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.

Should I see a sports dietitian nutritionist?

Most athletes who want to be the best will do whatever it takes to get there. So why is my office not overflowing with athletes waiting for nutrition advice? I  - like most health professionals - have found that athletes don't come to me until there is a problem to be solved. This is great if an issue is actually recognized as a nutritional problem or if an issue has not progressed to critical. However, sometimes athletes don't realize that what they are feeling or experiencing might not only be caused by poor nutrition but also be solved (sometimes rather quickly) with good nutrition. Instead of accepting aches, pains, tweaks and twinges as "normal", review this list to see if proper nutrition might be your answer.

Are you fueling correctly? You may not be if you.......

Tiny nutrition tricks for big workout gains

A few weeks back, I blogged about tiny nutrition tricks for big weight loss (check it out here). But what if you don't want to lose weight? What if you are just looking to improve your workouts to see better results overall? Here are few more "tiny tricks", but this time for big workout gains....

1. Stay hydrated
Hydration is the number one nutrition-related reason for poor performance. Being hydrated means the entire day, not just right before and during the workout. During the day, drink to stay ahead of thirst (thirst  = already a 1% dehydration; performance deficits occur at 2%). Also check your hydration status by assessing pee color (lemonade color is best). Not sure you hydrate enough during workouts? Weigh yourself before and after a workout. If your weight decreases, you didn't drink enough; an increase indicates too much fluid intake; a nearly same number means you hydrated well.

2. Eat to your workout type
Not all types of athletes are the same, so nutrition needs are also not the same.

Healthy Convenience Foods

In a world where everyone is short on time, "I don't have time to eat healthy" is no longer valid. Although the movement toward convenience foods is generally frowned upon by nutrition professionals, there are some foods and food products that will fit the bill when it comes to quickly fueling performance.

Convenient Processed Foods
The majority of your daily food selections should be whole and unprocessed, but here are some great options for the rest of the time...

• Brown rice packets: Only 10 min prep vs. traditional 45 min prep)
• Whole wheat pasta: Ready in 10 min or less
• Whole wheat couscous: Ready in 10 min or less
• Quinao packets (pre-cooked)
• Air-popped or low-fat microwave popcorn*
• Oatmeal in packets or cups: Excellent for traveling!
• High fiber cold cereal: Not just for breakfast!
• High-fiber crackers: Try Triscuits or Kashi TLC crackers
• Whole wheat pocket or pita bread: Stuff with fresh veggies and low-sodium/low-fat deli meat
• Kashi granola bars
• Whole-wheat pizza crust: Load with low-sodium sauce, veggies and low-fat meats such as ham, chicken, lean turkey pepperoni or lean ground beef
• Canned tomatoes*
• Individual packs of unsweetened applesauce
• Canned beans*: Pair with brown rice
• Canned tuna or salmon
• Lean deli meat*: Try turkey, chicken, ham or roast beef
• Individual cups of peanut butter: Pair with high-fiber crackers or celery sticks
• Individual cups of hummus: Pair with high-fiber crackers or veggies
• Individual cups of guacamole
• Soy nuts: Great protein & healthy fats!
• Edamame: Find in the frozen vegetable section
• Low-fat individually packaged low sugar yogurt or Greek yogurt
• Low-moisture, part-skim mozzarella cheese sticks
• Cubed or shredded cheese: Save time! Add it to your favorite meals for extra protein.
• Frozen entrees*: These are not all bad when used occasionally, as they are often more nutritious than what would have been prepared otherwise. Look for low sodium/low fat varieties and pair with a salad, fruit and glass of low-fat cow's or soy milk for a well-rounded meal.
• If it's in the budget, don't count out meal delivery services for all or part of your week's meals. This can be relieve the stress of meal planning and assure nutritious meals at least part of the time. Just be sure to choose the best meals (nutritionally) available.
• Fast food options: Baked potato at Wendy's, Fruit & Yogut parfait at McDonalds, side salad at Burger King to name just a few can be a great addition to your work lunch

*Look for low-sodium varieties or rinse (if appropriate)


Convenient Fresh Foods
Perhaps the most convenient foods are truly the ones listed here. With a little pre-prep during the weekend or other day off, you can easily grab these foods and head out the door.

• Fresh fruit: Especially apples, oranges, bananas, plums, nectarines, peaches, clementines, grapes, berries and apricots. Pair with peanut butter for protein.
• Dried fruit: The best choices are cherries, cranberries, and blueberries. Pair with nuts or yogurt for protein.
• Baby/cut carrots or celery strips: Pair with hummus or peanut butter for protein and healthy fat.
• Cherry tomatoes: Pair with string cheese for protein.
• Bagged spinach or spinach mixes: Add pre-cooked or canned chicken for protein
• Rotisserie chicken: Pre-cooked, often still warm at the time of purchase and can be used for so many dinner ideas, including with tacos, burritos, nachos, stir-fry, fresh salads, baked potatoes, brown rice, or sandwiches. Be sure to include veggies!
• Pre-cooked shrimp: Just like the rotisserie chicken, can be easily added to a meal as a quick protein source.
• Hard-boiled eggs
• Nuts: One of the best natural convenient foods. Look for lightly salted or unsalted varieties whenever possible.
• Individually-packaged low-fat milk: Go for cow's milk or soy milk for adequate protein

Be Extraordinary,


RDKate

Fall Flavored Swaps: Your favorite comfort foods in performance-enhancing form

This week, please enjoy a guest blog by my new intern, Angie!

Be Extraordinary,

RDKate
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Can you have your pancakes, burgers, fries, and eat it too? Yes, you can! You don’t have to compromise your taste buds to eat right. Fall is here, and you may have cravings for a homemade meal. Pumpkin, squash, and sweet potatoes are a great way to celebrate this season mindfully. Cure your cravings with these simple guilt-free meals. Turkey is a great warm fall food, and a delicious substitute for red meat, saving you sodium and saturated fat. If you are an athlete you know the importance of carbohydrate intake. By swapping for carb choices that are more slowly digested and utilized by your body, you will drastically improve your energy levels and performance.

Pumpkin Protein Pancakes

Makes 3 servings (1 small pancake each)

Regular pancakes are mainly simple carbohydrate (i.e. white flour), which can spike blood sugar and leave you feeling hungry within an hour. Packed with complex carbohydrates and healthy fats, these pumpkin pancakes are a quick and perfect way to start your day. Each pancake has ~15gm protein, making this a great pre-workout meal 60 minutes pre-workout.

1/3 cup oats

4 egg whites

1 egg
½ 16oz can plain pumpkin
1.5 scoops Whey protein (vanilla)
2 TBSP almond milk- or milk of choice
2 tsp each Cinnamon & pumpkin spice
Toppings of choice (blueberries, nut butters, Greek yogurt or honey)

Mix ingredients into a batter and pour into heated skillet on medium. Flip once edges are set.

There are endless variations to this pancake. Try experimenting with an equal amount banana, cottage cheese or Greek yogurt instead of the pumpkin.

Note: Remove the protein powder from the recipe to enjoy 2 small pancakes pre-workout vs. only one, as this will decrease the total grams of protein in one pancake.

Turkey Burger and Sweet Potato fries

Makes 4 (4oz) burgers + 4 servings fries

This turkey burger with a side of sweet potato fries makes a great recovery meal! It is packed with protein, carbohydrate, and healthy fats to get those muscles ready for tomorrow’s workout.

5 cups spinach (shredded into small pieces) *Can also use frozen spinach, but be sure to press out as much water as possible
1 lb lean ground turkey
1 tsp each: garlic powder, onion powder and dried basil
½ tsp each: salt & black pepper
Whole wheat or Ezekiel bread bun
Toppings of choice: tomato slices, avocado, lettuce,onion, etc.

2 medium sweet potatoes

2 TBSP olive oil
Sea Salt to taste

Mix ground turkey, spinach and spices in large bowl. Shape into 4 medium-size patties. Heat patties in skillet on medium heat. Cook each side for 4-5 minutes or to internal temperature of 165 degrees Fahrenheit. Top burger with tomato slices, avocado and lettuce.

Preheat oven to 425 degrees. Cut sweet potatoes into large wedges. Toss in olive oil and sea salt to taste. Place on nonstick baking sheet. Bake for 15 minutes or until crispy. Fries serve 4.

Sweet Spaghetti and Meatballs (serves 2-3)

If you have not tried spaghetti squash you are in for a treat. Extremely versatile and nutrient dense, you can use spaghetti squash as a substitute for any recipe that calls for pasta! Spaghetti squash contains more vitamin B6, Vitamin A, potassium, and folic acid than regular wheat pasta. This can make a great lunch or dinner!

1 medium spaghetti squash

2 Tbsp low sodium marinara red sauce

¾ lb ground turkey or ground chicken
1 egg white
¼ cup low fat mozzarella cheese  
½ cup bread crumbs with Italian seasonings in mix

Preheat oven to 400 degrees

Microwave squash for 5-10 minutes, or bake at 350 degrees for 30-40 minutes. Once soft, cut in half lengthwise. Remove seeds and throw away. With a fork, scrape out spaghetti strands into a large bowl.

In a separate bowl, combine raw ground turkey, egg white and bread crumbs. Shape into 5 small meatballs. Heat skillet over medium heat and spray with non stick spray. Add the meatballs and cook for 10 minutes or to an internal temperature of 165 degrees Fahrenheit (meatballs will brown).

Place 3-4 meatballs in a large bowl of spaghetti squash and garnish with 1-2 Tbsp cheese. Pour the marinara sauce over the meatballs and squash. Add extra sauce as desired

Kale Chips

Nutrient dense kale is the powerhouse of vegetables.  Try this super simple recipe next time you’re craving a crispy salty French fry. Kale chips are perfect for a late-night snack or in between meals.

1 head Kale- washed

2 Tbsp Olive oil
Sea salt to sprinkle

Preheat oven to 300 degrees. Remove kale leaves from the thick stem and tear into small (~1.5 inch) pieces. Spray pan with non-stick spray. Lay kale pieces on baking sheet and drizzle with olive oil. Bake until crispy - about 15 minutes; turn leaves halfway through.

5 Fantastic Fall Foods

I'm so excited to say that fall has arrived! The nighttime lows are a dead give-away that cooler temperatures during the day will soon follow....I hope. Fall is a fabulous time for foodies. So much wonderful produce is in season, providing the starting point to some tasty creations in the kitchen. Here are 5 fall foods that are packed with health-boosting nutrients for both athletes and non-athletes:

Pumpkins
The orange color is a good hint that pumpkins are filled with beta-carotene, which is converted to Vitamin A in the body. Vitamin A plays an essential role in vision, cell differentiation and growth. Vitamin A is also one of the major antioxidants in the body (along with vitamins C & E), and so plays an imperative role in muscle recovery and repair after training. Pumpkins also contain ~3 grams of fiber and 560mg of potassium per cup.

Pumpkin seeds

These little seeds are packed full of nutrients! Pumpkin seeds are a great source of mono-unsaturated fat, protein (including the amino acids tryptophan and glutamate), vitamin E, manganese, and zinc. As mentioned above, vitamin E is an important antioxidant that aids with the removal of free radicals from muscles after training. Consumption of mono-unsaturated fats (MUFAs) has been shown to decrease LDL cholesterol (the bad cholesterol) in the body.

Figs
Did you know there are over 600 different types of figs? They can be eaten whole and raw (seeds and skin too!). Figs are unique in that they have the highest calcium content of any fruit. At ~12% of daily value, or DV, which equals 120mg per 1/2 cup, figs are considered a good food source of calcium (between 10-19% of DV). Calcium is a main contributor to bone health (along with its sidekick vitamin D) and reduces the risk of osteoporosis. These little fruits are also a great source of fiber.

Apples
There are hundreds of different kinds of apples. Like many of the foods here, apples are also a great source of fiber (one apple contains ~4gm). One important nutrient they contain is vitamin C - another one of those powerhouse antioxidants! Vitamin C plays a significant role in collagen synthesis, which is a structural protein found in skin, bones, tendons, and cartilage (good to know if you are an athlete!). But make sure you eat the skin of apple as almost half of the vitamin C content is contained right under the skin.

Sweet Potatoes/Yams
Just like pumpkins, the orange color gives away that these are a great source of beta-carotene or vitamin A. When eaten with the skin on, a medium sweet potato has 4x the amount of beta-carotene recommended daily! Note that vitamin A is a fat-soluble vitamin, so be sure to enjoy your sweet potato or yam with a small amount of fat (such as trans-fat free butter) to enhance its absorption. Other great nutrients in the potato/yam include vitamin C, fiber, manganese, and complex carbohydrates. Manganese is a trace mineral in the body that plays a role in fat and carbohydrate metabolism and blood sugar regulation.

Do you have a favorite recipe that incorporates any of the above foods? I'd love to hear about it - Please comment below!

Be Extraordinary,


RDKate

"MyPlate" for Athletes

March is National Nutrition Month, and this year's theme is "Shape Up Your Plate" in honor of the new MyPlate graphic released by the USDA as a replacement for the good old Food Guide Pyramid. As a dietitian, this was a welcome change because - lets be honest - how many average consumers actually knew how to interpret the Food Guide Pyramid anyhow? As a sports dietitian, I had been using the plate method for quite some time already because of the simplicity and ease of teaching. However, athletes have very specific needs, so does MyPlate as it is really cater to the needs of athletes? Should the distribution of food groups ever change to better fuel the performing athlete? First, lets break down MyPlate in the context of the sports nutrition world:

MyPlate displays 5 different foods groups - sound familiar? - that are distributed across a plate and either a cup or side dish.

First, why is it important for an athlete to get each of these food groups at every meal?

Grains- This group includes all foods made from wheat, rice, oats, cornmeal, barley, and other whole grains (i.e. pasta, bread, cereal, crackers, tortillas, etc.). Athletes should aim for at least half of their grains to be whole grain (i.e. 100% whole wheat or 100% whole grain versions of the first list). Grains provide mainly carbohydrate, which is the body's main source of fuel during exercise, particularly as intensity increases.  Skimping on carbs leads to a break-down of muscle for energy (note: that's a bad thing).

Protein- This includes lean meat, poultry, fish, and eggs as well as nuts and nut butters, beans, legumes, tofu and other soy foods. Among MANY functions, protein is imperative for muscle re-synthesis and re-building (but must be combined with carb for best results).

Fruits- This group includes all fresh, frozen, canned, and dried fruit as well as ONLY 100% fruit juice. Fruits provide that all-important carb, but also vitamins and minerals essential for proper recovery of trained muscles and prevention of illness.

Vegetables- Also includes all fresh, frozen, canned, and dried vegetables as well as vegetable juices. Vegetables provide only a small amount of carb, but - like fruit - are a great source of fiber as well as vitamins and minerals. Fiber provides "staying power", leading to sustained energy during activity.

Dairy- Includes all fluid milk products as well as foods made from milk such as yogurt, cheese, and cottage cheese. Choosing low-fat dairy products is a great way to take on more protein and carb, as well bone-strengthening calcium and Vitamin D - two components important for protection from injury.

While the MyPlate graphic is a great visual to use on a daily basis to meet your macro- and micro-nutrient needs, when might an athlete need to modify this basic plate?

• Endurance athletes prepping for a big race: Keep all food groups, but increase grains and fruit in the days leading up to competition. One day before, omit fresh fruit (canned, frozen, dried okay) and high-fiber grains (yep - choose white bread) from your diet to assure you fully digest all energy by race day.
• Anaerobic athletes after a lift-heavy workout: Keep all food groups, but slightly increase protein at the next meal following your workout. Don't go overboard here, as most of us get too much protein and the key is really the combination of carb and protein. Extra protein doesn't automatically equal more muscle.
• Athletes recovering from injury: Keep all food groups, but slightly increase protein and slightly decrease grains. You need more protein to repair what has been injured and likely you won't be working out how you were, so you'll need less energy from grains.
• Athletes fighting illness: Keep all food groups, but slightly increase fruits and vegetables. That is where you'll get those antioxidants, which are the power-house for fighting illness in the body.

Remember: What YOU need for YOUR level of activity in YOUR position for YOUR sport is completely individual. For the best performance results, meet with a RD who is Board Certified as Specialist in Sports Dietetics. Can't come to me in the Chicago-area? Find a CSSD RD here.

Oh and in case you didn't hear, today is the 5th Annual National Registered Dietitian Day! Have you hugged an RD today?

Be Extraordinary,

RDKate