Good Day, All!

 

It’s ‘Olympics Season’ and I wanted to provide some resources regarding nutrition for us regular civilians, as well as athletes, weekend warriors and professionals, alike.

 

The better prepared you are, physically and nutrition wise, the better your performance and overall health will be.

 

Having Lived With a Runner For Twenty Years, I Have Been Able To Witness, Firsthand, the Dos and Don’ts of Nutrition and Athletes.

 

Take the Time to Take Care of Your Body and It Will Return the Favor to You Tenfold.

 

 

food1              food1                food2

 

So What Do You Need To Know????                             food6

 

food3

A. Carbohydrates

 

**Provide Energy for Short Duration or Low Intensity Exercise

**Avoid ‘Glycogen (stored glucose) Depletion…..Hitting The Wall’

 

http://www.toyourhealth.com/mpacms/tyh/article.php?id=1633

 

 

Symptoms of Glycogen (glucose) Depletion

1. Lightheadedness
2. Dizziness
3. Hallucinations
4. Heavy Leg Sensation

 

Carbohydrates (BIG SUGAR) break down>>>Glucose, Fructose and Galactose (small sugars)>>>FUEL

Carbohydrate Load (Replace Depleted Glucose Stores in Muscle, Liver and Blood)…..2-4 Hours After Exercise

 

Ideally, You Want to Load Up on Complex Carbohydrates, Fluids, Proteins and Fats, Before, During and After Your WorkOut.

 

 

Goals….

1. Maximize Glucose Storage

2. Optimize Performance

3. Improve Recovery Time

 

Here are Some Examples and Recommendations of Great Carbohydrates:     carb1

  1. Bananas
  2. Berries
  3. Brown Rice
  4. Energy Bars….Preferably Composed of Fruits, Nuts and Whole Grains….High in Carbs, Moderate Proteins and Low in Fat and Fiber
  5. Low Fat Yogurt
  6. Old Fashioned Oatmeal
  7. Sport Drink
  8. Tomato Sauce
  9. Whole Grain Bread
  10. Whole Wheat Pasta

www.running.competitor.com/2014/04/photos/the-best-carbohydrates-sources-for-runners_12953

 

Ideally, Consult a Fitness and/or Nutrition Expert!

 

**If Unable to Afford or Find an Expert Who Meets Your Needs/Desires, then Start with the Online Options Listed Below**

 

1. Calculate Your Nutritional Requirements/Goals

goal1                         goal2

http://www.myfitnesspal.com/recipe/calculator

http://nutritiondata.self.com/

https://fnic.nal.usda.gov/dietary-guidance/interactive-tools/calculators-and-counters

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B. PROTEIN

 

Recommended Daily Allowance (RDA)…….0.8g/kg of Body Weight per Day

Endurance (Ex. Marathoners)………………………………………………1.2-2g/kg

Strength and Power (Ex. Weight Lifters)……………………………..1.4-2g/kg

Recreation/’Weekend Warrior’………………………………………..1.1-1.4g/kg

 

 

Types of Protein for Exercise and Athletes….

protein

Leucine……Essential Amino Acid>>>>>>Initiates Muscle Protein Synthesis

Sources…..

1. Dairy Products

2. Beef
3. Poultry
4. Seafood
5. Pork
6. Peanuts
7. Beans
8. Lentils

 

**As Much As Possible, Derive Your Nutritional Supplements Via Natural Means….Fruit/Vegetables/Naturally Foods****

food2

http://www.ncbi.nlm.nih.gov/pubmed/22150425

http://www.todaysdietitian.com/newarchives/060114p22.shtml

http://www.todaysdietitian.com/newarchives/060114p22.shtml

 

C. FATS                                                              

               fat2

 

Your Body Requires Omega-3 and Omega-6 Fatty Acids
*Energy to Drive Activity

*Energy for Longer or More Intense Work Outs

*Should Make Up a Minimal of 15% of Daily Caloric Intake (Recommended 20-35%)

*Deficiency Impairs Performance and Recovery

*Regulates Inflammation in Body

 

fat1                                fat3

 

Sources:

1. Vegetable and Nut Oil
2. Meat
3. Dairy
4. Walnuts
5. Cold Water Fish (salmon)
6. Flaxseed

 

***Minimize Saturated Fats (Animal Meats/Eggs/Fried Foods/Butter/Snack Chips/Processed Baked Goods)***

***Maximize Unsaturated Fats (Fish, Nuts, Beans, Olive/Canola/Peanut/Sunflower Oils)***

 

 

 

http://healthyeating.sfgate.com/importance-healthy-fats-athletes-1722.html

http://healthyeating.sfgate.com/many-fat-grams-per-day-4137.html

 

 

D. Vitamins/Minerals/Supplements

 

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**Consult Your Physician, As Well As Your Nutrition/Fitness Expert for Nutrition Supplements Guidelines and Recommendations.

 

**Depending Upon Your Personal History and Medical Work-Up/Blood Work, You May Require Modifications to the Daily Recommended Daily Allowance (RDA) of Vitamins and Minerals.

 

**And If You Are Currently Taking Nutritional Supplements, Particularly GNC, Walmart, Walgreens or Target Brands, You Will Find the Following Information Fruitful and Frightening…..

 

 

BUYER BEWARE!!!

 

***Be careful of the brand and type of nutritional supplements. There have been articles reporting that many ‘popular’ supplements have minimal to any of the ingredients they list on the container/bottle/package****

http://www.cbsnews.com/news/herbal-supplements-targeted-by-new-york-attorney-general/

http://www.cbsnews.com/news/herbal-supplements-targeted-by-new-york-attorney-general/

 

FYI…..

 

DNA Tests Matched Labeled Ingredients…..

 

GNC…………….22% of the time
Target………….41% of the time
Walgreens……18% of the time
Walmart……….4% of the time

 

 

 

E. Fluids and Hydration

 

food9

How Much Water????

 

www.nationalacademies.org Recommendations:

 

Infants, 0-6 months……………………0.7L/day
Infants,7-12 months……………………0.8L/day

 

Children, 1-3 yrs of age………………1.3L/day
Children, 4-7 yrs of age………………1.7L/day

 

Males, 19 yrs of age and older……..3.7L/day

 

Females, 19 yrs of age and older….2.7L/day

 

Pregnant Women………………………..3.0L/day

 

Lactating Women………………………..3.8L/day

 

http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx

http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/9_Electrolytes_Water%20Summary.pdfWhat

http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/9_Electrolytes_Water%20Summary.pdfWhat

http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/9_Electrolytes_Water%20Summary.pdfWhat

 

Athletic Modification to Daily Water Requirements…..

 

1. General Rule….

Consume 500 ML(milliliters)=1/2 of a Liter…..of Water per Hour of Vigorous Exercise….In Addition to the Daily Requirements, Based Upon Age and Sex

 

2. No Advantage to Fluid Intake During Exercise of Less Than 30 Minutes in Duration

http://www.ncbi.nlm.nih.gov/pubmed/1895359

http://www.ncbi.nlm.nih.gov/pubmed/1895359

 

3. In Hot Weather…..Think Chicago Mid-July……Long Distance Runners Can Lose Up to 2 Liters Per Hour!!!!!

water2

 

On Average…..1 Liter of Water Loss Per Hour of Exercise

 

Fluid Loss in Excess of 5% of Body Weight>>>>>30% Reduction in PERFORMANCE!!!!

 

Begin Exercise WELL HYDRATED!!!                         

Athletic man drinking water

Athletic man drinking water

500 ML (1/2 Liter) of Fluid, 10-15 Minutes Prior to Exercise!!!!

250ML (1/4 Liter) of Fluid Every 15 Minutes, If Exercising Longer Than 30 Minutes

 

Less Than 1 Hour…………….Water Is Adequate

Greater Than 1 Hour………..Formulated Drinks With Carbohydrates and Electrolytes

 

****Consult Nutrition/Fitness Expert For Recommendations Regarding Specially Formulated Drink Supplements…..QUALITY MATTERS!!!!!****

http://www.milk.co.uk/page.aspx?intPageID=126

http://www.milk.co.uk/page.aspx?intPageID=126

Check Out the Link Below For Specific Calculations to Determine Water Loss and Exact Replacement, Based Upon Weight.

http://breakingmuscle.com/nutrition/an-athlete-s-guide-to-hydration-when-what-and-how-much

http://breakingmuscle.com/nutrition/an-athlete-s-guide-to-hydration-when-what-and-how-much

 

Are There Any Other Types of Liquids Should You Consume During Physical Activity????

 

Vigorous Exercise Will Result in Significant Water Loss, As Well As Electrolyte Disturbances….Sodium (Na) and Chloride (Cl)

 

Look For Supplements with the Following:

  1. 4-9% Carbohydrates per 8 0unces
  2. 120-170 mg of Sodium…..Can Also Supplement with ‘Salty’ foods, Ex. Peanut Butter, Tomato Juice, Pickles
  3. Other Foods to Restore Electrolyte Losses….
    1. Leafy Greens
    2. Tomatoes
    3. Celery
    4. Bananas
    5. Yogurt
    6. Nuts
    7. Beans

http://www.ncbi.nlm.nih.gov/pubmed/1895359

http://www.ncbi.nlm.nih.gov/pubmed/1895359

http://www.ncbi.nlm.nih.gov/pubmed/1895359

http://www.ncbi.nlm.nih.gov/pubmed/1895359

http://www.ncbi.nlm.nih.gov/pubmed/1895359

http://www.ncbi.nlm.nih.gov/pubmed/1895359

******As Always, Contact Your Physician, or other Health Care Provider (HCP), For Recommendations and Evaluation, Prior to Implementing Any Changes to Your Diet or Physical Regimen****

 

Please Remember That If You Are Doing Any Physical Exercise At All,

You Are WAY Ahead of The Game…..

And We SALUTE You!!!

 

squad2

 

Just Be Sure That You Are Safe and Protected!!!

 

RESOURCES!!!!

 

TahKole Fitness​
http://www.tahkolefitness.com/

Charmaine Gregory​
https://www.facebook.com/CharmaineGregoryMD/

Shari Diaz – Family, Food, Fitness & Fun​
https://www.facebook.com/CoachShariD/?fref=ts

Michele Couri​
https://peoriaintegrativewomenshealth.com/integrative-elements/

Exception Article on Nutrition for Athletes by https://www.facebook.com/nancy.martinmolina

http://www.toyourhealth.com/mpacms/tyh/article.php?id=1633

https://fnic.nal.usda.gov/dietary-guidance/interactive-tools/calculators-and-counters

http://www.cbsnews.com/news/herbal-supplements-targeted-by-new-york-attorney-general/

 

 

As Always,

 

Be Well. Be Safe. Take care.

 

Lisa Whitty Bradley, M.D., FACS
CEO & Founder
Chicks With MDs, LLC
Chicks With MDs​
WWW.CHICKSWITHMDS.COM

 

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