Sports Nutrition: Fueling and Re-fueling Your Training

What you eat and drink before and after your workouts can make a big difference in the quality of your training and your overall success as an athlete. Eating a pre-workout snack or mini-meal 1-2 hours before you exercise helps 1) sustain your energy while you’re exercising, 2) facilitate your post-workout recovery and  3) keep you from being ravenous and making poor choices after a workout. Skip the processed food —fast food does not make you faster! When you do eat something from a box or a can, READ THE LABEL CAREFULLY. If it requires a chemistry degree to understand the ingredients – don’t eat or drink it! A healthful, easy-to-digest, low-fat snack combining complex carbohydrates, protein and a little healthy fat will facilitate a high-quality workout. 

Here are some suggestions for pre- (or post-) workout snacks:

– Whole grain cereal and milk  

– Plain, Greek yogurt with a banana or berries and some chopped walnuts or slivered almonds; drizzle with honey (optional)

-Half of a turkey or peanut butter sandwich on whole grain bread

-Handful of nuts and a piece of fruit

-Banana dipped in natural (no-sugar added) peanut butter or almond butter

-Apple and a hard-boiled egg

-Pear and a string cheese

-Whole grain bagel spread with peanut butter or almond butter

What about eating after you train? You want to refuel your muscles by eating a balanced meal consisting of once again complex carbohydrates, lean protein,  and a little healthy fat. Try eating within an hour of finishing your workout – that’s the optimal window of opportunity for refueling your muscles. Research shows that refueling with a combination of  carbohydrates and protein is the best for restoring glycogen in your muscles and liver.  So the list of pre-workout snacks above also work for post-workout snacks if you’re not going to have a regular meal for awhile.

Start your workouts already hydrated and be sure to hydrate throughout and after training. An electrolyte replacement drink may be helpful if you are exercising longer than an hour, you sweat profusely, or the weather is warm. Generally, 1-2 bottles of fluid (~ 16-20 oz) per hour of intense exercise should suffice. For the most accurate gauge of how much you need to drink post-workout, weigh yourself before and after and drink 16 oz of fluid for every pound lost.

Eating plenty of fruits and vegetables post-workout should replenish any electrolytes lost through your sweat (with the exception of sodium), while supplying other vitamins, minerals, fiber and phytonutrients not found in sports drinks. Research has also shown that drinking lowfat milk (especially chocolate milk with its higher carbohydrate content) is a great way to both re-fuel and re-hydrate. It’s an ideal combination of carbohydrates, protein and fluid. If you’re lactose-intolerant – try Lactaid milk.

Be sure to experiment with your own tastes and digestive needs when it comes to pre- and post-workout fueling. What works for one person may not work for another. Don’t skimp on calories, but make your calories count with nutritious food choices. 

Be Well (and eat well!),

-Carolyn

You Can’t Beat Beets as a Sports Nutrition Superfood

It’s probably no news to you that beets are nutritious, but did you know that they may be able to increase your exercise endurance?  Interesting new research on beets as a superfood has shown that they are potentially capable of boosting physical performance. Apparently, beets and other nitrate-rich vegetables increase blood flow and lower blood pressure. In this particular study, beetroot juice significantly increased the exercise endurance performance of cyclists as measure by oxygen uptake. The group of cyclists given the beetroot juice consumed less oxygen when exercising and therefore conserved energy.

While scientists have previously studied  beets for their ability to lower blood pressure, this new research found that the juice increases endurance and stamina in cyclists by converting the nitrates in the juice to beneficial nitric oxide that fuel the body. In addition to presenting lower blood pressure after drinking the juice, the cyclists also performed significantly better than another group of cyclists given a black currant juice “cocktail”.

Says study author Professor Andy Jones of the University of Exeter’s School of Sport and Health Sciences, “Our study is the first to show that nitrate-rich food can increase exercise endurance. I am sure professional and amateur athletes will be interested in the results of this research”. But he adds, “Beet juice could (also) potentially help less physically fit individuals.”

Don’t confuse the natural nitrate compounds in beets  with the chemical nitrites (i.e., sodium nitrite and potassium nitrite) used as food preservatives in such as bacon and hot dogs. While they are believed to be safe in small doses,there is some question of whether or not they can lead to cancer if consumed in large quantities.

Beets aren’t the only source of naturally-occurring nitrates. Other nitrate-rich vegetables include:  celery, radishes, green beans, carrots, lettuce, squash and spinach. And, by the way, beets contain other heart-healthy nutrients. Beets contain betaine, which helps detoxify homocysteine (an amino acid that’s implicated in heart disease).  If the body doesn’t have enough vitamin B-9 (folate) or B-12 to get rid of excess homocysteine, then betaine comes to the rescue as a backup mechanism. Beets are also a great source of Vitamins  A and  C, as well as manganese, potassium and fiber.

Fresh or canned, juiced, cooked or raw, beat it to your beets and you may not only keep your heart beating efficiently, you may also beat your competition!

Be Well,

Carolyn

 

Teen/Parent Nutrition Workshop this Saturday

Just a reminder that I’m offering a Parent & Teen Nutrition Workshop this Sat, July 18th from 10:30 to 11:45 am at Ladera Oaks Swim and Tennis Club in Portola Valley, CA. This workshop will cover a variety of nutrition topics related to teens, including: eating for athletic performance, pre-and post-practice snacks, nutrition for optimal test taking, acne prevention through diet, and “food and mood”.

The charge is $20 for members, $25 for guests and $30 for parent/teen duos. Though not required, reservations can be made by calling Elizabeth at 650-854-3101, ext 163 or emailing elizabeth@laderaoaks.com. For more information, please visit my website at bewellcoaching.com. If you can’t make it, I will be posting a summary on my blog next weekend.

Be Well, 

Carolyn

How to Love Your Vegetables: Part II

Recently I wrote about the importance of eating vegetables – how they have the highest nutrient density of all foods, but they are the category most people fall short nutritionally. Vegetables can be delicious – it’s just a matter of knowing what to do them. Here are more ideas for getting more into your daily diet:

If you’re not a vegetable fan or your kids aren’t, try adding vegetables to other dishes. Vegetable purees are a  great way to go. Try mashed cauliflower in place of mashed potatoes – it has a nice, sweet flavor to it. Add pureed carrots or zucchini to meatloaf, casseroles, pancake batter, muffins and quick breads, and chopped broccoli, mushrooms, or green beans to spaghetti sauce. Vegetable purees can even be snuck into desserts – thereby enhancing their nutrition as well as their flavor. There’s a great book called “Deceptively Delicious” by Jessica Seinfeld with great recipes for kid-tested desserts and snacks using butternut squash, cauliflower, spinach, carrot and banana purees. I also recommend keeping a can of pumpkin on your shelf year-round, not just during the holidays. It’s loaded with betacarotene and potassium – great for blending into smoothies, home-made soups, pancakes or puddings.

Dip into vegetables. For snacking, instead of chips and salsa, dip raw or lightly steamed veggies in salsa, hummus, mashed avocado or home-made guacamole, marinara sauce or a lowfat yogurt cucumber dip. This is another way of getting kids to eat more vegetables – just find a topping they like (ketchup and mustard work, too!).

Add vegetables to egg dishes. If you’re scrambling eggs or making an omelet, toss in some mushrooms, chopped onions, bell pepper and cooked asparagus.

Serve chicken or fish warm over a bed of wilted greens instead of rice or pasta.

Pile vegetables into your sandwiches.  And don’t stop at lettuce and tomato –add cucumbers, shredded carrots, onions or peppers to name a few. Or, make a lettuce wrap instead of a regular sandwich (substitute romaine lettuce leaves for the bread).  

Top your pizza! This another great way to sneak more veggies into your kid’s diets. Whether you make your own pizza, buy it frozen, or get it as takeout, load it up with extra veggies, including broccoli, tomatoes, green and red bell peppers, red onions, and mushrooms.  If you’re making your own, go easy on the cheese to reduce saturated fat, but load on the tomato sauce for extra lycopene.

Make vegetables the main dish. Plan your meal around an entree salad, vegetable soup, or stir fry. Add small servings of other foods — lean meat or poultry or low-fat dairy products — as side dishes. Entrée salads are great for summer – toss some fish, chicken or lean beef on the grill and then add it to a big salad

Legumes are a class of vegetables that include lentils, beans (including soybeans) and peas. Low in fat with zero cholesterol, legumes are high in folate, potassium, iron and magnesium and are an important vegetarian source of protein.  Legumes are also very versatile and inexpensive. Keep cans of beans and lentils on your shelf  and you can add accent to a salad, create a healthful soup, stew or casserole, puree them for dips and spreads or soups or combine them with rice for a main vegetarian entrée.

If you already eat plenty of veggies, good for you, but branch out and try some new ones, such as artichokes, eggplant, asparagus, Swiss chard, bok choy, beets, parsnips turnip or mustard greens and jicama. The greater the variety the better insurance that you are getting all of the phytonutrients vegetables contain. So mix it up!

Be Well,

Carolyn

Upcoming Parent and Teen Nutrition Workshop

Are you “between a rock and a donut” in getting your teen to eat healthfully? Is poor nutrition affecting your teen’s weight, study habits, athletic performance and/or moods?Do you know what  nutrients your teen needs more of? Proper nutrition is critical not only for physical and cognitive development during adolescence, it can also affect everything from your teen’s grades to his or her complexion.

I will be conducting a Parent & Teen Nutrition Workshop on Sat, July 18th from 10:30 to 11:45 am at Ladera Oaks Swim and Tennis Club in Portola Valley, CA. This workshop will cover a variety of nutrition topics related to teens, including: eating for athletic performance, pre-and post-practice snacks, nutrition for optimal test taking, acne prevention through diet, and “food and mood”.

The charge is $20 for members, $25 for guests and $30 for parent/teen duos. Though not required, reservations can be made by calling Elizabeth at 650-854-3101, ext 163 or emailing elizabeth@laderaoaks.com. For more information, please visit my website at bewellcoaching.com.

Be Well, 

Carolyn

Join Me For A Nutrition Workshop on June 6th

What are the best foods/beverages to eat before and after workouts? How much water do you really need to stay hydrated? Is an electrolyte replacement drink necessary if you exercise in hot weather? Are organic foods worth the extra cost? What nutrients are helpful for healing injuries?

I’m offering an in-depth workshop that will explore these and other nutrition topics and provide practical, economical tips for improving your diet. Join me on Sat, June 6th from 1:30-3pm at Equinox Fitness Club in Palo Alto, CA. 

COMPLIMENTARY NUTRITION DISCUSSION WITH CAROLYN COLLMAN, MS, ATRI-C

          o Come learn and have your nutrition questions answered! Carolyn will begin with an overview of eating and hydration pre- and post-workout. The discussion will also delve into how to balance proteins, fats and carbohydrates as well as how to eat healthy in moderation as an active person. She will also provide useful tips on how to add variety to your lifestyle in this economically aware envi ron ment. eating and hydration pre- and post-workout. The discussion will also delve into how to balance proteins, fats and carbohydrates as well as how to eat healthy in moderation as an active person. She will also provide useful tips on how to add variety to your lifestyle in this economically aware envi ron ment.

The charge is $20 for Equinox members, $25 for guests. For more information, you can also check out my website.

Be Well, 

Carolyn

Upcoming Nutrition Workshops in May & June

What are the best foods/beverages to eat before and after workouts? How much water do you really need to stay hydrated? Is an electrolyte replacement drink necessary if you exercise in hot weather? Are organic foods worth the extra cost? What are nutrients are helpful for healing injuries?

I’m offering two nutrition workshops in the next few weeks. Both will be held at Equinox Fitness Club in Palo Alto, CA. The first, scheduled for Sunday, May 17th from 12:00-12:45pm, is a complimentary overview of eating and hydrating pre- and post-workout. The discussion will also delve into how to balance proteins, fats and carbohydrates. 

COMPLIMENTARY NUTRITION DISCUSSION WITH CAROLYN COLLMAN, MS, ATRI-C

          o Come learn and have your nutrition questions answered! Carolyn will begin with an overview of eating and hydration pre- and post-workout. The discussion will also delve into how to balance proteins, fats and carbohydrates as well as how to eat healthy in moderation as an active person. She will also provide useful tips on how to add variety to your lifestyle in this economically aware envi ron ment. eating and hydration pre- and post-workout. The discussion will also delve into how to balance proteins, fats and carbohydrates as well as how to eat healthy in moderation as an active person. She will also provide useful tips on how to add variety to your lifestyle in this economically aware envi ron ment.

The second workshop is scheduled for Sat, June 6th 1:30pm-3pm. It will be a more in-depth look at several nutrition topics and offer practical, economical tips for improving your diet. The charge is $20 for Equinox members, $25 for guests. For more information, you can also check out my website.

Be Well, 

Carolyn

Spring Clean Your Diet

You’ve got your training down to a science, never missing a workout, even scheduling regular rest days, yet something still seems to be missing in your program. Have you examined your diet lately? 

Many people still do not realize that what they eat determines how well they perform – both physically and mentally. Others recognize the importance of sports nutrition, but get lazy when it comes to preparing meals and eating wisely. Still others eat well but have gotten into a nutrition rut by eating the same foods day after day.

Whichever category you fall into, now is a good time to take a nutrition inventory and, if necessary, do some spring cleaning. A nutritious diet can improve your recovery from hard workouts and possibly increase your performance. It can also help you perform better in school or at the office.

Get Out of Your Food Rut

You burn out on food by eating the same things day after day the same way you do by performing the same workouts week after week.  Are you getting sick of chicken and rice or salmon and spinach?  Try  buffalo or tempeh or quinoa or kale. Or try a new ethnic food or restaurant. Mediterranean, Middle Eastern, Indian and Tai foods can all be a nutritious and tantalizing part of your meal plan.

Fast Food Does Not Make You Faster

Next time you drive by a McDonalds, keep driving. Fast food is fine once in awhile when nothing else is available, but don’t make a habit out of it. You can probably afford the extra calories, but fast food also contains excess sugar, sodium and saturated fat. Grocery store delis, submarine sandwich shops and bagelries are good alternatives when you’re short on time and money. Trader Joes and Whole Foods also have a great selection of healthful, freshly made meals to go. Stick with lean protein sources, whole grain breads and lots of vegetables and fruits.

Get into the Snack Habit

Frequent snacking aids in keeping your blood sugar level which in turn helps sustain your energy level by continually replenishing your muscle glycogen stores. Make a habit of snacking on convenient, healthful foods, such as fresh fruit, plain yogurt, hard boiled eggs, turkey jerky, whole grain crackers, vegetables dipped in hummus or salsa. Carry them in your workout bag and your car and stash them in your desk at work. Or, get a small cooler for your car and pack it full of healthy foods.

Balance and Moderation

Just like physical training, nutritional training all comes down to balance and moderation. There are no magic foods, instead the optimal training diet incorporates a variety of wholesome choices from the four food groups as well as some well-earned treats (in moderation of course). It’s also important to get a balance of calories from carbohydrate (45-55%), protein (20-30%) and fat (20-30%).

More Food For Thought

The following are some additional tips for cleaning and spicing up your diet:

1. Check out  a new grocery store

Gourmet natural food stores are popping up everywhere featuring exotic produce and healthy convenience foods. You’ll also find the latest in sports nutrition supplements as well as nutritious hard-to-find items such as chia seeds, goats’ milk yogurt or gluten-free fig bars.

2.  Explore a farmer’s market

For the freshest local produce head to your local farmer’s market. You can’t beat the freshness of locally grown, seasonal  organic produce and often it’s sold at bargain prices.

3.  Incorporate new recipes

Try a new recipe from a healthy cookbook or food magazine such as Cooking Light.

4.  Take a healthy cooking course or watch one on TV or on-line

Learning to cook healthful meals doesn’t even require leaving the house. Turn on the Food Channel and set your kitchen in motion.

5.  Have dinner for breakfast (and breakfast for dinner)

Don’t think of breakfast foods as strictly for breakfast. Particularly if you work out in the evening, you may want to make lunch your most substantial meal and eat lighter breakfast foods, such as cereal and toast or eggs, in the evening.  

6. Enlist the expert advise of a nutritionist to help you put together a customized nutrition program tailored to your specific needs, tastes and lifestyle.

Be Well, 

Carolyn

 

Hyponatremia: The Dangers of Overhydration

Most  physically active individuals don’t go anywhere without the proverbial bottle of water. And most drink far more than the prescribed minimum eight glasses a day. But is it possible to drink too much water? Yes, says the medical community, noting an increasing incidence of a life-threatening condition known as hyponatremia among recreational athletes participating in endurance events and activities.

What Causes Hyponatremia?

Hyponatremia, defined as an abnormally low concentration of sodium in the blood, is being linked to illness and even death in marathons, ultramarathons as well as lengthy hiking trips and military outings. While the cause is technically unknown, an overconsumption of water and/or underconsumption of sodium is believed to increase the risk by diluting the blood. The combination of losing salt through perspiration during an endurance event combined with drinking copious amounts of water can alter the appropriate sodium concentration of your blood with potentially serious consequences.

Symptoms of Hyponatremia

Ironically, many of the major symptoms of hyponatremia are similar to those of dehydration, including:

1.  nausea and vomiting

2.  muscle weakness

3.  headache

4.  disorientation

5.  bloating and puffiness of the face and fingers

6.  seizures (in severe cases)

7.  loss of consciousness (in severe cases)

Even mild symptoms should not be ignored as some deaths have occurred hours after participants completed an endurance event.

Who’s At Risk?

“Middle-of-the-pack”, recreational athletes are more prone to hyponatremia than are elite athletes because they take hours to complete an endurance event and may be taking in too much water and/or too little sodium. For example, one victim, a 43-year-old woman, died after completing the Chicago Marathon – her first – in more than four hours. Woman, in fact, are particularly susceptible to hyponatremia. In fact, Medicine and Science in Sports and Exercise reported that approximately half of the women but only 14 percent of the men participating in the New Zealand Ironman triathlon developed some degree of hyponatremia. Researchers speculate that women may drink more water than men in relation to their body size and needs and/or they may avoid salt in their diet to prevent water retention.

Treatment and Prevention

So how much water should you be drinking to prevent dehydration but avoid hyponatremia? The American College of Sports Medicine recommends imbibing 17 ounces of fluid two hours before exercise and then drinking at regular intervals to replace water lost through perspiration. But individuals vary in their “sweat rates” so determine yours before participating in an endurance event according to the following formula. Weigh yourself before working out for a half an hour at your anticipated pace and under the climactic conditions you expect. Then weigh yourself again and for every pound you lost (yes, it’s all water) plan to drink a pint per hour during your event or activity. For further insurance, drink a sports beverage containing electrolytes at least part of the time. A recent study showed that hydrating with sports drinks helps prevent hyponatremia by replacing the sodium as well as the fluid lost through perspiration, keeping the proportion of sodium to water content of your blood balanced. Aim for between 50 and 100 mg of sodium per eight-ounce fluid serving — what you find in most commercial sports drinks. An even better choice than Gatorade and its counterparts (most of which now contain high fructose corn syrup) is Recharge, an all-natural electrolyte replacement drink available at Whole Foods and most health food stores. You can also order it in bulk on Amazon.com. I recommend the lemon flavor.

It’s also possible to become both dehydrated and hyponatremic when you try replacing the fluids you’ve lost, but because your blood sodium concentration is so low, the water you ingest isn’t absorbing as efficiently. So, in addition to drinking a lot the few days before your event consider adding a little sodium to your food. And, when participating in any endurance activity longer than four hours, ingest food or fluid containing salt as you go.

Sodium actually enhances fluid absorption and retention. Recent research from the University Medical School in Aberdeen, Scotland had 12 male volunteers ride stationary bikes while ingesting drinks of varying sodium concentrations. The researchers found that subjects urinated less when they consumed proportionately more sodium (i.e., they retained water better). Depending on your sweat rate and the weather conditions, ingesting one or two grams of salt per hour during your event should be adequate to prevent hyponatremia

 Guzzle and Shake

When training and participating in any endurance activity it’s absolutely important to hydrate – but don’t over do it. And, in addition to drinking up, reach for that salt shaker. 

Be Well,

Carolyn

Healthy Fats: Not an Oxymoron

I was giving a nutrition workshop recently when someone in the audience asked, “what constitutes a healthy fat and why are some healthy fats considered “healthier” than others?”. When it comes to nutrition, fat gets a bad rap. Yet, some fats are essential to good health and have many important functions in your body. These healthful, so-called poly-unsaturated “essential fatty acids” (EFAs), are available in foods such as fish, nuts, seeds and oils. In comparison, saturated fats – those in animal products such as butter, lard and marbled portions of meat- are the “bad” fats that can build up in the blood, raise cholesterol and promote heart disease. Unfortunately, when people cut down on fat in their diet, they often avoid all fats, bad and good.

The “friendly” EFAs are further divided in two categories:  Omega-3 and Omega-6 fatty acids. While the Omega-3s have primarily anti-inflammatory functions and help prevent heart disease and alleviate arthritis symptoms, Omega-6s support the skin and are used to make hormones that increase inflammation (i.e. in response to an attack on your immune system), blood clotting and cell proliferation. Omega-3s are abundant in certain oily, cold water fish – such as Atlantic salmon, cod and mackerel, trout, tuna, herring and sardines, as well flax, walnut and flax oils, walnuts and hazelnuts and chia seeds. Omega-6s can be found in cereals, eggs, most vegetable oils, nuts and seeds, legumes, whole-grain breads, baked goods, dairy products, red meat and pork and margarine.

Unfortunately, most people consume far more Omega-6s than Omega-3s, which researchers theorize can lead to heart disease, arthritis,asthma and auto-immune diseases – all of which have been linked to chronic inflammation. In order to reap the health benefits of EFAs, it’s important to balance your consumption of them. While the current average ratio is around 1 to 15  (Omega-3 to Omega-6), the ideal ratio is believed to be 1 to 2. A classic example is the fish tilapia. Currently popular in the US, tilapia is typically a farm-raised white fish which is significantly higher in Omega-6 EFAs than in Omega-3s. So while fish is generally a good choice nutritionally, the fact that tilapia is much higher in Omega-6 makes it a much poorer choice when compared with cold water fish such as wild salmon or cod. 

The following health conditions may benefit from increasing your intake of EFAs.

·   skin problems, including eczema (Omega-3s & Omega-6s)

·   arthritis and fibromyalgia (Omega-3s & Omega-6s)

·   cardiovascular disease  (Omega-3s & Omega-6s)

·   overweight and obesity (Omega-3s)

·   allergies and asthma (Omega-3s & Omega-6s)

Menu Ideas: 

The following are examples of meals and snacks containing a balance of Omega3 and Omega 6 EFAs.

*   Atlantic salmon on a bed of greens sprinkled with flax oil and balsamic vinegar

*   Oatmeal mixed with soymilk, berries, wheat germ and flax seeds

*   Bowl of split pea or legume soup and  handful of 10 walnuts or hazelnuts 

Be Well,

Carolyn