Category Archives: Nutrition

Rest Day 6/21: It’s Hot! Drink Up! Don’t Cramp Up!

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Rest Day 6/21:

What do you do to avoid cramps?

Check out this post on Muscle Cramps and Hydration from Alex Black, Renegade Dietitian and creator of Wicked Good Nutrition.  Also look for a great recipe for spicy grilled sweet potatoes!

Since most of the United States will be experiencing a heat wave over the next few days (and here in Boston the mercury will be up around 97 degrees) I think it’s a good time to talk about hydration and muscle cramping. Muscle Cramping is a result of a muscle that contracts involuntarily and then stays that way. This is primarily caused by altered neuromuscular function – during exercise muscles in use can be abnormally stimulated, especially when they are already in the shortened position or are fatigued. Among most athletes, the quadriceps, hamstrings, and calves are the most frequently affected muscles. Generally, loss of sodium, dehydration, and imbalances of certain electrolytes have taken the blame for muscle cramping, but some research has shown this may not be the case. In this post I’ll go over some things you can do to help avoid muscle cramps.  …Read More…

Rest Day 6/17: How much do you sleep? Post your thoughts on Sleep!

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Sleep – the 6th Food Group

Here’s a great piece on Sleep by Renegade Dietitian Alex Black!

Alright, I know I don’t need to work that hard to convince you that sleep is awesome. I mean, who would turn down the opportunity to get a good night’s sleep or take a nap? Many famous athletes know sleep is awesome too. For example, at most competitions Yelena Isinbayeva, the woman who holds the world record in the pole vault with a jump over 16 ½ feet, warms up and then promptly takes a nap under a towel until her turn to compete. And just this past month I’ve come across some great research on sleep and its role in weight, food choices, and athletic performance. But before I share all this great data, a little on what exactly your body does when you sleep…

Sleep occurs in two parts, non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. NREM sleep makes up about 75% of sleep time and consists of four stages. Stages 1 and 2 are the beginnings of sleep, when your start breathing more irregularly and begin to disengage from your surroundings. Stages 3 and 4 are the parts of the sleep cycle where the most recovery occurs, as breathing slows, tissues are repaired, energy is restored, and important hormones are released. REM sleep makes up the other 25% of sleep time, usually happening 90 minutes after you fall asleep and recurring every 90 minutes. During REM sleep, energy is provided to the brain and body, the brain is active – this is the part of sleep where dreaming happens – while the body becomes immobile as muscles are turned off.

Sleep and Weight In the medical world it’s been widely accepted that people who sleep less are more likely to be overweight. Research has found that people who sleep enough eat on average 200-500 fewer calories than people who don’t. But they didn’t always know why. But now TWO studies that used magnetic resonance imaging (MRI) to look at brain activity found two different ways that sleep may influence what you eat. In both studies, people were assessed after getting enough sleep and after a period of disrupted sleep and in both they were shown images of healthy and unhealthy foods while in the scanner. One study found that the part of the brain that tells us something is rewarding was more active when looking at unhealthy foods after sleeping poorly than it was after sleeping enough. In the other study people who didn’t get enough sleep showed less activity in the frontal lobe, or the part of the brain responsible for making decisions. Basically what these studies tell us is that when you don’t get enough sleep, unhealthier foods look more appealing and at the same time your ability to resist that food may be diminished.

Sleep and Hunger Lack of sleep doesn’t just make you crave uhealthier food, it also influences important hormones that control hunger. These two hormones are leptin and ghrelin. Leptin is stored in fat cells,and low levels of it tell the body you are starving and need to eat more food. Ghrelin is produced by the stomach and stimulates your appetite, again making you want to eat more. Ideally, you’d want to have higher leptin levels and lower ghrelin levels. However research has found that people who sleep less than 5 hours per night on average had lower levels of leptin and higher levels of ghrelin than people who sleep more. This means sleeping less = bigger appetite, on top of any appetite increase you may have from exercising.

Sleep and Sports Performance Last month ESPN published a commentary article calling sleep the new “magic pill”. This claim was based on research at Stanford, which manipulated sleep habits of 11 basketball players and found that when they increased their sleep they sprinted faster, felt better, and saw improvement in three-point shooting and free throw percentages. This is because during deep sleep, the body releases growth hormones that stimulate the building and recovery of bone and muscle. In addition, you need adequate sleep, in addition to getting a good breakfast of course, to have enough energy and good cognitive function, which means more alertness and coordination. Research in Europe a few years ago found that sleep 6 or less hours per night can have the same effects on coordination as drinking alcohol. This can really make a difference when you’re working on technical movements (think rowing, olympic lifts, kipping pull ups).  

So Sleep and Nutrition… Sleep is key to helping you stay on track with a good nutrition plan and making that plan work for you. I have talked about the best nutrition for recovery before, but without adequate sleep it won’t be enough. You can replenish protein and carbs after every workout, but if you’re not sleeping enough your body won’t recover and repair as well as it would with enough sleep. This can leave you fatigued and not able to perform your best. Lack of sleep also makes the healthy recovery options (like nuts, meat, vegetables) look less appealing than the high calorie, low nutrient options like bagels, doughnuts, cookies, cereal etc. So make sure you’re getting enough sleep, especially if you are putting extra demands on your body with training. Experts say that teens need 8 ½ to 9 ½ hours of sleep per night and adults need 7-9 hours to be well rested.

A few strategies to improve sleep It’s not only important to get enough sleep, you need good quality, uninterrupted sleep too. Here are a few things you can do to help:

  • Sleep in a dark room
  • Avoid LCD screens (TV, computer) 15-30 minutes before bed
  • Sleep in a colder temperature
  • Avoid caffeine 4-6 hours before bed
  • Avoid drinking excess water before bed (getting up to use the bathroom will interrupt sleep)

Recipe of the Week: Easy Almond Pancakes

Since we’re talking about sleep, it just feels right to give you a breakfast recipe. I found this through a Google search and modified it to add more flax, which I think makes both consistency and taste better.

Why they’re awesome: These pancakes are quick to make and are still good as leftovers (store in Tupperware in the fridge). Half of this recipe provides 384 calories, 20 grams of carbohydrate and 18 grams of protein. Add a little fruit and you’ve got a great post workout breakfast.

 Ingredients (makes 2-3 servings)

2 eggs

2 tablespoons water

½ tablespoon honey

2 teaspoons vanilla extract

½ cup almond meal

½ cup golden flax seeds

¼ teaspoon baking soda

Coconut oil

Heat a skillet over medium heat. Whisk the liquid ingredients together. Add the dry ingredients and stir well. Melt about 1 tsp coconut oil into the skillet. Spoon mixture onto pan, making sure pancakes are pretty flat (thicker ones end up leaving a gooey center and burnt outside). Cook until firm enough to flip over and then cook another 30 – 60 seconds. Top with berries or whatever else you’d like. 

Do you have timing? – Timing Your Nutrition

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Here’s another great post from Renegade Dietitian Alex Black!

Timing Your Nutrition

Timing is a crucial part of almost every sport.  Baseball players must swing at the right time to connect with the ball and get a hit. Olympic lifters need to pull and drop under the weight at the right time to make a lift. And rowers focus on maintaining a steady pace and stroke rhythm while keeping in sync with the boat.  In much the same way that you would make and execute a race plan for a 2K test, it is important to plan when and what you eat surrounding workouts. In this post I’ll discuss the best foods to eat and when.  That way you can keep having awesome workouts.

Before a workout your body should have a topped off fuel tank. This means you should have enough glycogen (the body’s stored form of carbohydrate) stored as well as some more readily available from food. In general, pre workout meals or snacks should be:

  • Enough energy to prepare you for the workout without leaving you hungry or with undigested food in your stomach
  • Low in fiber and fat
  • Higher in carbohydrates
  • Moderate in protein

Meals low in fat and fiber will allow your stomach to empty in time so you can avoid stomach discomfort. The carbohydrates will top off glycogen stores, maintain blood sugar levels, and provide energy.  Protein will help you avoid hunger. In addition, it is important to be hydrated before exercise. The recommendation is that athletes drink 2-3 milliliters of water per pound of body weight at least 4 hours before working out to hydrate and get rid of any excess fluid (Rodriguez et al 2009). This means a 140 pound athlete should be drinking 280 – 420 milliliters of water, or about 1-2 8 ounce glasses or one standard 16.9 ounce water bottle (the smaller one typically found in your average convenience store fridge). For more on finding your hydration needs see my post on Hydration.

How much you need to eat depends on what time of day you workout and the volume and intensity of that day’s training. Many athletes have early morning workouts, and while you don’t need a big breakfast beforehand it is important to eat something. A snack with at least 30-60 grams of carbohydrate and 10-15 grams of protein with little fat and fiber should be sufficient. Try packing something convenient the night before so you can avoid missing your snack if you wake up too late (trust me, this is bad news). Good ideas include fruit, like an apple, peach, or banana paired with lean protein such as deli meat or jerky. You can also pack a few ounces of meat leftover from dinner.  I have done dried fruit and nuts or sunflower seeds but this may be too much fat for some people.

On the other hand, if your workout is later in the day or higher in volume or intensity you will need to eat a little more. If you are exercising within 2-3 hours of a meal then that meal should be sufficient so long as it provides adequate carbohydrates and protein. If 4 hours or more pass between a meal and a workout, add in a snack 1-2 hours beforehand so you will have enough energy and avoid being hungry. In general, carbohydrate intake should be higher surrounding workouts and lower throughout the rest of the day.

The key to remember is that finding a pre workout meal/snack that works for you is trial and error: experiment with a few things and stick with the ones that work. A meal that “works” will be convenient, provide enough energy to keep you going, and leave you free of cramping or stomach pain.

During the Workout Whether or not you need to take in energy during a workout depends on how long that workout lasts. For workouts one hour or less, maintaining hydration with water alone should be sufficient. For longer workouts recommendations suggest taking about 30-60 grams per hour (Stellingwerff et al 2011). Carbohydrate during a workout should be taken in small amounts in 15-30 minute intervals to avoid any stomach issues. The best options during a workout are high carbohydrate, low-fat foods like fruit or sports drinks.

Post Workout/Recovery is the most important time, as it is the time when your body reaps the benefits of all the hard work you’ve done. During the workout your body burns through your stored glycogen, you lose fluid to sweating, and muscle tissue is broken down. Recovery is when you can replenish your stored glycogen, replace lost fluid, and rebuild damaged muscles.

Within one hour of a workout you should aim to have 30-60 grams of carbohydrate and 15-20 grams of protein, and then repeat this every two hours for 4-6 hours (Rodriguez et al). So if you workout at 6 am, this could be met by eating 3 of the following times: post workout snack, breakfast, mid morning snack, or lunch.  Try to eat something that not only provides these nutrients but also provides vitamins and minerals. Research has shown that chocolate milk may be a good recovery option because the milk provides calcium and magnesium, two minerals important in muscle contractions, and potassium, which is an important electrolyte lost in sweat. So while a bacon, egg, and cheese bagel from Dunkin Donuts will provide the carbohydrates and protein you need, it provides little nutritional value in terms of vitamins, minerals, and electrolytes. Better snack options are fruit smoothie with yogurt or protein powder or deli meat or jerky and fruit. If you plan on eating a meal within an hour of working out, this can serve as your recover snack. Try a veggie omelet after a morning (or evening  – who doesn’t love breakfast for dinner) workout… you won’t be disappointed!

To Wrap it up…  

Eating good foods in the right amounts at the right time is important because you can’t out train a bad diet. So, the key things to remember are:

  • Eat enough before workouts so you have energy to crush them
  • Recover smart after the workout, so you will be ready and healthy to crush the next one
  • Choose whole, non processed foods as much as possible to give your body the vitamins, minerals, and antioxidants it needs

Recipe of the Week: Easy Pulled Pork

Why it’s awesome: It’s easy to make, tastes good hot, cold, or several days later as leftovers (if it lasts that long) and leaves a lot of room for flexibility. I’ve never made it with the same BBQ sauce and it’s come out great every time.

Ingredients

4-5 lbs of pork shoulder
McCormick’s Pork Rub
1/2 liter of diet ginger ale

1 ½ cups of water (optional: can use beer in place of water)
barbeque sauce (look for one that is HFCS-free and has a short, simple ingredients list)

Place meat in slow cooker. Pour in ginger ale and water (or beer) and add 2 TB of
pork rub. Cook on high 6-8 hours (I usually do 7). Remove meat and
pull apart using 2 forks. Remove undesirable pieces and place good
pieces in a casserole dish. Add pork rub (I use about 3 spoonfuls, but
it’ll depend on how spicy you like it and how much meat you used) and
barbeque sauce (I usually use the whole bottle but again, it’s per
your taste) and toss until it’s all mixed. Cover with foil and bake at
350 for 25-30 minutes.

 

Sources

1. Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association; dietitians of Canada; American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009 Mar;109(3):509-27.

2. Stellingwerff T, Maughan R, Burke L. Nutrition for Power Sports: Middle-distance running, track cycling, rowing, canoeing/kayaking, and swimming. Journal of Sports Sciences. 29: Supp 1, S79-S89. 

Nutrition for Athletes: The Macronutrients – DC 5/23

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Nutrition for Athletes: The Macronutrients

Energy in food comes from three nutrients called macronutrients: carbohydrates, protein, and fat. Each one plays a different but important role in helping your body function, perform, and recover optimally. In this post I’ll breakdown what each nutrient does, how much of it you need, and the best food sources. Next week I’ll talk about how to time the intake of these nutrients for the best performance and recovery.

Carbohydrate 

Carbohydrates provide fuel and are the body’s most readily available source of energy. When you eat carbohydrates, the body breaks them down into the simple sugar glucose, which is then transported throughout the body to provide energy, fuel important reactions, and maintain blood sugar levels. Any glucose not used immediately is stored in your liver as glycogen. During quick bouts of exercise, like a 100 meter sprint, the body uses glucose as the main source of fuel. But when it needs additional energy during longer workouts, it will draw on its glycogen stores, as well as stored fat, for energy. Having enough glycogen stored up for the body to use will allow you to perform at your best, both in competition and training. On the other hand, not getting enough carbohydrates and energy to meet your needs over an extended period of time can weaken your immune system – meaning you could get sick more often – and make you feel less energetic.

Carbohydrates come from a variety of sources, and some are better than others. Some of the better sources of carbohydrates include fruits and vegetables, starches like sweet potato, and some whole grains. Fruits and vegetables are the best sources of carbohydrates because they have more fiber and other nutrients like vitamins and minerals and are less energy dense. If you choose grains, make sure they are 100% whole grains like brown rice, quinoa, whole wheat bread or pasta, etc. The carbohydrates to avoid include baked goods, simple sugars (like table sugar and syrups), processed grains (or “white” grains), and other processed snack foods.

How much carbohydrate you need depends on the intensity and volume of training, gender, and type of sport. Research indicates that athletes need 6-12 grams of carbohydrate per kilogram of body weight (weight in kilograms = weight in pounds divided by 2.2). Women and less active athletes will be on the lower end of that range, while men or endurance athletes will be on the higher end. So for example, a 140-pound female rower doing intense preseason training would try to eat around 8 grams of carbohydrate per kilogram of body weight, or close to 500 grams of per day. However the same athlete would need about 380 grams of carbohydrate (6 grams per kilogram of weight) per day during the less intense off-season, and less than 6 grams per kilogram during times of inactivity like rest, vacation, or injury.

Protein

Protein is involved in many important reactions occurring in the body and is a primary component of hair, nails, DNA, and muscle. Not eating enough protein to meet your needs over time can lead to problems such as low energy levels, slowed healing of wounds like bruises and cuts, greater than normal muscle soreness, and trouble sleeping, among other things.  Athletes need protein to allow the body to recover and repair muscle fibers broken down during training. In addition, protein requires more energy to digest than carbohydrates or fat and has been shown to help moderate blood sugar levels and help maintain satiety. What his means is that protein not only rebuilds muscle and aids recovery but also helps you stave off hunger after meals and keeps you from having the dreaded “crash” you get a few hours after eating a high sugar food like a bagel or doughnut. 

The best sources of protein are lean animal products including chicken, lean beef, turkey, buffalo, fish and eggs. Protein is made up of chains of smaller units called amino acids, and of the 22 known amino acids 9 of them are not made by the body and must be obtained from the diet. Only animal products contain all 9 of these essential amino acids. You can also find protein in nuts and nut butters, seeds, soy, and dairy products however these items offer less protein and can have more sugar or fat per serving.

Protein needs vary depending on sport, gender, and volume of training. Current recommendations suggest that athletes need 1.2-1.7 grams of protein per kilogram of body weight. As with carbohydrate needs, women and those doing less volume will be on the lower end of that range while men and higher volume strength and endurance athletes will be on the higher end.

Fat

Fat is the body’s stored form of energy. During longer, moderate exercise like running, up to 50% of the body’s energy can come from fat metabolism. It is a key part of cell membranes, helps protect organs, and aids in the absorption of four key vitamins: A, D, K, and E. Fat slows down the rate that food is digested, and like protein helps moderate blood sugar and maintain fullness. But not all fats are created equal!

The good fats, unsaturated fats, include oils, nuts and nut butters, and fatty fish. One type of unsaturated fat – omega 3 fat – has been shown by research to help brain function and cognition, reduce inflammation, and reduce the risk of heart disease and cancer. You can find them in cold water fish like salmon and mackerel, flax seeds, pumpkin seeds, nuts, and plant and nut oils. The bad fats, or saturated fats, are solid at room temperature and include butter, mayonnaise, and salad dressing. Saturated fats are also found in higher fat meats. It’s important to remember that some saturated fat is okay, especially if it comes from red meat since red meat provides other important nutrients like iron (to prevent anemia) and zinc (helps with healing and immune system function). But wait! There is one exception to this rule, and that is coconut oil. Coconut oil is a saturated fat, but it is structured differently than other fats, making it easier to absorb during digestion. It has no negative effect on cholesterol like other saturated fats and has been reported to protect against heart disease, promote a healthy weight, and boost immune system function. There are no set recommendations for fat intake for athletes, but the important thing is making sure you get enough healthy fat, especially omega 3’s, by including nuts, seeds, oils, avocado, and meat in your diet regularly. Avoid fat from sources like baked goods, fried food, and fast food.  

And now for the recipe and daily challenge! On Monday coach Pat discussed the importance of preparation. Preparation is key for staying on track with a healthy diet, as oftentimes the “convenience foods” are the least nutritious. It takes effort and planning to get all the nutrients you need but it’s well worth it!

Daily Challenge 5/23: 

Plan to get a serving of omega 3 fats today!  Eat some fish like salmon, tuna, or halibut, or some nuts. Add flax seeds to your oatmeal or yogurt. Comment and tell us what you did! Also comment with any questions.

Recipe of the Week: Easy Spicy Salmon and Mashed Sweet Potatoes

I found this recipe online and it’s my new go-to when cooking salmon. The ingredients are in most pantries and prep time is short. This meal makes 3-4 servings and provides the protein and carbohydrate you need to recover as well as a serving of omega 3 fats. Add some green vegetables or a salad for a completely balanced (and awesome) meal!

Ingredients

1 lb salmon filets

1 clove garlic, minced

2 TB onion

1 ½ tsp pepper

¾ tsp paprika

¼ tsp cayenne

¾ tsp dried thyme

¼ tsp salt

1 TB olive oil

3 medium sweet potatoes

 Cinnamon to taste 

Salmon – Combine all the seasoning ingredients and mix well. Spread over salmon and bake skin side down 20-30 minutes at 350 degrees.

Sweet Potato – wrap 3 sweet potatoes in foil and bake at 400 degrees for 45 minutes, or until you can easily poke them with a fork. Let cool a few minutes. Unwrap and mash with potato masher. Add cinnamon to taste. Tip: Make the sweet potatoes the night before and reheat to avoid a traffic jam in the oven.

Preparation – Daily Challenge 5/21

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Preparation is the key to reaching peak performance.  To be prepared is to consistently have your thoughts, feelings, and bodily responses at the right state at the right time.  The consistency that is required to reach peak performance and compete day in and day out will never happen if practice and competition behaviors are left to chance.  By creating a systematic approach to how we think about, feel, and react to different situations we can reduce the fear of the unknown and the stress associated with it.  The goal of preparation is to create processes that we can employ daily, weekly, seasonally, yearly, in a warm-up, at practice, in a race, and after competition to improve our readiness to perform.

Daily Challenge 5/21:

Prepare for your post workout Nutrition this week!

Develop a plan or process that will remind you and help you have the proper fuel you need to recover and rebuild after your workouts.  Checkout this post on post workout nutrition and make sure you’re prepared.

Share your thoughts on preparing for solid nutrition post workout or throughout the day!