Athletes: Take these 4 steps before using protein powder

Protein powders have really gained popularity in the last 10-15 years. But walk into any supplement store and you will see there are many to choose from. So, how do you decide which one to buy and how to begin using it? Follow these tips:

Step 1: Determine the need
Are you trying to lose weight? Bulk up? Lean out? Are you a vegetarian or vegan needing to up your daily protein intake for overall health? Figuring out why you think you need a protein powder is an important step before you buy a powder. Which foods have you tried first? Is there a way to get your protein at each meal and snack from food instead of powder? It is possible to meet your entire dietary protein needs from food. So, while some athletes do use protein powder, not all athletes need to or should use protein powder. Protein powder doesn't contain the same nutritional benefits that foods offer, because they are often low in nutrients like vitamins, minerals and fiber. So, before you reach for a powder, try what you can first with protein-based foods such as meats, poultry, fish, nuts, nut butters, dairy, beans, soy/tofu and legumes.

Step 2: Buy a good product
If you determine there is a need for using protein powder, you want to be sure to buy a good product. Good products are not only processed well, but are also free of fillers you don't want. Pick a product that is certified as clean and safe.  Visit http://www.nsfsport.com/certified-products/ to view certified supplement products. These products are third party certified to be free of illegal and banned substances and to actually contain what the label says. Whether or not you are an athlete being drug-tested, it is nice to know that you are using a product that has what you want and doesn't have what you don't want. I also recommend buying a pure protein powder (meaning, no carbohydrate or fat calories). This allows for the most versatility with the product as well as the motivation to find carbohydrate and fat calories from whole food.

Step 3: Type might matter
Studies have shown that different types of protein powder are metabolized slightly differently in the body. Whey protein is a quick-digesting protein and would be most ideal post-workout for recovery of muscle tissue. Casein is a relatively slow-digesting protein, so is better suited to be taken before bed for recovery and body composition changes overnight. Soy protein is a moderate-digesting protein. I generally only recommend soy protein powder post-workout to those athletes who are vegetarian or vegan; whey protein is my first choice. There are lots of other protein powders now on the market: pea, oat, rice, cranberry, egg, etc. Except in cases of allergies or intolerance, I recommend sticking with whey, casein or soy protein, as these three are the most extensively researched and provide the best package of not just protein, but also essential amino acids.

Step 4: Don't go overboard

When it comes to protein powders, many athletes believe that more is better. However, I have had athletes put on body fat instead of muscle because they were using protein powders 3 or 4 times a day with double the dosage recommended. Too much protein intake can just as easily lead to body fat gain as too much fat or carbohydrate intake. Use protein powders no more than once daily to leave room for protein intake from real food. Protein powders should only be used for convenience; there is nothing magical about protein in powder form. Limit total grams of protein to no more than 20-30gm per meal or snack (that is grams of protein not the weight in grams of the powder). Check the label to determine how much this would be, but for most products, it is 1-2 scoops. Also note that typically in a post-workout setting, it is best to consume carbohydrate with protein. Drinking protein shakes during workouts is not beneficial to performance or body composition changes. 

Your Nutrition Coach,

RDKate

What sports dietitians wish athletes knew (and aim to teach them!)

Every fall, I work with athletes brand new to me - whether at the college I consult with, the young Olympic hopefuls I work with or in my personal practice of athletes both young and seasoned. And while there are so many different things I teach depending on the need, at the core there are a few things I wish my athletes knew, that I aim to teach my athletes and that I hope my athletes truly believe.

1. There is no one-size fits all
I, too, wish that nutrition was black and white. I wish I could recommend one pre-workout snack and have it work amazingly for every athlete. That simply is not the case. So, when I recommend 6 different pre-workout fueling options, I hope you understand that we are simply trying to find the best one that works for YOU. And just because Suzie down the street eats this or doesn't eat that, this doesn't mean it is the right choice for you. Lets find that right choice together, for your body type, goals, phase of training, food preferences, medical history, gender and age using as much of the science as possible.

12 steps to evaluate a supplement: Is it too good to be true?

Recover faster! Burn fat! Increase energy!

What athlete wouldn't want to do all of these things and more?! And when it seems so easy to just take a pill or powder to get there, it is no surprise that so much money is spent on these products each year.

With so many products out there, how can an athlete know which have potential to actually be beneficial and which are dangerous and unnecessary? I love the 12-step checklist by Bob Seebohar MS, RD, CSSD, CSCS. Check out his video to learn more!

If the product passes the above 12 steps, it is important that athletes remember to take only products that are certified as clean of banned supplements. Two such certifying agencies, NSF Sport and Informed Choice, provide lists of certified supplements on their websites. However, all athletes need to remember that when supplements are taken, there is nothing that is 100% guaranteed free of banned supplements. So, to have zero risk of a positive drug test, zero supplements should be taken.

Your Nutrition Coach,

RDKate

Is Beetroot Juice the Answer to Your Performance Woes?

In the sports world, many supplements come and go - some are food-based and others...not so much. A recent food-based player is beetroot juice or beetroot powder. Companies such as Beet Elite and Beet Boost sell powdered beetroot that can be mixed into water and taken like a shot 30-60 minutes before exercise. But what is beetroot juice, why all the hype and does it really improve performance?

Nitric Oxide
Beetroot juice or powder is a source of nitrate, which is converted into nitric oxide in the body. Nitric oxide regulates blood flow and muscle contraction within the body. Higher levels of nitric oxide equals more oxygen to flow to the muscles. This can be beneficial for athletes because better blood flow means better oxygen supply to working muscles, allowing the athlete to push harder for longer instead of hitting the wall too soon. However, beets are not the only food source of nitrates. Other vegetables considered high in nitrates (over 250 mg/100gm fresh weight) include celery, arugula, rhubarb, butterhead lettuce and spinach.

Which supplements should I take for concussion protection or treatment?

Concussions are hot news, and athletes are looking to do whatever they can to not only protect themselves from concussion but also treat a concussion that may have already happened. One area of growing interest is supplementation for concussions. But what does the research up to now show to actually be effective? Lets find out by briefly exploring 5 potential supplements for those at risk of or post-concussion.

1. Omega 3 Fatty Acids
Numerous animal studies have shown supplementation with omega 3 fatty acids to not only protect the brain before a concussion happens, but also heal after a concussion occurs. However, as of now, no human studies have been completed to show the same. Except for one case study, there is nothing in the research to indicate that supplementation in HUMANS is effective. The good news is that there are currently two double-blinded randomized control trials in place to evaluate DHA supplementation and concussions in humans (one at East Carolina University and one at the University of Texas Southwestern Medical Center). So, stay tuned...

3 Nutrition Practices I Wish Would Disappear

As a sports dietitian, I spend a good amount of time dispelling myths created by the media, movie stars or the like. Whether it is some supplement that promises toned abs and gigantic muscles or some method of eating that is SURE to result in 20 pounds of weight loss in a week, the media is never short of ways to play to the emotions of those desperate for a solution. But of all of the practices I despise, hare are a few that top the list.

1. Detoxing
By far the one of the most irritating practices that continues to be encouraged is detoxing. By detoxing, I mean using a product (shakes, pills, powders, etc.) or elixir (think lemon juice and chili powder, for example) to "clean out" the gut from months or even years of food byproduct build-up or toxins spread throughout the body. This entire practice is based on a fallacy, as digestive by-product does not build up in the gut, so there is no need to clean out anything. Plus, the body rids itself of toxins very well on its own using the liver without the need for additional help. What most of these products do is irritate the lining of the intestines, resulting in diarrhea...which makes the user feel like he/she has achieved something. Want to detox? Regularly focus on eating whole grains, fruits and vegetables and drinking plenty of water to keep the body and intestines working properly - no products required. 

3 Things Supplement Companies DO NOT Want Athletes to Know

As we near the outdoor competitive season, many athletes are thinking about their performance nutrition regimen. Some may start experimenting with powders, pills, other mysterious products that promise enhanced recovery, increased muscle gains and better energy during workouts. I love discussing supplements with my athletes because - unlike a lot of internet outlets - my advice is 100% science-based, unbiased and unpaid for by any companies. Here are three things I tell my athletes that many supplement companies would not be too thrilled to hear.

1. The marketed positive outcomes of supplements is often based on theory, not proven science.
There are millions of physiological processes that happen constantly in the body over the course of a day. This opens the door for supplement companies to pick a metabolic process, pull out a nutrient utilized in the process and try to convince you to supplement it. One example of this is L-carnitine, which facilitates the influx long-chain fatty acids (i.e. fat stores) into the mitochondria of cells in order to be utilized for energy instead of using stored carbohydrate, or glycogen. Because of this fact, supplement companies encourage supplementation of L-Cartinine to "enhance fat burning" and "spare muscle glycogen" during exercise. The problem? No studies have shown this to actually happen when L-Carnitine is supplemented. While it may make sense in theory, it doesn't pan out when put to the test.

How to use protein powder so it actually works

Of all the supplements I see in my office, protein powder is the most common. But like all products, even the best powder can fail if not used correctly. So, what should you do to make sure your powder does it what promises to? Follow these steps...

1. Assess your reason for using it 
Are you trying to lose weight? Bulk up? Lean out? Are you a vegetarian or vegan needing to up your daily protein intake for overall health? Figuring out why you think you need a protein powder is an important step before you buy a powder. This is because powders are often formulated for specific reasons, from different protein sources and with different additives. Using a good powder for the wrong reasons makes it the wrong powder. 

5 Nutrition Tasks Before Traveling By Air to Races

Traveling across the country for that big race is exciting. However, traveling by air can wreak havoc on athletes' performance when not done right. To be ready to race when you arrive at your destination, here are 4 things you should do BEFORE you travel this summer.

1. Research food vendors at your destination
Nothing is worse than arriving at your destination and realizing there are no good food options in sight. Do a little research in advance. Know where you will eat the night before your race. Locate the closest grocery store to do some shopping for essentials when you arrive. Make a list of what you need to buy, and go shopping first before you do anything else.

2. Pack your favorite foods
If you have a favorite race morning breakfast or preferred snacks, don't take any chances - pack them! Don't forget race day fuel, as this is not something you want to be driving around looking for once you arrive. Remember that any liquid or semi-liquid foods need to go into a checked bag, so plan for this when packing. Call the hotel to see if there is a frig, microwave or even full kitchenette in the room. If not, pack a hot pot (cook pot) that you can easily use to make foods such as rice, oatmeal, pasta or quinoa right in your room. And don't forget plastic plates, bowls and utensils.

Four Fantastic Apps for Nutrition-Minded Athletes

It amazes me how many apps exist now for smartphones. I love when I find a good app that makes my life easier. Here are a few of my favorite sports nutrition apps. Whether you want to count calories, shop quicker, eat out easier or check supplements, there's an app for that.

*Disclaimer: I am not being paid by any of these apps to discuss them on this blog. As you will see, I freely discuss the pros and cons of each.*

1. MyFitnessPal - Free
There are lots of apps available for calorie tracking. I like this app because the database is HUGE, which makes it easy to find uncommon or specialty foods. For clients working with me, we can also become "Friends", which allows me to see their food diary. When entering food, be sure to pay attention to how many "confirmations" a given food has received. This will give you some indication as to how accurate the entry likely is. Because this is a user-entered food database, there will be error, but potentially not much greater than any error associated with food tracking. Another note: like all calorie counters, this app notoriously under-estimates calorie needs. However, to use a way to track patterns of mindless eating or general intake across the board, it is a great tool.

How to sniff a supplement scam a mile away

It seems that everyone is selling supplements: health professionals, fitness professionals, coaches, the stay-at-home mom down the street. Suddenly everyone is an "expert" when it comes to powders, pills and shakes. Short of actually meeting with a supplement expert (such as a sports RD), how do you know if a product being pushed is actually legit? Here are a few ways to sniff out a scam and save yourself some dough.

1. The product is not certified as clean and safe
Products that are truly good products go through the expense and time of bringing in a 3rd-party company to certify that what is in the supplement is actually on the label in clear amounts listed and that no other ingredient is being casually slipped in. As a sports RD who works with many high-level college and professional athletes, this is the first thing I look for. If the product isn't certified, I don't bother with it. Without the certification, athletes run too high a risk of getting a positive drug test. Plus, plenty of supplements are certified, so I don't need to take chances on the ones that aren't. Don't think you'll get tested? Most of the time, the extra ingredients casually slipped in are steroids that are detrimental to growth and overall health. So you don't want to mess with that. What certification should you look for? The product should be certified by NSF International (nsfsport.org), Informed Choice (informed-choice.org) or US Pharmacopoeia or USP (usp.org). Don't see any of those three plainly printed on the label in an easy-to-find location? Forget the supplement. Go to each of those certification's website for a list of safe and certified products. Remember, however, that no supplement can ever be guaranteed 100% safe 100% of the time. You always takes pill and powders at your own risk.

Vitamins, Protein, Water: Can too much be bad?

When it comes to "good nutrition", the attitude seems to be that if a little is good then more must be better. But of course nutrition couldn't be that black and white. Not everything is best in large quantities.

1. Vitamins and Minerals
Multivitamins as well as individual vitamin and mineral supplements are very popular among athletes. They are often used as an "insurance policy" in case needed amounts are not met with food. While this may not seem harmful, some vitamins and minerals in large quantities are in fact harmful. Two examples are Vitamins A and E. The theory was that vitamins A and E from food act as antioxidants in the body, so taking supplemental vitamin A and E should only enhance this effect and provide further protection. However, a meta-analysis showed that in high quantities, supplemental doses actually increased rather than decreased risk of death - Vitamin A by 16% and Vitamin E by 4%. One reason is that these are both fat-soluble vitamins, which means they more easily build up in the body rather than being excreted, as seen with water-soluble Vitamin C (1).

Is my sport supplement safe and effective?

With the fall season in full swing, this is about the time I start getting questions from coaches and trainers. Should my athletes take this? What do you think about that? I thought now would be a great time to re-post a previous article I wrote about evaluating supplements. This will help anyone who may be looking to take a supplement, but want to make it is safe, effective and legal. 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.

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

Is Going Coconuts a Good Thing?

Readers:
Please enjoy another guest post from my summer intern, Maggie!

Be Extraordinary,

RDKate

You are jogging in the sand as a salty breeze blows through your hair and turquoise waves dance at your feet. As you look up at the morning sun you see a palm tree decorated with coconuts in the distance making you wonder exactly how good for you they might be. Ah yes, the newest player in the health food arena with a high saturated fat content and an intoxicating aroma. Unfortunately, most of us did not have a revelation about the mighty coconut somewhere along the Pacific Ocean, where islanders cherish it as a diet staple and an essential part of their culture. Chances are you have seen it pop up in your local grocery store or have been bombarded with conflicting claims that it can have miraculous properties and even boost weight loss - among other health-enhancing attributes. Yes, it may have always been in our soaps, creams and lotions but does it belong in the kitchen too? Many athletes have used coconut water to rehydrate and replenish electrolytes but does the oil make the mark as a sports food supplement?

Well as it turns out, the truth is in the details. This plant-based saturated fat has a unique make-up of mostly medium-chain triglycerides (MCTs). According to the Harvard School of Public Health, these triglycerides do not elevate undesirable LDL cholesterol, like long-chain triglycerides found in meat and butter. However there is no evidence to suggest that they increase HDL cholesterol (the good kind, the body needs). MCTs are metabolized in a way that prevents them from depositing into fat tissue. Instead, they are quickly oxidized by the liver, which allows for immediate fuel, something endurance athletes should keep in mind when it comes to obtaining high-energy foods before a workout. Cook with or add coconut oil to foods consumed 60-90 minutes before intense activity for a one-two punch of flavor and readily available energy for the body. Coconut oil’s MCTs may also benefit athletes who find they suffer from gastro-intestinal discomfort following a pre-workout meal because they are easy for the body to digest. A study published in the Journal of Applied Physiology looked at the effects MCTs on endurance cyclists. The data suggests that when cyclists consumed a glucose-labeled beverage containing medium-chain triglycerides, how quickly they used muscle glycogen decreased, which led to increased endurance and improved performance.

Because carbohydrates are the cornerstone to any good athletic diet, where is there room for fat? The bottom line is that all fats are not created equal. The goal is to incorporate the “healthy fats” in moderation (monounsatured and polyunsaturated fat from olive, canola oils and nuts) and limit the “unhealthy fats” (saturated and trans found in meat, vegetable oils and butter). If you are looking to limit how much butter you eat, it can be beneficial to substitute coconut oil for butter in baked goods where olive oil wouldn’t complement the flavors correctly. A 1 tablespoon serving of coconut oil has approximately 120 calories (the same as olive oil).  Instead of adding coconut oil to your dietary regimen, it is sensible to replace other dietary fat with coconut oil if you are trying to obtain a certain flavor in your food. Whether using coconut, olive or any other type of oil, keep in mind that total fat intake should be 20-30% of total calories daily (note: only 7% of which are saturated).

But does the special make-up of coconut oil boost weight loss too? A study conducted in Brazil assessed whether coconut oil helped people lose weight when they used two tablespoons in their everyday diet, along with exercising and cutting out an excess 200 calories. After three months, both this group and another group using soybean oil in their daily diet lost the same amount of weight. Research on whether or not there is a connection between coconut oil and weight loss is still in the early stages, therefore the claim that it can have “miraculous” effects on weight loss is unfounded. Because of the proven benefits of coconut oil reviewed above, further research is warranted to discover if the oil's unique make-up might affect overall metabolism. However, before you switch to coconut oil hoping that the pounds will come off, keep in mind that flavor may be the only detectable change you experience.

What we know at this point is that coconut oil does not appear to negatively affect health because the saturated fat found in it is metabolized differently than the saturated fat found in animal sources. More studies need to be done to obtain a complete profile of the pros and cons of coconut oil for both athletes and non-athletes alike. For now it is safe to say it still has calories, but can be sensible to use.  If you’re looking to add some nutty flavor to your food, be sure to opt for virgin coconut oil. It has the most flavor, is trans-fat free, and made from fresh coconut milk, which preserves its vital nutrients. Here are some simple recipes, found here, that incorporate coconut oil:

Salad dressing: Sprinkle 1 tablespoon coconut oil mixed with 1 tablespoon balsamic vinegar over salads.

White Chocolate Chip Coconut Cookies:

Ingredients
2 1/4 cups flour
1 teaspoon salt
1 teaspoon baking soda
1 cup virgin coconut oil, or 2 sticks butter, softened
1 cup granulated sugar
1 cup packed brown sugar
2 eggs
1 tablespoon vanilla
1/2 cup unsweetened cocoa powder
2 cups white chocolate chips
1/2 cup sweetened shredded coconut, optionalMethod1. Preheat oven to 375 degrees. Add butter or coconut oil to stand mixer. Add white and brown sugar. Mix until well combined, light and fluffy if your using butter. Add egg, one at a time. Mix until well-incorporated. Add vanilla.

2. Sift together cocoa powder, flour, baking soda and salt. Add to stand mixer and mix until just combined.

3. Add chocolate chips, and coconut if using. Mix until just combined. Drop by the tablespoon on a cookie sheet and bake at 375 degrees for 10-12 minutes. Cool on rack.

Veggie Scramble:

Ingredients
1 tablespoon Virgin Coconut Oil
2 tablespoons zucchini, finely chopped
1 tablespoon onion, minced
2 cherry tomatoes, quartered
1-2 eggs
1 tablespoon milk, cream, or plain almond milk
Himalayan salt
Black pepper

Method

1. In a small pan, melt the coconut oil. Add the zucchini and onions and saute until tender.
2. Next, add the cherry tomatoes, stir and saute for 2 minutes.
3. While the vegetables are sauteing, beat the eggs with milk in a small bowl. Add salt and pepper to taste.
4. Pour eggs into the pan and scramble lightly.

Sources:
Hobson, Katherine, and Angela Haupt. "Do Coconut Oil and Coconut Water Provide Health Benefits?"
U.S.News & World Report 2012: 1. ABI/INFORM Complete; ProQuest Research Library. Web. 17 July 2012 .

Schardt, D. Special Feature: Coconut Oil. Nutrition Action Health Letter. June 2012.

Stice, Jeanine. "Coconut Oil Fills in for Butter when Olive Oil can't." Statesman Journal: D.1. Gannett  

Newsstand. Feb 14 2012. Web. 17 July 2012 .

Sick of gels, chomps, and bars? Try real food!

Gels...chomps...bars...sports drinks...for high-level athletes, these are a staple. But even athletes can easily tire of these pre-packaged convenience supplements. While they are easy to carry and eat, many of my athletes would just rather eat real food. There is nothing magical about sport supplement products. In fact ,a study just published in the Journal of the International Society of Sports Nutrition showed that in male runners, there was no greater performance benefit to using chews versus raisins. Both raisins and chews promoted higher carbohydrate oxidation and improved running performance compared to water only. Running performance did not differ between the raisins and chews, and there were no significant difference in gastrointestinal (GI) effects - GI disturbance was mild with either option. So, aside from dealing with some of what I call the "aesthetic issues" - ease of carrying, opening packaging, and eating - natural food is just as beneficial as commercial supplements. Though, like everything else, it is important to practice with these foods first. While I love raisins, there is no way I could eat those on a run - too difficult to chew and swallow while also attempting to breathe. Other runners, however, love using raisins.

Here are some great whole-food alternatives to fuel your training and competition:

Instead of gels...
-Honey straws

Instead of chomps...
-Dried fruit: raisins, cranberries, blueberries, etc.
-Graham crackers or animal crackers
-Pretzels
-Fig Newtons
-Bananas, apples, oranges

Instead of bars...
-PBJs, peanut butter & honey sandwiches (can use bagels vs. bread too)
-Oatmeal cookies
-Larabars (all natural)
-Trail mix (dried fruit & nuts)

Instead of sports drinks...
-100% fruit juice diluted with water + 1 pinch salt

Instead of protein shakes...
-Low-fat chocolate milk


Be Extraordinary,


RDKate


Citation: Too BW, Cicai S, Hockett KR, Applegate BA, Casazza D, Casazza GA. Natural versus commercial carbohydrate supplementation and endurance running performance. J Intl Soc Sport Nutr. 2012; 9:27. Published: 15 June 2012

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

Supplement Series Part 3: Five Common Ergogenic Aids

Welcome to Part 3 of the Supplement Series. Last week I discussed how to evaluate whether or not to use an ergogenic aid. This week, I'm going to present 5 ergogenic aids that I see commonly used across different sports. Remember, I evaluate these based on safety (are they harmful), effectiveness (do they do what they claim), and legality (does your level of sport allow them). I won't talk much about legality today because of the range of athletes who read this blog, but know that you need to check with your staff if you are taking ANY supplements. I will repeat what I mentioned in last week's blog: if you are under the age of 18, you should not be taking any of these supplements. There is not enough evidence to support use in athletes this young or is there enough research on long-term effects on growth and development when supplements of this nature are used.
Lets get started!

1. Creatine
While this supplement has been around for quite some time, it is still the most common supplement I see male athletes taking. The claim is that creatine improves high power performance lasting less than 30 seconds and increases lean body mass (i.e. muscle). Studies have shown that this is in fact true when taken in the correct form, the correct dosage, paired with the right macronutrients, and ingested at the right time with respect to time of resistance training (that's a lot of variables!). While no studies have addressed long-term health effects of creatine, it has been shown that supplementation lasting 1 to 4 years typically does not result in adverse health effects (though there are a few caveats to this if you have certain medical conditions). Short-term creatine supplementation (5-7 days) has been shown to increase max power/strength by 5-15%, single effort sprint performance by 1-5% and repetitive sprint performance by 5-15%. With long-term supplementation (~30 days), studies have shown increases in fat free mass and muscular strength. But, as mentioned above, this is only when the supplement is taken correctly- which is where most athletes fail. In addition, creatine is only effective with anaerobic training (weight lifting, sprints, etc.) vs. endurance training (running, cycling, etc.).

2. Caffeine
Caffeine has gotten lots of press over the last few years as a performance enhancer. However, like creatine, it is not beneficial for all athletes. Caffeine stimulates the central nervous system (CNS), but provides NO actual energy in the form of calories. Caffeine taken before or during endurance exercise increases performance because of the CNS stimulation, but also because it enhances the release free fatty acids from adipose tissue during exercise. In studies that used a time-trial test, there was on average a 3-4% improvement in performance when taking caffeine vs. not. Its effect in anaerobic exercise is less clear at this point. To have the greatest ergogenic effect, it is best for athletes to abstain from caffeine intake for 7 days prior to competition. Also, the ideal dosage is based on weight; taking too much caffeine (often in the form of caffeine pills) can lead to adverse side effects such as GI distress, dehydration and headaches.

3. Whey Protein
This is one of those ergogenic aids that is a good idea in theory, but can get out of hand very quickly when used inappropriately. The claim is that whey protein increases lean body mass and strength and enhances immunity. It is said to do this because it has a high biological value and rapid digestion rate; it also elevates glutathione levels, reducing oxidative stress. Whey protein is actually 20% of milk protein (i.e. you eat it in milk products). When taken in the right dosage at the right time, whey does in fact lead to gains in lean mass, decreases in fat mass, and improvements in strength. However, claims of enhanced immunity remain speculative; the research has not exclusively shown this to be true. But be careful: more is not necessarily better. Athletes can easily take "whey" too much whey protein powder, resulting in huge intakes of protein calories, leading to gains in fat mass instead of muscle.

4. Arginine
The claim is that arginine increases lean body mass and improves muscle strength because it promotes vasodilation by increasing nitric oxide production. This vasodilation supposedly increases blood flow, oxygen transport, and delivery of nutrients to the muscle. The research is inconclusive; there is no proof that arginine influences nitric oxide levels in muscles. In addition, a few studies reported adverse side effects, including GI distress. More research is needed before arginine's effectiveness as an ergogenic aid can be determined.

5. Beta-Alanine
The claim is that beta-alanine increases aerobic and anaerobic performance because it is a non-essential amino acid which buffers lactic acid build-up, thereby increasing performance. Studies of long-term supplementation (at least 4 weeks) in untrained young women and men showed improved submax cycle performance and improved time to exhaustion during max cycle performance in women and an increased total work and exercise capacity in the men. However, beta-alanine has some pretty uncomfortable adverse reactions, including dose-dependent flushing and paresthesias, which can spread to most of the body. Beta-alanine seems to beneficial mainly in high-intensity exercise, strength training, and weight lifting, where more lactic acid build-up will be present. It seems safe when used short term, but there is insufficient evidence with respect to rate effectiveness.

You will have noticed that in order for these supplements to be effective, they must be taken in the right dose, with the right food, at the right time. If you are taking these or any other supplement, meet with a registered dietitian who is a board-certified specialist in sports dietetics (CSSD) who can evaluate if those supplements are safe, effective, and legal for your level and type of sport performance!

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?".