Nutrition

Sports Nutrition

Interesting changes in guidelines

by Sabine Weber

Athletes now know that there is more to sports nutrition than just carbohydrate loading and big bowls of pasta. We know that athletic performance has a direct correlation with what we put in our bodies. By following basic nutrition habits and guidelines we became healthier, better and stronger athletes. We can decrease the risk of sickness and injury. How? By proper nutrition.

Am I saying that sports bars and pasta before a race are not enough? That is exactly what I am saying.

Carbohydrate Loading
Current research suggests that endurance athletes can perform just as well without carbohydrate loading. Before and during exercise fueling is adequate to compensate for not carbohydrate loading. This means that most endurance athletes should consume 30-60 grams of carbohydrate every hour during exercise for optimal performance during activity or event.

Immune Function
Research presented by David Nieman, doctor of public health, at the 2001 Sports, Cardiovascular, and Wellness Nutritionists annual conference suggested that heavy exercise may impair the immune system. Athletes who ran greater than 60 miles per week doubled rate of getting sick and those who ran more than 1,000 miles per year tripled rate of getting sick. After hard exercise, athletes have a reduced immune function three to 72 hours and are more likely to get sick in this window.

To decrease the risk of sickness that can jeopardize training and strength:

• Keep other life stresses to a minimum
• Eat a well balanced diet
• Avoid over-training and chronic fatigue
• Consume sports drinks during prolonged exercise
• Obtain adequate sleep on a regular schedule
• Avoid rapid weight loss
• Avoid putting hands to eyes and nose
• Before an event, avoid sick people and large crowds

To keep your immune system strong, increase your intake of nutrients involved in immunity, such as:

Antioxidants – Antioxidants help fight free radicals and the damage to cell membranes, helping to maintain strong immunity. These are best found from fruits, vegetables, and whole grains. Some antioxidants are vitamin C, E, selenium, zinc, and polyphenols, which are plant chemicals found in broccoli, carrots, greens, apples, cherries, grapes, oranges and green tea.

Vitamins and Minerals – Deficiencies in the following nutrients have been shown to impair immunity: beta-carotene, vitamin C, vitamin E, vitamins B12 and B6, folic acid, iron, zinc, and selenium. Taking a daily multivitamin and mineral supplement will ensure adequate intake.
Phytochemicals – These are simply plant chemicals, which may play a role in controlling and preventing diseases such as cancer, diabetes, heart disease and high blood pressure. Plant foods such as fruits, vegetables, grains, dried beans and peas (legumes), nuts and seeds all have phytochemicals.

Protein – A protein deficiency may also impair immunity since all hormones, enzymes, and antibodies are made from proteins. Proteins can be found in legumes, such as beans and lentils, nuts, seeds, tofu, low fat dairy, fish, poultry and meats.

Omega-3 Fats – These fats help to improve the immune response and strengthen the immune system. Sources of omega-3 fats are fatty fish, shellfish, soybeans, tofu, flaxseeds, and flaxseed oil. Saturated fats from animal fats and hydrogenated fats may actually have the opposite effect and suppress the immune system.

Glycogen Stores and Muscle Recovery
Athletes can make recovery and consecutive workouts easier by practicing simple guidelines for recovery. Glycogen is our stored form of glucose, which is used by muscles for energy during workouts. An athlete following a low carbohydrate diet is unable to replete these glycogen stores. Each consecutive workout will deplete these stores even further causing exhaustion and fatigue.

Muscle recovery and glycogen replacement is optimal with in 30 minutes after exercise. Guidelines now suggest that glycogen stores are best repleted when a high carbohydrate snack is eaten within 30 minutes after exercise and again in 2 hours after exercise. Current research also suggests that when protein is combined with carbohydrate in recovery foods, glycogen stores are better repleted. But remember, glycogen can only be made by carbohydrate so protein for recovery alone won’t do it!

Guidelines for glycogen repletion after exercise include: 1.5 grams of carbohydrate per kilogram immediately after exercise followed by an additional 1.5 grams of carbohydrate per kilogram feeding 2 hours later. This promotes muscle glycogen storage and enhances recovery. For a 150-pound athlete this means about 100 grams of carbohydrate each feeding.

Sample Snacks and Recovery Foods:

• 1-cup nonfat vanilla yogurt + 1/2-cup grape nuts + 2 tablespoons raisins
• 1-cup nonfat vanilla yogurt + 1-1/2 cups fresh fruit
• 1 sports bar + 8 ounces sports drink
• Smoothie: 1-cup skim or soy milk + 1-1/2 cups mango or berries
• 1-1/2 cup multigrain or whole grain cereal + 1-1/2 cups skim or soy milk
• 1 bagel + 1 banana + 2 tablespoon natural peanut or almond butter
• 1-cup cottage cheese + 8 whole wheat crackers + 1 apple
• 4 rice cakes + 1 banana + 2 tablespoon natural peanut or almond butter
• 1-cup juice + 1 slice whole grain bread + 2 tablespoon natural peanut or almond butter
• 1-cup cottage cheese + 2 cups fruit salad

The Glycemic Index and Exercise
Athletes can now use the gylcemic index to plan pre, during, and post exercise and competition meals. The glycemic index is a value given to foods based on how rapidly the food turns into blood sugar. Glucose being the highest and the value of comparison at 100 and fructose very low at 23. Low to moderate glycemic foods are better before exercise and overall as the main source of energy in the diet. They turn into blood sugar more slowly and energy is constant. High glycemic foods and drinks are recommended for quick energy during and after exercise because they readily turn into blood sugar for quick energy and quick recovery.

Some examples of foods in the glycemic index are as follows:

Whole Foods
So does it matter where we get our carbohydrates, fats, and protein? It sure does. Choose whole grain foods including bread (12 grain, oatmeal and whole wheat) and brown rice. Use fresh fruits and vegetables, and choose fats and proteins from nuts and seeds, nut butters and beans. These foods are packed with vitamins, minerals, fiber, antioxidants and phytonutrients.

Sabine Weber (adknutrition@msn.com) is a registered dietitian and certified nutritionist, and owner/operator of Adirondack Nutrition Consulting and Bean’s Goods in Lake Placid. She enjoys skiing, snowshoeing, hiking, running, biking and rock climbing.

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