Portable, Shelf-Stable Snacks for School or Work

It's back to school time! The summer flew by, and suddenly here we are in September! One of the biggest challenges athletes have during the school year is continuing solid performance fueling during school hours. Challenges of no snacks in class, no nuts in snacks and other roadblocks can threaten to derail efforts to consistently fuel muscles during the day. However, with the right snacks and a little discreteness, there is no need to arrive at afternoon practice starving. These snacks are also great for work, in the car or walking across campus!

Before reading through the list of snack options,  remember the cardinals of building a solid snack: a source of carbohydrate (fruit, grains, dairy) plus a source of protein (nuts, seeds, protein or animal meat). While some of those foods like deli meat or yogurt won't appear on this list because they are not shelf stable, it is good to remember that they can be a part of a great snack when available.

Beautiful Performance-Enhancing, Shelf-Stable Snacks

Peanut butter & jam/honey sandwich
Sunbutter or soy nut butter & jam/honey sandwich*
Trail mix of dried fruit, nuts and your favorite whole grain cereal 
Trail mix of dried fruit, seeds and your favorite whole grain cereal*
Granola bars: my favorite are Clif bars, Picky Bars, Kind Bars and Luna Bars
Energy bites: there are many recipes available online, but look for great ones to include a nut butter or seed butter, whole grain oats, chia seeds or flaxseeds, honey and even chocolate chips!*
Piece of fruit with nuts or seeds*
Piece of fruit with lean turkey or beef jerky
Whole grain crackers, bagel or English muffin topped with peanut butter, sunflower seed or soy nut butter*
Dry cereal that is high in protein, such as Kashi cereals*
Whole grain cracker topped with tuna (buy in packets)*
A piece of fruit or dried fruit with a container of shelf-stable low-fat chocolate milk (like that pictured above*

*nut-free

This is certainly not an all-inclusive list, so get creative and find what works for you, your family or your athlete. If you have the challenge of no snacks in class, eat in passing period, choosing foods that are quick and easy to eat, such as trail mix (only about 1/2 cup is needed), energy bites or a granola bar.

Your Nutrition Coach,

RDKate

Sports Nutritionist's Race Report: Naperville Sprint Triathlon

This past Sunday, I competed in the Naperville Sprint Triathlon. It was beautiful weather, and I was excited to compete in my final triathlon of the season (my "A" race). 

Saturday: The day before
All day Saturday, I was focused on eating well and hydrating well. The week prior, I was lacking in the sleep department (the reality of two kids under 3), so I knew I needed to take care of myself nutritionally to avoid arriving completely exhausted on race day. Pictured is my lunch and dinner - lots of whole grains, veggies, fruits and lean protein plus some healthy fat. These are the pillars of great meals in general - but especially when preparing to race the next day. 

Lunch: Homemade pizza on whole wheat crust, salad w/ vinagrette dressing, watermelon, water

4 Fueling Strategies Athletes Should Try Now Before Going Back to School

I am enjoying seeing many young athletes in my office right now. The timing is perfect because we have 2-3 weeks to try out some fueling strategies before they need to be implemented into the fall school/practice schedule. Having time to try things out when young athletes are less scheduled allows them to better focus on what they would like to eat and what works with their schedule and also helps them game-plan how to transport and store their preferred foods. So, if you have a young athlete in the house that is going back to any level of school/practice this fall, work with them to hone and perfect these four fueling strategies.

Eating Breakfast
In my work with athletes, I see two basic problem patterns when it comes to breakfast: either the athlete doesn't eat it at all or the athlete eats something too small for their needs, such as a banana or one piece of toast. Breakfast is the most important meal because it sets the stage for the entire day in terms of both mental energy and muscle energy. Fortunately, I have two great blog articles about breakfast. Last's week's blog (5 Ways to Eat Breakfast Within 30 Minutes of Waking Up) outlines multiple breakfast options depending on your particle morning routine. The second blog article is especially for my athletes who have early-morning practices that make it difficult to eat. Check out "It's Too Early to Eat - Help!" if this applies to you or your athlete. 

Pre-workout Eating: Don't do what I did

Because I work professionally as a sports dietitian, I consider myself pretty good at workout fueling. So good that sometimes I forgot to use my head which results in really bad workout fueling. That is exactly what happened this morning. To benefit all of you, I want to share my mistake. I will tell you what happened first and then explain why it happened along with what I should have done differently...the same process I use with my clients.

What happened
Wednesday morning is my spin class morning. Spin is at 8:15am. My kids are generally up early (6am-ish). Typically my husband is up with my daughter at 6am, I get up to feed my son around 6:30am and the morning progresses from there. This morning was different in that I got up with my daughter at 6am and my son slept in, which meant I woke him up at around 7am. I ate breakfast with my daughter at 6:15am before tending to my son. I left the house around 7:45am for class.

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.

Which trail mix should you buy?

Last week, I provided a list of recommended granola bars. After the overwhelming positive response and readership of that article, I decided to follow it up with the same recommendations - but this time for trail mixes. Between bulk mixes and pre-packaged, the possibilities are endless. So which should you choose? Just like the bars, it depends on what you are using the trail mix for and/or what time of the day it is being consumed. So here are a few options that are nutritionally sound, based on timing and use. Note: this list is NOT all-inclusive and represents general recommendations. Your specific needs might be different.

+Available from Trader Joe's specifically, though may be elsewhere
*Available from Whole Foods specifically, though may be elsewhere

Pre-weight lifting
Meijer Traditional Trail Mix
Trader Joe's Simply Almonds Cashew Mango Trek Mix (Gluten-Free)+
Sahale Snacks Singburi Cashews (Gluten-Free)*

Which granola or protein bar should you buy?

 

Nothing is as confusing as walking into a grocery store and perusing the granola bar aisle. There are often hundreds of bars to choose from (okay, maybe a slight exaggeration, but it sure feels that way!). So which should you choose? It depends on what you are using that bar for and/or what time of the day it is being consumed. So here are a few options that are nutritionally sound, based on timing and use. Note: this list is NOT all-inclusive and are general recommendations. Your specific needs might be different.

+Available from Trader Joe's specifically, though may be elsewhere
*Available from Whole Foods specifically, though may be elsewhere

Pre-weight lifting
Larabar Peanut butter Cookie (Gluten free, dairy free, Soy free, Vegan)
Luna Lemon Zest (Organic)
Organic Food Bar Active Greens (Organic, Vegan)*

The ABCs of Pre-Training Eating

Eating before a workout is something not all athletes do. While most realize its importance, many are worried about experiencing stomach pain or other symptoms that will affect their training. Remember that pre-training eating is key to having a successful workout, where you can push your body 100% throughout the session and fully reap the benefits of that training. The solution to successful pre-training eating is to follow your ABCs.....

1. Allow enough time
Often athletes guzzle down a bottle of sports drink or nosh on an entire banana five minutes before their workout. For most, this is not enough time for the body to adequately begin the digestion process before training starts. This can result in stomach pain, exercise-induced GERD, gas, bloating or even diarrhea. During training, the body pulls fluid from the intestinal track in order to send it to the extremities. That means there isn't enough fluid for digestion if a large amount of food remains in the stomach. Therefore, allow enough time before training. Begin with 1 hour before. If you tolerate this, move up to 30-45 minutes before. The bare minimum you need to allow is 15 minutes before training to assure that the energy you eat actually makes it to your muscles for your training session. But what do you choose? Funny you should ask because point #2 is.........

3 Foods you should avoid before a workout

While what can and cannot be tolerated before a workout varies among athletes, there are some foods that should be avoided in the 30 minutes before a workout. This is because these foods in general will not provide enough of the appropriate energy needed by working muscles in a short enough time frame.

1. Nuts
A great source of protein and fat, nuts provide zero carbohydrate. Since carbohydrate is the muscle's preferred source of energy during a workout, this is a problem. Plus the protein, fat and fiber found in nuts will slow down digestion, which means it will take much longer for this less-than-ideal energy source to get to your working muscles. To fix this, pair nuts with dried fruit (carbohydrate source) and eat at least 60 minutes before a workout to allow time for the energy to get to your muscles.

2. Cow's/Soy Milk
While milk contains carbohydrate and protein, the ratio is not what you need before a workout (i.e. not enough carbohydrate). To fix this, choose low-fat chocolate cow's or soy milk. The added chocolate will provide carbohydrate as well as anti-inflammatory properties (from the cocoa). Assuming you can tolerate milk products, this is a great option before a workout. But make sure the chocolate milk is low-fat. Fat slows down how quickly your muscles receive the nutrients. Drink this about 45 minutes before your workout.

Great pre-workout snacks before that afternoon practice

School is in full swing. That means no longer is there the luxury of TIME before after-school or afternoon practices. Snacking between lunch and your workout is one of the most important fueling times of the day. Here are some performance-enhancing options:

If you have 45-60 minutes to spare:

In the car - try one...
1 Clif, Luna or Larabar
Trail Mix- Try Planters Nutrition Sustaining Energy Mix (pre-packaged in single servings)
1 Jiff to-go container of PB or Justin's to-go container of almond butter with graham crackers

Does what you eat before a workout cause side stitches?

I have written blog entries on muscle cramping, but it suddenly occurred to me that I have never touched on side stitches. This likely crossed my mind because I was dealing with one that came on in the middle of a workout one day. But is there any correlation between side stitches and performance nutrition techniques?.....well, lets find out....

What is a side stitch?
Some athletes call it a stitch - some call it a cramp. It's that pesky, cramp-like pain that is localized usually on the side, just below the ribs. Sometimes it is accompanied by stabbing shoulder joint pain. The level of pain varies from mild to severe. Sometimes athletes can exercise through the pain, while at other times this is simply impossible and pace must be slowed down or stopped completely.

Bars, Bars, Everywhere: Picking the Best One!

Dear Readers,

Today please enjoy a guest blog by Carrie Banner Aprik, MS, RD. She is the owner of Nutrition4Motion, and is the consulting dietitian for Oakland University Athletics, Michigan State University Sports & Cardiovascular Nutrition, and elite figure skaters at the Detroit Skating Club. She also teaches an introductory nutrition course at Michigan State University.

Be Extraordinary,

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

 

On the list of most common questions I get as a sports dietitian, “what’s the best bar?” ranks among the most frequent. Bars – which refer to protein bars, snack bars, granola bars, meal bars, cereal bars, etcetera – can be a useful tool for athletes who often are pressed for time and need quick and easy foods that travel well and taste good.  The answer to the “best bar” question depends on what role the bar plays in the athlete’s diet. The athlete should first ask themselves:

         

Are you looking for a meal replacement? Meal component? Or snack?

            When are you eating it? Pre-workout? Post-workout? Or some other time?

            What nutrients do you need more of – carbohydrates or protein?

           

Who knew picking out a bar could be so involved?!

For athletes, bars that provide enough calories to replace an entire meal are hard to come by. A male college athlete, for example, may need to consume upwards of 800 calories per meal. Would a meal replacement bar fill him up? Certainly not! For most active people, even those without extreme calorie needs, bars should more appropriately serve as additions to a meal, and contribute additional nutrients that are lacking in that meal. Every brand of bar contains different amounts of carbohydrates, protein, and fats. Some are even enriched with vitamins, minerals, and/or fiber. Here are some meal examples:

In this meal, the bar provides additional carbohydrate and fat:

-4 oz grilled chicken w/1 tbsp Italian dressing

-1 cup steamed vegetables

-8 oz low fat milk

-1 small apple

-1 package Nature Valley Oats ‘n Honey Granola Bar

 

In this meal, the bar provides additional carbohydrates, protein, and fat:

-6 oz fat free Greek yogurt

-1 cup roasted vegetables

-1/2 cup fruit salad

-1 small baked potato

-1 Kashi GoLean Roll bar

          Pre- and post-workout snacks should have a 3:1 or 4:1 ratio of carbohydrate to protein. Certain bars on their own can be used to achieve this ratio, or in addition other food. Bars used as snacks at other times of the day should be chosen based on calorie needs. For example, those looking to control body weight should choose bars that are high in fiber, and low in added sugar and calories. Below is a table of my favorite bars and their nutrient contents. It is important to remember that there is no “magical” bar (no matter what the health food store tells you) that will instantly turn you into an all-star athlete. Only the right combination of nutrition and training can do that! A registered dietitian can help you plan meals and snacks with the right bars for your calorie needs, taste buds, and schedule.

 

	Calories	Carbohydrate (g)	Protein (g)	Fat (g)	Fiber (g)	Other nutrients*
Nature Valley Oats ‘n Honey Bar	190	29	4	6	2	Small amount of Iron
Kashi GoLean Roll Bar	190	27	12	5	6	Good source of 5 vitamins & minerals; moderate amount of 4 vitamins & minerals; small amount of potassium
Luna Bar	170	27	8	5	5	Good source 19 vitamins & minerals; moderate amount of 5 vitamins & minerals; small amount of potassium
Clif Bar	230	44	9	3.5	5	Good source of 8 vitamins & minerals; Moderate amount of 14 vitamins & minerals, small amounts of chromium & potassium
Soy Joy	130	16	4	6	2	Small amounts of potassium, vit A, calcium, & iron
Power Bar Performance Energy Bar	230	45	8	3.5	2	Good source of vit C, calcium, & iron; moderate amount of thiamin & riboflavin, small amount of potassium
Nature Valley Trail Mix Bar	140	25	3	4	3	Small amount of iron
Kind Bar	180	23	3	10	2.5	Moderate amount of vit C & calcium; small amount of iron

*Small amount = <10% of daily value

 Moderate amount = > 10-20% daily value

 Good source of = > 20% daily value

 

Goal for Team Nutrition!

This week I have a guest blogger: Maggie Michalczyk. Maggie is my summer intern. She will be a junior in the dietetics program at Michigan State University this fall. I hope you enjoy her post!

Be Extraordinary,

RDKate


     On the heals of my European study abroad trip, I’ve found myself getting into the spirit of the European World Cup and cheering on the countries that I have recently visited.  Along with fans from all around the world, I watch as the drama of which country will advance to the next round unfolds with impeccable defense and game changing goal kicks - not to mention the dedication of the fans as shown on their flag-painted faces! However, what we really should be marveling at is the extreme endurance and aerobic workload these athletes have to maintain in order to compete in this fast paced sport.
     Studies have shown that proper nutrition before, during and after this type of vigorous exercise improves performance, prolongs endurance, and speeds muscle recovery.  While energy requirements vary depending on field position, most players running for the better part of 90 minutes can accumulate up to six miles run up and down the field. Short intense bursts of activity mixed with prolonged periods of moderate intensity taxes the muscles, which can nearly deplete all glycogen (the body’s first source of stored energy). Add that to the fact that almost 50% of goals are scored in the last 20 minutes of World Cup games and it is clear to see proper nutrition that is tailored to the body’s energy needs during endurance exercise is important for not only these “football” stars, but for soccer players of all levels.
    To maintain high levels of performance with speed and agility, these athletes need a diet rich in carbohydrates (carbs) and the right amount of protein to maintain strength, along with ample hydration both pre- and post-game. Before players take the field, they need to eat approximately 30-50 grams of carbs and ten grams of protein (turkey sandwich anyone?).  Carbs are a soccer player’s best friend no matter what level they are playing at. Having enough means that the body can preserve protein for muscle growth versus emergency energy. Protein, although not the energy superstar of the body, compliments the function of carbs, optimizing its storage in the form of glycogen.
    Dehydration is serious enough to sideline any athlete and even more so with soccer players running for long periods of time. The key to maintaining proper hydration throughout the game is to consume fluids throughout the day, and a post-game carb-electrolyte drink to regain lost sodium and muscle glycogen. For those goalkeepers out there sporting gloves and a long sleeved jersey, their need to stay hydrated is especially important. All players need at least 8-16 ounces of sports drink before the match, as much as possible during (can alternate between water and sports drink if it is not an extremely hot, humid day) and 16-24 ounces post-game.
    This triple threat of nutrients needs to be maintained throughout training and practice in order for the body to maintain the energy it needs for high intensity performance when game time comes around. Fueling the body properly starting from the early stages of game playing will ensure great performance results for these professional athletes but also for players at high school and collegiate levels. Pre- and post-game meals are important. Whether it’s breakfast, lunch or dinner, some ideas that stay clear of a yellow card in nutrition include:

·         Baked potatoes or sweet potatoes with lean meat and veggies

·          Turkey and hummus tortilla wrap or pita sandwich with hummus and fruit

·         Pasta bowl w/ cheese and assorted veggies

·         Quinoa or brown rice salad w/ chickpeas and veggies

·         Cereal w/ low fat milk and a banana

·         Oatmeal w/ peanut butter and a banana (my personal favorite)

·         Egg and cheese bagel or English muffin

   It may be a player’s fancy foot works that gets them in the game but it’s the quality of what they eat before and after that keeps them there. So while no one can say when Cristiano Ronaldo will score the game winning shot, what is for sure is that if it comes in the second half, he definitely fueled the right way!

Sources:

http://successinsoccer.com/subscriber-benefits/nutrition-for-soccer
http://www.fasasoccer.org/files/Documents/Nutrition-Hydration.pdf
http://www.chicagofirejuniors.com/documents/NutritionalGuidlines.pdf

Supplement Series Part Four: 5 Supplements to Avoid

This weeks closes the Supplement Series with perhaps the most important topic: 5 supplements to avoid. These supplements and supplement ingredients are easily found over the counter and online. However, they are not just banned by most sports governing bodies, they are downright dangerous.

1. NO (Nitric Oxide)
NO is produced naturally in the body either from L-arginine or nitrites and nitrates. In the body, NO dilates blood vessels and decreases vascular resistance. This increases blood flow throughout the body. One can see, therefore, that athletes would be interested in this ingredient that claims to increase oxygen and nutrient delivery to exercising muscles, effectively increasing tolerance of exercise and better recovery. In fact, NO is a main ingredient in two currently very popular supplements: NO Explode and Jack3d. However, the research is inconclusive as to the actual effectiveness of NO. In addition, most research has only been conducted with young, healthy males. Of most concern are the many adverse side affects associated with using NO. Because NO causes vasodilation (widening) of the blood vessels, there is a potential for a quick decrease in blood pressure, resulting in dizziness, headaches, lightheadedness, nausea, vomiting, loss of balance, or even fainting. NO may also increase the risk of bleeding, as well as effect the body's electrolyte balance (especially dangerous if you have kidney or liver disease). These affects have been seen even when following the label's recommendations for dosing. Bottom line, NO's effectiveness and safety are unproven. Combine that with the fact that this ingredient is banned by most sports governing bodies and the message is clear: don't take it.

2. DHEA (Dehydroepiandrosterone)
DHEA is not an anabolic (muscle building) steroid, but is an androgen/testosterone precursor sold over the counter in many stores. However, it is also produced in your body by the adrenal glands. Because it is a precursor to the production of testosterone, it is marketed as having an anabolic steroid effect. However, research involving supplementation of DHEA showed no resulting increases in testosterone levels; no changes in strength or body composition were found. Reported adverse effects of taking DHEA include hair loss, hirsutism and voice deepening in women and irreversible gynecomastia in men. There is also concern for an increased risk of uterine and prostate cancer. Therefore, DHEA has not been proven safe or effective. In addition, this ingredient has been banned by many sports governing bodies.

3. Adrostenedione
Androstenedione is an "androgenic" steroid that has not been proven to be anabolic, or muscle building. Like DHEA, it is an androgenic prescursor. However, research has shown that supplementing with Androstenedione is not actually effective at increasing and maintaining levels of testosterone in the body, nor does it have any positive affect on body composition or strength compared to a placebo. One study actually showed that its supplementation led to muscle breakdown instead of building.  What research does show, however, is adverse effects on high-density lipoprotein (the good cholesterol) and coronary heart disease risk. This ingredient is banned by many governing bodies; the Anabolic Steroid Control Act of 2004 classified androstenedione and 48 other prohormones as controlled substances. Therefore, the lack of evidence as an ergogenic aid combined with its adverse effects and illegal status in sports make it a poor choice for athletes.

4. HGH (Human Growth Hormone)
HGH is also actually synthesized in the body. The anterior pituitary gland produces HGH, and its metabolic effects are mediated by the hormone insulin-like growth factor-1 (IGF-1). HGH is often prescribed in men over 60 years of age to increase lean body mass, decrease fat mass, and slow the thinning of skin. You can see why this particular product eventually caught the attention of athletes, despite that fact that it is essentially unstudied in younger populations. It is theorized that HGH in athletes enhances amino acid and glucose uptake in the muscle, stimulating protein synthesis and potentially allowing the body to use more free fatty acid as energy during exercise. However - again - that has not been proven. HGH is a drug only available to the body via injection (i.e. not when taken from a product bought over the counter or on the internet); it is too large of a molecule to be absorbed if taken by mouth. Therefore, any over the counter products labelled as precursors, secretagogues or releasers of HGH are simply false advertising. However, there are adverse effects even when taking the injectable, prescription HGH. These include insulin resistance, glucose intolerance, oedema, and decreased endogenous HGH secretion, as well as cardiovascular concerns with long-term use. Bottom line, this is a supplement full of claims and speculation with no research to back it up in the young, athletic population. In addition, this too is banned by most sport governing bodies.

5. Ephedrine
Ephedrine, classified as an herb and sold as a dietary supplement, is known for its stimulant properties. Therefore, athletes are often tempted to use it to ward off fatigue and increase energy. Ephedrine is also marketed as an appetite suppressant, making its use rampant by wrestlers attempting to "make weight". It has been proposed that Ephedrine is ergogenic via a glycogen-sparing mechanism, but this has not been proven in research. The most concerning part of this supplement are the reported adverse effects with this type of drug (sympathomimetic drugs). Shockingly in the early 2000's, 64% of all adverse reactions to herbs in the US came from ephedra-containing products, despite representing only 0.82% of sales. There is a high incidence of cardivascular and central nervous system effects, including an increased risk of haemorrhagic stroke. In a 22-month review, 140 adverse events related to its use were found- 10 involved death and 13 resulted in permanent disability. Dosages were not high, but actually in the range of most over the counter products sold today. Therefore, while it is theorized that this supplement may be ergogenic due to a stimulant effect, safety reasons alone warrant avoiding this; Ephedrine is banned by most sport governing bodies.

Don't take any chances. Regardless of the claims, avoid these 5 supplements at all costs!

Be Extraordinary,


RDKate


Source: Juhn, M. Popular sports supplements and ergogenic aids. Sports Med. 2003;33(12):921-939