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.

Supplement Series Part Four: 5 Supplements to Avoid

This weeks closes the Supplement Series with perhaps the most important topic: 5 supplements to avoid. These supplements and supplement ingredients are easily found over the counter and online. However, they are not just banned by most sports governing bodies, they are downright dangerous.

1. NO (Nitric Oxide)
NO is produced naturally in the body either from L-arginine or nitrites and nitrates. In the body, NO dilates blood vessels and decreases vascular resistance. This increases blood flow throughout the body. One can see, therefore, that athletes would be interested in this ingredient that claims to increase oxygen and nutrient delivery to exercising muscles, effectively increasing tolerance of exercise and better recovery. In fact, NO is a main ingredient in two currently very popular supplements: NO Explode and Jack3d. However, the research is inconclusive as to the actual effectiveness of NO. In addition, most research has only been conducted with young, healthy males. Of most concern are the many adverse side affects associated with using NO. Because NO causes vasodilation (widening) of the blood vessels, there is a potential for a quick decrease in blood pressure, resulting in dizziness, headaches, lightheadedness, nausea, vomiting, loss of balance, or even fainting. NO may also increase the risk of bleeding, as well as effect the body's electrolyte balance (especially dangerous if you have kidney or liver disease). These affects have been seen even when following the label's recommendations for dosing. Bottom line, NO's effectiveness and safety are unproven. Combine that with the fact that this ingredient is banned by most sports governing bodies and the message is clear: don't take it.

2. DHEA (Dehydroepiandrosterone)
DHEA is not an anabolic (muscle building) steroid, but is an androgen/testosterone precursor sold over the counter in many stores. However, it is also produced in your body by the adrenal glands. Because it is a precursor to the production of testosterone, it is marketed as having an anabolic steroid effect. However, research involving supplementation of DHEA showed no resulting increases in testosterone levels; no changes in strength or body composition were found. Reported adverse effects of taking DHEA include hair loss, hirsutism and voice deepening in women and irreversible gynecomastia in men. There is also concern for an increased risk of uterine and prostate cancer. Therefore, DHEA has not been proven safe or effective. In addition, this ingredient has been banned by many sports governing bodies.

3. Adrostenedione
Androstenedione is an "androgenic" steroid that has not been proven to be anabolic, or muscle building. Like DHEA, it is an androgenic prescursor. However, research has shown that supplementing with Androstenedione is not actually effective at increasing and maintaining levels of testosterone in the body, nor does it have any positive affect on body composition or strength compared to a placebo. One study actually showed that its supplementation led to muscle breakdown instead of building.  What research does show, however, is adverse effects on high-density lipoprotein (the good cholesterol) and coronary heart disease risk. This ingredient is banned by many governing bodies; the Anabolic Steroid Control Act of 2004 classified androstenedione and 48 other prohormones as controlled substances. Therefore, the lack of evidence as an ergogenic aid combined with its adverse effects and illegal status in sports make it a poor choice for athletes.

4. HGH (Human Growth Hormone)
HGH is also actually synthesized in the body. The anterior pituitary gland produces HGH, and its metabolic effects are mediated by the hormone insulin-like growth factor-1 (IGF-1). HGH is often prescribed in men over 60 years of age to increase lean body mass, decrease fat mass, and slow the thinning of skin. You can see why this particular product eventually caught the attention of athletes, despite that fact that it is essentially unstudied in younger populations. It is theorized that HGH in athletes enhances amino acid and glucose uptake in the muscle, stimulating protein synthesis and potentially allowing the body to use more free fatty acid as energy during exercise. However - again - that has not been proven. HGH is a drug only available to the body via injection (i.e. not when taken from a product bought over the counter or on the internet); it is too large of a molecule to be absorbed if taken by mouth. Therefore, any over the counter products labelled as precursors, secretagogues or releasers of HGH are simply false advertising. However, there are adverse effects even when taking the injectable, prescription HGH. These include insulin resistance, glucose intolerance, oedema, and decreased endogenous HGH secretion, as well as cardiovascular concerns with long-term use. Bottom line, this is a supplement full of claims and speculation with no research to back it up in the young, athletic population. In addition, this too is banned by most sport governing bodies.

5. Ephedrine
Ephedrine, classified as an herb and sold as a dietary supplement, is known for its stimulant properties. Therefore, athletes are often tempted to use it to ward off fatigue and increase energy. Ephedrine is also marketed as an appetite suppressant, making its use rampant by wrestlers attempting to "make weight". It has been proposed that Ephedrine is ergogenic via a glycogen-sparing mechanism, but this has not been proven in research. The most concerning part of this supplement are the reported adverse effects with this type of drug (sympathomimetic drugs). Shockingly in the early 2000's, 64% of all adverse reactions to herbs in the US came from ephedra-containing products, despite representing only 0.82% of sales. There is a high incidence of cardivascular and central nervous system effects, including an increased risk of haemorrhagic stroke. In a 22-month review, 140 adverse events related to its use were found- 10 involved death and 13 resulted in permanent disability. Dosages were not high, but actually in the range of most over the counter products sold today. Therefore, while it is theorized that this supplement may be ergogenic due to a stimulant effect, safety reasons alone warrant avoiding this; Ephedrine is banned by most sport governing bodies.

Don't take any chances. Regardless of the claims, avoid these 5 supplements at all costs!

Be Extraordinary,


RDKate


Source: Juhn, M. Popular sports supplements and ergogenic aids. Sports Med. 2003;33(12):921-939

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