We all know we need more sleep. Whether it is a gentle reminder at our yearly doctor visit or that daily rush of fatigue at 2pm, sleep is something we should all prioritize just a bit more. But in a world of too many things to do and not enough time, I often see athletes push sleep to the back burner, slowly decreasing how many hours they will dedicate to getting that shut eye. However, athletes need to understand that sleep is imperative to not only improve athletic performance, but also help reach body composition goals. Here are three reasons why adequate sleep (an average of 7-9 hours nightly if you are 18 or older - more if you are younger) is so important:
1. Recovery
Sleep is when the body performs the majority of recovery from the day. This could be recovery from the high intensity workout you had that afternoon or recovery from the high pressure meeting you had that morning. Giving your body that recovery time is imperative to help your muscles adapt (which means that training actually improves your performance) and to protect your immune system function (which means you don't get sick as often). This allows you to wake up feeling rested and ready to work out again the next day.
What an exciting day yesterday at the Olympics: A great performance by the swimmers capped with a gold medal win for the women's gymnastics team - the first since 1996! For a gymnast to progress to this level, it requires extensive training of up to 30 hrs per week, often consisting of two training sessions of 2-3 hrs per day. So how do these elite gymnasts keep their body's going day after day? A huge component is proper fueling and recovery with well-planned sports nutrition. Here are some tips for aspiring female gymnasts (and their parents)....
1. Eat regularly to get adequate energy and nutrients.
As female gymnasts progress in the sport, weight and body fat is often measured in order to make sure they are growing lean and strong. Unfortunately this practice often results in gymnasts consistently consuming diets low in energy, placing them at risk for inadequate intake of nutrients such as carbohydrate, calcium, and iron. Gymnasts should eat nutrient-rich meals and snacks at least every 2-3 hrs to meet their needs. High-saturated fat and high-sugar options should be considered occasional foods, as they lack essential vitamins and minerals needed for recovery.
2. Make snacks count.
With up to 6 hours of training daily, there isn't much time for snacking. That means snacks must be quick, easy, and travel well. In addition, choosing snacks rich in both carbohydrate and protein will assure proper recovery between training sessions, as well help meet the body's daily needs. A few great options include trail mix (dried fruit & nuts), fresh fruit, low-fat yogurt, low-fat Greek yogurt, Kashi bars, Nature Valley bars, lean deli meat sandwiches, and string cheese with pretzels.
3. Mind your calcium.
Weight-bearing activity, daily calcium intake, menstrual status, and overall caloric intake all play a role in determining bone mineral development in female athletes. Dietary calcium intake plays a crucial role in the promotion of optimal bone mineral development. Female gymnasts should include calcium-rich foods at both meals and snacks. This includes all dairy-food sources as well as chickpeas, salmon, almonds, tofu, hummus, green leafy veggies, and fortified soy milk - to name a few.
4. Fluid matters.
While gymnasts typically do not have large fluid losses through sweat, fluid intake throughout training is still important. Even slight dehydration can affect focus, concentration, and technique. Sip consistently throughout the day and during practice to achieve lemonade-colored or lighter urine.
5. The pressures of appearance.
Due to the pressure to remain lean and the nature of the aesthetic judging of the sport, female gymnasts are one of the top groups of athletes considered at risk for developing an eating disorder. As gymnasts grow, it is important to have a multi-discplinary team committed to assuring gymnasts mature normally through adolescence. This should include a doctor and sports dietitian, as well as a therapist if needed - plus the gymnast's coach. All individuals need to be on the same page with respect to comments made or not made about gymnasts' appearance, weight, and eating habits.
Be Extraordinary!
RDKate
As the weather turns colder and the snow starts to fall, you can smell it in the air: basketball season.
Basketball is a unique sport in that most of a player's success depends on his/her skill set instead of cardiovascular endurance. While being in shape is of course a must, no matter how many gut busters a player can do, not being able to sink a shot is the real game-changer. But lest you think nutrition has no affect on skill, think again...
It's about focus
Any of you who play basketball know that without 150% focus, accuracy drops quickly. The ability of the brain to focus depends on whether it has energy. The brain can only - and I repeat, only - run on carbohydrate energy sources. Without adequate carbohydrate intake throughout the day, focus and decision-making is negatively affected - and rather quickly. To make sure your head is in the game, grab a pre-workout snack 45-60 minutes before practice. Try a bagel and peanut butter, a banana with one small handful of nuts, or a PBJ (half if you can't stomach a whole). This snack should be heavy on the carb with no more than 10 gm of protein. You don't want your snack coming back to visit in the middle of your 15th lay-up. If your stomach is super sensitive, sports drink is better than nothing. Don't skip the pre-workout snack.
It's about repeat accuracy
Basketball games are not short events, and the environment is often less than ideal - hot, humid, and stuffy. I'm not sure I've ever set foot on a "well-ventilated" basketball court. Accuracy and intensity needs to last the entire game - not just the first half. But extended playing time combined with hot and humid conditions is a set-up for another nutritional foe: dehydration. Dehydration as little as 2% has a profound effect on your performance. Thirsty? You're already 1% dehydrated. You should be sipping throughout the day. Check your hydration status by monitoring pee color (for real) - it should be straw-colored - and staying ahead of your sensations of thirst. Basketball players can sweat an impressive amount (think liters), so it's also important to drink during practice. Gulp (no sipping this time) at every water break you get. If practice is intense or will last more than an hour, switch to a sports drink instead for additional energy and electrolyte replacement. Aim to drink at least one regular sized sports drink bottle (about 20 oz.) per hour - at LEAST. Are you a heavy sweater? Basketball players are especially prone to electrolyte imbalances and muscle cramping. If you find that you are having muscle cramping during or hours after practice, switch to a higher electrolyte sports drink (such as Gatorade Endurance) or add one serving (normally half of a tab) of an electrolyte supplement to a regular sports drink. The third way to monitor hydration status is to use body weight to your advantage. Weigh yourself before and after practice - preferably in as few articles of clothing as possible. Drink 24 oz. (3 cups) of fluid for every pound lost during practice...which hopefully isn't many.
It's about every day, not just today.
Have a great day at practice or phenomenal game? Awesome! But make sure you can bring the heat next time by focusing on post-workout/game nutrition. You need to eat both carb and protein for proper refueling and recovery of muscles. You should eat a snack within the first 30 minutes after ending. Try to make it a fluid, such as low-fat chocolate milk or sports drink that has added protein. If that's not feasible - that's okay - use real food instead - PBJ (make it a whole one this time), yogurt with fruit or fruit & nut trail mix (heavy on the fruit) all work great. Stay away from "protein shakes" as they usually have far too much protein and not enough carb. Remember: your muscles can't use the protein if the carbohydrate isn't there to open the door.
Have a great season!
Be Extraordinary,
RDKate
