Is Not Eating Before Morning Practice Slowing You Down?

By Swimming World correspondent G. John Mullen of SwimmingScience.net andCenterofOptimalRestoration.com, Creator of Swimmer's Shoulder System

SANTA CLARA, California October 30. “EXPECT problems and eat them for breakfast.”
-Alfred A. Montapert

“Hope is a good breakfast, but it is a bad supper.”
-Francis Bacon

Diet is a frequently neglected aspect of sports improvement in the swimming community. Due to the significant time in the pool, early mornings, and amount of caloric expenditure, many swimmers feel simply consuming foods in large volumes are beneficial for success. However, a proper diet is not only important for improving in-water strength and performance, it's vital for keeping swimmers healthy and looking ripped (let's be honest physique is important to many swimmers).

Everyone has heard breakfast is the most important meal of the day, but many swimmers throw this notion out when 5 a.m. practices become a regularity. However, providing your body with the fuel for a grueling day of training is necessary for ideal results. Swimming is a catabolic (breaks down muscle) exercise and without adequate nutrition and recovery, practice gains can be negated. Simply put, athletes need proper breakfast nutrition for peak performance.

It is well established America has an obesity epidemic, which is largely a result of poor nutrition. Let's take a quick glance at the typical American breakfast:

Average American breakfast:

First, wake up and scramble around the house, getting ready for work. Because they've either gotten up too late, have chosen to read the paper or watch the news instead, or insist that they don't feel hungry in the morning, they either skip breakfast or eat a small breakfast that's usually a bowl of cereal, half a cup of milk, coffee, orange juice or some yogurt, a bagel, or something sweet.

Then, they're off to run their day. After a few hours at the office, they have another coffee (or three) and are starting to get hungry. If there are cookies or donuts around, they might snack on one. If there are candies on a colleague's desk, they'll eat a few. If they don't find any snacks around, they simply fast until lunch, building up their appetite.

This unhealthy diet is likely feeding into our obesity problem. Now, you may think this is the average American, what does it have to do with swimmers as swimmers have to take care of their body better than these average Joes, but let's take a quick look:

Average swimmer breakfast:

Wake up, get dressed, and quickly eat a small bowl of cereal with banana and milk or two pieces of toast with peanut butter. Even worse, some skip breakfast completely! This inadequate meal occurs because the athlete isn't hungry and doesn't want to eat too much before his workout.

Both groups opt for not eating breakfast or scarfing down a quick, fast digesting breakfast that's low in calories, missing a significant protein portion, low in micronutrients and phytochemicals, low in good fats, and rich in processed, high glycemic index carbohydrates.

These two diets are more similar than different!

Here is the problem:

1. Breakfast is a critical daily meal. After a catabolic overnight fast, a balanced breakfast helps to regulate blood sugar, energy balance, and control late-day cravings that lead to overfeeding on processed, high fat, and high sugar foods. In both cases above, breakfast is either a very small feeding or is completely non-existent. This needs to change.

2. The bulk of total dietary energy is distributed later in the day in both cases above. What this means for our athlete is that hourly energy balance is hugely negative in the morning, and positive in the evening.

Studies at Georgia State University demonstrate that hourly energy balance is at least as important as total daily energy balance and should remain as close to neutral as possible throughout each of the 24 hours. This means a better distribution of calories throughout the entire day — not just loading up on a big dinner.

3. In the case of our athlete, by afternoon they expended nearly 1200-1800 calories from practice alone and would be lucky to have ingested 1000 calories and 50 grams of protein so far. One athlete I assessed had only eaten 200 calories by noon! As discussed above, energy intake needs to be better distributed through the day.

Luckily, improving breakfast is one adjustment to a healthy diet for swimming enhancement. Once again, tough swimming workouts require the proper nutrition for recovery and increasing strength.

How to improve your breakfast:

As mentioned above, breakfast is a critical meal, and if you're not eating it or if you're just eating some nutritionally empty meal that's missing a good amount of protein and micronutrients, you're nutritionally handicapping yourself early in the day.

An ideal breakfast includes real foods. For an ideal breakfast meal, be sure to include a serving or two of lean protein like an egg white omelet (throw in a yolk or two), some dairy like plain yogurt or cottage cheese, or even some lean turkey or chicken bacon or sausage.

Men should be shooting for 30-50 grams of protein and women should be shooting for 20-40 grams of protein in this meal. If you don't know how much protein your food contains, check out this resource:USDA Nutrition Database.

As you'll likely be training in the next hour or two and will be sipping your carbohydrate/protein drink, you can get away with a breakfast that's a little lower in starchy carbs. So focus your breakfast meal on high quality protein, lots of fruits and veggies (make a smoothie, juice some fruits and veggies, eat fruits and veggies raw, whatever), and good fats (more on how to do this below).

Now this is the ideal situation, but waking up at 4 a.m. for a workout is far from ideal and waking up 10 minutes early for cooking a full meal may not be feasible for even the most dedicated swimmers. For those quickly rushing out the door, it is essential to have a quick, healthy option.

For these swimmers without the time for a proper, whole food meal, I highly suggest a protein shake or smoothie. This can be made the night before (so your parents do not wake up) or in the morning. In this shake, be sure to include a protein powder (I suggest Whey, with the suggested protein listed above), a Greens Supplement for micronutrients (I suggest Athletic Greens). If you are unable to make a smoothie, try mixing these in water or milk (if no lactose sensitivity is present).

At this point, most athletes offer either the “I'm not hungry” or the “I don't want to throw up during training” objection. Here's how I address these:

“I'm not hungry.” — If you've not been eating breakfast for quite some time or you don't eat breakfast until after workout, your body adjusts to this and therefore you won't be hungry. Once you start eating breakfast regularly, you'll be hungry every morning before workout. For the first week or two you may feel uncomfortable but you'll adjust; don't forget the goal and benefits. Luckily, the drink provides a simple option for feeding even when you're not hungry.

“I don't want to throw up during training.” — If you wake up 30 minutes before training and try to have a large meal just before training, of course you'll feel uncomfortable!

Instead of waking up at the last minute, wake up two hours before training, have a great breakfast, and by the time you're ready to train, you should feel fine. I know you don't want to wake up earlier than you have to — especially if you're training early (5 a.m. or so), but create a morning ritual and things will be just fine. Once again, a shake should stay down easier than a large morning meal.

Summary

Make sure you eat breakfast every morning, especially before workout! This breakfast should include protein, veggies, and healthy fats. If a meal of whole foods is not feasible, try a simple, quick protein shake.

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John Mullen is not a certified nutritionist, his views are based purely on his research and experience. Also, before using any supplements, ensure they are approved by the International Olympic Committee (IOC) and the HFL (independent source of regulation).

G. John Mullen is the owner of of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.

Nutrition For Swim Meets

Swimmers should focus on eating balanced and nutritious foods all of the time. This article will give you some guidelines to following when eating before, during, and after the meet. Eating at swim meets is difficult, the timing and run around at a meet makes it tough, but you must try to eat a healthy breakfast, lunch and dinner even while you are constantly on the go. In order to ensure that your body has the right levels of fuel, you need to plan in advance what and when you will eat during the meet.

BEFORE THE MEET

Swimmers should not rely on the pre-meet meal to supply the energy for the meet, as the energy that will be used during the races should already be stored in the muscles from nutrient-rich meals eaten during the previous two to three days. However, the swimmer should not skip the pre-meet meal even if there is every early start to the meet.

GOOD EATS BEFORE THE MEET

• Cereal --- Toast
• Bagel --- Pancakes
• Juice --- Fruit
• Protein Bar

Ideally the pre-meet meal should be eaten 2-4 hours before the first race to allow the food to be digested and leave the stomach. If there is still food in the stomach when it comes time to race, oxygen-rich blood will be going to the stomach to aid digestion instead of the muscles where it is needed. The meal should be about 500-1000 calories and should be high in complex carbohydrates and low in fat and protein. The most important thing to remember about the pre-race meal is to eat--and eat mostly carbohydrates. AVOID processed sugars and “Energy” drinks.

DURING THE MEET

The most important thing to remember when eating during the meet is to drink plenty of fluids and eat small amounts of carbohydrate-rich foods. If you have less then an hour between events, stick to water, diluted sports drinks and fruit juices, part of a high carbohydrate energy bar, fruit or a few lo-fat crackers.

If you have 2-4 hours between events you can eat something more substantial such as a bagel, toast, fruit and granola bars, or dry cereal. Avoid anything that has too much fat, fiber, or protein as these nutrients slow down digestion. Remember, that if here is food in your stomach there is blood aiding in digestion that could be supplying the muscles with oxygen.

EATS DURING THE MEET

• Cup-o-soup
• Dry Cereal
• Fruit & Fruit Juices (Diluted)
• Fruit Smoothies (Small & avoid sugar filled)
• Breas – Bagels – Muffins
• Oatmeal in a cup
• Pretzels
• Sandwiches of turkey or other low-fat meat
• Trail Mix
• Vegetables
• Jerky
• Yogurt

Do not rely on concession stands at swim meets to provide you with food during the meet.

They often do not provide very nutritious selections. Stay away from the pizza, nachos, hot dogs, and candy and go for the bagels, vegetables, water, and fruit. Never rely on the concession stand to provide healthy choices; always plan ahead and pack nutritious foods that you are familiar with. Meet days are not times to try something new. AVOID processed sugars and “Energy” drinks.

RECOVERY NUTRITION AT THE MEET

Recovery nutrition is about planning an eating and drinking strategy that helps your body:

1. Recover from the physical stresses of racing
2. Prepare for the racing to come

This is also called the REPAIR – PREPARE approach to Swim Meet eating.

Recovery nutrition is a technique which provides the swimmer’s body with what they need to recover … e.g. carbohydrates to replace used up energy, proteins for muscle building and repair … and prepare for the next day of competition.

In between races, recovery nutrition is about replenishing energy stores quickly and effectively so that the next race can be completed at maximum speed.

FOODS THAT AID IN A RECOVERY NUTRITION PROGRAM BETWEEN RACES INCLUDE

• Fruit
• Fruit Smoothies
• Dried Fruit
• Sports Drinks
• Chocolate Milk

To maximize the impact of these “recovery foods” they need to be eaten or drunk as soon as possible after racing in small amount! Do not fill yourself up!

AFTER THE MEET

To speed up recovery after meets, be sure to drink 16 to 24 ounces of fluids such as water or diluted sports drink or fruit juice before your last race. Also, within a half hour after your last race eat a high-carbohydrate snack with some protein. This will aid in your recovery. Then within two hours of the end of the meet, eat a full balanced meal.

• Spaghetti with Meat Sauce
• Bean Burritos with rice
• Low-fat beef or chicken with potatoes or rice
• Milk
• Yogurt
• Fruit & Vegetables
• Chocolate Milk

SCHEDULE WHAT TO EAT WHEN TO EAT (RECAP)

Early Morning Heats (8am-10am)

• Eat breakfast between 6am-7am– light meal, complex carbohydrates
• Cereal
• Toast
• Bagel
• Juice
• Fruit
• Fruit Smoothie

Afternoon Heats/Semi-Finals/Finals (2pm-4pm)

• Eat between 11am-1pm depending on start time – allow approx 2 hours
• Pasta Salad
• Cup of noodles
• Small sandwich
• Salad
• Rice

Evening Events (6pm-9pm)

• Eat between 4 pm - 5 pm meal (early dinner) – small quantities
• Spaghetti with Meat Sauce
• Bean Burritos with rice
• Low-fat beef or chicken with potatoes or rice
• Milk
• Yogurt
• Fruit
• Vegetables
• Breads
• Rice

12 Performance Nutrition Thoughts For The Holiday Week

11/23/2015

BY ALICIA KENDIG//USOC SPORT DIETITIAN (usaswimming.org)

1. It’s the holidays! A time to celebrate with family and friends, but during this small break from training, it’s wise to continue to make healthy performance based food choices…most of the time. With only eight months until the peak of the summer season, even small holiday set-backs can significantly push you behind in preparation for Rio.

2. When given cookies/treats, share them with your family. If given lots of treats throughout the holidays, freeze some to enjoy at another time.

3. As an athlete, lead by example. You are a role model for many, including your family and friends. Set a good example by eating performance based meals and snacks.

4. When at dinner parties or eating at a restaurant, skip the appetizers/bread served before the meal, if you tend to eat too much.

5. Without as many hours in the pool, your body may not need as many carbohydrates (breads, pastas, cereals) for energy. Cut back on these items accordingly, or, if training is ramping up, choose whole grain items as opposed to processed ones to fuel training and recovery.

6. When sitting down for holiday meals, strategically build a balanced plate of whole grains, lean proteins and fresh fruits and vegetables. Have a plan from the beginning.

7. During training breaks, continue to eat numerous servings of lean protein every day, to maintain muscle mass and strength (chicken, turkey, eggs, nuts, seeds, milk, yogurt).

8. Be aware of the calorie load of winter beverages, from both sugar and alcohol. A large cup of hot chocolate can be 400+ calories, with a large dose of saturated fat. Substitute cream or whole milk with skim milk, or order a ‘small” or kid size. Mixed drinks are also around this calorie amount, and not only count as calories, but also take away from sleep quality and recovery time.

9. If helping with baking in the kitchen, substitute solid fats (butter) with ½ canola oil or ½ fruit purees.This can actually make breads and cookies more delicious!  Experiment.

10. Many traditional holiday recipes have cooked fruits/vegetables in them. Don’t forget about benefits of eating raw fruit/veg and all of the nutrients found in every serving of them.

11. Late night snacks can keep hunger away while sleeping, but too many cookies before bed can decrease sleep quality and cause restless nights. Make sure this snack first has protein for recovery while sleeping, then add a small amount of carbohydrates.

12. Every serving of desserts/candy takes about 60-90 minutes of activity to burn off. Enjoy, but in moderation.

Eating for Recovery

Information tips from truesport.org

Want to know more about properly eating for recovery in order to perform your best in sports? Read this nutrition article for athletes to find out:

The Goals of Recovery Nutrition Include:

1. Restore fluid and electrolytes (sodium and potassium) lost in swat.

2. Replace muscle fuel (carbohydrate) utilized during practice.

3. Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue.

4. Begin nutrition recovery with a snack or meal within 15-60 minutes following practice or competition.

Recovery Ideas:

1. Rehydration Fluids
   1. Carbohydrate-electrolyte sport drink to replenish fluids and electrolytes lost in sweat
2. Snacks
   1. Smoothie made with yogurt and frozen berries
   2. Sports drink (carbohydrate, electrolyte, fluid) + sport bar (carbohydrate, protein)
   3. Graham crackers with peanut butter + low-fat chocolate milk + banana
3. Meals
   1. Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk
   2. Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla
   3. Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

Tips to Take With You

• If you have 2 training sessions per day or your next training session is within 8 hours, recovery nutrition is crucial.
• If you do not have an appetite following a training session, choose liquid foods that meet your recovery goals.
• Along with carbohydrate, fluid, and electrolytes, protein is an important part of recovery, particularly if you participate in high intensity training sessions that damage muscle tissue (resistance training, interval sessions, etc.).

Growing Swimmers May Need a 4th Meal

By Jill Castle of usaswimming.org

Swimmers can burn a lot of calories in the pool. More time in the pool translates to more calories burned. Depending on the stage of growth, such as in the adolescent growth spurt, the need for calories to ensure normal growth and development while also covering the nutritional needs for swimming may be quite high.

Some swimmers find it difficult to get enough calories in the day. This can lead to lackluster performance, fatigue, and even low body weight. Although there can be many different reasons for these complaints-- for example, inadequate hydration, low iron intake, or lack of sleep—missing out on enough calories during the day can certainly be a contributor.

Healthy snacks are one strategy that can help the swimmer ensure sufficient calories to meet his needs for health and sport. However, a snack may not be enough for the teen who requires significantly more calories than an elementary or a middle-school athlete.

Here’s where the 4th meal comes in.

Higher in calories and representing several food groups, the 4th meal is literally like eating another scheduled meal during the day. Rather than an endless bowlful of popcorn or two helpings of cereal with milk, the 4th meal (served when there’s plenty of time for digestion, such as after school) may be a substantial and nutritious option for the swimmer with higher calorie requirements.

Try to rotate some of these 4th meal ideas into your swimmer’s nutrition plan, especially if “snacks” are growing in size and frequency:

Leftovers. If you have dinner leftovers, pull them out the next day and reheat them for a hearty 4th meal. Some suggestions:

• Pasta with sauce
• Leftover beef or chicken, and rice
• Casserole such as lasagna, and fruit
  

Breakfast foods. Eggs, waffles and oatmeal are a fast and easy option as a 4th meal. Try these:

• Scrambled eggs in a tortilla with cheese and salsa
• Egg sandwich with ham and cheese on an English muffin
• Sautee eggs into leftover rice and chopped vegetables for a fried rice dish
• Waffles layered with peanut butter, banana and a drizzle of honey; milk
• Oatmeal topped with nuts, dried fruit, and milk

Sandwiches. When time is tight, make a sandwich (or pack) and rotate different types to keep it interesting.

• Panini with mozzarella, pesto, tomato, and fruit
• Grilled cheese sandwich and tomato soup
• PBJ sandwich and a banana
• Deli sub including lean meat, cheese, and veggies
  

Stews or hearty soups. Especially when the chill sets in, a soup can take the edge off of the cold, and fill up a hungry belly. Here are some good options:

• Chili (beef or vegetarian variety) with cornbread or other type of bread 
• Beef stew with bread or crackers
• Vegetable barley soup and peanut butter toast
  

Baked potatoes. Zap these in the microwave and stuff them with lots of nutritious goodies.

• Southwestern-style: Load it with cheese, salsa, guacamole and/or sour cream
• Veggie-style: Top a potato with broccoli and cheese
• Pizza-style: Crust not necessary! Add pizza sauce, mozzarella cheese, and chopped turkey pepperoni

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Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill at www.JillCastle.com.

WHY DO SWIMMERS CRAVE FOOD?

9/14/2015

BY JILL CASTLE, MS, RDN of usaswimming.org

Just watch a swimmer cruise through a meal and load his plate with potatoes, pasta, rice, bread, rolls, corn, and desserts. It’s easy to see a hearty appetite. And it’s easy to see a love of food, especially carbs.

Why do swimmers crave food, particularly carbs?

Craving carbohydrate-based foods, both sugary desserts and starches, is a complex matter that may involve the neurotransmitters of the brain, nutrient use during exercise, food preferences, food availability, stress, emotions, sleep and more.

In other words, the explanation is not simple. Let’s look at a few theories:

The Brain

Areas of the brain, particularly the hippocampus, insula, and caudate, seem to be activated during episodes of food cravings. When craved foods are consumed, such as chocolate, an opiate sensor in the brain, which senses pleasure, lights up, triggering an addictive effect. There is evidence that food cravings and addiction affect the brain in a similar fashion.

Memory areas of the brain remember food cravings, as well as the reward or feelings associated with eating a craved food. Researchers suggest the memory center may be more powerful for food cravings than the reward center of the brain.

Restriction, or trying hard not to succumb to cravings, may yield an eventual indulgence. If the craving can be satisfied with a small portion, such as a few Hershey kisses or one cookie, that is fine. But, if a small amount of chocolate triggers an out of control binge, it might be better to have small, portion-controlled indulgences that take more effort to procure, such as a small scoop of ice cream from the local parlor.

The Diet

Some researchers have found that a lack of variety in the diet may lead to food cravings. And let’s not forget that carbs, especially sweets, taste good, reinforcing flavor preferences and potentially calling up pleasant memories of food.

Inadequate eating, either not enough calories or certain nutrients such as carbohydrate, is a common reason for carbohydrate cravings. If swimmers don’t fuel before their workouts, and recover with food afterward, they are more susceptible to food cravings later in the day. Even a missed snack can set the swimmer up for cravings, and result in choosing unhealthy foods, or overeating.

When the body doesn’t receive enough carbs (or has used up the stores of carbohydrate called glycogen due to intensive exercise), blood sugar levels may decrease, triggering the body to secrete gherlin, a hormone that increases appetite. 

Stress and Emotions

Stress may be another trigger for craving food, especially carbohydrates. Ironically, when grabbing food to fulfill a craving, people often grab a source of carbs and fat. Carbs and fat both seem to boost the release of serotonin, which is a calming hormone. Eating chocolate or donuts when stress is high is an example of how a food craving can change the brain chemistry, inducing calm and/or relieving stress.

Emotions may also trigger a craving or desire to eat. Feelings of disappointment, sadness, or even celebratory feelings can lead the swimmer to seek food as a measure of comfort.

To stay on an even keel with eating, and cut down on cravings, follow these smart solutions:

Remember the pre-exercise snack. A piece of fruit or a medium-sized muffin can make a difference. Aim for about 1/2 gram of carbohydrate per pound for the young swimmer two to three hours before exercise. Examples include: 1 cup of dry cereal; a large banana; a chewy granola bar; a handful of pretzels.

Recover with a post-exercise snack. Replete the glycogen stores in the muscle and liver while offering the muscles a source of protein with a snack containing a blend of carbs and protein. Examples: a cup of flavored milk; a cup of Greek yogurt; cheese and crackers.

Don’t forget healthy fats. Olive oil, avocado, olives, and nuts may help keep appetite sated and ward off carbohydrate cravings.
Pick smart carbs. High fiber, whole grain carbs such as brown rice, whole wheat pasta and whole grain cereals digest more slowly, and leave the swimmer feeling fuller longer.

Watch out for too much sugar. When you eat a food you crave, such as a dessert, it kicks off the feel-good brain neurotransmitter called dopamine. Dopamine signals happiness. An association of feeling good after eating chocolate may reinforce the desire for more.

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Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill atwww.JillCastle.com.

5 Things You Should Already Do To Reach Your Potential This Season

BY ALICIA KENDIG//NUTRITIONIST, U.S. OLYMPIC COMMITTEE

I often hear from athletes and parents wanting answers to their very pointed questions about, “what will make me stronger,” “what will help me recover faster,” and “what will keep me healthy.”  Oftentimes, they are fishing for the quick and easy solution.  They want to hear the latest trend or fad diet that will hold the secret to success.  Upon further assessment, I am astonished to learn how often these same people aren’t doing the basic things that, in my opinion, are the foundation for success for an elite athlete. 

1. Know your blood chemistry

Elite athletes ask a lot of their bodies, every day.  Working hard and pushing through hard workouts means that your body has to be resilient and able to adapt to that stress.  There are a few blood markers that are accurate indicators of low levels of nutrients in the body that affect performance.  Low Iron stores (Serum Ferritin) and Vitamin D (25-hydroxyD3) results in a blood test can both cause fatigue and can inhibit recovery.  A doctor or dietitian can use these results to make dietary modifications or recommendations to improve performance.  Know your numbers!

2. Have your nutrition planned out for EVERY training day

Timing is everything.  Elite athletes should be fueled for every training session, no excuses.  This is especially important for the first-thing-in-the-morning practice. After sleeping 6-8 hours, it’s crucial to eat something to prevent muscle breakdown, which can easily happen when training hard in the fasted state.  I’m not expecting athletes to wake up and make an large egg breakfast first thing, but eating SOMETHING to elevate energy levels and jump start the metabolism after sleep (nap or overnight) can get the body moving and if it’s a high intensity training session, a small dose of protein in that snack can prevent muscle breakdown and encourage strength gains.  That alone makes a pre-workout snack worth it!  Think toast with peanut butter, a granola bar, or a yogurt smoothie drink

3. Recovery nutrition

If you’re doing doubles of any kind of workout, eating something ASAP afterwards encourages faster, more efficient recovery, compared to consuming nothing when time is limited.
Yes, your body will eventually bounce back and be ready to take on another day of training, but if only a few hours (or minutes with back to back swim and lifting sessions) separate one training session from another, recovery nutrition will make the difference. Quick absorbing carbohydrates and whey proteins are the best for this time (think fruit + cottage cheese, or pretzels + yogurt).  You are already investing the time and putting in the effort…make it count!

4. Get enough, but not too much protein

Swimming is unique in that a lot of the training is in water, which is lower impact than running on pavement or pushing against solid weights.  Yes, it requires strength, but the muscle damage is not as high as in other sports.  I recommend swimmers try to hit a daily protein intake of 0.6-0.7 grams of protein for every pound of body weight.  That means for a 150lb athlete they should eat between 90-105g of protein every day.  Eating more than that can take the place of energy-yielding carbohydrates, and not eating enough can inhibit strength gains and negatively impact body composition.

5. Cut out the crap drinks

Simple as that… High sugar energy drinks and alcoholic beverages consumed outside of training time do nothing to improve performance or aid in recovery. I would go as far as to say alcohol inhibits performance and delays recovery, and the energy drinks can be harmful to the heart and overall health.  If you are focused on performing well this summer, cut the crap out now.  Get serious.  Cold turkey.

11 Reasons Why Dehydration is Making You Fat and Sick

Copied from http://blog.naturessunshine.com/en/dehydration-infographic/

If you could point to the very first thing that determined your health and wellness, it might be water. Or more specifically, drinking enough of it.

Depending on your weight and age, the amount of water in the human body ranges from 50-75%. The average adult human body is 50-65% water, averaging around 57-60%. The percentage of water in infants is much higher, typically around 75-78% water, dropping to 65% by one year of age. Source.

With those numbers, hydration becomes critical for many of the body’s functions. Trace minerals and ionic minerals can also help with dehydration.  This infographic provided by Seba Mechor, provides a great explanation about what happens when we don’t drink enough water:

Fatigue

Water is the most vital sources of energy in the body. dehydration causes the enzymatic activity in the body to slow down, resulting in tiredness and fatigue.

Asthma and Allergies

When dehydrated, your body will restrict airways as a means to conserve water. In fact, the rate of histamine produced by the body increases exponentially as the body loses more water.

High Blood Pressure

The blood is normally about 92% water when the body is fully hydrated. When dehydrated, the blood becomes thicker causing resistance to blood flow, which results in elevated blood pressure.

High Cholesterol

When the body is dehydrated, it will produce more cholesterol to prevent water loss from the cells.

Skin disorders

Dehydration impairs the elimination of toxins through the skin and makes it more vulnerable to all types of skin disorders, including dermatitis and psoriasis, as well as premature wrinkling and discoloration.

Digestive Disorders

A shortage of water and alkaline minerals, such as calcium and magnesium, can lead to a number of digestive disorders, including ulcers, gastritis and acid reflux

Bladder or Kidney Problems

With a dehydrated body, the accumulation of toxins and acid waste creates an environment where bacteria thrive, resulting in the bladder and kidney to be more prone to infection, inflammation and pain.

Constipation

When short of water, the colon is one of the primary regions the body draws water from in order to provide fluids for other critical body functions. Without adequate water, wastes move through the large intestines much more slowly or sometimes not at all, resulting in constipation.

Joint Pain or Stiffness

All joints have cartilage padding which is composed mainly of water. When the body is dehydrated, cartilage is weakened and joint repair is slow resulting in pain and discomfort.

Weight Gain

When dehydrated, cells are depleted of energy. As a result people tend to eat more when, in reality, the body is thirsty.

Premature Aging

When chronically dehydrated, the body’s organs, including its largest organ, the skin, begins to wrinkle and wither prematurely.

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http://blog.naturessunshine.com/en/dehydration-infographic/

WHAT CHAMPIONS KNOW ABOUT NUTRITION

BY JILL CASTLE MS, RDN usaswimming.org

Swimmers want to do their best. Not only that, they want to win. Many young swimmers work hard to get to the next level. They log endless hours in the pool, work on their stroke technique, and even tweak their eating to get the most out of their bodies and their performance.

Many champion swimmers know that nutrition is an essential part of their success. In other words, they understand how important food is to their performance results.

Here are a few things that all champion swimmers understand about nutrition:

Food is fuel.

Premium fuel is the food swimmers eat. The recipe for success includes healthy, wholesome foods and beverages. Fried foods, sweets, and sugary beverages, although tasty, aren’t the ideal food components of a champion.

Carbs count…a lot.

The good carbs found in whole grains, fruit, vegetables and dairy are prime sources of fuel for exercising muscles. Refined carbs, such as those found in sweets, sugary beverages, and snack foods may add too much sugar and fat to the diet and work against performance and health. Champions know to maximize the good fuel, and trim down unhealthy foods.

Protein is essential but can be abused.

Too much protein can contribute to dehydration as well as other problems for the young athlete. Eating large amounts of protein at the end of the day, or not eating enough protein at breakfast isn’t the most efficient way to fuel muscles. Ideally, wholesome protein sources like meat, eggs or beans evenly spaced throughout the day is optimal for the young athlete. 

Dehydrated muscles don’t work well.

Drinking plenty of fluids is a constant effort, as thirst isn’t always easy to identify among young swimmers. If dehydration occurs, it may impair performance, contribute to muscle cramping, and slow down performance.

Recovery is a key to progress.

The harder you train the more important nutrition is to your recovery and development as an athlete. For example, eating a snack that contains protein and carbohydrate after an extended training session helps the body heal afterward. When swimmers add recovery nutrition to their training they are able to repair muscle damage, promote muscle gain, and re-load muscles with fuel for training and competition.

You can’t out-exercise a bad diet.

No matter how hard you work, the habits of overeating, skipping meals, or under-eating, as well as unhealthy food itself, work against optimal performance. Just like a racing car relies on premium fuel, your body performs its best when it’s given premium fuel (healthy food). In the same vein, when a racing car uses low octane fuel, its performance may fall off.

Eating habits are key to lifelong health.

Swimmers may not swim forever, but their eating habits can last a lifetime. Making healthy choices now means a better chance at being healthy later in life.

It's all about timing.

When swimmers eat is just as important as what and how much they eat. If a swimmer skips out on breakfast and lunch, how will her body have the stamina and strength to train hard after school? Or, if he eats large amounts of food at the end of the day, staying at an optimal weight for performance may be harder.

If swimmers want to take swimming to the next level, they need to eat like champions.

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Jill Castle, MS, RDN is a childhood nutrition expert and author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. She lives with her husband and four children in New Canaan, CT. For more about Jill, go to www.JillCastle.com.

TOP TIPS FOR INCLUDING QUALITY PROTEIN

CHRIS ROSENBLOOM, PHD, RDN, CSSD of usaswimming.org

“Little Miss Swimmer sat at the poolside, eating her casein and whey. 
Along came a rival who sat down beside her and Miss Swimmer blew her competition away.”
(With apologies to fans of nursery rhymes).

Swimmers of all ages are asking about the proteins whey and casein. Are they the super stars of proteins? Should swimmers use whey and casein supplements for training and recovery? My answer is yes and no to these questions. No, supplements are not needed, and we all know that supplements can be unsafe and expensive. The “yes” part of the answer is that dairy foods are great sources of these proteins, so it is easy, less expensive and decidedly tastier to get these proteins from foods.

Dr. Stu Phillips, an expert in protein and exercise at McMaster University in Canada describes protein’s role in muscle building in this way:  “The provision of protein is absolutely necessary for optimal adaptation to exercise training. The remodelling of proteins is how our muscles and bones adapt to the stress of exercise and efficient remodelling is part of efficient recovery. Milk proteins – whey and casein – are the highest quality proteins available and are unique in their capacity to promote muscle protein remodelling. The rapidly-digested whey protein is high in leucine, which when it rises in the blood and muscle triggers the process of protein synthesis. Protein synthesis is then sustained by the amino acids that follow, which come from the more slowly digested casein protein.”

Milk protein is often considered an ideal protein source for athletes because milk contains both whey (18% of cow’s milk is whey) and casein (82%). Milk also has the advantage of containing carbohydrate, vitamins, minerals, and contributes fluid and electrolytes lost during exercise to aid in hydration. About 2 cups (16 ounces) of milk provides about 20 grams of protein, the amount needed to stimulate muscle protein building. The whey portion of milk is rich in the amino acid leucine.

Casein, the other protein in milk is more slowly digested than whey. New research shows that consuming casein before bed allows additional benefit in improving muscle protein synthesis and overnight protein balance. A rich source of casein, in addition to milk, is cottage cheese. Try blending cottage cheese with your favorite fruit for a bedtime smoothie.

To get the benefits of whey and casein on muscle building, eat protein throughout the day. Aim for about 20 grams at each of three meals and bedtime snack of about 40 grams of protein. Here is what that might look like with the protein portion (many swimmers need more calories than found in these examples.)

Breakfast: 1 hard-boiled egg, a cup of Greek yogurt with a nutty granola mixed into the yogurt.

Lunch: 2 ounces of lean roast beef with 1 slice of cheddar cheese on whole grain bun

Dinner: 3 ounces of chicken breast with brown rice, steamed veggies and green salad

Bedtime snack: 1 cup cottage cheese with fruit and almonds 

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Chris Rosenbloom is a professor emerita of nutrition at Georgia State University and provides sports nutrition consulting services to athletes of all ages. She has no ties to the dairy industry aside from liking milk. She is the editor-in-chief of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition and editor-in-chief of an online Sports Nutrition Care Manual for health care professionals. She welcomes questions from swimmers, parents and coaches. Email her at chrisrosenbloom@gmail.com.

14 Signs You’re Not Drinking Enough Water

BY MATT DUCZEMINSKI of lifehacker.org

There’s not much in this world more refreshing than a tall, ice-cold glass of water. I don’t think there’s anyone alive that can deny that sometimes, a simple glass of water can be more satisfying than a cup of coffee or a can of soda. Despite this, too many of us don’t drink enough water on a daily basis. By depriving ourselves of the world’s most natural resource, we are continuously damaging our bodies. If you experience any of the following, you can improve your situation by starting with a glass of H2O.

1. Your Mouth is Dry

This seems pretty obvious, but the ramifications might not be so. Of course, any time you feel that sticky, nasty feeling in your mouth, you’d obviously reach for some sort of liquid. But sugary drinks are only a temporary solution to a larger problem. Drinking water lubricates the mucus membranes in your mouth and throat, which will continue to keep your mouth moist with saliva long after that first sip.

2. Your Skin is Dry

Your skin is your body’s largest organ, so of course it needs to stay hydrated. In fact, dry skin is one of the earliest signs of full-on dehydration, which can lead to much larger problems. A lack of water means a lack of sweat, which leads to a body’s inability to wash away excess dirt and oil accumulated throughout the day. If you want to stave off breakouts, your first recourse should be to drink more water.

3. You’re Overly Thirsty

We went over dry mouth already, but thirst goes beyond a desert-like tongue. Anyone who’s ever had a hangover can tell you that, upon waking up, your body just can’t get enough water. Alcohol dehydrates the entire body, and drinking water sends “YES PLEASE!” signals to the brain until your fluid levels get back to baseline.  Listen to what your body is telling you; it knows what it’s talking about!

4. Your Eyes Are Dry

By now it should be clear that drinking water affects more than just your mouth and throat. A lack of water intake leads to dry, bloodshot eyes (again, think of that last pounding hangover). Without water in the body,your tear ducts dry up. If you’re thinking “So what if I can’t cry?”, realize that this could cause much more harm to your eyes, especially if you wear contacts on a daily basis.

5. You Experience Joint Pain

Our cartilage and spinal discs are made up of about 80% water. This is an absolute necessity to keep our bones from grinding against each other with every step we take. By keeping your body hydrated, you ensure that your joints can absorb the shock of sudden movements, such as running, jumping, or falling awkwardly.

6. Your Muscle Mass Decreases

Your muscles, also, are comprised mostly of water. Obviously, less water in the body means less muscle mass. Drinking water before, during, and after a workout not only keeps you hydrated and comfortable, it also brings water to the right places in your body, and decreases the chance of developing inflammation and soreness related to exercise and weightlifting.

7. You Stay Sick Longer

Drinking water allows your body to continuously flush out toxins. Your organs work to filter our certain waste products like a machine, but if you don’t fuel the machine with water, it cannot work properly. What ends up happening in a dehydrated body is organs start to pull water from stored areas like your blood, which leads to a whole new set of problems.

8. You Feel Fatigued and Lethargic

As we just mentioned, when a body is dehydrated it “borrows” water from your blood. A lack of properly hydrated blood leads to a lack of oxygen being brought throughout the body. Of course, a lack of oxygen leads tosleepiness and outright fatigue. A lack of stamina means you”ll start to experience that 2PM crash earlier and earlier in your day (and remember, coffee won’t help in the long run).

9. You Experience Hunger Pangs

When you’re dehydrated, your body might start to think it needs some food. This happens throughout the day, and overnight when you wake up craving that midnight snack. However, eating food creates more work for your body, whereas drinking water purifies and your organs and supplies it with the fuel it needs to go through the other processes a body goes through.

10. You Experience Digestive Problems

We spoke before about the mucus in our mouth and throat, and how keeping hydrated allows the membrane to function correctly. This also applies to the entire digestive system. Without proper hydration, the amount and strength of mucus in the stomach lessens, allowing stomach acid to do some major damage to your insides. This leads to what we commonly refer to as heartburn and indigestion.

11. You Experience Constipation

Like we said, staying hydrated helps lubricate the digestive system. During the process of dehydration, the colon uses up the water that would have been used by the intestines in the next step of the digestive process. Without going into too much detail, I’ll let you figure out what a lack of lubricant in the intestines leads to.

12. You Experience Reduced Urination

Believe it or not, if you’re not taking a trip to the restroom 4-7 times a day, you’re probably not drinking enough water. And when you do go #1, it should be a light yellow or clear color. If it’s a darker yellow, your body is telling you it’s lacking proper hydration. In extreme cases, dehydration can lead to urinary tract infections, in which case you should consult a doctor right away.

13. You Experience Premature Aging

The amount of water our bodies retain naturally decreases as we age. Obviously, what this means is that, as we get older, we should consciously increase our water intake. While premature aging is more evident on the outside, the damage it does to our insides will ultimately be felt over time. To decrease the risk of running your body raw, it’s important to continue to drink water throughout your lifetime.

14. You’re Reading This And Have Gotten This Far

I drink water all the time. I almost always have a glass or bottle of water next to me, whether I’m working, working out, or vegging out in front of the TV. If you clicked on this article, chances are you thought to yourself “Hm, I don’t think I drink enough water.” So if you don’t think you do, pour a glass right now! Don’t overdo it, of course, but if you’re not getting the recommended amount (which is higher than you’d think), there’s no harm in drinking more. Now if you’ll excuse me, all this typing has made me thirsty.

Featured photo credit: Pixabay via pixabay.com

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Matt Duczeminski

Matt is a part-time freelance writer trying to make the move to full time, so be prepared to be inundated with articles you may or may not find interesting. Hopefully you do. No, you definitely will. Catch up with me on LinkedIn or Twitter!

HOW TO IMPROVE WATER DRINKING FOR SWIMMERS AT SCHOOL

BY JILL CASTLE, MS, RDN of usaswimming.org

I am a coach for the developmental groups on our team. My swimmers are 6-11 years old. We talk constantly about not only bringing a water bottle to practice, but drinking it as well. My athletes understand the importance of staying hydrated. My problem is the schools. The school does not allow liquids of any type in class because of the new carpet. My swimmers tell me either water isn’t allowed in the classroom, or they have to keep it in their backpack. One swimmer told me that she is allowed to bring a water bottle, even encouraged by the school to bring one daily. It goes on a special table in the classroom, but the teacher won’t let them get out of their seats to take a drink. If it is really important to be drinking continually, how do you go about educating a school district about this?

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This is not the first time I’ve heard complaints about limited access to water at school. When it comes to young swimmers who may be heading to the pool after school, missing out on adequate water during the day can get in the way of a good practice, and can place the athlete in danger of serious dehydration.

According to the CDC, access to clean, free drinking water in schools has many benefits: an increase in overall water consumption, an ability to maintain hydration and prevent dehydration, and a reduction in calorie intake from sugary beverages. Adequate water in schools may also improve brain function and learning. And, for the young athlete, drinking water helps him hydrate for exercise during and after school.

Swimmers may have access to drinking fountains, but the swimmer may be dissuaded from using them due to poorly functioning fixtures, water contamination by lead pipes and plumbing, and a lack of fountains or inconvenient locations.

And not all youth are willing to drink from the water fountain. In a 2010 study of 10 schools in California's North Coast region, 70% of students reported that water fountains looked “disgusting” and dispensed water that tasted “gross.”

The natural solution is to bring in or purchase bottled water. However, the cost of bottled water at school may be steep, discouraging children from getting adequate amounts. Some schools have rules that discourage water consumption, such as banning reusable water bottles due to concerns that students will bring in alcoholic beverages, or policies that forbid water consumption in classrooms to prevent class disruptions (e.g., water spills, restroom breaks).

It’s clear that having access to water during the day for all students is a health promoting effort, not to mention, a necessity for young athletes.

Here are a few ways to improve access to water for young swimmers at school:

Speak up!

If you’re a parent, talk with your child’s teacher, the principal, the Parent Teacher Organization and/or the school district. Voice your concerns and offer solutions.  Be sure to make the case for water’s benefits: improved learning and success in the classroom and on tests; an inclination to eat healthier; and better preparation for exercise. Don’t forget to outline the downsides of not drinking enough: poor focus and concentration; dehydration of varying degrees (which can be dangerous); muscle cramping; and poor athletic performance.

Check on the School Wellness Policy.

Look at the guidelines for water access and make sure the school is implementing the policy correctly. If a policy doesn’t exist, or is inadequate for students’ needs, appeal for a policy inclusion or modifications.

Ask for appealing forms of water.

  Filtered, refrigerated, or flavored water with fruit slices entice students to drink. Ask for cups alongside water sources. Studies show that children drink more water when a cup is available.

Seek extra funding for water.

Partnerships with non-profit organizations and corporations may serve to improve water access and consumption.
All kids need water during the day, and young athletes need more to maintain their hydration status in preparation for, and during, exercise. For more resources, check out the following links:

Improving Water Access in Schools.

Patel AI and Hampton KE. Encouraging consumption of water in school and child care settings: Access, Challenges and strategies for improvement. Am J Publ Health. 2011; 101 (8): 1370-1379.

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Jill Castle, MS, RDN is a childhood nutrition expert and author of the upcoming book, Eat Like a Champion: Performance Nutrition for Your Young Athlete (July 2015). She lives with her husband and four children in New Canaan, CT. Find out about Jill at www.JillCastle.com.

Top Snack Replacements

CHRIS ROSENBLOOM, PHD, RDN, CSSD of usaswimming.org

How many times have you reached for a bag of chips while studying, or guzzled a 20-ounce soft drink because you were thirsty? Swimmers burn a lot of calories and snacking is a good way to replace calories lost in exercise and replenish nutrients for the next practice or meet. However, mindless snacking when you are bored or stressed out often leads to poor choices. So next time you want a snack, ask two questions. “Am I really hungry?” and “What can I eat that will support my training?” Here are some ideas that are nourishing, satisfying, and tasty:

When craving a salty snack:

• Whole grain pretzels with salt and sesame seeds
• Pretzel crisps
• A cup of soup
• Salted, smoked almonds

When craving a creamy snack:

• Hummus 
• Creamy cheese wedges
• Peanut butter or almond butter
• Greek yogurt

When craving a sweet snack:

• Dried fruit mixture
• Frozen grapes
• Berry smoothie
• Fruit-filled cookies (fig, strawberry or blueberry filling)

When craving a crunchy snack:

• Air-popped popcorn
• Whole grain crackers
• Raw, fresh veggies
• Granny Smith apple slices

When craving a beverage:

• Flavored sparkling waters (lemon, lime, raspberry)
• 100% fruit juice mixed with club soda
• Iced green or black tea with lemon
• Water infused with strawberries
  

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Chris Rosenbloom is a professor emerita of nutrition at Georgia State University and provides sports nutrition consulting services to athletes of all ages. She is the editor-in-chief of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition and editor-in-chief of an online Sports Nutrition Care Manual for health care professionals. She welcomes questions from swimmers, parents and coaches. Email her at chrisrosenbloom@gmail.com.

Top 9 Inflammatory Foods

By Josh Paniagua of massreport.com

Inflammatory responses in the body are very much natural. In fact, inflammation is essential in the complex process of healing and protection when we experience tissue damage. In other words, inflammation is a sign that your body is protecting and healing itself. Therefore it only makes sense that foods that induce inflammatory responses are a matter of concern.

Chronic inflammation has been linked to many serious illnesses such as rheumatoid arthritis, stroke, several cancers, migraines, dementia, and most notably, heart diseases. For those who are unaware of this, cardiovascular illnesses are the leading cause of death in the world. According to the WHO (World Health Organization) there were approximately 17.5 million deaths due to heart related illnesses in 2012. That accounts for 30% of deaths around the world.

But fret not. A seemingly endless body of research suggests that we can reduce our risk of developing these illnesses by altering our lifestyles. I don’t think it’s necessary for me to dive into how important it is to take care of your body, as the reasons are nothing short of obvious. But it is necessary to know how to take care of your body and how to avoid these deadly diseases. Step one: avoid these foods.

1. Sugars

A disproportionate sugar intake can have a list of consequences. It is believed to heighten risks of type 2 diabetes, obesity, metabolic syndrome, and inflammation. Not to mention it degrades your teeth. Other research indicates that sugars can worsen or even cause acne. Sugar can seem almost impossible to avoid since just about everything has sugar in it. But in terms of moderation and/or avoidance, high sugar products like sodas, fruit drinks, candies, pastries, etc. should be monitored. Some healthy substitutes for sugar include stevia, honey, and blackstrap molasses. And while sugars found in sweet treats is something to avoid, natural sugars in organic fresh and dried fruit are not a matter of the same concern. Fruits supply the body with natural antioxidants, vitamins, and fibers that can only be found in natures juicy snacks.

2. Common Cooking Oils

Many cooking oils used in homes and businesses contains high levels of omega-6 fatty acids with very poor omega-3 acids. This type of imbalance can trigger inflammatory reactions and eventually cause one of the many disorders and illnesses listed earlier. Not surprisingly, these oils are often used to prepare processed foods. It’s best to avoid or moderate intake of polyunsaturated vegetable oils like cottonseed, safflower, corn, sunflower oils, and grape seed. Extra virgin olive oil and macadamia oil are great healthy alternatives, as their omega 6 to 3 ratios are much more balanced. Macadamia oil actually has a 1:1 ratio and contains oleic acid which is healthy for the cardiovascular system.

3. Trans Fats

Trans fats are sneaky little buggers. Not only do they raise levels of unhealthy cholesterol, but they also suppress levels of “healthy” cholesterol. A steady diet of trans fats can assist in developing obesity, chronic inflammation, and a dangerous resistance to insulin. This can lead to more serious illnesses. Trans fats are almost, if not, just as common as processed sugars. They can be found in abundance in fast food, processed goods, deep-fried foods, foods prepared with partially hydrogenated oil, margarine, or vegetable shortening. It’s important to keep in mind that a label reading “0 trans fats” doesn’t necessarily mean it is free of trans fats. US law allows products with less than 0.5 grams of trans fat to be labeled free of them. To make sure you’re actually avoiding trans fats, check the ingredients to see if partially hydrogenated oil or vegetable shortening was used in preparation. If yes, toss it.

4. Dairy Products

According to researchers, the ability to digest milk after infancy is abnormal. It is actually believed that some 60% of people cannot digest milk. Therefore it isn’t uncommon for milk to cause inflammation. In some, dairy products can cause stomach aches, diarrhea, constipation, rashes, hives, acne, and respiratory stress. The number of dairy products and the goods that contain them is endless. Butter and cheese can probably be found in 9 of the 10 foods you can name off the top of your head. These foods include cookies, breads, cereals, cakes, crackers, and many, many more. Those sensitive to milk can substitute it with Kefir and unsweetened yogurt in moderation. The lactose and proteins found in the milk are broken down by yeasts or bacteria, allowing easy digestion and little to zero irritation.

5. Feedlot-Raised Meat

Meats produced by commercial suppliers typically have a diet high in omega-6 fatty acids and lacking in omega-3. Along with an excess of inflammatory acids, close living quarters reduce opportunity for exercise, causing the animals to gain extra weight riddled with saturated fat. And to top it all off, they’re given artificial supplements to promote a speedier growth. Just about every bit of commercial meat you buy has gone through this process unless marked differently. Now I’m not going to say that meat should be completely cut from your diet. So a healthier option for meat eaters is free range animals fed organic foods with more omega-3 acids. Free range animals have the opportunity to actually move, making their meat leaner and healthier with lower levels of saturated fat.

6. Red Meat and Processed Meat

According to researchers at the University of California San Diego School of Medicine, red meats such as beef, pork, lamb, etc., contain a molecule called Neu5Gc that isn’t naturally produced by the human body. Coincidentally, the body is resistant to this molecule and responds with inflammatory defenses. This inflammation can subtly linger in many people, eventually giving way to cardiovascular illness or cancer. In 2007, the World Cancer Research Fund announced that processed meats are likely common causes of a number of cancers in the colon, rectum, and quite possibly the lungs and esophagus. Processed meats are not healthy in any sense and should be avoided. Red meats however are not as harmful. Lean, organic cuts of red meat in moderation is not dangerous, so making red meat part of a meal 1 or 2 times a week won’t hurt. Better choices and substitutes include poultry, fish, and vegetables. To help avoid contaminants, it’s usually safer to cook meat using moist methods like boiling or stewing.

7. Alcohol

Constant prolonged alcohol consumption can do a lot more than get you in trouble with the law. It is also known to trigger inflammation and/or irritation of the esophagus, liver, and voice box. This prolonged inflammation can lead to tumor growth in parts of the body with chronic inflammation. I want to emphasize the idea of moderation here. Even as I type, I have a beer at my side. A drink every once in a while won’t kill you. But overindulgence has its consequences. An obvious substitute for alcohol would be a cup of water. Perhaps a cup of ginger, natural juices, or jasmine green tea (which has anti-aging and anti-inflammatory properties).

8. Refined Grains

Many grains that are consumed today are refined grains. Refined grains lack fiber and vitamin B, making them about as healthy as processed sugars (as mentioned earlier). When consumed regularly, the heightened glycemic index in the refined grain can encourage the development of cancer, coronary disease, diabetes, and more. These grains are found in just about everything we eat including rice, flour, bread, pasta, pastries, chips, crackers, you name it. Along with refined grains being used as an ingredient, most of these products are processed more to meet commercial standards and expectations. It’s virtually impossible to avoid processed grains. The most effective method would really be to grow your own. Note that there is some controversy over the term “whole grain”, so some labels may not be fully accurate.

9. Artificial Food Additives

Common additives such as aspartame and MSG are believed to cause inflammatory reactions. The only foods you need to watch for additives in are packaged goods. This does include foods served at restaurants. Cutting artificial additives from your diet isn’t necessarily an easy task. So if all else fails, decorate your food with spices and sweeteners with anti-inflammatory properties.

This article is not meant to scare you. It is meant to inform you. I cannot stress enough how much moderation plays a role in this subject. There is no need to be afraid of these foods. But there is certainly the need to know what they’re capable of doing to your body when you overindulge. Watch yourself for inflammatory symptoms after trying new foods or foods you may be sensitive to. It could save your life!

Unfortunately, these facts and findings will not stop many people from taking these things out of their diet. But that doesn’t mean something can’t be added to someone's diet to make these inflammatory foods less harmful! Here are some anti-inflammatory foods that you can add to your normal dishes.

1. Fatty Fish

Fish such as salmon, mackerel, and tuna can help fight inflammation when enjoyed a few times a week. Boiling, baking, or stewing are the healthiest methods of preparation.

2. Avocado

Avocado is not only delicious, but has anti-inflammatory properties and is a healthy source of natural monounsaturated fats. 5-7 daily servings of natural fats is recommended.

3. Leafy Greens

Greens with darker leaves like broccoli, collards, and kale improve resistance to inflammation a bit better than lighter colored greens. A serving or two a day should suffice in helping avoid swelling and inflammation.

4. Turmeric

Turmeric has been used in Eastern medicine for thousands of years and is popular in Indian cuisine. It has been used to treat toothaches, bruises, rheumatoid arthritis, and joint swelling. Just a pinch of it in your dishes provides the consumer with its medicinal characteristics.

5. Walnuts

Walnuts contain anti-inflammatory and antioxidant attributes as well as essential nutrients like omega-3, copper, manganese, and molybdenum. About an ounce of walnuts is a recommended daily intake.

6. Peppers

Adding bell and/or hot peppers can greatly improve your resistance to inflammation. The active ingredient, capsaicin, is used in some ointments to fight pain and swelling. However, peppers can trigger the opposite reaction in some people. If you notice new or increased symptoms of inflammation after adding peppers to your diet, perhaps they are not for you.

7. Olive Oil

Extra virgin olive oil can help with weight loss, lower cholesterol, and diminish inflammation. There are studies however that imply that these properties are only found in oil made from the first pressing of the olives.

8. Ginger

Gingerols (the anti-inflammatory properties found in ginger) can both reduce and prevent pain and swelling by hindering the formation of inflammatory compounds. It is a common remedy for arthritis sufferers and can be incorporated into your cuisine in a number of ways.

9. Beets

In addition to fighting inflammation, beets are also a good source of vitamin C. They are often enjoyed grated into salads or stews.

10. Holy Basil

Cruise down to your local Asian market and pick up a container of this stuff. It’s cheap, widely available, and has many health benefits; among them, of course, anti-inflammatory attributes.

- See more at: http://massreport.com/9-inflammatory-foods-to-avoided/#sthash.K6JuXAF1.dpuf

Why Every Athlete Should Drink Tea

by Brandon Hall of http://www.stack.com/2015/03/06/athlete-tea/

Quick, what’s the most popular drink in the world behind water?

Coffee? Juice? Milk? Soda? Nope—it’s tea.

Tea is the second most consumed beverage in the world, and its popularity is soaring in America. In 1990, Americans bought a little under $2 billion dollars worth of tea. In 2013, that number swelled to over $10 billion. Although tea has become more popular, it still carries a bit of a stereotype. For many young people, the word tea conjures up images of quiet old ladies and well-mannered Englishmen. It doesn’t bring to mind, say, elite athletes.

But why? You’ve probably heard someone say tea’s good for you. But beyond that general statement, you might not know that tea has a number of performance-enhancing benefits that make it especially beneficial to athletes. Yes, sipping tea can make you play better. We talked to Brandon McGill, sports performance director at STACK Velocity Sports Performance, and Ryan Andrews, a coach at Precision Nutrition, to learn more about this underappreciated beverage.

Hydration

Dehydration impedes performance and causes issues like cramping and fatigue. Simply put, if you aren’t hydrated, you’ll likely end up on the bench (and ironically become the team’s water boy). However, staying hydrated isn’t always easy. Constantly drinking water can be a challenge for young athletes, as they might pine for a more flavorful, fun-to-drink option. Lucky for you, tea is a fantastic way to stay hydrated. A 2011 study found that tea had similar hydrating properties as water.

McGill says, “The biggest thing is that tea keeps you hydrated. There’s been a lot of good research that shows tea is comparable to water in terms of keeping you hydrated when drunk in the same quantities. A lot of young athletes might not like drinking straight water. It might not have enough flavor or whatever it may be. It just doesn’t do it for them. So they’re seeking other beverages. A 2-percent drop in hydration can affect performance. And young athletes are going from training to school to practice, so they’re busy. It can be hard for them to stay hydrated. But tea keeps you hydrated, it has good flavor and it doesn’t have a ton of sugar like soda or juice.”

Moderate Stimulation

Studies have found drinks like soda hydrate similarly well, but one must consider what’s in these alternatives—usually a ton of caffeine, sugar and additives. McGill continues, "High amounts of caffeine and sugar can both result in crashes, the last thing an athlete wants. Additionally, high amounts of caffeine and sugar are addicting. Tea's lower in sugar and caffeine than most alternatives, which allows it to possess the positives of those substances while avoiding their potential pitfalls. Tea has caffeine in it, but not nearly as much as coffee. It can provide a little stimulation for an athlete, which is great when you’ve got a 6 a.m. football practice and then a full day of school. You can drink some green tea to rehydrate after practice, and it will also help raise your level of awareness and help you get through those long days. This is smarter than relying on drinks like soda or energy drinks that usually have way more sugar and caffeine than you need.”

Andrews agrees that the moderate amount of caffeine found in tea can be useful for athletes. He says, "Caffeine, studied in its isolated form, has been found to be one of the most tried and true performance enhancing substances of all time. It can basically just help you get that extra push you need during an athletic performance."

Tea keeps you hydrated, gives you a little kick to help you get through your day and is low in calories and sugar. But perhaps the most impressive performance-enhancing benefit of tea it increases endurance capacity.

Endurance Capacity

A 2004 study found that green tea extract improved endurance capacity in mice: “GTE [green tea extract] markedly improved endurance capacity and stimulated lipid use.” And a 2006 studyconcluded that “the endurance-improving effects of GTE were mediated, at least partly, by increased metabolic capacity and utilization of fatty acid as a source of energy.” All of that jargon basically means that green tea extract was found to improve endurance during aerobic activity, and that increased endurance was in part due to an increase in fat being burned for energy. While both of those studies were conducted using mice, human studies have shown similar results.

“It's definitely possible that green tea can improve endurance capacity in athletes,” McGill says. “And it’s really good for helping with body composition. It helps your body prioritize fat storage over glycogen, which means it’s burning fat for energy.”

Those are the main performance-enhancing benefits of tea, but tea does other great things, too.

Disease Prevention

Catechins, a powerful antioxidant abundant in many teas (especially green tea), has been shown to aid in the prevention of cancer, osteoporosis and cardiovascular diseases. Tea consumption has also been linked to increased dental health, lower cholesterol and enhanced immune system function. The overall health and disease prevention benefits linked to tea consumption are truly too voluminous to list. "If a young kid swapped out soda for an unsweetened green tea, who knows the amount of health benefits they'd find. It could help prevent cancer, improve cardiovascular health, prevent diabetes, help them manage their weight better, give them more energy and focus, and improve their oral health. Green tea's one of those things where the downside of consuming it is pretty much non-existent," Andrews says.

Affordability and Convenience

Tea is also an affordable and convenient beverage option. “It’s easy to get, it’s easy to make and it’s easy to create large quantities. It’s widely available,” McGill says. If you’re wondering which type of tea is right for you, there are plenty of great options. Green tea might be the best option, as it has the highest catechin content and has been studied the most. But black and white teas have many of the same health benefits.

There are, however, some things to watch out for. Herbal teas aren’t technically teas since they aren't made from the Camellia sinensis plant. They’re actually made from a blend of seeds, herbs, flowers and fruits. Thus, herbal teas don't confer the same benefits as traditional teas.

Making your own tea using loose tea leaves is a smart option, since it's been found that green tea made this way has a higher antioxidant content than bottled tea. "The lazy man's option is just buying some teabags at the store. But if you want a better experience with something that tastes better and potentially contains more of the beneficial compounds, I'd tell you to pick up some loose tea leaves," Andrews says.

Head here for more info on how to brew healthy tea.

One of the biggest pluses to frequent tea drinking is the advantage it holds over alternative beverage options.“You have to pick your beverages carefully. Drinking soda, drinking juice, drinking certain sports drinks, they have their place. But it’s really about what you drink the most. If you frequently drink tea, you’re going to reap the benefits of drinking something with a ton of health benefits, zero calories, a little bit of caffeine and the ability to rehydrate you,” McGill says.

TOP FOOD MISTAKES MADE BY SWIMMERS

BY CHRIS ROSENBLOOM//PHD, RDN, CSSD

I have been a nutrition consultant to hundreds of athletes over the past many years. From high school to professional athletes, I see the same mistakes time and time again. This year, let’s learn from these mistakes and correct them to help make you the best swimmer you can be.

Mistake No. 1: Thinking you can eat whatever you want because you are very active.

It is true that active young swimmers burn a lot of calories in training and have a higher need for calories because they are growing. However, that doesn’t mean you can thrive by eating double quarter pounders with cheese, fries and large soft drinks. That meal contains 1250 calories, easily a third to half of an active swimmer’s calorie needs for the entire day. Every fast food restaurant offers healthier choices these days, even on the value menu, so when faced with choices, make good ones. A better choice would be a regular cheeseburger, small fries and a fruit ‘n yogurt parfait for about half the calories with the added benefit more healthful nutrients and less fat and sodium. And, it still tastes pretty good if you like fast foods.

Mistake No. 2: Thinking more is better when it comes to protein.

Protein is very important for athletes, but more isn’t better. Research shows that you need 0.55-0.90 grams of protein per pound of body weight per day. Most swimmers should aim for somewhere in the middle of the range. The higher end of the range is needed when you are cutting calories to reduce body fat. For recovery, you need about 20 grams of high quality protein within the first hour after exercise. The double quarter pounder meal has almost 50 grams of protein, way more than needed for recovery. The single cheeseburger meals has about 20 grams of protein…just right. Extra protein isn’t stored in the muscles. It is broken down for energy which can be stored as fat. The excess nitrogen (the part that makes protein unique from carbohydrate or fat) gets eliminated in the urine.

Mistake No. 3: Overemphasizing the value of supplements and undervaluing the power of healthy foods.

I must admit that the marketing for healthy foods is not nearly as exciting as for supplements. Supplement ads promise quick weight loss, bigger muscles, and increased energy; one study of about 600 supplements identified over 800 performance enhancing claims, most of which were bogus without scientific backing. Supplements are no short-cut to improving body composition, building muscle or increasing performance. Supplements have the added risk of containing banned or illegal substances that could harm your health and your sports career. That is why USA Swimming takes a food-first approach when advising athletes.

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(Editor’s Note: Along with the US Anti-Doping Agency (USADA), USA Swimming considers dietary supplements, such as some protein shakes and powders, as “take at your own risk,” placing full responsibility for any effects and repercussions on the athlete. For more information, see our Dietary Supplements page). 

A wise researcher I know tells athletes that good nutrition won’t make an average athlete a great athlete, but poor nutrition can make a great athlete an average one. So, if you are a great athlete or aspire to be one, fine tune an eating plan that works for you, not against you.
Chris Rosenbloom, PhD, RDN, CSSD, is a nutrition professor emerita at Georgia State University and provides nutrition counseling to athletes of all ages. She welcomes questions from athletes at chrisrosenbloom@gmail.com.

Winter Depression? Eat These Foods to Help Treat Seasonal Affective Disorder (SAD)

Find out what you can eat to help diminish Seasonal Affective Disorder's effects.

Winter brings short days and chilly temperatures, and you might find your mood mirroring these bleak winter days. Of course, many of us feel a little more sluggish during winter but for some people the winter blahs can develop into a more serious type of depression.

In some cases, the winter blues develop into Seasonal Affective Disorder (aka SAD), a form of depression that begins in late fall, peaks in January and February and usually fades by early spring. Common symptoms of SAD include extreme tiredness—the kind that makes you just want to curl up under the covers and sleep until spring—an intense craving for carbs (especially sweets), irritability, weight gain and the desire to avoid social situations. About 6 percent of the U.S. population falls into its grips annually, and about 15 percent more suffer from a milder version of the winter blues.

What Causes SAD?

One theory holds that the increased hours of darkness disrupt the brain chemicals that affect mood, such as serotonin and melatonin. Some experts believe reduced sunlight causes vitamin D deficiencies—but whether that translates into depression is not entirely clear. There have been conflicting studies on whether there’s a causal connection between low vitamin D levels and depression. So when it comes to a clear cause for SAD, the jury’s still out. While light therapy appears to be one of the most effective treatments for SAD, what you eat can also play a role in alleviating its symptoms. Of course, as with any medical issue, talk with your doctor about treatments if you’re dealing with any kind of depression.

Can Vitamin D Help?

Studies of vitamin D’s ability to curb SAD have been mixed—some show a benefit, while others don’t. Proponents of vitamin D supplementation as a therapy for SAD note that many of the contradictory studies used doses that were too low or used D2, a form of vitamin D that is weaker than the recommended D3. A 2010 comprehensive review of existing studies that looked at the effects of vitamin D on different kinds of depression and anxiety concluded that treating vitamin D deficiencies in people with depression might be an easy and cost-effective way to improve mental health.

In another study, researchers from the University of Toronto noticed that people who were suffering from depression, particularly those with SAD, tended to improve as their levels of vitamin D in the body increased over the course of a year. Researchers, though, are unsure how much vitamin D is ideal. Still, it doesn’t hurt to make sure you’re getting what you can from your diet. Some studies suggest that as many as 7 out of 10 Americans don’t get enough of this “sunshine vitamin”—particularly during winter. The Institute of Medicine’s daily-recommended amount (for ages 1 to 70) is 600 International Units (IUs). Check with your doctor to see if you might need a supplement.

Food Sources of Vitamin D: Certain fatty fish (salmon, tuna, sardines, rainbow trout), fish oils (like cod liver oil), fortified milk and egg yolks are some of the richest sources of vitamin D.

Are Omega-3 Fatty Acids a Factor?

Studies have long linked deficiencies of beneficial omega-3 fatty acids to depression, as well as to SAD specifically. A 2011 study in Nature Neuroscience has even demonstrated—albeit in mice—how lower omega-3 levels change brain activity. The omega-3 deficient mice had decreased function of specific brain receptors involved in pain and appetite regulation, which are found in regions of the brain associated with mood disorders. The behavioral changes seen in the mice were all typical of depression. Other studies have shown that omega-3s appear to help maintain healthy levels of the brain chemicals dopamine and serotonin. Researchers note that cell membranes are partly made up of omega-3 fats. Higher omega-3 levels may make it easier for serotonin—a chemical that enables brain cells to communicate—to pass through cell membranes. Low levels of serotonin are linked with depression, aggression and suicidal tendencies, while dopamine is a “reward” chemical that the brain releases in response to pleasurable experiences, such as eating or having sex.

Some results suggest that SAD is less common in those who consume more omega-3 fatty acids, such as Icelandic people, who eat plenty of coldwater fish. One of the largest studies ever conducted assessing omega-3s’ effectiveness in treating major depression (published in 2010 in the Journal of Clinical Psychiatry) looked at 432 people with major depression. Half the participants took a high-concentration fish oil supplement (1,050 mg of EPA and 150 mg of DHA); the other half took a similar-looking placebo. The researchers found the omega-3 supplements effective, comparable to results with conventional antidepressants. Although this study looked at depression in general and not specifically at patients whose depression is caused by SAD, its strong results are encouraging.

Food Sources of Omega-3 Fats: Because our bodies cannot make these essential omega-3 fatty acids, we’ve got to eat them. Oily, fatty fish (mackerel, herring, salmon, sardines, anchovies) are the best sources of omega-3s because they contain the “more potent” forms of omega-3s: eicosapentaenoic (EPA) and docosahexaenoic acid (DHA). Flaxseed, hemp, canola and walnut oils are all rich sources of another omega-3, alpha-linolenic acid (ALA). Our livers metabolize ALA into EPA and DHA. But our livers are limited in their abilities to convert ALA. It is estimated that only 5 to 15 percent of ALA is ultimately converted to EPA and DHA .

Careful Carb Snacking

Part of the reason people with SAD crave carbohydrates may be due to decreased serotonin activity. Carbohydrates promote the production of serotonin, a feel-good brain chemical. (Drugs such as Paxil, Prozac and Zoloft, are often used to treat depression, as well as SAD, because of their ability to increase serotonin.)

Snacking on the right kinds of carbohydrates can relieve some of the symptoms of SAD, according to Judith Wurtman, Ph.D., co-author of The Serotonin Power Diet. (Wurtman has long researched carbohydrates and their link to depression, publishing a landmark article about it in Scientific American in 1989.) A recent study she led looking at the SAD-carb connection indicated that about 30 grams of carbs—or about 120 calories—per day were enough to make the serotonin you need. But not all carbs are created equal. Eating sweets and simple carbohydrates, like doughnuts, white rice and white bread, quickly raise blood sugar levels, triggering a spike in insulin. The flood of insulin in turn causes all that blood sugar to be rapidly metabolized. That sudden drop in blood sugar—aka “sugar crash”—can cause fatigue, headache and irritability—not good when you’re already struggling with the fatigue that comes with SAD! Wurtman recommends eating carbohydrates that have little fat and low protein to ensure serotonin is made (protein can dampen the effects of serotonin production in the body).

Food Sources of SAD-Friendly Carbohydrates:Good snacking choices include popcorn, pretzels, shredded wheat squares or low-fat biscotti. When it comes to meals, Wurtman recommends making dinner your main carbohydrate-containing meal. That’s because evening is usually the time when the symptoms of SAD are at their strongest—and so is the urge gorge on cookies. Eating healthier carbs, like lentils, brown rice and potatoes, may help fight that urge.

—Gretel H. Schueller, Contributing Writer for http://www.eatingwell.com/