Carbohydrate Intake During Exercise

A recent review was published in Sports Medicine journal about carbohydrate intake during exercise. This review was meant to help bring what we know scientifically to practical implications. Here is a summary of the review article:

Recommendations of carbohydrates are always based on type of sport, duration and intensity as well as the ability consume them.

• Activities that are at relative high intensities for a duration of 30-75 minutes have shown improved exercise performance when drinking or even rinsing mouth with a sports drink. It does not matter whether it is a single carbohydrate (glucose or fructose) or several combined. Some may be able to tolerate rinsing the mouth better than drinking the fluids.
• ACSM (American College of Sports Medicine) guidelines recommend consuming 30-60 grams of carbohydrates per hour during endurance activity that lasts more than an hour. 
• The ability to use carbohydrates as fuel is dependent on how well the intestine can absorb the carbohydrates
• Multiple carbohydrates combined (fructose+glucose, maltodextrin+fructose, etc.) can help better utilize more carbohydrates as fuel. 
• Research shows that being able to utilize more carbohydrates as fuel delays fatigue and increases performance.
• Sport drinks can be combined with gels and/or bars (low fiber, low fat, low protein bars) to help absorb and tolerate the higher carbohydrate levels
• Never try something new on race day. Training nutrition is important
• People that train/race at lower intensities (example: a marathon time of 5 hours) will use less carbohydrates and therefore, will need to be supplemented slightly less.
• Although not noted in figure below, a good hydration plan needs to accompany the nutrition plan.

Here is the figure that illustrates the recommended guidelines:

   

• The gut can also be trained. A high carbohydrate diet may assist tolerating and utilizing the higher carbohydrate load during exercise (90 gr/hour).
• In real-life ironman and long cycling races, greater carbohydrate consumption correlated with better finish times.
• Carbohydrate intake, even during sports that require skills such as jumping, sprinting, agility etc. may improve the skills as well as delay time to fatigue. However, the game structure and given breaks may make it difficult to implement (example: soccer game). 

Next time you are training for an endurance event, a high intensity aerobic or anaerobic activity, use this figure as a guide of how to utilize carbohydrates. For more personal recommendations, talk to me or a sports registered dietitian.

Jeunkendrup A. A step towards personalized sports nutrition: Carbohydrate intake during exercise. Sports Med (2014) 44 (Suppl 1):S25-S33. 

How to Have Healthy Holidays and Not Gain Weight

The holidays are upon us and with that comes family time, vacation and plenty of eating. The average American gains about a pound a year, which does not seem much. However, that is the average, meaning some don't gain at all and others may gain 5 lbs or more. Moreover, if every year there is a gain of a pound but it is not lost after the holidays, that's a gain of 10 lbs in 10 years, 20 lbs in 20 years and so on. More gain than we would ever want.

              

Here are some ways to avoid the holiday gains:

• Don't forget to exercise. Whether its before or after your family get together feast, don't forget to work-out. You can even try and take some family members with you for a walk/jog.
• Make sure you eat regularly throughout the day. Don't go a whole day without eating and then come to the main meal. You will be more likely to over eat.
• Fill half of your plate with vegetables.
• Make sure you bring a healthy dish with you. You would be surprised how well received a fruit salad would be as well as vegetables and dip.
• Decide that you will fill your plate only once. If you are still hungry, take only from the vegetables.
• A green salad as well as vegetable/chicken & vegetable soup can be a great appetizer. If your family typically does not have these items, that's what you can bring.
• Desserts can fit at the end of the meal. Just apply moderation by going only once and taking small portions of things you want. 
• Do not drink your calories. Skip the soda, egg nog or milk-shake. Prefer water, tea or calorie free beverages.
• The fact that we stuff are turkey does not mean we also have to stuff ourselves. Eat slowly and when you feel full stop. Feeling uncomfortably full is of course uncomfortable. Try avoiding "food coma".
• As soon as you are done eating, excuse yourself from the table. The closer we are to food, the more odds we have of continuing to nibble on it. 
• Enjoy the company! Catching up and being thankful is more important than your "plate-full"

I hope you enjoy this holiday season without the weight to prove it. 

Happy Holidays!

Turnip for What?!

The weather is getting colder and with cooler temps also come a variety of foods that we tend to lean towards. We choose dishes that warm us up and are filling like soup, stew and chili are prepared more often. With this great variety of foods also come winter vegetables. One of my new favorites is the turnip.
                              
Turnip is a root vegetable that can be found late fall and winter. It belongs to the cruciferous family (cabbage, kale, cauliflower, broccoli, brussel sprouts) and is rich with antioxidant properties.  The leaves of the root, turnip greens, can also be eaten and are high in vitamin C, vitamin K, vitamin A, manganese, copper and folate. Turnips are fat free, cholesterol free and an excellent source of vitamin C. There are 34 calories in 1 cup of raw turnip. They are versatile and can be eaten raw, baked, mashed, roasted, stir fried and grilled. It is recommended to shop for the small/medium sized heavy turnips as they will have a mild taste. In general, turnips have a slight sweet, spicy, refreshing taste.
Here are some ideas of what to do with this great vegetable:

• Add it to chili or stew instead of potatoes
• Turnip fries - just cut in fries shape and bake in the oven
• Shred and add to your salad
• Add to any soup
• Turnip mash
• Stir fry with the rest of your vegetables
• Turnip greens can be used in stew, soup, stir fry or even just sauteed by itself

Here are some recipes:

Sauteed turnip greens

4 cups turnip greens

1 small purple union diced

1 garlic clove minced

1 Tbsp canola oil

Heat pan to medium. Heat oil and add onion. Saute for 5 minutes until slightly brown. Add garlic and stir for 2 minutes. Add turnip greens and stir for 5 minutes or until wilted. Serve while hot

Mashed turnips

3 cups turnips peeled and diced

4 cups water

0.25 cup coconut milk or 0.25 1% milk

Dash salt 

Dash pepper

Simmer turnips in lightly salted water until soft and tender. Drain water. Add coconut milk, salt and pepper to turnips and mash. Serve as a side with chopped scallions or chives

Turnip spicy baked fries

2 lbs turnip peeled and cut in rectangular fry shape or round thin circles

Olive oil spray

1 Tbsp garlic powder

1 Tbsp paprika

0.5 tsp sea salt

Heat oven to 400 degrees Fahrenheit. Spread turnip shaped fries in oven tray. Spray with oil and then spread seasoning over fries. Bake in the oven until golden brown (about 30 minutes). Enjoy!

Here is a great turnip soup recipe and a good beef stew and turnip recipe. 

Don't shy away from this great root vegetable and next time you are at the store, pick it up and try it.

Have a great weekend!

To Take or Not to Take? That is The Question

In this abundant world of supplements we ask ourselves all the time; to take or not to take? However, not the question nor the answer are that simple. The supplement industry is a billion dollar making industry. Every week there are new supplements on the shelf that give big promises. Do they work? Do they contain what they're supposed to? Are they safe? These are all questions we need to ask ourselves before we go and spend our salary on them. Let me help by pointing some pros and cons:

                
Pros

• It's convenient, especially for the busy student athlete
• It could potentially help gain muscle
• It could potentially help recover or decrease muscle soreness
• It could potentially help perform better
• Help provide nutrients lacking in the diet
• Help fight inflammation

Cons

• Supplements are unregulated. Due to that, some shady supplements out there contain stimulants, steroids and other illegal substances. Moreover, some contain dangerous components that could cause liver failure, stroke and even death. Here is a great piece by USA Today talking about the risks. There are many more articles like that
• Illegal substances without you knowing, can show positive on a drug test and prevent athletes from finishing school, competing in the college setting (NCAA rules) or even becoming a pro
• Many supplements don't really work (if it sounds too good to be true, it probably is)
• Food is cheaper and can be convenient 
• You can't out supplement a bad diet
• Most foods can provide the pros that supplements do

How to decide if yes or no?!

• Make sure your diet is balanced and healthy first and foremost! If the diet is lacking, fix that. For example: if you skip breakfast, don't take a supplement to compensate, just eat breakfast. If you feel you eat enough vegetables and fruits, whole grains, healthy fats and lean protein then you can consider a supplement, depending on your goals and sport. 
• There are a little more than a handful of supplements that work (based on research) for performance (however, not in all people): whey and protein, creatine, beta-alanine, omega 3, tart cherry juice, beet juice, caffeine, sports drinks, iron (if deficient) and calcium/vitamin D (in certain cases).  
• No matter what, consult with a sport dietitian or a medical professional that understands supplements for performance. Always make sure your doctor knows as well. 
• Use NSF certified safe for sport website or app to make sure its safe and free of contaminants. Use also Supplement411.org to make sure they are not on this list (contains what banned substances were found). 
• Read and research if a supplement works from reliable sources (no, Bodybuilding.com is not a reliable source). If you do not know where to find reliable sources, ask me or any sports dietitian as well as coach, physician or athletic trainer. 

Remember, you can't out supplement a bad diet! Focus on fueling for performance instead.

Let food be thy medicine