How to: Know how much you should drink during exercise

If you having been training for a least a while, you have probably heard that it is important to hydrate during training. What few athletes know, however, is how much fluid is adequate. What I observe is that the majority of athletes either just drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the body's hydration level. This means by the time an athlete feels thirsty, he/she is already 1% dehydrated. Make it to 2% and you can see real performance detriments. On top of that, thirst is often stunted during activity due to the intensity of the training. Luckily, there is an easy way for every athlete to get an idea of where their fluid needs range.

How-To: Training Your Stomach to Tolerate Fuel During Exercise

Many athletes that walk through my door report difficulty tolerating food or even fluids during workouts. But, fueling during exercise lasting longer than 60 minutes is hugely important to overall performance and body composition goals. So, training the stomach like athletes train muscles needs to happen. The question is, how exactly does one DO that? Well, I'm glad you asked....

1. Start with your easiest workout
By easiest, I mean the workout that is either lowest intensity or during which you seem to tolerate fuel best. It may mean a cycling workout instead of running, a lifting day instead of speed or a long swim day instead of dry land.

Why you need to worry about dehydration when exercising in bitter cold

It's February 19th, yet here we are again with below-zero wind chills in the Chicago area. Competing or training in cold weather presents its own set of challenges. Dehydration – believe it or not – is a major issue. Here is why...

1. The body tries to keep your core warm
Normally your body carries blood to your extremities during exercise. But in the cold, your body preferentially tends to keep blood close to its core in order to stay warm. This increases your blood pressure, which will affect your kidneys and increase your need to urinate. 

2. Cold, dry air = more fluid lost
When you exercise in the cold, your lungs have to warm and humidify the incoming cold, dry air. Just by doing this, you can lose up to one quart of fluid daily. 

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.........

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.

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

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

5 Performance Nutrition Tips to Fuel Your Marathon

Marathon season is in full swing! Many of you have already competed, but countless more have their sights on a fall marathon. Around here, the focus tends to be on the Chicago Marathon in October. Whether the marathon you have chosen will include 500 participants or 5000, there are a few keys performance nutrition tactics you should practice to set that PR come race day...

1. Train your stomach, not just your muscles
A big mistake I see long-distance runners make is forgetting to train their stomachs. Along with putting in those miles, it is important to practice fueling for race day. Race day is not a time to introduce new products (even sports drink), as your stomach may not be used to digesting during running. As soon as your runs become longer than 60 minutes, start adding in quick sources of carbohydrate such as sports drinks, gels, chomps, beans, dried fruit, or pretzels. Experiment with different products so you know what you prefer and what you tolerate both at the beginning and toward the end of those long runs.

2. Know the course
While it is important to know the running course, you also need to educate yourself about the aid stations. Most (and by that I mean 99%) marathon races have the course map on the website. That course map will either include the aid stations or provide a different map of just aid stations. Know what will be handed out where. Most marathons offer water and sports drink every 1.5 miles or so, but may add bananas or gu's/gels in the second half. Know what is available where so you can train appropriately. Are they handing out a sports drink you have never tried before? Go out and buy some so you can train with it - you never know whether or not you will tolerate it.

3. Frontload fuel
A key to marathon fueling is starting sooner rather than later. Any of you who have run a marathon before are familiar with that "22-mile wall"...it's that feeling you get somewhere between miles 19 and 23 when your body says "are you done yet?". Hitting the wall often means you have little motivation to provide fluid and fuel to your body anymore. Therefore, make sure you will be covered by starting fueling (i.e. something more than water) within the first 30 min into the race and then consistently every 30 minutes after that. This will also assure that your muscles have energy to get you through the ENTIRE race. This means better mile times and hitting that wall later rather than sooner.

4. Have a plan
Once you have checked out the aid stations and begun to train your stomach, start devising your fueling plan. This is perhaps the most important thing you will bring to race day. Decide what product(s) you will take at what mile markers. Will you use a fuel belt? If so, what will you carry? Will you take from the aid stations? If so, do you know what flavors of products they have and if you like those flavors? These are all important questions that should be answered weeks beforehand instead of as you are approaching that aid station on race day.

5. Commit daily
While it is important to plan for the race day itself, much of your success depends on your commitment to your intake on a daily basis. Poor fueling will lead to poor recovery, muscle breakdown, and ineffective training sessions. Make sure you are covering for all of those calories you are burning during training. That means eating at least every 4 hours during the day and fueling during your runs as well. Feel like you're eating all of the time? Good! That's a common feeling and often means you are doing things right. Not sure what you should be eating daily? Meet with a RD, CSSD who can help you come up with a fueling plan perfect for your needs and goals.

Be Extraordinary,


RDKate

Nutrition for Gold-Winning Gymnastics!

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

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

Sink Your Next Putt with Good Nutrition

A recent trip to the golf course was the inspiration for today's blog. While I don't claim to be the best golfer, I do enjoy a good 9 holes every now and again. Many athletes (golfers or not) believe nutrition has nothing to do with performance on the green. Let me tell you why good nutrition can make the difference between making par and making a birdie...or maybe even an eagle (okay well THAT might be a stretch purely based on my own experience).

Hydration Matters
Golf is a game of skill and technique. One slight adjustment can mean the difference between a beautiful shot straight down the green and a trek through the woods. When it comes to staying focused, hydration matters! In a game of golf, you should be drinking frequently. Take at least one gulp every hole and drink 8 oz. at the turn (hole 9) if you are playing 18 holes. If you are not a fan of plain water, try G2 or Propel Zero. G2 provides a small amount of energy and both drinks provide electrolytes as well as fluid. If it is an uncharacteristic hot or humid day, be sure to increase your fluid intake and plan on taking a G2 with you. You'll need the extra energy and electrolytes as your sweat rate will be much higher than usual.

Balance Your Blood Sugar
Concentration isn't just about staying hydrated. Think of the last time you went a bit too long between meals. How did you feel? Tired? Groggy? Perhaps had a hard time focusing? That is likely because your blood sugar (or the amount of available energy in your bloodstream) was dropping, causing these common symptoms. Clearly these are not optimal on the golf course. To assure you keep your blood sugar stable without also spiking it too high, take along snacks with complex carb and protein to munch on as you golf. Some easy snacks that fit neatly in your bag: granola bars such as Kashi or Clif bars, trail mix that has both protein and carbohydrate, or fruit with a small bag of unsalted nuts (though I wouldn't recommend a banana as it may get mushy if accidentally left in your golf bag for too long...). A good rule of thumb is to take a bite or two of your snack every 2-3 holes. Be wary of snacks such as candy, energy drinks or chips. Candy and energy  drinks will often spike your blood sugar, giving you a temporary wake-up only to leave you crashing shortly after. Chips often contain a hefty amount of fat, which can sit heavy on your stomach, causing you to feel sluggish leading to a breakdown in technique and focus.

Golf is a sport of endurance (yes - it is!), so make sure you are providing your body with the fluid and energy it needs to get you through all 18 holes. Sink that putt with good nutrition!

Be extraordinary,

RDKate