FAT: TO EAT OR NOT TO EAT

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

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

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.