Sports Snacks

Posted by John Rothchild

20 Highlights From the Sports Nutrition Pros

Man with musclesBy Nancy Clark, MS RD CSSD 

Over 5,000 exercise scientists, sports dietitians, physicians and coaches gathered for the annual American College of Sports Medicine meeting in May 2008 to share their latest research in sports nutrition. Below are some of the sports nutrition highlights. Here are the 20 most significant highlights.

 On Sports Snacks & Pre-exercise Foods

 • Eating an energy bar just 15 minutes before you exercise is as effective as eating it an hour before. Grabbing fuel as you rush to your workout is a good idea that gets put to use.

 • Natural sports snacks, like a granola bar or banana, offer a variety of sugars. But engineered foods might offer just one type of sugar. Because different sugars use different transporters to get into muscle cells, eating a variety of sugars enhances energy availability. In a 62-mile (100 km) time trial, cyclists who consumed two sugars (glucose + fructose) completed the course in 204 minutes; those who had just glucose took 16 additional minutes. The bottom line: eat a variety of foods with a variety of sugars during endurance exercise, such as sports drinks, tea with honey, gummi bears….

 • Salty pre-exercise foods such as chicken noodle soup can make you thirsty and encourage you to drink more. This can reduce the risk of becoming dehydrated during hot weather.

 On Recovery Foods

 • A survey of 263 endurance athletes indicates they understand the importance of recovery after a hard workout. But they don’t know what to eat. They believe protein is the key to recovery. Wrong. Carbohydrate should really be the fundamental source of recovery fuel. Or better yet, enjoy a foundation of carbs with a little protein … Chocolate milk!

 • When exhausted cyclists were given a choice of recovery drinks, they all enjoyed—and tolerated well—the chocolate and vanilla milks, more so than water, sports drink or watery chocolate drink. Chocolate milk is familiar, readily available, and tastes good!

 • How long do elite soccer players need to recover from a game? In one study, they needed five days for sprinting ability to return to pre-game level. That’s four days longer than most athletes allow…

 How Your Body Processes Food + Drink

 • How many calories does a triathlete burn during the Hawaii Ironman? Using labeled water, researchers determined a 173 lb (78.6 kg) man burned 9,290 calories. Body water turnover was about four gallons (16.5 L), and weight dropped 7.5 percent. Muscle glycogen dropped by 68 percent.

 • Fatigue is related to not only glycogen depletion and dehydration but also to body temperature higher than 104º F (40° C). Try to keep cool when exercising in hot weather!

 • Have you ever wondered how long it takes for the water you drink to end up as sweat? Only 10 minutes (in trained cyclists). Ingested fluid moves rapidly, so don’t hesitate to keep drinking even towards the end of an event.


See more: Uncategorized

Nov
02
2009
0

10/30/2009

Posted by John Rothchild

Susan pestering me about driving directions, she’s looking more and more disheveled, bundled up in old lady’s swaddling. We leave Smith at school, drive around looking for a flu shot, end up in the pharmacy of a Safeway supermarket, test our blood pressure/heart rate with a machine in the waiting area. My pulse is 59, very low for normal activity, another sign of trouble in the operating system. I’m peeing about 10 times a day, up from the usual five or six, thinking I better fast-track the urology visit on our return to Miami.

We drive around in the Seattle drizzle, looking for latte. Susan says, “I haven’t told you my plans”.

“Plans for Halloween?”

“No, what to do with me when I’m gone.”

“Gone?”

“Dead. I want my ashes divided into tiny piles, and put in vials to give all my friends, so they can have a

little chunk of me to remember.”

I try to block the image. “Do you want a memorial service?”

“A party. Just a party. Everybody having fun”.

“Where?”

“Doesn’t matter.” Now she’s back to the ashes. “The bits of me have to be scooped into the vials, and then sent to the people. You won’t want to do that, will you.”

“Uh, no, no way I can do that”.

“I’ll call Sascha and see if she’ll do it”.

Back at the hotel, she gets an oh-no message from her old friend Margie in London, the cancer has spread again, another round of chemo, after her multiple surgeries and prior chemos, all of which she’s taken matter-of-factly, a bloody nuisance. A new spot below the right breast, after she’s already had the left one taken out, several years of hospital stays and chemo, no complains, self-pity, playing golf, going to the theater, art shows, when she can. Now she’s cancelled her December trip to Miami, but we weren’t going to be there anyway, so it’s better now because she’ll come later, in March or April, when Susan will be in Miami. So she’s turned this horrible news into good news, of a sort.

Leaves us both with a sad, sick feeling. Susan’s interrupts this train of thought.  ”We’re leaving here in a half hour, you should bring your bathing suit.” 

“Bathing suit?” I stall for time, wondering whether I’ve missed a gym visit in our schedule.

“You’re absolutely right,” she says, taking my question as a critique, “the swimming pool is here in the hotel. We’re picking up Smith, coming back, so you need to leave your bathing suit here”.

“Yes,” I say. It’s already here.


See more: Uncategorized

Nov
02
2009
0

Powered by WordPress | Design based on Aeros Theme