Wondering what sports nutrition supplements you should choose when preparing for or running your next race? Here are some great guidelines from an article from Active.com to help you find the optimal energy foods.
SPORTS DRINKS
Sports drinks are designed to maximize fluid absorption and enhance performance by delivering readily absorbable carbohydrate and electrolytes, the most crucial being sodium. The better-formulated (and tasting) ones intended for use during exercise usually contain both simple carbs (sucrose, fructose and glucose) and complex carbs (glucose polymers, maltodextrin). Choose a sports drink instead of plain water when exercising or running 60 minutes or longer at a moderate intensity.
PROS: Multiple flavors and brands to choose from; readily usable liquid carbohydrates are absorbed more rapidly than solid food; sodium enhances the drive to drink and facilitates the absorption of carbohydrate.
CONS: Unnecessary added ingredients can contribute to digestion woes; you're hostage to the sports drink provided at aid stations unless you carry your own; unlikely to be enough to meet energy needs in marathons and ultras.
ENERGY GELS, CHEWS AND BLOCKS
These sports foods provide fast-acting, easy-to-digest carbohydrate--exactly what hard-working muscles and the brain require to perform while running fast or long.
PROS: Easy to chew and digest; many varieties also provide sodium and small amounts of caffeine, another performance booster during prolonged exercise.
CONS: Need to be taken with recommended amount of water (6 to 8 ounces); semi-solid chews and blocks may boost blood sugar levels more slowly than gels; toting enough with you requires wearing a carrier of some sort.
LIQUID FOOD SUPPLEMENTS
In addition to carbohydrate, these beverages provide varying amounts of protein, fat, vitamins, minerals, electrolytes and other lesser-proven ingredients, such as herbs and metabolites.
These nutrient-dense "liquid energy bars" provide considerably more fuel or energy per ounce than traditional sports drinks.
PROS: Convenient mode for consuming a concentrated dose of energy (calories) and carbohydrate; star as prerace meals or post-recovery drinks due to low fiber and higher energy content; typically a well-tolerated option for ultra-endurance athletes.
CONS: Can lead to digestive problems and dehydration when consumed during moderate-to-high intensity exercise; energy-dense beverage can contribute to unwanted weight gain if routinely consumed in place of meals or snacks.
ENERGY BARS
With practice an energy bar can be easy to carry, chew and digest while running. Unless you'll be on the move longer than four hours, however, choose varieties that obtain most if not all of their calories from carbohydrate (70 percent or more). It's only during longer hauls that the body has time to actually digest and assimilate the fuel from other sources.
PROS: Wide variety of flavors and textures to choose from; travel well; welcome alternative to sweet-tasting drinks, gels, chews and blocks; another option for meeting higher energy requirements of long-distance runs.
CONS: More difficult to chew and digest than liquids, especially when you're fatigued; must take with ample fluid for proper digestion; solids can take much longer to boost blood sugar levels than liquids.
REAL FOOD
Ultra runners can be seen refueling with everything from sports drinks and energy gels to sandwiches, fried chicken and pizza. Ditto for walkers and back-of-the pack marathon runners who often rely on real food for fuel, such as candy, dried fruit or pretzels. The longer duration and slower pace (lower intensity) allows these athletes to profit from consuming real food despite the extra time required to convert energy into fuel the body can use.
PROS: Helps fight "flavor fatigue" common when consuming only sweet-tasting sports foods; allows athletes to meet the high energy demands of prolonged ultra running; can be mentally uplifting or rewarding.
CONS: Protein, fiber and fat in real foods can slow absorption and digestion time and increase potential gastrointestinal problems; more complicated logistics of carrying and consuming while on the move.
Showing posts with label sports nutrition. Show all posts
Showing posts with label sports nutrition. Show all posts
Monday, August 9, 2010
Monday, June 7, 2010
Are Your Protein Drinks Toxic?
Are you a fan of protein powder and ready-to-drink protein shakes? Well it may be time to rethink your drink if you're having several servings a day.
An article in the July 2010 issue of Consumer Reports Magazine details the results of an investigation they conducted into these "hope in a can" protein drinks. They tested 15 protein drinks at an outside laboratory and the results were not only surprising but very concerning. All drinks in the test had at least one sample containing one or more of the following heavy metals: arsenic, cadmium, lead, and mercury. These contaminants are worrisome since they can cause severe organ damage.
Out of the 15 products they tested, three of the products exceeded the safe consumption limit for the heavy metals of arsenic, cadmium or lead when consuming three servings a day.
The 3 products are EAS Myoplex Rich Dark Chocolate Ready-to-Drink Shake, Muscle Milk Chocolate Protein Powder and Muscle Milk Vanilla Creme Protein Powder.
What many people don't realize is that dietary supplements are not regulated like food or drugs, where what it says on the bottle must be in the bottle. Thanks to the Dietary Supplements Health and Education Act (DSHEA) passed by Congress in 1994, nutritional supplements that don't claim to diagnose, prevent, or cure disease are not subject to regulation by the Food and Drug Administration. Supplements aren't required to be tested before they're sold to make sure they're safe, effective, and free of contaminants. Many supplements have been found not to contain any of the ingredients listed on the label and vice versa. As an example in a recent report, popular weight loss Brazilian diet pills marketed on the Internet were found to contain an addictive and dangerous mix of amphetamines, tranquilizers and antidepressants.
What's a consumer to do?
The best way to achieve peak performance is with a sound training program and good nutrition and hydration. Supplements are just that - supplements and are not a replacement for a solid nutrition foundation based on real food. I recommend rethinking you dietary choices if you're consistently relying on protein powder to meet most of your protein and/or energy needs.
While protein powders are convenient, most people get plenty of protein from lean meats, fish, low fat dairy products, beans, nuts, and whole grains. Consuming more protein than the body requires causes the body to burn protein as energy or store it as fat. Excessive protein intake is hard on the kidneys since when it's broken down it produces the waste product urea. This can lead to increased urination and dehydration. High protein intakes cause a high acid load on the body which results in calcium being excreted from the bones.
In terms of supplements, when in doubt, don't take it. And if it sounds too good to be true, it probably is.
Once again, real food comes out the champion.
An article in the July 2010 issue of Consumer Reports Magazine details the results of an investigation they conducted into these "hope in a can" protein drinks. They tested 15 protein drinks at an outside laboratory and the results were not only surprising but very concerning. All drinks in the test had at least one sample containing one or more of the following heavy metals: arsenic, cadmium, lead, and mercury. These contaminants are worrisome since they can cause severe organ damage.
Out of the 15 products they tested, three of the products exceeded the safe consumption limit for the heavy metals of arsenic, cadmium or lead when consuming three servings a day.
The 3 products are EAS Myoplex Rich Dark Chocolate Ready-to-Drink Shake, Muscle Milk Chocolate Protein Powder and Muscle Milk Vanilla Creme Protein Powder.
What many people don't realize is that dietary supplements are not regulated like food or drugs, where what it says on the bottle must be in the bottle. Thanks to the Dietary Supplements Health and Education Act (DSHEA) passed by Congress in 1994, nutritional supplements that don't claim to diagnose, prevent, or cure disease are not subject to regulation by the Food and Drug Administration. Supplements aren't required to be tested before they're sold to make sure they're safe, effective, and free of contaminants. Many supplements have been found not to contain any of the ingredients listed on the label and vice versa. As an example in a recent report, popular weight loss Brazilian diet pills marketed on the Internet were found to contain an addictive and dangerous mix of amphetamines, tranquilizers and antidepressants.
What's a consumer to do?
The best way to achieve peak performance is with a sound training program and good nutrition and hydration. Supplements are just that - supplements and are not a replacement for a solid nutrition foundation based on real food. I recommend rethinking you dietary choices if you're consistently relying on protein powder to meet most of your protein and/or energy needs.
While protein powders are convenient, most people get plenty of protein from lean meats, fish, low fat dairy products, beans, nuts, and whole grains. Consuming more protein than the body requires causes the body to burn protein as energy or store it as fat. Excessive protein intake is hard on the kidneys since when it's broken down it produces the waste product urea. This can lead to increased urination and dehydration. High protein intakes cause a high acid load on the body which results in calcium being excreted from the bones.
In terms of supplements, when in doubt, don't take it. And if it sounds too good to be true, it probably is.
Once again, real food comes out the champion.
Tuesday, June 1, 2010
Electrolytes 101
Now that summer is officially here, many questions come up regarding electrolyte replacement from my clients who exercise outside in the heat.
Here is an excerpt from an article by sports nutrition guru Nancy Clark that addresses many of the questions I get on this subject.
What are electrolytes?
Electrolytes are electrically charged particles that help the body function normally. Some of the more familiar electrolytes include sodium, potassium, calcium and magnesium.
Calcium and magnesium help muscles contract and relax. Sodium and potassium help water stay in the right balance inside and outside of cells. Sodium is the electrolyte lost in the highest concentration in sweat.
Do active people need extra electrolytes?
If you are a fitness exerciser, you are unlikely to need extra electrolytes to replace those lost in sweat. If you exercise hard for more than four hours in the heat (such as triathletes, marathoners and even tennis players), you may benefit from replacing sodium losses, particularly if you sweat a lot or have been consuming only plain water or even a standard sports drink. In that case, salty recovery snacks could be a smart choice—particularly if you are prone to muscle cramps.
Potassium deficiency is unlikely to occur in athletes because the body contains much more potassium than even a marathoner might lose during a hot, sweaty race. Never the less, you can rule out this issue by enjoying potassium-rich fruits and vegetables (oranges, bananas, raisins, potato) and dairy (milk, yogurt). You can easily replace the 200 to 600 milligrams potassium you might lose in an hour of hard training by snacking on a medium to large banana (450-600 mg potassium).
To consume the electrolyte calcium, plan to include calcium-rich foods each day, such as (soy) milk+cereal, yogurt, a (decaf) latte.
For magnesium, as often as possible, enjoy a pile of magnesium-rich green leafy vegetables, as well as whole grains, nuts, peanut butter, dried beans and lentils.
Who needs to worry about replacing sodium?
Not many people! When you exercise, you lose some sodium via sweat, but you are unlikely to deplete your body’s stores under ordinary conditions. Problems arise when people overhydrate during exercise with too much plain water or standard sports drink. The very small amount of sodium in a sports drink is added to enhance fluid retention, not to replace sodium losses
The concentration of sodium in your blood actually increases during exercise because you lose proportionately more water than sodium. Hence, your first need is to replace the fluid. You can easily replace the 800 mg sodium lost in two pounds of sweat during a hard hour-long workout by enjoying a recovery snack of chocolate milk and a bagel with peanut butter.
Keep in mind, most health organizations recommend we reduce our sodium intake because the typical diet contains too much sodium for the typical person who is unfit, overfat and at risk for high blood pressure and stroke.
I am training for an Ironman triathlon. Should I consume extra sodium?
After extended sweaty exercise, you should plan to replace sodium if—
1) you are craving salt, and
2) you are covered with a layer of salt on your skin.
Many tired athletes report the salt helps revive them so they feel better. Plus, it helps with rehydration because it holds water in your body. You can also consume salty foods, such as chicken broth or ramen noodles before extended sweaty exercise, so the sodium will be in your system, helping to retain fluid and maintain hydration.
Experiment with consuming pre-exercise sodium during training. Some athletes complain of intestinal upset or heaviness. You are an experiment of one!
Assuming the longer and harder you exercise, the hungrier you'll get and the more sodium-containing foods and fluids you'll eat—and easily consume more than enough electrolytes during and after the workout. Standard snacks (yogurt, bagels) and meals (pizza, pasta) have more sodium than you may realize. Nibbling on olives, pickles, crackers & cheese can easily replace sodium losses. As for potassium, chugging 16-ounces of chocolate milk for a recovery drink more than replaces the potassium a marathoner might lose.
Need a customized plan to meet your electrolyte needs? Contact me for an appointment today.
Here is an excerpt from an article by sports nutrition guru Nancy Clark that addresses many of the questions I get on this subject.
What are electrolytes?
Electrolytes are electrically charged particles that help the body function normally. Some of the more familiar electrolytes include sodium, potassium, calcium and magnesium.
Calcium and magnesium help muscles contract and relax. Sodium and potassium help water stay in the right balance inside and outside of cells. Sodium is the electrolyte lost in the highest concentration in sweat.
Do active people need extra electrolytes?
If you are a fitness exerciser, you are unlikely to need extra electrolytes to replace those lost in sweat. If you exercise hard for more than four hours in the heat (such as triathletes, marathoners and even tennis players), you may benefit from replacing sodium losses, particularly if you sweat a lot or have been consuming only plain water or even a standard sports drink. In that case, salty recovery snacks could be a smart choice—particularly if you are prone to muscle cramps.
Potassium deficiency is unlikely to occur in athletes because the body contains much more potassium than even a marathoner might lose during a hot, sweaty race. Never the less, you can rule out this issue by enjoying potassium-rich fruits and vegetables (oranges, bananas, raisins, potato) and dairy (milk, yogurt). You can easily replace the 200 to 600 milligrams potassium you might lose in an hour of hard training by snacking on a medium to large banana (450-600 mg potassium).
To consume the electrolyte calcium, plan to include calcium-rich foods each day, such as (soy) milk+cereal, yogurt, a (decaf) latte.
For magnesium, as often as possible, enjoy a pile of magnesium-rich green leafy vegetables, as well as whole grains, nuts, peanut butter, dried beans and lentils.
Who needs to worry about replacing sodium?
Not many people! When you exercise, you lose some sodium via sweat, but you are unlikely to deplete your body’s stores under ordinary conditions. Problems arise when people overhydrate during exercise with too much plain water or standard sports drink. The very small amount of sodium in a sports drink is added to enhance fluid retention, not to replace sodium losses
The concentration of sodium in your blood actually increases during exercise because you lose proportionately more water than sodium. Hence, your first need is to replace the fluid. You can easily replace the 800 mg sodium lost in two pounds of sweat during a hard hour-long workout by enjoying a recovery snack of chocolate milk and a bagel with peanut butter.
Keep in mind, most health organizations recommend we reduce our sodium intake because the typical diet contains too much sodium for the typical person who is unfit, overfat and at risk for high blood pressure and stroke.
I am training for an Ironman triathlon. Should I consume extra sodium?
After extended sweaty exercise, you should plan to replace sodium if—
1) you are craving salt, and
2) you are covered with a layer of salt on your skin.
Many tired athletes report the salt helps revive them so they feel better. Plus, it helps with rehydration because it holds water in your body. You can also consume salty foods, such as chicken broth or ramen noodles before extended sweaty exercise, so the sodium will be in your system, helping to retain fluid and maintain hydration.
Experiment with consuming pre-exercise sodium during training. Some athletes complain of intestinal upset or heaviness. You are an experiment of one!
Assuming the longer and harder you exercise, the hungrier you'll get and the more sodium-containing foods and fluids you'll eat—and easily consume more than enough electrolytes during and after the workout. Standard snacks (yogurt, bagels) and meals (pizza, pasta) have more sodium than you may realize. Nibbling on olives, pickles, crackers & cheese can easily replace sodium losses. As for potassium, chugging 16-ounces of chocolate milk for a recovery drink more than replaces the potassium a marathoner might lose.
Need a customized plan to meet your electrolyte needs? Contact me for an appointment today.
Wednesday, April 7, 2010
Hydration and Exercise
The past few days in the DC metro area we've been blessed (or cursed depending on your perspective) with summer-like weather. The drawback with such a sudden spike in temperature and humidity is that it really gives your body a smack down when exercising outside in the heat.
Now that the warmer weather is here, one of the most important steps to success as a weekend warrior or serious athlete is being hydrated. Just a small fluid loss of 2% of your body weight (or about 3 pounds for a 150 pound person) can negatively affect your performance. Dehydration not only causes decreased strength and endurance but also increases the risk for injury and heat illness because it's more difficult for the body to cool itself.
Signs and symptoms of dehydration include:
Ideally you want to aim to drink at least half of your body weight in ounces of water per day. You can calculate this using the following formula:
Weight in pounds x 0.5 = ______oz/day
For example, if you weigh 150 pounds, aim to drink at LEAST 75 oz of water per day or a little over 9 cups. (There are 8 oz in 1 cup and 33 oz in 1 liter.)
Just keep in mind that you may need more than this depending on your level of activity and how much you sweat.
The most important thing to remember is that you want to start your workout hydrated. If you're aren't, drinking fluids during the workout is like pouring water into a bucket with holes in it. You won't be able to make up for a dehydrated body.
The best way to tell if you're hydrated is to monitor the color of your urine. You're urine should be the color of pale lemonade rather than apple juice. However the color of your urine may be altered if you take a multivitamin. Excess doses of water-soluble B-vitamins will often turn urine a bright yellow or neon green.
Now that the warmer weather is here, one of the most important steps to success as a weekend warrior or serious athlete is being hydrated. Just a small fluid loss of 2% of your body weight (or about 3 pounds for a 150 pound person) can negatively affect your performance. Dehydration not only causes decreased strength and endurance but also increases the risk for injury and heat illness because it's more difficult for the body to cool itself.
Signs and symptoms of dehydration include:
- Excessive thirst
- Fatigue
- Headache
- Dry mouth
- Little or no urination
- Muscle weakness
- Dizziness
- Lightheadedness
Ideally you want to aim to drink at least half of your body weight in ounces of water per day. You can calculate this using the following formula:
Weight in pounds x 0.5 = ______oz/day
For example, if you weigh 150 pounds, aim to drink at LEAST 75 oz of water per day or a little over 9 cups. (There are 8 oz in 1 cup and 33 oz in 1 liter.)
Just keep in mind that you may need more than this depending on your level of activity and how much you sweat.
The most important thing to remember is that you want to start your workout hydrated. If you're aren't, drinking fluids during the workout is like pouring water into a bucket with holes in it. You won't be able to make up for a dehydrated body.
The best way to tell if you're hydrated is to monitor the color of your urine. You're urine should be the color of pale lemonade rather than apple juice. However the color of your urine may be altered if you take a multivitamin. Excess doses of water-soluble B-vitamins will often turn urine a bright yellow or neon green.
Here are tips on staying hydrated before, during and after your workout:
- Start your day by drinking at least 2 cups (16 ounces) of water or fluid when you wake up in the morning.
- Carry a water bottle with you as a reminder to take sips throughout the day.
- Aim to drink 2-3 cups (16-24 oz) of fluid 2-3 hours before exercise.
- During exercise drink 1 cup or take 4-6 gulps every 15-20 minutes.
- Post-exercise drink 2-3 cups to help replace sweat losses.
- Water is adequate for rehydrating for workouts or events that last less than 1 hour, especially if it is not too hot or humid.
- You might need a sports drink containing carbohydrates and electrolytes to replace minerals lost through sweat for workouts or events lasting more than 1 hour.
- Avoid drinking anything with a lot of caffeine or alcohol because they may increase urine production which will in turn increase dehydration.
Need help with a personal hydration plan? Contact me for an appointment today.
Wednesday, March 31, 2010
Make Your Own Sports Drink
In a previous post I talked about all the chemical additives in our food. If you're an athlete relying on relying on sport drinks and gels, it is often challenging to find products without extra dyes or additives.
Here is a link to a great article on more natural sources of fuel for athletes by a dietitian from the Canyon Ranch Spa.
While brands such as Clif, Carb Boom!, and Gu don't use high-fructose corn syrup, food dyes or artificial sweeteners, you can also get in the kitchen and make your own sport drinks and snacks.
Here are two sport drinks recipes to try. Just test it out to make sure it is palatable at various temperatures and doesn’t cause any stomach upset.
Tart Cherry Sport Drink
Tart cherries help to reduce inflammation associated with exercise.
32 ounces water
1 teaspoon sea salt
24 ounces Knudsen Tart Cherry Juice (if this is too tart for you use regular cherry juice instead)
¼ cup lemon juice
Makes seven 8-ounce servings
60 calories, 177 mg sodium, 186 mg potassium, 15 grams carbohydrate
Pina Colada Sport Drink
The coconut water gives a light flavor, a few carbohydrates and tons of potassium.
12 ounces water
½ teaspoon sea salt
32 ounces O.N.E. Coconut water
12 ounces 100% pineapple juice
¼ cup lemon juice
Makes seven 8-ounce servings
60 calories, 194 mg sodium, 352 mg potassium, 15 grams carbohydrate
Directions for making your own sport drink:Bring the tap or bottled water to a boil. Dissolve the salt in the water. Mix in juice and coconut water (if using). Chill and consume.
Here is a link to a great article on more natural sources of fuel for athletes by a dietitian from the Canyon Ranch Spa.
While brands such as Clif, Carb Boom!, and Gu don't use high-fructose corn syrup, food dyes or artificial sweeteners, you can also get in the kitchen and make your own sport drinks and snacks.
Here are two sport drinks recipes to try. Just test it out to make sure it is palatable at various temperatures and doesn’t cause any stomach upset.
Tart Cherry Sport Drink
Tart cherries help to reduce inflammation associated with exercise.
32 ounces water
1 teaspoon sea salt
24 ounces Knudsen Tart Cherry Juice (if this is too tart for you use regular cherry juice instead)
¼ cup lemon juice
Makes seven 8-ounce servings
60 calories, 177 mg sodium, 186 mg potassium, 15 grams carbohydrate
Pina Colada Sport Drink
The coconut water gives a light flavor, a few carbohydrates and tons of potassium.
12 ounces water
½ teaspoon sea salt
32 ounces O.N.E. Coconut water
12 ounces 100% pineapple juice
¼ cup lemon juice
Makes seven 8-ounce servings
60 calories, 194 mg sodium, 352 mg potassium, 15 grams carbohydrate
Directions for making your own sport drink:Bring the tap or bottled water to a boil. Dissolve the salt in the water. Mix in juice and coconut water (if using). Chill and consume.
Tuesday, February 16, 2010
Winter Olympic Nutrition
Have you been watching the Winter Olympics as much as I have since the games have started? Do you watch the athletes with admiration and possibly envy, thinking: "I bet they get to eat whatever they want and not worry about it."
While in theory the quantity part may be true for some of the endurance sports such as the cross country skiers who burn 4,000-5,000 calories, they are still mindful of the quality of food choices they're making to enhance performance. In explosive power sports, such as ski jumping, the athletes have to be conscious of quantity and quality as their calorie needs are much lower since they're not engaged in hours and hours of fat-burning aerobic endurance activity. Being calorie conscious is especially important in a sport where body weight can mean the difference of a few extra feet in the air.
Here's an interesting article from U.S. News that talks about what the athletes eat to prepare for the Olympic games. Besides my love for sports nutrition, this article was exciting for me to read since I got to meet the dietitians mentioned in the article when I attended a sports nutrition seminar at the Olympic Training Center in Colorado Springs back in October. Here's a link to my blog entry where I highlighted what I learned.
Whether you're a weekend warrior or competitive athlete, the important thing to keep in mind is that your nutrition needs to match up with the length, frequency, and intensity of your training. It also needs to take into account your weight and body composition goals. And finally, while carbohydrates have gotten a bit of a bad rap lately, carbohydrates are the main fuel for performance. Carbohydrates should not be eliminated but need to be matched to an athlete's training demands.
Need help matching your nutrition to your training needs? Contact me for an appointment today.
While in theory the quantity part may be true for some of the endurance sports such as the cross country skiers who burn 4,000-5,000 calories, they are still mindful of the quality of food choices they're making to enhance performance. In explosive power sports, such as ski jumping, the athletes have to be conscious of quantity and quality as their calorie needs are much lower since they're not engaged in hours and hours of fat-burning aerobic endurance activity. Being calorie conscious is especially important in a sport where body weight can mean the difference of a few extra feet in the air.
Here's an interesting article from U.S. News that talks about what the athletes eat to prepare for the Olympic games. Besides my love for sports nutrition, this article was exciting for me to read since I got to meet the dietitians mentioned in the article when I attended a sports nutrition seminar at the Olympic Training Center in Colorado Springs back in October. Here's a link to my blog entry where I highlighted what I learned.
Whether you're a weekend warrior or competitive athlete, the important thing to keep in mind is that your nutrition needs to match up with the length, frequency, and intensity of your training. It also needs to take into account your weight and body composition goals. And finally, while carbohydrates have gotten a bit of a bad rap lately, carbohydrates are the main fuel for performance. Carbohydrates should not be eliminated but need to be matched to an athlete's training demands.
Need help matching your nutrition to your training needs? Contact me for an appointment today.
Tuesday, November 3, 2009
Eat to Win: Your Nutrition Game Plan for "Stop-and-Go" Team Sports
"Today's preparation determines tomorrow's achievement." ~ Unknown
What happens when you sprint repeatedly during a basketball game, soccer match, or game of ice hockey? According to a study presented by Stuart M. Phillips of McMaster University at the 2008 Sport Nutrition Conference, you turn into an "endurance athlete." In other words, by the time you complete your "nth" sprint, you're burning carbohydrates (carbs) the same way a long distance runner burns fuel.
So what does this mean in terms of practical application?
When you're sprinting all out to make a play in the game, being adequately hydrated and having fuel in the form of carbs is crucial.
That brings me to the key principles of sports nutrition or what I call the "3 Fs":
Before Exercise
What happens when you sprint repeatedly during a basketball game, soccer match, or game of ice hockey? According to a study presented by Stuart M. Phillips of McMaster University at the 2008 Sport Nutrition Conference, you turn into an "endurance athlete." In other words, by the time you complete your "nth" sprint, you're burning carbohydrates (carbs) the same way a long distance runner burns fuel.
So what does this mean in terms of practical application?
When you're sprinting all out to make a play in the game, being adequately hydrated and having fuel in the form of carbs is crucial.
That brings me to the key principles of sports nutrition or what I call the "3 Fs":
- Fuel - before, during and after exercise
- Fluid - to stay hydrated and prevent a decrease in performance (See my blog entry on Fuel Like an Olympian for more info on hydration)
- Follow-up - what you're doing every day with your nutrition to maintain your competitive advantage
Before Exercise
- Stay hydrated by drinking 2-3 cups of water or a sports drink 2-3 hours before practice or competition.
- Drink another cup (or about 8 gulps) during warm-up.
- Eat a high carb meal with some protein and a little bit of fat 2-4 hours before exercise so you're not going into exercise with the feeling of a heavy stomach. An example meal might be a grilled chicken breast (protein), large baked potato topped with broccoli (carb) and drizzled with olive oil (healthy fat), and fruit or low-fat frozen yogurt for dessert (carb).
- Top off your fuel stores 30-60 minutes before game time with another high carb snack such as a sports drink, sports or granola bar, crackers, bread or roll, fresh fruit or fruit juice, or cereal. Just keep in mind that you need to choose what works for you. While one player may be able to eat something solid, another player may only be able to tolerate liquids this close to the game.
During Exercise
- To stay in your "hydration zone," aim to drink at least 2-3 cups of water or a sports drink each hour.
- Taking in easily digestible carbs (about 30-60 grams per hour) during this time will also help delay fatigue. Examples include 3 cups of a sports drink, 2 sport gels or a sports bar. Again, choose what you enjoy and what your system tolerates. Practicing with difference choices during your training will help you figure out what works best for you.
- Aim to take in a liquid or solid high carb snack between periods or at halftime.
- It's also important to consume sports drinks or other products with sodium when exercising for more than 1 hour, especially when it is hot and humid.
After Exercise: Rehydrate, Refuel, and Recover
- Drink 2-3 cups of a sports drink or water for every pound you lost.
- Continue drinking until your urine looks like light lemonade instead of dark apple juice.
- Eat as soon as possible (ideally within 15-30 minutes). Aim for a high carb snack with a little protein such as chocolate milk and pretzels, cheese and crackers, sports bars, trail mix, cereal and milk, or a turkey sandwich. Eat and repeat every hour until your next meal.
Daily Follow-up: Set a Solid Foundation
- Stay hydrated by drinking fluids throughout the day. Get in the habit of drinking water as soon as you wake up in the morning.
- Keep your energy levels up by eating meals and snacks consistently throughout the day. Ideally you should be eating every 3-4 hours.
- Get a balance of nutrients. Focus on lean proteins (ex. chic, turkey, fish, beans, tofu), whole grain carbs (ex. Whole grain bread, pasta, cereal, brown rice), healthy fats (ex. olive oil, nuts & seeds, avocado), and fruits and veggies.
As addressed in the video from my post yesterday, the margin of victory gets smaller and smaller as you reach an elite level. Nutrition is a crucial tool that can help you compete at your best so you can make the winning shot.
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