Posts filed under 'Sport Nutrition'
Muscle strengthening, balance training can prevent age-related issues
Updated: 5:47 p.m. ET Nov. 4, 2005
NEW YORK - Research has shown that starting an exercise program can lower an elderly woman’s risk of falling, and a new study suggests the benefit can be lasting.
Researchers found that among 98 elderly women who took part in a 6-month exercise program, the risk of suffering a fall was still reduced one year after the program ended.
In an earlier study, the researchers had found that supervised strength training and agility exercises cut the women’s risk of falls by 47 percent to 57 percent. All of the women, who were between the ages of 75 and 85, had low bone mass or osteoporosis.
Falls are a major cause of disability among the elderly, and those with the brittle-bone disease osteoporosis are at particular risk of sustaining a bone fracture.
The new findings, published in the Journal of the American Geriatrics Society, suggest that exercise can help prevent falls over the long term.
One year after the exercise regimen ended, women who had done strength training — lifting light weights and doing exercises like squats and lunges — were still 43 percent less likely to fall than they were at the study’s outset.
Similarly, women who had performed agility exercises still had a 40-percent lower risk of falling. Agility training involved games, dance and obstacle courses aimed at improving balance, coordination and reaction times.
A third exercise group, which had focused on stretching exercises, had a 37-percent lower risk of falls in the long term — which was actually an improvement over their results at the end of the exercise program.
It’s not clear why their fall risk continued to improve, while that of the other two groups worsened slightly, according to the researchers, led by Dr. Teresa Y. L. Liu-Ambrose of the University of British Columbia in Vancouver, Canada.
All of the women were encouraged to keep exercising after the original study ended, and those in the stretching group might have taken up other forms of exercise that are more effective at preventing falls, the researchers speculate.
Many women in the strength and agility groups said that it was hard for them to find supervised programs that were as challenging as the study regimens were. This, the researchers note, could explain why their long-range fall risk was slightly higher than it was at the end of their exercise programs.
In general, they point out, research has shown that muscle strengthening, balance training and exercises that focus on balance and agility, like tai chi, are most effective at reducing older adults’ fall risk.
Taken From: http://www.msnbc.msn.com
November 7th, 2005
Many sports demand low percentages of body fat. In general, men have more lean muscle tissue and less fatty tissue than women do. Males also tend to have higher metabolic rates than females because muscle burns more calories faster than fat does. So women, who in general carry more body fat than men, with slower metabolisms and smaller frames, require fewer calories than men do.
All of these factors mean that women gain weight more easily than men, and women have a harder time losing weight, and keeping it off, than men do. In addition, women have been taught to value being thin. Men, on the other hand, usually want to be big, powerful, and strong; therefore, men are under less pressure to diet than women are — and dieting is one of the primary risk factors for the development of an eating disorder.
* Special concerns: wrestlers and quick weight loss
Everyone who uses drastic and unhealthy methods of weight loss is at risk of dying or developing serious health problems, but the deaths of three college wrestlers in the latter part of 1997 triggered re-examination of the extreme weight-loss efforts common in that sport. Athletes in other sports have died too; runners and gymnasts seem to be at high risk. The deaths of three young men in different parts of the U.S. in the late 1990s has put the problem once again before the public.
News reports say that the three were going to school in North Carolina, Wisconsin, and Michigan. Authorities believe they were trying to lose too much weight too rapidly so they could compete in lower weight classes. The wrestling coach at Iowa State University has been quoted as saying, “When you have deaths like this, it calls into question what’s wrong with the sport. Wrestlers believe that, foremost, it’s their responsibility to make weight, and that mind set may come from the fact that they find themselves invincible.” They share that mind set with others who use dangerous methods of weight loss, both athletes and non-athletes.
Two of the young men were wearing rubber sweat suits while they worked out in hot rooms. One died from kidney failure and heart malfunction. The other succumbed to cardiac arrest after he worked out on an exercise bike and refused to drink liquids to replenish those he lost by sweating. One was trying to lose four pounds, the other six.
Wrestlers share a mentality with people who have eating disorders. They push themselves constantly to improve, to be fitter, to weigh less, and to excel. They drive themselves beyond fatigue. One coach reports that “wrestlers consider themselves the best-conditioned athletes that exist, and they like the fact they can go where no one’s gone before. The instilled attitude among these kids is that if they push and push, it’ll pay off with a victory.” No one expects to die as a consequence of weight loss, but it happens.
When a clamor arose for the NCAA to do something, to make rules prohibiting drastic methods of weight loss, a representative said, “We could make every rule in the book, but we can’t legislate ethics. That’s where the wrestlers and coaches have to put the onus on themselves.”
What price victory? It takes wisdom indeed to realize that in some circumstances the price is too high.
September 2nd, 2005
In a sense, eating disorders are diets and fitness or sports programs gone horribly wrong. A person wants to lose weight, get fit, excel in his or her sport, but then loses control and ends up with body and spirit ravaged by starvation, binge eating, purging, and frantic compulsive exercise. What may have begun as a solution to problems of low self-esteem has now become an even bigger problem in its own right.
* Statistics
Several studies suggest that participants in sports that emphasize appearance and a lean body are at higher risk for developing an eating disorder than are non-athletes or folks involved in sports that require muscle mass and bulk.
Eating disorders are significant problems in the worlds of ballet and other dance, figure skating, gymnastics, running, swimming, rowing, horse racing, ski jumping, and riding. Wrestlers, usually thought of as strong and massive, may binge eat before a match to carbohydrate load and then purge to make weight in a lower class.
One study of 695 male and female athletes found many examples of bulimic attitudes and behavior. A third of the group was preoccupied with food. About a quarter binged at least once a week. Fifteen percent thought they were overweight when they were not. About twelve percent feared losing control, or actually did lose control, when they ate. More than five percent ate until they were gorged and nauseated.
In this study, five and a half percent vomited to feel better after a binge and to control weight. Almost four percent abused laxatives. Twelve percent fasted for twenty-four hours or more after a binge, and about one and a half percent used enemas to purge.
Another research project done by the NCAA looked at the number of student athletes who had experienced an eating disorder in the previous two years. Ninety-three percent of the reported problems were in women’s sports. The sports that had the highest number of participants with eating disorders, in descending order, were women’s cross country, women’s gymnastics, women’s swimming, and women’s track and field events.
The male sports with the highest number of participants with eating disorders were wrestling and cross country.
* Male and female athletes: different risk factors
The female athlete is doubly at risk for the development of an eating disorder. She is subject to the constant social pressure to be thin that affects all females in western countries, and she also finds herself in a sports milieu that may overvalue performance, low body fat, and an idealized, unrealistic body shape, size, and weight. Constant exposure to the demands of the athletic subculture added to those bombarding her daily on TV, in movies, in magazines, and transmitted by peers, may make her especially vulnerable to the lures of weight loss and unhealthy ways of achieving that loss.
Males also develop eating disorders but at a much reduced incidence (approximately 90% female; 10% male). Males may be protected somewhat by their basic biology and different cultural expectations.
View Part II
September 2nd, 2005
1. Get off a stop or 2 earlier during your bus or subway commute; walk the rest of the way.
2. Purposefully park you car a little further from the mall or store. It may not seem like much, but over weeks and months, these minutes of exercise add up.
3. Use the stairs instead of elevators and escalators whenever possible.
4. Consider buying a piece of cardiovascular equipment for your home (e.g. treadmill, bike, elliptical machine). Home models can be more reasonable than you think and you can’t beat the convenience.
5. When you get busy, try to combine your cardiovascular exercise with something that you do already. Hop on that piece of home equipment while watching TV, reading the newspaper or returning phone calls.
6. Make it fun! Try a new sport like tennis or rollerblading. The more that you enjoy exercise the more likely you are to stick to it.
7. Make it social. Walk with a friend, your spouse, or your family in the morning or evening.
8. Keep an exercise log. It will help to make you more accountable.
9. Take a walk for 20 minutes of your lunch hour.
10. Hire a personal trainer for a session or 2 to help you with your weight training and flexibility training. Then you’ll have the confidence to branch out on your own.
July 1st, 2005
Resistance training or weight training is probably the most neglected component of fitness programs but one of the most beneficial. Our body can basically be divided into 2 components. Fat mass consists of the body’s fat store, while fat free mass is a combination of non-fat tissue such as muscle, bone, internal organs etc. An important part of fat free mass is lean body mass, which is essentially muscle.
Muscle is metabolically active tissue. This means that it utilizes calories to work, repair and refuel itself. Fat requires very few calories, it just kind of sits there. As we enter our mid to late twenties, we slowly start to lose muscle as part of the natural aging process. This means that the amount of calories we need each day starts to decrease and it becomes easier to gain weight. By engaging in regular strength training exercise, it is possible to decrease this loss of lean muscle tissue and even replace some that has been lost already. Studies have shown strength training to increase lean body mass, decrease fat mass and increase resting metabolic rate (a measurement of the amount of calories burned per day). These effects may make it easier to manage one’s weight.
Another beneficial effect of resistance training pertains to bone health. In addition to weight bearing cardiovascular exercise, weight training has been shown to help fight osteoporosis. For example, in postmenopausal women, 2 strength training sessions a week for one year increased bone mineral density by 1%. A sedentary control group lost 2% in the same time period.
Finally, in older populations, resistance training can help maintain the ability to perform functional tasks such as walking, rising from a chair, climbing stairs and even carrying their own groceries.
Many people are intimidated by the idea of resistance training or are afraid of injury. They need not be. A great idea is to consult an expert. Consider hiring an exercise physiologist or personal trainer for a few sessions until you have the confidence to branch out on you own.
July 1st, 2005
Although there are no sure-fire recipes for good health, the mixture of healthy eating and regular exercise comes awfully close. Most of Nutrition Source is dedicated to singing the praises of a good diet. This is where exercise gets its due.
Regular exercise or physical activity can do everyone a world of good. It helps prevent heart disease, diabetes, osteoporosis, and a host of other diseases, and is a key ingredient for losing weight or maintaining a healthy weight.
With all these good things going for it, it’s mind boggling that only a minority of Americans get enough exercise or leisure-time physical activity to benefit.
Body-wide benefits
Studies that have followed the health of large groups of people for many years, as well as short-term studies of the physiologic effects of exercise, all point in the same direction: A sedentary (inactive) lifestyle increases the chances of becoming overweight and developing a number of chronic diseases. Exercise or regular physical activity helps many of the body’s systems function better and keeps a host of diseases at bay. According to the US Surgeon General’s report, Physical Activity and Health, regular physical activity:
* improves your chances of living longer and living healthier
* helps protect you from developing heart disease or its precursors, high blood pressure and high cholesterol
* helps protect you from developing certain cancers, including colon and breast cancer
* helps prevent or control type 2 diabetes (what was once called adult-onset diabetes)
* helps prevent arthritis and may help relieve pain and stiffness in people with this condition
* helps prevent the insidious loss of bone known as osteoporosis
* reduces the risk of falling among older adults
* relieves symptoms of depression and anxiety and improves mood
* controls weight
July 1st, 2005
We offer our exclusive Smooth brand of treadmills, home gyms and elliptical trainers. We are the only manufacturer of quality fitness equipment to primarily sell over the Internet. By selling factory direct and online, we eliminate the overhead costs of retail sales. That is why we are able to sell comparable equipment well below the price of our competitors. You get the convenience of shopping online combined with factory direct prices.
All of our Smooth Fitness® equipment is made to the highest standards. The Smooth brand is not your budget fitness equipment you will find in mass merchants. For example, our Smooth 9.25X is built with a powerful 3.0 continuous duty hp motor and an extra long 62″ treadbelt. And we back it with an industry leading lifetime warranty.
We designed our products to exceed normal requirements. We want our customers to focus on getting in shape and losing weight, rather then maintaining their fitness equipment. Our equipment is built to last, which is reflected in the warranties we provide.
Smooth Fitness® was established in 1984, beginning with brick and mortar fitness specialty retail stores that served the greater Philadelphia area. Recognizing the ever-growing popularity of the internet, Smooth was the first fitness retailer to begin selling online back in 1996 (the stone ages in internet e-commerce!) Since that time, Smooth Fitness® has made the internet our primary sales channel, experiencing tremendous growth year after year. The Smooth brand is the most recognized brand of fitness equipment on the internet. We have sold thousands of Smooth treadmills, elliptical trainers, and home gyms throughout the United States, and we are proud of the thousands of positive reviews we have received from our customers.
You may find when shopping for brand fitness equipment like True and Precor you are restricted to online purchases of only dealers in your regional area (Beware of warranty limitations). And consequently you are required to pay state taxes. The Smooth brand of fitness equipment is available throughout the U.S. and Canada (No warranty limitations). We not only ship through our two manufacturing facilities, but also our warehouses in NJ and NV.
Smooth Fitness® is not a retail company that also sells fitness equipment online as a side business. The Internet is our primary sales medium (over 90% of sales). We are geared towards the sale, service and fulfillment of cyber customers. Customers are assured of satisfaction through a 30 money-back guarantee. All treadmills and elliptical trainers are backed with 1-year in-house repair warranty (Lifetime parts warranty on home gyms). Should your equipment require service, there is an extensive nationwide network of certified technicians. In addition, customers can call or email inquiries to our professional service group.
Over the last several of years the purge of the Internet has resulted in the survival of the fittest. Those companies that were able to translate successful business practices to a virtual environment have reaped the rewards. Smooth Fitness® not only offers the convenience of shopping online, but also backs it with a business model designed to satisfy our customers. And don’t forget the factory direct prices!
We look forward to assisting you in achieving your fitness goals.
Sincerely,
Joe Alter
President
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June 29th, 2005
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- improve flexibility, strength, circulation and balance
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June 29th, 2005
The goals of every rugby player may differ, but may include the following:
* To increase muscle mass
* To maintain muscle mass – or in some cases, even to lose a little bit of the bulkiness in order to increase speed
* To lose fat mass
* To increase explosive power and short-term energy bursts interspersed in a 90-minute game of power and endurance
* To provide sustained energy and stamina that will last for months in order to partcipate in one of the fiercest competitions in the world
A rugbyplayer’s eating plan should:
* Be balanced
* Include a variety of foods
* Include enough carbohydrates as primary energy force, with the emphasis on the correct carbohydrates (low GI) for sustained energy thoughout the day, the weeks and the months of the competition
* Include enough protein to help with muscle building
* Only contain limited amounts of fats, especially animal fats and harmful trans-fatty acids
* Be assessed and revised on a regular basis
Phase 1: To increase muscle mass during the first few months
During the first few months of training (usually November to January), the diets of most rugby players are planned with one major goal in mind: to increase muscle mass.
The protein:carbo:fat ratio should be 50:40:10 during this bulking-up phase.
Phase 2: To increase speed and endurance during the competition phase
As soon as the official rugby competitions kick off, the players’ eating plans and training regimes should be adapted. The primary focus should shift from increasing muscle mass to facilitating speed and endurance.
For speed and endurance work, the protein:carbo:fat ratio should be 45:45:10. Rugby players should lower their protein intake and increase their carbo intake during the season.
Ideally, the fat intake should only be 10% of the total energy intake. This is much less than the average fat intake of the average South African rugby supporter, which is as high as 20 to 40% of his/her total energy intake.
How much protein does a rugby player need to increase muscle mass?
Scientific studies have shown that an athlete needs 1,8 g to 1,9 g protein per kg body weight to increase his muscle mass, and 1,2 g to 1,5 g protein per kg merely to maintain existing muscle mass.
This means that a typical lock forward weighing 100 kg needs about 190 g of protein per day if he wants to increase his muscle mass. A speedy center or wing weighing 70 kg will need 105 g of protein daily to ensure that he does not lose muscle mass.
How much meat should a rugby player eat?
In order to consume 190 g protein per day, a rugby player weighing 100 kg needs to eat 949 g of chicken/lean red meat, or 1 kg fish, or 800 g cheese, or 38 eggs, 5,7 litres of milk, or nine cups of lentils per day. These are staggering amounts of food.
Many of the foods containing protein are also rich in fat. In fact, the fat content of these foods are sky high. For example, an 800 g steak fillet contains 16 - 24 teaspoons of fat (100 g fat), 38 eggs contain 150 g fat (half a cup), while 800 g cheese contains 260 g (30%) fat.
It is just not possible to increase your protein intake without increasing your fat consumption. The phenomenon of protein and amino acid supplements provides a new option. Many rugby players use creatine and other protein supplements. There is sufficient scientifc evidence to support the notion that creatine supplementation and whey protein supplementation are beneficial.
June 25th, 2005
You need to focus on both the day of the match as well as the training week before the match. Adhering to your eating plan during the training week will ensure that you have adequate carbohydrate stores during the game.
This means that as far as possible, you should plan ahead and be prepared for all situations especially when travelling or staying in hotels which might test your discipline.
Practical tips:
1. Players should never try anything new on a match day – all dietary strategies should have been well rehearsed.
2. Eat a main meal at least three hours prior to kick off, focusing on carbohydrate-rich foods with a small amount of protein. This meal should be light and easy to digest. Avoid very high protein and fat as too much fat will make you feel uncomfortable and will not provide you with the energy you need.
Examples of pre-match main meals:
* Spaghetti or other noodles with little lean mince and/or vegetable or tomato-based topping (no cream)
* Chicken a la King and rice and peas/carrots
* Baked potato with tuna or chicken or vegetable-based topping
* Grilled chicken breast with mashed potato/sweet potato or stir-fry rice
* Extra bread, fruit and fruit salads and low fat yoghurt/low fat desserts can be included with this meal plus sports drinks
3. 1 ½ hours before kick off top up your fuel stores with a small snack.
Examples of pre-match top-up snacks
* Sandwiches with low fat cheese/ham/chicken/boiled egg/tuna/jam and peanut butter
* Muffins or pancakes or crumpets with honey/syrup or sugar and cinnamon
* Fresh fruit and low fat yoghurt
* Fruit smoothies
* Sports bars or cereal/breakfast bars and sports drinks
* If you lack appetite or if you cannot tolerate solid food, a liquid meal replacement (e.g. Ensure/Nestle Build-Up) is an alternative option.
4. Immediately before the game begins drink about 400-500ml fluid as this primes the stomach and assists with fluid emptying.
5. During the match fluid intake is important to prevent dehydration. Use every opportunity during the match to drink fluid such as stoppages, injury time and halftime. Familiarise yourself with your own fluid requirements in different environmental conditions.
6. Within 30-40 minutes after the match you should replenish carbohydrate, fluid and electrolyte losses (see examples of recovery snacks below). A small amount of protein also needs to be included.
Examples of post-exercise recovery snacks. Choose one to two options from the following list. Each of these post-exercise “recovery” snacks provides ~50g of carbohydrate + >10g protein:
* 250-350 ml carbohydrate energy drink + 250 ml liquid meal supplement (Nestle Build up)
* 200-300 ml fruit smoothie/milkshake
* 250 ml low fat fruit yoghurt or 1 Yogisip (350 ml)
* 200 ml (1 cup) Yogisip + Low fat energy bar
* Small handfull of lean biltong + low fat energy bar (e.g. Fast fuel, Power bar or Safari fruit bar)
* 2 Energade bars
* Sandwich with low fat cheese/cottage cheese/lean cold meat/chicken + 1 fruit
* Bowl of cereal with low fat/fat-free milk
* 10 slices (45×15x3 mm) lean biltong (30g) + 10 Super C’s or 10 jelly babies + water
* 2 small packets Baker Street Pretzels + 250 ml low fat yoghurt
* 340ml Amarhewu + 3tsp peanut butter
* 60g Morvite powder mixed into a smooth drink
* 2 cups smash with 2 tablespoons skim milk powder
7. A team approach to recovery is often helpful where the team/management organises suitable snacks and drinks.
8. Avoid alcohol and caffeine in the post-recovery period. Refer to Alcohol and fluid for further information. - (Shelly Meltzer and Associates, consultant dieticians to SARugby)
Article used with permission from www.sarugby.net.
June 25th, 2005
This is an issue that continues to confound athletes, coaches, parents and those of us who simply exercise for recreation.
Pre-exercise nutrition
Between three and 36 hours before a game or event, any meal you eat with solid food should contain lots of carbohydrates. This is especially true if you exercise or compete on a regular basis. Once eaten, carbohydrates are rapidly absorbed by the body and represent a quick source of energy for muscles.
Eating carbohydrates is particularly important if you are involved in a weekend long tournament or an endurance-type sport such as running, cycling or swimming.
To ensure that you get all the nutrients needed, eat a well-balanced diet packed with carbohydrates, a moderate amount of protein, and lots of vitamin- and mineral-rich fruits and vegetables. Good sources of carbohydrates include breads; legumes (peas and beans); grain products such as pasta, waffles and pancakes; dried and fresh fruits; and potatoes. Carbohydrate bars and sport drinks also can be good, and can be consumed up to one hour beforehand.
Please note that there is no reason to adjust your diet to consume extra fat or protein before exercise. Most all of us have sufficient fat stores to provide an endless supply of energy. And, since protein contributes such a small amount to the total energy used when we exercise, eating protein-rich food as part of your pre-game meal is unwarranted. In fact, too much fat and protein in the pre-game meal may hinder performance.
Be sure to drink sufficient fluids before you compete, which, depending on the environment, can mean two cups or more during the hour before you start.
Nutrition during exercise
During events that are 30 minutes or longer, such as distance running or playing two tennis matches in a row, you need to replenish carbohydrates and fluids lost during exercise. Carbohydrates should be consumed in the form of sugar, such as that provided in commercial sport drinks.
Don’t consume too much sugar without including fluids. This can pull water from your circulation into your stomach, where it is used to dilute the sugar so it can be absorbed. During moderate to high intensity activities I usually recommend 45 to 60 grams of carbohydrates per hour.
Again, fluids are essential. As little as 1 to 2 percent decrease in body weight due to fluid or sweat loss can hinder performance.
Food after exercise
Many people find that they are not hungry right after exercise and not eating is fine, as long as no intense exercise is planned over the next 24 hours.
If you plan to exercise vigorously within the next 24 hours, such as can happen during soccer, tennis or basketball tournaments, be sure to consume foods rich in carbohydrates. In fact, eating carbohydrates within one hour of stopping exercise results in increased amounts of this nutrient being stored in muscles.
And, despite the common myth, consuming a moderate amount of sugar in foods or drinks is allowable. Doing so does not lead to low blood sugar during exercise performed later in the day.
When finished with exercise for the day, meals should again be well balanced. For most people this means about 15 percent of calories from protein, less than 30 percent of calories from fat and the balance provided by carbohydrates.
June 25th, 2005
For tired athletes, Part 2
The two most important dietary for tired athletes are energy and carbohydrate intake, but other nutrients can also help to prevent chronic fatigue in athletes.
Protein
Protein is one nutrient that athletes tend to favour. Because there is a link between protein malnutrition and immune system depression, it may be a good idea to check if you are getting sufficient protein in your diet. A depressed immune system will make an athlete more susceptible to infections, particularly of the respiratory tract and this can lead to chronic fatigue.
Research results indicate that athletes who participate in resistance and/or endurance training need 1,3 to 1,8 g of protein per kg of body weight on a daily basis.
A 70 kg athlete would, therefore, need to eat between 91 and 126 g of protein per day. Interestingly enough studies have found that athletes who train at high altitudes need even more protein, namely 2,2 g per kg body mass per day.
A 70 kg athlete would thus need 154 g of protein a day when training at altitude. A 100 g portion of meat or fish provides about 25 g of protein, an egg about 7 g of protein and a 300 ml glass of milk about 10 g of protein.
All these high-protein foods also contain quite a lot of fat, so if you are protein-loading take care to reduce your fat intake (see below) and to use low-fat milk and dairy products, lean meat and fish and not to add too much fat during food preparation.
Fat
Researchers are at present not sure if athletes should increase their fat intake to improve endurance and boost their immune systems, or not.
Until we have greater clarity about the role of fat in the diet of high performance athletes, it is safe to obtain about 35% of energy from fat. This translates to about 80 g of fat per day for an athlete who uses 8 400 kJ. Five tablespoons of polyunsaturated margarine or cold-pressed oil or salad dressing will supply 80 g of fat to the diet. As mentioned above, high protein intakes will also provide considerable quantities of fat to the diet and must be taken into consideration when you are calculating your fat intake.
Vitamins
Exhaustive exercise causes a great deal of oxidative stress in the human body resulting in the formation of free radicals which can depress the immune system and contribute to chronic fatigue. Studies indicate that certain antioxidant vitamins can assist athletes to avoid chronic fatigue.
The following vitamins are powerful antioxidants and athletes can benefit from increasing their intake as follows:
* Vitamin C - rich sources are oranges, grapefruit, lemons, naartjies, pawpaw, spanspek, strawberries, guavas, Kiwi fruit, cabbage, cauliflower, broccoli, green peppers;
* Beta-carotene - best sources are yellow peaches, pawpaw, mangoes, spanspek, carrots, pumpkin, sweet potatoes, butternut;
* Vitamin E - cold pressed vegetable oils (wheat germ oil, cottonseed oil, avocado oil), leafy green vegetables (spinach), whole-grain cereals, liver and eggs.
Athletes should attempt to obtain these antioxidant vitamins from foods whenever possible, especially vitamin C and beta-carotene (the precursor of vitamin A).
There are, however, some indications that the population in general does not obtain sufficient vitamin E to meet increased needs, so that athletes who definitely have an increased requirement, may have to take vitamin E supplements.
Plant sterols
New avenues of research have found that certain plant compounds which are called plant sterols and sterolins, have a positive effect on the human immune system.
Athletes suffering from chronic fatigue may find it helpful to take plant sterol supplements.
Don’t overdose!
It is, however, important not to overdose on any supplement as this can also have negative effects on health.
Taking too much vitamin A can cause a number of potentially harmful side-effects such as flaky skin and liver damage. Always make sure that you take vitamin and mineral supplements as prescribed. Don’t fall into the trap of thinking that if a small amount (1 tablet/sachet) of a supplement a day does you good, then taking more will have even better results.
Vitamins and minerals are beneficial as long as you take them in moderation.
Hopefully these diet tips will help all of you who exercise intensively, to prevent chronic fatigue. - Dr I V van Heerden, D.Sc., 2 July 2001.
June 25th, 2005
Certain dietary changes can assist athletes suffering from chronic fatigue. One always thinks of athletes as bursting with energy and vigour and gives little thought to those also suffering from chronic exhaustion.
A number of dietary aspects can assist athletes in overcoming chronic fatigue.
What causes chronic fatigue?
Researchers are not certain why some athletes develop chronic fatigue, while others avoid this debilitating condition. However, there seem to be a number of factors that can contribute to this state, either singly or in combination:
* Over-training: The most obvious cause is thought to be over-training. Athletes, who push themselves relentlessly or exercise without proper schedules or supervision, tend to overdo things and then suffer the consequences. The answer is of course to pace yourself and to allow your body to recover from bouts of strenuous exercise before you commence the next round of exertion.
* Infections: Infections caused by viruses and bacteria can cause long-lasting fatigue in anyone and athletes are no exception. In fact, athletes may be even more susceptible to prolonged exhaustion after a viral infection because they are making such heavy demands on their body. Infections of the upper respiratory tract are particularly implicated and all athletes should make quite sure that they have fully recovered from an infection before they restart their intensive training schedules.
* Dehydration: Dehydration is another factor that can have long-lasting deleterious effects on performance and cause chronic fatigue. Always make sure that you are well hydrated before, during and after exercise.
* Eating disorders: Eating disorders are common among athletes; particularly those who need to keep their weight down to be able to compete successfully. Eating disorders such as anorexia and bulimia occur relatively frequently in female athletes who dread gaining weight more than they fear eating disorders. Anyone who suffers from an eating disorder automatically has an unbalanced dietary intake and is exposed to the danger of developing chronic fatigue. If you are an athlete suffering from an eating disorder, get help immediately by consulting a clinical psychologist, medical doctor and dietician.
* Anxiety and depression: Psychological factors such as anxiety and/or depression can also result in chronic fatigue. Athletes who worry about their performance or suffer from depression are more inclined to suffer from prolonged exhaustion than sportsmen and women who have a positive, relaxed and optimistic outlook on life. Get professional help from a clinical psychologist if you feel that you are plagued by anxiety and/or depression.
Stock up on energy
The most important dietary solution to chronic fatigue in athletes is to ensure that you are getting enough energy to meet your needs.
Two factors that play a crucial role in chronic fatigue are:
* Eating too little food to supply the amount of energy you need as an athlete to sustain your training programme, and
* The extra energy you require for events and low body weight.
It has been estimated that top athletes require from 8 400 to 25 000 kJ (depending on type of sport, age, sex and intensity of training). The fact that athletes need to carbo-load and most carbohydrate foods have a lower energy density than fatty foods, makes it even more difficult for athletes to ingest enough energy to meet their needs.
The best solution is to make quite sure that you are getting enough energy and if this is not the case, to use carbo-boosters in liquid or solid form (energy bars, etc).
Carbohydrate is essential
When an athlete exercises strenuously day after day, his/her muscle glycogen stores become totally depleted and such athletes are inclined to develop chronic fatigue.
If you train hard you need to take in 5-10 gram of carbohydrate per kg of body weight per day. As mentioned above, you may need to use liquid or solid carbo-boosters to ensure that you are getting sufficient carbohydrate. Take your carbs before, during and after exercise.
Research has shown that athletes who drink a carbohydrate-rich solution during exercise are much less prone to developing respiratory infections and chronic fatigue.
A variety of studies conducted in the USA reported that when top athletes used a 6% solution of carbohydrate (consisting of 60% glucose, 40% fructose, i.e. 36 g glucose and 24 g fructose per litre), during training, their post-exercise increases in stress-related hormone (cortisol) which has a negative effect on immune function, were significantly lower than in athletes who did not use carbohydrate supplementation during or after exercise.
So make sure that you top up your carbohydrates during training and afterwards to replenish your energy levels and muscle glycogen stores.
Next week we will have a look at some other dietary factors that can help to prevent chronic fatigue in athletes. - Dr I V van Heerden, D.Sc., 25 June 2001.
June 25th, 2005
Sports Nutrition Guides
For Carbo-loading
Few people realise that carbohydrate is the best-proven performance enhancing substance – and it’s legal!
How does it work?
Carbohydrates are the main fuel source during hard training and racing. Fat is also a fuel source, but is only utilized at low intensities. At race pace, you predominantly use carbohydrate as fuel as it yields energy at a much faster rate than fat.
Unfortunately, unlike fat, your body can only store a small amount of carbohydrate in your liver and muscles – these limited stores can become depleted within ~90 min of hard exercise, and as soon as these stores start running low, fatigue sets in (known as “hitting the wall”).
Therefore, by replacing your carbohydrate stores on a daily basis and especially during /after training and racing, you can maintain and/or spare your bodily carbohydrate stores, thereby delaying fatigue and improving your performance.
What should your training diet look like?
Carbohydrates should form the bulk of your meals/snacks to ensure refuelling of your carbohydrate stores on a daily basis:
* e.g. bread/ pasta/ rice/ couscous/ potato/ vegetables/ fruit/ low fat milk/ yoghurt or drinking yoghurt (Yogi-sip); add some concentrated carbohydrates to help boost your carbohydrate intake for optimal carbo-loading e.g. jam/ syrup/ honey/ energy drinks/ cooldrinks (avoid caffeine & alcohol as they increase urine production = dehydrate you)/ jelly tots/ jelly babies/ marshmallows/ fruit juice.
People who do not like the sweetness of these concentrated carbohydrates, or simply struggle to eat enough carbohydrates, can include “plain or neutral” glucose polymer powder (Refuel, Fastfuel) to their meals and/or drinks which will also help to boost their carbohydrate intake.
* Drink plenty of fluids leading up to the race. The colour of your urine should always be light/pale yellow.
Optimise your training capacity
A sufficient amount of carbohydrates during training is as crucial to your overall performance as is sufficient carbohydrates during racing.
Concentrated carbohydrates (high GI foods) are the food items of choice during and/or immediately after training or races as it is easy to eat (not very filling) and provide energy at a fast rate. It can be in liquid or solid form, depending on individual preference and comfort. Most people find drinking easier than eating during exercise. In this way, you can meet both your energy and fluid demands at the same time.
During a long race like the Argus, you might feel hungry, then, eating solid forms of carbohydrates is fine – as long as they are low easily digestible like potatoes (with a little bit of salt if you like), bananas etc. AND don’t forget to still keep on drinking. Remember to practise what you’re going to eat/drink during the Argus beforehand, for example during long cycling sessions and/or minor races.
Exercise and competition
During exercise and competition one should aim for a carbohydrate intake of 30-60g per hour; and 400-600 ml fluid per hour of hard training or competition, depending on body size, pace, weather conditions and most importantly, what you feel comfortable with.
Refuel your carbohydrate stores as soon as possible after exercise / racing. ~1-2 x 50 g carbohydrate portions should be ingested within 2 hours post-exercise for optimal recovery. If you don’t feel hungry at the time, then drink your carbohydrate energy drink, followed by a carbohydrate-rich meal or snack as soon as possible thereafter.
An additional benefit of taking a sufficient amount of carbohydrate before, during and after hard training and racing, is that it helps to give your immune system a boost and decreases your risk of infections.
The following portions each provide ~50g of carbohydrate:
* 500 ml Refuel / FastFuel / Soft drink
* 800 ml Isostar / Game
* 750 ml Energade
* 650 ml Powerade
* 1 jam or banana sandwich/roll
* 3 medium potatoes
* 9 jelly babies
* 3 pieces of fruit
* 3 ½ table spoons raisins
What about protein?
The main function of protein for an athlete is to help build and repair damaged muscle. Active people do need more protein than sedentary people, but there is a cut-off limit beyond which more protein doesn’t have any extra benefit!
Most people (active or inactive) eat much more protein than they need. Only a very small percentage of athletes might need to use a protein supplement e.g. those with a poor appetite, athletes on energy restricted diets, or strict vegetarians.
Exciting new research show that adding a small amount of protein to your post-exercise recovery snack will increase the rate of muscle repair, and enhance the rate of carbohydrate refuelling. In general you will have a faster recovery!
Examples of POST-Exercise snacks providing 50g Carbohydrates + ~10g protein:
* 300ml low fat sweetened yoghurt or Yogisip
* chicken in pita bread
* 15g biltong + 500-1000ml sports drink
* cereal + low fat milk
* 200ml low fat yoghurt + low fat Granola or Nutrigrain or Safari fruit bar
* 250-300ml liquid meal supplement eg. Sustagen Sport, Build-Up
* 250-350ml low fat milkshake.
Lastly, whilst eating sufficient amounts of carbohydrate and protein, aim to keep you’re your fat intake low (note: not completely fat free). A low fat intake, combined with a balanced diet and regular exercise helps to keep your body fat down. Excess body fat is detrimental to your health, as well as your performance as it’s a dead weight that slows you down, tires you out much quicker and increases your risk of injuries.
REMEMBER: starving yourself is not conducive to successful weight loss or performance.
- (Amanda Claassen, Registered Dietician (SA), Specialising in Sports Nutrition)
June 25th, 2005