Why carbs are bad...and good

Low-carbohydrate diets are all the craze. On a weekly basis athletes are telling me they limit their carbohydrate intake because "carbs are bad". I should really create company shirts that say "I [heart] Carbs" (similar to those I [heart] NY shirts). It is a shame that carbohydrates get such a bad rap. However, it is an even bigger shame that often athletes don't really know what these nutrients are for, in what foods they are found or why cutting them is a good or bad idea.

What they do
Carbohydrate (or sugar) is a source of quick energy for your body. When not slowed down by fiber, fat or protein, pure carbohydrate can be absorbed into your system and utilized for energy very quickly (15-20 minutes). This is why the calories in sports drinks, gels, gu's, chews, etc. are 100% from carbohydrate. The point of these products is for them to get out of your stomach quickly and to your muscles where you can actually utilize them. The interesting thing about an exercising muscle is that the higher the intensity of the workout, the more it relies on carbohydrate for energy.

Gluten-free meals and snacks

I work with a growing number of athletes who do not eat gluten. Many struggle with getting in enough carbohydrate for their level of training. They don't know how to be more creative than eating rice and sweet potatoes with every meal. So for all you gluten-free eaters out there, here are 2 days of gluten-free eating.

Day 1

Breakfast: Low-fat cottage cheese topped with fresh berries and almonds; drizzle with honey

Lunch: Wrap made with Rudi's brand spinach tortilla, Boar's Head brand deli turkey, pesto, mozzarella cheese, fresh mushrooms and spinach. Serve with fresh cantaloupe.

Dinner: Lean turkey burger an Udi's brand hamburger bun with slice of watermelon and steamed broccoli

Snack: Low-fat string cheese with mini box of raisins

Snack: Homemade hummus with baby carrots

Building Muscle - Know Your Numbers

Athletes have a lot of misconceptions about what it takes to gain muscle. To help clarify, here are some numbers to keep in mind in your own quest to put on muscle.

30: When it comes to protein intake, more is not necessarily better. Eating more than 30 grams of protein at one time is not effective for muscle gain and can actually lead to a significant gain in fat mass. Stick to eating 20-30 grams at each meal. This is equivalent to approximately a piece of meat the size of a deck of cards (3 ounces), 4 eggs, 1/2 cup soy nuts, or 6 thin slices of deli meat (6 ounces).

15: For most athletes, 10-15 grams of protein per snack (2-3 snacks daily) is more than appropriate. You need to limit this to assure that your overall protein intake for the day is enough without being too much. This amount is equivalent to approximately 1 cup of milk, 2 Tbsp peanut butter, 1 container Greek yogurt, or 1 string cheese.

4: It takes 3-4 weeks to see any concrete changes in muscle. So while it may be tempting to weigh yourself every day, stick to one weight per week (same day, early in the morning, same scale, same clothing) but don't do an overall assessment until at least 3-4 weeks into a training regimen.

3: Contrary to popular belief, muscle gain is not only about protein intake. In order for your muscles to absorb that protein, you need carbohydrate. In fact, plan to eat a minimum of 2.5-3x as many grams of carbohydrate as protein at each meal. So, that would mean 60-75 grams of carb for a 25 gram protein meal. An example of 60 grams is 2 pieces of whole-wheat bread, 1 Tbsp jelly, an orange,  and 1 cup milk (yes - all of it).

2: If you are watching the scale, the goal is to gain 1-2 pounds per week. Anything faster is too fast, which means you may be gaining a majority of fat vs. muscle.

1: Don't arrive to training without having eaten in the 3 hours prior. Skipping a pre-workout meal even ONE time can set you back multiple days in your training regimen.

Be Extraordinary,

RDKate

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
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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

 

Fall into Fitness: 5 Seasonal Fruits & Veggies!

Dear readers:
Today please enjoy a guest blog post by a former intern, Maggie.

Be extraordinary,

RDKate
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Love the flavors of fall foods but don’t want to derail the fitness and nutrition regimens you’ve worked so hard to maintain all summer? Autumn brings with it a new line-up of all star fruits and vegetables that are sure to keep you fueled up while looking and feeling great.  This may actually be the perfect time to reintroduce fruits and vegetables that you may have forgotten about during the summer back to your kitchen! Use autumn as an inspiration for healthy snacks and your diet will be as nutritious as the leaves are colorful!

 

 

1.      Apples. Cider mills and apple orchards that open for the season are great places to find these seasonal superstars. Whether you like a spectacularly sweet Honey Crisp apple or prefer the crunchy crisp texture of an Empire, they are all great sources of vitamin A, which is essential for vision health. Leave the peal on for extra fiber! Pair apple slices with peanut butter or spread apple butter on Tricuits.

 

2.      Pumpkin. Of course fall would not be complete without picking out the perfect pumpkin to decorate your table with or in my case opting for any food “pumpkin flavored” (pumpkin spice latte anyone?), what you may not know is that pumpkin is incredibly rich in antioxidants and vitamins. It is packed with vitamin E and beta-carotene, a precursor to vitamin A in the body. Be sure not to forget about the seeds either, ¼ cup contains nearly 50% of the daily value recommended for magnesium, known to maintain normal muscle and nerve function. Try sprinkling pumpkin seeds into yogurt as a post-work out snack.  My personal favorite pumpkin combination is adding 2 Tbsp of pumpkin puree to cooked oatmeal topped with dried cranberries and sprinkled with cinnamon for a breakfast that tastes absolutely fall-tastic!

 

3.      Winter Squash. October also begins the winter squash season, unlike its summer counterpart; the winter variety has a slightly sweeter flavor and is a great complement to cinnamon and ginger. Similar to other richly colored vegetables, squash is an excellent source of carotenes. It seems as the richer the color, the higher the concentration. It offers vitamins B1, B6 and C, along with fiber and potassium. You can’t go wrong by grilling it and including it on sandwiches or baking it along with other vegetables as a side dish.  Those following a gluten-free diet can also enjoy spaghetti squash in place of pasta.

 

4.      Sweet Potato. Do common potatoes have you less than enthused about creating a dinner side dish? Give these beta-carotene powerhouses a try.  Not only will you be getting 30% of your daily value of fiber in a single serving, but your metabolism will also get a boost from the manganese found in this vegetable. Sweet potatoes contain important antioxidant and anti-inflammatory properties and have shown to lower the potential health risk posed by oxygen radicals when passing through the digestive tract. Homemade sweet potato fries are a sure way to get any kid to eat their vegetables and a great source of carbohydrate for athletes looking to add variety to their meals during training.

 

5.      Pomegranates.  Who knew this slightly sour fruit is at its peak from August to December? A great source of vitamin C, folate and potassium, pomegranates can be enjoyed in a surprising number of delicious ways. Try adding the seeds to a salad for a sweet crunch or guzzle a glass of pomegranate juice. You will be upping your antioxidant content because of the high amount of polyphenols they contain, that protect against cardiovascular disease, cancer and osteoporosis. If you start by cutting off the blossom of the pomegranate and submerge it in cold water you can easily rub the seeds off of the skin to avoid a mess.

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