Tips for staying hydrated

Some tips for staying hydrated:
Drink small amounts of water frequently, rather than large amounts less often.
Drink cold beverages to cool your core body temperature and reduce sweating.
Weigh yourself after working out and drink 2-3 cups of water for every pound lost. Your body weight should be back to normal before the next workout.
Pay attention to the amount and color of your urine. You should excrete a large volume that is nearly colorless. Small amounts or dark colored urine can indicate dehydration.

The most important factor!

Water is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. Your body cannot make or store water, so you must replace what you eliminate (i.e., urine, sweat). Everyone should drink at least two quarts (eight cups) of water each day, and athletes need more. Drink plenty of fluids before, during and after sports events to stay hydrated and avoid overheating. When you workout or compete, especially in hot weather, try to closely match the amount of fluid you drink with the amount you lose to sweat.

Cool water is the best fluid to keep you hydrated during workouts or events lasting an hour or less. Sports drinks (i.e., 6-10 percent carbohydrates) are useful for longer events. Most of these types of drinks should be diluted approximately 50 percent with water. Drink even if you are not thirsty. Thirst is not a reliable way to tell if you need water. You won't start feeling thirsty until you have already lost about 2 percent of body weight - enough to hurt performance. And if you stop drinking water once your thirst is satisfied, you will get only about half the amount you need.

The winning edge

Athletes who want a winning edge should get the right nutrition. When you drink enough water and eat a balanced diet, your body can make energy efficiently and fuel top performance. You can make the most of your athletic talents and gain more strength, power and endurance when you train. Base your diet on a variety of factors including your age, size and physical condition; and the type of exercise you are doing. See your doctor for individualized nutrition advice.

A carb loaded diet

To avoid running out of carbohydrates for energy, some endurance athletes like
long-distance runners, swimmers and bicyclists load their muscles with glycogen
by eating extra carbohydrates in combination with doing depletion exercises
several days before an event:
First exercise to exhaustion. Your workout
must be identical to the upcoming event to deplete the right muscles.
Then
eat a high-carbohydrate diet (70-80 percent carbs, 10-15 percent fat, 10-15
percent protein) and do little or no exercise starting three days before your
event.
Muscles loaded with unused glycogen will be available to work for
longer periods of time during competition. See your doctor for advice before
trying a carb-loading diet.

orthoinfo.aaos.org

Tips from Nancy Clark

Tips from Nancy Clark
Don't Arrive Too Hungry
One prerequisite to successful nighttime dining is to eat a hearty lunch or an afternoon snack. This prevents you from attacking the refrigerator the minute you walk in the house in the evening.
Nancy Clark's Sports Nutrition Guidebook ( Human Kinetics, 1997), p. 88

A Game Plan for Good Nutrition
Three basic keys to healthful eating:When choosing your meals and snacks, try to base your nutrition game plan on these three important keys to healthful living:
1. Variety. There is no one magic food. Each food offers special nutrients. For example, oranges provide vitamin C and carbohydrates but not iron or protein. Beef offers iron and protein but not vitamin C or carbohydrates. You'll thrive best by eating a variety of foods. I often counsel athletes who severely restrict their diets. One runner, for example, limited herself to plain yogurt, rice cakes, and oranges. Besides lacking variety, her diet lacked iron, zinc, vitamins A, E, K, and much more.
2. Moderation. Even soda pop and chips, in moderation, can fit into a well-balanced diet. Simply balance out refined sugars and fats with nutrient-wise choices at your next meal. For example, compensate for a greasy sausage and biscuit at breakfast by selecting a low-fat turkey sandwich for lunch. Although no one food is a junk food, too many nutrient poor selections can accumulate into a junk food diet.
3. Wholesomeness. Choose natural or lightly processed foods as often as possible. For instance, choose whole wheat rather than white bread, apples rather than apple juice, baked potatoes rather than potato chips. Natural foods usually have more nutritional value and fewer questionable additives.

What shape is your diet?

Whereas square meals and a well-rounded diet were once the shape of good nutrition, the food pyramid reflects nutrition for the 1990s. The U.S. Department of Agriculture has developed this new model that divides food into six groupings of varied sizes that stack into a pyramid. The pyramid supports the concept of a carbohydrate-based sports diet and offers the visual message that you should eat lots of breads, cereals, and grains for the foundation of your diet; generous amounts of fruits and vegetables; and lesser amounts of animal proteins and dairy foods. The tiny tip of the pyramid allows for just a sprinkling of sugars and fats.

Prevent yourself from getting too hungry!

Food is one of life's pleasures. Food is also important for fueling your body and investing in your overall health. As an active person, you may want to eat well but you struggle with juggling food and good nutrition with your busy schedule of work and workouts, family and friends. Students, parents, businesspeople, and athletes alike repeatedly express their frustrations with trying to eat high quality diets. "I know what I should eat," they tell me. "I just don't do it." Although they take the time to exercise, they don't always make time, or know how, to eat right.
One basic trick to winning with nutrition is to prevent yourself from getting too hungry. Hunger depletes the energy you need to choose the foods that both support your sports program and enhance your health. Whether you are a fitness exercise or an Olympic athlete, you can nourish yourself with wholesome foods, even if you are eating on the run.

Sports Nutrition Market Driving Next-Generation Liquid Formulations

The sports nutrition market is driving demand for more sophisticated liquid formulations of dietary supplements. Boosted by the 6-percent sales increase of the sports nutrition category in 2005, the body-building segment remains pumped up for new supplements that can energize, speed recovery and boost strength faster than before.

Implementation of regulations for pro-hormones and the illegality of synthetic hormones are driving consumers to seek supplements with certain active ingredients shown to naturally stimulate the body’s testosterone in order to build muscle. Consumers crave supplements that fuel energy and burn calories through thermogenesis—achieved via an increase in body temperature, heart rate and metabolism—and combat lactic acid buildup that causes stiffness and sore muscles. And they’re looking for faster and more efficacious delivery systems that bring about the desired results.

One innovative delivery technology is liquid-filled hard capsules. Originally developed by Capsugel, Licaps® capsules offer improved bioavailability and absorption compared to tablets. A liquified active ingredient works quicker because the body doesn’t have to dissolve the solid material in order to prepare the active for absorption.

In addition, by delivering a pre-solubilized liquid active, absorption time in the digestive tract is lessened.
There are two major challenges in creating “super” liquid formulas: reducing particle size and solubilizing the primary active while considering other ingredients in the mix.

The smaller the particle, the quicker it can dissolve and be available for absorption. However, particle-size reduction is challenging because over-reduced particles might re-agglomerate and crystallize. Developing microemulsions—compounds that self-emulsify or liquify the actives—can help the process.

In addition to successful formulation, strict adherence to a pharmaceutical-type, scale-up protocol allows fine tuning of the formula to create consistent results in a cost-efficient manufacturing environment. Effective scale-up runs allow for minor changes of the formula so that full-scale manufacturing yields are high. This process benefits the customer by ensuring a high-quality product and quick delivery to market.

You have to eat

Like many active people who are constantly feeling stressed, grabbing hit-or-miss meals, juggling work with workouts, fighting fatigue, and exercising intensely, you may have turned to vitamin supplements as a panacea to guard your health, compensate for a diet filled with processed foods, enhance your athletic abilities, boost your energy, and promote future "super health. but take note: the same ads and salespeople that entice you to supplements generally downplay importance of food. still need eat wellregardless number pills pop. a supplementif choose one should be part larger plan for an optimal sports diet. your first priority fundamental foods supply vitamins other nutrients need. too many people vitamin pill breakfast in preparation their chocolate chip cookie lunch.they naively believe satisfies 100 percent nutritional needs. are wrong. yes may get needs with pill. we also proteinminerals energyfiber phytochemicals - nonvitamin compounds protect our no provides (calories) nor does it compensate meal sugars fats. poppers naive think any type can magically make up erosive lifestyle.s unlikely commonly occurring diseases agingsuch as diabetes or heart diseaseis caused by deficiency single nutrient.
from Nancy Clark's Sports Nutrition Guidebook (updated, expanded second edition) by Nancy Clark, MS, RD, (Human Kinetics, 1997), p. 201

Diabetes, Exercise and Competitive Sports

People with diabetes mellitus—rapidly approaching one-third of the US population—either cannot produce insulin (Type 1 DM) or the insulin they produce is ineffective in stimulating the uptake of blood sugar (glucose) into the body’s cells (Type 2 DM). Accordingly, if diabetes is untreated, blood sugar rises to dangerously high levels that can eventually cause blindness, nerve damage, and other complications.
Blood sugar can be controlled by the appropriate administration of insulin and other drugs and/or by the manipulation of dietary carbohydrate and exercise.
During exercise, the contracting muscles produce their own insulin-like effect, causing the rapid uptake of glucose from the blood. In people without diabetes, the body naturally reduces its production of insulin to compensate; otherwise, blood glucose would fall precipitously. (A low blood glucose concentration is known as hypoglycemia.) Those with Type 1 DM (and those with Type 2 DM who use insulin to control their blood sugar) must adjust their pre-exercise insulin dosage and their carbohydrate intake before, during, and after exercise to avoid becoming hypoglycemic.
Regular exercise training is usually beneficial for those with diabetes because exercise can reverse many of the adverse metabolic effects of the disease, including the likelihood of becoming obese.
Although precautions must be taken, athletes with uncomplicated diabetes (no other serious diseases) have become champions at elite levels in a wide variety of sports.
Peter A. Farrell, Ph.D.Department of Exercise and Sport ScienceEast Carolina University

Protein-added Sports Drinks Don't Boost Performance During Exercise, Study Finds

"Sports drinks improve performance during prolonged exercise because of two key ingredients: carbohydrate, which provides fuel for working muscles, and sodium, which helps to maintain fluid balance," says Martin Gibala, an associate professor of kinesiology at McMaster. "Research also supports the practice of consuming protein after exercise to promote muscle recovery. However, the alleged benefit of consuming protein during exercise is controversial."

The study, which is published in the August edition of Medicine & Science in Sports & Exercise, found that adding protein to a carbohydrate-electrolyte sports drink did not improve cycling time trial performance compared to the sports drink alone.

The research was conducted on 10 trained cyclists who performed a simulated 80 km bicycle race on three occasions. During exercise, the subjects were given a sports drink, a sports drink supplemented with protein, or a placebo drink that provided no energy. The drinks were similarly flavored and neither the subjects nor the researchers knew what drink was consumed during a given test. The study found that the sports drink improved performance compared to the placebo drink - confirming prior research - but there was no additional benefit of protein supplementation.

"Previous studies that suggested protein was beneficial used 'ride to exhaustion' tests that do not resemble normal athletic competition. In addition, the subjects in those studies received less than the optimal recommended amount of carbohydrate," says Gibala. "Our study shows that protein confers no performance benefit during 'real life' exercise when athletes consume sufficient amounts of a sports drink."

The study, which was funded by Gatorade, comes at a time when the sports drink industry is under pressure to create new products by adding ingredients that might further enhance performance. Some companies have heavily marketed protein-laced sports drinks as the next magic bullet, but Gibala's research disputes such claims.
"Eating a little protein after exercise is important to help repair damaged muscles and promote training adaptations," says Gibala, "but no compelling evidence suggests that endurance athletes need protein during exercise."

Hot climate and youth exercise

CHILDREN'S RESPONSES TO EXERCISE IN HOT CLIMATES: IMPLICATIONS FOR PERFORMANCE AND HEALTH
Oded Bar-Or, M.D.Professor of Pediatrics

KEY POINTS

1. Compared with adolescents and adults, children produce more heat relative to body mass during activities such as walking and running, they have a low sweating capacity, and their body core temperature rises at a higher rate during dehydration. 2. These differences do not interfere with children's ability to sustain exercise unless climatic heat stress is extreme.3. There are no adequate scientific comparisons of the incidence of heat-related illness in children and adults, but certain childhood diseases enhance the risk for a heat-related illness.

Sports nutritionist

Sports nutritionists tend to have varied educational backgrounds. Many have formal training in the field of exercise physiology as well as nutrition. The majority of academic research performed in the sports nutrition and sports supplement area are conducted by Ph.D. level exercise physiologists. Traditionally, the primary health professional that dispenses ‘nutrition’ information is the registered dietitian or RD. However, the education of an RD does not prepare him or her for ‘Sports Nutrition’ due to the lack of academic training in exercise physiology vis a vis the adaptive response to acute and chronic exercise; similairly, sports nutritioinists do not have the broad background of registered dieticians. Sports nutritionists tend to specialize in working with certain athletes (e.g. bodybuilders, endurance athletes, team sports [football, baseball, etc]). Also, sports nutritionists can be found working in academia, with professional/collegiate sports teams, assisting sports nutrition/supplement companies/brands, and working with individual athletes on a personal basis.

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Working out regularly is one of the best ways to keep your body in peak condition. But working out on an empty stomach – or worse, a stomach full of junk food – can lead to less than optimal results. Feed your body regularly with the following super foods to provide optimal fuel for your workouts... and see the biggest rewards!
Top 5 Super Foods for Athletes
OatmealOatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it's packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy. Quick & Healthy: Mix plain oatmeal with milk and add a handful of nuts or seeds and dried or fresh fruit. Toss it in the microwave and cool off with a splash of milk before eating.
YogurtYogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue.Quick & Healthy: Sweeten plain yogurt with your favorite fruit and top with nuts and seeds for a quick snack before or after your workout.
BlueberriesThis miniature super fruit is chock-a-block full of nutrients and is the star of the show when it comes to antioxidant properties. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game. Quick & Healthy: Blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition.
Sweet PotatoesSweet Potatoes may not be your typical vegetable of choice for dinner, but you might want to start making these nutrient-dense super foods a staple after you hear what they has to offer. Sweet potatoes contain more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of Vitamin C and one of the only fat-free sources of Vitamin E. Of course, Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. Last, but not least, sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout.Quick & Healthy: Bake, grill or microwave these nutritious super foods. My favorite way to prepare them is by making sweet potato fries. To do this, cut them in to thin slices, place on a baking sheet, drizzle with a little bit of olive oil and garlic and roast them in the oven.
SalmonSalmon is a source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis. It's no wonder salmon and other fatty fish have been touted as super foods!
source- healthcastle.com

Winter Sports Nutrition

Athletes who participate in cold weather activities have a variety of special needs when it comes to performing at an optimal level while staying comfortable and safe as temperatures drop.

These concerns typically focus on:
Learning basiccold weather exercise safety
Avoiding frostbite and hypothermia
and Dressing for cold weather exercise
But how you fuel your exercise in the cold can also help you perform your best and stay comfortable and safe. Proper nutrition can help regulate your core temperature, and keep your body warm while fueling your muscles. In the summer it's easy to sweat to regulate your temperature and remove excess heat.

In the cold weather your body temperature normally drops. Your metabolism increases to warm and humidify the air you breathe and you tend to burn slightly more calories to stay warm. Breathing in cold, dry air forces your body to warm and humidify that air and with each exhalation, you lose significant amounts of water. Winter athletes need to consciously drink more fluids to replace the water that gets lost via respiration. Add this to a decreased desire to drink (the thirst mechanism is reduced in cold weather) and you can see why one of the biggest nutritional needs during winter exercise is replacing fluids. Dehydration is one of the main reasons for reduced performance in the cold.

When it comes to eating during cold weather exercise, warm foods are ideal, but not very practical. The problem with cold foods and fluids is that they can chill the body. In summer, this cooling effect is helpful during exercise, but in winter hot foods are the better choice.
Ideal foods are complex carbohydrates consumed 2 hours prior to exercise. Soups, chili, bread, bagels, pasta with tomato sauce baked potatoes, cereals, peanut butter, lean meat, and low-fat cheese are good choices.

It's also important to eat continually to replace carbohydrate stores that are being used for exercise and warming. If you don't replace this energy you will likely feel more fatigued and chilled. Children get hungrier more often and fatigue quicker. This is especially important for children. Plan ahead and bring energy bars, chocolate bars, trail mix, bananas, sandwiches or something that you like and will eat.

Consuming Calories at a Clip

So what makes athletes different when it comes to eating? The main thing is that athletes may need more food. Why? They burn more calories by practicing and playing so much.
School-age kids (ages 6 to 12) generally need between 1,600 and 2,500 calories a day. An athlete who is more active than a typical active kid might need to eat more. Calorie needs go up during puberty, so that can make a difference, too.

But each kid is different. It's important to consider how much time you actually spend being active and training for your sport. Attending a soccer practice can be an intense or light workout, depending on a variety of factors. Do you practice 2 hours a week or 12? It will make a difference.

If you're interested, your mom or dad can help you keep a food journal for a few days to get an idea of how much you're eating and if you're getting the nutrients you need. Usually, though, kids do fine just eating a balanced diet of healthy meals and snacks. If you're concerned about your weight or your diet, you might want to talk with your doctor or a dietitian, who specializes in helping athletes.

Hot Tips for Nutrition, Training, and Immune Function

David C. Nieman, Dr.P.H.

Appalachian State University

Prolonged and intensive exertion causes numerous changes in immunity in multiple body compartments. These exercise-induced immune changes occur at the same time the human body is experiencing physiologic and oxidative stress, inflammation, and suppressed function against foreign pathogens. Risk of upper respiratory tract infection (URTI) is 2-6 times higher in endurance athletes compared to controls during the 1-2 week period following competitive race events. URTI risk may be compounded when the endurance athlete goes through repeated cycles of unusually heavy exertion, has been exposed to novel pathogens, and experienced other stressors to the immune system including lack of sleep, severe mental stress, malnutrition, or weight loss.
Although endurance athletes are at increased infection risk during heavy training or competitive cycles, they must exercise intensively to contend successfully. Can athletes use nutrient supplements to counter exercise-induced inflammation and immune alterations? Supplements studied thus far include zinc, dietary fat, plant sterols, antioxidants (e.g., vitamins C and E, beta-carotene, N-acetylcysteine, and butylated hydroxyanisole), glutamine, and carbohydrate. Antioxidants and glutamine have received much attention, but the data thus far do not support their role in negating immune changes after heavy exertion. Most of the focus on nutritional countermeasures has been on carbohydrate.
Research during the 1980s and early 1990s established that a reduction in blood glucose levels was linked to hypothalamic-pituitary-adrenal activation, an increased release of adrenocorticotrophic hormone and cortisol, increased plasma growth hormone, decreased insulin, and a variable effect on blood epinephrine levels. Given the link between stress hormones and immune responses to prolonged and intensive exercise, carbohydrate compared to placebo ingestion should maintain plasma glucose concentrations, attenuate increases in stress hormones, and thereby diminish changes in immunity. Carbohydrate supplementation may also alter immunity following exercise by increasing the availability of energy substrate to immune cells. Glucose is the major energy substrate for immune cells.
Several studies with runners and cyclists have shown that carbohydrate beverage ingestion plays a role in attenuating changes in immunity when the athlete experiences physiologic stress and depletion of carbohydrate stores in response to high-intensity (~75-80% VO2max) exercise bouts lasting longer than two hours. In particular, carbohydrate ingestion (about one liter per hour of Gatorade) compared to a placebo has been linked to significantly lower blood cortisol and epinephrine levels, a reduced change in blood immune cell counts, lower pro- and anti-inflammatory cytokines, and diminished gene expression for IL-6 and IL-8 (two important cytokines) in the muscle. These data demonstrate that the endurance athlete ingesting carbohydrate during the race event experiences a much lower perturbation in hormonal and immune measures compared to the athlete avoiding carbohydrate. Overall, the hormonal and immune responses to carbohydrate compared to placebo ingestion indicate that physiologic stress is diminished.

Remember to feed your body these things:

Building Muscle: Protein vs. Carbohydrates
In keeping with conventional wisdom regarding nutrition, athletes traditionally devour plates of protein-rich foods. The theory was that if athletes ate a lot of protein, they would build a lot of muscle. There is a problem with this tradition, however. Extra protein does not build muscle bulk. On the other hand, a challenging strength training program, coupled with an increase in total daily caloric intake, will build muscle.
Carbohydrates are fundamental for strength training because unlike protein, carbohydrates are readily stored in your muscles for fuel during exercise. Adequate protein is important for building and protecting your muscles, but excessive amounts do not enhance gains in muscle or muscle strength. If you strength train on a regular basis, you should digest 0.5 to 0.7 grams of protein per pound of body weight per day (1.2 to 1.7 g/kg). You can do this by simply eating balanced meals and snacks that contain a source of protein such as meat, poultry, fish, dairy products and fortified soy products, eggs, nuts, tofu and dried beans.Bottom Line: Remember to feed and water your body regularly to get the results you want. A solid strength training diet is just as important as a training plan when it comes to building strength to power up!

Post workout Nutrition

Post-workout nutrition is an extremely important part of any successful strength training diet. As with pre-workout nutrition, timing is just as important after a workout when it comes to recovering your muscle energy. Studies show that eating carbohydrates and protein within 30 minutes of completing a strength training workout is an effective way to restore amino acids and carbohydrate in the muscles. Get energy back to the muscles within 30 minutes and again within two hours to help rebuild muscle energy. Remember your fluids for recovery. Drink at least two cups of water after your workout to help replace the water you have lost in sweat.

What's the key to strength training?

Fueling up is key to any Strength Training Diet
Aim to go into your workout well nourished and well hydrated so that there is enough energy available in the bloodstream and muscles for an effective workout. Plan a pre-workout snack or meal. Fuel your body with foods that are high in carbohydrates and contain a lean source of protein for sustained energy. Some tried and trued protein and carbohydrate combinations include:
homemade smoothies made with milk, soy milk or yogurt and fruit or fruit juice
low fat cheese and crackers
carbohydrate based energy bars and granola bars
yogurt and fruit
½ whole grain bagel or bread with nut butter
Make fluids a priority throughout the day by drinking a cup of water with each meal and snack. To ensure your body is hydrated two to three hours before training, drink two to three cups of water at this time. Follow that by drinking an additional cup of water 10 to 20 minutes prior to your workout.

Simple Nutrition Tips for Recreational Athletes

Simple Nutrition Tips for Recreational Athletes
Eat Breakfast
The level of glycogen in your liver can be substantially lower in the morning after hours of sleep, so you need to refuel your body. It is ideal to choose food items which contain all 3 macronutrients (carbohydrates, protein and fat). For instance, fresh fruit with a yogurt or peanut butter dip, toast with eggs and low fat cheese, or whole grain cereals with milk.
3 - 4 hours before workout
Eat foods high in carbohydrates, such as pasta, breads, fruits and smoothies. Drink plenty of water or sport drinks.
1 hour before workoutHave a snack of an energy bar, a granola bar, 1/2 bagel, large banana, or 4 to 5 graham crackers. Drink at least 12 oz of sport drink (usually 1 swallow or gulp equals about 1 oz).
During Breaks or time-outs
Drink water or sport drinks during time-outs. A sport drink will also give you fuel and replace sodium that is lost through sweat.
After WorkoutDrink ~ 24 oz (3 cups) of water or sports drink for every pound of body weight that you have lost while exercising. Therefore it is good to weigh yourself before and after workout. Also check the color of your urine for hydration status. (The more yellow in color the urine, the more likely that you are dehydrated). Make sure to eat something within 30 mins of ending your workout.
The above are only general sports nutrition tips. If you are a professional athlete, or are involved in body building or more endurance training programs, please speak to a Registered Dietitian for a customized nutrition plan.
source- healthcastle.com

Fruits and Veggies

Any fruits and vegetables are better than no fruits and vegetables. For peak flavor and good value, fresh produce in season is always a good choice. But frozen or canned fruits and vegetables, without added salt or sugar, are just as good for you as fresh. Here some easy ways to sneak more fresh and frozen fruits and veggies into your diet.
Buy many kinds of fruits and vegetables when you shop. Buy frozen and dried, as well as fresh fruits and vegetables
Experiment with new types of fruits and veggies
Keep a fruit bowl, raisins or other dried fruit on the kitchen counter and in the office
Keep a bowl of cut-up vegetables on the top shelf of the refrigerator for snacking
Add fruit to breakfast by having fruit on cereal
Choose fruit for dessert and use frozen fruits for smoothies
Add fruits and vegetables to lunch by adding them in soup, salads, or cut-up raw
Add extra varieties of frozen vegetables when you prepare soups, sauces, and casseroles

Fresh vs. Frozen

Fruits and vegetables are the nutritional powerhouses of your diet. They are brimming with vitamins, minerals, fiber and phytochemicals that may protect against cancer, heart disease, stroke and other health problems. As grocery stores and markets are flooded with the best of the fall harvest, it's important to remember, the more fruits and vegetables you eat, the more you turn on their power! But what if there are slim pickings in the produce aisle? Should you head to the freezer case to pick up bags of frozen fruits and vegetables? You betcha!
Frozen Finds
In 1998, the Food & Drug Administration (FDA) confirmed that frozen fruits and vegetables provide the same essential nutrients and health benefits as fresh. It's no wonder. Frozen fruits and vegetables are nothing more than fresh fruits and vegetables that have been blanched (cooked for a short time in boiling water or steamed) and frozen within hours of being picked. Further, frozen fruits and vegetables are processed at their peak in terms of freshness and nutrition.What's not to like?
"Fruits & Veggies - More Matters"
The idea is to focus on getting MORE fruits and vegetables in your diet. Fresh, frozen, diced, sliced, steamed, raw, whatever. You just want more. In fact, starting in March of 2007, the CDC and the Produce for Better Health Foundation are launching a national campaign with the slogan, "Fruits & Veggies -- More Matters."
The new message replaces the old "Five a Day" campaign, which dates back to the early 1990s. Why? Because five servings of fruits and vegetables is just not enough. Adults need anywhere from seven to 13 cups of produce daily to reap all the health benefits of fruits and vegetables. So, more really does matter.

Men vs. Women

Nutritional Needs: Women vs. Men

Calcium
Women: Calcium is important for women, particularly in lowering the risk of osteoporosis. A diet high in calcium and Vitamin D has been proven to lower risk of bone fractures. In addition, calcium also plays a role in regulating blood pressure. How much for women? For women under 50 years old, the recommended amount is 1,000 milligrams. For women over 50, the recommendation increases to 1,200 mg.Men: Calcium is also important in lowering the risk of osteoporosis in men, but too much of it may be harmful. Studies have shown that men who consumed high levels of calcium from foods and supplements have an increased risk of prostate cancer. How much for men? For all ages, the recommended amount is 800 mg.

Iron
Women: For an obvious reason, women need more iron than men. This is because of women's monthly menstrual cycles. Signs of iron-deficiency anemia include fatigue, inability to concentrate and difficulty in breathing. If you experience these symptoms, do not self-prescribe iron supplements. Instead, always speak to your doctor. In addition, there are different types of anemia and it is not always due to low iron stores. How much for women? For women under 50, the recommended amount is 18 mg per day. For post-menopausal women, the amount goes down to 8 mg. Therefore, it is important to choose an age-appropriate formula if you are taking multi-vitamin supplements. If you are in doubt, speak to your pharmacist.Men: Men need iron too, but again not too much. Studies conducted in the 1980s have shown that men with high iron stores were associated with increased risk of heart attacks. Despite that later studies cannot reproduce the same results, it is difficult to ignore the possible association. How much for men? The recommended amount is 8 mg for men of all ages. It is important to choose an age-appropriate as well as gender-appropriate formula if you are taking multi-vitamin supplements. If you are in doubt, speak to your pharmacist.

Omega 3 Fatty Acids
Women: Omega 3 Fatty acids, a type of polyunsaturated fatty acids, have been shown to help lower triglycerides and increase the good HDL cholesterol. They may also act as an anticoagulant to prevent blood from clotting. Omega 3 fatty acids can be found in almost all fish, but particularly high in fatty fish such as mackerel, salmon, sardines and herring. They can also be found in nuts and seeds, as well as vegetable cooking oils. How much for Women? There is no official nutritional recommendation on how much omega 3 fatty acids we should eat. The American Heart Association recommends eating fish at least two times a week. For individuals with high triglycerides, the AHA recommends two to four grams of EPA+DHA per day provided as capsules such as fish oil or omega 3 supplements under a physician's care.Men: Omega 3 fatty acids benefit men too, but only the marine kind from fish oil. Vegetable omega 3, also known as alpha-linolenic acid (ALA) may not be good for men. Although it is still controversial, high intake of ALA has been linked to higher risk of prostate cancer. How much for Men? Until more is known, men should avoid taking concentrated ALA supplements such as flaxseed oil pills.

Protein
Women: Protein provides energy. They are also important in growth and repair. As a result of the high-protein diet hype, many people eat more protein than they require. Excess protein accelerates calcium loss in urine. Therefore, women with a high risk of osteoporosis would need to watch for protein intake. How much for women? As a rule of thumb, the average requirement is calculated based on 0.8 grams of protein per kilograms of body weight. For instance, a 130 pound (59 kg) woman would need 47 grams of protein daily. If you are an athlete, your protein requirement will increase.Men: Men need more protein, simply because they weigh more. As mentioned above, excess protein accelerates calcium loss in urine. Therefore, men with a high risk of kidney stones should watch for their protein intake. How much for men? The same formula applies to men. The average requirement is calculate based on 0.8 grams of protein per kg of body weight. Therefore, a 165 pound (75 kg) man would need 60 grams of protein daily. In general, both healthy men and women (regardless of body size) will do fine with 60 grams of protein a day. That is equivalent to eight ounces of meat. Again if you are an athlete, your protein requirement will increase.

Fiber
Women: We all know the benefits of fiber! Fiber not only prevents constipation, hemorrhoids and diverticulosis, it can also help reduce the risk for some chronic diseases such as colon and breast cancer. In addition, fiber may help lower the bad LDL cholesterol and the total cholesterol therefore reducing the risk of heart disease. Furthermore, fiber can help lower blood sugar therefore help better manage diabetes. How much for women? 25 g of fiber per day for women under 50 and 21 g for those over 50. That is equivalent to at least 2 cups of vegetables, 1 1/2 cups of fruit and 3 servings of whole grains.Men: Men need more fiber than women. Fiber needs are determined to provide the greatest protection against heart disease as well as based on energy intake. Men in general need more calories and hence they need more fiber. How much for men? 38 g of fiber per day for men under 50 and 30 g for those over 50. That is equivalent to at least 3 cups of vegetables, 2 cups of fruit and 3 servings of whole grains.

Protein in an athlete's diet

Adding protein to your meals can be easy. Here are some examples of protein sources:
Breakfast protein foods include: Nuts and nut butters like almond or peanut butter, seeds, tofu, egg, ham, yogurt, milk, soymilk, cheese.
Lunch and dinner protein foods include: beans, lentils, chickpeas, tofu, eggs, nuts, seeds, meat, fish, poultry, milk, yogurt, soymilk, cheese.

ACTION: Aim for two to three servings of meat and alternatives per day and two to four servings of milk products or soy products per day in order to meet your protein needs.

In athletes, protein needed for recovery

Protein Need for Recovery in Athletes
It is known that carbohydrates are the most efficient source of energy pre-exercise, and for the storage of energy post-exercise. Recent research suggests that protein may also aid in enhancing glycogen replacement after exercise by stimulating the action of insulin, a hormone that transports glucose from the blood into the muscles. In addition, the availability of amino acids from protein may enhance the process of building and repairing muscles. Therefore, there is no need to shy away from a source of protein after a workout!

Sports Nutrition

Athletes who want a winning edge should get the right nutrition. When you drink enough water and eat a balanced diet, your body can make energy efficiently and fuel top performance. You can make the most of your athletic talents and gain more strength, power and endurance when you train. Base your diet on a variety of factors including your age, size and physical condition; and the type of exercise you are doing. See your doctor for individualized nutrition advice.

Hydration
Water is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. Your body cannot make or store water, so you must replace what you eliminate (i.e., urine, sweat). Everyone should drink at least two quarts (eight cups) of water each day, and athletes need more. Drink plenty of fluids before, during and after sports events to stay hydrated and avoid overheating. When you workout or compete, especially in hot weather, try to closely match the amount of fluid you drink with the amount you lose to sweat.

Cool water is the best fluid to keep you hydrated during workouts or events lasting an hour or less. Sports drinks (i.e., 6-10 percent carbohydrates) are useful for longer events. Most of these types of drinks should be diluted approximately 50 percent with water. Drink even if you are not thirsty. Thirst is not a reliable way to tell if you need water. You won't start feeling thirsty until you have already lost about 2 percent of body weight - enough to hurt performance. And if you stop drinking water once your thirst is satisfied, you will get only about half the amount you need.

Fulfilling Protein Needs

Protein Needs for Athletes

The protein needs are easily fulfilled through diet alone without the use of protein supplementation if energy intake is adequate to maintain body weight. Aim to include a source of protein such as eggs, beef, chicken, turkey, fish, cheese, milk, yogurt, nuts, soy and protein-rich vegetables such as lentils, baked beans, black beans and kidney beans at each meal. The protein in these foods will act as an anchor for your carbohydrate energy so that your meal lasts you longer. Ensuring there is protein at each meal will help stabilize blood sugars and enhance satiety.

Protein needs for athletes

Eating the right foods is essential to athletic performance. Most people know that food provides athletes with the energy and nutrients required to reach their peak performance, but the variety of misinformation on the amount of protein an athlete needs is staggering.
Protein is only part of the power
Traditionally eating a protein rich diet was thought to be synonymous with building muscle. We now know that this is misguided information, and that the best sports diet contains adequate but not excessive protein to build and repair muscle tissue, produce hormones, boost immune system and replace red blood cells. During exercise the muscles use carbohydrates as their primary energy source – not protein. Thus it is important that athletes, including athletes in explosive sports, eat adequate carbohydrates before, during and after exercise. Protein, while vital to a healthy diet, will not bring them to victory on its own.

source-healthcastle.com

The money side of vegetables and fruits

• Looking for an inexpensive, fun family outing? Visit a farm that allows you to "pick your own produce." Vegetables and fruit don't get any cheaper, fresher or more delicious than this!

• Compared to the cost of cookies, chips and cakes - vegetables and fruit are a nutritional and economic advantage!

Keep these tips in mind!

Healthy Eating Tip:
• Most people, including kids, tend to eat what is handy. Keep vegetables and fruit in reach and in sight. Keep cookies, chips and candy out of sight and out of reach (better yet, don't keep them around at all).
• Got a sweet tooth? Snack on baby carrots or dried fruit instead of candy.
• Can't get your kids to eat enough veggies? Serve them raw more often. Most kids prefer them this way.
• Substitute whole fruit – fresh, frozen or canned – for fruit juices more often. While juices have lots of vitamins and minerals, they contain very little fibre.• Try at least one new healthy recipe involving vegetables and fruit each week.

More fun ways to eat fruits and veggies

• Keep a bowl filled with fruit on your kitchen counter and on your desk at work. When travelling order up a fruit basket to your room.
• Make a nutritious trail mix with pretzels, nuts, whole grain cereal and plenty of dried fruits like raisins, apricots, figs or prunes.
• Cut your favorite vegetables into snack size pieces. Splash them with a low fat vinaigrette salad dressing and keep them handy in the fridge. Store them in clear, plastic containers. Make sure they are the first thing you see when you open the fridge.
• Pop a pierced potato in the microwave for about ten minutes. Top it with salsa and low fat sour cream or a creamy, low fat salad dressing. Snacking at it's best!
• Refresh yourself with a glass of spicy tomato juice on the rocks.

Great Tips to Include Veggies in Your Day

• Don't leave home without them! Make it a habit to carry vegetables and fruit with you at all times. Pack them in your briefcase, purse, knapsack, or glove compartment. Easy-to-carry options include apples, pears, bananas, clementines, canned fruit cups, baby carrots, cherry tomatoes, dried fruit, grapes and juice paks.
• Everyone loves veggies and dip - including kids. Dip away with carrot sticks, red or green pepper strips, florets of broccoli or cauliflower, mushroom caps and more. Use a low fat creamy salad dressing for dipping.
• Fruits like sliced bananas, apples, pears and berries are also great for dipping. For a fast and tasty dip use a low fat fruit-flavoured yogurt or cream cheese.

High Carb Diets

Researchers found women following a diet low in fat and high in fruits, vegetables and grains actually lost weight, not gained weight. Published in the Journal of American Medical Association in January 2006, the Women's Health Initiative Dietary Modification Trial followed close to 50,000 post-menopausal women for more than 7 years. Results showed that, in the first year, the women trained to eat a healthy low-fat diet lost about 5 pounds. After 7 1/2 years, they still maintained a modest weight loss compared to the women who did not receive education on healthy eating.
Editor's Note - Finally: hooray for a low-fat high-carb diet!
Many diet books blamed high-carb diets as the reason for the obesity epidemics. Healthcare professionals, for years, have been explaining to the public that it's not the carbs - it's actually the total calories that contributes to weight gain. This long-term randomized trial with a large population is a perfect study to prove these diet books wrong. Indeed, it is important to note about this study - these women actually lost weight despite the fact that they were not intending to lose weight at all. Weight loss results would be even more dramatic if they were trying to do so. As the author Dr. Howard noted, the results of this study demonstrated that "long-term recommendations to achieve a diet lower in total and saturated fat with increased consumption of fruits, vegetables, and whole grains, and without focus on weight loss, do not cause weight gain."

source- healthcastle.com

Red meat- bad for health?

Red meat is bad for health
Some people say that they do not eat red meat. When asked why they don't and what do they consider to be red meat, the answers vary dramatically. It is true that some studies linked red meat with increased risk of heart disease partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For instance, a serving of sirloin beef or pork tenderloin has less saturated fats than a same serving size of chicken thigh with skin. It is true that poultry such as chicken and turkey is naturally lower in saturated fats - it is only true IF you do not eat the skin. It is a nutrition myth, however, that red meat is altogether bad for your health. Instead of excluding red meats, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops.

Is this really a myth?

Skipping meals can help lose weight
Many people think that by skipping a meal, they eat less food and therefore lose weight. As we now know, this is a nutrition myth. People who think skipping meals means weight loss fail to recognize that our bodies do not operate this way. If we skip a meal, our body will think that we are in starvation mode and therefore slow down the metabolism to compensate. We then tend to overeat at the next meal. Often times, skipping a meal results in an increase in total caloric intake than if we just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep our blood sugar balanced.

While you may have seen her picture blown across a Center City billboard, on May 20, you'll get the chance to meet her in person. In addition to being seen on the back of SEPTA buses promoting her latest fitness event, Southampton magazine publisher Jami Appenzeller's mug has been seen by I-95 commuters, just north of downtown Philadelphia. The giant display ad was there for months promoting PhillyFit magazine--a bi-monthly periodical launched by
Appenzeller in September 2004 that is currently making waves in the world of fitness publishing.

Less than a year later, Jami hosted her very first PhillyFit Bash. Primarily informational, the first event was an intimate gathering of 500 or so like-minded people attending with an interest in getting healthy and staying that way. Since that first gathering, Appenzeller has hosted four others. Each one different in it's own way, they were all bigger and much better too, she says. The folks at PhillyFit are hosting the sixth annual PhillyFit Bash right here in Bucks County. Slated for May 20 in Warminster, the Bash is a event where folks can learn a lot about sports and fitness organizations in the Delaware Valley.

The first Bash was held in Jenkintown, as was the second. The third Bash was held close to home--at Spring Mill Country Club in Ivyland. While less than 1,000 folks attended the first event in Motgomery County, here in Bucks, more than 10,000 people attended. Needing bigger digs, Appenzeller, a Southampton resident who publishes the magazine and hosts the annual fitness event, had to move the third event out to Ivyland Country Club. With so many attending that one, Appenzeller needed an even bigger spot so she moved the Bash to an office complex in Oaks.

The last Bash was held September 24 on the campus of Villanova University way out there on the main line. This time, Appenzeller wanted to move the Bash back to Bucks County so Velocity Sports Performance, located in Warminster, will host the event this time around. Many times, it's the host that decides where an event will be held, said Appenzeller. Still, Jami needs to keep the Bash mobilized. Since its inception, the size of her magazine has doubled and circulation has increased dramatically--from 40,000 to more than 250,000 readers.

They're the ones scanning the pages of her periodical on everything health, fitness, sports, nutrition and beauty. The fact that the event has been held in so many different types of venues [a golf course, an office complex] has meant that the PhillyFit Bash has taken on different personalities as it moves to different areas of the Delaware Valley. The Bash held in Oaks was an outdoor event, sponsored by such vendors as the Soccer Post, Philly Rock Climbing and Gold's Gym. At Oaks, Appenzeller thought a fitness competition was in order. So, she and her group organized a Fitness Challenge whereby contestants could try their skill in soccer shooting drills and rock-climbing exhibitions. Held September 2005, Villanova was held indoors. It offered a chance for participants to show off their fitness skills in a different way--dance.

Yes, dancers can be fitness freaks, too. "We had Hula dancers; we had belly dancers. It was wild," exclaimed Appenzeller. Published bi-monthly, Appenzeller's magazine has touched on fitness topics that span the gamut of the sports and nutrition world, from Tae Bo to dancing, runner's world to weightlifters. But, Bash-goers don't have to be fitness nuts to attend PhillyFit. Visitors can find information on holistic healing methods and other types of medical solutions to health problems that plague varying sectors of society. A visit to the Bash is worth the trip, says Appenzeller, simply for the informational value alone. "It's amazing how much support is out there, when it comes to fitness," she says. "Hospitals have programs that involve the community in fitness. Business chains are involved. There's so much out there for people to stay healthy. "PhillyFit wraps it all into a nice little package and delivers it right to your doorstep." *** Animals Included

WHAT?! I always thought this was true!

Eating for 2 is necessary during pregnancy-myth!

Energy requirement varies among individuals. Unfortunately, the idea that pregnancy is an ice-cream-free-for-all is a nutrition myth. It is generally recommended that pregnant women increase their daily intake by 100 kcal in the first trimester and 300 kcal in the second and third trimester. For instance, an extra snack before bedtime consisting of a fruit, a serving of milk or yogurt and a few biscuits is often enough. In addition, a daily prenatal multivitamin supplement is often recommended during pregnancy.

Are nuts bad?

Avoid nuts as they are fattening-myth!

Yes, it's true that nuts are quite calorically dense; 15 cashews, for instance, deliver 180 kilocaleries! On top of that, it is very tough not to overeat these tasty snacks. If you can restrain yourself from overeating them, nuts can be a part of a healthy diet. It's a nutrition myth that nuts should be avoided. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols which have all been shown to lower LDL cholesterol. In 2003, the FDA approved a health claim for seven kinds of nuts stating that "scientific evidence suggests but does not prove that eating 1.5 ounces (45 grams) per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.

Myth aboout Carbs

Avoid carbohydrate to lose weight
The key message that many low carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, we will lose weight. This is a nutrition myth, however. Many low-carb diets actually do not provide sufficient carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning is mostly the water that you lose as a result of burning glycogen. The truth is that, in addition to losing water drastically at the beginning, these low-carb diets are often calorie-restricted! Followers only eat an average of 1000 - 1400 calories daily; compared to an average intake of 1800 - 2200 calories. To lose 1 pound a week, you only need to eat 500 less calories per day in your normal diet. Therefore, it doesn't matter if you eat a high or low carb diet, you will lose weight if you decrease your caloric intake to less than that is needed to maintain your weight.

2 Common nutrition myths

Brown Eggs are more nutritious than White Eggs
Contrary to a widely believed nutrition myth, eggshell color can vary but it has nothing to do with the quality, flavor, nutritive value, cooking characteristics or shell thickness of an egg. The eggshell color only depends upon the breed of the hen. According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".


Avoid seafood to lower blood cholesterol
I can't believe that I heard this nutrition myth from my own doctor when he told his patient newly diagnosed with high blood cholesterol to avoid seafood. In fact, cholesterol found in seafood and other meats has little effect on blood cholesterol in most people. Saturated fats and trans fatty acids are the most important factors that raise blood cholesterol, not dietary cholesterol! Saturated fats are usually found in meat products and packaged foods. Trans fatty acids, on the other hand, are also found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil.

Nutrition Myths

According to healthcastle.com, these are the top 3 nutrition myths.

Sugar Causes Diabetes
The most common nutrition myth is probably the misconception that sugar causes diabetes. If you have diabetes, you do need to watch your sugar and carbohydrate intake, with the help of your Registered Dietitian, to properly manage your blood sugar level. However, if you do not have diabetes, sugar intake will not cause diabetes. So far, a diet high in calories, being overweight and an inactive lifestyle are the main risk factors for Type 2 diabetes.

All Fats are bad
The fact is we all need fats. Fats help nutrient absorption, nerve transmission and maintain cell membrane integrity just to name a few functions. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers. Not all fats are created equal. Some fats promote our health positively while some increase our risk for heart disease. It is a long-held nutrition myth that all fats are bad. The key is to replace bad fats (saturated fats and trans fats) with good fats (monounsaturated fats and polyunsaturated fats) in our diet.

Brown Sugar is better than White Sugar
The brown sugar sold at the stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar everyday - the mineral content difference between brown sugar and white sugar is absolutely insignificant. The idea that brown and white sugar have big differences is another common nutrition myth

Fun Facts for Athletes

Did you know?
Salt is needed for athletes in the heat.
Sweat is saltier during the early stages of training and heat acclimation than after an athlete is fit and fully acclimated to exercise in the heat.

Sweat contains more salt when you are starting to become acclimatized, and should decrease as you spend more time training and racing in the heat.

Depending on your sodium losses, you can replace your sodium sweat losses with the salt or sodium in your daily diet and by consuming a sports drink with adequate sodium.

Preventing low sodium in athletes

Preventing Low Sodium in Athletes
During ultra endurance events such as adventure racing and Ironman triathlons, inadequate repletion of sodium can lead to a dangerous condition known as hyponatremia. For most athletes engaged in prolonged exercise, however, the danger of this condition is relatively low if they remain well fuelled and hydrated. Here are some tips on how you can prevent this condition from happening:

Consume saltier foods such as pretzels, broth, sauces, salt bagels, V-8 juice leading up to race day or a long training session.
Hydrate during exercise with a sports drink that contains sodium.
If you are a salty sweater and you are involved in long distance events such as ultra marathons or triathlons, aim to consume 100-250 milligrams of sodium for every 8 ounces of water ingested during endurance training and racing. by- Leah Perrier R.D

Sodium in your diet

Having some salty foods and salting your food replaces some of the sodium lost in sweat. Besides having enough sodium in your diet, you can also consume a sports drink that contains adequate sodium. Check the sodium content of your favorite carbohydrate-electrolyte beverage. Pay attention to how many ounces you consume per hour and estimate your sodium intake per hour. You do not need to replace all of your sodium losses. You only need to consume enough sodium to prevent sodium levels from dropping too low. Sports drinks typically contain 20-60 milligrams of sodium per 100 milliliters.

Sodium and athletes

Salt, or sodium, is a required nutrient in the diet. It helps regulate fluid balance and promotes proper muscle function. Unfortunately, most North Americans have developed an appetite for at least three times the sodium they need. The actual sodium need varies slightly from person to person, but a range of 1,800 to 2,400 milligrams, or one teaspoon of salt, is considered to be a healthy daily dose.

Like fluid requirements, daily sodium needs can also vary greatly among athletes. Some athletes have a greater sodium need because they lose more sodium in sweat. The sodium needs amount that is recommended during exercise is dependent on the amount of sweat produced.

For example, let say that you sweat about 1.5 liters per hour, and your sodium losses per liter may be about 750 milligrams. This means that in one hour, you lose 1125 milligrams of sodium. If you train for three hours, your total sodium sweat losses are 3,375 milligrams of sodium. Clearly, on days when you put in even more hours of training, you will increase your total sodium sweat losses further. -Leah Perrier

Snacks during training

What are snacks I can pack for long (3-4 hour) training sessions?
Pack high carbohydrate, low fiber snacks to keep you fueled during long training sessions. Choose a combination of solid foods and fluids to meet both hydration and carbohydrate needs. Aim for 30-60 grams of carbohydrate every hour and replenish fluids at the rate of 5-10 ounces every 15-20 minutes. A combination of sports drinks, carbohydrate gels, energy bars, bagels or gingersnaps help meet your needs. Set your watch to beep every 15 minutes as a fluid and fuel reminder!
-- Chris Rosenbloom, PhD, RD, Chair, Department of Nutrition, Georgia State University, Atlanta, Georgia

Determining Nutrition Requirements for Athletes

Janet Walberg Rankin, Ph.D., R.D.Virginia Polytechnic Institute and State University

Nutrition can assist an athlete in attaining his performance potential. Although many athletes are convinced of the overall value of nutrition, many specific misunderstandings exist. Athletes look for nutrition information and assistance from coaches, athletic trainers and nutritionists. These individuals need to have a breadth of knowledge from an understanding of the basics of energy metabolism through the interpretation of the food guide pyramid.
The role of nutrition for any person is to maintain optimal health. Athletes look for additional benefits from their foods, including: fuel to delay fatigue, a tool to change body weight and composition, acceleration of recovery, reduction of illness, and prevention of decline in motor skills. Prediction of the limiting fuel for an activity is dependent on knowledge of energy metabolism and fuel utilization for exercise of different intensities and durations. An evaluation of the actual exercise workouts and competitions will help the counselor make decisions regarding fuel requirements for the athlete. Rapid loss of body weight can cause hazards to health as well as performance. Thus, reasonable recommendations regarding appropriate diets for weight gain or loss are critical. Total energy balance is the primary issue, but adequate carbohydrate and protein can also influence results. Athletes who participate in repeated events want to recover as quickly as possible between competitions. Consumption of fluid, carbohydrate and electrolytes provided in specific amounts and times can accelerate recovery. An increase in muscle protein balance is desirable for those participating in resistance exercise. Nutrition surrounding the workout may influence the lean tissue gains obtained from this training. An ill athlete should not compete; thus, every effort should be made to maintain a strong immune system. Nutritional strategies to reduce illness include avoiding rapid weight loss and maintaining body carbohydrate status. Motor skills deteriorate as athletes fatigue during a game or competition. Some evidence suggests that maintenance of carbohydrate intake and blood glucose will delay the fall in motor skill.
Challenges to good nutrition for active individuals include lack of time to attend to food preparation and selection, travel schedules, and performance pressure that may encourage athletes to attempt fad approaches or to take unproven or dangerous dietary supplements. It is the role of the diet counselor to assess the health and diet of the individual, develop a specific dietary plan, and educate the athlete on the value of these changes.

Will the sodium from sports drinks make me retain water?

That depends.
No, if you're worried about excess fluid retention associated with increased blood pressure or body weight. The body very efficiently regulates blood sodium so the small amount in sports drinks (no more than a slice of bread or glass of milk) is insignificant.
Yes, if you consider what happens during exercise. By replacing sodium lost in sweat, it helps maintain extracellular fluid volume and stimulates drinking. This limits dehydration, heat illness and decreased performance.
-- Mark Davis Ph.D., Department of Exercise Science, School of PublicHealth, University of South Carolina

Nothing difficult about healthy eating

Healthy Eating Guidelines are intended to promote overall health while reducing the risk of developing nutrition-related diseases like cancer and heart disease. They are directed at all healthy individuals over the age of 14. There is nothing difficult about healthy eating. It is simply a common-sense approach to food that is easy to live with, once you get used to it.

Are dietary supplements risky?

This is how gssi.com answers this question
Dietary supplements-unlike medicines and other drugs-do not undergo rigorous testing and screening for efficacy and safety.
Some products sold as dietary supplements, especially those containing ephedrine, are associated with serious-and sometimes deadly-adverse side effects. Additional risky supplements include androstenedione and other "prohormone" precursors to testosterone, yohimbine, and products that contain kava.
Even supplements like vitamins, caffeine, creatine, and protein powders that are safe when taken in recommended doses could be harmful if taken in large doses for a long time.
Dietary supplements may contain substances not shown on the package label that may be harmful or can lead to a positive doping test in sport competitions.
How do you know if a product is safe? You don?t. However, vitamin and mineral supplements labeled USP (United States Pharmacopoeia) have passed tests for dissolution, disintegration, potency, and purity. In addition, nationally known food and drug manufacturers generally make supplements under the strict quality control procedures they already have in place.

Building Muscle: Protein vs. Carbohydrates

In keeping with conventional wisdom regarding nutrition, athletes traditionally devour plates of protein-rich foods. The theory was that if athletes ate a lot of protein, they would build a lot of muscle. There is a problem with this tradition, however. Extra protein does not build muscle bulk. On the other hand, a challenging strength training program, coupled with an increase in total daily caloric intake, will build muscle.
Carbohydrates are fundamental for strength training because unlike protein, carbohydrates are readily stored in your muscles for fuel during exercise. Adequate protein is important for building and protecting your muscles, but excessive amounts do not enhance gains in muscle or muscle strength. If you strength train on a regular basis, you should digest 0.5 to 0.7 grams of protein per pound of body weight per day (1.2 to 1.7 g/kg). You can do this by simply eating balanced meals and snacks that contain a source of protein such as meat, poultry, fish, dairy products and fortified soy products, eggs, nuts, tofu and dried beans.


Bottom Line: Remember to feed and water your body regularly to get the results you want. A solid strength training diet is just as important as a training plan when it comes to building strength to power up!

Strength Training Diet 101

Written by Leah Perrier R.D.
If you are an athlete who strength trains as part of your training program, you require the right fuel and fluids to make the most of your muscle and power building sessions. Knowing what to eat and how to stay properly hydrated are essential to creating a strength training diet that can help you reach your fitness goals. Follow these nutrition guidelines to make the most of your workouts.
Fueling up is key to any Strength Training Diet
Aim to go into your workout well nourished and well hydrated so that there is enough energy available in the bloodstream and muscles for an effective workout. Plan a pre-workout snack or meal. Fuel your body with foods that are high in carbohydrates and contain a lean source of protein for sustained energy. Some tried and trued protein and carbohydrate combinations include:
homemade smoothies made with milk, soy milk or yogurt and fruit or fruit juice
low fat cheese and crackers
carbohydrate based energy bars and granola bars
yogurt and fruit
½ whole grain bagel or bread with nut butter
Make fluids a priority throughout the day by drinking a cup of water with each meal and snack. To ensure your body is hydrated two to three hours before training, drink two to three cups of water at this time. Follow that by drinking an additional cup of water 10 to 20 minutes prior to your workout.
Give your muscles solid recovery fuel
Post-workout nutrition is an equally important part of any successful strength training diet. As with pre-workout nutrition, timing is just as important after a workout when it comes to recovering your muscle energy. Studies show that eating carbohydrates and protein within 30 minutes of completing a strength training workout is an effective way to restore amino acids and carbohydrate in the muscles. Get energy back to the muscles within 30 minutes and again within two hours to help rebuild muscle energy. Remember your fluids for recovery. Drink at least two cups of water after your workout to help replace the water you have lost in sweat.
http://www.healthcastle.com/sports_nutrition_strength_training_diet.shtml

Recovery Nutrition

Recovery from intense physical training and competition requires time and a diet that replenishes muscle glycogen, body water, and electrolytes, as well as stores of triglyceride in skeletal muscle. Proper nutrition during the recovery period is essential for rapid and effective adaptation to the stress of intense exercise.
It should be recognized that an intense soccer game or a hard interval training session, although not involving extraordinary levels of total energy expenditure, can be as exhausting as running a marathon because of the depletion of muscle glycogen that can occur with high-intensity exercise. The time to replenish muscle glycogen stores is one reason why athletes are encouraged to take an easy day of training between hard workouts.
For muscle glycogen recovery, it is recommended that people do the following:
Within 15 min after stopping exercise, eat 50-100 grams of rapidly absorbed carbohydrate along with 10-20 grams of protein.
Continue eating 50-100 grams of carbohydrate plus 10-20 grams of protein every 2 hours until your next complete meal.
For the day, eat 400-800 grams of carbohydrate, the exact amount depending upon the intensity and volume of your training (e.g., more exercise requires more total carbohydrate and more rapidly absorbed carbohydrate plus protein).
For body water and salt restoration, it should be recognized that complete rehydration requires sufficient sodium and potassium replacement and extra water intake above that which is lost in sweat and urine during exercise. The most important method for rehydration after exercise is to drink large volumes of fluids and eat meals that contain sufficient salt. When athletes drink without eating salty foods for the two hours after exercise, a significant portion (25-50%) of what they drink will be excreted as urine. When athletes drink after exercise, their bodies retain approximately the following percentages of the beverages they consume: caffeinated diet-cola = 50-60%; water = 60-70%; sport drink = 65-75%.
In the past, little attention has been given to the amount of dietary fat needed for an athlete to recover from exercise. This lack of attention probably stemmed from the idea that the energy content of adipose tissue stores is so large that dietary fat must be nonessential for recovery from exercise. However, it is now recognized that the increase in body fat oxidation characteristic of an endurance-trained athlete is derived almost exclusively from triglyceride fat stored within the skeletal muscle fibers (i.e., intramyocellular triglyceride or intramuscular triglyceride, IMTG). Therefore, it is now clear that in order to fully restore IMTG after exercise training, athletes should eat more fat than is obtained in an extremely low-fat diet. However, it is not known how much dietary fat is optimal for recovery from exercise, and it is not clear if diets aimed at IMTG loading or promoting fat adaptation significantly improve performance. Therefore, athletes are generally advised to eat 50-100 grams of 'healthy' fats each day (~1g fat/kg body weight).
An important premise of these general recommendations is that the optimal mixture of nutrients to speed recovery from hard training and competition can be obtained by eating wholesome foods and beverages, provided correct choices are made regarding food type, amount, and timing. The primary advantages of properly formulated products marketed for 'sports nutrition and recovery' are convenience and good taste.Edward F. Coyle, Ph.D.

FAT METABOLISM DURING EXERCISE

KEY POINTS
1. People store large amounts of body fat in the form of triglycerides within fat (adipose) tissue as well as within muscle fibers (intramuscular triglycerides).When compared to carbohydrate stored as muscle glycogen, these fat stores are mobilized and oxidized at relatively slow rates during exercise.
2. As exercise progresses from low to moderate intensity, e.g., 25-65% VO2max, the rate of fatty acid mobilization from adipose tissue into blood plasma declines, whereas the rate of total fat oxidation increases due to a relatively large use of intramuscular triglycerides. Intramuscular triglycerides also account for the characteristic increase in fat oxidation as a result of habitual endurance-training programs.
3. Dietary carbohydrate intake has a large influence on fat mobilization and oxidation during exercise; when dietary carbohydrate produces sufficient carbohydrate reserves in the body, carbohydrate becomes the preferred fuel during exercise. This is especially important during intense exercise because only carbohydrate(not fat) can be mobilized and oxidized rapidly enough to meet the energy requirements for intense muscular contractions.
Edward F. Coyle, Ph.D.Professor, Department of Kinesiology and Health EducationThe University of Texas at AustinAustin,TexasMember, GSSI Sports Medicine Review Board
source- gssi.com

Hot tips for nutrition

Hot Tips for Nutrition, Training, and Immune Function
David C. Nieman, Dr.P.H.Appalachian State University
Prolonged and intensive exertion causes numerous changes in immunity in multiple body compartments. These exercise-induced immune changes occur at the same time the human body is experiencing physiologic and oxidative stress, inflammation, and suppressed function against foreign pathogens. Risk of upper respiratory tract infection (URTI) is 2-6 times higher in endurance athletes compared to controls during the 1-2 week period following competitive race events. URTI risk may be compounded when the endurance athlete goes through repeated cycles of unusually heavy exertion, has been exposed to novel pathogens, and experienced other stressors to the immune system including lack of sleep, severe mental stress, malnutrition, or weight loss.
Although endurance athletes are at increased infection risk during heavy training or competitive cycles, they must exercise intensively to contend successfully. Can athletes use nutrient supplements to counter exercise-induced inflammation and immune alterations? Supplements studied thus far include zinc, dietary fat, plant sterols, antioxidants (e.g., vitamins C and E, beta-carotene, N-acetylcysteine, and butylated hydroxyanisole), glutamine, and carbohydrate. Antioxidants and glutamine have received much attention, but the data thus far do not support their role in negating immune changes after heavy exertion. Most of the focus on nutritional countermeasures has been on carbohydrate.
Research during the 1980s and early 1990s established that a reduction in blood glucose levels was linked to hypothalamic-pituitary-adrenal activation, an increased release of adrenocorticotrophic hormone and cortisol, increased plasma growth hormone, decreased insulin, and a variable effect on blood epinephrine levels. Given the link between stress hormones and immune responses to prolonged and intensive exercise, carbohydrate compared to placebo ingestion should maintain plasma glucose concentrations, attenuate increases in stress hormones, and thereby diminish changes in immunity. Carbohydrate supplementation may also alter immunity following exercise by increasing the availability of energy substrate to immune cells. Glucose is the major energy substrate for immune cells.
Several studies with runners and cyclists have shown that carbohydrate beverage ingestion plays a role in attenuating changes in immunity when the athlete experiences physiologic stress and depletion of carbohydrate stores in response to high-intensity (~75-80% VO2max) exercise bouts lasting longer than two hours. In particular, carbohydrate ingestion (about one liter per hour of Gatorade) compared to a placebo has been linked to significantly lower blood cortisol and epinephrine levels, a reduced change in blood immune cell counts, lower pro- and anti-inflammatory cytokines, and diminished gene expression for IL-6 and IL-8 (two important cytokines) in the muscle. These data demonstrate that the endurance athlete ingesting carbohydrate during the race event experiences a much lower perturbation in hormonal and immune measures compared to the athlete avoiding carbohydrate. Overall, the hormonal and immune responses to carbohydrate compared to placebo ingestion indicate that physiologic stress is diminished.

Nutrition Needs

Nutrition Needs for Team Sport
Clyde Williams, Ph.D. and Ceri W. Nicholas, Ph.D.

KEY POINTS
High-carbohydrate, pre-exercise meals improve exercise capacity.
Carbohydrate-electrolyte drinks ingested during exercise are of benefit during competition and training.
Fluid ingestion during prolonged exercise helps delay the deterioration in motor skills.
Recovery is improved when about 50 g of carbohydrate are consumed immediately after prolonged exercise and at 1-h intervals thereafter.
During daily training or competition, recovery is likely to be improved when carbohydrate intake is increased to 10 g per kg body weight each day.
Rehydration is quickly achieved during recovery when athletes ingest fluids equivalent to at least 150% of the body weight lost during the exercise.

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Protein Nutrition and Endurance Exercise: What Does Science Say?
Martin J. Gibala, Ph.D., Department of Kinesiology, McMaster University
Introduction
Athletes, coaches and scientists have recognized for decades that training and nutrition are highly interrelated when it comes to improving performance. An accumulating body of scientific evidence now confirms that nutrition can profoundly influence the molecular and cellular processes that occur in muscle during exercise and recovery.1 This brief review analyzes the potential for performance enhancement through protein ingestion, whether during activity or by enhancing muscle recovery.
Protein Ingestion During Exercise
A properly formulated carbohydrate-electrolyte beverage (CEB) improves performance during exercise primarily because of two key ingredients: carbohydrate (CHO), which provides fuel for working muscles, and sodium, which helps to maintain fluid balance.2 Recently, two studies suggested that adding a small amount of protein (~2% whey protein) to a CEB produced improvements in endurance capacity compared to the sports drink alone.3,4 However, the practical relevance of these studies is hampered by the way the research was conducted. First, the rate of CHO delivered in the CEB was less than what is considered optimal for performance2; and second, the method of the performance test (exercise time to fatigue) did not mimic the manner in which athletes typically compete. In a recent study5, we addressed these issues by having trained cyclists ingest a CEB during exercise at a rate considered optimal for CHO delivery (60 gram per hour), and perform a task that closely simulated athletic competition.
Subjects performed an 80-km cycling time trial on three occasions and drank either a 6% CHO blend, a 6% CHO + 2% whey-protein blend, or a sweetened placebo. All of the subjects consumed the solutions at a rate of 1 liter per hour. The study was “double blind” meaning neither the athletes nor the researchers knew what drink was consumed during a given trial. The study was also counterbalanced so that the order in which the subjects received the three treatments was systematically varied to prevent test-order bias. The trials determined that the average performance time was identical during the CHO and CHO+protein trials (roughly 135 min) and both were significantly faster (by approximately 4%) than the placebo trial (141 min). This study5 demonstrated that when athletes ingested a CEB during exercise at a rate considered optimal for CHO delivery, protein provided no additional performance benefit during an event that simulated “real life” competition.
Amino Acid Supplementation During Exercise
In addition to whole proteins, many studies have examined whether consuming specific amino acids or amino-acid mixtures improves exercise performance. These studies have generally reported no benefit, although the issue of branched-chain amino acid (BCAA) supplementation remains debateable.6 In this author’s opinion, the most well-controlled studies show no effect of BCAA supplementation on performance.7 This view is supported by two recent studies8,9 that investigated the effect of this practice during exercise in the heat. The studies involved manipulations designed to reduce glycogen availability and induce dehydration. This technique was used in order to simulate the metabolic conditions athletes experience during the latter stages of prolonged exercise. Using a time trial and exercise to voluntary exhaustion9, both studies found no effect of BCAA ingestion on performance.
Protein Ingestion During Recovery and Acute Muscle Adaptations
Nutrition intake during the immediate post-exercise period may benefit the athlete in that it aids the synthesis of muscle proteins and the replenishment of muscle glycogen. Similar to the effect seen after resistance exercise10, consuming protein with CHO during recovery from endurance exercise promotes muscle repair.11 This effect may be due to a direct effect of amino acids (particularly BCAA) on signaling pathways that control muscle protein synthesis.12 A more controversial issue is whether consuming protein with CHO enhances muscle glycogen resynthesis during the first several hours of recovery from prolonged exercise. In this author’s opinion, which is consistent with leading researchers in the field13, most evidence suggests that ingesting a high amount of CHO at frequent intervals (e.g., ≥ 1.2 g CHO per kg body weight per hour) negates the benefits of added protein. However, if an athlete does not eat a sufficient amount of CHO during recovery, then consuming protein with CHO may augment glycogen synthesis. Thus, similar to the effect on endurance capacity, the beneficial effect of ingesting protein with CHO on glycogen storage may be due to higher energy (nutrient) intake per se rather than any unique physiological mechanism.
Protein Ingestion During Recovery and Subsequent Exercise Performance
Regardless of the potential changes in muscle, one key issue for some athletes is whether consuming protein with CHO during recovery improves subsequent endurance performance. One study14 reported that ingesting a CHO-protein drink during recovery from glycogen depleting exercise (activity lasting more than 90 minutes) markedly improved time to exhaustion during a subsequent exercise bout, as compared to a sports drink. However, the CHO-protein drink provided approximately three times as many calories as the sports drink and thus the improved endurance capacity was likely due to the higher energy intake. Another study15 that did not match energy intake compared chocolate milk, a dilute CHO sports drink and a drink matched to chocolate milk in terms of protein and CHO content. Endurance capacity was improved with chocolate milk and the sports drink compared to the third beverage, even though the latter provided CHO and protein equivalent to chocolate milk and more CHO and energy than the sports drink. The mechanisms that might explain the rather surprising findings from this study remain to be elucidated.
Studies that have compared a CHO-protein drink with a CHO drink that provided the same amount of energy, showed no difference in subsequent 5-km running time trial16 or a timed run to exhaustion17. Additional research in this area is warranted, but at present there is no compelling evidence that suggests consuming protein with CHO during recovery has a direct effect on subsequent exercise performance. Nonetheless, given that protein has been shown to promote muscle recovery after strenuous exercise11, it seems prudent for athletes to consume protein with CHO as part of their recovery nutrition strategy.
Conclusions
Some studies have suggested that consuming protein with CHO during exercise improves endurance performance while other studies have reported no benefits. Additional research will resolve this debate, but it should be remembered that there is no established mechanism by which protein intake during exercise should improve performance.
Recent evidence indicates that when CHO is consumed in sufficient amounts during exercise, adding protein provides no performance benefit and does not enhance muscle glycogen synthesis following exercise.
Consuming a small amount (10-20 grams) of high-quality protein after exercise promotes muscle protein synthesis compared to CHO alone and may enhance the body’s response to long-term training.
source- gssi.com

Top 5 healthiest foods

Top 5 Healthiest Foods - picked by Dietitians

Salmon Hands down! Salmon is my favorite food to substitute meats. It is a good source of protein and omega 3 fatty acids - which has been shown to decrease LDL cholesterol and raise HDL cholesterol. In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.

Soy
Soy products are great substitutes for animal products. I love cooking tofu with various tasty Asian sauces and also enjoy drinking soy milk. Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber. Numerous scientific studies demonstrated that a diet containing significant soy protein may benefit heart health. In addition, more and more studies are being published suggesting other health benefits of soy such as the prevention of prostate & breast cancer as well as osteoporosis.

Greens
Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Personally, I like eating them cooked so I usually stir fry them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!

Berries
Berries by far are my favorite fruits! They are loaded with Vitamin C, folate, fiber and phytonutrients. Indeed, fresh berries are some of the most powerful disease-fighting foods available as they top the ORAC score chart (a method of measuring antioxidant activity). Berries are easy to prepare - just wash and rinse - no need to peel at all! In addition, you may serve berries (fresh or baked) as part of a dessert dish.

Whole Grains
Whole grains have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium, iron and fiber. The new 2005 Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains - that's 3 to 5 servings of whole grains a day. To include more servings of whole grains in your diet, use whole-wheat flour in your recipes instead of white flour. Look for the word "whole" when purchasing packaged foods such as cereals, biscuits, pasta and breads. In addition, try adding wild rice, brown rice, quinoa or barley in your soup to increase whole grain intake.
source-http://www.healthcastle.com/best-healthiest-foods.shtml

Pre-workout Snack Guidelines

Food preferences for pre-workout snacks will vary depending on the individual, type of exercise and level of intensity. For example, endurance athletes can often eat more during a long slow cycle when their heart rate is lower, than while running or training at a higher heart rate. Experiment with the following guidelines to help determine an appropriate snack for you. Choose a snack that:
Contains a sufficient amount of fluid to maintain hydration.
Is low in fat and fiber to facilitate gastric emptying and minimize GI distress.
Is high in carbohydrates such as fruits, vegetables, whole-grain bread, rice, pasta, and cereals to maintain blood glucose levels, and maximize carbohydrate stores.
Contains some protein for staying power throughout your workout.
Is low in simple sugars such as candy. They can send your blood sugar level shooting down, leading to a severe drop in energy.
The more time you allow between eating and exercise, the larger the quantity of food you will be able to eat. Allow more digestion time before intense exercise than before low-level activity. Your muscles require more blood during intense exercise, and therefore less blood will be available to your stomach to help with digestion. If you have a finicky stomach, try a liquid snack prior to your workout. Liquid snacks such as smoothies or sports drinks tend to leave the stomach faster than solid foods do and will be easier to digest. Choosing the appropriate snacks will be dependant on the individual. Some people have a tough time digesting anything solid prior to a workout while and others can munch on an energy bar during intense activity such as running.

Pre-workout snack ideas

Stock up on bundles of energy prior to your workout by including a nutritious snack. Eating before exercise, as opposed to exercising in the fasting state, has been shown to improve performance and is a great way to boost stamina and endurance. The purpose of a pre-workout snack is to:
Help prevent a low blood sugar which can wreck havoc on your energy level resulting in light-headedness and loss of concentration.
Top up your muscle and liver carbohydrate stores to provide lasting energy for the duration of your workout, and
Prevent hunger during your workout


Pre-Workout Snack Ideas:
Here are some snacks that pack a punch to keep you energized throughout your workout:
A small bowl of cereal with a banana
¾ cup of yogurt with ½ cup berries
1 bagel with non-hydrogenate peanut butter
½ cup trail mix
An English muffin with nut butter and honey
A smoothie made with milk or juice, fresh or frozen fruit, and wheat germ or flaxmeal
3-4 fig cookies or a low fat granola bar
Remember the golden rule of eating familiar foods before a race or competition. This would not be the time to try something new! Trial and error during training will help you find the fuel that will work best for you.

Simple Sports Nutrition Tips

Eat Breakfast
The level of glycogen in your liver can be substantially lower in the morning after hours of sleep, so you need to refuel your body. It is ideal to choose food items which contain all 3 macronutrients (carbohydrates, protein and fat). For instance, fresh fruit with a yogurt or peanut butter dip, toast with eggs and low fat cheese, or whole grain cereals with milk.
3 - 4 hours before workoutEat foods high in carbohydrates, such as pasta, breads, fruits and smoothies. Drink plenty of water or sport drinks.
1 hour before workoutHave a snack of an energy bar, a granola bar, 1/2 bagel, large banana, or 4 to 5 graham crackers. Drink at least 12 oz of sport drink (usually 1 swallow or gulp equals about 1 oz).

During Breaks or time-outs
Drink water or sport drinks during time-outs. A sport drink will also give you fuel and replace sodium that is lost through sweat.

After Workout
Drink ~ 24 oz (3 cups) of water or sports drink for every pound of body weight that you have lost while exercising. Therefore it is good to weigh yourself before and after workout. Also check the color of your urine for hydration status. (The more yellow in color the urine, the more likely that you are dehydrated). Make sure to eat something within 30 mins of ending your workout.