Nutritional Recomendations for Athletes

I started coaching at the Running Room about 5 weeks ago and couldn't be more excited.  I am working with an amazing group of women who have taken the initiative to learn to run.  Last week, prior to our run, I did a presentation for them on Nutrition.  It's super important to fuel your body properly all the time, but you have to remember that the demands are even higher when you are physically active.  Here are some of the tips we talked about. 

Daily Nutritional Recommendations for the Athletes

 

The Following guidelines should be included in the diet:

·        Eat 4-6 small meals throughout the day to enhance metabolism and ensure a steady supply of nutrients to support the body’s functions. 

·        Combine carbohydrates with protein to allow the protein to be used as a builder and the carbs to replenish the energy storage. If take protein alone then the protein is used as a fuel source rather than rebuilding the muscles.  Mixing carbohydrates with a protein will also decrease the glycemic load of a food.

Daily Macronutrient Consumption

 

Carbohydrates (CHO)

·        Consume CHO with a medium to low glycemic index away from exercise, and high glycemic Food or supplement immediately following exercise.

·        25-35 grams of fibre daily

·        Greater exercise intensities = a greater reliance for glucose as the main fuel

·        Low blood sugar may be related to mental fatigue which in turn can be related to muscular exhaustion, proper intakes of CHO are critical.  Healthy carbohydrates work to replenish glycogen stores as quickly as possible

 

Protein

       §  Protein consumption will help increase energy, help with tissue repair following workouts

§  Great sources of protein:

o   Eggs, chicken, fish, turkey, tofu, tempeh

§  Protein Substitutes:

o   Whey protein isolate – fast release protein best consumed post workout and contains all amino acids the body needs

o   Casein – slow release protein best consumed before bed; it helps to support immune function and enhances muscle growth

 

Most non athletes require 0.8g/kg of lean bodyweight

o   Example : 165 pound (75 kg) non athlete will consume 60g of protein daily

 

Most athletes require between 1.2-1.8 grams of protein /kg/bodyweight on training days

·        Example : 165 pounds (75kg) lean, athlete consumes 90g (1.2g/Kg/bodyweight) of protein daily

 

Fat

§  90% dietary fat intake from poly & monounsaturated fats, 10% from saturated fats

§  Avoid fat 1.5-2 hours before training (slows stomach emptying)

§  Avoid fat immediately following training (slows stomach emptying)

 

 

Hydration and Exercise

      ·        Minimum of 3 lts of water daily will protect the body from impact or injury and regulate body temperature while flushing toxins from the body

 

Hydration Test!

 

DEEP YELLOW URINE = DEHYDRATION

CLEAR URINE = HYDRATION

 

Simply Healthy During & Post Workout Drink:

·       1 tbs (gives 15g of sugar) of Maple Syrup

·        2Cups of filtered water

·       Dash sea salt (for the electrolytes)

      ·       Cayenne pepper can be used to speed up the metabolism which is good in weight loss

 

Note:  If you are interested in learning more about specific nutritional needs during exercise, please contact me to book an Educational Talk for your group organization or yourself.

All the Best in Health,

Deanne Dietz, ROHP, RNCP, CNP

"Macrobiotic" Lifestyle Explained!

The Macrobiotic dieter considers all aspects of life when determining the proper diet.  In doing so, individuals following this diet will consume different foods based on the season, climate, their location and their ancestry.  It is a very holistic approach to eating and promotes many benefits to its followers.  There are seven basic principles that macrobiotics follow which result in eating locally while consuming foods in their entirety.  This is very economic and creates no waste and allows for no processing of goods.  In order to maintain a full balance, Macrobiotics is based on the principle of balancing Yin and Yang, or the balance of opposites.  As a result, Macrobiotics allows for the use of cooking as long as it is from traditional methods such as gas or wood stoves and the cookware used is cast iron and stainless steel, as it believes cooking will change the effect of the food.  The diet does not require supplements and also recommends that there be more appreciation for the foods we have.  There is no calorie counting with this diet, but it recommends that we eat only when hungry and stop eating once we are satisfied.

            The foods consumed must be organic and include whole cereal grains, including all portions of the grain, seasonal vegetables, beans and bean derivatives and sea vegetables.  Soups that have miso, tamari and sea salt as their base are also acceptable in small amounts.  The diet forbids meat, eggs, poultry and dairy but does recommend the consumption of fish, specifically flounder, cod, sole, trout and halibut one to three times per week.   Fruit, though allowed in small quantities has to be consumed according to climate and the season, and natural sweeteners such as rice syrup, barley malt and maple syrup can be used.  Fermented products are encouraged such as brown rice vinegar or umeboshi vinegar as a condiment.  Since most foods are recognized as okay for the Macrobiotics plan, it is best to look at the foods not allowed which include tomatoes, potatoes, spinach and peppers, as well as artificial color, preservatives and sprayed foods.

Consuming organic foods that are of leaner choices will not only help the environment but will provide the vitamins and minerals needed to reach optimal health.   The Macrobiotic diet is both curative and sustainable for life and presents itself as a way of life rather than simply a way of eating.    Annemarie Colbin informs us in her book, Food and Healing, that Michio Kushi, a disciple of the Macrobiotic plan believes that all problems we encounter a result of poor diet, and that “a proper Macrobiotic diet will help us solve most of life’s difficulties” (Colbin, Pg 128). This is definitely a benefit that anyone seeking a healthy lifestyle would be able to receive.

 Finding balance with the Macrobiotics diet should not be difficult to achieve.  Based on the breast milk model of nutritional proportionality, individuals should have little to no cravings for foods as the consumption of all macronutrients will be adequately met and in perfect balance based on the foods consumed.   The Macrobiotics Diet, focussing on whole foods with no processing, also offers a diet that is neither contractive nor expansive, if followed correctly, which explains the stability and lack of cravings while on this plan.  Though mostly in balance in terms of acid/alkaline, the macrobiotic plan allows alkaline foods such as salt, miso, and spices, which if consumed in excess and not balanced with protein and grains, may lead to a possible protein deficiency. 

Everything in life, regardless of how good it seems, will often have a down side.  The Macrobiotics Diet is no exception.  One main limitation of this diet which for many individuals can be a deterrent, is the expense associated with the purchasing and consumption of the organic whole foods.  Consuming foods in season is expensive in itself, and since modern day preservation methods such as freezing are not allowed it may be very difficult. As a result, it may be discouraging for individuals and may take more explanation as to its health benefits.

            Though individuals of any blood type may benefit with a Macrobiotics Diet, those with Blood Type A are best suited for the foods recommended to be consumed and avoided.  This blood type should avoid preservatives, corn syrup and sugar, tropical fruit, potatoes and tomatoes, eggplant, peppers, vinegar, as well as meat, dairy and fatty fish.  Cayenne should also be avoided by blood type A individuals which agrees with macrobiotics since it forbids the use of hot spice.  The basis of the Macrobiotics diet is the consumption of whole foods which will serve an individual with Blood type A well.  Additionally this blood type responds well when there is a reduced consumption of fatty fish, and the occasional use of eggs, tofu and grains in cooking. 

          When looking at this diet in terms of body types, profile types and balance we can determine that this diet is truly sustainable and beneficial of life.

Pancake Day Traditions!

Do you know what next Tuesday is?  That's right, it's PANCAKE Day!  My mom always made Pancake Day super exciting in our house.  Not only did we get to eat pancakes, but we found hidden treasures in them.   Yup!  No joke, my mom placed objects in the pancakes that would foresee the future.  I always thought that this was common practice, but when I looked it up on the internet I found out that this was a Newfoundland Tradition and so I decided to share it with you today.

·        Money – You will be prosperous

·        Toothpick/Straw –  You will be good at growing things ie Farmer
·        String – You will be or marry a Fisherman
·        Safety Pin – You will have a baby
·        Key – You will be a store owner
·        Nail – You will be good at fixing things ie Carpenter
·        Ring – You will get married
·        Button – You will be a seamstress

I remember going in the kitchen and the wonderful smell of pancakes cooking on the griddle, with a small pot of boiling water beside it filled with our treasures.  My mom carefully placed each pancake in a particular order to make sure that neither of us received more than the other.

Dinner time would come and we would all sit excitedly at the table.  The whole concept of eat slowly quickly went out the window.  The faster we could eat, the faster we could dig into the next pancake.  Oh, the memories.

So, if you are thinking about having pancakes this coming Tuesday, why not think about making it into a family tradition of your own.

To get you started, here is a simple, easy and healthy pancake recipe that tastes yummy too.

 
·        2Cups brown rice flour
·        1 tbsp aluminum free baking powder
·        1 tsp baking soda
·        Cinnamon
·        2 tsp coconut sugar
·        ¼ Cup Olive oil
·        2 Cups of your favorite dairy substitute (almond, flax)
·        2 eggs

 Mix all the wet ingredients together and slowly add the dry.  Heat up a griddle or your favorite pan with some butter and add ¼ cup of the mixture.  If you are going to add objects to the pancake, let the pancake cook a little on one side and then add it.

Note:  If you add objects to the pancake, make sure your children dig through and remove all objects before starting to eat.  I recommend that you sit at the table with you children to supervise and watch the fun.