Vitamin Needs for Athletes

Vitamins do not provide energy, but they are crucial for turning food into energy. The Institute of Medicine does not make vitamin recommendations specific to athletes because they say there is no specific need. While vitamins will not enhance your performance, a shortage will certaintly effect your performance.
Here's a view of the role vitamins play, as well as their Dietary Reference Intakes (DRI):

• Vitamin B1 (Thiamine) - helps break down carbohydrates and proteins for energy

DRI: 1.2 mg (men), 1.1 mg (women)

Good sources: Whole and enriched grains and fortified cereals

• Vitamin B2 (Riboflavin) - important in energy prduction and in red blood cell formation

DRI: 1.3 mg (men), 1.1 mg (women)

Good sources: Almonds, milk, yogurt, wheat germ, fortified breads and cereals

• Niacin - supports anaerobic and aerobic activity. Too much or too little niacin can shift your body's use of energy from fat to carbohydrates or vice versa; this might affect performance.

• DRI: 16 mg (men), 14 mg (women)
• Good sources: Meat, fish, poultry, peanuts, peanut butter and enriched grain products

• Vitamin B6 - used in over 100 metabolic reactions! This includes the production of energy.

• DRI: 1.3 mg (31-50 year-old), 1.7 (men 51 and over), 1.5 (women 51 and over)

• Good sources: Meat, fish, poultry, eggs, beans whole grains, seeds and oysters

• Vitamin B12 - Cruial for getting oxygen to tissues.

• DRI: 2.4 mcg
• Good sources: Seafood, meats, milk and cheese, eggs and fortified breakfast cereals

• Folate - important for cell production, heart health, and protection from birth defects.

• DRI: 400 micrograms

• Good sources: Enriched grains, dark leafy greens, whole-grain breads and cereals and citrus fruits

• Vitamin C - protects against infections and damages to he body.

• DRI: 90mg (men), 75mg (women)
• Good sources: citrus fruits (oranges, grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli and potatoes

• Pantothenic Acid- beaks down fats, proteins, and carbs into enrgy.

• DRI: 5 mg
• Good sources: Poultry, seafood, nuts, seeds, avocados and whole grains

• Biotin - used in energy production

• DRI: 30 mcg
• Good sources: Nuts, eggs, soybeans and fish

• Vitamin D - important for bone health

• DRI: 200IU, 400IU (51-70 years old), 600IU (71+ years old)
• Good sources: Fortified milk and cereals, cod-liver oil, seafood and eggs

Creatine: Good or Bad?

What is Creatine?

Creatine is a naturally occurring compound found in meat and fish and is responsible for providing energy to muscles. Vegetarians have less creatine stores than meat-eaters, as approximately 50% of creatine comes from dietary intake. 

How does it work?

Creatine is used primarily for bodybuilding purposes. It is thought that creatine increases energy to muscles by converting ADP to ATP by adding phosphate. Extra energy is available to muscle when performing anaerobic work and this results in more muscle! There are 3 kinds:

1. monohydrate
2. micronized
3. ethyl-ester.

The majority of creatine research has focused on creatine monohydrate.

What are the benefits?

• increased lean muscle mass 
• increased strength and power
• improvements in speed and single-effort sprint performances, as well as anaerobic endurance.

Is there any potential harm?

Although creatine is considered a safe form of supplementation, concern related to use may exist for people with preexisting kidney issues, as well as though who are taking ephedra or caffeine products.

Reports of side effects include:

• Thirst
• Mild headache
• Anxiety
• Irritability
• Aggression
• Nervousness
• Sleepiness
• Depression
• Abnormal heart rhythm
• Fainting or dizziness
• Blood clots in the legs (called deep vein thrombosis)
• Seizure
• Swollen limbs

How do I take it?

One of two ways:

1. The first is through a loading phase, in which you take 20 grams (g) for 5-7 days, followed by a maintenance phase of 3-5 g/day for periods of 2-3 months at a time.
2. The second form of supplementation is a simple protocol of supplementing with 3-10 g creatine/day for a period of 2-3 months with no loading phase. It is generally recommended to take at least 1-2 weeks off from creatine supplementation after a 2- to 3-month course in order to maintain a proper response mechanism in the body.

Reference: http://rd411.com/index.php?option=com_content&view=article&id=950:creatine-for-sports-performance&catid=78:sports-nutrition&Itemid=357

Fuel Sources and 'Carb Loading'

The foods you eat provide the fuel your body uses. As an athlete, you burn more fuel, so you need enough calories from the right sources to help you perform at top levels.

So what should you eat?

A balanced intake of carbohydrates, proteins and fats can provide the right level of fuel to give you the energy you need. Carbohydrates are the most important source of energy for endurance and power. Proteins help build new body tissues, and fats provide energy when you are exercising at lower intensity. 

So what is "carb loading"?

Each source provides different energy for different activities so what you eat at a certain time can affect your athletic performance. Enter "carb loading". This means eating foods high in carbohydrates a few days before an athletic event to build up an excess of glycogen in your muscles that be used during the activity. This can make you work harder and longer. 

So what are good foods for "carb loading"?

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The majority of your calories for your carbo loading should come from grains (pasta, rice, cereal, bread), fruits, juices, and vegetables. Also include a little protein at each meal to protect your muscles; limit fats. Be sure to choose low fat carbohydrates. When selecting your meals and snacks, carefully choose high carbohydrate foods, not high fat foods. The two often come together, such as butter on potato and cream in ice cream.

Best choices for carbo loading (highest in carbohydrates):

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• Spaghetti and pasta meals with tomato sauce
• Rice, potato, yams, stuffing — limit butter, gravy
• Lentils, chili with beans, split pea soup
• Bread, muffins, bagels, cereal
• French toast, pancakes, oatmeal
• Fruit - bananas, pineapple, raisins, figs
• Apple crisp, date squares, fig bars
• Jam, jelly, honey, syrup
• Juices - apple, grape, cranberry, orange
• Blenderized fruit and juice smoothies
• Sherbet, sorbet, frozen yogurt

Poorer choices for carbo loading (lower in carbohydrates):

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• Pizza & pasta meals with lots of meat, cheese
• French fries, fried rice, buttery potato
• Meals with lots of meat or cheese
• Donuts, croissants, danish pastry
• Eggs, omelets and breakfast meats
• Butter, margarine, cream cheese
• Cookies, chips, high-fat snacks
• Desserts made with lots of butter
• Beer, wine, alcohol
• Milk shakes, frappes
• Ice cream 

References:

http://www.women-running-together.com/carboloading.html

http://www.pamf.org/teen/health/nutrition/

Athletes with Gluten Sensitivities

Gluten reduces the absorption of nutrients and leads to poor nutrition and lack of energy which can obviously effect training and performance. Athletes need to ensure they are focusing on these areas to feel better and enjoy training:

 

• Follow a gluten-free diet as a permanent eating style.
• Eliminate symptoms such as indigestion, abdominal pain, diarrhea, and chronic fatigue that are associated with exposure to gluten.
• Improve energy levels during exercise.
• Prevent complications of Celiac disease such as anemia, vitamin and mineral deficiencies, and bone mineral disturbances.

These goals can be achieved pretty easily. Gluten-free foods are available in large grocery stores, specialty markets, and on the Internet. Read labels carefully to ensure that foods are gluten-free. Gluten may be
present in un-expected places, such as stabilizers, sauces, malt, medications,and supplements.When traveling, bring gluten-free foods; inform restaurants and airlines of your needs. Obviously, a well rounded diet makes a world of difference in feeling your best. A food diary is useful in identifying sources of unintended gluten consumption.

Performance Foods for Gluten-Free Diets:

• Whole grain and enriched gluten-free carbohydrate sources: rice, corn, flax, quinoa, amaranth, millet, potatoes, buckwheat, soy, tapioca, wild rice.
• Healthy fats: vegetable oils, flaxseed, tuna, salmon, nuts, seeds
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• Protein sources: meat, poultry, seafood, un-breaded fish, eggs, dairy foods, nuts, seeds
• Fruits, fruit beverages, fruit drinks
• Vegetables (fresh, frozen, canned), vegetable juices
• Snacks such as corn chips, rice cakes, gluten-free pretzels
• Gluten-free specialty sports foods such as gluten-free sports bars and gels

Team Gluten Free is a website devoted to making athletic life enjoyable living the gluten-free lifestyle. Enjoy!

Reference: http://www.scandpg.org/local/resources/files/2009/SD-USA_Fact_Sheet_Gluten_Sensitivity_In_Athletes_Oct%2009.pdf

Hydration

Never underestimate the importance of drinking enough water! While exercising, re-hydration is an important fuel to keep you body achieving its best. Here are some goals for the road:

• Begin activity well hydrated by drinking fluids during the day and within the hour before the activity.
• Replace sweat losses by drinking fluids regularly during activity.
• Rehydrate after performing to replace weight lost as fluid during activity.

Follow a personalized fluid replacement plan to prevent the consequences of excessive (>2% body weight loss) dehydration such as early fatigue, cardiovascular stress, increased risk of heat illness, and decreased performance.

But how much to drink for what activities? Aim for the following:

• For short duration (<60 minutes), low to moderate intensity activity, water is a good choice to drink before, during, and after the activity.
• Sport drinks (6-8% carbohydrate) are good options for moderate to high intensity activity lasting longer than 60 minutes, especially when the goal includes replacing carbohydrate and electrolytes.
• For those who experience high sodium losses while performing, eat salty foods in a pre-activity meal.
• Good sources of fluid include water, sports drinks, juices, soups, smoothies, fruits and vegetables.

Ref: Hydration. http://www.scandpg.org/local/resources/files/2010/SD-USA-Fact-Sheet_May-2010_Exercise-Hydration_aa.pdf. Feb 2012. 

Food is Fuel, Part II

Eating for recovery is very important! After exercise, it is crucial to nourish you body for the following reasons:

• To restore fluid and electrolytes that are lost in sweat (sodium and potassium). You can actually weigh yourself before and after exercise to see how much was lost!
• To replace muscle fuel that were used during the activity (by eating carbohydrates).
• To repair damaged muscle tissue and to help the growth of new tissue (by eating protein).

Begin nutrition recovery with a snack or meal within 15-60 minutes following exercise or physical activity. You should drink plenty of water or (for intense activity) a carbohydrate-electrolyte sport drink to replenish fluids and electrolytes lost in sweat. If you aren't hungry after a training session, drink your recovery with liquid foods. The most important aspects of a recovery meal/snack are fluids, protein, carbohydrates and electrolytes. 


Here are some recovery meal/snack ideas to get you going on the road to recovery!

• Smoothie made with yogurt/milk, protein powder, and fruit
• Banana, PB & crackers and chocolate milk
• Whole wheat pita sandwich with turkey and veggies served with pretzels and low-fat milk
• Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla
• Stir fry with lean steak (or chicken!), broccoli, bell peppers, carrots + brown rice

Ref: Eating for Recovery. April 2009. http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/. 17 Feb 2012.

Food is Fuel!

Good nutrition is the first step in ensuring great performance on the field or in the gym. But what do you eat before you start competing? 
There are some thing that you should keep in mind before you work out:

•  Consume a carbohydrate-rich snack or meal before exercise to top off muscle stores. 
• Include small amounts of protein in your pre-exercise meal/snack. Protein helps build and repair muscle tissue and it may help reduce muscle soreness afterwards. 
• The meal/snack should be low in fat and fiber so it is easily digestible. 

Need some ideas to get you started? 

3–4 Hours Before Exercise

• Peanut butter & honey on toast 
• Fruit and yogurt smoothie with low-fat granola
• Oatmeal with skim milk and a banana
• Turkey sandwich on whole wheat

30–60 Minutes Before Exercise

• Sports drink or water - sports drinks are a good source of sodium if you are losing a lot of water through sweat. Be careful with these though; they are not needed for most people and provide a lot of sugar. Water is best for low-to-moderate activity. 
• Piece of fruit

Experiment with different food combinations at different times to see what works best for your body. The key to sports nutrition is a plan that fits your lifestyle.

Ref:

Eating Before Exercise. April 2009. http://www.scandpg.org/local/resources/files/2009/SD-USA_Fact_Sheet_Eating_Before_Exercise_Apr09.pdf. 3 Feb 2012.