Good Day, All!
It’s ‘Olympics Season’ and I wanted to provide some resources regarding nutrition for us regular civilians, as well as athletes, weekend warriors and professionals, alike.
The better prepared you are, physically and nutrition wise, the better your performance and overall health will be.
Having Lived With a Runner For Twenty Years, I Have Been Able To Witness, Firsthand, the Dos and Don’ts of Nutrition and Athletes.
Take the Time to Take Care of Your Body and It Will Return the Favor to You Tenfold.
So What Do You Need To Know????
A. Carbohydrates
**Provide Energy for Short Duration or Low Intensity Exercise
**Avoid ‘Glycogen (stored glucose) Depletion…..Hitting The Wall’
http://www.toyourhealth.com/mpacms/tyh/article.php?id=1633
Symptoms of Glycogen (glucose) Depletion
1. Lightheadedness
2. Dizziness
3. Hallucinations
4. Heavy Leg Sensation
Carbohydrates (BIG SUGAR) break down>>>Glucose, Fructose and Galactose (small sugars)>>>FUEL
Carbohydrate Load (Replace Depleted Glucose Stores in Muscle, Liver and Blood)…..2-4 Hours After Exercise
Ideally, You Want to Load Up on Complex Carbohydrates, Fluids, Proteins and Fats, Before, During and After Your WorkOut.
Goals….
1. Maximize Glucose Storage
2. Optimize Performance
3. Improve Recovery Time
Here are Some Examples and Recommendations of Great Carbohydrates:
- Bananas
- Berries
- Brown Rice
- Energy Bars….Preferably Composed of Fruits, Nuts and Whole Grains….High in Carbs, Moderate Proteins and Low in Fat and Fiber
- Low Fat Yogurt
- Old Fashioned Oatmeal
- Sport Drink
- Tomato Sauce
- Whole Grain Bread
- Whole Wheat Pasta
www.running.competitor.com/2014/04/photos/the-best-carbohydrates-sources-for-runners_12953
Ideally, Consult a Fitness and/or Nutrition Expert!
**If Unable to Afford or Find an Expert Who Meets Your Needs/Desires, then Start with the Online Options Listed Below**
1. Calculate Your Nutritional Requirements/Goals
http://www.myfitnesspal.com/recipe/calculator
http://nutritiondata.self.com/
https://fnic.nal.usda.gov/dietary-guidance/interactive-tools/calculators-and-counters
B. PROTEIN
Recommended Daily Allowance (RDA)…….0.8g/kg of Body Weight per Day
Endurance (Ex. Marathoners)………………………………………………1.2-2g/kg
Strength and Power (Ex. Weight Lifters)……………………………..1.4-2g/kg
Recreation/’Weekend Warrior’………………………………………..1.1-1.4g/kg
Types of Protein for Exercise and Athletes….
Leucine……Essential Amino Acid>>>>>>Initiates Muscle Protein Synthesis
Sources…..
1. Dairy Products
2. Beef
3. Poultry
4. Seafood
5. Pork
6. Peanuts
7. Beans
8. Lentils
**As Much As Possible, Derive Your Nutritional Supplements Via Natural Means….Fruit/Vegetables/Naturally Foods****
http://www.ncbi.nlm.nih.gov/pubmed/22150425
http://www.todaysdietitian.com/newarchives/060114p22.shtml
http://www.todaysdietitian.com/newarchives/060114p22.shtml
C. FATS
Your Body Requires Omega-3 and Omega-6 Fatty Acids
*Energy to Drive Activity
*Energy for Longer or More Intense Work Outs
*Should Make Up a Minimal of 15% of Daily Caloric Intake (Recommended 20-35%)
*Deficiency Impairs Performance and Recovery
*Regulates Inflammation in Body
Sources:
1. Vegetable and Nut Oil
2. Meat
3. Dairy
4. Walnuts
5. Cold Water Fish (salmon)
6. Flaxseed
***Minimize Saturated Fats (Animal Meats/Eggs/Fried Foods/Butter/Snack Chips/Processed Baked Goods)***
***Maximize Unsaturated Fats (Fish, Nuts, Beans, Olive/Canola/Peanut/Sunflower Oils)***
http://healthyeating.sfgate.com/importance-healthy-fats-athletes-1722.html
http://healthyeating.sfgate.com/many-fat-grams-per-day-4137.html
D. Vitamins/Minerals/Supplements
**Consult Your Physician, As Well As Your Nutrition/Fitness Expert for Nutrition Supplements Guidelines and Recommendations.
**Depending Upon Your Personal History and Medical Work-Up/Blood Work, You May Require Modifications to the Daily Recommended Daily Allowance (RDA) of Vitamins and Minerals.
**And If You Are Currently Taking Nutritional Supplements, Particularly GNC, Walmart, Walgreens or Target Brands, You Will Find the Following Information Fruitful and Frightening…..
BUYER BEWARE!!!
***Be careful of the brand and type of nutritional supplements. There have been articles reporting that many ‘popular’ supplements have minimal to any of the ingredients they list on the container/bottle/package****
http://www.cbsnews.com/news/herbal-supplements-targeted-by-new-york-attorney-general/
http://www.cbsnews.com/news/herbal-supplements-targeted-by-new-york-attorney-general/
FYI…..
DNA Tests Matched Labeled Ingredients…..
GNC…………….22% of the time
Target………….41% of the time
Walgreens……18% of the time
Walmart……….4% of the time
E. Fluids and Hydration
How Much Water????
www.nationalacademies.org Recommendations:
Infants, 0-6 months……………………0.7L/day
Infants,7-12 months……………………0.8L/day
Children, 1-3 yrs of age………………1.3L/day
Children, 4-7 yrs of age………………1.7L/day
Males, 19 yrs of age and older……..3.7L/day
Females, 19 yrs of age and older….2.7L/day
Pregnant Women………………………..3.0L/day
Lactating Women………………………..3.8L/day
http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx
http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/9_Electrolytes_Water%20Summary.pdfWhat
http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/9_Electrolytes_Water%20Summary.pdfWhat
http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/9_Electrolytes_Water%20Summary.pdfWhat
Athletic Modification to Daily Water Requirements…..
1. General Rule….
Consume 500 ML(milliliters)=1/2 of a Liter…..of Water per Hour of Vigorous Exercise….In Addition to the Daily Requirements, Based Upon Age and Sex
2. No Advantage to Fluid Intake During Exercise of Less Than 30 Minutes in Duration
http://www.ncbi.nlm.nih.gov/pubmed/1895359
http://www.ncbi.nlm.nih.gov/pubmed/1895359
3. In Hot Weather…..Think Chicago Mid-July……Long Distance Runners Can Lose Up to 2 Liters Per Hour!!!!!
On Average…..1 Liter of Water Loss Per Hour of Exercise
Fluid Loss in Excess of 5% of Body Weight>>>>>30% Reduction in PERFORMANCE!!!!
Begin Exercise WELL HYDRATED!!!
500 ML (1/2 Liter) of Fluid, 10-15 Minutes Prior to Exercise!!!!
250ML (1/4 Liter) of Fluid Every 15 Minutes, If Exercising Longer Than 30 Minutes
Less Than 1 Hour…………….Water Is Adequate
Greater Than 1 Hour………..Formulated Drinks With Carbohydrates and Electrolytes
****Consult Nutrition/Fitness Expert For Recommendations Regarding Specially Formulated Drink Supplements…..QUALITY MATTERS!!!!!****
http://www.milk.co.uk/page.aspx?intPageID=126
http://www.milk.co.uk/page.aspx?intPageID=126
Check Out the Link Below For Specific Calculations to Determine Water Loss and Exact Replacement, Based Upon Weight.
http://breakingmuscle.com/nutrition/an-athlete-s-guide-to-hydration-when-what-and-how-much
http://breakingmuscle.com/nutrition/an-athlete-s-guide-to-hydration-when-what-and-how-much
Are There Any Other Types of Liquids Should You Consume During Physical Activity????
Vigorous Exercise Will Result in Significant Water Loss, As Well As Electrolyte Disturbances….Sodium (Na) and Chloride (Cl)
Look For Supplements with the Following:
- 4-9% Carbohydrates per 8 0unces
- 120-170 mg of Sodium…..Can Also Supplement with ‘Salty’ foods, Ex. Peanut Butter, Tomato Juice, Pickles
- Other Foods to Restore Electrolyte Losses….
- Leafy Greens
- Tomatoes
- Celery
- Bananas
- Yogurt
- Nuts
- Beans
http://www.ncbi.nlm.nih.gov/pubmed/1895359
http://www.ncbi.nlm.nih.gov/pubmed/1895359
http://www.ncbi.nlm.nih.gov/pubmed/1895359
http://www.ncbi.nlm.nih.gov/pubmed/1895359
http://www.ncbi.nlm.nih.gov/pubmed/1895359
http://www.ncbi.nlm.nih.gov/pubmed/1895359
******As Always, Contact Your Physician, or other Health Care Provider (HCP), For Recommendations and Evaluation, Prior to Implementing Any Changes to Your Diet or Physical Regimen****
Please Remember That If You Are Doing Any Physical Exercise At All,
You Are WAY Ahead of The Game…..
And We SALUTE You!!!
Just Be Sure That You Are Safe and Protected!!!
RESOURCES!!!!
TahKole Fitness
http://www.tahkolefitness.com/
Charmaine Gregory
https://www.facebook.com/CharmaineGregoryMD/
Shari Diaz – Family, Food, Fitness & Fun
https://www.facebook.com/CoachShariD/?fref=ts
Michele Couri
https://peoriaintegrativewomenshealth.com/integrative-elements/
Exception Article on Nutrition for Athletes by https://www.facebook.com/nancy.martinmolina
http://www.toyourhealth.com/mpacms/tyh/article.php?id=1633
https://fnic.nal.usda.gov/dietary-guidance/interactive-tools/calculators-and-counters
http://www.cbsnews.com/news/herbal-supplements-targeted-by-new-york-attorney-general/
As Always,
Be Well. Be Safe. Take care.
Lisa Whitty Bradley, M.D., FACS
CEO & Founder
Chicks With MDs, LLC
Chicks With MDs
WWW.CHICKSWITHMDS.COM
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