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.
With the celebration of Easter this weekend, many athletes traditionally go to breakfast or brunch. The fantastic thing about this tradition is that many common brunch foods are an excellent source of nutrition for training and recovery. Here are just a few that you should hop over to on Sunday.
1. Salmon
Salmon is a power food, packed with muscle recovering protein as well as inflammation fighting omega-3 fatty acids. All you need is 3-4 ounces (about the size of a checkbook) to get your needed nutrients.
As we near the outdoor competitive season, many athletes are thinking about their performance nutrition regimen. Some may start experimenting with powders, pills, other mysterious products that promise enhanced recovery, increased muscle gains and better energy during workouts. I love discussing supplements with my athletes because - unlike a lot of internet outlets - my advice is 100% science-based, unbiased and unpaid for by any companies. Here are three things I tell my athletes that many supplement companies would not be too thrilled to hear.
1. The marketed positive outcomes of supplements is often based on theory, not proven science.
There are millions of physiological processes that happen constantly in the body over the course of a day. This opens the door for supplement companies to pick a metabolic process, pull out a nutrient utilized in the process and try to convince you to supplement it. One example of this is L-carnitine, which facilitates the influx long-chain fatty acids (i.e. fat stores) into the mitochondria of cells in order to be utilized for energy instead of using stored carbohydrate, or glycogen. Because of this fact, supplement companies encourage supplementation of L-Cartinine to "enhance fat burning" and "spare muscle glycogen" during exercise. The problem? No studies have shown this to actually happen when L-Carnitine is supplemented. While it may make sense in theory, it doesn't pan out when put to the test.
For years, coffee and tea have gotten a bad rap. Health professionals have scolded those who choose to indulge in a morning cup of joe, stating that the caffeine was dehydrating and was linked to heart palpitations. However, with more research, the benefits of drinking coffee and tea have now come to light. Here is why drinking coffee or tea may actually be beneficial to the endurance or high-intensity athlete.
Benefits of Coffee
The amount of caffeine in a cup of coffee tends to be close to 60-70mg for coffee bought at a gas station or similar location and can be as high as 130mg for coffee bought at a high-end coffee shop. Aside from caffeine, coffee is full of health-promoting antioxidants. Antioxidants are also found in foods such as dark fruits and vegetables; they help the body "clean up" the muscle of free radicals after exercise. In addition, research has linked drinking coffee to a decreased risk of developing diseases such as Type 2 diabetes, Parkinson's, Alzheimer's and certain cancers as well as depression. The mechanism behind these protective effects has yet to be determined.
Of all the supplements I see in my office, protein powder is the most common. But like all products, even the best powder can fail if not used correctly. So, what should you do to make sure your powder does it what promises to? Follow these steps...
1. Assess your reason for using it
Are you trying to lose weight? Bulk up? Lean out? Are you a vegetarian or vegan needing to up your daily protein intake for overall health? Figuring out why you think you need a protein powder is an important step before you buy a powder. This is because powders are often formulated for specific reasons, from different protein sources and with different additives. Using a good powder for the wrong reasons makes it the wrong powder.
