SPORT NUTRITION TIPS
I believe most people understand the benefits of exercise to promote a healthier lifestyle. A balanced combination of cardiovascular exercise and resistance training will be of great benefit to most people. This can be easily accomplished at home or in a fitness facility; whatever suits you the best. I think the key is to just to do your best to be more active in some way. We sometimes forget that our bodies need the proper fuel to exercise, especially with prolonged, intense activity.
How do you properly prepare your body for optimum performance? Choose food slighter higher in carbohydrate with adequate protein, fat and fiber prior to exercise. A balanced meal is best 3-4 hours before exercise then a small snack 1 hour prior. Bars are OK but I like a fruit -protein combination like an apple and nuts for example. The importance of fluids cannot be over emphasized. Dehydration will decrease performance and if you feel thirsty during activity you are behind. Consider consuming 15-20 ounces 2-3 hours before exercise; 8-10 ounces 10-15 minutes right before exercise; 8-10 ounces every 30 minutes during exercise. IF your session is longer than 90 minutes I would consider 8-10 ounces of sports drink (no more than 6% carb) every 15-30 minutes. Obviously, these are guidelines and may vary depending upon the activity and weather conditions.
Everyone’s needs are different and higher demand athletes should talk with a sports nutritionist. No matter what you level of exercise is you should do your best to eat balanced every day. This allows you to be productive all day. Research does show us that eating a 4:1 ration of carbohydrates to protein after exercise will keep your energy stores higher than if you were consuming carbohydrates alone. To keep your energy stores ready for continued training you should eat within 2 hours of endurance training; 0.3-0.6 grams of carbohydrate for each pound. Hydrolyzed whey protein is a good source of amino acids and protein. Amino acids are necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise.
Serious athletes should weight themselves before and after endurance exercise. Experts recommend consuming 20-24 ounces of water for every one pound lost. If the activity is longer than 90 minutes consider a sport drink as previously stated.
We also must understand that exercise causes increased free radicals, especially prolonged exercise. Free radicals are produced during normal cellular metabolism. These free radicals can produce an inflammatory response to the cell with resulting damage. This can also contribute to fatigue. Studies support anti-oxidant use to protect against exercise induced oxidative stress.
Anti-oxidants should be considered in reducing exercise induced oxidative stress. One of my favorites is naturally occurring sea kelp (ecklonia cava). It is fat soluble allowing it to work longer in the body at the cellular level. It is also supplies minerals, improves focus and reduces inflammation. I have received comments from trainers and athletes that tell me their recovery is improved. N-acetylcysteine and alpha lipoic acid are also important because they are manufactured at the cellular level. This is another reason why nutrition is so important, to prevent depletion of these vital substances.
Poly-Resveratrol increases mitochondrial biogenesis (energy at the cellular level) and may help reduce lactic acid as well which helps in the recovery period. Sulforaphane has also been shown to protect cells from damage
Vitamin needs are plenty and most are consumed in a balanced diet: B1(thiamine), B2 (riboflavin), Niacin, B6, B12, Folate, C, Pantothenic Acid, Biotin, D, Co q 10.
If you really want to know what you body needs consider a blood and urine test by Genova Diagnostics to examine your vitamin levels, toxins, amino acids and oxidative stress. Other companies offer these tests as well.
In summary, do not forget about the importance of balanced nutrition, minerals and anti-oxidants to keep your energy stores optimum for recovery and future work outs. The importance of hydration cannot be overstated. Factors such as high altitude, increased temperatures, sweating and exercise duration and intensity require increased intake. You may want to consider weighing yourself before and after prolonged activity to be sure you are not depleting yourself. Be smart, get to know and listen to your body, it knows what it wants.
Stay balanced for optimum health and quality of life.
To your health and wellness,
Dr Vic
