Many athletes have questions about recovery nutrition, and whether or not there is truly a “window” of opportunity to replace glycogen after a workout. The short answer is “yes” there is a definite window when you are best able to replace your body’s depleted glycogen stores. However, there are actually several phases when you can replace your glycogen. Before we get into these phases, some of you may be wondering “what is glycogen?”
Glycogen is the storage form of glucose (and glucose comes primarily from the breakdown of carbohydrates). The liver can store some glycogen, but the majority of our glycogen stores are in our muscles. Every type of workout will use some amount of muscle glycogen, therefore carbohydrate is the nutrient you need to focus on for recovery.
There is a 30 – 60 minute window immediately after hard exercise (lasting an hour or longer) when your muscle glycogen stores are very low and will readily absorb carbohydrate and resynthesize glycogen most rapidly. However, the rate at which your body will resynthesize glycogen remains fairly high for 2 hours after exercise, and is still slightly elevated up to 6 hours after exercise. After 6 hours, glycogen resynthesis slows down dramatically.
How important it is for you to take advantage of the “rapid window” depends on your training schedule. If you are training only once every 24 hours, it is not quite as important for you to eat in this window; you can basically replace your glycogen stores more slowly over the rest of the day. However, if you are going to be training again in 12, 8 or even 4 hours, it is extremely important that you refuel in this rapid window. In this situation, after a hard training session ideally you would consume 0.5 to 0.7 grams of carbohydrate per pound of your body weight in that 30 – 60 minute window. You would consume this same amount of carbohydrate again 2 hours later. The rest of the day you would consume snacks and meals with some carbohydrate depending on your training schedule and total carbohydrate needs.
So what are the best types of carbohydrates to consume to replenish your glycogen stores? Studies have shown that both liquid and solid carbohydrate will adequately refuel the body after exercise. It is possible that higher glycemic index (GI) foods (such as sports nutrition supplements, breads, and cereals) may enhance glycogen synthesis. If you are taking advantage of the rapid window (30 – 60 minutes), you may choose to use high GI foods at that time, and for the rest of the day use a mix of moderate and low GI foods.
Many people have experienced the symptoms of glycogen depletion in a single training session or competition if they have not eaten enough carbohydrate and have “burned” up all of their stores due to the duration of the event (often known as “bonking” or “hitting the wall”). It is possible that many more people have experienced the symptoms of glycogen depletion over a longer period of time without even realizing it. If you consistently under eat carbohydrate and you are doing endurance training, over about one week’s time, you will likely start to feel sluggish, have a “heavy” feeling in your legs, have difficulty increasing your effort (particularly during interval training), and may even have difficulty maintaining your normal intensity and duration of exercise. If you are experiencing these symptoms, it is very likely that your glycogen stores are not being replenished adequately due to chronic under consumption of carbohydrate. So, eat more carbs!
Friday, July 31, 2009
Wednesday, July 15, 2009
Healthy Fish, Healthy Body, Healthy Ocean
We’ve all heard how important it is to include fish in our diet to improve our overall health. However, most of us have also heard we need to be cautious about eating fish because of possible contamination with mercury, PCBs, and other toxins. Throw in ecological “devastation” and it can make choosing to eat fish a daunting task! So what are we to do?
To minimize your risk of consuming fish that have been contaminated with mercury or polychlorinated biphenyls (PCBs), avoid large fish. Large fish are “longer lived” which is one reason they have higher levels of mercury and PCBs. This would include shark, tilefish, king mackerel, swordfish, and bluefin tuna. Some smaller fish, such as grouper, may also have high levels of toxins.
As far as the health benefits of fish, a major reason why fish is so good for us is because in general it is low in saturated fat (the “bad” fat), and is usually a good source of omega 3 fatty acids (one of the “good” fats). Omega 3 has gotten a lot of press for its anti-inflammatory properties, its ability to lower triglycerides, its anti-clotting factors, as well as a host of other potential benefits. The types of omega 3 fatty acids from “marine” sources tend to be the most readily used by the human body. The type of omega 3 from land plant sources is not as readily used (our bodies have to convert it to the other types before it is efficiently used). Therefore, seafood omega 3 is the most highly recommended.
If you enjoy seafood and want to get the most health benefit out of it, while minimizing your impact on the ocean, develop a relationship with the person selling you fish! This person should be able to answer any questions you have about the fish (where it comes from, if it is farm raised what it is fed, if it is “overfished,” etc.).
Wild fish are usually a safe option. The Marine Stewardship council puts its blue and white logo on fish coming from fisheries that minimize the impact on the environment, keep populations within sustainable levels, and meet all laws of sustainability (local, national, and international). Shopping from fisheries that are certified will minimize your chances of consuming wild fish that have high levels of PCBs. Some examples of “safe” wild seafood include Alaskan salmon, US North Pacific sablefish, and Oregon pink shrimp.
Farmed fish may also be a good option if coming from well-regulated farms. Some examples of good choices include domestic barramundi, rainbow trout, oysters and mussels.
Some domestic shrimp farms are classified as livestock farms and therefore have been able to obtain USDA organic certification. However, the USDA does not offer organic certification for other types of seafood that are classified as aquaculture farms. Keep in mind that you may see an “organic” label on fish that comes from international producers.
To summarize, the following fish are good for you and for the ocean: anchovies, Atlantic mackerel, farmed rainbow trout, farmed oysters, Alaskan or Canadian sablefish, wild Alaskan salmon, sardines, and US farmed shrimp.
To minimize your risk of consuming fish that have been contaminated with mercury or polychlorinated biphenyls (PCBs), avoid large fish. Large fish are “longer lived” which is one reason they have higher levels of mercury and PCBs. This would include shark, tilefish, king mackerel, swordfish, and bluefin tuna. Some smaller fish, such as grouper, may also have high levels of toxins.
As far as the health benefits of fish, a major reason why fish is so good for us is because in general it is low in saturated fat (the “bad” fat), and is usually a good source of omega 3 fatty acids (one of the “good” fats). Omega 3 has gotten a lot of press for its anti-inflammatory properties, its ability to lower triglycerides, its anti-clotting factors, as well as a host of other potential benefits. The types of omega 3 fatty acids from “marine” sources tend to be the most readily used by the human body. The type of omega 3 from land plant sources is not as readily used (our bodies have to convert it to the other types before it is efficiently used). Therefore, seafood omega 3 is the most highly recommended.
If you enjoy seafood and want to get the most health benefit out of it, while minimizing your impact on the ocean, develop a relationship with the person selling you fish! This person should be able to answer any questions you have about the fish (where it comes from, if it is farm raised what it is fed, if it is “overfished,” etc.).
Wild fish are usually a safe option. The Marine Stewardship council puts its blue and white logo on fish coming from fisheries that minimize the impact on the environment, keep populations within sustainable levels, and meet all laws of sustainability (local, national, and international). Shopping from fisheries that are certified will minimize your chances of consuming wild fish that have high levels of PCBs. Some examples of “safe” wild seafood include Alaskan salmon, US North Pacific sablefish, and Oregon pink shrimp.
Farmed fish may also be a good option if coming from well-regulated farms. Some examples of good choices include domestic barramundi, rainbow trout, oysters and mussels.
Some domestic shrimp farms are classified as livestock farms and therefore have been able to obtain USDA organic certification. However, the USDA does not offer organic certification for other types of seafood that are classified as aquaculture farms. Keep in mind that you may see an “organic” label on fish that comes from international producers.
To summarize, the following fish are good for you and for the ocean: anchovies, Atlantic mackerel, farmed rainbow trout, farmed oysters, Alaskan or Canadian sablefish, wild Alaskan salmon, sardines, and US farmed shrimp.
Tuesday, July 7, 2009
Do You Know Your Sweat Rate?
Now that we are smack dab in the middle of summer, there is no escaping the heat. For those of you who are exercising outdoors, it is extremely important that you stay well hydrated. Why does this matter? Because becoming dehydrated can have significant negative impacts on your performance. It can also lead to painful cramps, fainting, and heat exhaustion.
A general rule of thumb is to make sure that your urine is very pale yellow (almost clear) through out the day. However, note that if you are taking a high dose of B vitamins, the first few times you urinate after taking these vitamins your urine will likely be a very bright yellow. This does not mean you are dehydrated, it merely indicates that you are excreting “excess vitamins” that your body cannot use.
Many athletes will become dehydrated in competition because they often forget to drink enough fluids during their event. The longer the event, the higher the risk of becoming dehydrated. This can happen in training as well, particularly if the athlete has to carry their own fluids.
How do you avoid becoming dehydrated while training, as well as in competition? First of all, make sure you are well hydrated before you start exercising. This means just before you begin training or competition, your urine should be very pale yellow.
The next step is to hydrate according to your sweat rate. How do you know what your sweat rate is? There is a fairly easy way to calculate this. Pick a day when you can train for at least an hour in conditions similar to what you would normally be training in. Weigh yourself in the nude and record your weight. Proceed to run/cycle/swim, etc. for an hour or longer. Keep track of how much fluid you drank while you were working out. Try to avoid urinating immediately after your workout. After completing your workout, dry yourself off as much as possible then re-weigh yourself, again in the nude. Now subtract your post-workout weight from your pre-workout weight and add the weight of the fluids you drank. Divide this number by the amount of time you trained and you have your sweat rate. Remember that 16 ounces equals one pound.
Here is an example: Jack weighs 165 pounds prior to his workout. He then goes and runs for 1.5 hours, during which time he drank 16 ounces of water (or 1 pound). He gets home and weighs himself again. He is down to 163 pounds. His sweat rate is (165 – 163 ) + 1 divided by 1.5 hours or 2 pounds per hour.
This means Jack needs to drink 32 ounces of fluid per hour when he is working out. If he does not, he is going to have to make sure he replaces this much fluid as soon as possible afterward.
If you regularly compete in completely different conditions than you train in, it is helpful to try to mimic those conditions at least once for the purposes of calculating your sweat rate to guide your hydration needs for competition.
A general rule of thumb is to make sure that your urine is very pale yellow (almost clear) through out the day. However, note that if you are taking a high dose of B vitamins, the first few times you urinate after taking these vitamins your urine will likely be a very bright yellow. This does not mean you are dehydrated, it merely indicates that you are excreting “excess vitamins” that your body cannot use.
Many athletes will become dehydrated in competition because they often forget to drink enough fluids during their event. The longer the event, the higher the risk of becoming dehydrated. This can happen in training as well, particularly if the athlete has to carry their own fluids.
How do you avoid becoming dehydrated while training, as well as in competition? First of all, make sure you are well hydrated before you start exercising. This means just before you begin training or competition, your urine should be very pale yellow.
The next step is to hydrate according to your sweat rate. How do you know what your sweat rate is? There is a fairly easy way to calculate this. Pick a day when you can train for at least an hour in conditions similar to what you would normally be training in. Weigh yourself in the nude and record your weight. Proceed to run/cycle/swim, etc. for an hour or longer. Keep track of how much fluid you drank while you were working out. Try to avoid urinating immediately after your workout. After completing your workout, dry yourself off as much as possible then re-weigh yourself, again in the nude. Now subtract your post-workout weight from your pre-workout weight and add the weight of the fluids you drank. Divide this number by the amount of time you trained and you have your sweat rate. Remember that 16 ounces equals one pound.
Here is an example: Jack weighs 165 pounds prior to his workout. He then goes and runs for 1.5 hours, during which time he drank 16 ounces of water (or 1 pound). He gets home and weighs himself again. He is down to 163 pounds. His sweat rate is (165 – 163 ) + 1 divided by 1.5 hours or 2 pounds per hour.
This means Jack needs to drink 32 ounces of fluid per hour when he is working out. If he does not, he is going to have to make sure he replaces this much fluid as soon as possible afterward.
If you regularly compete in completely different conditions than you train in, it is helpful to try to mimic those conditions at least once for the purposes of calculating your sweat rate to guide your hydration needs for competition.
Wednesday, July 1, 2009
Do You Know Where Your Food Comes From ?
Wow, I can’t believe it is already July! Where did the month of June go? This weekend we will be celebrating our nation’s Independence. For a lot of people, that means days off from work, cook outs, going to the lake or beach, and generally spending time with family and friends. I hope we can all take some time out of our festivities to remember those who have paid the price (and are still paying the price) for the freedoms we enjoy.
As Americans, we enjoy many advantages that a lot of people around the world do not. One of these “advantages” is an abundant food supply. However, as with all things, sometimes too much of a “good thing” can be bad.
Our nation has really gotten away from the traditional small farm model; most of our food is now supplied by giant industrial food companies such as Monsanto. Because of this, a lot of us no longer know anything about our food: how it is grown, how it is harvested, and if you are a meat eater, what the animals you are eating are fed, how they are housed, how they are slaughtered, etc. This lack of knowledge can create huge problems, particularly when outbreaks of food borne illness (or food poisoning) occur. The larger the supply chain, the harder it is to figure out who caused the contamination.
When you buy locally, you know who your farmer is. By knowing your farmer, you can very often “tour” the farm and see for yourself how the food is produced, harvested, and brought to market. This knowledge can really put your mind at ease because you know firsthand who is handling your food. An added benefit of buying locally is that your food stays fresh longer, without unnecessary preservatives. When you buy locally, often produce will last for 2 weeks or longer; when you buy it in the grocery store, it has already been “traveling” for many days (or weeks) as it is being processed, which is why it will often go bad in your refrigerator within a few days.
If you are on the fence about buying food locally, I would encourage you to do some research on your own. There is a great movie that has just been release nationwide called “Food Inc.” This movie is all about our nation’s food supply, including the effects on farmers, consumers, and the environment. For more information on this movie, and to see if it is showing near you, check out http://www.foodincmovie.com/about-the-film.php
As Americans, we enjoy many advantages that a lot of people around the world do not. One of these “advantages” is an abundant food supply. However, as with all things, sometimes too much of a “good thing” can be bad.
Our nation has really gotten away from the traditional small farm model; most of our food is now supplied by giant industrial food companies such as Monsanto. Because of this, a lot of us no longer know anything about our food: how it is grown, how it is harvested, and if you are a meat eater, what the animals you are eating are fed, how they are housed, how they are slaughtered, etc. This lack of knowledge can create huge problems, particularly when outbreaks of food borne illness (or food poisoning) occur. The larger the supply chain, the harder it is to figure out who caused the contamination.
When you buy locally, you know who your farmer is. By knowing your farmer, you can very often “tour” the farm and see for yourself how the food is produced, harvested, and brought to market. This knowledge can really put your mind at ease because you know firsthand who is handling your food. An added benefit of buying locally is that your food stays fresh longer, without unnecessary preservatives. When you buy locally, often produce will last for 2 weeks or longer; when you buy it in the grocery store, it has already been “traveling” for many days (or weeks) as it is being processed, which is why it will often go bad in your refrigerator within a few days.
If you are on the fence about buying food locally, I would encourage you to do some research on your own. There is a great movie that has just been release nationwide called “Food Inc.” This movie is all about our nation’s food supply, including the effects on farmers, consumers, and the environment. For more information on this movie, and to see if it is showing near you, check out http://www.foodincmovie.com/about-the-film.php
Subscribe to:
Posts (Atom)
Posts
