NUTRITION FOR RECOVERY

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

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

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

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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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

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.

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, Tenn.

Article from USA Swimming

PROTEIN FOR THE GROWING SWIMMER, UNPLUGGED

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

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

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.

1. 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. 
   
2. 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. 
   
3. 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). 
   
4. 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. 
   
5. 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.

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, schedule for publication in 2012.

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

Perfect Fitness Foods

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

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

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

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

 

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

1. Pasta
2. Rice
3. 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?

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)

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)

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

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 2 of 4)

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

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 1 of 4)

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?

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

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

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:

1. At least 32 oz. of water to drink during and after the meet.

2. No more than 16-20 oz. of sports drinks that meet the above criteria.

3. 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.

4. Whole grain pretzels, crackers and cereals.

5. Nuts, seeds and dried fruit (in limited quantity due to the relatively high sugar content).

6. Lower Sugar Fruits: Strawberries, Apples, Cantaloupe, Blueberries, Raspberries and peaches.

What not to bring, or bring less of:

1. Chips of any type. Most are loaded with fat and calories.

2. Goldfish, Cheese Nips, or any other types of crackers made with white, enriched flower.

3. White Bagels and Breads.

4. High Sugar Fruits: Banans, Raisins, Pineapple and Grapes.

5. High Sugar Energy Bars: Many types of Power Bars fall into this category.

6. 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.

7. Soda. This one's an absolute no-no!

8. Cookies, candy, gummy bears, or anything else along those lines.

USA Swimming - Nutrition Articles

NUTRITION CENTER-NUTRITIONAL CHEAT SHEET PART I

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

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

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 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 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.