When Plain Water Just Doesn't Cut It

When weather is hot and humid, any good sports dietitian will tell her athletes to keep hydrating! However, for athletes that just don't like plain water, hydration can be easier said than done. Luckily, there are other options available for those who prefer something more exciting. This blog will highlight two of my favorite alternatives to plain water.

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).

How to train your body for fueling during a run

This week, enjoy a guest post from my intern, Ashley, who is training for her first full marathon. She offers some excellent thoughts about the difficulty but necessity of training your stomach like you train your muscles.

Be Extraordinary,

RDKate
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I have run multiple races in my lifetime 5, 10, 15k’s, half-marathons. Now I am tackling training for my first full marathon. Previously my training regimen included hydrating pre- and post-run, but I never fueled during a run. I couldn’t tolerate eating/drinking anything other than water while I was exercising or even within an hour of exercising. After the Rock n’ Roll Chicago half-marathon didn’t go as well as planned; I knew that something needed to change in my training. Even though I did stomach Gatorade with water at a few of the aid stations during the race, but it was not enough fuel and I felt exhausted the last 3 miles. I needed to train my stomach to handle Gatorade and gels to fuel my body for my marathon.

5 Performance Nutrition Tips for Exercise in the Heat & Humidity

What a crazy week it has been across the country - high temperatures combined with high humidity has lead to heat-related incidences being reported all over the news. This weather does not help athletes in peak training and competition time. Help yourself maintain your training intensity with the following 5 tips.

1. Hydrate
Hydration doesn't start one hour before your workout...it starts as soon as your feet hit the floor in the morning. Drink 2 cups of water as soon as you get out of bed - even before breakfast. This will help kick-start the rehydration process. During your workout, take on a bit more fluid than normal; drink cold beverages to help keep your core temperature controlled.

2. Mind your electrolytes
One of the reasons sports drinks are better than plain water for training athletes is because your body loses more than water when you sweat...it also lose electrolytes (mainly sodium). Also, electrolytes are imperative for muscle contraction during exercise. Taking in electrolytes with fluid helps your body hold on to more of that fluid. This means you hydrate your body better and visit the bathroom less frequently. During your workout, consider drinking a sports drink to help your body hydrate better. One possible cause of muscle cramping during or after exercise is an imbalance of electrolytes; this is prevented by appropriate hydration with sports drinks. If you are not a fan of added sugars, try a no-calorie electrolyte supplement such as Nuun tabs or a no-calorie drink such as Powerade Zero.

3. Wear breathable clothing
When the air is already saturated with water (i.e. in high humidity), sweat does not easily evaporate from your skin. Breathable fabrics wick moisture away from your skin, which helps your body be more efficient at cooling itself.  Since there is an indirect relationship between body temperature and performance, staying cool is key. Note there is both warm weather and cold weather breathable clothing, so pay attention to what you are buying. Shell out the extra bucks - these clothes are worth it! And whenever possible, use a towel to wipe off excess sweat on your arms, face, legs, etc. It is not the sweating that cools your body, but the evaporation of that sweat.

4. Look for fluid on your plate
In addition to hydrating with fluids, choose foods with a high-water content, such as WATERmelon, tomatoes, lettuce, and melons. This will add to your daily fluid intake while also providing vitamins and minerals that athletes need for proper recovery.

5. Take it easy
No athlete responds well to those words. However, decreasing intensity for a day or two is better than recovering for several days from heat illness. If you find that your heart rate is skyrocketing, you are dizzy, or that you are experiencing chills or nausea, you need to find some shade, take a break, and hydrate. Force yourself to drink, even if you are feeling nauseous. Assess your hydration tactics and increase your efforts before you continue exercise in the heat. (Note: if you feel faint, find help immediately or call 9-1-1.)

Remember that it takes approximately 7-14 days on average for your body to acclimate to exercise in the heat. So be patient if you're not hitting your goal splits or heart rate ranges for a few days. Using these 5 tactics, you'll soon be back to your normal intensity.

Be Extraordinary,


RDKate


Photo source: http://www.flickr.com/photos/crestedcrazy/

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.

Muscle cramps cramping your performance?

I often have athletes in my office who complain of muscle cramping. They wonder what they can do to ward them off. If only the answer was clear. Unfortunately it's not always apparent what might be "cramping your style"....

What are muscle cramps?

The exact reason why muscles cramp is unclear. It’s difficult to distinguish a single culprit, but improper training, stretching or carbohydrate intake techniques are sometimes the source. However, another common reason is an imbalance of electrolytes in the muscle may predispose the muscle to cramping. Electrolytes are present to help muscles contract and relax appropriately during exercise. You have probably heard the term “electrolytes” in sports drink or recovery drink advertisements. This is because during exercise the body can lose a substantial amount of electrolytes in sweat (mainly sodium). If these are not replaced in the right amounts, it creates an imbalance within the muscle, locking the muscle in a painful spasm.

Why would someone have problems with cramping?

If due to a nutritional imbalance, poor hydration habits can lead to muscle cramping. The most common is an infatuation with drinking only water during exercise. While this is fine during moderate or even semi-intense short-term (lasting <60 minutes) exercise, athletes completing prolonged vigorous exercise – especially more than 90 minutes at a time – need more than just water because they are losing more than just water. There can also be a substantial amount of electrolytes lost with water during sweating. Athletes who are particularly heavy sweaters or exercise for long periods of time need to be cognizant of this fact. Other hydration-related habits that can increase the likelihood of developing muscle cramping is exercising in hot and/or humid environments when the athlete is not acclimated or simply not drinking enough of anything during exercise – water or not.

How does one prevent muscle cramping?

Plan ahead and don’t drink just water during or after heavy exercise. This will assure that you are replacing your body’s electrolyte losses. During exercise, use a sports drink or diluted 100% fruit juice (half water, half juice) with added salt. Particularly heavy sweaters may need something with extra electrolytes such as Gatorade Endurance, or may choose to add a separate electrolyte supplement to their regular sports drink, such as Nuun tabs. Read my blog here for more information.

After exercise, you may need to continue that sports drink or instead use a recovery drink such as low-fat chocolate milk. Assure you are also getting enough potassium in your daily diet from foods such as pinto and kidney beans, bananas, tomatoes, spinach, cantaloupe, and milk. To maintain sodium levels, some athletes may need to use the salt shaker liberally at meals or eat salty foods such as pretzels, pickles, or canned foods. But remember, these types of recommendations are very individual and don’t apply to every athlete or even every day of the training year.

If you are having problems with muscle cramping during or in the hours after exercise, it’s important to re-evaluate your hydration plan before, during, and after exercise. Muscle cramping may be COMMON in athletes, but it is not smart and it IS preventable.

Be Extraordinary,


RDKate

Nutrient Dense vs. Energy Dense: What's the difference?

Any of you who follow nutrition articles know that registered dietitians often recommending a "nutrient dense" eating pattern. But what is that exactly and which foods fit the bill? How do they differ from "energy dense" foods? As an athlete or active individual, why should you care?

Nutrient Dense
Nutrient dense simply means that in a relatively small quantity of a food, there is a large amount of vitamins and minerals. So, nutritionally you get more "bang for your buck". Nutrient dense foods are important because all metabolic processes in our body rely on adequate levels of vitamins and minerals - especially B-vitamins and Iron and Calcium. If you are an athlete, your body will stay better hydrated, recover more quickly and more efficiently use the food you eat if your intake is based on mainly nutrient dense foods. So which foods are nutrient dense? Here is a short list:

-100% Whole-grain or 100% whole wheat (WW) sources of carbohydrates, such as WW breads, pastas, rices, and rolls. A few great products are Raisin Bran, Kashi cereals, Triscuits, and Rhodes whole wheat bread varieties.
-Lean sources of protein such as grilled chicken, lean ground beef or steak, baked/broiled fish, tuna, beans, and tofu.
-Low-fat dairy sources such as low-fat milk, cottage cheese or yogurt. Greek yogurt is one example of a great product, though make sure it is not loaded with added sugar (same goes for regular yogurts).
-All fresh and dried fruits and vegetables or canned fruits in their own juice (drain the juice).
-Good sources of polyunsaturated fats such as salmon, walnuts, almonds, avocado and flaxseed.

Energy Dense
Energy dense means that in a relatively small quantity of food, there is a large amount of energy...or calories. There may or may not be a large amount of vitamins or minerals...though, typically this phrase is attached to foods that are low in vitamins and minerals and high in calories. Examples include cakes, cookies, ice cream, candy and other sweets as well as chips, fried foods, soda pop, juice drinks and coffee drinks. While foods such as avocado, dried fruit and nuts are in fact energy dense (small volume = high calories), they are also nutrient dense so are a great choice for athletes. Energy dense foods may more quickly replace calories burned during activity, but they lack the valuable nutrients needed for the body's repair and recovery. In addition, these foods tend to be high in saturated and trans fats, which are pro-inflammatory and place the body at an increased risk for illness and injury.

If you love your energy dense foods, choose them carefully. Plan to have 1-2 energy dense foods per week, but be sure to have them on off-days (preferably the day after competition versus the day before) and in small quantities. While they may taste good, they aren't doing any good for your body.

Until next week....Be Extraordinary,


RDKate

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

CAUTION! Important Race Ahead!

It's crazy to realize we're almost through September. You know what that means - fall road races!!! From 5Ks to Marathons, September through mid-December is a popular time to race. It's getting too cold for triathlons and bike races, but it's still too warm for cross country skiing or snowboarding. I've got some friends getting ready for the Chicago Marathon on October 9th and I myself am preparing for the Detroit Marathon on October 16th. If you are closing in on your fall competition, there may be only a few weeks left to perfect your nutrition plan. Just like you train your muscles for exercise, you've got to make sure your stomach is ready as well. Just drinking a flavor of sports drink provided on the course that you normally wouldn't could throw off your entire race. Take these steps now to make sure you are ready......

1. Check how often there are aide stations on the race course. Is it every mile? Every 1.5 miles? Generally the longer the race the more aide stations, but you want to check that. I once ran a 10K that had NO water stations (it was pretty painful)! Figure out which stations you will need to stop at based on your planned mile pace. Remember: You should be drinking at least every 20 minutes.

2. Check what will be provided at aide stations. Just water? Water and sports drink? What type of sports drink and what flavor? Gu's or gels? How about real food like pretzels? If you want to use it during the race, you need to start training with it NOW. You don't know how your stomach will react to the nutrition provided if you don't try it ahead of time.

3. Once you complete numbers one and two, create (and by that I mean write out) your race nutrition plan and use it as soon as your next run. The best time to try your plan is on your next training run that is most similar to your race. For example, a 20-mile training run would be a great time to try a marathon race nutrition plan.

4. Don't forget about race morning. What will you eat for breakfast and at what time? Again - try it ahead of time to make sure it actually works for you....meaning you tolerate and it keeps you energized until you get to the starting line.

5. If you're planning to carb load the week of the race (defined as a calculated increase in carbohoydrate intake in the 2-3 days prior to the race - accompanied by a decrease in training), then you also need to try this ahead of time. Not everyone responds favorably to carb loading - especially if not done properly. Try it during an earlier week first to make sure you're ready. And remember that this type of carb loading is really only beneficial if your race is longer than 90 minutes. Not sure how to carb load? I think it's time to see a sports dietitian!

There are of course many other things you need to do in the days prior to the race, but completing steps 1-5 now will assure you arrive at race week confident, focused, and ready to implement your plan.

Be Extraordinary,

RDKate

Are muscle cramps cramping your performance?

It was big news last week when pro tennis player Rafeal Nadal "collapsed" during a press conference while having severe muscle cramping in his legs. During an interview afterward, he quickly laughed and brushed off the reporter saying, “[It's] nothing new – It’s nothing important...I just drink - that's all. ” While Nadal was very nonchalant, muscle cramps are no laughing matter and can severely hinder your performance.

What are muscle cramps?

The reasons behind why muscles cramp are often unclear. It’s difficult to distinguish a single culprit, but an imbalance of electrolytes in the muscle may predispose the muscle to cramping. Electrolytes are present to help muscles contract and relax appropriately during exercise. You have probably heard the term “electrolytes” in sports drink or recovery drink commercials. This is because during exercise the body can lose a substantial amount of electrolytes in sweat. If they are not replaced appropriately, it creates an imbalance within the muscle, locking the muscle in a painful spasm.

Why would someone have problems with cramping?

If due to a nutritional imbalance, a few habits can lead to muscle cramping. The most common is an infatuation with drinking only water during exercise. While this is fine during moderate or even semi-intense short-term (lasting <60 minutes) exercise, those doing prolonged vigorous exercise – such as someone like Nadal playing for multiple hours at a high competition level – need more than just water because they are losing more than just water. As I mentioned above, there can be a substantial amount of electrolytes lost with water during sweating. So, those who are particularly heavy sweaters or those exercising for long periods of time need to cognizant of this fact. Other habits that can increase the likelihood of developing muscle cramping is exercising in hot and/or humid environments when the athlete is not acclimated or simply not drinking enough of anything during exercise – water or not.

How does one prevent muscle cramping?

So the obvious way to prevent cramping? Plan ahead and don’t drink just water during or after heavy exercise. This will assure that you are replacing your body’s losses. During exercise, use a sports drink or perhaps diluted 100% fruit juice with added salt. Particularly heavy sweaters may need something with extra electrolytes such as Gatorade Endurance, or may choose to add a separate electrolyte supplement to their regular sports drink, such as Nuun tabs. Read my blog here for more information.

After exercise, you may need to continue that sports drink or instead use a recovery drink such as low-fat chocolate milk. Assure you are also getting enough potassium in your daily diet from foods such as pinto and kidney beans, tomatoes, spinach, cantaloupe, and milk. Some athletes may need to use the salt shaker liberally at meals or eat salty foods such as pretzels, pickles, or canned foods to maintain sodium levels.  But remember, these types of recommendations are very individual and don’t apply to every athlete every day of the training year.

If you are having problems with muscle cramping during or in the hours after exercise, it’s important to re-evalute your hydration plan before, during, and after exercise. What happened to Nadal may be COMMON in high-level tennis, but it is not smart and it IS preventable.