Refueling

In sports, there is always an emphasis on the importance of pre-workout, pre-game, and pre-race preparation. Obviously, we want our bodies to be as well equipped as possible (by sleeping, hydrating, and eating properly) to compete at the highest level against our competition. Although, I wonder if athletes understand how crucial post-workout, post-game, and post-race refueling is. After workouts and competitions it is vital that the body is replenished with the right foods and fluids in the correct way. Here are three quick tips to refueling…

1) Carbohydrate to Protein Ratio (4:1)

*Refuel with foods that are four parts carbs to one part protein. After exercise carbs can be more easily stored as recovery fuel and protein allows the body to rebuild what it loss.
*Examples include: chocolate milk, peanut butter with a banana, fruits and nuts.

2) Replace Fluids Lost

*Drinking 16-24oz of adequate fluids for every pound lost during working out. For those of you out there who don’t weigh yourself before and after your workouts… follow a simpler rule: Pee till it’s a pale yellow color (lemonade).

3) 30 Minutes

*It is key that athletes begin to refuel and rehydrate no longer than 30 minutes after working out. The longer athletes wait to refuel the longer it takes to recover. Getting something in the body ASAP after exertion will allow for increased storage.

Guest Blogger: Krista Creager, nutrition student at South Dakota State University

Vegetarian Recipes

Here is a collection of quick, healthy vegetarian recipes from CookingLight Magazine. A dish like this one below, pasta with sun-dried tomato pesto and feta cheese, is a carbohydrate rich meal that is would be perfect for replenishing glycogen stores to prepare for a long run. Nutrition information is included with each recipe. Now get into the kitchen and enjoy!   

Photo Credit: CookingLight.com

Hitting the Wall

As athletes, I am sure you have all heard the expression "hitting the wall." That feeling when you have nothing left to give during your workout or competition. Do you really know what is happening inside your body? 

Photo Credit: Active.com

When an athlete "hits the wall" it means that he or she has exhausted all of their stored carbohydrate (glycogen) in their body, which leaves the body running on empty. The body uses both fat and carbohydrate as fuel sources when exercising, but during high-intensity activities such as running or cycling, your body relies on carbohydrate for the main source of energy. Your body will not exhaust all of your fat stores during activity, but it can deplete your stores of carbohydrate.

This condition can by avoided by beginning your activity well-nourished with your carbohydrate stores full. During long longs or rides, be sure to take in carbohydrate through whole foods or sports drinks. The recommended amount is about 30-60 grams of carbohydrate per hour of activity. 

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While you are visiting thesummitleague.org for conference news, don't forget to come back and read the latest sports nutrition news here! :)

Homemade Sports Drink

Looking to save a little money? It's possible to make your own sports drink at home. Sports drinks are made to provide fluid, carbohydrate, and electrolytes during long duration, high-intensity exercise - but you don't have to buy it in the store! Here is a recipe for a sports drink that you can make at home. The recipe is from Nancy Clark, MS, RD, CSSD - a well respected sports dietitian in the Boston area. Enjoy!

1/4 cup sugar
1/4 teaspoon salt
1/4 cup hot water
1/4 cup orange juice (not concentrate) plus 2 tablespoons lemon juice
3 1/2 cups cold water

1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water; chill.

Nutrition information: (per 8 ounces) 50 calories; 12 g carbohydrate; 110 mg sodium

Reference:
Clark N. Sports Nutrition Guidebook. 4th ed. Champaign, IL; Human Kinetics; 2008.

Summer Sweat

It's been a hot week here in Sioux Falls. So in keeping with that theme, I thought I would mention a few quick notes about sweat and the factors that affect it. Some people are heavy sweaters and some are not. Why is that?

Genetics. That plays a huge part in how much you sweat and cannot be changed. But there are other factors that you need to consider. How hard are you working (intensity level) during your exercise? What is the weather like? Are you acclimatized to the conditions? 

Photo credit: Women's Health

Hot and humid environments (summer!) will cause an increase in sweat rate. If you are doing a lot of outdoor activities, be sure you are paying close attention to your hydration needs. The recommended water intake for men is 3 L per day and 2 L per day for women. However, that does not include any sweat loss from extra activity. If you are sweating a lot that day, you need to add to that amount. 

Go out there and enjoy summer activities while you can! Hiking, running, biking, or whatever you choose. Be sure to pack that water bottle with you!

Summer Farmer's Markets

Happy Summer Break! Although you are not living the daily routine of the school year right now, that does not mean your nutrition takes a break. The summer is a great time to eat fresh produce when it is in season. Wherever you live, take advantage of local farmer's markets. Not only are you supporting local businesses, but you are also getting the best of your local fresh fruits and vegetables into your diet. Click here for a directory of farmer's markets in your area. 

Now here is a recipe that you can use with vegetables typically found at the market. It is from a food blog, The Kitchn, One-Pot Recipe: Easy French Ratatouille. 

Photo credit: thekitchn.com