The word antioxidant has become quite a buzz word in the health world.  We see labels touting, “great source of antioxidants” and health professionals often recommend getting more of these powerful nutrients. Often when I ask people about the purpose of antioxidants, I get a confused stare. Most people are familiar with the term and have a vague notion of what they are but to explain what they do… well that is a different story. So here’s the scoop:

As a response to normal daily activities and environmental influences, our body is constantly producing damaging molecules called free radicals.  Because these molecules are so unstable, they often “attack” the body’s cells to gain stability. This creates a damaging chain reaction.  Antioxidants quench these free radicals and help prevent further damage. 

Our body is equipped with internal antioxidants and mechanisms to fight free radicals, but it also depends on the defenses we get from various foods. This is where Vitamin E, Vitamin C, beta-carotene and other phytonutrients come into play.  When we eat foods containing these important compounds, our body can better defend against free radicals and preserve the integrity and strength of our cells. 

Athletes have increased nutrient needs across the board…of course this means a need for more calories to fuel increased activity, but it also translates to a need for more antioxidants to help keep free radical damage at bay. By consuming a diet that includes a variety of foods as well as lots of colorful fruits and vegetables, athletes most likely get all of the dietary antioxidants that the body needs.  A multivitamin may help “top off” essential nutrient stores but the body benefits from whole foods more than it does from supplemental vitamins. 

So…setting the science aside, what does this mean for you as an athlete striving to perform at your highest potential?
Eat Food!

1.) Whole grains – when the whole grain is in tact (as opposed to being broken down and processed), more of the vitamins and minerals are retained.  Whole grains are a great source of vitamin E – a powerful antioxidant.

2.) Fruits and Vegetables – a colorful diet ensures a wide variety of antioxidants – vitamin C and beta-carotene are found in red, yellow, and orange fruits and vegetables, but other colorful produce contains essential phytonutrients. Scientists are still identifying the wonderful properties of these powerful little compounds, but it seems that all of these food constituents work in synergy with one another. In other words, eating a carrot is better than taking a pill that contains beta-carotene, and eating an orange is better than taking vitamin C capsule. All the more reason to eat food and not individual nutrients! 

Happy Eating!

As a middle school, high school, or even collegiate athlete, you are often practicing and competing after school, which means that the bulk of your pre-training/pre-competition meals take place during school. Whether you pack your lunch from home or pick up lunch at your school’s cafeteria, the choices you make can have an impact on your performance later in the day. Remember that your goal is to consume a low fat colorful meal that is rich in quality carbohydrates (whole grains, fruits and veggies, low fat dairy).  Couple this meal with a good source of protein (quality deli meat, nuts/seeds, tuna/salmon, beans, low fat dairy). When you are packing your lunch from home, it can sometimes be difficult to come up with ideas and variety. Here are some tips and suggestions on what to pack for quality school lunches that will keep you going for your afternoon workout. 

Main Courses:

• Pasta salad (leftover pasta with veggies and a sprinkling of cheese)

• Salmon salad in a whole wheat pita (like tuna salad but use canned salmon instead)

• Peanut butter & banana sandwich with honey on whole wheat bread

• Baked potato (cooked and wrapped in foil) with olive oil and a side of low fat cheese slices

• Soft taco with steamed veggies (leftovers) and cheese, add meat or beans for protein

• Turkey wraps (turkey, cheese, and veggies on a whole grain tortilla)

• 2 Hard boiled eggs with bagel or 2 slices whole wheat bread & sliced veggies

• Rice bowl with black beans and diced vegetables

Snacks/Sides:

• Dried fruit and nuts
• Yogurt and fruit
• Fruit salad
• Diced produce w/ a small container of dipping sauce
• Whole wheat crackers & string cheese
• Pumpkin bread
• Whole grain pretzels with peanut butter

Drinks:

• 100% fruit juice (8-12oz)
• Chocolate/Vanilla/Strawberry Milk (low fat)
• Water (with lime/lemon)
• Homemade iced tea (only slightly sweetened if at all)

So the Olympics are over, and one of this year’s most popular figures was, of course, Michael Phelps.  In addition to capturing the media’s attention for his record-breaking eight swimming gold medals, Michael’s diet was a major topic of discussion.  By some reports, Phelps consumed up to 12,000 calories/day eating egg sandwiches, pancakes, energy drinks, an entire pizza and a couple pounds of pasta.  Does this even seem possible? To address the issue, let’s consider the factors that influence how much athletes need to eat:

RMR: Each of us has a resting metabolic rate, which is the amount of calories the body needs to fuel its most basic functions – breathing, pumping blood, cell functioning, nutrient distribution, etc. This value varies from person to person and is affected by gender, size, and muscle mass.

Activity: Activity includes not only formal exercise but any movement.  This is where a lot of variation comes into play when we discuss the needs of different individuals.  Someone who works out for 60 minutes a day requires more energy than someone who sits at a desk all day.  Likewise, an athlete who works out six to seven hours per day (as is the case with Phelps) needs more fuel than an athlete working out only an hour a day.  There is an obvious economy of scale here.

Generally speaking, if our weight remains stable over time, we are doing a good job managing energy intake with energy expenditure.  If weight drops, we have created a calorie deficit, and if weight creeps up, we are in a calorie surplus.  Minor adjustments to food choices, exercise duration/intensity, and general movement can bring us back into balance.

Because of these factors, there is not a set amount of calories that an athlete should consume in a given day – it will vary considerably based on gender, size, muscle mass, sport, duration of activity, and season.  Here is my best advice:

• Each meal should look like this: mostly carbohydrates, some lean protein, healthy fat for flavor and texture, and lots of color (colorful meals have lots of vitamins and minerals – natural color that is!)
• Pay attention to the body’s natural cues and ask yourself, “Am I hungry? Am I full?”
• Monitor weight from time to time to determine whether or not you are meeting your specific goals.

In the middle of summer, many more athletes across a range of sports complain about muscle cramping. The condition can be frustrating and debilitating, keeping athletes from performing at their best. Researchers think that most cramping is the result of muscle fatigue; so being prepared, well conditioned and well fueled may help delay fatigue and keep you cramp free.  Following are some tips to help reduce the risk for muscle cramping.

First it is important to rule out any pre-existing medical condition. If you can answer “yes” to any of the questions below, seeing a physician for an in-depth evaluation is recommended.

1.)   Is the cramping caused by physical exercise of very mild intensity and duration?
2.)   Does the cramping occur at rest?
3.)   Is the cramping associated with any other symptoms?
4.)   Does the cramping episode occur during every exercise bout?
5.)   Does passive stretching aggravate, rather than relieve the cramping?
6.)   Is there a strong family history of cramping?
7.)   Could the cramping be a side effect of medication?
8.)   Is cramping associated with dark urine after exercise?

Muscle cramping is more common in hot and humid conditions so be prepared for the environment in which you will be training or competing.

If cramping is a consistent problem, you may need to lower your intensity level to continue exercise without cramping.

Train!  Being well conditioned may help alleviate cramping symptoms and incidence.

Stay hydrated–know your sweat rate and drink accordingly. Sport drinks not only deliver fluid to maintain hydration, but they also provide carbohydrates and electrolytes–two key players in preventing cramping.

Pay attention to diet–being properly fueled with carbohydrates may help reduce muscle fatigue and prevent cramping. Consume a good pre-training/competition meal and stay fueled with sports drink or carbohydrate-rich snacks during exercise lasting more than 60 minutes.

Source: Schwellnus MP, Drew N, Collins M. Muscle cramping in athletes - risk factors, clinical assessment, and management. Clin Sports Med. 2008;27:183-94.

As many of you gear up for summer training camps and intense workouts with your high school teams, paying attention to your hydration status can help keep you at the top of your game. Here are some quick tips for staying hydrated during the heat of the summer:

• There is no set amount that you should drink in a given day, and remember that both food and fluid contribute to overall hydration status. Foods with high water content include fruit, vegetables, cooked grains, soups and dairy and should contribute to your daily diet. The bulk of your fluids should come from water, low fat/nonfat milk, sport drinks (during exercise) and 100% juice.
• Eating helps keep you hydrated. Be sure to drink fluids while you are eating; make it a habit to drink at least 16 oz of water, juice or milk with meals.
• If you are exercising in the heat, saltier foods help preserve electrolytes as well as encourage drinking. Reach for pretzels, dry roasted nuts or whole grain crackers as a pre- or post-workout snack.
• Know your sweat rate. Weigh yourself before and after a typical workout to see how much water weight you have lost and determine your sweat rate. (1lb = 16oz of fluid.) Replenish your fluid losses by 150%. For more information, check out this sweat rate workshop PDF.
• If you are a salty sweater (i.e., salt residue on clothing or salt crystals around face) consume a sport drink (containing electrolytes) in addition to water during workouts that will exceed 45 minutes.
• Start your workout well hydrated. Before a game or match in the heat, hydration must begin at least 4 hours before you step to the line, or walk onto the field or court to allow your body time to absorb the fluid and reach an appropriate equilibrium.
• A simple way to monitor your own hydration status is to evaluate your urine color. You’re goal should be the color of pale-lemonade.
• Follow your thirst – being thirsty is a good indicator that you need something to drink; however in young athletes (<18 years) the body’s thirst mechanism is still developing, so it is imperative to establish good eating and drinking habits for optimal hydration.

ATTN: Female Athletes

The sport dietitian’s ability to make recommendations for athletes is constantly evolving as we learn more and more about how athletes respond to nutrition practices before, during and after exercise. One of the ways in which we gather this information is through research involving athletes.

A area of particular interest is the female athlete.  Boys and girls are different, and learning how to best treat each group individually is a major effort of the sport dietitian.  For the past 15 years we have been evaluating a condition known as the Female Athlete Triad (Triad), which is the relationship between eating habits, menstrual function and bone health in young women.  As our understanding of this syndrome evolves, we recognize that there is a lack of research with younger women.  Understanding this younger, adolescent population is a key component to developing recommendations for a lifelong approach to athletic and nutritional health.

We are searching for young female athletes (all sports), ages 13-19 to take part in a research study that will help develop more fully the understanding of the Traid in adolescents.  To participate in this confidential and anonymous, online survey, please follow click here and answer the questions that follow.  Your participation is greatly appreciated.

Stay tuned to this blog for more information about the three components of the Triad.

A reality that many of us face as athletes is the occasional injury. Depending on the severity/type of your injury, nutrition may play a role in aiding recovery. Here are some tips to keep in mind regarding what and how to eat when you are injured.

1. Adjust energy intake to match energy expenditure. We don’t want an injury or time off from sport to correspond with a significant change in weight. As athletes, we are used to high-energy expenditures and therefore higher energy intakes. If an injury takes you out of training all together, remember that your eating habits and patterns must change as well. Focus on eating intuitively:

Eat when you are hungry, stop eating when you are full

Establish routines, it is still important to eat regularly throughout the day, so set aside time for meals

2. If you are coming back from surgery, or your body has a lot of physical healing to do, focus on getting enough protein, vitamins, and minerals.

Incorporate a small amount of protein into every meal and snack

Eat lots of fruits and vegetables (vitamin C aids in healing and tissue repair). Add color to your plate!

3. Focus on nutrient density! Choose foods that pack in a lot of nutrients for their calorie content.

Think: Lots of fruits and veggies (antioxidants, & bone strengthening nutrients)

Low fat dairy (calcium, protein, vitamin D)

Whole grains (B-vitamins important for energy metabolism

4. Keep your good habits. When we are at the top of our game, nutrition seems important, and so we focus on eating well. Nutrition is just as important during periods of injury. Injuries can also be a time to develop good habits if you aren’t quite there yet.

Remember to treat your body well and it will treat you well.

As a high school athlete, I have to admit that I didn’t do much grocery shopping. But learning some simple skills and making a few key observations may help those of you who will soon be making the transition into the kitchen as you move from high school into college athletics at the end of the summer. It is worth it to take a trip to a grocery store just for the sake of looking around – this time from the perspective of the athlete and food shopper not just the consumer.

So how do you shop for a balanced meal?

1. Start with the basics: pasta, rice, whole-grain bread, cereal, oats, chicken broth (for making soup), olive oil, eggs, low-fat milk & yogurt, lean meat, etc. Notice that the first few ingredients will last throughout the week or month and are less perishable. Often these are things that can be bought less frequently. Also think about where you find these items in the store. Most of these foods can be found around the perimeter of the store – this is where you want to spend the bulk of your time at the market. It is where you will find the least processed foods that are full of healthy, energizing nutrients – perfect for athletes!
2. Think about adding color. Remember that we want every meal to be colorful and bright. Think berries on cereal, a glass of orange juice or a pasta dish with tomato sauce and veggies. Most of the color we can add to our diet comes from fruits and vegetables. Use this thought process to navigate the produce section. Think of foods that will go with the staples: veggies with pasta, bananas on cereal, tomatoes for a sandwich, lettuce for salads, fruit for snacking, etc.
3. Snacks: As an athlete it is always good to have snacks – items to pop in a gym bag, a travel pack, or to take as a pre- or post-workout snack. Things like crackers, granola bars, pretzels, nuts and dried fruit. To choose healthy snacks, avoid products with high fructose corn syrup, and in general look for whole grains. The least processed foods have the fewest ingredients, so try and avoid products with too many unpronouncables.

A lot of knowing how to shop and what to shop for comes from experience, but an easy way to get around that “need experience to get experience” conundrum is to plan and think about creating well-balanced, complete meals before you get to the store.

Stay tuned for more to come on meal planning!

In the area of food and sport, we focus a lot of attention on recovery nutrition. I devoted an earlier post to what I call the 3, 4 Rule – 3 eating episodes within 4 hours of an intense workout or competition.

We can use both sport foods (things like bars, gels, sport drinks, etc.) and whole foods to repair damaged muscle tissue and replenish lost carbohydrates for maximal recovery. Sport foods are marketed for this purpose, but what whole foods fit the bill?

When I finish a long run in the heat of the summer, the last thing my body feels like doing is eating, so I try to start the recovery process with beverages that will not only aid in re-hydration but also promote muscle repair and replenish carbohydrates. A smoothie is one of my favorite options for incorporating fluid, carbohydrates and protein, and it is a versatile medium for blending lots favorite flavors.

The Basics:

• ½ c plain or vanilla yogurt (great source of carbohydrates and protein)
• ½ c skim milk / soy milk or orange juice
• 1 banana

What to add:

For a fruit smoothie, any kind of frozen fruit is a great addition (berries, strawberries, mangoes, peaches, etc.), and if you are using frozen fruit, there is no need to add ice. Experiment with your favorite combinations.

For a special treat, consider adding cocoa powder, peanut butter, or honey.

Make it a summer goal to focus on recovery nutrition and incorporate smoothies as a regular part of your training plan.

Send a recipe of your most delicious combination, and we will publish our favorite in an upcoming issue of ACCELERATE.

Happy Blending!

It is great to learn the science behind why sport dietitians recommend eating certain types of food, and it is important to understand the reasoning backing the timing and quantity of our food choices.  But sometimes, simple tips on how to implement these suggestions are just what we need to start incorporating these practices into our daily routine.  Visual cues can be an easy way to keep yourself in check and make sure that you are eating the quality, healthful foods that are key to top-notch performance.

In the nutrition world, we like to talk about creating colorful plates.  When you look at the plate or bowl of food you are about to enjoy or when you unpack your lunch bag at school, do a quick visual check … Is your meal colorful?  Adding color to your meal is synonymous with the presence of a variety of fruits and vegetables.  (Fluorescent gummy candies, and condiments unfortunately do not contribute positively to the color scale).

Fruits and vegetables provide the vitamins and minerals our body needs to metabolize the calories we get from carbohydrates, protein, and fat into the energy our body can use for sport.  Colorful fruits and vegetables contain beneficial antioxidants that help our bodies adapt to training, and they come packed with nutrients beneficial for bone health and immunity.

So, before you eat, check to make sure that your plate, bowl or bag is bright and colorful.

Tips for adding color to your meals & snacks:

• Add vegetables to rice and pasta dishes
• Incorporate salads or steamed veggies into dinner meals
• Have fruit for dessert (use it to top ice cream or yogurt)
• Try dried fruit as a snack instead of chips
• Top pasta with tomato sauce
• Liven up sandwiches with fresh vegetables (lettuce, tomato, avocado, cucumbers)
• Incorporate vegetable sources of protein (beans, nuts, seeds, whole grains) in addition to animal sources of protein