Nutrition Corner

FAT: TO EAT OR NOT TO EAT

2012-01-27T11:18:00.001-08:00

1/11/2012

BY JILL CASTLE//RD AND CHILD NUTRITION EXPERT

Did you know that fat is an essential part of nutrition for the growing athlete? Not only is fat required for normal growth and development, it is an instrumental energy source for exercising children and teens. During exercise, fat is processed (or metabolized) more efficiently than carbohydrate when compared to adults. By mid- to late adolescence, adult patterns of fat metabolism emerge. While children rely more on fat as an energy source during exercise, there is no evidence that increasing fat in the diet has benefits.

Studies show children eat a diet rich in fat, and often choose subpar sources. Young swimmers are no exception. Getting the right amount of fat, and the right kind, is important to overall growth, development and health, now and later in life. Growing swimmers need about 25-35%, or a third, of their daily calories from fat.

Fat is fat, no matter the source, and provides 9 calories per gram (versus 4 calories per gram from protein and carbohydrate). As a concentrated energy source, fat also provides essential fatty acids and helps the body absorb fat-soluble vitamins.

Fats aren’t created equally, making the fat question important to answer. Here’s the low-down:

Healthy fats include unsaturated sources like monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). Polyunsaturated fats provide omega-6 and omega-3 fatty acids. Both MUFAs and PUFAs help prevent heart disease and other chronic health problems. Eat more of these everyday.

MUFA-rich foods: nuts, vegetable oils, canola oil, olives, olive oil, safflower oil, sunflower oil, almonds, peanut butter and avocado

PUFA-rich foods: omega-6 fats: most nuts, soybean, corn and safflower oil; omega-3 fats: soybean, canola oil, walnuts, flaxseed and fatty fish (salmon, herring, trout)
To make sure you’re getting enough omega-3 fats, which are linked to a number of health benefits, eat 1-2 servings of fatty fish each week.

Unhealthy fats include saturated (from animals and some plants) and trans-saturated fats (“transformed to saturated” through processing). These fats are considered unhealthy because they contribute to heart disease and other chronic health problems. Eat less of these fats everyday

Saturated Fats: high fat cuts of meat; skin on poultry; high fat dairy products such as whole milk and cheeses; butter; ice cream; coconut and palm oils

Trans-saturated Fats: shelf-stable crackers, cookies, chips; bakery items; fried foods; stick margarine

Package labels may advertise “zero trans-fats,” but manufacturers can include up to 0.5 gm trans-fat per serving. Make sure you read the ingredient list for evidence of trans-saturated fats. Code words include: hydrogenated, partially hydrogenated or shortening.

Be aware that children placed on low fat diets can have impaired growth and development. When meat and dairy products are drastically reduced, deficient intakes of high quality protein, iron, calcium, vitamin D, zinc, and other fat-soluble vitamins needed for optimal growth and health can occur.

The bottom line: Young swimmers need fat and utilize it well when exercising. Maximize the healthy fats in your diet and minimize the unhealthy ones –you’ll optimize growth and long-term health at the same time.

Jill Castle is a registered dietitian and child nutrition expert. She is the owner of Pediatric Nutrition of Green Hills and creator of Just The Right Byte, a child and family nutrition blog. Jill lives with her husband and four children (one swimmer!) in Nashville, TN.

Article taken from – USASwimming.org

The Danger of an Iron Deficiency

2012-01-13T08:17:00.001-08:00

1/9/2012

BY DAN MCCARTHY//NATIONAL TEAM HIGH PERFORMANCE CONSULTANT

Serum Ferritin is considered to be the best indicator of an athlete’s iron status and essential in the creation of new red blood cells. Red blood cells are responsible for delivering oxygen throughout the body and helping to remove carbon dioxide, both crucial functions during training. An iron deficiency could inhibit the body’s ability to create new red blood cells, remove muscle waste products and obviously have a negative effect on an athlete’s general health, let alone their ability to practice.

The RDA for Iron varies by age and gender. It is recommended males and females 9-13 years old include 8 mg of iron per day in their diet; males 14-18 years old 11 mg/day; females 14-18 years old 15 mg/day; males over 18 8 mg/day; and females over 18 18 mg/day. The World Health Organization believes iron deficiency is the No. 1 nutritional disorder in the world. Additionally, females and those with diets including excessive intake of low nutrient dense foods (snack foods, soda and desserts) can have an increased risk of suffering from an iron deficiency.

Dietary iron is available in animal, plant and iron-fortified foods. Most healthy diets contain a variety of sources of iron like lean beef (3.2 mg per 3 oz. serving), boiled spinach (3.2 mg per ½ cup serving), and fortified instant oatmeal (10 mg per 1 cup serving). For more information on dietary sources of iron and iron deficiency please visit the National Institute of Health’s Fact Sheet on iron.

Article from USASwimming.org

What NOT to Eat After a Workout

2012-01-04T08:04:00.001-08:00

Steer clear of these foods after workouts to maintain your fitness gains.

Ian Cohen

An intense, calorie-burning workout can do wonders for your physique, but it doesn’t give you the green light to go to town at the nearest Burger King once you’re done. If you’re serious about building muscle and losing fat, you need to get serious about your post-workout meals.

After an exhausting workout, the body sends a signal to the brain that says something to the effect of “feed me, I’m starving!” In an effort to quickly satisfy that demand, many choose the wrong foods, which are full of the wrong ingredients. While this is a bad move for anyone trying to maintain good health, it‘s especially harmful after exercising, since it will negate the efforts of your hard training.

To get the biggest bang from your workout buck, it’s vital to replenish calories and nutrients with the right combination of protein and carbs. On the other hand, it’s also important to limit calories that come from unhealthy foods loaded with fat and sugar. Avoid eating these types of foods after putting your body through the paces, and chances are good you’ll achieve your fitness and weight loss goals much faster.

Savory Sins

Raw Vegetables

It might seem shocking that raw vegetables are a no-no after a workout, but on their own, they're just not enough. Carrots, celery bell peppers, and broccoli might be great as a healthy, low-fat, party snack, but as a post-workout recovery food, forgetaboutit. These minimal calorie foods just aren’t substantial enough to help you restore energy and maintain a healthy metabolic rate. Make them more substantial by combining them with healthy, protein-packed dips like yogurt dip, nut butters or hummus. Stay away from fatty cream dips.

High Fat, Fast Food

French fries, cheeseburgers, chili-dogs and nachos sound like a worthy cheat and may satisfy the spikes in your appetite after a tough workout, but they can also wipe out the fitness progress you made while exercising. All that fat slows down digestion, which is the exact opposite of what you want to happen after working up a sweat. The goal after exercise is to replenish your body's glycogen and reduce, not add to, the amount of fat your body stores.

Salty Snacks

Downing salty snacks like potato chips and pretzels can lower your levels of potassium, which is of greater importance to your recovery phase than salt. Potassium, a mineral essential to your body for cell function, is a more important electrolyte than sodium. Because your body loses electrolytes during a workout, the last thing you need is to deplete more potassium with a salty chip binge.

Bacon

This breakfast treat is actually OK in moderation, but only if you eat it at the start of your day when it can prepare you to burn calories throughout the day, not at the end of your workout. That’s because it’s slow to metabolize after a high-octane, calorie-burning workout, and will slow down the metabolism spike you got from exercising. If you want a protein fix, go for eggs instead.

Pizza

Sorry, but this food favorite is another no-go for an after-workout meal, especially if topped with fatty sausage or pepperoni. Dripping with grease, just one slice can instantly cancel out the gains made during your sweat soaked routine. Opt for a whole-wheat English muffin with cheese if you're craving a cheesy snack.

Sugary Offenders

Soda and Fruit Drinks

Yeah you’re thirsty, but whatever you do, don’t replenish lost fluids with sweetened beverages—including sugary sports drinks. Whether it’s soda, or fructose filled fruit juices, downing sugary drinks after intense exercise is counterproductive for anyone seeking to lose weight, due to the slowing effect on the metabolism. Reach for sports drinks only if your workout required you to sweat profusely to replace the electrolytes you lost. But to quench your thirst, rehydrate and replenish electrolytes, go with plain water and eat a potassium-rich banana.

Milk Chocolate

High in sugar and calories, milk chocolate offers virtually nothing of what you need in order to recharge after training. The negative effects to your fitness results are far more damaging than the brief burst of energy you may get from scarfing down a Snickers bar. Dark chocolate (at least 70% cacao), however, has healthy antioxidants that fight free radicals and act as anti-inflammatories, which can help you recover post-workout. Just be sure to consume it in moderation.

Doughnuts and Pastries

Yes, you need carbs to replace the muscle fuel (glycogen) lost after a vigorous workout, but not artery clogging ones like these nutrient deprived, mega-fat carriers. Better carb options after a workout would be a bagel or whole wheat toast with peanut butter or fruit preserves.

NUTRITION FOR RECOVERY

2011-12-21T07:12:00.001-08:00

11/30/2011

Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. In general, follow these guidelines for incorporating carbohydrate, protein and fat into your day.

Spread carbohydrate intake out over the course of the day (i.e. smaller meals and frequent snacks). This keeps blood sugar levels adequate and stable.
Eat some carbohydrate before morning practice. Note: This can be in the form of juice.
Eat carbohydrate in the form of a carb-electrolyte drink, such as Gatorade or Powerade, during workout IF workout is 90 minutes or longer. Gels are also acceptable.
Eat carbohydrate and protein within the first 30 minutes after practice. This enables the body to replenish glycogen stores and repair muscle tissue. This is perhaps the most important time to eat!!!!
Eat again (something substantial, like a real meal) before two hours post-practice has elapsed. This is critical to maximizing recovery!!!!
Incorporate fat into the day at times that are not close to workout. Fat is necessary, but contributes little to the workout or immediate post-workout recovery period.

Part of the reason good nutrition is critical during recovery has to do with the fact that the body is extremely good at making the most of what it is given. Following exercise, the body is very sensitive to the hormone insulin. Insulin is that hormone that rises every time blood sugar rises. In other words, every time a swimmer eats carbohydrate, which causes blood sugar to rise, insulin goes up. Well, it’s insulin’s job to remove sugar from the bloodstream, and it does so by facilitating its storage as glycogen. Glycogen, the storage form for carbohydrate, is what the body taps into for fuel when exercise is very intense. This can happen quite a bit during a tough workout, which is why it’s important to see that glycogen is replenished before the next practice.

The American College of Sports Medicine, American Dietetic Association and Dietitians of Canada Joint Position Statement on Nutrition and Athletic Performance states that:

“After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery. If an athlete is glycogen-depleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the first 30 min and again every 2h for 4 to 6h will be adequate to replace glycogen stores. Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein, and fat soon after a strenuous competition or training session.” (ACSM, ADA, Dietitians of Canada, 2000, p 2131)

In addition, research (van Loon et al, 2000) has implicated immediate post-exercise carbohydrate ingestion (1.2 g/kg/hr for 5 hrs) in the enhancement of glycogen re-synthesis.

Body Weight in lbs (kg)	Carbohydrate Required (g) to meet intake of 1.2-1.5 g/kg
120 (54.5)	65-82
130 (59.1)	71-89
140 (63.6)	76-95
150 (68.2)	82-102
160 (72.7)	87-109
170 (77.3)	93-116
180 (81.8)	98-123
190 (86.4)	104-130
200 (90.9)	109-136
210 (95.5)	115-143
220 (100.0)	120-150

Article from USASwimming.org

RECOVERY NUTRITION DURING HARD TRAINING

2011-12-18T09:22:00.001-08:00

12/12/2011

BY DAN MCCARTHY//NATIONAL TEAM HIGH PERFORMANCE CONSULTANT

During hard training cycles, like Christmas training, it is imperative for athletes not only to eat promptly (within a half-hour) following a hard training session, but eat the right amount of carbohydrates and protein as well. A sound recovery plan will be based on an athlete’s body weight.

Athletes should eat .5 grams of carbohydrates for every pound of body weight
Athletes should eat 15-20 grams of protein
Athletes should drink 24 ounces of water for every pound lost
Athletes should include electrolytes (sodium, potassium) from food with salt or a sports drink

The dieticians at the USOC have compiled some suggested recovery meals based on body weight:

110-132 Pound Athlete

16 ounces of chocolate milk and water, or
6 ounces of non-fat Greek yogurt, fresh fruit, and water, or
A natural ingredient sport bar (fruit/nut), a glass of skim milk, and water

154-176 Pound Athlete

24 ounces of chocolate milk and water, or
Sport bar (45-50 grams of carbs/15-20 grams of protein) and 16 ounces of sport drink, or
12 ounces of non-fat Greek yogurt, one cup of fruit juice, and water

198-220 Pound Athlete

24 ounces of chocolate milk, water and a banana, or
Sport bar (50 grams of carbs/15-20 grams of protein) and 24 ounces of sport drink

Not only must an athlete eat their recovery snack within a half hour of completing practice, but they must also have a meal within an hour of eating their recovery snack, and add another snack an hour after the meal. Obviously this is not a recovery plan for every day of the year, but it will certainly make a difference when the coach pulls out their special New Year’s 10,000-yard set to cap off an intense week of holiday training.

Article from USASwimming.org

6 Rules of Good Nutrition

2011-12-12T07:36:00.001-08:00

You can find this article online at:
http://eatthis.menshealth.com/slideshow/6-rules-good-nutrition

6. Never Skip Breakfast:

Yes, mornings are crazy. But they’re also our best hope at regaining our nutritional sanity. A 2005 study synthesized the results of 47 other studies that examined the impact of starting the day with a healthy breakfast. Here’s what they found:

People who skip breakfast are more likely to take up smoking or drinking, less likely to exercise, and more likely to follow fad diets or express concerns about body weight. Common reasons cited for skipping were lack of time, lack of hunger, or dieting.

Bad news. Sure, it would seem to make sense that skipping breakfast means eating fewer calories, which means weighing less. But it doesn’t work that way. Consider:

People who eat breakfast tend to have higher total calorie intakes throughout the day, but they also get significantly more fiber, calcium, and other micronutrients than skippers do. Breakfast eaters also tended to consume less soda and French fries and more fruits, vegetables, and milk.

Breakfast eaters were approximately 30 percent less likely to be overweight or obese. (Think about that—people who eat breakfast eat more food, but weigh less!)

5. Snack With Purpose:

There’s a big difference between mindless munching and strategic snacking. Snacking with purpose means reinforcing good habits, keeping your metabolic rate high, and filling the gaps between meals with the nutrients your child’s body craves.

Chew on this piece of trivia: In the 20 years leading up to the 21st century (1977 to 1996), salty snack portions increased by 93 calories, and soft drink portions increased by 49 calories.

Combat portion distortion by eating healthy snacks: Triscuits and peanut butter; string cheese; a sandwich bag filled with homemade popcorn; or that classic of kid’s snacktime nourishment, ants on a log.

4. Beware of Portion Distortion:

Snack portions aren’t the only things that have increased wildly in size. Since 1977, hamburgers have increased by 97 calories, French fries by 68 calories, and Mexican foods by 133 calories, according to analysis of the Nationwide Food Consumption Survey.

A study published in the American Journal of Preventive Medicine looked at 63,380 individuals’ drinking habits over a span of 19 years. The results show that for children ages 2 to 18, portions of sweetened beverages increased from 13.1 ounces in 1977 to 18.9 ounces in 1996.

One easy way to short-circuit this growing trend? Buy smaller bowls and cups. A recent study at the Children’s Nutrition Research Center in Houston, Texas, shows that 5- and 6-year-old children will consume a third more calories when presented with a larger portion. The findings are based on a sample of 53 children who were served either 1- or 2-cup portions of macaroni and cheese.

3. Drink Responsibly:

Too many of us keep in mind the adage “watch what you eat,” and we forget another serious threat to our health: We don’t watch what we drink. In fact, according to research from the University of North Carolina, Americans now slurp up nearly 25 percent of their calories in liquid form—nearly double the rate we used to drink just 20 years ago. One study found that sweetened beverages constituted more than half (51 percent) of all beverages consumed by fourth-through sixth-grade students. The students who consumed the most sweetened beverages took in approximately 330 extra calories per day, and on average they ate less than half the amount of real fruit than did their peers who drank unsweetened or lightly sweetened beverages.

One important strategy is to keep cold, filtered water in a pitcher in the fridge. You might even want to keep some cut-up limes, oranges, or lemons nearby for kids to flavor their own water with. A UK study showed that in classrooms with limited access to water, only 29 percent of students met their daily needs; free access to water led to higher intake.

Another important strategy: Be extra careful about the juice you purchase. Too many “juices” are little more than sugar water masquerading as the real thing. Ocean Spray Cran-Raspberry, for instance, has just 15 percent real fruit juice. The other 85 percent? High-fructose corn syrup and water. Make sure the juice you buy says “100 percent Fruit Juice” on the label, and try to choose one made from a single fruit, not a mix of high-sugar fruits like white grapes, which are commonly used in fruit juice blends.

2. Eat More Whole Foods and Fewer Science Experiments:

Here’s a rule of healthy eating that will serve you well when picking out foods for your family:The shorter the ingredients list, the healthier the food. (One of the worst foods we’ve ever found, the Baskin-Robbins Heath Shake, has 73 ingredients—and, by the way, a whopping 2,310 calories and more than 3 days’ worth of saturated fat! What happened to the idea that a milk shake was, um, milk and ice cream? Let’s be grateful that Baskin-Robbins finally pulled this monstrosity from their menus.) The FDA maintains a list of more than 3,000 ingredients that are considered safe to eat, but we’ve found reasons for concern for a number of the additives on that long list, and any one of them could wind up in your next box of mac ’n’ cheese.

According to USDA reports, most of the sodium in the American diet comes from packaged and processed foods. Naturally occurring salt accounts for only 12 percent of total intake, while 77 percent is added by food manufacturers.

1. Set the Table:

Children in families with more structured mealtimes exhibit healthier eating habits. Among middle-and high-school girls, those whose families ate together only once or twice per week were more than twice as likely to exhibit weight control issues, compared with those who ate together three or four times per week.

Of course, the notion of a 6 p.m. dinnertime and then everyone into their pj’s is a quaint one, but it’s hardly realistic in a society where our kids have such highly scheduled social lives that the delineation between “parent” and “chauffeur” is sometimes difficult to parse. While we can’t always bring the family together like Ozzie Nelson’s (or, heck, even like Ozzy Osbourne’s), we can make some positive steps in that direction. One busy family I know keeps Sunday night dinner sacred—no social plans, no school projects, no extra work brought home from the office. Even keeping the family ritual just once a week gives parents the opportunity to point out what is and isn’t healthy at the dinner table.

TOP FIVE HEALTHY HOLIDAY FOODS

2011-11-22T18:58:00.001-08:00

BY CHRIS ROSENBLOOM, PHD, RD, CSSD

From Thanksgiving to New Year’s Day there will be a lot of media stories on weight gain during the holidays. Dire warnings will be issued about high fat and high calorie holiday dishes. But, what receives less media attention is the abundance of healthy foods that appear on mom and grandma’s table from November to January.

So, load up your plates with these performance boosting foods:

Sweet potatoes. Fresh sweet potatoes often appear on the holiday table in a sweet potato casserole or soufflé. These dishes are very good sources of the antioxidant nutrients vitamins A and C that can help repair sore muscles and support your immune system to fight off winter colds and the flu. Sweet potatoes are naturally low in sodium and high in potassium, an electrolyte that is often overlooked but is needed by athletes. Frozen or canned sweet potatoes don’t contain as many nutrients as fresh produce, so fresh sweet potatoes are the healthiest. And, if you have never tried a baked sweet potato you are missing a great side dish or healthy snack…naturally sweet and delicious, there is no need to drown it in butter and sour cream like a baked white potato. For a holiday conversation starter, ask your family if they know the difference between a sweet potato and a yam. The yam is a completely different vegetable and is not as rich in vitamins as sweet potatoes.
Turkey. Turkey breast might be your favorite, but don’t be afraid of the dark. The dark meat contains only slightly more fat than white meat but it is higher in iron and zinc. Iron helps make hemoglobin needed to deliver oxygen to working muscles and zinc is important is muscle repair and immunity. If your family likes to deep-fry the turkey, as long as the frying oil is at the proper temperature and the turkey is removed from the oil as soon as it is cooked if won’t contain much more fat than a traditional roasted turkey.
Greens. It doesn’t matter if they are turnip greens or collards, steamed spinach or a salad with Romaine lettuce, greens are loaded with healthy nutrients like the B-vitamin folate, fiber, beta-carotene and vitamin C. Collards and turnip greens have an added nutrition boost by being a good source of calcium.
Cranberries. This tart berry was said to be served at the first Thanksgiving in 1621. Our ancestors probably didn’t know that they contain a plant compound called bioflavonoids which help prevent disease. Cranberries may show up on the table as a traditional cranberry jelly or sauce but you can also snack on dried cranberries. Cranberries are very tart so sweeteners are usually added to make them less sour.
Pumpkin pie. Holidays would not be the same without pumpkin pie. Pumpkin, like a sweet potato, has a deep orange color that is bursting with nutrients. One slice of pumpkin pie has about 350 calories but the same slice of pecan pie has over 500 calories so pumpkin pie is the more nutrient-rich choice.

This holiday, choose performance-boosting foods while enjoying great taste at the same time.

Chris Rosenbloom is the sports dietitian for Georgia State University Athletic Department and is the editor of the American Dietetic Association’s Sports Nutrition Manual, 5th edition, scheduled for publication in 2012.

From USA Swimming.org

ENERGY DRINKS: A NO-NO FOR YOUNG SWIMMERS

2011-11-16T08:15:00.001-08:00

The USA Swimming Sports Medicine and Science Committee has recently reviewed the risks and benefits related to energy drinks and is providing information to call attention to the differences between energy drinks and "sports drinks" used for rehydration, to point out the risks associated with such drinks, and to provide suggested alternatives to use of these drinks.

In the coming weeks, the Sports Medicine and Science Committee will publish a series of articles on usaswimming.org on the risks of consuming energy drinks. This week, nutritionist Jill Castle covers the basic nutritional facts behind these drinks.

BY JILL CASTLE, MS, RD

Red Bull, Rock Star, Amp, Monster Energy—enticing labels for a tired and thirsty swimmer. Energy drinks are one of the fastest growing segments of drink sales in America and their popularity is growing, especially among youth. Athletes use energy drinks to rehydrate after a workout, boost attention and focus during school, “wake up,” or as a routine beverage at meals. Don’t be misled by something that sounds too good to be true—while an all-in-one drink is tempting, it carries some serious considerations for young athletes. According to the American Academy of Pediatrics (AAP), children and teens should avoid energy drinks.

Confusion exists about the difference between a sports drink and an energy drink, so let’s clear this up. A sports drink contains a small amount of carbohydrate, minerals, electrolytes and flavorings and is designed to replace those nutrients lost through sweating after exercise. Gatorade is an example of a sports drink.

Energy drinks contain stimulants including caffeine, guarana and yerba mate (herbal stimulants) and taurine (an amino acid). Ginseng, if present, enhances the effects of caffeine. Other elements may be added to energy drinks, but their benefits, safety and side effects are questionable.

An average energy drink contains 70-200 mg caffeine per 16 ounces. Some energy drinks can contain up to 500 mg of caffeine, the equivalent of 14 cans of soda. For children and teens, caffeine consumption should be limited to 1.25 mg per pound of body weight (for a 100-pound swimmer that’s 125 mg caffeine per day). More than 100 mg of caffeine per day in adolescents has been associated with higher blood pressures.

Growing children and teens should avoid excess caffeine consumption. Excess consumption of caffeine is associated with agitation, anxiety, poor sleep, rapid heart rate, increased blood pressure and altered mental states.

Too much caffeine can mask fatigue. Gauging fatigue is important to staying fit, healthy and in the pool. If jacked up on caffeine, swimmers may miss the body’s signal for rest.

Caffeine can alter mood and behavior, resulting in physical dependence or addiction. How do you know if you’re a caffeine-addict? Without caffeine, you experience withdrawal symptoms such as headache, tiredness, depressed mood and nausea.

If that’s not enough to make you re-think your drink, here’s some more food for thought.

Energy drinks contain sugar—up to 30 grams per cup (almost ¼ cup of sugar). Limiting sugar consumption is a healthy practice, for any growing child and teen, whether an athlete or not.

Energy drinks are dehydrating. Due to the concentration of caffeine, energy drinks encourage frequent urination, and energy drinks with higher sugar content can compound the dehydrating effects of caffeine.

Feeling tired, losing focus and struggling with low energy? Rethink your nutrition, hydration and sleep program. No magic bullet replaces a nutritious diet of real, wholesome food, adequate water and other healthy liquids, or a good night’s sleep. And that’s no (red) bull.

Article from USA Swimming

PROTEIN FOR THE GROWING SWIMMER, UNPLUGGED

2011-11-08T11:45:00.001-08:00

BY JILL CASTLE, MS, RD, LDN

Do you believe protein is the “magic pill” of sports nutrition, or are you just making ends meet, trying to get enough protein in your diet? Boasting benefits like enhanced sports performance, muscle gain and improved post-event recovery, protein seems to have magical powers, and swimmers are looking for more.

Protein is a necessary part of every child’s diet. It is fundamental for organ function, new tissue development and the repair of muscle damage. Children need protein to stay healthy and grow.

The average child, aged 9-13 years, needs about 0.5 grams of protein per pound of body weight. Youth swimmers and other young athletes have a slightly higher protein requirement and need about 0.5-0.7 grams per pound of body weight, depending on age and gender.

Most Americans meet or exceed their protein needs without trouble and few are lacking this nutrient. In fact, if a young swimmer’s energy needs are met throughout the day with a balanced diet, it’s most likely that protein requirements will be met as well.

Food sources of protein include meats such as poultry and red meats; fish; eggs; dairy products such as milk, yogurt, yogurt drinks, cheese and cottage cheese; legumes such as edamame, black, kidney, white, pinto and garbanzo beans; nuts and nut butters; and high protein grains such as quinoa.

Small amounts of protein are also found in cereal, crackers, bread and bread products, and other processed foods.

Some young swimmers are consuming extra protein sources such as protein-enhanced energy drinks, energy bars and supplemental powders to build more muscle tissue, and/or enhance recovery from training. According to the American Academy of Pediatrics (AAP), the regular use of these protein-enhanced foods and beverages is not recommended for young athletes. Also, the US Anti-Doping Agency (USADA) and USA Swimming considers dietary supplements “take at your own risk,” placing full responsibility for any effects and repercussions on the athlete. Eating real food sources of protein in a well-balanced diet throughout the day is optimum. The AAP also promotes the use of natural protein foods for recovery from prolonged vigorous exercise, such as low fat milk.

Are there negative effects of getting too much protein? Excess protein intake can be potentially dangerous for the young swimmer, resulting in dehydration, calcium losses in the urine, weight gain, and stress on the liver and kidneys. Also, if the focus is on eating a high protein diet, the swimmer may lack the preferred fuel source for training and racing: carbohydrates.

Tips for getting “real food” protein in the young swimmer’s diet:

Eat protein sources at each meal. An egg and milk for breakfast; peanut butter on a sandwich and yogurt at lunch; and lean meat and milk at dinner are ways to add natural protein to the diet.
Eat protein with snacks. Fruit and cheese kabobs; peanut butter crackers; nuts and dried fruit; and hummus with pita chips are all healthy snacks for the swimmer. Including protein at snack-time will keep blood sugars normal, help meet overall nutrition needs and reign in excess hunger before meals.
Eat food to recover from training sessions. Plain or flavored low-fat milk, low fat yogurt and nut-based trail mix are examples of good protein-rich choices.

USA Swimming Article

SMART EATING FOR SWIMMERS ON RACE DAY

2011-10-27T15:34:00.001-07:00

9/15/2011

BY JILL CASTLE, MS, RD, LDN

What do you pack to eat on race day? What’s your nutrition prescription?

Everybody has a different approach when it comes to eating on race day. Having a strategy and an execution plan can remove doubt and worry about hunger, energy levels, digestive problems, and keep you focused on the race at hand.

Here are a few guidelines for smart eating and packing up the cooler:

Don’t DQ your day. Breakfast at home or on the road is the metabolism boost every swimmer needs. Instant oatmeal made with skim or low fat milk, toast with nut butter, dry cereal, yogurt and fruit are all light options that rev up the body. If you are competing in the morning, be sure to keep it light. Opt for a heavier breakfast if competition is in the afternoon.
Pack variety. A few options of fruit, vegetables, grain and high quality protein sources should cover the variable appetite and tummy tolerance you may experience on race day. It’s better to have more food options than a large quantity of only two or three foods. Don’t make the mistake of relying on a single food or energy bars to get you through the day. While they can do the job of fueling your body, they may not rate in appetite satisfaction. Having a variety of food sources increases the odds of proper fueling and healthy eating.
Pack enough. You don’t want to run out of food, and you may want to share with other swimmers (well-fueled swimmers help the whole team, right?).
Pay attention to temperature. If you are packing perishables, be sure to add an ice pack. It’s no fun to get tummy cramps before a race because something has spoiled.
Pack in the protein. Protein will be an ally in keeping your blood sugar stable, thus keeping hunger, energy and mood in check. Nibble on cheese sticks or slices, nuts, peanut or nut butters, deli meat slices, yogurt or yogurt drinks, boxes of low fat milk, hummus, hard-boiled eggs or edamame.
Don’t forget the Carbohydrate. Your muscles rely on carbs for fuel. Pack easily digestible sources such as 100% juice, fruit leather, applesauce, fresh or dried fruit, or veggie sticks. Don’t forget the more complex carbohydrate foods too, such as crackers, unsweetened dry cereal, pita or other breads, pretzels and graham crackers. Stay away from refined sugars such as soda, candy and desserts on race day.
Nosh or Nibble? Save “meals” or large quantities of food for big breaks between events. Nibble small amounts of food before and after events that are closely scheduled. At a minimum, you should be nibbling to stay energized and keep your muscles fueled on race day.
Think your drink. Water, 100% fruit juice and sports drinks are appropriate at a swim meet. Plain and flavored milk are great recovery drink choices after the meet; they provide protein for muscle repair and carbohydrate to re-fuel muscles.
Know your eating style on race day. If it is counter-productive to racing, follow these guidelines as a strategy for optimal eating. Don’t tempt yourself by packing foods or making concession purchases that you (really) don’t want to be eating.
Fiber Facts. Fiber can be a problem on race day, or not. Fiber is a food component to which each swimmer has an individual tolerance. Don’t experiment with high fiber foods on race day; sort this out during training season and avoid tummy trouble when it matters most.

USA Swimming – Nutrition Articles

TOP FIVE BEVERAGE CHOICES FOR SWIMMERS

2011-09-23T05:52:00.001-07:00

By Chris Rosenbloom, PhD, RD, CSSD

Just because you’re in the water it doesn’t mean you don’t need to drink water.

After 30 minutes of swimming, dehydration can occur. Environmental factors contribute to a swimmer’s dehydration—warm water temperature and warm, humid air around the pool can increase the need for fluids. The National Association of Athletic Trainers recommends drinking about 2 cups (16 ounces) of water 2 to 3 hours before a workout or swim meet with another 1 cup (8 ounces) 10 to 20 minutes before diving into the pool. Most workouts are long and strenuous, so drink about 1 cup of fluid every 10 to 20 minutes during your workout. Keep a sports bottle filled with water at poolside so it is in easy reach.

What should you drink? Try these 5 choices and switch up your drinks for variety.

Water is best for most athletes. If you don’t like the taste of plain water, ask mom or dad to slice up lemons or limes to drop into your water bottle for a fresh taste.
Sports drinks are a good choice when you have long, hard workouts or have to race many times during a meet. Stick to the basic tried and true sports drinks….like Gatorade or Powerade because they provide a good balance of carbs, sodium and potassium to replace losses.
Light sports drinks or zero-calorie sports drinks. These beverages, like G2 or Powerade Zero provide the same amount of sodium and potassium as regular sports drinks. These are good choices when you are trying to get lean or when injured and you are not able to train as hard or as long. These drinks contain artificial sweeteners, so drink them in moderation (1-2 servings per day).
Diluted fruit juice. Why dilute fruit juice? Fruit juice is too high in natural sugars to be a good fluid replacement. Fluids that have more than 6 to 7% carbohydrate (fruit juice has about 10% and some fruit juices even more) takes longer to leave the stomach so fluids don’t reach your working muscles as quickly.
Low-fat milk is a good pre-workout and post-workout drink because it provides carbs, sodium, potassium (like sports drinks) with the added benefit of protein for muscle recovery and calcium for strong bones. Choose fat-free or 1% milk to lower the fat content; and it is OK to choose low-fat flavored milk like strawberry or chocolate if you prefer the taste.

Staying hydrated can help improve your performance and keep you healthy. Develop an individualized fluid plan and don’t wait until you are thirsty to drink…stay ahead of thirst so you don’t get dehydrated.

Copied from USA Swimming’s website http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=1&itemid=3766&mid=8712

Perfect Fitness Foods

2011-06-28T09:00:00.001-07:00

Pineapple and Papaya

Good for: Muscle recovery?

Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.

Salmon

Good for: Cardiovascular fitness

Australian researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption-so either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.

PB&J or Pasta With Meat Sauce

Good for: Muscle building and repair?

The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fits that formula. With peanut butter and jelly try to use the NATURAL peanut butter (the one with the oil separation). As for the bread go for the whole grain or whole wheat kind.

8 Ounces of Chocolate Milk

Good for: Hydration

The best sports drink may come from a cow. British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? To begin with, milk has more electrolytes and potassium. The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.

Green Tea

Good for: Muscle recovery

Brazilian scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance to exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout. Mix with some honey and lemon and put on ice and you have a great summer time beverage as well.

Cold Water

Good for: Endurance

Drinking cold water before and during exercise can help improve your endurance. In a British study, cyclists who drank about 30 ounces of a chilled drink in the half hour before riding in a hot, humid environment-and smaller amounts as they rode-were able to bike 23 percent longer than riders who downed lukewarm liquids. Drinking cold water may be the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.

FUEL YOUR BODY

2011-06-17T08:09:00.001-07:00

News For SWIM PARENTS Published by The American Swimming Coaches Association

By Lisa Liston - Lynchburg YMCA Swim Team

Nutrition is important ALL THE TIME to keep the tank full for athletic training and performance. Athletes need to EAT TO TRAIN, not train so they can eat. In general, the athlete’s diet should be composed of 60% carbohydrates, 15% protein, and 25% fat. Carbohydrates are necessary as the dominant fuel in moderate and high intensity activities. Carbohydrates provide the energy to keep your engine running through those long practices and intense races! Protein is not an energy source, but it is important because it builds and repairs muscles, produces hormones, supports the immune system, and replaces red blood cells. Fat plays a critical role in the overall functioning of the body; it aids in digestion and energy metabolism, helps maintain body temperature, and plays a part in regulating hormone production.

In order to maintain optimal training and performance energy levels, it is important that athletes eat early and often! Athletes should have a carbohydrate snack before morning workouts -- even if a small amount. (While some don’t like to eat early in the morning, you can train your body to begin accepting food.) You should never go 3 or 4 hours without a snack during the day. It is better for swimmers to eat 6-8 times a day rather than just three meals a day. Athletes MUST have a carbohydrate snack immediately after practice. For proper muscle repair to begin, you have about a 30 minutes window to get some food in after practice. Within 1-2 hours of practice, swimmers should have a full meal. Without adequate fuel, swimmers will become fatigued and are more prone to injury as they are not helping their muscles recover.

Some excellent choices for your post-workout recovery snack might include chocolate milk, power bars, yogurt, bagels with peanut butter, a peanut butter and jelly sandwich. The more you weigh, the larger your snack should be. For instance if you weigh 120 pounds, 1.5 power bars may be sufficient, but if you weigh 175, then you might need 1 cup of chocolate milk and a bagel with peanut butter.

Not only is getting adequate food important during regular training, it is also critical during meets to maintain peak performance. After racing, swimmers need to replenish fluids and eat a small snack. Sometimes a swimmer won’t have quite enough time to warm down after a race and eating some food to help the recovery process along is just plain smart. Stuck at a summer league meet with no warm down at all? Keep moving around and eat a few peanut butter crackers before your next race!

Check out USA Swimming’s nutrition tracker on the web to be sure you’re getting enough! As we head outdoors into the 50 meter pool in just a few days, training demands will become greater and swimmers are likely to need more calories to sustain successful training.

Kids Should Not Consume Energy Drinks, And Rarely Need Sports Drinks

2011-06-08T06:26:00.001-07:00

Says American Academy of Pediatrics

Reprinted from www.MedicalNewsToday.com

Sports and energy drinks are heavily marketed to children and adolescents, but in most cases kids don't need them - and some of these products contain substances that could be harmful to children.

In a new clinical report, the American Academy of Pediatrics (AAP) outlines how these products are being misused, discusses their ingredients, and provides guidance to decrease or eliminate consumption by children and adolescents. The report, "Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate?" is published in the June 2011 issue ofPediatrics (published online May 30).

"There is a lot of confusion about sports drinks and energy drinks, and adolescents are often unaware of the differences in these products," said Marcie Beth Schneider, MD, FAAP, a member of the AAP Committee on Nutrition and co-author of the report. "Some kids are drinking energy drinks - containing large amounts of caffeine - when their goal is simply to rehydrate after exercise. This means they are ingesting large amounts of caffeine and other stimulants, which can be dangerous."

Sports drinks and energy drinks are different products, said Holly J. Benjamin, MD, FAAP, a member of the executive committee of the AAP Council on Sports Medicine and Fitness, and a co-author of the report. Sports drinks, which contain carbohydrates, minerals, electrolytes and flavoring, are intended to replace water and electrolytes lost through sweating during exercise. Sports drinks can be helpful for young athletes engaged in prolonged, vigorous physical activities, but in most cases they are unnecessary on the sports field or the school lunchroom.

"For most children engaging in routine physical activity, plain water is best," Dr. Benjamin said. "Sports drinks contain extra calories that children don't need, and could contribute to obesity and tooth decay. It's better for children to drink water during and after exercise, and to have the recommended intake of juice and low-fat milk with meals. Sports drinks are not recommended as beverages to have with meals."

Energy drinks contain substances not found in sports drinks that act as stimulants, such as caffeine, guarana and taurine. Caffeine - by far the most popular stimulant - has been linked to a number of harmful health effects in children, including effects on the developing neurologic and cardiovascular systems. Energy drinks are never appropriate for children or adolescents, said Dr. Schneider and Dr. Benjamin. In general, caffeine-containing beverages, including soda, should be avoided.

The report contains tables listing specific products available today and their contents.

"In many cases, it's hard to tell how much caffeine is in a product by looking at the label," Dr. Schneider said. "Some cans or bottles of energy drinks can have more than 500 mg of caffeine, which is the equivalent of 14 cans of soda."

AAP recommendations include:

Pediatricians should highlight the difference between sports drinks and energy drinks with patients and their parents, and talk about the potential health risks.
Energy drinks pose potential health risks because of the stimulants they contain, and should never be consumed by children or adolescents.
Routine ingestion of carbohydrate-containing sports drinks by children and adolescents should be avoided or restricted, because they can increase the risk of overweight and obesity, as well as dental erosion.
Sports drinks have a limited function for pediatric athletes; they should be ingested when there is a need for rapid replenishment of carbohydrates and/or electrolytes in combination with water during prolonged, vigorous physical activity.
Water, not sports drinks, should be the principal source of hydration for children and adolescents.

Article URL: http://www.medicalnewstoday.com/releases/226870.php

News For SWIM PARENTS Published by The American Swimming Coaches Association

NUTRITION 101 – Speedo Tip of the Week

2011-05-26T04:46:00.001-07:00

BY MIKE WATKINS//CORRESPONDENT

It's something we've heard since the first time we watched Sesame Street or sat in our first science class. Or maybe we just learned it from mom and dad.

You are what you eat.

When you're a swimmer putting your body through rigorous, lengthy workouts and pushing your physical limitations, what you eat takes on even greater importance.

Fruits and vegetables -- IN! Foods rich in Protein -- DEFINITELY! Junk food -- IN MODERATION!

According to Dr. Kathleen Woolf, RD, a sports dietician and frequent contributor to Splash, there are four basic tenets for good nutrition: Stay well-hydrated; consume adequate carbohydrates before, during and after exercise; eat breakfast every day; and make fresh fruit and vegetables an every-day dietary staple.

"Children and teenagers have unique nutritional needs because they are still growing and maturing," said Dr. Woolf, a visiting faculty member in the Department of Nutrition, Food Studies and Public Health at New York University. "Energy and nutrient needs need to support growth & development and the activity demands of their sport. As the athlete matures and develops, energy needs are less."

Following are 10 nutrition tips from current and former National and Olympic Team members that helped them as they worked toward achieving their own goals in the water.

Tip #1
"Eat the rainbow. No, not Skittles, but lots of different natural colors of food. Red (raspberries, beats, tomatoes), orange (oranges, sweet potatoes, carrots), yellow (squash, bananas, peppers), green (spinach, broccoli, cucumbers), etc. Eat darker and hardier forms of rice and grains (whole wheat, oatmeal, wild rice, etc). Balance that out with lean proteins and minimal amounts of fat, salt and sugar, and the cycle of work/recovery can be perpetuated at a higher level, eventually leading to peak performance. It's well worth the extra effort!" -- Neil Walker

Tip #2
"Eat a variety of foods. Always eating the same thing doesn't give you balance. Try to switch up your meals, and eat your go-to meals less often. Switch your lunches between sandwiches and salads and your dinners to have different meats and veggies each night. This will increase the amount of variety you get from your food." -- Rebecca Soni

Tip #3
"One of the simplest things to do, but one that a lot of swimmers fail to do, is eat within 30-45 minutes after workout. Recovery is an essential part of training, especially the older you get. Getting protein and carbohydrates back into your body helps you get the most out of the work you just put in." -- Eric Shanteau

Tip #4
"I have worried about my weight and fitness most of my life. When I've swum my best, it's been when I'm comfortable in my own skin and not worrying about my body, and trust me, that is sometimes very difficult to do on the National Team when you are the biggest girl on the team. I think if you obsess about it, that's the worst thing you can do. That being said, I believe in being healthy. The key is everything in moderation. If you totally deny yourself something, then you crave that the most. Be smart, be healthy and eat ice cream -- just not at every meal." -- Margaret Hoelzer

Tip #5
"I get asked about eating junk food a lot. I have a very, very large sweet tooth, so it's pretty hard to resist these temptations entirely. I think it's important to satisfy occasional sugar cravings, but minimizing them to small portions is very helpful. It allows me to feel like my diet is balanced. I'm not only eating boring, healthy food but still keeping my junk food cheats down to a minimum. I've learned that the less sugar you allow into your body, the less your body will continue to crave sugar in the future. If you can resist the urges a little bit at a time, they'll eventually get smaller and smaller, and you can grow your body into the ultimate lean build that helps us swim fast." -- Jessica Hardy

Tip #6
"Eat 5 to 6 times per day. Americans have a tradition of three square meals a day. For peak performance in the pool, we need to give our bodies more consistent streams of energy, not spikes. Healthy snacks between meals and right before/after workouts are crucial. To be better tomorrow than we were today requires us to replenish our bodies with healthy fuel." -- Neil Walker

Tip #7
"I believe that you can eat anything you want, as long as you do so in moderation. Unless we're talking about fruits and veggies. In that case, eat as much as you can possibly handle. Make sure your meals are as balanced as possible so all your vitamins and minerals are obtained from your food and not from supplements. -- Madison Kennedy

Tip #8
"I am a rare breed -- a vegetarian-athlete. This is because I am a pretty picky eater. Red meat fats give me bad stomach pains, so I only allow myself to eat white meats (chicken and fish). We all know I can't take supplements to balance my diet (which I also recommend any drug-tested athlete to also not partake in), so it is important for me, and any hard-working athlete, to incorporate enough protein into their diet. Putting additional beans into soups, adding sliced turkey/ham into an egg bagel, throwing grilled chicken on top of your salad, are all some examples of how I make sure to get enough protein, which will help repair and rebuild muscle after tough workouts." -- Jessica Hardy

Tip #9
"Try to eat natural foods of all different colors. Generally speaking, the diversity of colors corresponds to different vitamins and minerals, which aids the body in recovery and health. Drink lots of water. It's important to keep drinking water even if you aren't thirsty, because thirst is a sign of dehydration. Staying hydrated will help you recover and also keep you from getting sick." -- Peter Vanderkaay

Tip #10
"I really focus on eating a variety of foods. I tend to stay away from foods with a high level on mono, poly and saturated fats. Over time, I have realized that I perform much better, more consistently, when my diet is more balanced and I'm not eating greasy junk food. Before open water races, which are typically held in the mornings, I make sure I'm eating some protein, such as eggs, to help hold me over." -- Christine Jennings

USA Swimming Article – Speedo Tip of the Week

EAT COLORFUL FOODS

2011-05-05T08:17:00.001-07:00

What are the first three foods that come to mind when we say “carbohydrate?”

Pasta
Rice
Bread

Each if these is excellent. But what do they have in common? They’re all white!

One of the most overlooked sources of carbohydrate is fruit. Yes, FRUIT. Fresh, canned, frozen, dried or juiced. No matter how you look at it, fruit is an excellent source of carbohydrate. Not only does fruit provide carbohydrate in the form of natural sugars (versus refined sugar), the bright colors of fruits indicate that they are also excellent sources of vitamins and minerals, including a sub-group called anti-oxidants.

You might recall that exercise is the stimulus that leads to training adaptations. And that adaptations to training occur ONLY is you give the body the right kinds of fuels during periods of rest.

Well, one of the side effects of exercise is the generation of “free radicals.” Free radicals are molecules that can actually cause damage to muscle tissue above and beyond the damage caused by exercise. The damage caused by exercise is normal. It serves as part of the stimulus for training adaptation to take place. But damage caused by free radicals is NOT a desired part of the training process. Damage caused by free radicals (aka “scavengers”) circulating in the bloodstream after workout can continue well into the recovery period. This is when the body is supposed to be adapting!

Anti-oxidants “absorb” free radicals, neutralizing their effect in the body before their damage to muscle tissue can amount to much. A diet consistently rich in fruits (and other colorful foods, such as VEGETABLES) is apt to keep the body consistently supplied with anti-oxidants, which will assist the body in keeping free radical formation to a minimum. This a good reason to eat lots of colorful foods during the recovery time between workouts.

Colorful foods include, but are not limited to:

Apples, Strawberries, Blueberries, Bananas, Oranges, Kiwi, Watermelon, Raspberries, Grapes, Mango, Papaya, Apricots, Red peppers, Broccoli, Corn, Squash, Carrots, Peas, Green beans, Tomatoes

Colorful foods DO NOT include: Skittles, Jelly Beans, M&Ms, Mike&Ikes, Fruit Loops, and so on.

USA Swimming – Nutrition Articles

SUGAR-SWEETENED BEVERAGES: HELPFUL OR HARMFUL?

2011-04-12T10:42:00.001-07:00

BY KATHLEEN WOOLF, PHD, RD

Water is one of the most important nutrients for swimmers and other athletes. And even though swimmers spend their workouts surrounded by water, they are at an increased risk of dehydration. Workouts conducted during high temperatures and humidity can further increase fluid needs. Both water and sports drinks are important components of training programs. Unlike water, a sports drink can provide fluids, fuel and electrolytes to your working muscles. Is one better than the other for a swimmer to use?

One big worry is that kids/teens are consuming too many sugar-sweetened beverages, including soda, fruit-flavored drinks and sports drinks. Rather than satisfying thirst with plain old water, many people are replenishing their fluids with these sugar-sweetened beverages. Soda and fruit-flavored drinks contain large amounts of sugar and/or high fructose corn syrup, potentially leading to weight gain and dental cavities. Although sports drinks don’t have as much sugar as soda, they do add additional sugar and other sweeteners to the day. Several states have banned the sale of soda from school vending machines and cafeterias and are now focusing their attention on sports drinks and other sugar-sweetened beverages.

Some kids/teens are selecting sports drinks as a healthier alternative to soda. Sports drinks are being consumed throughout the day, not just during exercise. Kids who are engaging in ANY type of physical activity have been led to believe that they need sports drinks. Many young athletes could actually re-hydrate sufficiently with water.

Here are some tips to help stay hydrated with the best fluid sources:

Use sports drinks appropriately during practice and competition. Re-hydrate with water during exercise/practice lasting less than 60 minutes. Use a sports drink when exercise/practice lasts more than an hour.
Drink water before and after practices and competition.
Because many kids/teens are not consuming enough water, drink water throughout the day and at mealtimes and snacks.

A water bottle may be the most important tool for success. Use it often to stay well hydrated both inside and outside of the pool.

USA Swimming - Speedo Tip of the Week Archives

Sugary Sports Drinks Mistakenly Associated With Being Healthy, Say Researchers

ScienceDaily (Sep. 28, 2010) — Children who practice healthy lifestyle habits such as eating fruits and vegetables and engaging in physical activity may be negatively impacting their health because they tend to consume large amounts of flavored and sports beverages containing sugar, according to research at The Michael & Susan Dell Center for Healthy Living at The University of Texas Health Science Center at Houston (UTHealth).

"Children and parents associate these drinks with a healthy lifestyle despite their increased amount of sugar and lack of nutritional value," said Nalini Ranjit, Ph.D., principal investigator and assistant professor of behavioral sciences at the UTHealth School of Public Health. The study will be published in the October issue of Pediatrics.

Researchers examined the association between sugar-sweetened beverage consumption, unhealthy and healthy foods and physical activity levels of 8^th and 11^thgrade Texas students to determine the relationship between beverage consumption and other behaviors. Sugar-sweetened beverages are drinks that contain added caloric sweeteners such as sugar or high-fructose corn syrup, including a large variety of carbonated and noncarbonated drinks but excluding 100 percent fruit juice.

Flavored or sports beverage drink consumption increased with levels of healthy food consumption and physical activity when compared to high soda consumption, which was associated with lower levels of these healthy behaviors.

"Sports drinks have been successfully marketed as beverages consistent with a healthy lifestyle, which has set them apart from sodas," said Ranjit, "However they have minimal fruit juice and contain unnecessary calories." Study results suggest there is a popular misperception of flavored and sports beverages being consistent with a healthy lifestyle, despite their sugary content.

Researchers in the study found that 28 percent of Texas children are consuming sugar-sweetened beverages three or more times a day. Among boys, the average daily consumption of soda increased from 8^th to 11^th grade while consumption of non-carbonated flavored and sports beverages remained steady. Soda consumption in girls remained steady from 8^th to 11^th grade and consumption of non-carbonated flavored and sports beverages declined substantially. Of the ethnicities of the children involved in the study, researchers found black children had lower soda consumption but considerably higher flavored and sports beverage consumption compared to Hispanic or white children.

Nearly 17 percent of children and adolescents ages 2 to 19 in the United States are in the 95 percentile of the BMI-for-age growth charts, according to the Centers for Disease Control and Prevention. There is widespread consensus that the increasing consumption of sugar-sweetened beverages is associated with high levels of obesity nationwide, according to the study.

"High levels of consumption of these beverages has the potential to increase weight gain," said Ranjit, "Drinking just one can of soda or other sugary beverage a day could lead to more than a 10-pound weight gain in a year." Nutritionists at UTHealth also caution that children should have no more than one glass of fruit juice, even 100 percent fruit juice, a day, because of the high calories. Sports drinks should be reserved only for extreme exercise. Otherwise, children should drink water to replenish lost fluids, they say, and whole fruit is a better nutritional choice than fruit juice.

Ranjit recommends adolescents and their parents educate themselves on the sugar content of flavored and sports beverages. "Consuming large amounts of flavored and sports beverages could undo the effects of all that exercise," said Ranjit. "Recognizing these misperceptions is important to obesity prevention efforts."

Nutrition for Performance Series (Part 4 of 4)

2011-04-06T06:41:00.001-07:00

Bedtime Eating 411

Protein? Carbs? Are you eating the right foods before heading to bed? Find out the keys to healthy bedtime snacking.

Part 1: http://www.youtube.com/watch?v=ND-dGBhaHTo
Part 2: http://www.youtube.com/watch?v=0PUAK-jupYY
Part 3: http://www.youtube.com/watch?v=zIas0GUWHyE
Part 4: http://www.youtube.com/watch?v=HE499mlYsvw

Nutrition for Performance Series (Part 3 of 4)

2011-03-30T03:20:00.001-07:00

Spaghetti Fest Myths

Does the typical pig-out meal really make sense? Eat for performance the night before your meet.

Watch the full series at http://www.swimoutlet.com/nutrition-for-performance

Nutrition for Performance Series (Part 2 of 4)

2011-03-24T05:58:00.001-07:00

Fueling After Practice

You're tired, hungry, and ready to eat anything. Don't do it! Eat the right things to help you recover and prepare for your next workout.

Watch the full series at http://www.swimoutlet.com/nutrition-for-performance

Nutrition for Performance Series (Part 1 of 4)

2011-03-14T07:42:00.000-07:00

The Grocery Store: It All Starts Here
Learn how to buy foods that taste good and are good for you. You can't eat it if you don't have it.
Watch the full series at http://www.swimoutlet.com/nutrition-for-performance

Do We Really Want our Children Drinking Energy Drinks?

2011-03-03T07:46:00.001-08:00

News For SWIM PARENTS Published by The American Swimming Coaches Association

I see parents walking into the swim meet with six packs of it. I see the spent cans and empty colorful little plastic bottles under the bleachers where the swimmers are sitting and wonder, “Why?”

What’s the point of all the swim and mental training we do? Isn’t the point of it all to establish the life skill of understanding the relationship between fitness, work, setting of goals, and achievement? Where do the perceived shortcuts offered by energy drinks enter into the equation? What part of the training do they represent? Certainly these shortcuts do not fall under the category of good nutrition.

Shortcuts are NOWHERE in my equation. Goals + work + fitness + proper nutrition ==> achievement. I hate the commercials that imply otherwise.

Unfortunately, the mentality of many is, “why not?” and, “Hey, everyone else is doing it.”

Well, aside from the philosophical issues involved there are also potential health issues. This alone should scare every coach and every parent into saying “NO!” “No energy drinks, period.” Run AWAY from them!

The respected journal Pediatrics published a “literature review” this past week and I have reprinted three related articles below which should, at the very least, raise a doubt in your mind about the potential health risks of energy drinks.

(And just so we are clear, even if these energy drinks were perfectly safe for the body, I would still be against their use as they are intended to defeat one of the most important aspects of life -- we WORK. We work to achieve. Shortcuts cheat us of our self-discipline, self-reliance and our-self esteem.)

Guy Edson

Energy Drinks May Harm Kids

Published February 15, 2011, Fort Lauderdale Sun Sentinel

Energy drinks – many of which contain herbal supplements and up to five times the caffeine of a cola – might be quite harmful to children, according to a literature review published in the journal Pediatrics on Monday. Among the findings:

Caffeine in the drinks can exacerbate cardiac conditions especially in children with eating disorders) and interfere with calcium absorption and bone mineralization in young adolescents.
Additional ingredients may boost caffeine levels.
Extra calories in the drinks can contribute to diabetes, high body mass index and dental problems.
The drinks are unregulated in the U.S., and the number of overdoses of caffeine from drinking them are not known. But in Germany, Ireland and New Zealand, officials have reported cases of liver damage, kidney failure, seizures, confusion and arrhythmias associated with energy drink use.

The authors concluded that energy drinks don’t have a therapeutic benefit to kids, and they urged pediatricians to ask patients about their energy drink consumption and let them know about potential dangers.

Energy Drinks May Be Risky For Some With Health Problems, Study Says

February 14, 2011 By Fred Tasker, The Miami Herald

Energy drinks packed with caffeine and sugar may pose serious health risks to users, especially children, adolescents and young adults, according to a study by the University of Miami School of Medicine reported Monday in the online version of Pediatrics, the peer-reviewed journal of the American Academy of Pediatrics.

The study, co-written by Dr. Steven Lipshultz, chief of pediatrics at the UM medical school, says the drinks "have no therapeutic benefit, and many ingredients are understudied and not regulated."

An 8-ounce can of Rockstar energy drink has twice the caffeine of a 14-ounce bottle of Coca-Cola, the study notes.

The energy drink industry disputes the study's findings: "This literature review does nothing more than perpetuate misinformation about energy drinks, their ingredients and the regulatory process," said Dr. Maureen Storey, senior vice president of science policy for the American Beverage Association, in an e-mailed response.

According to Lipshultz, the drinks pose special risks for children with diabetes, ADHD, undiagnosed heart problems and other problems.

Study: Energy drinks could pose serious health risks to children

Kelly Brewington of the Baltimore Sun, February 15, 2011

Packed with harmful levels of caffeine, energy drinks offer no therapeutic benefit and may put some children and young adults at risk of health problems, according to a study published today in the journal Pediatrics.

Energy drink overdose -- causing a small body to ingest too much caffeine and ingredients such as taurine and guarana -- could lead to stroke, seizure and even sudden death, particularly in youth with health problems such as diabetes, cardiac abnormalities or behavior disorders, the study found.

Because the drinks are marketed as nutritional supplements, they aren't subject to the same caffeine limits on soft drinks or the safety testing of medicines, the authors write. And many drinks include ingredients that aren't regulated or haven't been sufficiently studied, they said.

Researchers at the University of Miami came to their conclusions after a review of published articles -- from medical journals, newspapers and trade publications.

Young people make up about half of the huge energy drink market and somewhere between 30 percent to 50 percent of adolescents report consuming energy drinks, according to background information in the study. Since energy drinks are often marketed to young people, doctors should screen their young patients for their use and work to educate parents and children of the potential harms, the authors write.

Folks at the American Beverage Association told the AP that the report is simply spreading misinformation.

Nevertheless, researchers have expressed concerns about the high levels of caffeine in such drinks before. I wrote a few years back about a Johns Hopkins study in which the author said the drinks should come with labels warning of the possible health risks.

The new study comes on the heels of some local governments banning caffeine-infused alcohol drinks, after federal warnings that they pose health risks. While this study doesn't specifically take on this class of drinks, it mentions that coupling energy drinks with alcohol could only intensify the risks.

FINDING THE FACTS -- THE NUTRITION FACTS

2011-02-14T05:29:00.001-08:00

BY DR. KATHLEEN WOOLF, REGISTERED DIETITIAN

As a swimmer, your body needs nutrients to fuel your performance. Which foods provide the nutrients required by your body? Fortunately, food companies are required by law to give you the facts on the foods you eat. However, it does take practice to understand these nutrition facts. Here are some tips to help you with the process:

Ingredient list: Ingredients are listed in order by weight. The ingredient used in the greatest amount is listed first followed by those in smaller amounts. Try to limit foods where words like “sugar,” “high fructose corn syrup,” “corn syrup,” “sucrose,” or “hydrogenated oil” appear early in the list of ingredients. You may also want to choose foods that have a shorter ingredient list and limit foods where the ingredient list sounds like names from your chemistry class.
Serving Sizes: The Nutrition Facts panel lists the serving size (i.e., 1 cup of cereal, 5 pretzels) and number of serving per container. Pay attention to the serving size. It may not be the amount of food that you typically eat. The rest of the information on Nutrition Facts panel is based on this serving size.
Calories: The number of total calories and calories from fat in a single serving of food is included in the Nutrition Facts.
Nutrients: The Nutrition Facts panel lists the amount of total fat (g), saturated fat (g), trans fat (g), cholesterol (mg), sodium (mg), total carbohydrate (g), dietary fiber (g), sugars (g), protein (g) per serving size. For several of these nutrients, the percent of the Daily Value is also noted. The Daily Value is based on a 2000 calorie diet, which may not be appropriate for a growing and physically active swimmer. However, you can look at these percentages to determine if the food is low (= 5%) or high (= 20%) for a given nutrient.
Vitamins & Minerals: Information for four nutrients (vitamin A, vitamin C, calcium, and iron) must be included on the Nutrition Facts panel. The amount is noted as the percent of the daily value. Additional vitamins and minerals may be noted on the food label for some foods (i.e., fortified breakfast cereals). Once again, a food with = 5% of the daily value is a poor source while a food with = 20% of the daily value is considered a high source of the nutrient.

To help you pick between two similar items at the supermarket, compare the Nutrient Facts panel. Which food provides more carbs? Which has more fat? Which food provides a higher percent of the daily value for vitamins and minerals?

What about when you eat in a restaurant? New federal law may require fast food and other chain restaurants to provide nutrition information on menus and menu boards. Some cities and states are have already implemented such policies.

Use these Nutrition Facts to help you select the right nutrients for your body. Food labels, menu labeling and menu boards can help you learn about what you are eating.

USA Swimming – Speedo Tip of the Week

NUTRITION CENTER - NUTRITIONAL CHEAT SHEET PART II

2011-02-07T03:04:00.001-08:00

BY MIKE MEJIA, M.S., C.S.C.S//SPECIAL CORRESPONDENT

Provided that you've adhered to the guidelines we published in last week's article, there are a couple of steps you can take the day of the meet to help make sure that you perform at your best.

Eat Breakfast

Start out with a proper breakfast. This does not entail grabbing a bagel with cream cheese and eating it in the car with a large orange juice on the way there. The bagel, especially if it's made with white flour can really jack up your blood sugar levels. Granted, the fat in the cream cheese will blunt this affect somewhat, but add in the OJ and you'll be all fired up for warm-ups and likely crash shortly thereafter.

The best-case scenario is to sit down and eat some slow cooked oatmeal (prepared the night before) with fruit, or some eggs and whole grain toast, or whole grain cereal with skim, or low fat milk. If it's an early meet and you must eat on the run, at least make it a whole grain bagel with peanut butter, as the these two foods together make up what is known as a complete protein by providing your body with all the essential amino acids it needs. Trade in the OJ for a lower sugar sports drink and you're good to go. Some more foods to stay away from include bacon, sausage, croissants, doughnuts and sugary breakfast cereals.

As far as what you should have in your bag for snacking, I think the best way to address this is with a list of what you should bring, vs. what you should not bring.

What to Bring:

At least 32 oz. of water to drink during and after the meet.
No more than 16-20 oz. of sports drinks that meet the above criteria.
Energy bars: Try to stick with bars that have less than 10 grams of fat, and less than 35% of their calories from sugar (the lower the better). To calculate this: multiply the number of grams of sugar by 4 and then divide that number into the total calories. Some recommended brands include: Kashi TLC Bars, and Odwalla Bars.
Whole grain pretzels, crackers and cereals.
Nuts, seeds and dried fruit (in limited quantity due to the relatively high sugar content).
Lower Sugar Fruits: Strawberries, Apples, Cantaloupe, Blueberries, Raspberries and peaches.

What not to bring, or bring less of:

Chips of any type. Most are loaded with fat and calories.
Goldfish, Cheese Nips, or any other types of crackers made with white, enriched flower.
White Bagels and Breads.
High Sugar Fruits: Banans, Raisins, Pineapple and Grapes.
High Sugar Energy Bars: Many types of Power Bars fall into this category.
Fruit Juices of any type: Too high in sugar and don't clear the gut as rapidly as sports drinks, possibly leading to stomach cramping.
Soda. This one's an absolute no-no!
Cookies, candy, gummy bears, or anything else along those lines.

USA Swimming - Nutrition Articles

NUTRITION CENTER-NUTRITIONAL CHEAT SHEET PART I

2011-02-03T16:03:00.001-08:00

Nutritional Cheat Sheet PART I
BY MIKE MEJIA, M.S., C.S.C.S//Special Correspondent

Keep in mind that in order for nutrition to have an appreciable impact on your performance, you have to eat the right way on a year-round basis. Not that you can't occasionally indulge in some fast food, or sweets; just make sure that your daily diet follows the 80% rule, meaning that you make the right choices at least 80% of the time and reserve the other 20% percent for some of your favorite "cheat" foods. This way, you'll know you're supplying your body with the nutrients it needs to feel and perform at your best.

The following recommendations will help you stay on the right path:

The Right Kinds of Carbs
Make sure that the bulk of your diet comes from complex carbohydrate sources (approximately 50-60% of your total caloric intake). It's important that these carbs are predominantly in the form of whole grain breads and cereals, whole wheat pasta, brown rice, yams (or sweet potatoes) and beans. Try to stay away from white pasta, rice, breads and bagels as much as possible. They have an unfavorable effect on blood sugar levels and can really hamper your performance.

Protein Intake
Try to opt for quality, low-fat protein sources like skinless, white meat chicken and turkey, lean beef, eggs, tuna, flounder, sole and cod, skim and low fat milks, low-fat yogurt (not the "fruit on the bottom kind") and tofu. Limit your intake of high-fat cuts of beef and pork, hot dogs, chicken nuggets, fried chicken and pretty much all fast food, as much as possible. Proteins should make up anywhere between 20-25% of your total caloric intake.

Watch the Fat
Keep an eye on your fat intake. As a general rule, try to limit your intake of saturated fats, or any type of "hydrogenated oils" and "trans" fats. You can do this by cutting down on higher-fat cuts of beef and pork and all types of fast food. Also try to read as many nutrition labels as possible, as most clearly list the breakdown of both total fat, and saturated fats. Make sure that any food you choose has no more than 3 grams of fat per every 100 calories (i.e. in a 200 calorie food, 6 grams of fat is the limit), and that no more than about 1/3 of the total fat comes from saturated fat. So, that same 200 calorie food with 6 grams of total fat should have no more than 2 grams of saturated fat. Overall, fats should comprise anywhere from 15-20% of your total caloric intake.

Don't Forget Fruits and Vegetables
Eat as many fresh vegetables and fruits as you possibly can. Most kids fall way short of the recommended 5-9 daily servings of fruits and vegetables. They provide tons of vitamins and minerals, as well as much needed fiber.

Hydrate!
Proper hydration is absolutely key! You can't drink next to nothing for several days and think that jumbo Powerade you're swigging in the car on the way to the pool is going to do anything. Here's a breakdown of how much you should be drinking and when:

Overall water consumption for kids age 9 to 13 should be 2.0 to 2.5 liters per day, whereas 14-18 year-olds should strive for 2.5 to 3.5 liters, with girls falling near the lower end of the range, and boys at the higher end. Keep in mind, we're talking about water here, not juices, sports drinks, or soda. This should be your target for each and every day, with your fluid requirements increasing with athletic activity.

Sports drinks are really only necessary for activities lasting at least one hour in duration, but can otherwise be consumed in moderation if they encourage young athletes to drink. Watch the sugar content, though. When choosing a sports drink, look for one with a 6-8% carbohydrate concentration, or 50-80 calories per 8 ounces, with 120-170 milligrams of sodium.

Provided that you've adhered to the guidelines listed above, there are a couple of steps you can take the day of the meet to help make sure that you perform at your best. We'll bring those to you next week!

USA Swimming - Nutrition Articles

SUGAR-SWEETENED

2011-01-03T07:55:00.001-08:00

By Kathleen Woolf, PhD, RD (reprinted from SPLASH Nov/Dec 2010; pg. 12)

One big worry is that kids/teens are consuming too many sugar-sweetened beverages, including soda, fruit-flavored drinks and sports drinks. Rather than satisfying thirst with plain thirst with plain old water, many people are replenishing their fluids with these sugar sweetened beverages. Soda and fruit-flavored drinks contain large amounts of sugar and/or high fructose corn syrup, potentially leading to weight gain, and cavities. Although sports drinks don’t have much sugar as soda, they do add additional sugar and other sweeteners. Several states have banned the sale of soda from school vending machines and cafeterias and are now focusing their attention on sports drinks and other sugar-sweetened beverages.

Some kids/teens are selecting sports drinks as a healthier alternative to soda. Sports drinks as a healthier alternative to soda. Sports drinks are being consumed throughout the day, not just during exercise. Kids who are engaging in ANY type of physical activity have been led to believe that they need sports drinks. Many young athletes could actually re-hydrate sufficiently with water.

Here are some tips to help stay hydrated with the best fluid sources:

Use sports drinks appropriately during practice and competition. Re-hydrate with water during exercise/practice lasting less than 60 minutes. Use a sports drink when exercise/practice lasts more than an hour.
Drink water before and after practices and competition.
Because many kids/teens are not consuming enough water, they should drink water throughout the day and at mealtimes and with snacks.

A water bottle may be the most important tool for success. Use it often to stay well hydrated both inside and outside of the pool.

Kathleen Woolf, PhD, RD is a registered dietitian and a member of the American Dietetic Association, the Sports Cardiovascular and Wellness Nutrition Dietetic Practice Group, and the American College of Sports Medicine.

Keys to Hydration

2010-12-22T11:50:00.001-08:00

12/21/2010

There are 2 reasons to drink fluids:

to stay hydrated and
to provide the body with fuel.

During Practice
Regardless of age or length of workout, all athletes need fluids during practice to stay hydrated. This is easily accomplished with a couple of sips from the water bottle every 15-20 minutes. As athletes progress, workouts get longer and tougher. It’s well established that exercise beyond 90 minutes benefits from a supplemental fuel source. The sports drink can provide it. But we still have hydration to think about. Drinks that are too strong, or “concentrated,” can provide the fuel but also inhibit fluid absorption and often lead to cramping.
Years of research tells us that drinks that are 6-8% carbohydrate by weight provide the perfect balance. Enough carbohydrate to provide a fuel source during long exercise, but not so much that will inhibit fluid absorption. A couple of sips every 15-20 minutes keep the body fueled, helps prevent unnecessary tissue breakdown, and maintains hydration. Today, only Gatorade and Powerade meet the 6-8% criteria. Most other drinks are too strong to be effective during workout.

After Workout
Water is an excellent choice to replenish fluids after practice. It’s always wise to drink at least one cup. But after a tough workout, replenishing fuel stores is equally important. Athletes need a little over 1 gram of carbohydrate for every kilogram they weigh (lbs/2.2) each hour after workout. And they need it within the first hour.
A sports drink such as Gatorade or Powerade that is easily digested and quickly absorbed, can provide a convenient way to get some of the necessary fuel within the first 20 minutes. Accelerade, a newer drink on the market may also do the trick. Beware of the high protein drinks, as they often forgo the carbohydrate, and carbohydrate is what you are trying to replenish within that first hour after workout. A little protein won’t hurt, in fact a little bit of protein may actually help by supporting tissue repair and re-building processes. But too much protein, especially when it comes in place of carbohydrate, may actually be detrimental to the post-workout recovery process.

Remember:
Carbohydrate is the primary fuel source during tough workouts. Protein is used as a fuel source during exercise only when carbohydrate and fat are not present is sufficient quantities. This can happen during long/tough workouts when the body uses much of its stored carbohydrate, and it must find an additional source. If an additional carbohydrate source (ex. Gatorade, PowerAde) is not supplied, the body taps into stored protein, a.k.a. your muscles. This is why we drink carbohydrate-electrolyte solutions during workout, to spare muscle protein. And this is also why it is important to replace carbohydrate stores lost during a workout: so you start the next workout with a full tank of gas!

Following exercise, the body is very sensitive to the hormone insulin. Insulin is that hormone that rises every time blood sugar rises. In other words, every time an athlete eats carbohydrate, which causes blood sugar to rise, insulin goes up. It’s insulin’s job to remove sugar from the bloodstream and it does so by facilitating its storage as glycogen. Glycogen, the storage form for carbohydrate, is what the body taps into for fuel when exercise is very intense. This can happen quite a bit during a tough workout, which is why it’s important to see that glycogen is replenished before the next practice.

During the Day
Staying hydrated during the day is just as critical as hydrating during and after workouts. Most athletes can do this by incorporating a variety of fluids into their daily diet. Water, fruit juice, milk, soups, etc. Water is always an excellent choice, but other drinks, including sports drinks (defined as 6-8% carbohydrate by weight) are okay too. Just remember that variety is the key to a healthy diet. If you use a sports drink during and after practice, it may be better to drink water and juice during the day to stay hydrated. Juices are often healthier than sports drinks in that their sugars are natural. Always keep in mind that juices and sports drinks contribute to total caloric intake.

Note: For the purpose of this article, a sports drink is defined as a 6-8% carbohydrate-electrolyte solution. Do NOT include “energy drinks,” such as Red Bull, 180o, Sobe, etc.

PROTEIN: THE STARTING BLOCK FOR HEALTH

2010-12-16T19:11:00.001-08:00

Speedo Tip of the Week

BY KATHLEEN WOOLF//CORRESPONDENT

As an active, growing swimmer, your health and athletic performance depends on making good food choices. Dietary protein still remains a misunderstood nutrient for many athletes, causing them to consume large amounts of protein and/or purchase unnecessary protein/amino acid supplements. Here are some facts to set the record straight.

Why dietary protein?
As a child or teenager, protein helps you maintain adequate growth. As an athlete, protein repairs and rebuilds muscle that is broken down during exercise.

Where is dietary protein?

Dietary protein can be found in both plant and animal sources. Good sources include:

Meat,poultry and fish
Milk, dairy, and eggs
Beans, dried peas, lentils
Cereals and bread
Certain vegetables

By consuming a varied diet that meets your energy needs, athletes can easily obtain adequate dietary protein without using supplements. (Editor’s note: USA Swimming warns athletes that, due to a lack of strict regulation in production standards, Dietary Supplements are considered “Take at Your Own Risk” by the US Anti-Doping Agency. The athlete is responsible for ensuring s/he does not inadvertently consume a prohibited substance).

How much dietary protein?
The recommended dietary allowance for protein is 0.95 g/kg body weight for children (4-13 years) and 0.85 g/kg body weight for teenagers (14-18 years). Although exercise increases protein requirements in adults, the impact of regular physical activity on protein needs for children and adolescents remains uncertain. Early research suggests that most athletes consume sufficient protein as long as energy needs are met.

What are the myths?
Many athletes believe consuming additional protein (e.g., protein shakes, protein bars) will build muscle and increase strength. They increase dietary protein, but unfortunately limit the amount of dietary carbs. It is a popular sports nutrition myth that dietary protein promotes muscle growth. High intensity, strength training leads to greater muscle mass, NOT eating more protein.

What are the facts?
Extra dietary protein will not be converted to muscle mass. To get the nutrients you need for growth and performance, consume a diet high in carbs with moderate amounts of protein and fat.

Kathleen Woolf, PhD, RD is a registered dietitian and a member of the American Dietetic Association, the Sports, Cardiovascular and Wellness Nutrition Dietetic Practice Group, and the American College of Sports Medicine.

Choosing the Right Water Bottle

2010-05-19T11:07:00.001-07:00

swimtelligence.blogspot.com Thursday, October 30, 2008

This post is the first in a series highlighting so-called "small things" that you can do to make a difference in your swimming performance.

Today's small thing is the type of water bottle you choose to bring to practice. We all have heard how important staying hydrated is. Consider this:

If you begin a workout dehydrated, your performance will suffer. Your muscles and other systems need water to function optimally. Without water, you can't perform at your best!
If you become dehydrated during a workout, your body will have difficulty adapting to the training you have done. You get physically stronger only when your body recovers after training. This means that all of the hard work you do won't be as effective at helping you improve if you get dehydrated during practice!
If you are dehydrated after practice your recovery is affected and could impact your performance in the next workout. This begins a cycle of training and lack of recovery which is detrimental to your physiology.

So you can see the importance of being and staying hydrated. Now what you might not have considered is the impact that a small thing like the type of water bottle you use has on how much you drink.

This Gatorade bottle is commonly used at practice, yet it is less than ideal. It only contains 20 ounces of fluid, which is not nearly enough for practices that range from 90 minutes to 3 hours in duration. This means that for a swimmer to be optimally hydrated, he has to refill the bottle during practice. There may not be time for this in the workout, or a swimmer may not want to make the effort to refill it. Not only that, but it has a screw on lid, meaning a swimmer needs at least 30 seconds to take it off, take a sip, and screw it back on. In a distance set with many repeats on a tight interval, there may not be time to do this!

This green Gatorade bottle is much better for your typical swim practice for two reasons. First, it holds 32 ounces, which is a good rule-of-thumb minimum for swim practice. Second, it is a squeezable, allowing the swimmer to take in 3-4 ounces in a matter of seconds. Both of these qualities mean a busy, hard-training swimmer is much more likely to hydrate appropriately.

It seems like a small thing, but the water bottle you choose can have a significant impact on how well-hydrated you are. The amount of fluid you have available and the ease of getting it can make a huge difference. Do this "small thing" right to make your training pay off to the max!

Food to Fuel Nutrition

2010-05-18T15:29:00.001-07:00

Fueling & Refueling for Athletic Performance - click here to read a great article on proper fueling to keep your swimmer motivated and energized before and after practice. Also contains some delicious looking smoothie recipes!

What Should My Child Be Eating Before And During His Competition

2010-05-04T06:08:00.001-07:00

News For SWIM PARENTS Published by The American Swimming Coaches Association

Answered by: Keith B. Wheeler, Ph.D.

The pre-competition meal is really a “mini nutrition period” that occurs in the 4 or 5 hours before the start of the meet. Unfortunately, many swimmers don’t understand the exact role of the pre-competition meal. It has little effect on increasing muscle glycogen levels. It is foods eaten 3 to 4 days before a meet that help establish glycogen levels in the muscles. By Meet days, glycogen levels are mostly “set” and there is little that one can do to increase them in the hours before competition.

The pre-event meal is important for maintaining the blood glucose and liver glycogen stores, key energy sources used in the early stages of competition. By maintaining blood glucose levels at the start of the meet, the dependency on muscle glycogen will be delayed, and that helps prolong endurance. To avoid stomach upset, nausea or that “stuffed” feeling, consume the meal 3 to 4 hours before the start of the meet. Avoid spicy, fatty, and high fiber foods, too. These are difficult to digest and may cause intestinal distress or nausea later during the meet. You’re child will swim more comfortably when he’s eaten easy-to-digest foods, and his stomach is relatively empty. Nutrition conscious athletes now avoid traditional food such as the steak dinner, as well as other high fat, high protein foods like hamburgers, French fries, chips and mayonnaise. These foods remain in the stomach too long and slow down the digestion process. Foods that are rich in complex carbohydrates are generally easier to digest and empty from the stomach faster than high-fat, high protein foods. That’s important, because not only do you want to swim on a relatively empty stomach, you also want the foods you eat to be efficiently converted to energy. Cereals, pasta, baked potatoes and muffins are good carbohydrate sources that are easily digested and converted into glucose.

Vegetables and fruit juices are also good pre-event meal items, as well as some dairy items like low fat yogurt, ice milk and low fat milk.

Swimmers, who prefer a light, non-filling pre-competition meal often, substitute a sport nutrition beverage. EXCEED nutritional beverage is an ideal choice for your pre-competition meal: it’s nutritionally complete and well balanced, so you won’t sacrifice essential nutrients if you use it in place of solid food.

Once your child’s competition is under way, his body still needs fluids and nutrients to sustain physical effort and fight fatigue. Although many coaches and swimmers don’t realize it, dehydration can be a problem in swimming, especially if the air and water temperatures are warm. Remember, sweating is the body’s main mechanism for cooling itself; even though his practice and competition takes place in the water, he can still lose a great deal of body water in the form of sweat.

Additionally, water is also needed to aid digestion and energy production. Dehydration robs his body of the primary means to cool itself and generate energy. Your swimmer should observe good nutritional and hydration habits in the time before he competes. If there are several hours before your child’s event, then he can enjoy a light snack or refreshment if he wishes. But if he’s going to swim right away or his event is an hour or less away, he should be very cautious about what he eats and drinks. In the hour preceding competition, he should drink, fruit juices, and beverages or snacks that contain sugar in any form aren’t appropriate this close to competition. They can trigger a sudden drop in blood glucose (hypoglycemia) with the onset of intense activity. Additionally; drinks that contain high concentrations of sucrose (table sugar) tend to empty from the stomach more slowly than water. You don’t want to start swimming with a stomach full of anything, including liquids.

Once his event is underway, his fluid requirements change. His body loses water in the form of sweat, particularly in the distance events, and it should be replaced. Good nutrition is something that you apply everyday throughout the season…not just the day before the meet.

Sensible Snacking

2010-04-20T06:03:00.001-07:00

The daily schedule of an athlete may seem like a circus balancing act. Swim practice, school, work and social events are like the flying balls of an experienced juggler: one wrong move, one more “ball,” and everything falls apart. Swimmers with busy lifestyles should rely on sensible snacking to keep energy levels high during the day.

Don’t feel guilty. Snacking is not a bad practice, as long as you choose nutrient-rich rather than high-fat or high-sugar foods.

Sensible Snacking SHOULD…

Provide energy, vitamins and minerals to keep you alert, awake and strong throughout the day.
Supply extra nutrients that you would not otherwise receive, especially when the intervals between meals are long or you skip a main meal.
Help you meet daily energy goals. Growing athletes may not be able to meet their energy goals from meals alone.
Fuel the body for high performance physical activity.
Aid recovery time from high-intensity exercise and muscular soreness.
Consist of pretzels, dry cereal, whole wheat crackers, peanut butter & honey sandwich, low fat yogurt or cottage cheese, string cheese, nuts (walnuts, pistachios, and almonds), granola, fresh or dried fruit, 100% fruit juice and sliced carrots or other vegetables.

Sensible Snacking SHOULD NOT…

Be mindless eating when you are bored or stressed.
Take place at vending machines or concession stands.
Consist of potato chips, candy and soda.
Occur while watching television or surfing the web. When a person snacks while watching television or engaged in other mindless activities, the brain fails to recognize messages sent by the body when it is full. Overeating commonly happens when watching television or when distracted by computer games.

Plan ahead so that you have a variety of nutrient-rich and tasty snacks available throughout the day. Stash some snacks in your backpack so that you have healthy snacks with you at all times. Make sensible snacking a part of your everyday plan to provide your body with the energy and nutrients it requires.

How To Turn Regular Foods Into Super Foods

2010-02-04T08:07:00.000-08:00

What You Eat After Exercise Matters

2010-02-04T07:57:00.001-08:00

Released: 1/28/2010 9:00 AM EST
Embargo expired: 1/28/2010 10:00 AM EST
Source: American Physiological Society (APS)

Newswise — Many of the health benefits of aerobic exercise are due to the most recent exercise session (rather than weeks, months and even years of exercise training), and the nature of these benefits can be greatly affected by the food we eat afterwards, according to a study published in the Journal of Applied Physiology (http://jap.physiology.org).

“Differences in what you eat after exercise produce different effects on the body’s metabolism,” said the study’s senior author, Jeffrey F. Horowitz of the University of Michigan. This study follows up on several previous studies that demonstrate that many health benefits of exercise are transient: one exercise session produces benefits to the body that taper off, generally within hours or a few days.

“Many of the improvements in metabolic health associated with exercise stem largely from the most recent session of exercise, rather than from an increase in ‘fitness’ per se,” Dr. Horowitz said. “But exercise doesn’t occur in a vacuum, and it is very important to look at both the effects of exercise and what you’re eating after exercise.”

Specifically, the study found that exercise enhanced insulin sensitivity, particularly when meals eaten after the exercise session contained relatively low carbohydrate content. Enhanced insulin sensitivity means that it is easier for the body to take up sugar from the blood stream into tissues like muscles, where it can be stored or used as fuel. Impaired insulin sensitivity (i.e., “insulin resistance”) is a hallmark of Type II diabetes, as well as being a major risk factor for other chronic diseases, such as heart disease.

Interestingly, when the research subjects in this study ate relatively low-calorie meals after exercise, this did not improve insulin sensitivity any more than when they ate enough calories to match what they expended during exercise. This suggests that you don’t have to starve yourself after exercise to still reap some of the important health benefits.

The paper, “Energy deficit after exercise augments lipid mobilization but does not contribute to the exercise-induced increase in insulin sensitivity,” appears in the online edition of the journal. The authors are Sean A. Newsom, Simon Schenk, Kristin M. Thomas, Matthew P. Harber, Nicolas D. Knuth, Haila Goldenberg and Dr. Horowitz. All are at the University of Michigan. The American Physiological Society (APS: www.the-aps.org) published the research.

Study Design
The study included nine healthy sedentary men, all around 28-30 years old. They spent four separate sessions in the Michigan Clinical Research Unit in the University of Michigan Hospital. Each session lasted for approximately 29 hours. They fasted overnight before attending each session, which began in the morning.

The four hospital visits differed primarily by the meals eaten after exercise. The following describes the four different visits:

They did not exercise and ate meals to match their daily calorie expenditure. This was the control trial.
They exercised for approximately 90 min at moderate intensity, and then ate meals that matched their caloric expenditure. The carbohydrate, fat, and protein content of these meals were also appropriately balanced to match their expenditure.
They exercised for approximately 90 min at moderate intensity and then ate meals with relatively low carbohydrate content, but they ate enough total calories to match their calorie expenditure. This reduced-carbohydrate meal contained about 200 grams of carbohydrate, less than half the carbohydrate content of the balanced meal.
They exercised for approximately 90 min at moderate intensity and then ate relatively low-calorie meals, that is, meals that provided less energy than was expended (about one-third fewer calories than the meals in the other two exercise trials). These meals contained a relatively high carbohydrate content to replace the carbohydrate “burned” during exercise.

The exercise was performed on a stationary bicycle and a treadmill. The order in which the participants did the trials was randomized.

In the three exercise trials, there was a trend for an increase in insulin sensitivity. However, when participants ate less carbohydrate after exercise, this enhanced insulin sensitivity significantly more. Although weight loss is important for improving metabolic health in overweight and obese people, these results suggests that people can still reap some important health benefits from exercise without undereating or losing weight, Dr. Horowitz said.

The study also reinforces the growing body of evidence that each exercise session can affect the body’s physiology and also that differences in what you eat after exercise can produce different physiological changes.

Next Steps
The research team is now performing experiments with obese people, aimed at better identifying the minimum amount of exercise that will still improve insulin sensitivity at least into the next day.

Funding: The National Institutes of Health

Physiology is the study of how molecules, cells, tissues and organs function to create health or disease. The American Physiological Society (APS) has been an integral part of this scientific discovery process since it was established in 1887.

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Glycogen Depletion

2010-01-26T08:52:00.001-08:00

By Keith B. Wheeler, Ph.D.

And Angeline M. Cameron

Q. Can age-group children (9 12 years old) become glycogen depleted? How can a parent detect glycogen depletion and what should be done to correct it?

A. Yes, just like their older counterparts, age-group swimmers can deplete, or significantly lower, the glycogen (carbohydrate) stores in their muscles. If the body's need for energy to support growth and training consistently exceeds the supply, the athlete will become chronically fatigued. This fatigue is due, in part, to an inadequate supply of glycogen in the active muscles. Until the physical demand is reduced (training is cut back) or the supply of dietary fuel (mainly carbohydrate) is increased, the athlete will continue to be fatigued.

Detection of glycogen depletion is not easy because the symptoms are similar to those elicited by other physiological problems. However, chronic tiredness and/or early fatigue in a swimmer's normal training or exercise routine are the most obvious signs of glycogen depletion.

If the young athlete wants to regain his or her normal endurance and cannot realistically reduce daily activity, an increase in daily calories, especially carbohydrate calories is a must. Meals and snacks containing high-carbohydrate foods, such as bagels, potatoes, pasta, and fresh fruit, should be consumed. Concentrated liquid carbohydrate supplements, such as EXCEED\ High Carbohydrate Source, are also very useful in this situation. Liquid supplements provide needed carbohydrate calories without providing the bulk that would be in an equivalent amount of solid food. Additional bulk may not be well tolerated during an aggressive training program.

Eat Early and Often to Recover Well

2010-01-05T06:46:00.000-08:00

Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. When it comes to optimal nutrition, timing really is everything.

In general, following these guidelines for incorporating carbohydrate, protein and fat into your day:

Spread carbohydrate intake out over the course of the day (i.e. smaller meals and frequent snacks). This keeps blood sugar levels adequate and stable.
Eat some carbohydrate before morning practice. Note: This can be in the form of juice.
Eat carbohydrate in the form of a carb-electrolyte drink, such as Gatorade or Powerade, during workout IF workout is 90 minutes or longer. Gels are also acceptable.
Eat carbohydrate and protein within the first 30 minutes after practice. This enables the body to replenish glycogen stores and repair muscle tissue. This is perhaps the most important time to eat!!!!
Eat again (something substantial, like a real meal) before 1 hour post-practice has elapsed. This is critical to maximizing recovery!!!!
Incorporate fat into the day at times that are not close to workout. Fat is necessary, but contributes little to the workout or immediate post-workout recovery period.

Foods for Lifelong Health

2009-12-28T14:49:00.001-08:00

BY KATHLEEN WOOLF, PhD, RD
As an athlete, you know that healthy eating prepares your body for optimal performance. Did you know that your food choices today influence your health tomorrow? Healthy eating can significantly lower your risk for future disease such as cardiovascular disease, cancer, obesity and diabetes. Swimmers and non-swimmers alike can achieve their goal of lifelong health and fitness by selecting from the following top foods:

Berries are full of antioxidants and help to protect your body from cancer, heart disease and even Alzheimer’s disease. Berries are simple to prepare. After rinsing, add blueberries, raspberries, strawberries or blackberries to cereal, frozen yogurt and salads.

Salmon contains lots of omega-3 fats, the type of fat shown to lower the risk of heart disease, stroke, dementia and depression. Include two servings of salmon per week to provide your body with this healthy fat. Choose wild salmon over farmed salmon.

Whole grains (whole wheat bread, popcorn, brown rice, oatmeal and barley) are good sources of fiber and nutrients and provide your body with carbs, your fuel for exercise. Whole grains consist of the entire grain seed. Look for the words “whole” or “whole grain” when reviewing ingredient lists to ensure you are selecting whole grains. A diet rich in whole grains can lower your risk for diabetes, colon cancer,and inappropriate weight gain.

Low fat milk and dairy products provide your body with protein, calcium, phosphorous and vitamin D, important nutrients for bone health. Vitamin D also blunts the risk of several diseases including multiple sclerosis, cancer and diabetes. For optimal health, incorporate low fat (skim or 1%) milk and yogurt into your meals and snacks several times a day.

Green veggies such as spinach, collards, broccoli, kale and asparagus are full of nutrients (vitamin A, vitamin C, folate iron, and phytochemicals) and help lower risk of birth defects, heart disease, cancer and age-related vision loss. Choose a variety of vegetables every day. Green veggies can be roasted, stir fried, or added to a salad or soup.

Water. Many individuals, including swimmers, are at risk of dehydration. Dehydration can lead to headaches, fatigue and poor performance. Stay hydrated by including 8-10 glasses of water a day. Avoid energy drinks and caffeinated beverages as they may lead to further dehydration.

By focusing on these nutrient-rich foods, you will fuel your body for today and protect your health for decades to come.

Fast Food How To Lift The Guise On Healthier Choices

2009-12-22T11:40:00.001-08:00

Reprinted from Mayo Clinic Nutrition Letter with permission

of Mayo Foundation for Medical Education and Research, Rochester, Minnesota 55905

By changing menus and methods of cooking, fast-food restaurants are making it easier for you to eat more healthfully. But don't be fooled by products that sound healthy. Here are our suggestions for how you truly can trim calories and fat:

Be salad savvy -- Avoid the mistake of thinking "salad" is synonymous with "diet food." Salads can be sneaky about fat and calories. The taco salads offered at Wend's and Jack In The Box each deliver 500-plus calories, more than half of which come from fat. The meat and cheese in chef salads invariably overpower the vegetables to increase fat. Chicken and seafood salads usually are lower in fat and calories, averaging less than 200 calories.

It's the dressings that provide the crowning touch. They can add as much as 400 calories to any salad. Watch out for packaged dressings that contain more than one serving.

The calories and other nutrients are given for a one-half ounce serving, yet some packages hold up to 2.5 ounces. Ask for reduced or low-calorie salad dressing.

Choose chicken carefully -- Chicken may be naturally lower in fat than hamburger, but when breaded and fried, it loses its nutritional edge. At 688 calories and 40 grams of fat, Burger King's Chicken Specialty has 100 more calories and 20 percent more fat than McDonald's Big Mac. Chicken chunks, strips and "stix" have fewer calories than chicken sandwiches, but still carry a heavy load of fat.

The leanest chicken sandwich we found is Jack In The Box Chicken Fajita Pita for 292 calories and 8 grams of fat -- if you skip the guacamole.

Be suspicious of specialty sandwiches -- Even non-fried sandwiches made with lean turkey or ham can be deceiving. Hardee's Turkey Club packs more calories and as much fat as McDonald's Quarter Pounder. General clues to keep in mind when deciding about this type of sandwich are its size and the amount of cheese, mayonnaise or special sauces.
Order burgers plain and non-imposing -- You know you're headed for calories and fat if you order a burger billed "jumbo," "ultimate," "double" or "deluxe." You may have to search the menu board a bit, but all major franchises offer a plain hamburger for under 300 calories. At Hardee's and Roy Rogers, the roast beef sandwich is one of the leanest items you can order.
Don't read too much into the hype about healthier fat -- Switching from animal to vegetable fats is one step to lowered dietary cholesterol and saturated fat. But it doesn't transform fried foods into healthy options. Large orders of McDonald's french fries (cooked in an animal/vegetable blend) and Hardee's french fries (cooked in vegetable oil) have about 20 grams of total fat. Hardee's fries have no cholesterol and a bit less saturated fat. But the key to your heart health is trimming total fat, and all fried fast foods still fail to do that.
You make the call -- Fast food has come a long way since the days of only burgers, fries and shakes. More food options can make it easier for you to elude excess fat and calories for speed and convenience. Nevertheless, it all comes down to what you say when the person at the counter asks, "May I take your order?"

Here are the leanest and fattest fast foods you can eat

We* reviewed products offered at six popular fast-food franchises. In terms of fat and calories, here are the best and worst choices you can make:

Best Picks Calories Fat(grams)

Burger King Chicken Tenders (6 pieces) 204 10
Hardee's Chicken Stix (6 pieces) 234 10
Jack In The Box Chicken Fajita Pita 292 8
McDonald's Hamburger 257 10
Roy Rogers Roast Beef Sandwich 317 10
Wendy's Plain Single 350 16

Worst Picks Calories Fat(grams)

Burger King Whopper with Cheese 711 43
Hardee's Bacon Cheeseburger 556 33
Jack In The Box Ultimate Cheeseburger 942 69
McDonald's McD.L.T. 674 42
Roy Rogers Bar Burger 611 39
Wendy's Bacon Swiss Burger 710 44

Note: Calories and fat are based on the most recent printed information provided to us by each company.

Eating on the Road

2009-12-14T07:38:00.001-08:00

By Linda Houtkooper, Ph.D., R.D. Linda is a Food Nutrition Specialist at the Cooperative Extension Service at the University of Arizona. She was once the author of a question/answer column in Swimming World magazine and she gave a presentation on nutrition at the ASCA World Clinic.

What should swimmers eat when swim meet or vacation takes them on the road? Should the foods for best performance be sacrificed for popular, convenient, fatty foods or is there something else they can eat?

Swimming success depends on ability, top-notch training, coaching, and good nutrition. Proper nutrition for swimmers includes foods that provide all essential nutrients in the proper amounts for good health and performance.

Nutrition-conscious swimmers know that they need high carbohydrate, low fat foods to perform their best. The best diet for training and performance is the VIM diet.

V= Variety of wholesome foods that provide the proper amount of nutrients to maintain desirable levels of body water, lean body mass, and fat. These foods will also maintain good health.

I= Eat foods that are individualized. Foods should reflect personal like. They should also make it possible to follow religious food preferences. Avoid foods that cause allergic reactions, and those the body can’t tolerate. Only use nutritional supplements recommended by your doctor or registered dietician.

M= Eat moderate amounts of foods that are high in fat, sugar, or sodium.

Use the suggestions below to maintain your top-notch VIM diet “on the road.”

Breakfast

Order pancakes, French toast, muffins, toast, or cereal, and fruit or fruit juices. These foods are all higher in carbohydrates and lower in fat than the traditional egg and bacon breakfasts. Request that toast, pancakes, or muffins be served without butter or margarine. Use syrup or jam to keep carbohydrate high and fat to a low. Choose low fat dairy products, milk, hot chocolate, etc. Fresh fruit may be expensive or difficult to find. Carry fresh and/or dried fruits with you. Cold cereal can be a good breakfast or snack; carry boxes in the car or on the bus. Keep milk in a cooler or purchase it at convenience stores.

Lunch

Remember that most of the fat in sandwiches is found in the spread. Prepare or order your sandwiches without the “mayo,” “special sauce,” or butter. Use ketchup or mustard instead. Peanut butter and jelly is a favorite and easy to make, but remember that peanut butter is high in fat. Use whole grain bread and spread more jelly, while using a small amount of peanut butter. Avoid all fried foods at fast food places. Salad bars can be lifesavers, but watch the dressings, olives, fried croutons, nuts, and seeds; or you could end up with more fat than any super burger could hope to hold! Use low fat luncheon meats such as skinless poultry and lean meats. Low fat bologna can be found in the stores, but read labels carefully. Baked potatoes should be ordered with butter and sauces “on the side.” Add just enough to moisten the carbohydrate-rich potato. Soups and crackers can be good low fat meals; avoid cream soups. Fruit juices and low fat milk are more nutritious choices than soda pop.

Dinner

Go to restaurants that offer high-carbohydrate foods such as pasta, baked potatoes, rice, breads, vegetables, salad bars, and fruits. Eat thick crust pizzas with low fat toppings such as green peppers, mushrooms, Canadian bacon, and onions. Avoid fatty meats, extra cheese, and olives. Eat breads without butter or margarine. Use jelly instead. Ask for salads with dressing “on the side” so you can add minimal amounts yourself.

Snacks

Eat whole grain bread, muffins, fruit, fruit breads, low fat crackers, pretzels, unbuttered popcorn, oatmeal raisin cookies, fig bars, animal crackers, fruit juice, breakfast cereal, canned meal replacements, and dried and fresh fruits.

Fast Food Breakfast Choices

2009-12-14T07:32:00.001-08:00

Warm-ups for the morning session start at 7:00 am, your two children need a breakfast, you're in a strange town, and the only place you can find for breakfast is one of the fast food places. What to do?

The most important thing to do is avoid fats for two reasons: 1) Fats have an immediate and dramatic effect on the ability of the circulatory system to carry nutrients, especially oxygen, to muscle cells. For young people about to participate in a swimming meet this is a definite handicap. And 2) As part of developing lifetime habits for long term health, people of all ages should keep their daily fat intake to less than 30 percent of the total calories consumed.

The Mayo Clinic Nutrition Letter offers these tips:*

You don't always have to nix nutrition for speed and convenience. Fast foods may not make ideal meals, but some do offer healthful carbohydrate and only moderate amounts of fat. You also can downplay fat excesses by sorting out subtle differences among items. Consider these points the next time you're grabbing breakfast on the run:

Keep it simple -- The fewer ingredients you order in breakfast sandwiches, the lower the fat, sodium and calories. Hold the sausage and bacon.

Order it "drier that a biscuit" -- The English muffin is the lowest-fat breakfast food on most quick-service menus. Order it dry and substitute jelly for the butter; this virtually eliminates fat. When other ingredients are equal, a sandwich made on an English muffin is lower in fat than one on a biscuit. Croissant sandwiches are highest in fat. "Croissant" may sound light and airy, but it contains twice the fat of a biscuit and six times the fat of an English muffin.

Choose "cakes" instead of eggs --Pancakes, even with a little butter, offer more energizing carbohydrate and less fat and cholesterol than egg dishes.

Below are three of the lowest-fat breakfast options found by the Mayo Clinic Nutrition Letter: These meals supply 20 to 30 percent of daily protein for the average adult, about 25 percent of daily calories for the average women, complex carbohydrates, vitamin C, and, in one example, calcium.

McDonald's Hotcakes with butter and syrup, orange juice,coffee: 493 calories,16% of calories from fat.
McDonald's English muffin with butter, orange juice, low-fat milk: 384 calories, 23 % of calories from fat.
Jack in the Box Breakfast Jack (egg, ham and cheese on a hamburger bun), orange juice, coffee: 387 calories, 30 percent of calories from fat.

------------------------------------------

*Reprinted from Mayo Clinic Nutrition Letter with permission of Mayo Foundation for Medical Education and Research, Rochester, Minnesota, 55905.

The Importance of Breakfast

2009-12-02T05:32:00.001-08:00

BY KATHLEEN WOOLF, PhD, RD//Correspondent
As a swimmer, many of your practices start early in the morning. When you rise before the sun, there is less time (and desire) for eating a healthy breakfast. However, breakfast is the most important meal of the day and can influence performance in school and the pool. A healthy breakfast should include whole grains, fruit, dairy and protein. Having breakfast as part of your daily routine is a habit worth keeping.

Time after time, research supports the importance of a good breakfast for top school performance. Kids who eat breakfast study, listen and concentrate better. In other words, skipping breakfast leads to poor school performance. Breakfast-skippers have lower intakes of many vitamins and minerals compared to breakfast-eaters. Physical performance also improves on the days a healthy breakfast is consumed.

If you have an early morning practice, your breakfast needs to be split in two: a “pre-event breakfast” and a “recovery breakfast.” Your “pre-event breakfast” is the last opportunity to “top off” your fuel stores before practice. Having a pre-event meal will delay fatigue during exercise. Include foods that can be quickly digested and absorbed, such as cereal and/or toast, fruit or 100% fruit juice and low-fat milk or dairy. You can even plan to eat the pre-event breakfast in the car on the way to practice. Peanut butter sandwiches, yogurt drinks, fruit, string cheese and bagels are all great examples of healthy “grab and go” foods.

Right after practice, you should eat your “recovery breakfast.” After your workout, your body is primed to store more carbohydrate than at any other time during the day, allowing your body to replenish its carbohydrate stores so that you are ready for your next practice or event. Carbohydrate-rich foods and beverages, such as cereal, 100% fruit juices, low fat milk and yogurt should be the core of your recovery breakfast. Also, include some protein, such as peanut butter, cheese, lean meat, or eggs, to help repair and rebuild muscle. If you don’t choose wisely, you will have a difficult time during your next workout.

Make sure you “break the fast” so that you can swim faster!

"Quick Energy"

2009-10-21T08:43:00.000-07:00

By Keith B. Wheeler, Ph.D.
And Angeline M. Cameron

QUESTION: Many young swimmers eat powdered Jello at swim meets. Will this give an athlete "quick energy" for the meet and improve performance? Are there any true sources of quick energy that can be taken just before a meet?

ANSWER: No, ingesting powdered sugar (ie Jello) immediately before a swim meet will not supply the body with a quick source of energy and will not improve performance. In fact, it may reduce performance. The best way for swimmers to nutritionally prepare for a meet, is to eat a meal or snack that is high in complex carbohydrate, 4 hours before the competition begins.
This meal will help ensure that energy stores in the body, especially those in the liver and circulating blood, are adequate. Consuming too much simple sugar 15 to 30 minutes before a swim competition may cause blood sugar levels to be reduced, thus reducing performance.

There is no such thing as a quick energy source that can be taken immediately before a swim competition. Athletes and parents should be careful about using food sources or products that make this claim.

Stay Hydrated

2009-10-13T04:17:00.001-07:00

BY KATHLEEN WOOLF, PhD, RD//Correspondent
As a swimmer, you spend your workouts surrounded by water. Surprisingly, swimmers are at increased risk of dehydration. Adequate fluid is needed inside your body to function as a coolant. Consume fluids before, during and after exercise to ensure success in the pool. Follow these guidelines to ensure that you are always well-hydrated.

HOW MUCH AND WHEN?

Drink at least 2 cups (16 ounces) of fluid, preferably water, about two hours before exercise. Fifteen minutes before exercise, drink one-half to a cup of water.
During exercise, drink about 6-12 ounces every 15-20 minutes. An average “gulp” is about one ounce. When your workouts are less than an hour, plain water will keep you hydrated. When your workouts are more than an hour, consume a sports beverage that contains fluid, carbs and electrolytes. Soda and fruit juices should not be consumed because they contain too many carbs for hydration during exercise and may lead to stomach discomfort.
After exercise, replace fluids as quickly a possible. For every pound of body weight lost during a workout, drink three cups of fluid.
Drink fluids at regular intervals throughout the day.

HOW DO I MONITOR HYDRATION?

Check your urine color first thing in the morning. When well-hydrated, urine is pale yellow and does not have a strong odor. Dark yellow, infrequent urine suggests dehydration.
Don’t rely on thirst. Instead, drink before you feel thirsty. If you are thirsty, it is too late.

ENERGY DRINKS: NOT A GOOD CHOICE!

Energy drinks are popular among teenagers and young adults. They are marketed as a quick way to boost mental energy and improve performance. These beverages are NOT appropriate for fluid replacement during exercise. They are full of caffeine and other stimulants that may make you feel jittery and lead to dehydration. They also contain too many carbs to be used for fluid replacement and may lead to stomach distress if consumed too close to the beginning of exercise.

Kathleen Woolf, PhD, RD is a registered dietitian and a member of the American Dietetic Association, the Sports, Cardiovascular and Wellness Nutritionist Dietetic Practice Group, and the American College of Sports Medicine. She is an assistant professor in the Department of Nutrition at Arizona State University.

Does "Energy Drink" In = Energy Out?

2009-09-23T09:57:00.000-07:00

What kind of Consumer are you?

You find them everywhere. So-called energy drinks with names like Red Bull, Piranha, Monster, and Rock Star are on the shelves of your local grocery store, in vending machines at the gym and at the convenience store in the gas station down the street. Frequently displayed next to the Gatorade and fruit juices, energy drinks are heavily marketed to young adults and athletes.

You can download the entire article by clicking here.

Why kids don't need sports drinks

2009-09-18T10:02:00.000-07:00

In some "healthy" school vending machines across the country, soda is out. But rehydrating, sugar-laden sports drinks are still in.

Often promoted by popular athletes as essential thirst quenchers, sports beverages can be beneficial if they're consumed during or after an intense workout that lasts an hour or more, said Russell Pate, professor of exercise science at the University of South Carolina.

Some research has shown that children will take in more fluids if offered a sports drink rather than water alone.

In school districts such as the Fayette County Public Schools in Lexington, Ky., meanwhile, sports drinks -- along with water and 100 percent juice -- are considered "healthy beverages" in vending machines if they contain less than 10 grams of sugar per serving.

But sports beverages are little more than sugar water with electrolytes, something most children don't need, said registered dietitian Lilian Cheung, a lecturer in the department of nutrition at the Harvard School of Public Health.

Kids get plenty of electrolytes in food. And even after vigorous exercise, water is as good as sports drinks for replenishing fluids while keeping electrolytes balanced, according to a 2006 study in the British Journal of Sports Medicine.

Children's health experts say sports drinks are not just contributing to obesity; they're also hard on the teeth. Research has shown they can do more damage to enamel than carbonated cola products, especially if sipped over long periods of time.

And ultimately, the drinks are unnecessary, said Harvard sociologist Steven Gortmaker, a healthful-eating researcher who has written several studies looking at children's consumption of sugar-sweetened beverages. "Unless they're running marathons, which we do not recommend for kids, water is the best choice for quenching their thirst," Gortmaker said.

If your child won't drink water or has an aversion to school drinking fountains, don't fret. Studies show that when fluid is low, the body stimulates the thirst centers in the brain, and if water is available, kids will drink. And unless a child exercises for more than two hours, no extra calories are needed, said Dr. Joanna Dolgoff, a child and adolescent weight-management expert.

Though it varies by brand, a 20-ounce bottle of a sports drink contains about 10 teaspoons of sugar and 130 calories, more than you may burn during a workout. Drinking just one bottle every day for a year could add 13 pounds, said Dolgoff.

Hydration important while exercising

2009-09-03T09:12:00.001-07:00

Dehydration is a common problem among athletes and can potentially be a life-threatening situation. With the fall school sports seasons once again underway, it is important to understand how to stay adequately hydrated to prevent dehydration and to optimize performance levels.

Dehydration is critical when exercising in the heat, but dehydration can occur in any type of exercise setting, including exercising in cool weather or in water. Developing a hydration plan or protocol is critical for maintaining an athlete's health as well as providing the opportunity for optimal performance. This must also include a rehydration strategy that takes into account the individual athlete, the sport dynamic (are there rest breaks and are fluids provided at break?), environmental factors, acclimatization state, exercise duration, exercise intensity and individual preference. Just as a coach develops a game plan or strategy for playing the game, the athlete must develop a strategy for staying hydrated.

Dehydration during exercise occurs when an athlete loses more fluid than he or she takes in. An athlete will lose water through sweat, urine and respiration. The simplest method in checking hydration status is to compare urine color. Urine should be clear to light yellow in color when fully hydrated. A second method in determining hydration status is monitoring pre- and post-exercise weights. Comparing these weights gives a fairly accurate measurement of the amount of fluid lost during exercise. A rule of thumb is "a pint and a half a pound" which refers to the need to consume one and a half pints (24 ounces) of fluid for each pound lost during exercise.

Water should be readily available to athletes at all times during practice and game situations. This may mean planning ahead for the athlete or the parents. If water is not provided during practices, the athlete should always carry a thermos or cooler of water sufficient for the length of the event.

It is also important to check to be sure that the athlete is drinking fluids. Replacement by thirst alone is inadequate. If you are thirsty, you are already dehydrated. Sports drinks are recommended for exercise lasting longer than one hour. When drinking sports drinks, the carbohydrate (CHO) concentration should range between 4 percent and 8 percent. Anything over 8 percent actually disrupts stomach-emptying and causes gastric discomfort.

Early recognition of dehydration decreases the occurrence and severity of heat illness. Basic signs of dehydration are thirst, irritability and general discomfort, followed by headache, weakness, dizziness, cramps, chills, vomiting, nausea, and decreased performance.

If you follow the hydration guidelines listed below, you will decrease your chances of becoming dehydrated and risking the effects of heat illness. The following guidelines are from the National Athletic Trainers' Association (NATA) position statement and the American College of Sports Medicine (ACSM) position statement.

Hydration BEFORE activity:

Drink 17-20 ounces of water or sports drink two to three hours before event

Drink an additional seven to 10 ounces of water 10 to 20 minutes before exercise

Ingesting a balanced diet and fluids during the 24 hours preceding an exercise session is also crucial.

Hydration DURING activity:

Drink seven to 10 fluid ounces of water every 15 to 20 minutes

If exercising more than one hour, add a carbohydrate sports drink. CHO concentration should be 4 percent to 8 percent. Concentrations higher than this will slow the fluid absorption rate.

Hydration AFTER activity:

Following exercise, athletes should consume approximately 24 ounces of fluid (a pint and a half) for each pound of body water weight lost during exercise

If an athlete has a 2 percent or greater body weight loss compared to the previous day, he or she should be held out of practice.

Ideally completed within two hours, rehydration should contain water to restore hydration status, carbohydrates to replenish glycogen stores and electrolytes to speed rehydration

For questions about sports hydration issues, call Kris or Jodi at Point Sports Medicine Center at 715-346-5190.

Breakfast On The Run

2009-08-31T07:13:00.001-07:00

By Carol Bozarth, R.D., L.D., Nutritionist

"I don't have time to eat before I leave for school."

"I'm not hungry in the morning."

"I'm dieting, I'll skip a meal and save those calories."

Do your children (or you) use these excuses to avoid eating breakfast? Do they routinely "grab" a doughnut, danish, or candy bar to carry them through till lunch? Change this behavior NOW!

Breakfast is an important meal! The human body needs fuel to run on. That's what food provides. Studies continue to support the fact that individuals learn, think and perform better when their body has been nourished in the morning. A morning meal doesn't mean you need to eat as soon as you awake. For parents, it may be more convenient for you to eat once you are at your day's destination, provided you make time for it.

What would a morning meal contain?

Protein: low fat milk, cheese or yogurt, lean ham, turkey, peanut butter (use natural), egg white, (the cholesterol and fat is in the yolk - the white is pure protein).

Grains: breakfast cereals (hot or cold - provided it is not sugar coated), bread, rolls, crackers, bagel, english muffins, rice, pasta.

Fruit/Vegetable: fruit or vegetable juice, fresh frozen or dried fruit.

The following are examples of quick-to-prepare, easy-to-eat morning meals:

low fat cheese and tomato sandwich (can be stuffed into a pocket pita)
peanut butter and sliced apple or banana sandwich
sliced egg (or egg white sandwich)
lean ham or turkey sandwich with sliced tomatoes
yogurt with fruit and dry cereal as a topping
reheated pizza

Additional tips: Use disposable plates, cups, flatware. Plan for breakfast before going to bed.

Wake up 10 minutes earlier...it may create less stress and make the morning meal so much easier to swallow.

The key to eating breakfast is convenience. It must be easy to prepare, you must have the ingredients in stock, and the clean up must be minimal. Most important, everyone must like what they are going to eat.

Finding balanced nutrition for athletes in healthy snacks that taste good

2009-08-28T08:48:00.001-07:00

The options for healthy snacks that actually taste good are more common now when it comes to balanced nutrition for athletes. Whether homemade or prepackaged healthy snacks, finding the right nutrition for athletes can be a much tastier experience than it was in the past.

Homemade Healthy Snacks

Simply natural nutrition for athletes can be freshly made fruit and veggie smoothies. Making them at home is not only easy, but comes with complete awareness of everything that is in these healthy snacks. Choosing organic apples, carrots, beets, and other produce ensures not only the best nutrition for athletes, but also decreases exposure to pesticides and other potentially harmful chemicals. For an added treat, consider freezing juice in Popsicle form for cool healthy snacks in the summer. To save time and money without the hassle of juicing, try using concentrated whole food formulas.

Nuts, seeds, figs, dates and raisins provide more than just great nutrition for athletes. They’re also extremely versatile and make a variety of delicious, healthy snacks. A simple granola mix with raw almonds and raisins can provide a boost throughout the day. In addition to flavor, this is a balanced blend of protein and essential fatty acids. Keep in mind that raw nuts are much healthier than those that have been roasted, and of course, unsalted nuts have less sodium.

Prepackaged Healthy Snacks

Purchasing prepackaged nutrition for athletes requires more careful consideration. Reading labels should be second nature for those who are serious about purchasing healthy snacks. Look out for excess sodium and sugar – in addition to high protein and carb counts. Most of the nutrition for athletes today focuses almost entirely on making sure that protein and carbohydrate counts are high. However, many of the mainstream options also have high sodium and sugar, which can disrupt the balance of electrolytes in the body and actually work against an athlete. Also, too much protein is something that is causing unseen damage in many cases. Truly healthy snacks are those that consider all the angles. It’s relatively simple now to find online, pre-packaged all natural food and drink concentrates that are powerfully healthy snacks providing serious nutrition for athletes.

For more info:

Natural foods are not always healthy, so beware of clever advertising

Health Food 101: How can I find the best nutrition for athletes?

Health Drinks 101: How can you buy drinks that are truly healthy?

More About: Nutrition for Athletes

Eating on the Road

2009-08-28T08:31:00.001-07:00

BY KATHLEEN WOOLF//Correspondent

As a competitive swimmer, many of your meals will be eaten on the road. Plan ahead and make good choices, so you stay well fueled while away from home.

Plan Ahead!

Bring food with you in your suitcase. Pack healthy snacks that are easily transported and don’t need refrigeration. Good choices include sports bars, dried fruits, pretzels, crackers, breakfast cereals, and canned fruits. By bringing your own food, you ensure that you are eating familiar items. If your hotel room has a refrigerator, purchase low fat milk, yogurt, cheese, and fresh fruit to eat between meals. Because the risk of dehydration increases while on the road, bring water and commercial sports beverages with you.

Choose Wisely!

Although restaurant choices are not always the most healthful, you can make good choices to ensure you are ready for competition. Avoid foods high in fats which may lead to stomach upset. Ask your server how foods are prepared and choose steamed, baked, boiled, grilled, or broiled selections. Request extra servings of potatoes, rice, and bread to provide your body with additional carbs. Mayonnaise, butter, cream-based sauces, and salad dressings should be ordered “on the side” so that you can control the amount added to your food.

Because fast food restaurants are convenient and affordable, many teams make pit stops here. Fast food is typically higher in fat and calories, however, better choices are available. Fortunately, most menus now include healthier options beyond a burger, shake, and fries. Grilled chicken sandwiches, side salads, and low fat milk are much better choices. Another idea is to select from the children’s menu, which often offers fresh fruits and/or vegetables and smaller portion sizes.

As an athlete, you should eat three healthy meals a day plus snacks to ensure you have the fuel for your sport. Follow your regular eating schedule and make good choices on the road so that you are ready for practice and competition.

Snacks

2009-08-17T06:19:00.000-07:00

Reprinted from the Mayo Clinic Nutrition Letter *

It's 5 o'clock and dinner won't be ready for another hour. But you're hungry now. A bag of chips sits on the counter. There's nothing in the refrigerator but a few wilted carrot sticks and limp stalks of celery. Temptation strikes.

The real problem with snacking is not when you snack or even if you snack -- but what you choose to eat. Whether you buy your snacks ready-made or make them at home, the trick is to steer clear of excess fats and sugar. To do that, surround yourself with plenty of good-tasting foods rich in complex carbohydrates and fiber. Create an illusion of fat and calories by combining creamy and crunchy or chewy textures. And use a little imagination.

How to turn a potential liability into an asset

The U.S. Department of Agriculture reports that 75 percent of women snack. Yet even routine snacking is not all bad. In fact, frequent mini-meals can be good for you. Here's how:

Binge control -- If eating a bagel at 3 o'clock in the afternoon keeps you from eating second or third helpings at dinner, you may actually save calories. A 160-calorie bagel hardly compares to the 500 or so extra calories you may be tempted to devour because you're so hungry.

Satisfaction for small appetites -- Young children's tiny stomachs can hold only small portions of food at one time.

Older adults who are less active and who burn fewer calories may also feel more comfortable eating smaller, more frequent meals.

Extra energy and nutrients -- Traditional meals often lose out to busy schedules. A grab-and-go meal is often the difference between some nourishment and none at all.

Snacks rich in complex carbohydrates and fiber will give you immediate energy that has some staying power. A small amount of low-fat protein adds more sustained energy.

Snacks to pick and fix:

Good-for-you snacks start with a proper pantry. Stock your refrigerator and shelves with foods that are fast -- not fussy. These ideas for healthful snacks keep fat and calories at bay by maximizing whole grains and fresh fruits and vegetables. Best of all, you can make them all in 10 minutes or less.

Toast one-half whole-wheat English muffin. Top with Canadian bacon, tomato slice, low-fat American cheese. Microwave until cheese melts.

Mash one-half banana into peanut butter and spread on a whole-grain bagel.

Mix cold leftover chicken (or convenience-type chunk chicken), seedless green grapes, sunflower seeds, plain yogurt and a dash of curry powder. Stuff into a whole-wheat pita pocket.

Spread one-half cinnamon-raison bagel with part-skim ricotta cheese. Top with apple slices.

Layer soft mini corn or flour tortillas with shredded low-fat cheddar or Monterey Jack cheese. Microwave until cheese melts. Slice into bite-size pie shapes.

Spread a brown rice cake with farmer cheese (similar to cottage cheese, but drier and firmer) and fresh strawberries or low-sugar spreadable fruit.

Top a baked potato with plain yogurt and Cajun seasoning.

Spread raisin toast with apple butter.

Spread a slice of whole-grain crisp bread (wafer-thin cracker) with fruit-flavored low-fat yogurt.

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* Reprinted from Mayo Clinic Nutrition Letter with permission of Mayo Foundation for Medical Education and Research, Rochester, Minnesota, 55905.

Drink Up: The Best Race Day Liquids

2009-08-11T20:17:00.000-07:00

By Melanie McMullen // Swimnetwork.com Correspondent

What a swimmer puts into the body as fuel on race day can be critical to performance. While solid foods provide the fat, fiber, and carbs needed for endurance and speed, the right liquids are equally important.

To find out what liquids to down during a meet, Swimnetwork checked in on the favorites among the elite athletes and also got advice from two sports nutrition experts: Barbara Lewin, RD, LD, and owner of Sports Nutritionist and Kathleen Laquale, PhD, ATC, LAT, LDN and professor at Bridgewater State College in Massachusetts.

1. Jumpstart with a super food. Dara Torres prepares for a super sprint time on race day by having her favorite morning drink, a LivingFuel breakfast shake. She has one every day - including at meets - a few hours before takeoff. In fact, she downed a shake at 6:15am before her 10am 50 freestyle at the Beijing Olympics. The drink is marketed as “an optimized super-food meal replacement” composed of seven to eight different foods. The flavors contain either vegetable (broccoli, spinach, kale, carrot, barley grass, spirulina) or berry complexes (blueberries, strawberries, raspberries, or cranberries).

2. Accelerate with a V8. If super foods seem super expensive for your training budget, try canned vegetable juices such as V8. They are filling, delicious, and also nutritious on race day, plus they are easy to pack and bring poolside. “V-8 juice is great for its potassium,” says Lewin. One 5.5 oz can contains a whopping 320 mg of potassium, which is key to a body’s muscle function.

3. Power on tap. Drinking plenty of water is the most simple but often overlooked race day performance tip. “Water is the number one nutrient of all six nutrients required by humans,” says Laquale. For swimmers, drinking water is especially important when the pool is heated or the meet is outdoors in a hot humid environment, she adds. Laquale recommends bringing a water bottle and drinking liberally during warm-up sets. Note that your body can absorb cold water more quickly than warm water, so drop in an ice cube or two. If your event is a long distance race or you need a long warm-up, bring a sports drink. Laquale suggests options with a 6 percent concentration of glucose, such as Gatorade or Powerade.

4. Get a caffeine boost. Nutrition studies reveal that coffee - in moderation - the morning of a race may have positive effects. Caffeine consumption has been shown to improve athletic performance in endurance events, including swimming, cycling, and tennis. “If you are used to having morning coffee, having a cup on race day is fine,” says Lewin. She recommends having the coffee approximately one hour prior to competition.

5. Save the milk for later. While milk is a top choice for recovery, it may not be the best option before a race. “Milk is not advisable before a race as it is high in protein and can create ‘cotton mouth’ or dry mouth,” says Laquale. “The jury is still out on milk.”

Melanie McMullen, BaySide Media (www.baysidemedia.com), is a freelance contributor for www.swimnetwork.com and a member of the Downtown Oakland YMCA Master’s swim team.

Balancing Breakfast Needs with Morning Workouts

2009-08-03T08:25:00.000-07:00

By Keith B. Wheeler, Ph.D. And Angeline M. Cameron

Q. What do you suggest for a swimmer who cannot eat breakfast before a workout and immediately goes to school after the workout?

A. First, the swimmer needs to realize how important it is to get some nutrients (primarily carbohydrate and water) both before and after a morning workout. Research has conclusively shown that fasting will reduce both endurance and performance in a wide variety of activities.

If a swimmer gets up at 5:30 AM to workout without any nutritional support except when he or she ate the previous night (10 hours earlier), endurance and performance will likely be compromised. If the same swimmer then skips nutritional support after the workout, the day's subsequent activities could be quite stressful and cognitive abilities would be reduced.

Swimmers should try to consume at least 12 ounces of water or fluid and at least 100 grams of carbohydrate before a morning workout. A 12 ounce glass of orange juice or apple juice in addition to 3 bananas or 4 apples would supply this amount. If the athlete cannot tolerate solid foods during this period, complete liquid supplements (eg, Exceed\ Sports Nutrition Supplement) are excellent alternatives. One or two cans before and after a morning workout will help supply needed nutrients and water.

Race Day Fuel: A Winner’s Breakfast

2009-07-18T19:17:00.000-07:00

By Melanie McMullen // Swimnetwork.com correspondent

What a swimmer puts into his or her body before competition is almost as critical as what they put into training before a meet. To find out what foods are optimal race fuel, Swimnetwork checked in for advice from two sports nutrition experts: Barbara Lewin, RD, LD, and owner of Sports Nutritionist,and Kathleen Laquale, PhD, ATC, LAT, LDN and professor at Bridgewater State College in Massachusetts.

Here are some tips from the experts:

1. Not everyone should eat like Mike. While Michael Phelps’ famous 12,000 calorie-a-day diet that (supposedly) includes three fried breakfast sandwiches, chocolate chip pancakes, five-egg omelets, grits and French toast may work for him, nutritionists hesitate to endorse it for race day.

If the typical swimmer ate what Phelps eats, “they’ll feel like a wet potato sack,” says Lewin.

“Swimmers need the right kind of fuel to perform well,” she says, noting that the perfect race day meal is low in fat, low in fiber, and high in carbohydrates. Her recommendations include a bagel with jelly and a bit of peanut butter, or a couple slices of white toast with jelly and a banana, or a fruit smoothie.

She also recommends white vs. whole grain breads. While whole grains are healthier in general, they take longer to digest and can weigh a body down. A racing swimmer needs foods that get to the muscles as quickly as possible.

2. Practice your pre-race breakfast meal. Laquale recommends that swimmers “practice” using certain foods on high-intensity workout days to see how the body performs with specific breakfast foods.

“Swimmers should consume foods they enjoy and are familiar with, and they will know how their body will respond,” says Laquale. She recommends simulating the race time, too. For instance, if the morning heats start at 9 a.m., the swimmer would want to simulate competition on a practice day also at 9 a.m.

3. Even if you are a ball of nerves, don’t run on empty. Face it, everyone gets nervous before a race. The worst thing you can do to battle a nervous stomach is skip breakfast.

“You have to give yourself the endurance you need for competition,” says Lewin. “A swimmer who doesn’t eat will have zero energy.”

Laquale advises those who have nervous stomachs to try foods that are low in bulk and easily digested, such as Carnation Instant Breakfast or Boost. She also suggests that a sports bar - with two cups of water per bar - might be helpful.

4. Don’t sneak a Snickers. Swimmers may think that having a candy bar before an event will provide extra energy. Incorrect, according to Laquale. “I knew a swimmer who believed that. He did okay in the first heat, but by the second and third heat, performance deteriorated,” she says. Eating candy causes a quick rise in blood sugar level that spikes the release of insulin, leading to a feeling of fatigue.

5. Time your meals according to your race schedule. Lewin recommends having breakfast at least one hour before competition and bringing meals and snacks to eat at intervals throughout the day. “Plan ahead, and always have plenty of fluids and the right foods such as fruit or yogurt with you,” she says. She also recommends bringing energy bars or a favorite baked option such as banana bread.

Laquale suggests these foods (consumed 3 to 4 hours prior to meet): breakfast cereal with milk, or scrambled eggs and toast, or a bagel and banana. For 1 to 2 hours prior to competition: a fruit smoothie, or cereal bars and fruit, or breakfast cereal with milk. With less than one hour to competition, she suggests: sports drinks, carbohydrate gel, or sports bars (with two cups water per bar).

Melanie McMullen, BaySide Media (www.baysidemedia.com), is a freelance contributor for Swimnetwork.com and a member of the Downtown Oakland YMCA Master’s swim team.

Nutrition Diva :: Is Milk Bad for You?

2009-07-05T04:50:00.001-07:00

Nutrition Diva :: Is Milk Bad for You?

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No Sweat: 5 Easy Ways to Stay Hydrated

2009-07-01T07:06:00.000-07:00

By Melanie McMullen // Swimnetwork.com Correspondent

For a swimmer, hydration is often at the bottom of the list of things to think about during training. But contrary to conventional wisdom, swimmers do sweat during practice, losing as much as 6 to 8 ounces of fluid every 15 minutes.

How? A body at work in the water generates friction from muscle contractions, causing a swimmer to heat up -- and dehydrate -- relatively quickly during an intense workout. Your body’s water loss can be even higher in the summer if you train in hot outdoor environments. Sweating out as little as two percent of your body weight (which is only 3 pounds if you weigh 150 pounds) can adversely affect your metabolism and performance.

To find out how to combat the effects of dehydration, Swimnetwork checked in with Australian sports physiologist and coach Rod Cedaro and sports nutritionist Nancy Clark. They offered these reliable methods to ensure you down enough water before you hit the water.

1. Pre-hydrate so you don’t dehydrate
The best way to avoid dehydration is to drink up before practice. Nutritionists recommend that you drink 17 to 20 ounces of water during the two hours before swim practice.

2. Bring your water bottle to every practice
Even if you start out fully hydrated, you need water while in the water. Cedaro recommends starting early in the swim practice and drinking small amounts (5 to 8 ounces) every 10 to 15 minutes. Smaller or slower athletes may need slightly less water to stay hydrated.

3. Determine your sweat rate
Most of us know whether we are moderate or heavy sweaters outside the pool, but do you know how much water you lose during swim practice? Weigh yourself before and after practice to determine your sweat rate. Each pound you lose is about a pint (16 ounces) of water loss that you will need to replace.

To ensure your sweat calculation is accurate, factor in your water intake during practice. For example, a swimmer who lost 1 pound after an hour-long swim and drank 16 ounces during the swim has an hourly sweat rate of 32 ounces. To match that sweat rate, the swimmer should drink roughly 8 ounces (or 1/2 of a 16-ounce water bottle) every 15 minutes.

Sweat rates vary greatly from person to person, according to Cedaro. Some evidence suggests that both younger and older athletes have less developed temperature regulation systems than swimmers age 18 to 35. So remember to retest your sweat rate once or twice a year.

4. Get a water log
While you may have some idea how much water you consume each day, the best way to ensure you are drinking enough is to be regularly track your intake. Some nutritionists estimate that 75 percent of Americans are chronically dehydrated and may not even know it.

A simple way to monitor your consumption is to use one of several specialized fitness applications for your phone or laptop that make tracking easy. For instance, the free “Eight Glasses a Day” application for iPhone lets you touch a virtual glass of water every time you drink a real one and counts glasses for you throughout the day (it refills all eight of your glasses at midnight). It even sends you a congratulations and health tip once you complete your eight-a-day goal.

5. Drink water for short workouts, but go long with sports drinks
Cedaro and Clark both agree that simply drinking water is the best choice during a short workout of about an hour.

For workouts lasting longer than one hour, Clark recommends fluid replacement with sports drinks containing electrolytes, such as Gatorade. Swimmers can absorb those drinks into the bloodstream more quickly, so they help avoid dehydration during practice and aid in recovery.

Cedaro also notes that the intensity of the workout will impact hydration. “When the athlete is doing an easy aerobic set, water can be the principal hydration fluid. When he or she does more intense sets, the sports drink should be used more liberally,” he adds.

Once your workout is complete, Clark recommends a tall glass of chocolate milk. “Milk or another carbohydrate/protein combo is ideal,” she says. “A swimmer needs carbs for fuel, and protein to heal.”

You can get more of Clark’s advice in her book, “Nancy Clark’s Sports Nutrition Guidebook” available at www.nancyclarkrd.com.

Melanie McMullen, BaySide Media (www.baysidemedia.com), is a freelance contributor for www.swimnetwork.com and a member of the Downtown Oakland YMCA Master’s swim team.

Carbs, Carbs, Carbs

2009-06-23T08:30:00.000-07:00

BY KATHLEEN WOOLF, PhD, RD//Special Correspondent

Swimmers, like most athletes, use carbohydrates as fuel during exercise. Unfortunately, the body only stores a limited amount of carbohydrate, and it can easily be depleted after a vigorous workout. To maximize your body’s carbohydrate stores, consume carbs before, during and after exercise.

Carbs Before Exercise
Before every practice or competition, include carbs as part of a pre-event meal to “top off” your muscle stores. Select foods that can be quickly digested and absorbed. Depending on the time of your pre-event meal, vary your meal patterns. When a pre-event meal occurs 4 hours before your event, consume foods such as a turkey sandwich, apple, oatmeal cookie and low-fat milk. If your pre-event meal occurs less than one hour before an event, limit your intake to a small amount of juice or fruit or a sports beverage. Research consistently supports that eating a pre-event meal improves performance. However, a single pre-event meal will not compensate for an overall poor training diet.

Carbs During Exercise
When exercise lasts more than an hour, carbs are recommended during exercise to provide additional fuel for your body. Carbohydrate intake during exercise allows athletes to exercise longer and harder. Consume 30 to 60 grams of carbs per hour during long duration exercise. To provide your body with 30 grams of carbs, choose 2 cups of a sports beverage or 1 medium banana or 3 large graham crackers.

Carbs After Exercise

Immediately after every practice or competition, consume carbohydrate-rich foods and beverages as part of your recovery. Choose fruit, 100% fruit juices, low-fat milk, cereal, sports beverages and bagels to replenish your carbohydrate stores so that you are ready for your next event. What you eat after a hard practice affects your ability to perform during your next workout.

Carbs Always

Because carbohydrates are the predominant fuel for most events, swimmers need to focus on a carbohydrate-rich diet. For optimal performance, make it a habit to consume high-carbohydrate meals and snacks, before, during and after exercise.

Nutrition Diva :: Foods That Can Prevent a Sunburn

2009-06-10T12:10:00.001-07:00

Nutrition Diva :: Foods That Can Prevent a Sunburn

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The Protein Pop: 6 Tips for Better Post-Workout Recovery

2009-06-09T04:06:00.000-07:00

By Melanie McMullen // Swimnetwork.com Correspondent

Swimmers looking for the perfect post-workout recovery fuel may need to look no further than the refrigerator and the kitchen pantry. According to new research conducted by exercise physiologist Lynne Kammer at the University of Texas at Austin, ordinary foods - even whole grain cereal with milk - can yield extraordinary results.

The UT researchers from the Department of Kinesiology and Health Education investigated the post-exercise physiological effect of foods on athletes and compared the benefits of common foods to those afforded by more expensive sports drinks. Kammer’s team studied the athletes by giving them different recovery foods after a typical exercise session that included a warm-up and two-hour workout.

Their results yielded a few interesting surprises:

1. Grab the cereal and milk. Readily available and inexpensive breakfast food is as effective as popular carbohydrate-based sports drinks for recovery after moderate exercise. "We wanted to understand the relative effects on glycogen repletion and muscle protein synthesis," explains Kammer. "We found that glycogen repletion, or the replenishment of immediate muscle fuel, was just as good after whole grain cereal consumption and some aspects of protein synthesis were actually better."

2. Combine carbohydrates with protein. Her studies revealed that athletes benefit from consuming protein and carbohydrates rather than just carbohydrates or only protein after a workout.

3. Body mass matters. Kammer’s team identified a slight relationship in body size to the amount consumed. She noted that larger individuals benefited from a proportionately larger serving of recovery food and drinks.

4. Eat and drink sooner rather than later. The key to optimal recovery is consuming carbohydrate and protein within 30-60 minutes after you complete exercise. "Ideally, eat as soon as you get home from practice," Kammer suggests.

5. Age is a critical factor. A swimmer’s age matters mostly because of differences in total caloric intake needed rather than type of food. For example, a young age group swimmer who grows 4 inches in a year while attending a boatload of swim practices needs a lot more calories post-workout than a 55-year-old Masters swimmer. Young growing swimmers also need more protein right after practice for optimal recovery.

6. Don’t rely on the bottle. While Gatorade or Powerade are handy and portable post-workout options, neither contains protein. Swimmers need to eat something with protein after every workout, as the protein speeds up absorption of the glucose in a sports drink. Drinks are great for convenience, but whole foods yield better results.

"Don’t think you can get the best nutrition out of a bottle. A lot of swimmers have terrible diets, especially females, and wonder why they can’t drop time at meets. Many times it’s due to insufficient calories, and insufficient protein is a close second," Kammer adds.

Melanie McMullen, BaySide Media (www.baysidemedia.com), is a freelance contributor for Swimnetwork and a member of the Downtown Oakland YMCA Master’s swim team.

The 10 Nutrition Rules to Live By

2009-05-10T05:51:00.000-07:00

By: Amanda Carlson, MS, RD, CSSD

Director of Performance Nutrition, Athletes’ Performance

Athletes’ Performance (www.athletesperformance.com) is a training center for elite athletes. Athletes’ Performance integrates mindset, nutrition, movement and recovery into their programs to decrease injury potential, enhance performance, and create sustainable systems of success.

Nutrition is something that affects everyone. Everyone needs fuel and everyone needs nutrients. Yet everyone eats for completely different reasons. As an athlete on the field putting thought behind what goes into your mouth can do wonders for health, but most importantly performance.

The thought process behind choosing the right foods or combinations of foods seems to be the most paralyzing for most athletes. There are so many different opinions, ways of doing things, answers to weight loss, answers to weight gain everywhere you turn that it can become confusing to a point where acting on good intentions seems to halt.

By no means do I want to downplay the complexity of nutrition, but what does all the science matter if behavior does not change? In working with athletes over the years, we break down our methodology into “10 Rules to Live by” that can be simplified to five categories: eat clean, eat often, hydrate, recover, mindset.

If you can follow these 10 rules each and every day, you will be on your way to optimizing your nutrition and your performance. These are 10 easy steps to being on top of your nutritional game. Each of these topics will be explored with their own article in the months to come.

COME BACK TO EARTH!!! Try to choose the least processed forms of carbohydrates. If you give your body efficient fuel, it will perform better. Fruits, veggies, and whole grains (whole wheat bread, brown rice, and whole wheat pasta) will give you more stable energy levels than more processed foods like chips, soda, white bread, and candy.

Eat BREAKFAST every day! The longer you wait to eat breakfast, the longer you will be running in a low gear! Eating breakfast jump starts your energy levels and your metabolism.

Eat smaller portions more often, spread evenly across the day. No excuses --- you should be eating 5-8 meals/day! You should be combining protein, carbs, and healthy fats at each of your meals! Just think 3 for 3. The 3 nutrients every three hours. An easy way to make sure you do this is to pack snacks from home and keep them in your locker and your back pack! If you stay fueled all through the day, you will have better performance at practice and games.

Stay HYDRATED!! Dehydration = Decreased Performance! Drink at least ½ your body weight in ounces of water per day. Make sure to think before you drink! Stick to mainly water and every once in a while 100% fruit juice. Use sports drinks only before, during, or after activity!

Include a LEAN PROTEIN source with each meal. When choosing your lean protein sources, just think “the less legs the better!” Fish have no legs and are a lean source of protein. Chickens and turkeys have 2 legs and are great sources of protein if you take off their skin and don’t fry them. Finally, when choosing any products that come from cows and pigs (animals with 4 legs) you need to be more selective. Choose lean red meats, low-fat dairy, and lean pork products.

PACK YOUR LUNCH! Don’t rely on the cafeteria to provide your fuel. By bringing your own lunch and snacks, you will guarantee that you will be optimally fueled.

SUPPLEMENT WISELY. Add a multivitamin daily. A general multi-vitamin is a good way make to make sure you are getting all the nutrients you need. Food first, supplement second, but if your diet is not consistently getting you all of your needs---take the multi-vitamin. Beyond a mulit-vitamin, you must be careful with supplements. As a high school athlete, focus first on eating the right foods, in the right amounts at the right times. Many supplements are not tested for banned substances and may contain harmful materials not noted on the label. As a high school athlete, I do not recommend any “specialty sports supplements”, but sports foods such as bars, shakes and gels, can help you to get extra carbs, protein and electrolytes that you may not be getting from food alone.

Eat Fruits or Vegetables with each meal! Fruits and vegetables provide you with natures forms of anti-oxidants, vitamins, and minerals.

Drink a mixture of carbohydrate and protein immediately after your workout. Recovery is one of the limiting factors of performance. If you get a combination of carbs and protein immediately after a game or workout, you get a jump start on repairing your muscles and refueling your body. Try an EAS shake or bar for optimized nutrition and convenience.

Last, but not least --- Get some rest. The body recovers and repairs when it is sleeping. Try to get 8 hours of sleep per night. Those who do not get enough rest often times get injured and sick more often than those who are adequately rested.

Here is a LINK to API's website

Bagels and Refined Carbs: The Myth

2009-04-21T03:53:00.000-07:00

Contrary to popular belief, bagels are NOT good for you any way you slice it (pun not intended). They score as one of the highest foods on the Glycemic Index, spiking blood sugar and increasing your insulin output which is directly associated with an increase in fat storage. Bagels can also hit
highs for sodium, containing up to 1,000 mg per serving-over 40 percent of the recommended amount for the entire day (Food/Fitness Magazine Jan 2006).

High-gluten flour, the main ingredient of the bagel, is low in nutritional value, lacking fiber, protein, and other vital nutrients. Highly processed, 1 cup of high-gluten flour (white flour) contains over 500 calories!!! In addition, white flour is processed by the body in the same manner as sugar, causing a "high" followed by a crash that is more properly defined as hypoglycemia. White rice, pastas, muffins and bagels all fall into this category as they are all considered refined carbohydrates. Most muffins however, have the added bonus of saturated fat as well as the high calories and low nutritional value.

"Refined, white carbs are not OK, despite what you might have been told about their fat-free properties," warns Hall. "Oh, and one bagel is roughly equal to six slices of white bread. Thinking about the innocent muffin? Think again. 600-900 calories on the average per muffin, with almost no
nutritional value."

Rick Hall, PhD. Professor of Nutritional Sciences ASU

"These "pick-me-up" convenient snack foods (mentioned above) are high in refined carbohydrates, which rob the body of enzymes, minerals and vitamins, especially B vitamins. B vitamins are essential for proper brain and nervous system function. A deficiency in B vitamins includes symptoms like depression, anxiety, panic attacks, heart palpitations, and muscle weakness and tenderness, to name a few."

Lori Lipinski Certified Nutritional Consultant

If you're going with a bagel, look for "whole wheat flour" on the label. "Enriched wheat flour" is not the same, and does not provide the same nutritional benefits as whole wheat flour. Better breads (as opposed to white or fake wheat) include pumpernickel and Rye-both are higher in fiber and breads. Better choices for carbs include brown rice, whole wheat pasta, yams, dense (non sugar) oats, and fresh fruits.

Please refer to the following articles for more information and some very insightful reading:

http://www.msnbc.msn.com/id/6307384/

http://www.tbkfitness.org/Glycemicload.html

Coley Stickels

Nutrition Tips to Fuel Success in the Pool

2009-04-15T19:21:00.001-07:00

BY KATHLEEN WOOLF, PHD, RD//Special Correspondent

A successful athlete relies on good nutrition to provide the body with a competitive edge. These nutrition tips will fuel success in the pool:

Energy

Due to rigorous training, energy needs for a swimmer can be quite high. Plan for regular meals and snacks. Always bring snacks (energy bars, trail mix, bagels, juice boxes and fruit) to eat before and after practice.

Carbs

Your muscles use carbohydrates as fuel during physical activity. Swimmers can deplete carbohydrate stores after every practice. Consume carbohydrates on a regular basis to keep muscle stores full. Before practice, consume a mini-meal to help “top-off” your muscle carbohydrate. During exercise greater than or equal to 60 minutes in duration, drink a sports beverage to provide carbohydrates. Consume carbohydrate-rich foods and beverages immediately after practice to rebuild carbohydrate stores.

Fluids

Although you spend workouts surrounded by fluids, swimmers are at risk of dehydration. Unfortunately, thirst is not a good indicator of hydration. When well-hydrated, urine is pale yellow and does not have a strong odor. Weigh yourself before and after practice. Drink three cups of fluid for each pound lost during exercise. Keep your “radiator” full by consistently consuming water and sports beverages.

Vitamins/Minerals

Vitamins and minerals play important roles in support of exercise performance. Consume a variety of healthy foods to optimize vitamin and mineral intakes. Whole grains, fruits, vegetables, low fat dairy products, lean meats and nuts supply the body with vitamins and minerals. Well-nourished athletes do not need to consume a vitamin or mineral supplement. An excess of vitamins and minerals will not improve performance and could lead to harmful side effects.

Smart Eating On Meet Day

2009-03-08T09:19:00.000-07:00

As we enter the short-course championship season, it is especially important to remember that good nutritional habits will help you swim your best. Here is a link to an article on the USA Swimming Website that provides advice on what to eat before, during and after a meet:

Fueling for Performance

For more information on nutrition, visit the USA Swimming Parent section on nutriton click here...

Nutrition Corner

FAT: TO EAT OR NOT TO EAT

1/11/2012

BY JILL CASTLE//RD AND CHILD NUTRITION EXPERT

The Danger of an Iron Deficiency

1/9/2012

BY DAN MCCARTHY//NATIONAL TEAM HIGH PERFORMANCE CONSULTANT

What NOT to Eat After a Workout

Steer clear of these foods after workouts to maintain your fitness gains.

Savory Sins

Raw Vegetables

High Fat, Fast Food

Salty Snacks

Bacon

Pizza

Sugary Offenders

Soda and Fruit Drinks

Milk Chocolate

Doughnuts and Pastries

NUTRITION FOR RECOVERY

11/30/2011

RECOVERY NUTRITION DURING HARD TRAINING

12/12/2011

BY DAN MCCARTHY//NATIONAL TEAM HIGH PERFORMANCE CONSULTANT

6 Rules of Good Nutrition

TOP FIVE HEALTHY HOLIDAY FOODS

BY CHRIS ROSENBLOOM, PHD, RD, CSSD

ENERGY DRINKS: A NO-NO FOR YOUNG SWIMMERS

BY JILL CASTLE, MS, RD

PROTEIN FOR THE GROWING SWIMMER, UNPLUGGED

BY JILL CASTLE, MS, RD, LDN

SMART EATING FOR SWIMMERS ON RACE DAY

9/15/2011

BY JILL CASTLE, MS, RD, LDN

TOP FIVE BEVERAGE CHOICES FOR SWIMMERS

By Chris Rosenbloom, PhD, RD, CSSD

Perfect Fitness Foods

FUEL YOUR BODY

Kids Should Not Consume Energy Drinks, And Rarely Need Sports Drinks

NUTRITION 101 – Speedo Tip of the Week

BY MIKE WATKINS//CORRESPONDENT

EAT COLORFUL FOODS

SUGAR-SWEETENED BEVERAGES: HELPFUL OR HARMFUL?

BY KATHLEEN WOOLF, PHD, RD

Sugary Sports Drinks Mistakenly Associated With Being Healthy, Say Researchers

Nutrition for Performance Series (Part 4 of 4)

Nutrition for Performance Series (Part 3 of 4)

Nutrition for Performance Series (Part 2 of 4)

Nutrition for Performance Series (Part 1 of 4)

Do We Really Want our Children Drinking Energy Drinks?

Energy Drinks May Harm Kids

Energy Drinks May Be Risky For Some With Health Problems, Study Says

Study: Energy drinks could pose serious health risks to children

FINDING THE FACTS -- THE NUTRITION FACTS

BY DR. KATHLEEN WOOLF, REGISTERED DIETITIAN

NUTRITION CENTER - NUTRITIONAL CHEAT SHEET PART II

BY MIKE MEJIA, M.S., C.S.C.S//SPECIAL CORRESPONDENT

NUTRITION CENTER-NUTRITIONAL CHEAT SHEET PART I

Nutritional Cheat Sheet PART I BY MIKE MEJIA, M.S., C.S.C.S//Special Correspondent

SUGAR-SWEETENED

Keys to Hydration

PROTEIN: THE STARTING BLOCK FOR HEALTH

Choosing the Right Water Bottle

Food to Fuel Nutrition

What Should My Child Be Eating Before And During His Competition

Sensible Snacking

How To Turn Regular Foods Into Super Foods

What You Eat After Exercise Matters

Glycogen Depletion

Eat Early and Often to Recover Well

Foods for Lifelong Health

Fast Food How To Lift The Guise On Healthier Choices

Eating on the Road

Fast Food Breakfast Choices

The Importance of Breakfast

"Quick Energy"

Stay Hydrated

Does "Energy Drink" In = Energy Out?

Why kids don't need sports drinks

Hydration important while exercising

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BY MIKE MEJIA, M.S., C.S.C.S//Special Correspondent