, but they don’t have anything good for your diet, either,” she says. Ongoing research has shown a number of negative effects stemming from the consumption of artificial sweeteners, which are used to enhance the flavor of diet soda—most notably an increased incidence of metabolic syndrome, a group of metabolic factors that put a person at elevated risk for coronary artery disease, stroke and type 2 diabetes.  

What to look for: Neville says it's best to choose a drink that offers nutrition—even if it has calories and sugar—such as orange juice. If you crave the fizziness of soda, try a calorie-free seltzer, or mix seltzer with a splash of juice. If it’s flavor you’re after, try brewing a batch of homemade, unsweetened iced tea. Whatever beverage you choose, Neville says it’s important to pay attention to what you’re consuming, since what you drink also impacts your overall daily caloric intake.

Frozen Yogurt

Regular yogurt contains live, active cultures that can help keep the bacteria in your digestive tract healthy. Frozen yogurt, however, is not just the same thing frozen, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet and spokeswoman for the ADA. Most frozen yogurt sold at supermarkets and retail shops has been heat-processed, which kills the beneficial live cultures. Plus, because of the so-called “health halo” that surrounds frozen yogurt, people tend to consume more of it then they would full-fat ice cream, even though it typically has the same amount of sugar.  

What to look for: The experts we spoke to recommend a small serving of lowfat plain frozen yogurt if you choose to indulge. When craving toppings, stick to healthful ones, such as fresh fruit slices without added sugar. Neville recommends Stonyfield Organic for when you're at home—it has live bacteria and is certified organic. When eating out, consider Pinkberry or Red Mango, both of which serve frozen yogurt with live cultures, and offer fresh fruit toppings.

Read more: Foods That Aren't Healthy - Surprisingly Unhealthy Foods - Woman's Day

Energy Drinks and Exercise

noreply@blogger.com (WINForum) — Thu, 29 Dec 2011 23:00:00 +0000

Energy drinks are popular, and with exciting names like Red Bull, Adrenaline Rush, 5-Hour Energy, and Hype, they offer the promise of an energy boost and greater alertness. These beverages are a huge business and they are directly targeted to teens and young adults, particularly males. But are they safe? And are they safe to use in tandem with exercise and competitive sports, particularly in teenage athletes?

What's in an energy drink?

Energy drinks are soft drink-like beverages that contain caffeine in combination with other ingredients such as taurine, guarana, and B vitamins, and that claim to provide extra energy.

Caffeine

Caffeine in the form of coffee is a stimulant used by people all over the world. Because of the widespread use of coffee, it is easy to forget that caffeine itself is a drug, and not without side effects. Adverse effects of too much caffeine may include nervousness, irritability, sleeplessness, increased urination, abnormal heart rhythms (arrhythmia), and stomach upset.

Some energy drinks do not list caffeine as an ingredient or state the amount of caffeine on the label. Instead, they may label their drinks as containing guarana or yerba mate, substances that naturally have as much as 40mg of caffeine per gram. Energy drinks can contain between 75–150mg of caffeine per serving. However, each container may hold 1–3 servings, which can result in some drinks having over 450mg of caffeine per bottle. In comparison, one serving (8 fl oz/235ml) of coffee, tea, or cola contains between 134–240 mg, 48–175 mg, and 22–46 mg of caffeine, respectively.

The amount of caffeine in a single energy drink is probably not harmful for most adults. A recent literature review determined that consumption of ≤ 400 mg of caffeine daily by healthy adults is not associated with adverse effects. However, more than one bottle of an energy drink in combination with other caffeinated beverages can easily increase a person’s caffeine intake to unhealthy levels. Also, the levels of caffeine in energy drinks often exceed the safe recommendations for teens. The American Academy of Pediatrics suggests adolescents should limit caffeine consumption to less than 100 mg daily.

Taurine

Taurine is an amino acid that the body is able to produce naturally. It is also found naturally in protein-containing foods such as meat and dairy products. Some energy drinks claim that taurine makes you more alert, lowers the risk of diabetes, and can treat high blood pressure. These claims are largely unproven. Many energy drinks contain as much as 1,000 mg of taurine per 8-oz (225-ml) serving; and the long-term safety of such large doses is not known.

B Vitamins

B vitamins include thiamin (B1), riboflavin (B2), niacin, folate, pyridoxine (B6), pantothenic acid, cyanocobalamin (B12), and biotin. B vitamins are an important part of a healthy diet and are essential for the metabolism of carbohydrates, protein, and fat. However, some energy drinks contain as much as 2000%–8000% of the Daily Value for some B vitamins. While most of this excess is lost in the urine, pyridoxine (B6) may cause nerve damage when habitually consumed at very high doses. Also, high levels of folate can mask a cyanocobalamin (B12) deficiency. Therefore, it is best not to consume extremely high levels of B vitamins.

The bottom line is that there is no evidence that high intakes of B vitamins improve athletic performance. The fact is, most people consume more than their daily B vitamin requirement in their normal diet.

Herbs

Many energy drinks contain herbs, such as gingko biloba, ginseng, and others. These popular herbs boast many health benefits; however, there is very little scientific evidence to support their use. Ginseng, for example, is touted as a way to speed recovery from illness; improve mental and physical performance; control blood glucose; and lower blood pressure. However, there is no scientific evidence to support any of these assertions. Most of these herbs have not been shown to improve athletic performance or sharpen focus. And although the level of herbs added to most energy drinks is low, these substances can cause adverse interactions with some medications.

Glucuronlactone

Glucuronlactone is an ingredient found in some energy drinks, with the claim that it detoxifies the body and protects against cancer! Needless to say, there is no scientific evidence to support these claims.

Energy drinks versus sports drinks

Energy drinks and sports drinks are quite different:

• Energy drinks are soft drinks with high levels of sugar, caffeine, taurine, ginseng and/or B vitamins. They are marketed for their stimulant effects and they are largely untested, especially in athletes. And they are also unregulated.

• Sports drinks, on the other hand, generally contain from 6%–8% carbohydrate, plus electrolytes like sodium. These drinks are designed to fuel working muscles and maintain optimal hydration as a means of boosting athletic performance. Sports drinks have been extensively studied and have been shown to be safe and effective for athletes.

Energy drinks and sports

Many athletes use caffeine before and during competitions to help boost performance. Energy drinks are heavily marketed toward young men as performance enhancers, with ads and promotions suggesting a benefit for endurance athletics and extreme sports. Many of these drinks claim the ability to increase endurance, reaction time, and concentration due to exotic herbs and other ingredients; but in reality, any physical or mental effects most likely come from caffeine!

Research has found that consumption of moderate levels of caffeine prior to and during heavy exercise can be safe and effective. But the safety or efficacy of consuming caffeine in combination with the herbal ingredients found in many energy drinks, particularly prior to or during exercise, has yet to be established. Also, the amount of caffeine tested in much of the scientific research is far lower than that found in many energy drinks: Very high levels of caffeine intake greatly increase the risks of negative side effects, with little evidence for any added athletic benefit.

Moderate caffeine intake does not have a negative impact on hydration and performance. However, the effects on hydration of much larger quantities of caffeine found in energy drinks are not known. Also, the high concentration of glucose in many energy drinks results in slower absorption of fluids from the gut, and may lead to gastrointestinal distress and dehydration. Sports drinks are specially formulated to contain the appropriate balance of glucose and electrolytes for easy absorption, thereby providing fuel to working muscles, as well as water and electrolytes to maintain optimal hydration. Most energy drinks have not been designed this way, and statements from certain energy drinks companies state that their product is "not a fluid replacement drink."*

Although low levels of caffeine do not seem to have a large effect on hydration and electrolyte balance during exercise14, the high level of sugar in many energy drinks may have a negative impact. The high concentration of glucose in many energy drinks results in slower absorption of fluids in the gut, and may lead to gastrointestinal distress and dehydration15. Sports drinks are specially formulated to contain the appropriate balance of glucose and electrolytes for easy absorption, thereby providing fuel to working muscles, as well as water and electrolytes to maintain optimal hydration. Most energy drinks have not been designed this way, and statements from certain energy drinks companies claim that their product is "not a fluid replacement drink."

The bottom line is that there are still many unknowns when it comes to energy drinks and athletics. Therefore, the consumption of energy drinks prior to and during exercise is not recommended.

Why energy drinks and sports are not a good mix

• Not regulated by government regulatory bodies

• Highly variable levels of caffeine depending on the drink and brand

• The effect of high levels of caffeine found in energy drinks does not result in greater athletic benefits

• Caffeine levels that may result in side effects

• Potentially dangerous levels of B vitamins

• Various ingredients with minimal scientific evidence to support their safety and use

• Not designed as a fluid replacement beverage; may even delay glucose absorption and result in dehydration

• Not designed to replenish electrolytes lost in sweat

There are many unknowns related to energy drink consumption and their effect on athletic performance

Article: "Energy Drinks and Exercise" by Alex M. McDonald, MD. Read more: http://www.powerbar.com/articles/109/energy-drinks-and-exercise.aspx

WINForum recommends well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information go to www.winforum.org

Vitamin D, Important for Athlete Health and Performance

noreply@blogger.com (WINForum) — Wed, 28 Dec 2011 18:50:00 +0000

Rickets, a severe form of vitamin D deficiency, may seem like a health problem of the distant past. Rickets is making a comeback, however, and ongoing research shows that vitamin D deficiency and insufficiency in general are epidemic today.

Our three main sources of vitamin D are sunlight (solar UVB exposure), our diet and dietary supplements. Many of us have difficulty getting adequate sunlight exposure, our natural dietary consumption of vitamin D is limited, and many people do not regularly supplement with vitamin D.

Boosting bone – and more

Vitamin D is well-known for its role in our musculoskeletal health, specifically for its ability to prevent osteopenia (low bone density), osteoporosis and fracture.

Unlike other vitamins, vitamin D is actually a steroid hormone with the power to repair and maintain bone. Even in adolescence, low vitamin D levels can prevent our bodies from attaining maximal bone density.

Other health problems associated with vitamin D deficiency include cancer, cardiovascular disease, multiple sclerosis, type I diabetes and decreased immunity, to name just a few.

For these reasons alone, we should be interested in our vitamin D levels and whether or not we may benefit from a short course of prescription strength supplementation.

D affects peak performance

Athletes have even more reason to be interested in their vitamin D levels. Vitamin D is directly correlated with the ability to attain peak athletic performance by improving strength, speed, endurance, balance and reaction time. Numerous studies looking at training seasonality and the relationship between solar UVB exposure and performance prove this to be true.

Vitamin D has also been shown to increase the size and percentage of type II (fast twitch) muscle fibers, which are crucial in generating quick bursts of speed and power.

Athletes also may not be training to their highest potential or may be missing time away from their sport because of vitamin D-related issues. Vitamin D-deficient athletes tend to have a higher incidence of stress fractures, repeated fractures, chronic musculoskeletal pain and repeated viral illnesses than their peers.

Which athletes need screening?

Given this information, what should the athlete do? Not all athletes need to be screened for vitamin D deficiency. However, any athlete with chronic injuries, persistent pain or repeated illnesses should discuss the possibility of vitamin D deficiency/insufficiency with his or her physician.

Strategies to boost your D include:

· Seek sensible sun exposure – no more than 10 to 15 minutes in the middle of each day. Keep in mind that overexposure and burning can lead to various skin cancers and accelerate skin aging.

· Take at least 1,000 IU of vitamin D3 daily in a supplement.

Physicians will adapt patient care to recent findings about the prominent role that vitamin D plays in health maintenance. Soon, checking vitamin D levels and treating vitamin D deficiency will be as common as cholesterol or blood pressure management.

Article: "Vitamin D Deficiency Hazardous to Athletes Health- and Performance" by the Cleveland Clinic. Read more: http://my.clevelandclinic.org/sports_health/nutrition/vitamin_d_deficiency.aspx

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

Gain Muscle Not Fat

noreply@blogger.com (WINForum) — Tue, 27 Dec 2011 20:32:00 +0000

By: Kaycie Smith, B.S. Food Science & Nutrition and WINForum Community Manager

While most commonly we think of athletes needing specialized diets to help them get lean so we can often forget about the athletes that need to put on some weight to excel in their sport. We often see this in athletes that play football, rugby, baseball, power lifting, etc. or in athletes that are very lean naturally without much effort to be. Problems can arise if athletes just set out to eat as much as they can without much thought of what kind of weight they are putting on. Athletes like this can often put on too much fat which not only can decrease their ability to perform, but can also lead to serious health problems such as hypertension. The athletes that put on extra fat will also have a harder time losing weight when they are done with the sport and want to lean back down. Athletes should focus on adding lean body mass (muscle). However contrary to popular belief adding extra protein to your diet does not magically mean adding muscle. The following training/eating system is adapted from the WINForum Sports Nutrition Game Plan as a healthy way to add muscle and increase your performance. We encourage you to Eat: a sports nutrition based diet, Train: with a sport specific plan, Rest: let your muscles recover and Repeat!

Eat

Meet the energy requirements of your training program; without the proper fuel to your muscles they won’t be able to do the work that will make them grow. Experts say building ½ to 1 pound of muscle per week requires about 400-500 extra calories a day (this number may be more or less depending on age, gender, training method etc.). Spread this increase throughout the day to avoid blood sugar spikes or crashes and to keep your metabolism going. By spreading them out throughout the day it will also keep you from having 500 extra calories at night when you are likely less active. Also spread them out throughout the types of foods you eat to maintain a well balanced diet.

o Carbohydrates should be your number one energy source. Carbs are converted to glycogen and stored in the body; this glycogen is then used as energy during activity. Carbohydrates can be found in foods like breads, pasta, fruit and dairy. It is important to remember to fuel your glycogen stores before and refuel after training to help your train harder and recover faster.

o Protein is needed for repairing and rebuilding muscle tissue. Research supports protein intake of 0.7 to 0.9 grams per pound of body weight per day for athletes that are in heavy training. Lean protein sources are the best choice and include lean meats, fish, poultry, eggs, low-fat dairy, nuts and beans. These foods will provide you the protein you need throughout the day, no need to go buy those expensive powders!

o Fat is also an important part of your diet. Fat provides energy, supports immune function, is essential for fat-soluble vitamin absorption, cushions and lubricates joints for easy movement and more. The important thing to remember is to choose the healthy fats (unsaturated fats). These fats are found in fish, nuts, certain oils and avocados.

Train

Follow a sport specific training program designed to maximize muscle gain. If you aren’t sure where to begin seek the help of a certified personal trainer to ensure you are doing a routine that is helpful to you and also to make sure you are doing the exercises correctly in order to stay safe. Another thing to be aware of is overtraining, this can make you sluggish or cause injury which would only delay your end goal of adding muscle.

Rest

To avoid overtraining be sure to allow proper time for rest. Muscles need time to repair and rebuild themselves. Research shows it can take up to 48-72 hours for full recovery. This again is where a trainer can help you get on a schedule that will allow proper rest time for certain muscle groups while you train others. Sleep is also key in creating maximum muscle gain; make sure you are allowing yourself enough time to sleep at night.

Repeat

Get on a consistent plan with your eating and training. Gaining muscle takes a lot of hard work and does not just happen over night. Work hard, stay focused and be patient.

For more information or for information on other topics related to sports nutrition visit www.winforum.org and be sure to download our Sports Nutrition Game Plan.

Nutrition to Help Wrestlers Manage Weight Through the Holidays

noreply@blogger.com (WINForum) — Fri, 23 Dec 2011 19:10:00 +0000

Although the following article is aimed at wrestlers the information can be useful for anyone who has any athlete that needs to keep in shape around throughout the holidays.

If you like to eat and love to cook, having a wrestler in the house over the holidays can be…well, a bummer. Why you ask? Quite simply because they can’t eat! Ok, they can eat, but not like the rest of us. Wrestling is a weight category sport; the wrestler must make a weight in order to compete. Appropriate weight categories and proper nutrition planning can keep the wrestler from resorting to dangerous and unhealthy measures. I would like to discuss nutrition with respect to maintaining weight over the holiday, which can be a challenge for both the wrestler and the wrestler’s family. Staying focused on the sport at the expense of the holiday spirit is a sacrifice for all. Here are some practical sport nutrition tips to help wrestlers keep their weight down and their strength up during the “eating” season.

1. Don’t let your athlete be a coach potato. A daily work out is a must to burn calories and maintain an elevated metabolism. If there is no scheduled wrestling practice, have your wrestler take a long run. In addition to workouts, try to help your athlete stay active the rest of the day. Fill days with activities that keep him/her moving. By pass the movies for a bike ride, sledding, walking 9 holes of golf, or even Wii sport games.

2. Start the day with breakfast. Studies confirm that breakfast eaters weight less than breakfast skippers. Skipping breakfast will only catch-up with your athlete leaving him/her hungry and craving sweets later. Breakfast should include a good protein source. Protein provides satiety. Athletes eating carbs alone will end up being hungry sooner than if protein is also provided in the meal.

3. Do have your wrestler eat 3 meals plus snacks. Frequent meals prevents overeating and also maximizes available energy for workouts. Going into every work out with fuel on board is essential for not only optimal performance, but necessary to work at high intensity (which burns more calories). Make sure each meal and snack includes a protein source to increase feeling of fullness and maintain lean muscle mass. Choose from lean protein sources such as skinless poultry, fish and seafood, low-fat and non fat dairy, beans, lentils, soy, and egg whites.

4. Have fruits and non-starchy vegetables on hand for snacking such as strawberries, cucumbers, carrots, broccoli, cauliflower and spinach. Also foods with a high water content such as oranges, melons, green beans, and celery. Keep fruits and vegetables clean and visible on counter tops or refrigerator shelves to encourage healthy snack selections. Fruits and vegetables are not only a low calorie way to fill up, they are the best antioxidant sources.

5. Eliminate all sweetened beverages. Sodas and sweet tea provide nothing but empty calories. Beverages with meals should be either water or skim milk. Don’t stock your pantry with regular sodas; diet sodas are a better alternative.

6. Minimize calorie and fat laden sweets that provide little nutritional value. From eggnog to homemade fudge, there are more temptations this time year. Limit indulgences to one per day. Try preparing lower calorie versions of your favorite holiday treats

Support your wrestler by adopting some of the same nutritional guidelines for yourself and by making a few modifications to your usual holiday feast. These athletes make sacrifices year round and the holidays can be the hardest to get through. Look at the bright side, you may have to lighten up Bobby Flay’s Throwndown Red Velvet Cake, but you will not only be helping your wrestler to make weight safely, and you will be minimizing your own holiday weight gain.

Article: "Sports Nutrition: Helping the Wrestler Manage Weight Over the Holidays" by Diane Boyd, M.B.A., R.D., L.D.N.

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat and fat-free dairy. We offer sports nutrition information for coaches, athletes, trainers, and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

Meal Planning Tips for Student Athletes

noreply@blogger.com (WINForum) — Thu, 22 Dec 2011 18:56:00 +0000

Student athletes encounter many challenges during their season. Busy schedules often result in skipped meals or snacks and eating on the run. Late nights doing homework limit sleep before another morning workout. Athletes in weight-related sports often focus on “dieting” and consume too few calories to fuel their workouts. As a result, many suffer from impaired concentration and limited energy, performance and recovery. If you’re a student athlete or have one in your household, use the following guidelines to develop a more optimal sports nutrition plan.

Don’t skip breakfast

Skipping breakfast is common among student athletes, but starting the day with a good breakfast is the key to maintaining optimal energy and achieving ideal weight. Eating a balanced breakfast increases metabolism, improves concentration and provides energy for the morning hours. If time is an issue, try one of the following quick and portable breakfast combinations:

Whole grain bagel with peanut butter, banana and milk
Yogurt smoothie with a whole grain cereal bar
Instant oatmeal (buy prepared cups and add boiling water) with fruit and milk
Breakfast burrito (heat in microwave and go) with orange juice
Yogurt parfait (yogurt, fruit and cereal in a cup)

Eat a Balanced Lunch

Many of my student athlete clients use lunch break as a “social hour”, instead of fueling their bodies for afternoon classes and sports practice. They report feeling uncomfortable consuming a balanced lunch, while friends graze on fries, chips and sweets. When they complain of low energy and trouble getting through practice, I explain that eating a balanced lunch will help solve these issues. For a balanced lunch, include foods from each of the following groups:

Starches/Grains
Meat/Protein
Fruits
Vegetables
Milk/Dairy

Plan a pre-workout snack

Athletes should eat every 3-4 hours to maintain promote optimal energy. Planning a pre-event snack can help athletes sustain energy throughout their practice session. Students can either purchase snacks at school or bring them from home. Here are some suggestions for healthy prevent snacks that will provide long-term energy:

Yogurt parfait (also available to Starbucks and McDonalds)
String cheese and whole grain crackers
Energy bar and yogurt smoothie
Peanut butter crackers and milk
Fresh fruit and bag of mixed nuts
½ peanut butter sandwich and fruit

Eat a balanced dinner

Many athletes experience a decreased appetite after a hard workout, and prefer to graze on snacks instead of eating a balanced dinner. This can limit both nutrition and recovery. Involve student athletes in the meal planning process and allow them to help select menu choices. They often have higher calories needs than the rest of the family, so include plenty of carbohydrate-rich options. (especially in families where people are following low-carbohydrate diets for weight loss).

Fuel and hydrate during workouts

Student athletes need to maintain optimal hydration by having water and/or sports drinks available during workouts. Aim to consume about 16-24 ounces of fluid per hour during practices lasting 60 minutes or more. For workouts lasting more than 90 minutes, include a source of carbohydrate in the form of sports drinks, sports bars, gels or high-carbohydrate foods (i.e. fig bars, sliced fruit, sliced bagels, etc.)

Excerpts taken from "Sports Nutrition for Student Athletes" by Heather Nakamura, MPE, MS, RD. Read more: http://www.targetgoodhealth.com/yahoo_site_admin1/assets/docs/Sports_Nutrition_for_Student_Athletes.91104129.pdf

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein annd low-fat or fat-free dairy. We offer sports nutrition information for athletes, coaches, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

Energy Demands of Female Athletes

noreply@blogger.com (WINForum) — Wed, 21 Dec 2011 18:49:00 +0000

Kelly Pritchett R.D.,CSSD, discusses the energy demands that female athletes bodies have and breaks down the ratios of carbs, protein and fat that the body needs to perform at its peak.

The WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for athletes, coaches, trainers and parents that emphasizes the importance of eating healthy for peak performance. For more information visit www.winforum.org

Nutrition Tips for Athletes with Diabetes

noreply@blogger.com (WINForum) — Mon, 19 Dec 2011 20:42:00 +0000

Many people with diabetes are afraid to exercise because they fear low blood sugars (hypoglycemia). But, with careful control and by eating properly, you can succeed in sports. In fact, there are many professional athletes who have diabetes.

The most important thing is to be aware of the signs and symptoms of hypoglycemia and be prepared. Some-times it’s easy to think you are sweaty or light-headed because you are playing hard. However, this could be a sign of low blood sugar. Other symptoms of hypoglycemia are: weakness/fatigue, shaking, headache, irritability, confusion, dizziness, hunger and impaired vision.

The following are some tips and strategies to help you control your blood sugars and perform your best:

Blood glucose levels should be closely monitored before exercise

Do not start exercise with low blood sugars (below 70). Have a snack first.

Do not exercise if your blood sugars are 300 or above. Be sure to check for ketones in your urine if blood sugars are 240 or above. Do not exercise if there are ketones.

A carbohydrate-based meal or snack is recommended one to three hours before exercising.

Article: "Nutrition for Athletes With Diabetes" from The Cleveland Clinic. Read more: http://my.clevelandclinic.org/disorders/diabetes/sh_nutrition.aspx

WINForum recommends a well balanced diet of fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for athletes, coaches, trainers parents the emphasizes the importance of healthy eating for peak performance. For more information visit: www.winforum.org

5 Winter Hydration Tips

noreply@blogger.com (WINForum) — Fri, 16 Dec 2011 22:16:00 +0000

With the colder weather, you probably don't think about hydration as much as you do in the summer. But whether or not you work out indoors or out — or whether you sweat a lot or don't — proper hydration is essential this time of year. In fact, if you're not properly hydrated, it can cause your heart to have to work harder and it can decrease your energy levels, making you feel weaker, says Mitzi Dulan, registered dietician, sports nutritionist and co-author of The All-Pro Diet. So if you want to optimize your winter workouts, read on for our top five tips for proper winter hydration!

Top 5 Winter Hydration Tips for Workouts

1. Know about the risk of winter dehydration. Although overall hydration needs don't significantly change throughout the year, it's actually easier to become dehydrated in winter because the thirst response reacts differently when we are not sweating in the heat and are instead exposed to cold weather, Dulan says. "Since we are not sweating or feeling as thirsty, we don’t drink as much and therefore don't drink enough to be well hydrated," she says.

2. Hydrate the same as you would any other time of the year. No matter if you're working out indoors or outdoors this winter, your hydration needs are similar. So be sure to drink just as much water as you do during the summer or other times of year, Dulan recommends.

3. Weigh yourself before and after workouts to see how much to drink. Not sure how much to drink to prevent winter dehydration? One easy way to calculate your hydration needs is to weigh yourself before exercise. Dulan recommends that women drink about 16 ounces two hours before exercise, 8 ounces 15 minutes prior to exercise, and another 8 ounces every 10 to 15 minutes during exercise. Then, after your workout, weigh yourself again. For every pound of weight lost, drink about 20 ounces of water, she says.

4. Drink warm beverages to stay hydrated — and warm. When it's cold outside, it can be challenging — and chilling — to drink ice-cold water. So if you have trouble drinking cooler beverages this time of year, Dulan suggests warming up with warm water or green tea. Both are calorie-free and hydrating!

5. Set a water goal. In order to keep winter dehydration at bay, it's a good idea to set a goal to drink water throughout the day, in addition to before, during and after workouts. "I bought all of my clients a 24-ounce re-useable tumbler with a straw, and it is great to help them keep track of how much they are drinking," Dulan says. "I fill it up in the morning as I start my day, and know I need to get at least three full glasses each day."

Excerpts taken from "Don't Let Winter Dehydration Slow Down Your Workouts With These Tips" by Jennipher Walters with Shape Magazine. Read the article in full at http://www.shape.com/blogs/shape-your-life/dont-let-winter-dehydration-slow-down-your-workouts-these-tips

WINForum recommends well balanced eating that includes fruits, vegetables, whole grains, protein, and low-fat or fat-free dairy. We offer sports nutrition information for coaches, athletes, parents and trainers that emphasize the importance of healthy eating for peak performance. Visit www.winforum.org for more information.

Tips For Staying Fit Through the Holidays

noreply@blogger.com (WINForum) — Thu, 15 Dec 2011 20:03:00 +0000

The holiday season is upon us when many of us tend to overindulge a little too much. It begins with the abundance of Halloween candy that is around before, during, and often times after (as nobody wants to run out of treats, right?) the costumed kids arrive and progresses into holiday feasts, parties, and plentiful treats that usually last until January. According to the National Institutes of Health, it is estimated that Americans gain about a pound during the winter holiday season which may not seem like much. Unfortunately, most people don’t seem to ever take the weight back off so it accumulates year after year. Consider these tips for a healthier holiday season and come out of this “nutrition danger zone” on top.

• Continue to eat 4-6 smaller meals throughout the day. Don’t skip meals to “save up” for a holiday meal as more often than not this will lead to overindulging. Also, never go to a holiday gathering or party hungry. Have a snack before you head out the door such as a piece of fruit with a serving of nuts, a small bowl of a broth-based soup or high fiber cereal, or even a half of a sandwich.

• Don’t hang out at the food table at a party or holiday gathering. Steering clear of the food table helps to prevent unconscious nibbling which can lead to overindulging. Get a small plate of food, step away from the table, and enjoy.

• Enjoy only your favorite holiday foods and skip the rest. Choose only the foods that you consider an essential part of the holidays and cut back on others. For example, if you don’t like fruitcake, why waste calories on that when they can be used for something that you do enjoy this time of year?

• Beware of liquid calories. Liquid calories from soft drinks, punch, and alcohol can add up quickly. Instead try sparkling water with a twist of lime, club soda, or seltzer water with a splash of 100% fruit juice so that you can allocate more of you calorie budget to your favorite holiday foods.

• Practice mindful eating at holiday meals. Evaluate your hunger level before you begin eating and throughout your meal. Eat slowly, savor each bite of food, and before thinking of going back for seconds ask yourself if you are still truly hungry. If the answer is “no”, stop there. Seconds will only leave you feeling uncomfortably stuffed and regretting that second helping.

• Serve yourself and plan responses to insistent hosts. Serve yourself to limit portions and to choose the foods that you really enjoy (but remember to eat your vegetables!). To insistent hosts or family members that feel you should eat seconds, have a planned response such as “No thank you. Everything was delicious but I am stuffed.” Don’t give in or back down from your reply.

• If you like to bake, limit the number of baked goods that you prepare this year. Only bake enough cookies and other sweets to give away or for a single festivity. If you have any leftovers, consider freezing them. Beware of sampling the batter when baking as these calories do count and can add up quickly.

• Stay active over the holiday season. Continue with your exercise program to burn calories and to help minimize holiday stress. Consider a workout just before a holiday meal (and use that meal for recovery) or round up your family members or friends after the meal to go for a walk.

• Remember that the actual holidays are just a few days (not a few months). Splurging a little only on the actual holidays can fit in as part of an overall healthy nutrition plan. It is the cycle of splurging on too many calories and not getting enough exercise from October until January that can cause weight gain during the holiday season.

• If you do overindulge at a holiday function, don’t beat yourself up about it. We all tend to overindulge now and then. Rather than fretting about that splurge and giving up on the nutrition plan that you have worked hard to achieve, jump back on your healthy eating plan at your next meal and roll on.

Article: "Nutrition Tips for a Healthier Holiday Season" by Joey Mock, RD, LD, CLT with Athlete's Arena. Read More: http://www.athletesarena.com/?cat=12

WINForum recommends well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer objective sports nutrition information for coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information visit our website www.winforum.org

Yogurt Packs a Nutritional Punch

noreply@blogger.com (WINForum) — Wed, 14 Dec 2011 19:44:00 +0000

Not all microbes are bad. Some — especially yogurt’s — are downright nutritious and have changed the diets of prominent scientists. Once ingested, yogurt’s beneficial bacteria, called probiotics, flood the digestive tract, increasing microflora – the microbes in the gut that help fight diseases and break down foods, such as carbohydrates.

“It’s like seeding a lawn with new grass seed,” says Elizabeth Applegate, director of sports nutrition at University of California, Davis. After reaching the intestines, probiotics help prevent disease. Lactobacillus strains bind to the linings of the small and large intestines, taking up space and preventing bad bacteria from attaching to the gut’s walls.

In a 2010 study, researchers studied 81 people with chronic liver disease, an illness that can lead to an imbalance of intestinal microflora. A group of 41 ate one cup of yogurt three times a day for two weeks, while a control group of 40 people did not eat any yogurt. At the end of the experiment, researchers found that the 41 participants had lower E. coli counts and a better intestinal flora balance compared to the control group, according to the journal Nursing Research.

Even better, probiotics can boost the immune system. A group of 33 women fed yogurt for four weeks improved their immune response, according to a 2006 study. In another experiment, mice fed yogurt and then infected with pneumonia recovered in seven days, compared to 21 days in the yogurt-free control group.

Apart from thwarting diseases, yogurt contains a host of nutrients: proteins, B vitamins and minerals such as calcium, magnesium, phosphorus, potassium and zinc. Interestingly, most lactose-intolerant people can eat yogurt because the microbes in it digest lactose (the sugar found in milk).

“Yogurt in general is a nutrient-dense food,” Applegate says. “It’s better than milk. It has a more concentrated dairy source.” Another Harvard study found that a fatty acid found in dairy products, including yogurt, may substantially reduce the risk of Type 2 diabetes.

Though healthy, some yogurt has some unhealthy additions, such as sugar. “I always tell people to get plain yogurt and add sweetener themselves,” Applegate says. “Then they can see how much they’re adding.” She recommends using fruit and honey with low-fat yogurt. Applegate also warns that the bacteria cannot survive in extreme temperatures. Very few bacteria endure in frozen yogurt, and heating a dish above 120 degrees Fahrenheit is a bacteria death sentence.

Although advertised as a food that could extend and improve quality of life by scientists like Mechnikov and companies like Dannon (its 1977 commercial suggesting yogurt and longevity were correlated is credited with increasing sales), dieticians recommend eating it as a healthy snack, not as a miracle cure. The observation that some yogurt eaters lived longer is a correlation, not causation, says Maudene Nelson, director of community outreach at the Columbia University Institute of Human Nutrition.

Still, yogurt makes for a delicious, healthy and immune-boosting snack. “A yogurt is a really good safe food to carry around with you for a few hours without being worried about it,” says Nelson. “It’s tasty, assessable, affordable, portable, drinkable, eatable and it scores high on nutrition scales.”

Excerpts taken from “Yogurt Delivers a Nutritional Punch to the Gut” by Laura Greggel with ScienceLine. Read the article in full: http://scienceline.org/2011/12/yogurt-delivers-a-nutritional-punch-to-the-gut/

WINForum recommends well balanced eating that includes fruit, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer sports nutrition information for coaches, athletes, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org

Parent's Role in Healthy Student Athletes

noreply@blogger.com (WINForum) — Mon, 12 Dec 2011 18:14:00 +0000

By: Kaycie Smith, BS Nutrition Science and WINForum Community Manager

Parents can have an extreme impact on how their children treat their bodies whether they are aware of it or not. If you are the parent of student athlete it can be even more important to help your kids fuel their bodies properly. Children start to mimic what their parents do at a young age and habits can often be formed during these impressionable years as well. During these young years try to make sure to show a healthy relationship with food by consuming a well balanced diet yourself. If your kids see you drinking low-fat dairy and eating your vegetables they will tend to do the same and introduce your kids to a variety of foods. For example sweet potatoes; although these aren’t usually a food children go for, if they are introduced early kids won’t know the difference and they can be a great, more nutritious alternative to regular potatoes and fries. Also, make food and meal time enjoyable. Have your kids help prepare foods (age appropriate of course), while making the foods teach them about their nutrients and importance for a healthy body.

As your kids get older and more independent keep relaying the message of how important what we put in our bodies is. Don’t just give them money to get fast food before practice, either pack them a meal or have healthy ingredients around the house for them to make their selves one. You are the one buying the groceries usually, so no matter how much they may want Cheetos and cookies in the pantry you have the power to replace those with healthier options; USE THAT POWER.

Rest is also key in being a healthy student athlete. They will not be able to perform in the classroom or during their game at their highest ability if they are not properly rested. Being tired will lead to lackluster stretching before activities and lazy play increasing the athletes’ risk of injury. It can also make it harder for them to concentrate or remember things from class, which can affect their grades. Without making the grades it may not matter how well they play as most schools have grade requirements to be able to practice and play.

Finally, and maybe most importantly, be aware of “dieting” in your student athlete. Eating disorders in young athletes are occurring more than they should be and can happen to both males and females. There are so many different social medias that tell kids what an ideal body should be, it is your job to help your child feel happy in their own body. For the most part your child will need to be on a somewhat high calorie eating plan because of the amount of activity they are doing and because they are still growing. It can be hard for some kids to be eating more than their non-athletic peers and it is important they understand that food=fuel and their bodies need it to be able to perform. Fill out the downloadable Game Plan handouts at www.winforum.org with them so they can see how much and what kind of foods should be being consumed and look for the handout on eating disorders to help you spot the warning signs.

WINForum recommends a balanced diet of fruits, vegetables, whole grains, low-fat or fat-free dairy and protein. We offer relevant objective sports nutrition information for athletes, coaches, trainers and parents to emphasize the importance of healthy eating. For more information and access to the nutrition Game Plan handouts, please visit our website www.winforum.org

Heart-Healthy Eating

noreply@blogger.com (WINForum) — Fri, 09 Dec 2011 20:21:00 +0000

As an athlete, you’re used to training. Whether it’s aerobic conditioning work, strength training, or drills, you’re providing your muscles with the stimulation they need to develop and get stronger. You also consume the nutrition you need to fuel your exercise, to keep you hydrated, and to promote a full recovery after exercise.

But what are you eating when you’re not exercising? The most important muscle in your body is your heart, and what you eat every day has a strong impact on its health.

Fat facts
Almost all foods contain some amount of fat, and that’s probably a testament to the important roles fats play in your body. When we think of fat, most of us are thinking calories. And indeed, fats serve as a rich storage depot for energy. But fats are also an important component of cell membranes, where they help govern what gets into and out of your cells. And fats serve as the building blocks for biological compounds called eicosanoids that help regulate heart rate, blood pressure, blood clotting, and immune function. Although not strictly a fat, cholesterol is often mentioned in the same breath as fat, and it is important, too. For example, cholesterol is used as the base component for vitamin D and other vital compounds, like hormones.

Most of the fats you absorb from food circulate in the bloodstream as tiny globules called triglycerides. Cholesterol and small amounts of fat are transported in the bloodstream by special protein carriers called lipoproteins. The two most important lipoproteins in terms of heart health are low-density lipoproteins (LDL) and high-density lipoproteins (HDL). When it comes to protecting the heart, a primary dietary goal is to keep LDL cholesterol low and HDL cholesterol levels high.

How dietary fat and cholesterol impact blood cholesterol
The types of fats in your diet are major determinants of the levels of LDL and HDL cholesterol levels. Dietary cholesterol doesn’t have nearly the impact.

Unsaturated fats get the heart-healthy nod. There are two types of unsaturated fats:

· Monounsaturated fats are found in high concentration in olive, canola, and peanut oils; avocados; nuts such as almonds, pecans, and hazelnuts; and seeds such as pumpkin and sesame seeds

· Polyunsaturated fats are found in high concentration in corn, soybean, sunflower, and flaxseed oils, and also in foods such as walnuts, flax seeds, and fish. Omega-3 fats are an important type of polyunsaturated fat. Your body can't make omega-3 fats; they have to come from food. An excellent way to get omega-3 fats is by eating fish 2 or 3 times a week. Salmon and herring are good sources of omega-3 fats. Plant sources of omega-3 fats include walnuts, flaxseeds, and oils such as flaxseed, canola, and soybean

Saturated fats, cholesterol, and trans fats don’t qualify for the heart-healthy club. In fact, it’s wise to limit your intake of saturated fats and cholesterol, and keep your intake of trans fat as low as possible while maintaining a healthy diet.

First and foremost, replace saturated fats with monounsaturated and polyunsaturated fats. Here are some ways to implement this switch:

· Dip bread in olive oil instead of slathering it with butter or stick margarine

· Sauté with olive, canola, or another liquid vegetable oil. If desired, add a little butter for flavor

· Choose a soft margarine that is free of trans fats and low in saturated fat

· Start checking food labels for both saturated and trans fats

· Limit saturated fat intake by eating fish, poultry without the skin, beans, and nuts more often in place of red meat, choosing leaner cuts of red meat when you do have it, and making the switch from full-fat dairy products to low-fat or nonfat versions

· Eat one or more good sources of omega-3 fats every day, such as fish, walnuts, canola or soybean oil, ground flax seeds, or flaxseed oil

The bottom line is that fats such as olive oil or canola oil can improve your cholesterol levels when you eat them in place of saturated fats or trans fats. And a low fat diet isn’t necessary to achieve heart healthy benefits.

Extra benefit from omega-3 fats
Omega-3 fats fall into the heart-healthy polyunsaturated fat category, and diets with omega-3 fats have been shown to be effective at lowering blood triglyceride concentrations. But studies indicate that they also seem to deliver an extra benefit: roughly half the people who die of heart disease every year die suddenly. They never even make it to a hospital. They don’t succumb to clogged arteries. Instead, out of nowhere, they’re suddenly gripped by an abnormal heart rhythm, which prevents the heart from contracting. With the heart muscle unable to pump blood, the individual often dies even before medical attention arrives. The good news is that a diet rich in omega-3 fats seems to protect against what’s called sudden cardiac death. Exactly how these fats prevent these fatal arrhythmias isn’t clear, but research is promising that these omega-3 fats may offer this extra cardiac health benefit.

Carbohydrate and fiber fundamentals
The heart-healthiest sources of carbs are whole grains, vegetables, fruits, and beans. They’re not only good sources of vitamins, minerals, and other phytonutrients, but they’re a great source of fiber also.

Your digestive system handles all carbohydrates in much the same way. It tries to break them down into single sugar molecules like glucose, which your body uses as a source of muscle fuel during exercise. But fiber is unique, in that it can’t be broken down and digested into glucose. Instead, it passes through the body undigested. But that doesn’t mean it offers no value. In fact, fiber has important cardiac benefits that seem to vary based on the type of fiber.

· Soluble fiber helps to lower LDL cholesterol levels in the blood. It also helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. Soluble fiber sources include oatmeal, oat bran, legumes, beans, lentils, dried peas, nuts, and seeds, as well as apples, pears, bananas, strawberries, and blueberries

· Insoluble fiber helps push food through the intestinal tract, promoting regularity and helping prevent constipation. Insoluble fiber sources include whole grains like wheat bread and brown rice, as well as vegetables like carrots, cucumbers, zucchini, and celery

Diets with adequate amounts of dietary fiber have been linked to a lower risk of heart disease. Low fiber intake has also been linked with a condition called metabolic syndrome, a constellation of risk factors that increases the chances of developing heart disease and diabetes. These risk factors include high blood pressure, high insulin levels, excess weight (especially around the belly), high levels of triglycerides, and low levels of HDL cholesterol. Studies suggest that a higher intake of whole grains and cereal fiber may help to ward off this increasingly common syndrome.

Here are some suggestions for including good carbohydrates and heart-healthy fiber in your diet:

· Have whole grain cereals for breakfast, such as oatmeal or cold cereals that list whole wheat, whole oats, or another whole grain in the list of ingredients

· Use whole grain breads for meals and snacks. Again, check the label to make sure that whole wheat or another whole grain is the first ingredient listed

· Instead of potatoes or white rice, try brown rice, couscous, bulgur, wheat berries, millet, or hulled barley with your dinner

· Try whole-wheat pasta. If you find the whole grain variety to be too chewy, pick a variety made with a blend of whole-wheat flour and white flour

· Eat fresh fruit more often and instead of drinking fruit juices

· Snack on raw, blanched, or steamed vegetables

· Choose snacks made with whole grains like whole grain pretzels or popcorn

· Substitute beans for meat a few times per week

Vegetables, fruits, high blood pressure, and heart disease
High blood pressure is another primary risk factor for heart disease, and it’s also a contributor to strokes. Your diet can be very effective at lowering blood pressure. One of the most convincing pieces of evidence that diet impacts blood pressure is a study where individuals with high blood pressure were put on a diet rich in fruits, vegetables, and low-fat dairy products, and which restricted the amount of saturated and total fat. Researchers found that those who followed this diet reduced their systolic blood pressure by about 11 mmHg and their diastolic blood pressure by almost 6 mmHg. These blood pressure–lowering effects are comparable to what blood pressure medications achieve. In another study, this fruit- and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein.

Try these tips to fit more fruits and vegetables into your diet:

· Store fruit where you can see it, like on the counter or in the front of the refrigerator. That way, you’ll be more inclined to eat it

· Fill half your plate with vegetables and fruit at each meal. Serving salads, stir-fried vegetables, or other fruit- and vegetable-rich fare makes it easier to reach this goal

· Eat fruits and vegetables as snacks

· Try new fruits and vegetables, along with recipes where vegetables are the key ingredients

Exercise and weight control
Daily exercise and weight control go hand-in-hand with a healthy approach to eating. Because exercise and weight control are closely linked, they strongly influence your chances of staying healthy, and they affect what you eat and how your food affects you. Exercise and weight control are linked through the simple rule of energy balance: if you burn as many calories as you take in each day, there's nothing left over for storage in fat cells, and your weight remains the same. But if you eat more than you burn, you end up adding fat and pounds. Regular exercise helps you control your weight, and it is key part of any weight-loss effort.

Sports nutrition and healthy eating in perspective
Sports nutrition is about providing the right nutrients at the right time, in ways that the body can quickly make use of them, to support training and to help you be your best during a competition. While sports nutrition deals with the acute needs surrounding exercise, you also can benefit from taking a larger view of what your body needs to be healthy over the long-term. By eating more healthily, you help to ensure that your body’s most important muscle, the heart, stays in great shape.

Excerpts taken from "Heart-Healthy Eating For Athletes" by Christopher D. Jensen Ph.D, MPH, RD. Read more: http://www.powerbar.com/articles/162/heart-healthy-eating-for-athletes.aspx

WINForum recommends a well balanced diet of fruits, vegetables, whole grains, low-fat or fat- free milk and protein. We offer sports nutrition information for athletes, coaches, trainers and parents that emphasizes the importance of healthy eating for peak performance. For more information visit www.winforum.org