lttle nutbrown hare/flickr

With the change of season often comes a change in our eating and exercise habits – more food and less exercise. Holiday time generally means more traveling, eating and relaxing and less physical activity. By the time New Year’s rolls around, we arm ourselves with resolutions to resume our healthy eating habits and get back in the gym, on the roads and in the pool. But with a little advanced planning you can eat healthfully and stay fit through the holidays and save your New Year’s resolutions for other goals.

The holiday season is a great time to add some superfoods to your diet that are in season and that might not be on your usual menu – though maybe they should be. Read on to learn about some delicious, nutritious must-have choices.

Super Carbs

Replenish glycogen stores depleted by a hard workout with these healthy versions of holiday favorites:

• Whether you find them at holiday gatherings or prepare them yourself, yams and sweet potatoes are near-perfect foods for athletes – high in fiber, vitamins and minerals. These orange and gold tubers are delicious baked; boiled and mashed with a little bit of orange juice and cinnamon; or sliced, brushed with some olive oil and your favorite herbs and roasted.
• Winter squash – and there are numerous varieties available including butternut, buttercup, kabocha and more – are equally nutritious and easy to prepare. Just cut one in half, place halves face down on a baking sheet and bake! Winter squash are sweet, nutty and dense and loaded with fiber and vitamins. They are delicious au naturel and don’t need much doctoring with added butter or sweetener.
• Stuffing – prepare stuffing with a little vegetable oil such as canola oil instead of butter and vegetable or chicken stock. Get creative and mix stuffing base with mushrooms, celery, carrots, your favorite nuts and dried fruit, and try whole grain or corn bread instead of white bread for the base.
• Wild and whole grain rice – get creative with your rice too. Add nuts, dried fruit, herbs, diced vegetables, even beans, and cook with chicken or vegetable stock for added flavor.
• Mashed potatoes – mash your favorite potatoes – Idaho’s, red-skinned, yellow-skinned, or any other variety – with the skins still on and use a little less butter and a little more chicken or vegetable stock. Mash white potatoes with parsnips, winter squash or sweet potatoes for added flavor and nutrients.

Get Your Greens

• Brussels sprouts show up more often around this time of year. These cruciferous nutritional powerhouses are packed with vitamins, minerals and fiber. Try them steamed, microwaved, roasted with olive oil, or cut up into stir fries, soups and stews. Broccoli and cauliflower, part of the same cruciferous family, are equally good choices, abundant in the winter and are very versatile. Add herbs and sliced, roasted almonds or your favorite nuts.

Pure Protein

Help repair and rebuild muscle with these lean protein choices:

• Turkey (without the skin) – is among the best sources of lean protein. White and dark meat parts of the turkey are both nutritious choices – the white meat is a bit leaner, the dark meat a bit higher in iron. When roasting the turkey, baste with broth instead of butter.
• Other typical holiday fare including roasted chicken, baked ham and lean roast beef are also great sources of protein – just remove the poultry skin from the chicken and visible fat from the meats before eating.

Satisfy Your Sweet Tooth

• When it comes to baking, you can make your own healthy versions of traditional holiday favorites by substituting apple sauce and/or mashed banana for oil, yogurt for sour cream, egg substitute or egg whites for whole eggs, and evaporated skim milk for cream. And you can make your own healthy pie crusts using crushed graham crackers or ginger snaps. Use these substitutes when preparing pumpkin pie and other pies, chocolate cake, carrot cake, banana bread, cookies and more.
• Cranberry sauce – try a low-sugar version sweetened with orange juice and fresh oranges, and use whole cranberries for more fiber.
• Spiced hot apple cider – yummy and satisfying! A great holiday beverage for athletes.

Follow these guidelines to eat, drink and be merry –and healthy! –and you’ll be off to a great start for the New Year! Your body will benefit from the abundant nutrients contained in these foods, which won’t leave you feeling weighed down and unable to perform at your best. Eat well, feel well, and stay active. Happy Holidays!

Photo courtesy of lepiaf at flick.com

The Athlete’s Kitchen

Fill the fridge, fuel your body

Allegra Burton, MPH, RD
Santa Monica, CA

Introduction

Like any well-honed machine, your body requires the proper fuel to perform at its best. Feed your body complex carbohydrates, lean protein and healthy fats and you will feel and see positive results in your energy level and performance. One of the easiest ways to ensure you are giving your body what it needs is to make sure your kitchen is well-stocked with a variety of healthy foods. Make a commitment to yourself to stock up on nutrient-dense foods and replace foods that are high in saturated fat, sugar, salt and preservatives with healthier versions.

The Refrigerator

Most refrigerators fall into two categories:  the barren “bachelor pad” models and the over-stocked “land of the lost” variety.  While all refrigerators have the potential to hold healthy fueling and recovery options, if that good food is either non-existent or impossible to find, you’ll never get the benefit of it.  To ensure that you have the following food essentials easily accessible, take 15 minutes to quickly clean out the old items and designate a consistent home for these powerful fueling and recovery foods.  After all, what takes prominence in your fridge, takes prominence in your diet.

• Nonfat and low-fat dairy items and soy products: Milk, plain or low-sugar yogurt, cottage cheese and other cheeses are all good to have on hand. Be sure to choose nonfat and lowfat versions of these foods because the higher-fat versions are major sources of artery-clogging saturated fat as well as cholesterol. Soymilk, soy yogurt, and soy cheeses are also great choices. Dairy foods and fortified soy foods provide important bone-building calcium and vitamin D as well as carbs, protein and important minerals such as magnesium and potassium that are depleted after a workout. Studies show that an old childhood favorite – lowfat chocolate milk – may be close to a perfect post-workout food because it provides the ideal 4:1 carb-to-protein ratio that your body needs to replenish glycogen stores and enhance muscle repair and growth.
• Fresh fruit and vegetables: An intense, sweaty workout can leave you low on key electrolytes; fresh fruits and veggies are great, natural replenishers – the more colorful the better. Red and yellow peppers, broccoli, spinach, carrots, bok choy, dark green lettuce, tomatoes, lemons, bananas, oranges, red grapes, berries, kiwis, and whatever fruit and vegetables are in season and strike your fancy. Potatoes – yams, sweet potatoes, good old baking Idaho’s – are all excellent sources of body-fueling carbs, vitamins and minerals. And winter is the perfect time for winter squash – butternut, buttercup, kabocha, or whatever your local market sells. These sweet, dense squash are high in fiber and loaded with vitamin A.
• Lean sources of protein: Sliced turkey, lean ham, eggs, leftover cooked chicken, tofu and bean dip such as hummus all provide lean protein you need for recovery, repair and growth of muscle tissue. Natural peanut butter and almond butter are also key components of an athlete’s diet. Nut butters are lower in protein and higher in calories and heart-healthy fat but these are nutrients that an active body needs.
• Beverages: Flavored unsweetened sparkling water, natural fruit juices, sports drinks, vegetable juices, iced herbal and green teas, and good old water are all excellent choices. Staying well hydrated is crucial for health and fitness.
• Condiments and dressings: Dijon mustard, whole grain mustard, low-sodium soy sauce, rice wine vinegar, concentrated chicken or vegetable bouillon, soy mayonnaise or low-fat mayonnaise, all-natural ketchup, all-fruit jams, all-natural salad dressings (or make your own using olive or walnut oil and either vinegar or lemon juice), garlic and lemons are all great flavor enhancers.

The Freezer

Although it is known most as a storage device for long-forgotten leftovers, the freezer is a source for fast and budget-friendly meals.  Just a few minutes in a microwave, blender, or sauté pan, and the right frozen foods will be on your plate as healthy and delicious fueling and recovery meals.  Here are five essentials to keep on hand:

• Lean sources of protein: Boneless, skinless chicken breast, lean ground turkey, fish fillets, and lean cuts of pork, lamb and other red meat to eat on occasion are good choices. Just pull something out of the freezer and stick it in the fridge the night before to defrost. Also stock up on frozen veggie burgers (Gardenburger, Boca) and vegetarian burritos and other frozen meals (Amy’s and Kashi are good choices) for quick lunches and dinners.
• Grains: Freeze portions of cooked brown rice or other whole grains that can be defrosted in minutes in the microwave or overnight in the refrigerator.
• Vegetables: For days when you run out of fresh vegetables, frozen are good substitutes: stock up on spinach, brussels sprouts, corn, petite peas, edamame, etc.
• Fruit: Frozen berries can be defrosted in the microwave or overnight in the refrigerator or be used frozen in smoothies.
• Whole grain waffles: They make a terrific quick breakfast topped with peanut butter or yogurt and jam. Add a piece of fruit and your good to go.

The Pantry

A perfect place for shelf-stable foods, the pantry (or your kitchen cabinet) is a great place to keep everything from snacks to meal foundations.  Moreover, whereas you must replace perishable items such as fruits and meats, the pantry features fueling and recovery foods that you can stock up on weeks or months before you may ever consume them.  If space constrains your ability to buy in bulk, consider Tupperware containers in your basement, attic, or hall closet that you can go to on those mornings when the cereal in the cabinet inexplicably runs out.

• Cereals: Whole grain cereal is a must-have for an athlete’s kitchen. Morning or night, a satisfying bowl of hot or cold cereal helps replenish carbs and fuel workouts. Look for oatmeal, Wheatena and other whole grain hot cereals and cook these with part water and part milk for added protein and other nutrients. Stock up on whole grain, low-sugar cold cereals such as Kashi, Natures Path, Health Valley, Barbara’s, and Cascadian Farm cereals, Grape Nuts, Shredded Wheat, Cheerios, granola, and Whole Grain Total and Wheaties.
• Grains: Carbo load and replenish glycogen stores with brown rice, wild rice, whole grain pasta, barley, bulgur wheat, quinoa, and couscous. Some of these – such as quinoa and couscous take just minutes to prepare.
• Beans: Dried and canned – lentils, black beans, garbanzo beans, kidney beans, pinto beans, cannellini beans, and soybeans are all great sources of protein, fiber, carbohydrates, vitamins and minerals. Add them to salads, pastas, soups, stir-fries and stews.
• Spices: Any and all dried herbs and spices – oregano, basil, rosemary, etc. are great to have on hand to spice up potatoes, fish, meats and poultry, soups and stews.
• Nuts and seeds: Almonds, walnuts, pistachios, cashews, sunflower seeds, flaxseed, and other nuts and seeds provide vitamins, minerals and healthy fats. Choose unsalted raw or dry-roasted nuts and seeds and add them to cereal, salads, stir-fries and casseroles.
• Dried fruit: Raisins, dried apricots, dried cherries, dried apples, make great snacks and are delicious on cereal, in salads and mixed with nuts for an on-the-go snack.
• Whole grain bread and crackers: Note that bread keeps freshest longest in the freezer and defrosts in the microwave or at room temperature in very little time. Choose breads that list whole wheat or other whole grain as the first ingredient. Some healthy brands to look for include Ezekiel, Arnold and Orowheat whole grain/100% whole wheat, Trader Joe’s, Brownberry, Bran for Life, and Vermont Country Bread. Also try corn tortillas, whole wheat bagels and whole wheat pita bread.
• Oils: Olive oil is best but other good choices include canola oil, toasted sesame oil, and walnut oil.
• Vinegars: Balsamic, red wine, rice wine, and flavored vinegars are good to have around for whipping up home-made salad dressings.
• Canned/bottled goods: Canned tuna, salmon and sardines are excellent sources of lean protein as well as heart-healthy omega 3 fatty acids. Be sure to have some low-sodium soups such as lentil, vegetable, and chicken with barley in your pantry as well. Canned tomatoes and marinara sauce (bottled or canned) can top not only pasta but also vegetables, beans, fish, poultry and meats.
• Granola bars/fig bars/graham crackers: To help satisfy your sweet tooth while replenishing your body’s carbohydrate stores. Look for those made with whole grains and natural sweeteners.
• Dark chocolate: Eat (in moderation) without guilt – dark chocolate has been shown to have a number of health benefits! Have a small amount with some fruit and nuts for a satisfying dessert.

The Countertop

To most marketers’ delight, when we shop we tend to grab the first thing we see in order to forgo the decision making process.  Food consumption is no different.  This is why it is important to make sure that what is in grabbing distance is as healthy as those items tucked neatly away in the pantry or freezer.

In addition to the fruit that keeps best in the fridge (citrus, apples, berries, etc.) be sure to fill the fruit bowl that sits on your countertop with bananas, avocadoes, and other fruit that needs ripening. Bananas and avocadoes should be a regular part of any athlete’s diet – they are both loaded with vitamins, minerals, fiber, and carbs. Avocadoes are also a great source of healthy fats.

If you are able to get to a farmer’s market in your area, that is one of the best places to find fresh, seasonal produce as well as breads, nuts, freshly made soups and other items. So stock your athlete’s kitchen and ensure you are giving your body the high-quality, nutrient-dense fuel that it needs to perform at its best.

Nutrition for Pain Relief

What does science have to say about the pain-relieving benefits of cherries?

Bob Murray, Exercise Physiologist, Ph.D., FACSM
Former Director, Gatorade Sports Science Institute
Principal, Sports Science Insights

INTRODUCTION

Wouldn’t it be great if certain foods relieved muscle aches and pains and simply eating could help us avoid the soreness that often follows a hard workout?  Recent research touted by cherry producers suggests that cherries may have NSAID-like effects (NSAIDS are non-steroidal anti-inflammatory drugs such as aspirin, ibuprofen, and naproxen), dulling the pain in muscles stressed by too much exercise.  But the claim that cherries may have NSAID-like effects implies that cherries might have meaningful pharmacological effects akin to drugs.  That’s not only a mouthful in terms of implied benefits, it’s also a mouthful in terms of its legal implications.  The U.S. Food and Drug Administration frowns on product claims that state or imply that a food can cure, mitigate, treat, or prevent diseases.  Foods aren’t drugs and therefore drug-like claims are not permissible for foods.  However, regardless of the regulatory issues, if cherries can reduce muscle aches and pains, that would be great news for anyone who exercises.  So what does science have to say about the pain-relieving benefits of cherries?

FIRST, A LITTLE BACKGROUND

Cherries, much like blueberries, cranberries, raspberries, purple grapes, pomegranate, acai berries and other dark fruits, contain nutrients known as flavonoids, secondary plant metabolites that provide the pigmentation characteristics of the fruit and also help protect the fruit from microbes and insects.  Daily flavonoid intake is one of the reasons nutritionists recommend we eat several servings of fruits and vegetables each day.  (There are more than 4,000 different flavonoids in foods, and we typically eat about 1,500 mg of flavonoids every day, so it’s not as if our diets are devoid of these micronutrients.)  Eating dark fruits such as cherries infuses our bodies with flavonoids such as gallic acid, kaempferol, quercetin, resveratrol, and other compounds with antioxidant and anti-inflammatory properties.  Unlike taking an antioxidant supplement, eating a dark fruit provides a large array of micronutrients in the proportions that Mother Nature designed for the health of the fruit.  Whether or not that array of micronutrients provides meaningful benefits for us beyond good nutrition is a question that scientists are beginning to address.

LET’S BE SKEPTICAL

Let’s proceed under the assumption that foods in general, and cherries in particular, do not possess pharmacological properties such as pain relief.  After all, the flavonoids contained in even a large bowl of cherries will be diluted to very low concentrations once absorbed into the body – before or after absorption, flavonoids are altered by the body into different forms with potentially less biological activity. It is not fully known how the flavonoids interact with body tissues to produce pain relief, although there are some interesting theories about how that might work.  It follows then that flavonoids that produce stellar results in a test tube might not do the same in the body.  With that skepticism registered, it’s time to note that all of this initial doubt could be overturned by the right assortment of scientific studies.

WHAT DOES THE LATEST SCIENCE SAY?

A 2009 research abstract from the Oregon Health & Science University ¹ concluded that subjects who ingested 20 oz. of tart cherry juice for seven days preceding the Hood to Coast relay race reported reduced symptoms of muscle soreness after the race compared to runners who drank a placebo beverage.  These results suggest that cherry juice might have pain-relieving nutritional properties.

Interestingly, there are other research results that suggest benefits associated with ingesting cherry juice over a period of days or weeks:

• lessened the muscle pain associated with eccentric arm exercise in fibromyalgia patients²;
• reduced markers of inflammation and enhanced recovery of muscle strength after a marathon ³;
• improved antioxidant defense in the forearm muscles of older adults⁴;
• reduced one marker of muscle damage after exercise in horses⁵;
• decreased some markers of muscle damage and blunted the strength loss associated with eccentric arm exercise in adults⁶.

These studies suggest that cherry consumption might be associated with real benefits, associations that will eventually be supported or rejected through further research.  At this time, it is impossible to predict with any confidence if cherries have analgesic benefits because these six studies represent only a few pieces of a larger puzzle.  Accurate scientific and practical conclusions are made possible only when there are enough pieces of competent science to create a clear view of that larger puzzle.  With only a few pieces of the puzzle in hand, the current science on cherries and muscle aches is in its infancy. It is possible that other scientists may not be able to replicate these positive findings.  That uncertainty is not solely the stuff of naysayers; uncertainty is part of the very nature of scientific inquiry.

WHAT SHOULD I DO?

If you like cherries, eat up.  Cherries are wholesome, healthy, and packed with a wide variety of good-for-you nutrients.  Simply put, there is no downside to including cherries (or cherry juice) in your diet and, optimistically speaking, the possible anti-inflammatory properties of cherries just might do your muscles some good.  Just keep in mind that it will take years of research and dozens of studies to determine whether or not that optimism is justified.

REFERENCES

1. Kuehl KS, Chestnutt J, Elliot DL, Lilley C. Efficacy of tart cherry juice in reducing muscle pain after strenuous exercise. Med Sci Sports Exerc 41:99-100, 2009.
2. Traustadottir T, Davies SS, Stock AA, Su Y, Heward CB, Roberts LJ, Harman SN. Tart cherry juice decreases oxidative stress in healthy older men and women. J Nutr 139:1896-9000, 2009.
3. Ducharme NG, Fortier LA, Kraus MS, Hobo S, Mohammed HO, McHugh MP, Hackett RP, Soderholm LV, Mitchell LM. Effect of a tart cherry juice blend on exercise-induced muscle damage in horses. Am J Vet Res 70:758-763, 2009.
4. Connolly DA, McHugh MP, Padilla-Zakour OI, Carlson L, Sayers SP. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Br J Sports Med 40:679-83, 2006.
5. Jones KD, Elliot DL, Kuehl KS, Dulacki KN. Tart Cherry juice for fibromyalgia: New testing paradigm and subgroup. Med Sci Sports Exerc 41:100, 2009.
6. Howatson G, McHugh, MP, Hill JL, Brouner J, Jewell AP, van Someren KA, Shave, R. Efficacy of tart cherry juice in reducing muscle damage, inflammation and oxidative stress following marathon running. Med Sci Sports Exerc 41: 507-508, 2009.

When should athletes take aspirin?  Here’s practical advice for effective pain relief.

Bob Murray Exercise Physiologist, Ph.D., FACSM
Exercise Physiologist
Principal, Sports Science Insights, LLC
Former Director of the Gatorade Sports Science Institute

KEY FACTS

• Athletes should consider how to use NSAIDs based on the cause and severity of the pain they are experiencing
• NSAIDs have been linked to gastrointestinal, cardiovascular, kidney, skin, and muscle/connective tissue problems
• NSAIDs may inhibit an athlete’s ability to train effectively
• For acute injuries, NSAIDs can be an important component of recovery when used in conjunction with proper rehab

THE PAINFUL QUESTION

Athletes young and old are well aware of the aches, pains, sprains, and strains that often accompany training and competition, so it’s no surprise that use of NSAIDs (non-steroidal anti-inflammatory drugs) is common among athletes.  But do NSAIDs actually deliver the pain-relief that athletes seek and, if so, are those benefits worth the risk of using drugs with well-established side effects?

WHAT ARE NSAIDS AND HOW DO THEY WORK?

Common NSAIDs are aspirin (e.g., Bayer^®, Bufferin^®), ibuprofen (e.g., Motrin^®, Advil^®), and naproxen (e.g., Aleve^®).  Important note:  Tylenol (acetaminophen) is not an NSAID.

NSAIDs are effective for pain relief and inflammation because they interfere with an enzyme in the body that converts certain types of fat into prostaglandins and other substances.  Prostaglandins are a group of chemicals that have wide-ranging effects throughout the body, including inflammation and pain.  Blocking prostaglandins reduces pain and inflammation at the site of injury.  That’s usually a good thing, allowing us to get on with life – and exercise – without the nagging nuisance of pain and swelling.

TOO MUCH OF A GOOD THING

The potential downside of NSAID use is that prostaglandins have effects well beyond the site of injury and regularly suppressing their presence can lead to real problems with:

• Gastrointestinal health (increased risk of bleeding in the stomach and small intestine);
• Cardiovascular health (increased risk of heart attack and stroke);
• Kidney function (increased risk of kidney failure);
• Skin health (increased risk of reddening, rashes, and blisters);
• Muscle and connective tissue (may delay healing of ligament, muscle, and tendon injuries and mask pain signals of serious injury).

WHAT ATHLETES NEED TO KNOW

Dr. Stuart Warden from the Department of Physical Therapy at Indiana University urges athletes to exercise caution when using NSAIDs because prolonged NSAID use has been linked to all of the aforementioned adverse effects.

Dr. Warden points out that the greatest risk comes with regular use of NSAIDs, use exceeding one week at a time.  For example, some athletes regularly use NSAIDs before training and competition to try to avoid aches and pains.  Such use increases the risk of negative consequences and should be discouraged.

AN ACHING ATHLETE’S GUIDELINES

Depending on the given situation and type of pain that an athlete feels, NSAIDs may or may not have a place in recovery.  The following guidelines can help athletes determine whether NSAIDs should be used

ANTICIPATING THE TOUGH WORKOUT

1. Do not use NSAIDs prior to exercise in an attempt to prevent aches and pains.  First, they don’t work well in that regard and, second, regular use substantially increases the risk of more-serious problems.Don’t confuse the aches and pains that often follow a hard training session with injury.
2. Minor aches and pains may be a nagging nuisance, but they are also important parts of the adaptation process by which the body becomes stronger and faster.  Some scientists and physicians are concerned that regular NSAID use might interfere with that adaptation and limit the training response, which means you will get less out of your workouts.

RECOVERING FROM THE TOUGH WORKOUT

1. Though research is mixed, the general consensus is that NSAIDs are not particularly effective in reducing the aches and pains following exercise (i.e., delayed onset muscle soreness; DOMS).
2. Exercise-related aches and pains are best minimized and managed by gradual increases in training intensity and duration.  It’s the big jumps in training that over-tax muscles and joints.  Post-workout icing is effective at relieving joint and muscle pain and swelling.  Also recognize that adequate rest is essential for optimal adaptation to training.  Training provides the stimulus for the body to adapt, but rest allows time for the adaptations to occur.  Getting adequate rest – in hours between workouts and as sleep – maximizes the benefits of training.

PERSISTANT ACHES INSTEAD OF PROGRESS

1. Consider the possibility that NSAID use may actually be counterproductive.  Pain and inflammation are signals that should not be ignored or masked; doing so risks aggravating the injury and delaying recovery.
2. Workouts that are causing pain instead of progress may result in serious injury.  If you are in need of substantial pain relief during or after a training session, you should adjust your training before anything else.
3. If you have persistent aches, pains, and swelling, consult a sports medicine professional for advice.

THE INJURY

1. For athletes, NSAIDs are best used during rehabilitation from injury to control pain and inflammation that might interfere with rehabbing.
2. For injuries such as muscle strains and joint sprains, NSAIDs are an important part of rehabilitation (along with physical therapy, icing, and rest).
3. To be on the safe side, use the lowest recommended dose for no more than one week.

REFERENCES

Warden SJ. Prophylactic misuse and recommended use of non-steroidal anti-inflammatory drugs by athletes. British Journal of Sports Medicine 43:548-549, 2009.

Nutrition for Health and Fitness

Accelerate your recovery with tips from one of Moji’s nutrition experts.

Allegra Burton, M.P.H., R.D.
Santa Monica, CA

KEY POINTS

• Eating right is a vital part of staying healthy and physically active.
• Your body performs at its best when fueled with proper nutrition.
• In order to achieve optimal levels of health and fitness, it is important to eat a healthy, well-balanced diet to ensure you are getting enough of the right kinds of macronutrients – lean protein, healthy fats and complex carbohydrates.
• Eating right will help maintain blood sugar and energy levels during exercise, maximize performance and improve recovery time.
• It is also important to stay well-hydrated at all times

INTRODUCTION

To maintain health and fitness, eat regularly scheduled meals and snacks throughout the day that meet calorie and macronutrient needs in order to maintain body weight, replenish energy stores, and provide adequate protein to build and repair tissue (1). In general, active adults should eat a diet high in carbohydrates, moderate in protein, and low in fat. The amount of total calories will vary depending on body weight, gender, and activity level. Men generally need more calories than women; more active athletes need more calories than less active people. The more energy used in activity, the more energy needed to achieve energy balance. For very active athletes, inadequate energy intake compromises performance and negates the benefits of training. If the body does not get enough energy in the form of calories, it will use lean tissue and fat for fuel. Loss of lean tissue mass results in the loss of strength and endurance, as well as compromised immune, endocrine, and musculoskeletal function (2).

CARBOHYDRATES

Why are carbohydrates important?

The body’s preferred fuel for any endurance sport such as running, swimming, skiing and cycling is muscle glycogen. Glycogen is the body’s storage form of carbohydrate. If muscle glycogen breakdown exceeds its replacement, glycogen stores become depleted. The result is fatigue and inability to maintain training and racing intensity. In order to replenish and maintain glycogen stores, an active individual’s diet needs to be carbohydrate rich.

How much carbohydrate should I eat?

Carbohydrates should provide 55-65% of total calories. To figure out the approximate amount that is right for you, multiply your weight in kilograms by 7, or multiply your weight in pounds by 3.2 to give the recommended number of grams of carbohydrates per day. The best sources of carbohydrate are grain products (preferably whole grains), such as whole grain bread, brown rice, whole grain cereals and pasta, as well as white and sweet potatoes (with the skin), fruits,vegetables, legumes and low fat dairy foods. Food labels tell you how many grams of total carbohydrate are in a serving of that food. Each day, an active person should eat approximately 6-11 servings of grain products, 3-5 servings of fruit and 3-5 servings of vegetables, and 2-3 servings of low fat dairy foods.
In general,

• a serving of a grain product, such as a slice of bread of 1/2 cup cooked rice or pasta, and a serving of fruit, such as a piece of fruit or 3/4 cup fruit juice, each provides 15 grams carbohydrate.
• a serving of dairy, such as 1 cup of low fat milk or yogurt or 1.5 ounces of cheese provides 12 grams carbohydrate.
• a serving of vegetables, such as 1 cup of leafy raw vegetables, 1/2 cup chopped vegetables, or 3/4 cup vegetable juice provides 5 grams carbohydrate.
• NOTE: starchy vegetables such as peas and corn, as well as dried beans such as lentils or garbanzo beans provide greater amounts of carbohydrates, about 15-20 grams per 1/2 cup serving.

PROTEIN

Why is protein important?

Protein is needed for muscle growth and repair. Regular physical training tends to reduce muscle protein breakdown and protein loss from the body. While some protein breakdown may occur during exercise, protein build-up is enhanced during recovery and the effectiveness of protein synthesis is increased. When muscle glycogen stores are high, protein contributes no more than 5% of the energy needed. However, when muscle glycogen stores are low, due to inadequate calorie and carbohydrate intake, protein is used for energy rather than for muscle growth and repair and may contribute as much as 10% of the energy needed for exercise. Such use of protein for fuel is expensive and inefficient (3).

How much protein do I need to eat?

Protein should contribute 12-15% of total calories per day. To figure out the amount for you, multiply your weight in kilograms by 1.3, or multiply your weight in pounds by 0.6 to calculate the approximate number of grams of protein you should consume per day. Good sources of protein include fish, skinless poultry, lean meat, eggs, soy (such as tofu) and low fat dairy products, all of which contain all of the essential amino acids and thus are complete proteins. Other good protein sources are nuts, seeds and dried beans. As with carbohydrates, food labels tell you how many grams of protein are in a serving. An active person should consume 2-4 servings per day. One serving of lean meat, fish or poultry is 3 ounces, roughly the size of a deck of playing cards.
In general,

• A 3 once serving of a poultry, fish or lean meat, e.g. a small fish fillet, 1 medium pork chop, 1 small hamburger or 1/2 of a whole chicken breast provides 21 grams of protein.
• 1/2 cup of cooked beans, 1 ounce of cheese, 1 egg, 2 egg whites, 4 ounces of tofu or 2 tablespoons of peanut butter each provides 7 grams of protein.
• one cup of low fat milk or yogurt provides 8 grams of protein.
• one serving of grain products (preferably whole grain), such as a slice of whole wheat bread, provides 3 grams of protein.

What are the consequences of eating a high-protein diet?

When an athlete eats more protein than he needs, he either burns it for energy or stores it as fat. Carbohydrates are a more efficient and less expensive source of energy. In addition, consuming too much protein increases the body’s water requirement and may contribute to dehydration, because the kidneys require more water to eliminate the excess nitrogen load of a high-protein intake. Also, eating a high-protein, high-fat diet after heavy training will cause incomplete replacement of muscle glycogen and impair performance. Such a diet is hard to digest and may lead to feeling sluggish. A high-carbohydrate diet, on the other hand, is easy to digest and quickly restores muscle glycogen.

FAT

Why is fat important?

Fat is important as a source of essential fatty acids and fat-soluble vitamins and as a source of energy for weight maintenance (1). It is important to eat enough fat – but not too much. Too much fat displaces carbohydrates needed to fuel muscles. Too little fat can mean not enough to replenish fat stored within the muscles that supports endurance performance. Exercise does not completely eliminate the health dangers associated with eating a high-fat diet, such as increased risk of heart disease, stroke and certain cancers. It is important to choose sources of polyunsaturated and monounsaturated fats such as olive oil, canola oil, nuts and nut butters, avocados and fatty fish such as salmon; limit intake of saturated fat; and avoid trans fats as much as possible.

How much fat can I eat?

Endurance athletes as well as all people should consume 20-30% of total calories from fat and less than 10% from saturated fat. High-fat foods include donuts, fried foods, ice cream, bacon and hot dogs. Food labels tell you grams of fat and percentage of calories from fat per serving. Choose foods with less than 30% of calories from fat that are low in saturated fat and free of transfat.
Will a high-fat diet impair my performance as an athlete?
Muscle glycogen is preferred over fat for fuel for high intensity exercise of long duration because fat breakdown cannot supply energy fast enough. In addition, fat takes longer to digest than carbohydrates and thus should be limited in pre-exercise meals.

Hydration

It is important to be well hydrated before exercise and to drink enough fluid during and after to replenish fluid losses. Dehydration (water deficit in excess of 2-3% of body mass) decreases exercise performance, especially in hot weather, and may impair mental/cognitive performance (4). Water is generally adequate for hydration before, during and after activity lasting less than 1 hour. For exercise events lasting more than 1 hour, beverages containing 6-8% carbohydrate, such as typically found in sports drinks, are recommended to help sustain fluid and electrolyte balance and endurance exercise performance (4).

SUMMARY

In general, to maintain health and fitness, it is important to fuel the body with a healthy, well-balanced diet and adequate fluids. The active individual should eat a diet high in carbohydrates, moderate in protein and low in fat. The amount of food – number of calories – required depends on a number of factors including the individuals gender, age, body size, activity level, and intensity, duration and type of exercise performed.

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