Sports Nutritionist's Race Report: Naperville Sprint Triathlon

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

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

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

How to Combat GI Distress in Endurance Athletes

When I was in high school, I often suffered "GI (gastrointestinal) consequences" after hard workouts or races. However, I just assumed that was part of running hard and there was nothing I could do about it. I wish I had known back then what I know now: GI distress is not something you have to grin and bear; GI distress can be avoided and prevented. Whether it is diarrhea, stomach cramping or nausea, these symptoms can be controlled with proper sports nutrition techniques.

1. Hydrate
Poor hydration is the most common cause of GI issues both during and after activity. This is because during activity, the body shunts water to the muscles to fuel exercise, leaving the gut with whatever is leftover. In times of dehydration, what fluid is left is often minimal. Athletes should take in about 2 cups of fluid 2 hours before a workout and 1 cup of fluid 1 hour before a workout. Once the workout has started, drink 8-12 ounces of fluid per hour of workout. This is obviously a huge range that can be perfected with practice and assessment. Not even close to where you should be? Start with small increases of perhaps only 25% more fluid per hour than you are drinking now. Training the gut to absorb more water is possible. Also realize that electrolyte supplementation may be necessary to help the body hold on to water and stay better hydrated overall.

Which granola or protein bar should you buy?

 

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

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

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

4 World Cup Nutrition Tips for Soccer Players

With the World Cup in full swing, everyone has soccer on the mind. For the aspiring players out there, here are 4 nutrition tactics you can use to improve your game immediately.

1. Start with hydration
Soccer is a fast-moving game, often played in the heat of the summer or on humid indoor fields. To maintain hydration levels during the game, drink 2 cups water 2 hours before, 1 cup water 1 hour before and 3 cups of water per hour of play. Heavy sweaters should consider sports drink in place of water. If play continues longer than one hour, sports drink is a must. Remember that even a 2% loss in body weight affects performance on the field.

The ABCs of Pre-Training Eating

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

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

How do I carb load?

Carbohydrate loading is a practice that has been shown in research to benefit those participating in competitive endurance events lasting >90 minutes. Since glycogen (stored carbohydrate in muscle) levels decrease quickly during moderate to intense exercise, the body must be given ample carbohydrates (carb) in the days leading up to the event to adequately stock the muscles.

The When and The How: Proper Regimen

1. Begin by increasing carb food intake to 8-12g/kg body weight for the first two of the three days prior to the event/race. [that means Thursday & Friday for a Sunday race.] For a 145lb individual, this would be 527-790gm daily.                     

2. When choosing carbs, emphasize complex carbs (fruits and vegetables in all forms) and distribute them at all meals and snacks during the day, while avoiding simple carbs (sugars such as candy and pop).

3. Resume your normal intake of carbs the day before the race or event (typically 5-8 g/kg body weight). For a 145lb individual, this would be 330-527gm daily. 

Note: The idea here is not to increase total calories, but to adjust intake to result in a greater percentage of calories from carbohydrate (vs. protein or fat ).

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.

Does what you eat before a workout cause side stitches?

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

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

Athletes: 4 ways to ruin your spring season

We are almost to March, which means many of you are about to start the spring season (either in competition if you are a high school/college athlete or in training if you have spring/summer races planned). You have waited all winter to get to this point. You are determined this will be your best year yet. But little do you know, you may be making huge mistakes with your nutrition that will cost you big come game/race-day. Looking to ruin your season? Try this............

1. Don't eat breakfast
Breakfast is the most important meal for athletes. It re-plenishes muscles after an overnight fast. It also gets muscles ready to work that day - regardless of what time your training session(s) will be. Skipping breakfast forces the body to pull from other stores - often times this means breaking down muscle. Have an early-morning workout and think skipping breakfast is okay? Think again. You might as well skip the workout and keep sleeping. Not a breakfast eater typically? Start small - Greek yogurt, bagel with peanut butter, or a piece of fruit....and work up from there. Anything is better than nothing.

2. Don't sleep
Sleep is probably one of the most important things you will do over the course of 24 hours. Sleep is when your body repairs, replenishes and builds. In addition, the longer you are awake, the more opportunities to eat, which can mean too many calories coming on board. Trying to drop fat or gain muscle? Hoping to improve recovery and relieve soreness? Wanting to prevent illness and injury? Looking for more energy during the day or during training? Aim to get at least 7-9 hours of sleep on average to help that happen.

3. Don't eat any fruits and vegetables
No one likes them anyway, right? And you burn so many calories, you can eat whatever you want, right? WRONG. While getting enough calories is important, it's about quality within that quantity. Fruits and vegetables are essential to athletes. They contain vitamins and minerals that help with recovery of tired, sore muscles as well as metabolism of every type of food you eat. In addition, they help hydrate the body. Dehydration is the number one cause of nutrition-related performance deficit. Write down everything you eat for a day or two. Count the number of times you eat fruits or veggies. If it is less than 5, you have work to do. Five servings is the minimum, so get munching.

4. Don't worry about what you eat until the night before you compete
Ah - the pre-competition pasta dinner. The perfect start to a perfect game. While this may be true, that should not be the start of your performance nutrition. It is not just about what you eat the night before, but also the days, weeks and months before. So start assessing your intake now. Meet with a sports RD who can help you meet your athletic goals. Don't waste precious time by not helping your body train (and eventually compete) the way you want it to.

Be Extraordinary,


RDKate

Carbohydrate Loading: Why, When, and How

The Why
Fueling up properly before long-distance endurance endeavors >90 minutes with a high-carbohydrate eating plan will ensure maximum results during the event. Since glycogen (stored carbohydrate in muscle) levels decrease quickly during moderate to intense exercise, the body must be given ample carbohydrates (carb) in the days leading up to the event to adequately stock the muscles.
 
The When and The How: Proper Regimen

1.                              Begin by increasing carb intake to 8-12g/kg body weight for the first two of the three days prior to the event/race.

2.                              During this increase period, decrease training two to three days prior to the event so that your muscles have adequate time to become fully fueled.

3.                              Emphasize complex carbs (fruits and vegetables) and distribute them at all meals and snacks during the day, while avoiding simple carbs (sugars).

4.                              Resume your normal intake of carbs the day before the race or event (typically 5-8 g/kg body weight).

The idea is not to increase total calories, but to adjust intake to result in a greater percentage of calories from carbohydrate vs. protein or fat compared to normal.

Common Mistakes with Carb Loading
·         Neglecting the exercise taper. Failing to back off training for the 1-3 days before competition may compromise carb loading.
·         Fear of weight gain.  Carb loading may cause body mass to increase by up to 3-5lbs; this is extra water stored in muscles with the glycogen (stored carb). It will help delay dehydration during the event or race. 
·         Excessive fiber intake. It may necessary to limit fiber consumption in order to avoid stomach discomfort.
·         Consuming too many high-fat foods. Aim for a combination of high-carb, low-fat options.
·         Cutting out protein. A low-fat protein source should accompany carb-rich meals.
·         Not practicing an eating plan prior to competition. Rehearsing carb loading on an off week ensures that you know which foods give you enough energy and make you feel your best.

Sample menu for 145lb athlete
Breakfast:
1 cup OJ
Black coffee or tea
Breakfast burrito (one 8-inch flour tortilla + 1 scrambled egg + 2 egg whites + 1/2 cup black beans + 2 Tbsp salsa)

Mid-morning Snack:
1 cup low-fat milk
1 cup of whole-grain cereal

Lunch:
Water or unsweetened beverage
3/4 cup baked potato wedges with 1 Tbsp ketchup
16 carrots
Roast beef sandwich (one 2.5 oz whole-grain bun + 4 oz lean roast beef + 2 slices tomato + 1/4 cup shredded romaine lettuce + 1.5 oz part-skim mozzarella cheese + 1 tsp yellow mustard)

Afternoon Snack:
1 cup cantaloupe
1 Tbsp peanut butter
1 oz whole wheat crackers

Dinner
1 cup low-fat milk
3/4 cup flavored white rice with 0.5 oz slivered almonds
1 1/2 cups steamed broccoli
Stuffed, broiled salmon filet (5 oz cooked salmon, 1 oz bread stuffing mix, 1 Tbsp chopped onions, 1 Tbsp diced celery, 2 tsp canola oil)

After Dinner Snack
1/4 cup hummus
4-inch pita bread
3/4 cup blueberries


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.

Goal for Team Nutrition!

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

Be Extraordinary,

RDKate


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

·         Baked potatoes or sweet potatoes with lean meat and veggies

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

·         Pasta bowl w/ cheese and assorted veggies

·         Quinoa or brown rice salad w/ chickpeas and veggies

·         Cereal w/ low fat milk and a banana

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

·         Egg and cheese bagel or English muffin

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

Sources:

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

Nothin' but Net with Good Nutrition

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

Football: Fueling for the Playoffs

Happy November!

One of my favorite fall sports has got to be football. Whether it’s high school, college, or professional-level, I just can’t say no to the smell of burgers at the tailgate, the sounds of crunching pads, and seeing amazing plays in person like The Little Giants in 2010’s infamous MSU-Notre Dame game (sorry - had to throw in my alma mater there - click on the link to watch).

This time of year, most high school and collegiate players are looking toward regional and state or conference and bowl games. It’s not too late to use performance nutrition to play your best during these important games. Here are some tips to help you arrive at these last practices and games ready to finish the season strong:

1.       Drink up! No matter what your position, you’ll be more focused and energized if you are properly hydrated. Try carrying your own water-filled sports bottle during day, then fill with your preferred flavor of sports drink during practice so you know you will actually drink it. Take at least a couple gulps of fluid on each break or whenever it is offered by your staff. Weigh yourself before and after practice and drink 20 ounces of fluid for every pound of weight lost during practice (and with all those pads on – total weight loss through sweat can be high!). Your goal should be straw-colored urine THROUGHOUT the day.

2.       Eat at regular intervals. Many football players go to class all day and don’t practice until the afternoon or evening. Don’t arrive to practice with hungry muscles. Try to eat every 3-4 hours. Your plate should be 1/3 filled with sources of carb such as bread, pasta, rice, or potatoes; 1/3 filled with sources of carbs such as veggies and fruits; and 1/3 filled with lean proteins such as poultry, lean beef, tuna, soy, fish, eggs, nuts, and protein. Be sure to eat a snack consisting of carb and protein prior to practice (try a bagel with peanut butter, yogurt with a banana, or handful of pretzels and a cheese stick) and eat within 30 minutes of finishing practice: try an energy bar, banana, or tortilla chips with a sports drink.

3.       During games, along with following pre- and post-workout guidelines before and after games, be sure to refuel at halftime – even if it’s just a sports drink. If you can take in food, stick to foods you tolerate – good ones often include crackers, pretzels, bananas, or raisins.

Think a supplement will give you the extra edge? Think again! Most supplements have shown no performance edge in clinical studies and some may actually cause harm due to dangerous ingredients not always indicated on the label. Before you reach for a pill or a powder, make sure you are following the guidelines above.

Be Extraordinary,

RDKate

Making Weight Without Crippling Performance

This week’s blog was inspired by an article I read in the October issue of Training and Conditioning Magazine. Written by an RD, CSSD, it was a perfect example of what great work sports dietitians do for athletes – in this case, wrestlers wanting to cut weight. For those of you who can’t access the article, here are the key points covered by Making Weight, written by Kim Tirapelle MS, RD, CSSD. Whether you’re a coach, strength coach, athletic trainer, or wrestler yourself, read on to learn how wrestlers can cut the weight they want for competition without affecting their performance or overall health. While the article discussed much more, I will just focus on beginning 72 hours prior to competition until post weight-in.

The most important thing when arriving to the practices leading up to weigh-in on match day is that wrestlers should be within 2-3% of their target weight the day before weigh-ins (though this recommendation can vary slightly). This will assure that the amount of weight lost in the 24hrs prior to weigh-in is not so much that it hinders overall performance.

To achieve the final 2-3% weight loss before weigh-ins, consider doing the following:

48-72 hrs prior to weigh-in

·         Reduce fiber and residue in your food choices. These foods remain in the intestinal tract because they are not digested. Therefore, they will add to overall body weight – sometimes as much as one to two pounds! However, only cut out these foods prior to competition, as without high-fiber foods on a regular basis, you are missing out on some good nutrition.

o   Low-fiber/low-residue foods include cooked vegetables, melons, vegetable juice, and enriched grains (think white bread, white bagels, etc.) as well as Cheerios.

·         Moderately decrease the amount of food you normally eat during the two days prior to weigh-ins…but also be sure to reduce energy expenditure so you don’t burn off all of your stored energy in the process!

·         Up to 24 hrs prior, keep fluid intake high – especially fluids that include carbohydrates and electrolytes. By taking in fluids, the body will use what it needs for competition and get rid of the rest very easily.

24 hrs prior to weigh-in

·         Restrict fluids and promote sweat loss through LOW INTENSITY exercise. This can be used to create up to a 2% dehydration (take your weight in pounds x 0.02 to figure out the max number of pounds you can lose). Try to do this exercise the night before weigh-ins so you spend less time in a dehydrated state.

o   Again, this is LOW intensity. If you have a heart rate monitor, make sure your heart rate stays at 50-60% of max heart rate. Don’t know your max heart rate? A good estimate is 220 minus your age.

·         It may be beneficial to reduce salt intake (as low as 1500 mg daily if you can pull it off) to assist with water loss - especially if you are not typically a salty sweater.

After weigh-in

·         Begin refueling immediately!!!

·         Drink 16-24 fluid ounces for every pound lost. A good rule of thumb to avoid over-hydrating is to drink 6-12 ounces every 15 minutes. Stick to fluids that provide carbohydrate and electrolytes (sports drinks are great) as well as cool beverages to help cool the body.

·         Stick to easy-to-digest carbs and fluids and try to eat small, frequent snacks to avoid GI discomfort prior to competition (big meals are a big no-no).

o   Examples include low-fat salty crackers, sports drinks, pretzels, bagels, bananas, PBJs, low-fat chocolate milk, low-fat pudding, and low-fat granola.

·         Avoid high-fiber and high-fat foods, which not only might not be tolerated, but also are digested so slowly that they prevent energy from getting to working muscles as quickly as you'll need it.

·         Use cold towels on the head, neck, and/or wrists to also help cool the body’s core temperature.

Like you’ve heard me say in the past – these are just guidelines. So, everything above needs to be tested out prior to competition day/week to establish what works best for each individual wrestler in terms of performance as well as tolerance.

And remember – it’s not just about what you eat in the days prior to competition – stick to a healthy diet every day to continue to have energy to train, compete, and recover. Whole grains, fruits, vegetables, lean proteins, and fluid are your friends!

Be Extraordinary,

RDKate

The Last Supper

The Chicago Marathon is on Sunday, which means that the pre-competition last supper is coming up soon. If you really want to carbohydrate load (i.e. take in gigantic portions of carbohydrate at dinnertime), it's best to do that two nights before (which would be Friday night in the instance). The night before a race, carbohydrates are important, but don't get too crazy - be sure to include good portions of protein and also a little healthy fat to prepare your muscles overnight and help you get a good night's sleep.
And keep in mind that a pre-competition meal is not just important for marathon runners. We are in full swing of fall sports, so all athletes from soccer and football to cycling and tennis should heed the importance of the pre-competition meal.

But what to eat? Ideally, your meal will include high carbohydrate, moderate protein, and low fat. Here are some great meal ideas - choose one that includes foods you are comfrortable with. These meals would be ideal either one or two days before - just adjust how much carbohydrate you are taking in depending on which day you choose to enjoy them!

Meal 1: Chili with beans, rice or pasta, lemonade or juice, sherbert or frozen yogurt for desert

Meal 2: Grilled chicken sandwich, baked potato, iced tea, frozen fruit bar for desert

Meal 3: Pizza with mushrooms or other veggies, salad with veggies, breadsticks, soft drink (be careful with this one unless you tolerate carbonation VERY well before a race)

Meal 4: Pasta with vegetables, italian roll, strawberries, iced tea

Meal 5: Turkey sub, low-fat chips, apple, sports drink

Meal 6: Rice with vegetables and black beans, salad with veggies, fruit cup, low-fat milk

Meal 7: Cereal with banana and granola, whole-wheat toast with jam, orange juice [who says you can't have breakfast for dinner?]
Source: Eberle, SG Endurance Sports Nutrition

Stick with one of the above, and you're well on your way to a great race, game, or match!

Be Extraordinary,

RDKate