How To: Creating a Plan for Hydration During Workouts

While athletes are often aware of the importance of hydration, few have a plan for how they will hydrate based on their individual needs. What I observe is that the majority of athletes either only drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the body's hydration level. This means that by the time an athlete feels thirsty, he/she is already 1% dehydrated. At 2% dehydration, performance can be decreased by as much as 10%. Thirst is also often stunted during activity due to the intensity of the training. Luckily, there is an easy way for every athlete to get an idea of where their fluid needs range...

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

5 things you should do now before your next marathon or triathlon

Marathon and triathlon training takes time and commitment. If you are asking your body to do this type of training, you must fuel it well. Even though it is only March, it isn't too early to get going with your nutrition plan. Here are 5 things you should do NOW before you step on the starting line.

1. Increase your fuel to cover your training
Every day, you need to cover for what you run, bike or swim. This is not just during the workout (though that is important too), but at meals and snacks outside of your workouts as well. Many endurance athletes do not eat enough to cover for their training, which makes it hard for the body to recover and prepare for the next run. This can lead to injuries or illness during training. A rule of thumb is that you burn about 100 kcal per mile you run. Add this number to a base of 1500-1800 kcal daily for metabolic functions and daily activities outside of running. This is the total you should be eating each day. 

How to: Know how much you should drink during exercise

If you having been training for a least a while, you have probably heard that it is important to hydrate during training. What few athletes know, however, is how much fluid is adequate. What I observe is that the majority of athletes either just drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the body's hydration level. This means by the time an athlete feels thirsty, he/she is already 1% dehydrated. Make it to 2% and you can see real performance detriments. On top of that, thirst is often stunted during activity due to the intensity of the training. Luckily, there is an easy way for every athlete to get an idea of where their fluid needs range.

When Plain Water Just Doesn't Cut It

When weather is hot and humid, any good sports dietitian will tell her athletes to keep hydrating! However, for athletes that just don't like plain water, hydration can be easier said than done. Luckily, there are other options available for those who prefer something more exciting. This blog will highlight two of my favorite alternatives to plain water.

Your sweat rate: How to check it and why it matters

When I work with any athlete, one of the first questions I ask is, "what is your sweat rate?". Ninety-five percent of the time, I get a blank stare. When creating a performance nutrition plan, knowing your sweat rate is critical to make sure fluid replacement during exercise is adequate (but not too high). Here is why:

The importance of water
Water plays major roles in the body at any given time, but especially during exercise. During exercise, water inside your body cools your core and muscles, keeping you from overheating too quickly. This helps your perform stronger and longer. In addition, water transports nutrients to your muscle for use in exercise metabolism and then "cleans up" by transporting metabolites away from your muscle to be filtered and excreted. Water plays a key role in preventing dehydration, which also keeps the athlete mentally "on" throughout the workout. Finally, water acts as a cushion to your organs to protect them in case of impact during sports.

Runner’s Cramps: Why You Get Them and How You Can Prevent Them

Thanks to Jessica Bratko from Athletico for the interview and writing of today's blog post!

Most runners have experienced it: your run is going smoothly and you’re feeling great, then all of a sudden you succumb to the dreaded side stitch, calf cramp or that feeling of “having to go.” Muscle and stomach issues can stop a runner dead in their tracks. With varying spring temperatures, muscle cramps are more common, as there is little opportunity to adjust to the change in weather.


Even with all advances in modern science, the true cause of exercise-induced cramps is still widely misunderstood. Kate Davis, MS, RD, CSSD, LDN, consultant sports dietitian/nutritionist and owner of RDKate Sports Nutrition in Naperville, Illinois provides great insight regarding why cramps may occur while running. Kate has had numerous experiences working with institutions like the University of Michigan and Michigan State University, as well as the Olympic Training Center in Colorado Springs, CO and IMG Academy in Bradenton, FL. Check out what she had to say below to learn how to minimize, prevent, and act quickly when cramps occur.

5 Things You Should Do Before Your Next Marathon

Marathon training takes time and commitment. If you are asking your body to do this type of training, you must fuel it well. Here are 5 things you should do NOW before you step on the starting line.

1. Increase your fuel to cover your training
Every day, you need to cover for what you run. This is not just during the run (though that is important too), but at meals and snacks outside of your runs as well. Many runners do not eat enough to cover for their training, which makes it hard for the body to recover and prepare for the next run. This can lead to injuries or illness during training. A rule of thumb is that you burn about 100 kcal per mile you run. Add this number to a base of 1500-1800 kcal daily for metabolic functions and daily activities outside of running. This is the total you should be eating each day. 

How to Combat GI Distress in Endurance Athletes

When I was in high school, I often suffered "GI (gastrointestinal) consequences" after hard workouts or races. However, I just assumed that was part of running hard and there was nothing I could do about it. I wish I had known back then what I know now: GI distress is not something you have to grin and bear; GI distress can be avoided and prevented. Whether it is diarrhea, stomach cramping or nausea, these symptoms can be controlled with proper sports nutrition techniques.

1. Hydrate
Poor hydration is the most common cause of GI issues both during and after activity. This is because during activity, the body shunts water to the muscles to fuel exercise, leaving the gut with whatever is leftover. In times of dehydration, what fluid is left is often minimal. Athletes should take in about 2 cups of fluid 2 hours before a workout and 1 cup of fluid 1 hour before a workout. Once the workout has started, drink 8-12 ounces of fluid per hour of workout. This is obviously a huge range that can be perfected with practice and assessment. Not even close to where you should be? Start with small increases of perhaps only 25% more fluid per hour than you are drinking now. Training the gut to absorb more water is possible. Also realize that electrolyte supplementation may be necessary to help the body hold on to water and stay better hydrated overall.

Why you should eat soup as a post-workout snack or meal

As the temperature outside continues to drop, our typical post exercise snacks and meals of smoothies, cold shakes, and salads tend to become less appetizing. Soups can be a great way for athletes of all types to meet many of their nutritional needs while also satisfying the craving for warmer foods. 

Benefits of soup for Athletes:

 

-Vegetables: Soups are a great way to load up on veggies and work to meet your daily recommendations. Whether you make your own soup or buy it pre-made, “beefing” it up with vegetables is always an option. Aside from the obvious benefits of vitamins and minerals necessary for great health and physical performance, most vegetables tend to be a good source of soluble and insoluble fiber, which are essential for keeping your digestive system in top shape. As many athletes know, this is of the utmost importance. 

It's too early to eat - help!

Last week I  blogged about great late-night eating options for those athletes that are hungry and/or need to eat late at night, but are not sure what they should choose. The other question I am often asked is which foods are best early in the morning before athletes feel like they are really "awake" but know that they need to eat. So, once again, lets start with some ground rules:

1. If you have an early workout, it is never too early to eat something. In fact, never go to a morning workout on an empty stomach. Even athletes who have severe exercise-induced GERD can typically find something that they tolerate in small quantities. 

2. If you are chronically skipping the first meal of the day because it is "too early", it is common to no longer feel hungry in the morning. The body will adjust to what you throw at it. If you ignore early morning hunger signals, the body eventually gives up signalling. But you can bring those back by starting to eat again.

Your favorite fall drinks HEALTHIFIED!

Fall is my favorite season of the year. Crisp, clear air, crunching leaves, football tailgating. Partaking in cooler-weather activities often includes a tasty beverage. So, here are a few of those popular fall sips with a healthy spin.

1. Pumpkin Spice Coffee
Pumpkin Spice coffee is a common favorite in the fall. Instead heading over to Dunkin for the Pumpkin coffee pumped with sugar and cream, why not make your own black coffee with pumpkin spice brewed into it? Didn't know you could do this? Here's how: Measure your favorite (unflavored) coffee into the filter per usual. Sprinkle Pumpkin Pie Spice over top of the grounds. You will want to use VERY little here. I use a light dusting (probably less than 1/8 teaspoon) per 12 ounces of coffee I brew. Set the coffee to brew and there you go! You will brew your very own pumpkin spice-flavored coffee.

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.

4 World Cup Nutrition Tips for Soccer Players

With the World Cup in full swing, everyone has soccer on the mind. For the aspiring players out there, here are 4 nutrition tactics you can use to improve your game immediately.

1. Start with hydration
Soccer is a fast-moving game, often played in the heat of the summer or on humid indoor fields. To maintain hydration levels during the game, drink 2 cups water 2 hours before, 1 cup water 1 hour before and 3 cups of water per hour of play. Heavy sweaters should consider sports drink in place of water. If play continues longer than one hour, sports drink is a must. Remember that even a 2% loss in body weight affects performance on the field.

Save your summer training; Avoid these 3 common nutrition pitfalls

Ah summer - it's finally here! A time for revving up the outdoor training and really focusing on those competitive goals. But nothing ruins a great training season like stupid nutrition decisions. Here are 3 common pitfalls many athletes fall into when they get just a little too relaxed with their eating over the summer.

1. "It's so nice out, lets go eat/drink _______."
When the whether is finally warm after a brutal winter, it is easy to always want to be outside on a restaurant porch drinking a your favorite alcoholic concoction or out for ice cream with the kids. Set limits on this now so these habits do not get out of hand. Remember that one drink or small cup of ice cream can easily load on up to 400 Calories of very little useful nutrition. A good rule of thumb is that you are allowed to "treat" yourself twice a week. Just make sure to choose a treat that you truly enjoy. This will leave you feeling satisfied instead of wishing you didn't waste the calories. Instead of always meeting friends at the tiki bar, trying meeting at the park and going for a walk in the beautiful sunshine.

2. "It's really hot out - I must be dehydrated. I better grab a sports drink."
Sports drinks are only meant to be drunk during one activity...sports. Don't use sports drinks as a random hydration tool unless you have met with a sports RD or physician who has the specific knowledge to tell you to do so. Why? Because sports drinks offer little in terms of good nutrition when it comes to meals, snacks or even in between. They are purely created for rehydration during relatively intense activity, which doesn't include standing around outside. Too much sports drink when you don't need it is just as bad as too much pop, alcohol, ice cream, etc....just a lot of empty calories that are not helpful.

How to Hydrate When You Hate Water

It's that time of year when the weather begins to warm and ruining your workout by being dehydrated is much more likely. Despite constant encouragement by sports professionals, many athletes find it difficult to hydrate during the day prior to or after a workout. Their reason is sometimes that plain water just isn't palatable. The truth is that many other fluid options hydrate...

1. Coffee or tea
In the past, coffee and tea were characterized as fluids that should be avoided by athletes at any cost due to caffeine levels. What we know now is that it actually takes a large volume of these (or any) caffeinated beverages before there is actually a dehydrating effect. So, keep that morning cup of joe, but try to limit yourself to a total of 4 cups or less of caffeinated beverages daily. Already way over that amount? Try half caff (you may not even notice) each time you drink coffee or tea. One caveat: realize that many energy drinks are much higher in caffeine than a basic cup of coffee or tea. Your caffeine intake should be no more than 500mg per day (at the most!) but ideally closer to 300mg. So check those energy drinks and adjust accordingly. Like chocolate-covered espresso beans? That caffeine counts too! And try to limit caffeine intake after ~3pm, as it can interfere with sleep.

2. Low-fat milk
This "milk" can be soy milk, lactose-free milk, organic milk....whatever you like. Just pick a low-fat, calcium-fortified version to cut back on unnecessary saturated fat and increase the nutrients you are receiving from that milk. If you only drink rice milk or almond milk, try switching to another type of milk if you consider this your protein source. Rice milk and almond milk have close to zero protein.

3. 100% fruit juice
Notice the percent: 100. So I'm not talking about Tang, Hi-C, or Fruit Punch. Check right above the food label and make sure it reads, "100% juice". Many juices appear to be 100%, but are actually fruit drinks. And stay away from the "low-calorie" juices, which are either watered down or pumped with artificial sweeteners. Because of these two facts, oftentimes you'll end up drinking more than you would have of the real stuff, which means taking in the same, if not more calories than the 100% juice. Regardless, limit juice intake to no more than 6-8 ounces daily.

4. Water + fruit
Here is a great way to give water some flavor without turning to artificial sweeteners. Try adding one or a combination of the following to your water: lemon, lime, oranges, grapefruit, cucumber, strawberries, pineapple, mint leaves, or basil leaves - or whatever else sounds good to you! This can be very refreshing - particularly on a hot, sunny day. Why am I not a fan of artificial sweeteners? Sweeteners are chemically processed in a way that makes them sweeter than real sugar. That means that, over time, you may start to prefer foods sweeter and sweeter (which may be why some athletes don't like plain water in the first place). So, if you want to drink something flavored with one of these sweeteners, stick to one drink/can per day max (this includes drinks such as diet soda, Crystal Lite, etc.).

5. Sparkling water
If you're looking for a better alternative to diet soda, this is it. Sparkling water that comes in a can (such as Lacroix) is easy to take along with you, but contains more flavor than plain water. The key is to make sure no artificial sweeteners are added. Check the food label and look for simple ingredients. These often include carbonated water, sparkling water, natural flavor, mint, or even essence of cocoa. Flavors such as lime, lemon, orange, or grapefruit are typically more likely to NOT contain artificial sweeteners. But beware: you may not want to drink anything carbonated right before a workout, as it can cause GI discomfort.

So choose your fluids wisely, and you may find that hydrating is much easier than you thought.

Be Extraordinary,


RDKate

Golfers: Sink your next putt with these two key nurition techniques

As the weather warms, many of you will start heading to the golf green. Because I am over-excited about the warm weather, I am celebrating by updating and reposting one of my first blog articles, written for all you golfers out there. 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).

1. 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 (calories) and both drinks provide electrolytes and fluid. If it is an uncharacteristically hot or humid day, be sure to increase your fluid intake above typical and plan on taking G2 with you. Because your sweat rate will be much higher than usual, you'll need the extra energy and electrolytes that G2 provides.

2. 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 to surface. Clearly these symptoms are not optimal on the golf course. To keep blood sugar stable while golfing, munch on snacks that contain complex carbohydrate and protein. These include: granola bars such as Kashi or Clif bars, trail mix that has both dried fruit and nuts, or fresh fruit with a small bag of unsalted nuts (though I wouldn't recommend a banana as it will be messy 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, alcohol, energy drinks or chips. Candy and energy drinks will spike your blood sugar. This gives you a temporary wake-up, but leaves you crashing shortly after. Chips often contain a hefty amount of fat, which can sit heavy on your stomach, causing you to feel sluggish and leading to a breakdown in technique and focus. Alcohol contains no useful calories for your body and is digested directly into body fat.

Golf is a sport of technical endurance, 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

Post-Thanksgiving Nutrition: Recovering after the pie is gone

There comes that moment around 9pm on Thanksgiving Day when many of us think, "Wow! I ate a lot of food." So how do you recover from your day of eating without feeling like you have to turn to dieting extremes for the next week? Here are a few tips:

1. Start Thanksgiving Day with a workout
Hopefully most of you will read this today...before Thanksgiving. Start your day with a workout to kick up the calorie burn. After dinner, why not Incorporate a family walk or touch football game? Start a new tradition! Anything you can do to increase your metabolism on Thanksgiving day is a plus.

2. Wake up the next day with a fresh start
Okay so lets say you know you didn't make the best choices on Thanksgiving and you just need to start fresh on Friday. The worst thing you can do the day after Thanksgiving is skip breakfast. Perhaps you overate late into the night on Thanksgiving so you don't feel hungry at all for breakfast. Focus on high-protein options: Greek yogurt, eggs, protein shake. Stick with protein to provide yourself with slow-burning calories.

How to train your body for fueling during a run

This week, enjoy a guest post from my intern, Ashley, who is training for her first full marathon. She offers some excellent thoughts about the difficulty but necessity of training your stomach like you train your muscles.

Be Extraordinary,

RDKate
--------------------------------------------------------------------------------------------------------

I have run multiple races in my lifetime 5, 10, 15k’s, half-marathons. Now I am tackling training for my first full marathon. Previously my training regimen included hydrating pre- and post-run, but I never fueled during a run. I couldn’t tolerate eating/drinking anything other than water while I was exercising or even within an hour of exercising. After the Rock n’ Roll Chicago half-marathon didn’t go as well as planned; I knew that something needed to change in my training. Even though I did stomach Gatorade with water at a few of the aid stations during the race, but it was not enough fuel and I felt exhausted the last 3 miles. I needed to train my stomach to handle Gatorade and gels to fuel my body for my marathon.

Nutrition Race Report: Trail Half Marathon August 3rd, 2013

This race report will be called, "How to try to save a good race gone badly".  If you are only interested in the race nutrition, scroll down to "Race". Otherwise...read on....

Friday: Day Before
6:30pm: Dinner at a family restaurant. Unfortunately they were out of pasta (it was the night's special). So I opted instead for turkey breast, mashed potatoes (no gravy), corn and a roll. Water to drink = ~90gm carbohydrate, 25gm protein

9pm: Snacktime! Cheerios in skim milk with peanuts on top, 2 cups water = ~35gm carbohydrate, 16gm protein

10:15pm: In bed, but had a hard time falling asleep. Was overly warm and found it hard to hear Emma in the room across the hallway so I attribute it to being distracted. Finally fell asleep I'm guessing around midnight??

Saturday: Race Day
Woke up on time around 5:50am. While driving in on Friday, I realized the house was actually about 25minutes from the race site, which bumped up my schedule for the morning a bit.