HOW TO: Competition Nutrition for Triathlon/Marathon

One of the top mistakes I see endurance athletes make is trying products or a fueling regimen for the FIRST TIME during a race. This is a horrible idea, as this can lead to GI distress, underfueling and bonking. Instead of waiting until race day, start thinking now about your race-day nutrition. When planning fueling, address each of the following nutrients. 

If you want a more personalized plan, find a sports dietitian who can create a race nutrition plan for you, or email me to help you out at RDKate@RDKate.com. 

Carbohydrates:
Competing less than 3-4 hours = 30-60gm carbohydrate/hour of competing
Competing over 4 hours = 60-90gm carbohydrate/hour of competing --> carbohydrates need to contain varied sources of sugar to decrease the chance of GI distress

Common carbohydrate amounts in race fuel:
8 oz sports drinks: 15gm
1 gel pack: 24-28gm
3 shot blocks: 24gm
1 medium banana: 30gm

Choosing the right "sports drink"

With the warm temperatures and humidity ready to peak, athletes are often left wondering which sports drink is the best fit for their sport type, time and intensity. 

First, let me clear up a few things about sports drinks:
1. Parents often are weary of sports drinks because of the sugar content. Keep in mind that sports drink provide 3 things to an athlete's working body: fluid, electrolytes and sugar. The sugar content is relatively low compared to other sweet drinks such as juice and soda. In fact, 1 cup of regular sports drink is an amount of sugar equivalent to 1 piece of fruit or 1 slice of bread. The sweetness of the sports drinks also encourages more fluid intake than plain water.

2. Dentists often speak poorly of sports drinks, citing research showing that sugary drinks increase cavities. Note that studies involved teeth that were continuously exposed/submersed in sports drink, which of course is not applicable to real life. The closest comparison would be the athlete who continuously sips sports drink throughout the course of the day. This is unnecessary. Sports drinks were are called such because they are meant to be drunk during sports...and that's it.

5 Performance Nutrition Tips for Exercise in the Heat & Humidity

What a crazy week it has been across the country - high temperatures combined with high humidity has lead to heat-related incidences being reported all over the news. This weather does not help athletes in peak training and competition time. Help yourself maintain your training intensity with the following 5 tips.

1. Hydrate
Hydration doesn't start one hour before your workout...it starts as soon as your feet hit the floor in the morning. Drink 2 cups of water as soon as you get out of bed - even before breakfast. This will help kick-start the rehydration process. During your workout, take on a bit more fluid than normal; drink cold beverages to help keep your core temperature controlled.

2. Mind your electrolytes
One of the reasons sports drinks are better than plain water for training athletes is because your body loses more than water when you sweat...it also lose electrolytes (mainly sodium). Also, electrolytes are imperative for muscle contraction during exercise. Taking in electrolytes with fluid helps your body hold on to more of that fluid. This means you hydrate your body better and visit the bathroom less frequently. During your workout, consider drinking a sports drink to help your body hydrate better. One possible cause of muscle cramping during or after exercise is an imbalance of electrolytes; this is prevented by appropriate hydration with sports drinks. If you are not a fan of added sugars, try a no-calorie electrolyte supplement such as Nuun tabs or a no-calorie drink such as Powerade Zero.

3. Wear breathable clothing
When the air is already saturated with water (i.e. in high humidity), sweat does not easily evaporate from your skin. Breathable fabrics wick moisture away from your skin, which helps your body be more efficient at cooling itself.  Since there is an indirect relationship between body temperature and performance, staying cool is key. Note there is both warm weather and cold weather breathable clothing, so pay attention to what you are buying. Shell out the extra bucks - these clothes are worth it! And whenever possible, use a towel to wipe off excess sweat on your arms, face, legs, etc. It is not the sweating that cools your body, but the evaporation of that sweat.

4. Look for fluid on your plate
In addition to hydrating with fluids, choose foods with a high-water content, such as WATERmelon, tomatoes, lettuce, and melons. This will add to your daily fluid intake while also providing vitamins and minerals that athletes need for proper recovery.

5. Take it easy
No athlete responds well to those words. However, decreasing intensity for a day or two is better than recovering for several days from heat illness. If you find that your heart rate is skyrocketing, you are dizzy, or that you are experiencing chills or nausea, you need to find some shade, take a break, and hydrate. Force yourself to drink, even if you are feeling nauseous. Assess your hydration tactics and increase your efforts before you continue exercise in the heat. (Note: if you feel faint, find help immediately or call 9-1-1.)

Remember that it takes approximately 7-14 days on average for your body to acclimate to exercise in the heat. So be patient if you're not hitting your goal splits or heart rate ranges for a few days. Using these 5 tactics, you'll soon be back to your normal intensity.

Be Extraordinary,


RDKate


Photo source: http://www.flickr.com/photos/crestedcrazy/

Muscle cramps cramping your performance?

I often have athletes in my office who complain of muscle cramping. They wonder what they can do to ward them off. If only the answer was clear. Unfortunately it's not always apparent what might be "cramping your style"....

What are muscle cramps?

The exact reason why muscles cramp is unclear. It’s difficult to distinguish a single culprit, but improper training, stretching or carbohydrate intake techniques are sometimes the source. However, another common reason is an imbalance of electrolytes in the muscle may predispose the muscle to cramping. Electrolytes are present to help muscles contract and relax appropriately during exercise. You have probably heard the term “electrolytes” in sports drink or recovery drink advertisements. This is because during exercise the body can lose a substantial amount of electrolytes in sweat (mainly sodium). If these are not replaced in the right amounts, it creates an imbalance within the muscle, locking the muscle in a painful spasm.

Why would someone have problems with cramping?

If due to a nutritional imbalance, poor hydration habits can lead to muscle cramping. The most common is an infatuation with drinking only water during exercise. While this is fine during moderate or even semi-intense short-term (lasting <60 minutes) exercise, athletes completing prolonged vigorous exercise – especially more than 90 minutes at a time – need more than just water because they are losing more than just water. There can also be a substantial amount of electrolytes lost with water during sweating. Athletes who are particularly heavy sweaters or exercise for long periods of time need to be cognizant of this fact. Other hydration-related habits that can increase the likelihood of developing muscle cramping is exercising in hot and/or humid environments when the athlete is not acclimated or simply not drinking enough of anything during exercise – water or not.

How does one prevent muscle cramping?

Plan ahead and don’t drink just water during or after heavy exercise. This will assure that you are replacing your body’s electrolyte losses. During exercise, use a sports drink or diluted 100% fruit juice (half water, half juice) with added salt. Particularly heavy sweaters may need something with extra electrolytes such as Gatorade Endurance, or may choose to add a separate electrolyte supplement to their regular sports drink, such as Nuun tabs. Read my blog here for more information.

After exercise, you may need to continue that sports drink or instead use a recovery drink such as low-fat chocolate milk. Assure you are also getting enough potassium in your daily diet from foods such as pinto and kidney beans, bananas, tomatoes, spinach, cantaloupe, and milk. To maintain sodium levels, some athletes may need to use the salt shaker liberally at meals or eat salty foods such as pretzels, pickles, or canned foods. But remember, these types of recommendations are very individual and don’t apply to every athlete or even every day of the training year.

If you are having problems with muscle cramping during or in the hours after exercise, it’s important to re-evaluate your hydration plan before, during, and after exercise. Muscle cramping may be COMMON in athletes, but it is not smart and it IS preventable.

Be Extraordinary,


RDKate

5 Ways to Fight Flu Season with Food

Whether or not we want to admit it, pharmacy advertisements for flu shots are a tell-tale sign that flu season will soon be upon us. That nasty virus comes back each year to wreak havoc on our bodies and neatly-planned training schedules. Fortunately, your food choices on a daily basis can have a huge impact on your likeliness of being sidelined by the flu (or any cold in general). Starting today, follow these five guidelines to assure you are able to train and compete throughout the entire fall and winter season: 

1. Hydrate!
While proper hydration is key for many reasons, it becomes especially important for the prevention of illness. As the weather turns colder, it's natural to not think about drinking fluids as frequently. However, a properly hydrated body can better transport essential nutrients to muscles and organs for proper functioning and recovery. Should you contract either the stomach flu or even a mild fever, hydration should be a top priority. Oral rehydration products such as sports drinks or Pedialyte may be a good way to avoid dehydration if symptoms are severe.

2. ACE it
Antioxidants may be your best defense against inflammation and stress within the body. Vitamins A, C, and E (ACE) are the power players in this category. To make sure you are meeting your needs each day, aim to eat a fruit or vegetable with every meal and snack. The darker the fruit or veggie, the higher it is in antioxidants (i.e dark, green, leafy vegetables, carrots, peppers, berries or oranges). Decreasing daily stress within your body is a key way to help it better fight off any potential threats to your immune system.

3. Consider Carbohydrate
Be sure to use carbohydrate-containing foods and/or beverages before, during, and after intense training or competitions. The body's stress hormones are at their highest after this type of exercise bout. Fueling your body properly with adequate carbohydrates will provide protection during this vulnerable time, decreasing the negative effect of stress hormones on your body.

4. Fuel, Refuel Recharge
In addition to proper carbohydrate supplementation during exercise, it is essential to maintain a well-balanced diet throughout the entire day. Include adequate carbohydrate, protein, healthy fats, vitamins, and minerals. For most athletes, this includes eating at least every 3-4 hours to meet the body's training and recovery needs. Committing to good nutrition on a daily basis will assure your immune system is functioning at its best.

5. Supplement Smart
Unfortunately, there are no supplements guaranteed to prevent a cold or flu. However, at the first sign of illness, research has shown that two supplements may help decrease the severity and duration of the cold: zinc lozenges and vitamin C tablets. Begin sucking on zinc lozenges at the first sign of an impending illness, but limit length of use to no more than 1 week and don't use on an empty stomach. Note that citrus juice interferes with zinc absorption, so avoid it 30 min before and after using a lozenge. When taking vitamin C, limit each dose to 500 mg max for a total of 1000mg max daily. Anything above this amount is not efficiently absorbed and will simply be excreted in the urine.

Of course there are many flu-prevention behaviors you should keep in mind in addition to diet. Don't underestimate the value of proper sleep (ideally an average of 7-9 hours uninterrupted sleep per night), washing your hands, getting a flu shot, and keeping daily stressors to a minimum. If you feel like you are coming down with something, it is better to err on the side of caution and take a rest day. Overtraining and chronic fatigue only creates extra stress, which makes it more difficult for your body to mount an attack on the pending virus.

Be Extraordinary,


RDKate

5 Performance Nutrition Tips to Fuel Your Marathon

Marathon season is in full swing! Many of you have already competed, but countless more have their sights on a fall marathon. Around here, the focus tends to be on the Chicago Marathon in October. Whether the marathon you have chosen will include 500 participants or 5000, there are a few keys performance nutrition tactics you should practice to set that PR come race day...

1. Train your stomach, not just your muscles
A big mistake I see long-distance runners make is forgetting to train their stomachs. Along with putting in those miles, it is important to practice fueling for race day. Race day is not a time to introduce new products (even sports drink), as your stomach may not be used to digesting during running. As soon as your runs become longer than 60 minutes, start adding in quick sources of carbohydrate such as sports drinks, gels, chomps, beans, dried fruit, or pretzels. Experiment with different products so you know what you prefer and what you tolerate both at the beginning and toward the end of those long runs.

2. Know the course
While it is important to know the running course, you also need to educate yourself about the aid stations. Most (and by that I mean 99%) marathon races have the course map on the website. That course map will either include the aid stations or provide a different map of just aid stations. Know what will be handed out where. Most marathons offer water and sports drink every 1.5 miles or so, but may add bananas or gu's/gels in the second half. Know what is available where so you can train appropriately. Are they handing out a sports drink you have never tried before? Go out and buy some so you can train with it - you never know whether or not you will tolerate it.

3. Frontload fuel
A key to marathon fueling is starting sooner rather than later. Any of you who have run a marathon before are familiar with that "22-mile wall"...it's that feeling you get somewhere between miles 19 and 23 when your body says "are you done yet?". Hitting the wall often means you have little motivation to provide fluid and fuel to your body anymore. Therefore, make sure you will be covered by starting fueling (i.e. something more than water) within the first 30 min into the race and then consistently every 30 minutes after that. This will also assure that your muscles have energy to get you through the ENTIRE race. This means better mile times and hitting that wall later rather than sooner.

4. Have a plan
Once you have checked out the aid stations and begun to train your stomach, start devising your fueling plan. This is perhaps the most important thing you will bring to race day. Decide what product(s) you will take at what mile markers. Will you use a fuel belt? If so, what will you carry? Will you take from the aid stations? If so, do you know what flavors of products they have and if you like those flavors? These are all important questions that should be answered weeks beforehand instead of as you are approaching that aid station on race day.

5. Commit daily
While it is important to plan for the race day itself, much of your success depends on your commitment to your intake on a daily basis. Poor fueling will lead to poor recovery, muscle breakdown, and ineffective training sessions. Make sure you are covering for all of those calories you are burning during training. That means eating at least every 4 hours during the day and fueling during your runs as well. Feel like you're eating all of the time? Good! That's a common feeling and often means you are doing things right. Not sure what you should be eating daily? Meet with a RD, CSSD who can help you come up with a fueling plan perfect for your needs and goals.

Be Extraordinary,


RDKate

Supplement Series Part 2: How to Evaluate Ergogenic Aids

Last week I listed a variety of commercial sport food supplements that athletes often use to provide fluid, energy, and electrolytes. Using these types of products correctly leads to relatively little risk with respect to safety and legality for the athlete. However, another category of supplements poses huge issues: ergogenic aids. Ergogenic aids are defined as any external influence created to enhance sport performance. So, while this can mean anything from an oral product to those spiffy new running shoes, today I'm going to focus on the powders and pills that so many athletes know and experiment with. So, going forward, any time I use the word "supplement" in this post, I'll be referring to ergogenic aids in the form of powders, pills, capsules, or tablets (also known as dietary supplements).

The Nutrition Business Journal estimated that sales of all nutritional supplements (including vitamins and minerals) in the United States in 2010 was somewhere around $28.7 billion. Supplements sales have steadily increased 6-7% per year since 2009, which is higher than the 5% growth the industry saw yearly from 2000-2009. Sales were highly driven by dietary supplements such as vitamin D, probiotics, fish oil, and CoQ10.

With the multitude of products on the market today, how do you know if what you're taking is safe (won't affect your short- and long-term health), effective (actual does what it claims to do), and legal (doesn't contain banned substances for your sport)? Before I go any further, let me be clear on one point: If you are under the age of 18, you should not be taking ANY ergogenic aids. The long-term effects of most supplements on growing athletes has either not been studied or is unfavorable. So, until you are 18, don't even think about it! 

Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), "the dietary supplement or dietary ingredient manufacturer is responsible for ensuring that a dietary supplement or ingredient is safe before it is marketed. The FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market" [www.fda.gov]. Did you read that correctly? The manufacturers of dietary supplements can essentially put anything they want on the market without prior approval or testing. The FDA will only monitor that supplement if people complain/file grievances. Does that sound backwards to anyone else? The FDA also states that manufacturers have to provide a truthful label, with all ingredients listed on that label. However, we know from countless studies that this often is not the case, leading to many positive drug tests in athletes who thought they were taking one thing, but actually were ingesting something quite different. In addition, claims can be made on the label based on the manufacturer's interpretation of the scientific literature, but these are often misleading. For example, a claim made on the label could be based on studies done on mice taking doses too high for human consumption.

While some companies do follow good manufacturing practices (GMPs), too many others do not. In a study conducted by the International Olympic Committee, of 634 supplements tested from 13 different countries, 94 supplements (14.8%) contained prohibited substances. Another 10% showed possible presence of steroids. That means that 1 out of every 4 supplements contained prohibited substances. Products that tested positive were from all over the world.

As an athlete, it is your job to know what you can and cannot take. Sports governing bodies (i.e. the NCAA, IOC, etc.) publish lists of banned substances every year. That means if you test positive for those, you are done competing. Note that they don't list specific supplements that contain the banned supplements, which is why working with a sports dietitian is so important. Saying "I didn't know" is not a good defense. Note also that just because a product is "Natural" does not equate to safe. 

Safety and legality aside, also realize that supplement companies do not have to prove a supplement's effectiveness or potency before placing it on the market. That means you could be ingesting mainly flour with a little caffeine for effect (a common ingredient included in pills so athletes feel like the supplement is "doing something").

How do you evaluate the safety & effectiveness of supplements?
Meet with a registered sports dietitian, who is qualified to assess your supplements. You can also check out the National Institute of Health Office of Dietary Supplements website to do your own research.

How do you assure the quality of your supplements?
Look for NSF-certified products. NSF International (www.nsf.org) are products that are certified to be clean. Go here and you can actually search by supplement name to determine if it is NSF-certified. You can also check consumerlab.com as well as www.cfsan.fda.gov . However, realize that even when using certified products, you are still risking a positive drug test. Any product can be contaminated since there is nothing in place to prevent this.

If you choose to take a supplement, make sure you do not take more than the recommended dose (sometimes even this dose is unnecessarily high). If you are in college, semi-pro, or pro sports, inform your team sports dietitian, sports doc, or athletic trainer about what you are taking. If you are feel you are having a reaction to the supplement such as headache, upset stomach, dehydration, etc., stop taking the product immediately!

Come back next week for Supplement Series Part 3. I'll discuss the 5 most common ergogenic aids and evaluate their effectiveness with respect to athletic performance.

Be Extraordinary,

RDKate

Supplement Series Part 1: 5 Categories of Commercial Sport Food Supplements

This is the 1st in a 4-part Supplement Series where I will explore the often confusing world of sports supplements. This week, I will talk about commercial food supplements. Come back weeks 2-4 to learn how to evaluate ergogenic aids (pills & powders), explore 5 commonly used ergogenic aids, and finally be warned of 5 ergogenic aids to avoid at all costs. This is a series you don't want to miss!

Endurance and anaerobic athletes alike often wonder which supplements are "the best". Which ones will give them the speed, power, energy they want as quickly as possible? When it comes to commercial supplements, should they choose sports drinks, gu's, gels, or bars? Here I provide available products from each of 5 categories of what I call these Commercial Sport Food Supplements. Which work best for you comes down to your sport, taste preferences and GI tolerance, so start training with these now to determine your best bets. Note that there are MANY products out there, so this list is not all-inclusive, nor am I recommending you use a specific one - or any. To determine your best nutrition training plan, set up a consult with me today. Together we can discover which, when, and in what amount you should be using these in your training and competition.

Category 1: Sports Drinks
These are typically not necessary until training extends beyond one hour.

Products with sodium & other electrolytes (for those practicing for over 1 hour): Gatorade, Powerade, CytoMax, etc.

Products with extra sodium (for those prone to cramping or planning to exercise in hot, humid weather for over 2 hours): Gatorade Endurance, Powerbar Endurance, Clif Shot Electrolyte Drink, GU Brew Electrolyte, Powerbar Ironman Perform

All natural products (i.e. without dye or food coloring): Carb BOOM! Electrolyte Drink, First Endurance EFS, HEED, Clif Quench

Added protein (may reduce post-exercise muscle soreness, but may cause GI discomfort during exercise): Perpetuem, Accelerade, UCAN

Low-calorie sports drinks (for dieters): G2, Powerade Zero, Propel, Nuun

Real food alternative: Try 100% fruit juice diluted with water; add a pinch of salt = homemade sports drink!

Category 2: Gels
Always take gels with water to avoid GI discomfort. Experimenting with different brands and flavors is very important for this category!

General gels: Gu, Carb-BOOM!, Clif Shot, Honey Stinger

Extra sodium: Powerbar Gel, EFS Liquid Shot, Gu Roctane

Added caffeine: GU (most), Rocktane (most), Clif Shot Gel (some flavors), Powerbar Gel (some flavors), HoneyStinger (Ginsting & Strawberry)

Real food alternative: Try honey, which can be found in easy to carry straws.

Category 3: Sports Snacks
There are so many of these, but a few include Jelly Belly Sport Beans, Gu Chomps, Clif Shot Blocks, and Sharkies

Real food alternative: Try dried fruit such as raisins or gummi bears/Lifesavers

Category 4: Energy Bars
These are often used either during endurance exercise (such as long-distance cycling) or as snacks between meals. Note: these should NEVER replace a meal!

All natural (typically means they have no added vitamins/minerals; some are organic): Clif Mojo, Odwalla Bars, PowerBar Nut Naturals, KIND Bars, Zing Bars, Kashi Bars, and Raw Revolution Bars.

Dairy-free: Clif nectar, Pure, Gnu Bar, Fit, Perfect 10, Larabar, and AllerEnergy Bar

Fructose-free: JayBar

Gluten-Free: Larabar, Hammer Bar, Zing Bar, and Extend Bar Delight

Vegan: Larabar, Clif Builder's Bar, Pro Bar, Vega Whole Food Raw Energy Bar

Grocery Store Bars: Natural Valley Granola Bars, Fig Newtons

Real food alternatives: How about real fruit, such as bananas & apples, or PBJs!

Category 5: Recovery Drinks
These all contain carbohydrate plus some protein. A few include EAS Endurathon, PowerBar Recovery Drinks, Endurox R4, Gatorade Nutrition Shake, Clif Shot Recovery Drink, and Gatorade Series 3

Real food alternative: Good old low-fat chocolate milk!


Be Extraordinary,

RDKate


Blog resource: Clark, Nancy. "Commercial Sport foods: A Source of Confusion?".

Top 5 Nutrition & Training Tips as the Weather Warms

Unseasonably warm weather in many parts of the country are throwing many athletes' bodies into a state of confusion. From complaints of unexpected fatigue to headaches to sinus flare-ups, unexpected weather extremes take a toll on the training body.  So what can you do as the weather warms to help your body adjust?

1. Hydrate
Hydration doesn't start one hour before your workout...it starts as soon as your feet hit the floor in the morning. Drink 2 cups of water as soon as you get out of bed - even before breakfast. This will help kick-start the rehydration process. During your workout, take on a bit more fluid than normal until your body adjusts to the warmer temperatures.

2. Mind your electrolytes
One of the reasons sports drinks are better than plain water for training athletes is because your body loses more than water when you sweat...you also lose electrolytes (mainly sodium). Also, electrolytes are imperative to muscle contraction during exercise. Taking in electrolytes with fluid helps your body hold on to more of that fluid. This means you hydrate your body better and visit the bathroom less frequently. During your workout, consider drinking a sports drink as the weather warms to help your body hydrate better. One cause of muscle cramping during or after exercise is an imbalance of electrolytes; this is prevented by appropriate hydration with sports drinks.

3. Wear breathable clothing
Breathable clothing is expensive and popular for a reason - it works! Clothes with this type of fabric wick moisture away from your skin, which helps your body be more efficient at cooling itself. Since there is an indirect relationship between body temperature and performance, staying cool is key. Note there is both warm weather and cold weather breathable clothing, so pay attention to what you are buying. Shell out the extra bucks - these clothes are worth it!

4. Look for fluid on your plate
In addition to hydrating with fluids, choose foods with a high-water content, such as WATERmelon, tomatoes, lettuce, and melons. This will add to your daily fluid intake while also providing vitamins and minerals that athletes need for proper recovery.

5. Take it easy
No athlete responds well to those words. However, believe me when I say that decreasing intensity for a day or two is better than recovering for several days from heat stroke. If you find that your heart rate is skyrocketing, you are dizzy, or that you are experiencing chills or nausea, you need to find some shade, take a break, and hydrate. Force yourself to drink, even if you are feeling nauseous. Assess your hydration tactics and increase your efforts before you continue exercise in the heat.

Remember that it takes approximately 7-14 days on average for your body to acclimate to exercise in the heat. So be patient if you're not hitting your goal splits or heart rate ranges for a few days. Using these 5 tactics, you'll soon be back to your normal intensity.

Be Extraordinary,

RDKate

Sink Your Next Putt with Good Nutrition

A recent trip to the golf course was the inspiration for today's blog. While I don't claim to be the best golfer, I do enjoy a good 9 holes every now and again. Many athletes (golfers or not) believe nutrition has nothing to do with performance on the green. Let me tell you why good nutrition can make the difference between making par and making a birdie...or maybe even an eagle (okay well THAT might be a stretch purely based on my own experience).

Hydration Matters
Golf is a game of skill and technique. One slight adjustment can mean the difference between a beautiful shot straight down the green and a trek through the woods. When it comes to staying focused, hydration matters! In a game of golf, you should be drinking frequently. Take at least one gulp every hole and drink 8 oz. at the turn (hole 9) if you are playing 18 holes. If you are not a fan of plain water, try G2 or Propel Zero. G2 provides a small amount of energy and both drinks provide electrolytes as well as fluid. If it is an uncharacteristic hot or humid day, be sure to increase your fluid intake and plan on taking a G2 with you. You'll need the extra energy and electrolytes as your sweat rate will be much higher than usual.

Balance Your Blood Sugar
Concentration isn't just about staying hydrated. Think of the last time you went a bit too long between meals. How did you feel? Tired? Groggy? Perhaps had a hard time focusing? That is likely because your blood sugar (or the amount of available energy in your bloodstream) was dropping, causing these common symptoms. Clearly these are not optimal on the golf course. To assure you keep your blood sugar stable without also spiking it too high, take along snacks with complex carb and protein to munch on as you golf. Some easy snacks that fit neatly in your bag: granola bars such as Kashi or Clif bars, trail mix that has both protein and carbohydrate, or fruit with a small bag of unsalted nuts (though I wouldn't recommend a banana as it may get mushy if accidentally left in your golf bag for too long...). A good rule of thumb is to take a bite or two of your snack every 2-3 holes. Be wary of snacks such as candy, energy drinks or chips. Candy and energy  drinks will often spike your blood sugar, giving you a temporary wake-up only to leave you crashing shortly after. Chips often contain a hefty amount of fat, which can sit heavy on your stomach, causing you to feel sluggish leading to a breakdown in technique and focus.

Golf is a sport of endurance (yes - it is!), so make sure you are providing your body with the fluid and energy it needs to get you through all 18 holes. Sink that putt with good nutrition!

Be extraordinary,

RDKate

Are muscle cramps cramping your performance?

It was big news last week when pro tennis player Rafeal Nadal "collapsed" during a press conference while having severe muscle cramping in his legs. During an interview afterward, he quickly laughed and brushed off the reporter saying, “[It's] nothing new – It’s nothing important...I just drink - that's all. ” While Nadal was very nonchalant, muscle cramps are no laughing matter and can severely hinder your performance.

What are muscle cramps?

The reasons behind why muscles cramp are often unclear. It’s difficult to distinguish a single culprit, but an imbalance of electrolytes in the muscle may predispose the muscle to cramping. Electrolytes are present to help muscles contract and relax appropriately during exercise. You have probably heard the term “electrolytes” in sports drink or recovery drink commercials. This is because during exercise the body can lose a substantial amount of electrolytes in sweat. If they are not replaced appropriately, it creates an imbalance within the muscle, locking the muscle in a painful spasm.

Why would someone have problems with cramping?

If due to a nutritional imbalance, a few habits can lead to muscle cramping. The most common is an infatuation with drinking only water during exercise. While this is fine during moderate or even semi-intense short-term (lasting <60 minutes) exercise, those doing prolonged vigorous exercise – such as someone like Nadal playing for multiple hours at a high competition level – need more than just water because they are losing more than just water. As I mentioned above, there can be a substantial amount of electrolytes lost with water during sweating. So, those who are particularly heavy sweaters or those exercising for long periods of time need to cognizant of this fact. Other habits that can increase the likelihood of developing muscle cramping is exercising in hot and/or humid environments when the athlete is not acclimated or simply not drinking enough of anything during exercise – water or not.

How does one prevent muscle cramping?

So the obvious way to prevent cramping? Plan ahead and don’t drink just water during or after heavy exercise. This will assure that you are replacing your body’s losses. During exercise, use a sports drink or perhaps diluted 100% fruit juice with added salt. Particularly heavy sweaters may need something with extra electrolytes such as Gatorade Endurance, or may choose to add a separate electrolyte supplement to their regular sports drink, such as Nuun tabs. Read my blog here for more information.

After exercise, you may need to continue that sports drink or instead use a recovery drink such as low-fat chocolate milk. Assure you are also getting enough potassium in your daily diet from foods such as pinto and kidney beans, tomatoes, spinach, cantaloupe, and milk. Some athletes may need to use the salt shaker liberally at meals or eat salty foods such as pretzels, pickles, or canned foods to maintain sodium levels.  But remember, these types of recommendations are very individual and don’t apply to every athlete every day of the training year.

If you are having problems with muscle cramping during or in the hours after exercise, it’s important to re-evalute your hydration plan before, during, and after exercise. What happened to Nadal may be COMMON in high-level tennis, but it is not smart and it IS preventable.

Do you like to drink?

If I had a dollar for every client that said, "I probably don't drink as much as I should", I would have hired someone else to blog for me by now! Whether it's before, during, or after a workout, many athletes struggle with staying hydrated properly throughout the day. Last week I talked about the huge variety of water bottles and belts available to help you stay hydrated during your workout. So lets continue on that theme and this week discuss what type of fluid and how much to put in that lovely bottle or belt that you all bought last week. Remember, the goal of drinking during exercise is to prevent excessive dehydration, which is losing more than 2% of your body weight during a workout.

Gatorade or water? G2 or Powerade Zero? Electrolyte tabs? Glycerol? The choices are plenty...

Gatorade or water?
Which you use depends on what type of workout you're doing. If the workout will be greater than an hour or a very intense workout (such as intervals or hill repeats) lasting at least 30 minutes, using a sports drink (i.e. Gatorade, Powerade, Lucozade, etc.) is the better idea. At this level of intensity or length of workout, you will start depleting your body's glycogen (stored energy, which comes mainly from carbohydrate) and will be loosing significant electrolytes (mainly sodium) in your sweat. Remember that electrolytes in a sports drink actually help your body hold on to the water in the drink. They also play a role muscle contraction and may help prevent muscle cramping.

G2 or Powerade Zero?

Many sports drink companies make specialty drinks such as G2, Powerade Zero, and Gatorade Endurance. These each have a specific purpose. G2 is low calorie; it contains half the amount of carbohydrate as regular Gatorade or Powerade. This is a great choice for kids, adults involved in a lower intensity workout, or adults concerned about their carbohydrate intake. Powerade Zero - as implied by the name - has absolutely no energy (calories), but still provides electrolyte supplementation. It is a good choice for kids or adults doing very low intensity exercise in intense heat. Either of these products may also be a good choice for those trying to lose weight. Gatorade Endurance has the same nutritional make-up as regular Gatorade, but it provides double the amount of electrolytes. If you are a heavy sweater, this is your product! How do you know if you sweat heavily? If your shirt is drenched when others' are slightly damp or when you see white salty stains around the neckline of your shirt, chances are you would be labeled a heavy sweater. Those prone to cramping may also benefit from this product.

Electrolyte tab or Glycerol?
Electrolyte tabs have grown in popularity over the last few years. Athletes often add them to Gatorade or water during training and races to help stay hydrated or to prevent cramping. Add them to Gatorade and you've got a version of Gatorade Endurance; add them to water and you've got a version of Powerade Zero. Not an exact science, but you get the idea. Electrolyte tabs can be a great tool, but how many you use and how often is best determined by consulting with a sports dietitian. Glycerol is often taken by athletes trying to over-hydrate themselves for a race. While in theory it could work, this technique has some pretty uncomfortable digestive side effects and has not shown to improve performance.

But how much?
Once you choose your fluid, next you need to figure out how much of it you should be drinking. Fluid needs during exercise are ~6-12 ounces (~1-1.5 cups) every 15 minutes. There is a range because of the difference in sweat rates among athletes. Gender, body size, body composition, environment, clothing, genetics, sport, and position all affect sweat rate. American football players can lose up to 2 L of fluid per hour during summer training! As you can see, this makes it difficult to provide a blanket recommendation, but starting with 6-12 ounces every 15 minutes will likely get you in the ballpark.

Carbohydrate needs during exercise are ~60 gm per hour after the first hour of exercise. All that carbohydrate does not HAVE to come from fluid, but athletes often just use a sports drink because it is the easiest and best tolerated option. Again, 60 gm per hour is just a guideline, so consulting with a sports dietitian for your individual needs is the best advice.

So grab that water bottle or belt, pick a fluid, and have a great workout!