Book Review: Fat Chance

Posted on September 12, 2013 by kmichaud87

Looking for a good book? This is one MUST READ book! I enjoy listening to podcasts while working sometimes. My favorite podcast is Vinnie Tortorich, America’s Angriest Trainer. I HIGHLY recommend you listen to his podcast and then go out and buy his bestselling book, Fitness Confidential. I will be doing a book review of that very shortly. Vinnie has always recommended Dr. Robert Lustig’s Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease on his podcast and after IMLP I finally had some free time to pick it up and finish it.

Source: Amazon

I’ve read a lot of books within the past month and Lustig’s is by far the best one to read. I think this book should even be a required reading book in high schools and college. That’s how much I think everyone needs to read this book. Go buy it. Now!

Who is Dr. Lustig? Well, he is an internationally renowned pediatric endocrinologist who has spent the past 16 years treating childhood obesity at some of the top hospitals in the world, such as St. Jude’s Children’s Hospital and UCSF Benioff Children’s Hospital. Sooo… I would say that he knows his shit better than those Jillian Michaels and Dr. Oz characters.

Dr. Lustig became famous for his at-the-time, very controversial you-tube video called “Sugar: The Bitter Truth.” And, yes, I think you should watch that too. Fat Chance documents the science and politics that have led to the current obesity pandemic that no longer just affects the United States, but the entire world. I went on a medial mission to Costa Rica and Nicaragua in 2011 and I was surprised beyond belief the number of overweight and obese people and the number of fast-food joints in those countries. Hell, Costa Rica has a Denny’s!

Lustig reveals and outlines all the bad research that has been conducted over the years by the government and big food. Personally, I think a lot of those scientists who were involved in many of those studies should have their PhD’s removed. It’s rather disgusting how many people will sell-out to the food industry and politicians. Ok, end rant.

The book begins by setting up a valid argument why the government’s view of “calorie in, calorie out” is bullshit. I hate that term. When discussing food with my clients I always ask them “what is a calorie?” No one has yet to answer correctly. It’s because we have been brainwashed over the years to think of food as calorie in, calorie out. That’s how you’re suppose to lose weight, right? Wrong! Believe me, I was one of those people for a long time too, but the more I read (from reputable and educated sources!!) the more I learn that I have been completely duped all my life. Lustig is an endocrinologist meaning that he is a specialist in hormones and the biochemistry of the human body.

Lustig talks a lot about hormones, ya know, since he gets hormones. Hormones have a profound effect on our metabolism and how we view food. Fat Chance outlines ways to readjust our key hormones that regulate hunger, reward, and stress. That is done mainly by eliminating sugar. Sugar is an addictive toxin to our bodies. We live in a society today that thinks dietary fat is bad. Low-fat this and low-fat that. Well, guess what happens when you remove fat from food products? The food tastes like crap and the manufactures pump it full on sugar. Read the book and find out why sugar is bad for you. I’m serious, do it.

The evolution of nutritional science is what really fascinates me. Back in the early to mid-1900’s we got the science right. And then big food and some idiots got involved. The leading cause of death today in the United States is heart disease, but in the next decade or so we will see that shift to diabetes and other metabolic-related diseases, which heart disease can be considered one. In 1957 John Yudkin, a British physiologist and nutritionist, postulated that a dietary component caused heart attacks. By 1964, through natural observation studies he theorized that the consumption of sucrose was associated with heart disease. Yudkins published numerous papers on the biochemistry of sucrose and was the first person to warn us that excessive consumption could lead to heart disease, diabetes, GI diseases among other diseases.

Now, back in the United States we have Ancel Keys, a Minnesota epidemiologist. In the early 1950s Keys spend some time in England where we witnessed a large rise in heart disease. The typical English diet consisted of high fat and high cholesterol items, such as fish and chips. He noticed that those who are well fed in both the US and UK were those who could afford meat, but also seemed to suffer the most from heart disease. In the 1960s and 1970s Keys published numerous studies indicating that heart disease patients had higher cholesterol levels than non-heart disease patients. In 1980 Keys published his “Seven Countries” study, a 500-page paper that concluded that dietary fat was the single cause of heart disease. Which, the United States government and medical community has since run with. However, there are four major problems with his thesis.

The first being that his Seven Countries study started out as a Twenty-two Countries study. The seven countries he used in his study were: Japan, Italy, England, Wales, Australia, Canada, and the US. The relationship between dietary fat and heart disease looked quite convincing when the data was plotted. However, when he plotted the other countries (Austria, Ceylon, Chile, Denmark, Finland, France, Germany, Ireland, Israel, Mexico, Netherlands, New Zealand, Norway, Portugal, Sweden, and Switzerland), the correlation was almost non-existent. He also actively chose not to include indigenous tribes, such as the Inuit, Tokelau, and Maasai and Rendille, who eat only animal fat and have the lowest prevalence of heart disease on the planet. How’s that for science? Second, the role of dietary fat in heart disease is complicated by trans fat, which has signficant scientific studies to link it to metabolic syndrome. The use of trans-fats peaked during the 1960s and most likely were not considered a variable by Keys.

Third, if you look at the correlation itself, it is a problem. Japan and Italy eat the least amount of saturated fat and have the least amount of heart disease. But, they also eat the least amount of dietary sugar out of all the countries included. How do you know if it’s the sugar or the fat causing heart disease? Fourth, Keys admits that he correlated sucrose with saturated fat, but it was not important enough to him to remove sucrose from the equation. When one completes a multivariate correlation analysis, a common statistical tool that determines whether A causes B regardless of the impact of C, D, and E, one has to do the calculation both ways. In other words, Keys would have had to hold sucrose constant and show that dietary fat still correlates with heart disease. Basically, Keys used bad science. And then the government took it and ran with the idea.

This is just one of the studies Lustig discusses in his book. He discusses many more that are just as interesting. The end of the book concludes with two sections. One is on the personal solution and the other is on the public health solution. I absolutely loved the public health section because I am a public health professional. In society today we have this notion that obesity is an individual problem. That person eats too much, doesn’t exercise and it’s their fault they are fat. Lustig will tell you that’s rarely the problem. The public health section discusses ways as a society that we can conquer the impending obesity pandemic.

Overall, you will be crazy not to read this book. Out of all the books I have read this year, this is by far one of the best ones out there. It will change your view of nutrition and the obesity epidemic. Lustig gives you the science that backs up his claims. This isn’t a diet book written by some bimbo Hollywood trainer on how to lose 10-lbs in 10 days. It’s a real book based on real science that will open your eyes and mind to the current nutritional crisis in the United States.

What are you waiting for? GO BUY THE BOOK! 🙂

~ Happy Training!

Nutrition Tuesday: Nutrition Book Review

Posted on September 4, 2012 by kmichaud87

I love to read and will read just about anything. For the past couple of years I have been reading mostly public health textbooks and the classic novels; however, the past 8 months I have been focused on reading nutrition and endurance training books. Some are better than others so here are a list of my favorite books to pick up and read.

Sports Nutrition for Endurance Athletes, 3rd Ed. by Monique Ryan – This book is by far my favorite. It is packed full of the latest cutting-edge research on all the relevant topics that are important to endurance athletes such as carbo-loading, fueling for workouts, effective recovery, smart weight loss, and other topics. One thing that I really enjoy about this book was the fact Ryan addresses the unique needs of runners, cyclists, triathletes, and swimmers. Her view of nutrition for athletes is not the typical “one size fits all.” Athletes are individuals with individual needs and she does a good job addressing the various needs of everyone. Ryan provides a lot of the nitt-gitty science stuff, but without the big science terminology that makes some books hard to understand and boring. I highly suggest picking this book up!
Nutrition Periodization for Endurance Athletes by Bob Seebohar – I purchased this book two years ago and read it but never really understood any of it. It sat on my book shelf collecting dust for a long time until I decided to pick it up again this past spring. I actually really read the book and implemented a lot of the information on nutrient timing into my training and it made a huge difference! The first few chapters provide information on nutrition basics such as metabolism, carbohydrates, proteins, fats, etc. The good stuff is in chapter three where Seebohar breaks down nutrient periodization and how it can enhance sports performance. The book is only about 165 pages so it’s a quick read, but packed with the important information that every athlete should know.
Nancy Clark’s Sports Nutrition Guidebook, 4th Ed. by Nancy Clark – This book is a classic within the sports nutrition field. It’s one of the first sports nutrition books I purchased. It’s packed full with all the information you need to know about sports nutrition. Clark also provides some great and simple recipes at the end of book.
Racing Weight: Quick Start Guide by Matt Fitzgerald – I have not read the first book, which I hear is good. This is a book aimed at quick starting a diet plan for endurance athletes. It does not provide much of the background information on nutrition, but does give the information on what to eat and how to train to lose 10 pounds in a month. I haven’t followed the plan so honestly I’m not sure if it works or not. What I do like is how it tells you to calculate lean body weight and the ideal race weight. If you want a book that tells you what to do to lose weight then this might be a good book for you.

Do you have any good books that I should pick up? I love learning new things!

~ Happy Training!

Nutrition Tuesday: Protein Supplement Types

Posted on July 31, 2012 by kmichaud87

There are many different types of protein supplements available on the market today. Some are better than others, but all ultimately do the same thing. So what’s the difference between them all?

Types:

Whey protein – Whey protein is the component of milk that is separated out when making cheese and other dairy products. It is perhaps the most common form of supplement protein available in market today. It is considered a high quality protein because it contains all the essential amino acids that the body requires from diet and is a rich source of the branched chain amino acids (BCAAs), which are important in muscle building. Whey protein is soluble and easy to digest and is often referred to as a “fast” protein because it quickly gets to the muscles(1) whey protein can come in several different forms:

Whey Protein Concentrate (WPC) – The amount of whey protein can vary between 25-89%. Most nutritional store products have about 80% of whey protein in the product along with lactose (4-8%), fat, minerals, and moisture (2).
Whey Protein Isolate (WPI) – Is the purest form of whey protein available and contains between 90-95% protein. It contains no to very little lactose and is safe for most lactose intolerant people. WPIs are also very low in fat. The cost of WPI is slightly higher and thus products containing WPI might be priced higher than those with WPC (2).
Hydrolyzed Whey Protein – The long amino acid chains in the whey protein have been broken down into shorter peptide chains. This makes the protein more easily digested and absorbed by the body. Hydrolyzed whey is most commonly found in infant formulas and medical nutritional products (2).

Casein – Casein is another protein found in milk. It is considered to be a “slow” digesting protein because it helps prevent muscle breakdown. Often times recovery drinks or protein drinks will have both casein and whey ingredients because they work well together to prevent muscle breakdown and stimulate protein building, respectively(1).
Soy Protein – Soy is another popular choice of protein sources, especially for those who are severely lactose intolerant, vegetarian, or vegan. Like whey protein, it is considered to be a “fast” protein and can promote increases in lean body mass. Soy isolate contains about 90% protein, whereas a concentrate only contains about 70% protein. Studies have indicated that when soy protein has been compared to milk protein, milk protein leads to greater muscle mass gain. However, soy protein is still an effective option. Some people also worry about the nature of the soy in the product. The soy bean is one of the most genetically modified plants in the world. If you’re worried about the nature of the product then check for the organic seal of approval. Many products do use organic soy bean.
Albumen – Albumen is the high-quality protein found in eggs. It is easily digested and high in BCAAs. Egg protein is absorbed more slowly than whey, but faster than casein. It supports muscle building and contain be obtained through real food – eggs!
Hemp Protein – Hemp protein has recently come into the popular media due to vegan diets becoming more mainstream. Hemp protein contains all the essential amino acids . Hemp protein is comprised of two globular molecules, albumin and edestine. These proteins closely resemble several proteins naturally produces in the body and thus is easily digestible and absorbed by the body. Hemp protein is also a good source of iron and magnesium (3).

So what protein is right for you? It really depends on your goals, nutritional needs, and personal choices. There are many formulated protein mixes out there in the market to choose from too. Many of these are favored and contain other ingredients so read labels carefully. What works for your friend might not work for you. Consult with a medical or nutritional professional if you have questions or concerns.

References:
1. Ryan M. Sports Nutrition for Endurance Athletes, 3rd Ed. Boulder, CO: Velo Press; 2012.
2.Whey Protein institute. Types of Whey Protein. Available at: http://wheyoflife.org/home/about-us/types-of-whey-protein/. Accessed on July 31, 2012.
3. Young D. Hemp Protein Nutritional Facts. Livestrong. Available at: http://www.livestrong.com/article/295953-hemp-protein-nutritional-facts/. Accessed on July 31, 2012.

Nutrition Tuesday: What’s In Your Sports Drink? Part II

Posted on July 11, 2012 by kmichaud87

With over 60% of the United States adult population being obese or overweight, sugar gets a bad rap. Yes, lots of processed foods with tablespoons (literally!) of sugar is bad for your weight and health. However, sugar is actually an endurance athlete’s best friend!

When I say that sugar is an endurance athlete’s best friend, I’m not promoting going out and buying fistfuls of donuts, ice cream, and candy. I’m talking about simple sugars such as glucose and fructose. Back in May I wrote a post on carbohydrates: See HERE! Yesterday’s post discussed oxidation rates of CHO (aka sugar) of glucose and fructose and their affects on athletic performance.

Most sports drinks are either made with one or more of the following sugars (1):

Sucrose – A disaccharide (two simple sugar molecules) that is commonly known as table sugar. It is made of one glucose and one fructose molecules.
Fructose – A simple sugar that is found in fruit and honey. It is digested more slowly because it must be converted into glucose first by the liver.
High Fructose Corn Syrup – HFCS is made using chemical processes that first convert cornstarch to corn syrup and then convert 42-55% of the glucose in the corn syrup to fructose as a way to make it sweeter (2). HFCS has been under scrutiny as a possible culprit contributing to the obesity crisis.
Glucose – Is the main carbohydrate found in the blood and is used to make the glycogen stored in both the liver and muscle. Dextrose is another name for glucose.
Glucose polymers – Are long molecular chains of glucose. These molecules are not as sweet as other molecules such as sucrose or corn syrup.
Galactose – Is another simple sugar. It must be converted into glucose first by the liver before the body can use it for energy.
Maltodextrin – A glucose polymer that is manufactured by breaking long starch units into smaller ones. It is considered a complex carbohydrate and is most commonly found in sports drinks and other processed foods.

Some sports drinks also contain some protein. Insulin, a blood hormone, is responsible for transporting carbohydrates from the blood into muscle cells where it can be used for energy. Some preliminary research has shown that a small amount of protein added to Carbohydrates results in a stronger insulin response, which allows glucose to be delivered to muscles faster (1). This conserves stored muscle glycogen and may delay fatigue. In longer training sessions of at least 90 minutes or more, protein can be used as a source of energy if carbohydrates are not being replenished consistently (1). The protein that would be used for energy would come from muscle proteins. If protein (and carbs) aren’t being consumed, muscles would break down to provide the proteins for energy. However, one problem about carbohydrate/protein mixtures is that some people can’t stomach them. A carbohydrate/protein mixture drink is only suggested for long duration workouts over 2 hours.

How to Choose the Right Sports Drink?

Unfortunately, there is no scientific way to determine this. The best sports drink for you is the one you can tolerate at full concentration. If you dilute a sports drink so you can tolerate it, then you are most likely not getting enough carbohydrates and electrolytes, which is the purpose of consuming a sports drink versus water. Taste is important. Choose one you like and one that you will be motivated to drink throughout your workout! Another important factor to consider is the type of drink they will be serving on race day. For sprint and Olympic distance triathlons, it probably does not matter as much since the time on course is much shorter and you don’t need to carry 5000 bottles! However, in long course triathlons, especially Ironman, you will mostly like be utilizing the water stops. It’s best to try and train with what they serve on course so you can tolerate it on race day. If your a heavy sweater or if race conditions are hotter and more humid than normal, you might also need to consider the electrolyte content of the drink and/or consider taking an electrolyte pill.

Various Popular Sports Drinks

Sports Drink per directions	Carbohydrate (g)	% CHO	Protein	Calories	Sodium (mg)	Potassium (mg)	Carbohydrate Source
Accelerade	21	7	5	120	210	85	Sucrose, fructose, maltodextrin, whey and soy isolates
Cytomax	13	5.4	0	50	55	30	Maltodextrin, fructose, dextrose
EFS (2 scoops in 24 oz bottle)	11	5.0	0.7	64	200	107	Complex carbs, sucrose, fructose
Fluid Performance	24	8	0	100	200	65	Maltodextrin, fructose
Ironman Perform	17	6	0	70	190	10	Maltodextrin, fructose, dextrose
GU Brew	26	8	0	100	250	40	Maltodextrin, fructose
Gatorade	14	5.8	0	50	110	30	Sucrose, glucose, fructose
HEED (2 scoops in 24 oz bottle)	17	7.0	0	67	41	11	Maltodextrin, xylitol, white stevia
Perpetuem	18	7.5	2	87	77	52	Maltodextrin, soy isolates
Powerade	15	6.0	0	56	52	32	Maltodextrin, HFSC

(Information from various product labels)

In Summary:

More is not better. The body can only absorb so much ingested CHO. Studies have indicated that a combined source of carbohydrates, such as glucose/glucose polymers and fructose, can have a higher oxidation rate of CHO and increase fluid delivery while decreasing gastrointestinal stress.
The ideal concentration of carbohydrates is between 6-8%. Gatorade has a concentration of about 6% and has the ability to empty from the stomach just as quickly has plain water. Anything above 8% will delay stomach emptying and can cause gastrointestinal distress.
A sodium level of about 110 mg per 8 ounces of liquid enhances taste, optimizes absorption, and maintains body fluids. Many sport nutritionists suggest a drink with at least 200 mg of sodium per 8 ounces to decrease the chances of developing hyponatremia (low blood sodium concentration) (1).
It is important to choose a sports drink that you can tolerate at full concentration. Diluting the drink defeats the purpose of drinking a sports drink.
To calculate your sweat rate and possible hydration needs, review my post on Hydration. Sports nutritionists suggest consuming about 100-250 calories (25-60g) of carbohydrates per hour during workouts (2), which can come from a combination of sports drinks, gels, bars, etc.

~ Happy Training!

References

Seebohar B. (2004). Nutrition periodization for endurance athletes. Boulder, CO: Bull Publishing Co.
Clark N. (2008) Nancy Clark’s Sports Nutrition Guidebook, 4th Ed. Champaign, IL: Human Kinetics. .

Nutrition Tuesday: What’s In Your Sports Drink? Part I

Posted on July 10, 2012 by kmichaud87

Just about any athlete (and even many non-athletes) drink sports drinks while working out. And not all sports drinks are made equally.

I recently read an article (Ultra-Endurance Exercise: The Emerging Role of “Multiple Transporter” Carbohydrates) in the Sports Nutrition Insider and became very interested in the recent research on the subject since it’s so important to endurance athletes. I actually posted the article of my Facebook page, but I doubt anyone who read it would understand it. It’s a really great overview of the subject; however, if you don’t have a background in chemistry or physiology it’s a bit hard to understand.

Numerous studies have found that consuming carbohydrate (CHO) during prolonged moderate- to high-intensity exercise can postpone fatigue and enhance exercise performance when the exercise duration is greater than 45 minutes (1). These effects due to CHO consumption are largely attributed to a prevention of hypoglycaemia (low blood sugar) and the maintenance of high rates of CHO oxidation in late exercise when muscle and liver glycogen levels (endogenous sources) are low (1). Athletes consume CHO as exogenous sources in hopes to “spare” the endogenous sources.

The average 150-lb male has about 1800 calories of carbohydrate stored in the liver, muscles, and blood in approximately the following distribution (2):

Type	Number of Calories
Muscle Glycogen	1400
Liver Glycogen	320
Blood Glucose	80

As the carbohydrate in the muscles get used during exercise, the carbohydrate in the liver gets released into the bloodstream to maintain a normal blood glucose level and to feed the brain (very important!) and the muscles. When your glycogen stores get low, you hit the wall – or “bonk.” In one study, cyclists with depleted muscle glycogen stores were only able to exercise for 55 minutes to fatigue. However, with full muscle glycogen stores they could exercise for about 120 minutes to fatigue (2). Also, trained muscles have the ability to store more glycogen than untrained muscles (32g v. 13g) (2).

As you deplete carbohydrate from muscle glycogen stores during exercise, your body will increasingly rely on blood sugar for energy. By consuming carbohydrates during exercise via sports drinks, gels, bars, etc., your muscles have an added source of fuel. Sports drinks also help maintain normal blood sugar levels. A normal blood sugar level is important to keep your brain fed and help you think clearly, concentrate well, and remained focus. Have you ever been out training and start to lose focus and feel light-headed? That’s a sign of bonking and that your body needs carbs to function!

Now, when CHO is ingested, it is absorbed through the intestines into the bloodstream to be carried throughout the body and delivered to cells for energy. Studies have indicated that the peak oxidation rate for exogenous CHO is about 1 g/min (1). It has been suggested that the absorption capacity of glucose in the intestine is the limited factor for the oxidation (think metabolism of CHO) of ingested glucose.

Numerous studies have compared the oxidation rates of various types of ingested CHO with the oxidation of exogenous glucose during exercise. The oxidation rates of ingested maltose, sucrose, glucose polymer, and maltodextrin (glucose polymers derived from starch) are all similar to the oxidation rate of ingested glucose (1). However, significantly lower exogenous CHO oxidation rates have been reported for fructose (about 20-25% lower) and galactose (about 50% lower) compared to glucose (1). One of the possible reasons that both might be lower is the fact both fructose and galactose have to be converted into glucose in the liver before they can be oxidized (1).

Glucose and other sugars don’t just magically float through the walls of the intestine into the bloodstream. Glucose must be transported via the sodium-dependent glucose transporter (SGLT1) across the intestinal wall. Studies have indicated that it is possible that SGLT1-transporters are saturated at a glucose ingestion rate of about 1 g/min, because studies with higher glucose ingestions rates do not yield higher oxidation rates (1). Now, for all you non-science geeks out there, let’s put this in layman’s terms. Imagine that your at a football game and it’s half time. You and everyone else has consumed lots of beer. Now that it’s half time, everyone is making a beeline to the bathroom. There are two bathrooms with only 4 stalls each. There are 1000 of you trying to use those 8 toilets. Since you all are all decent people with manners, you decide not to drop your trousers and pee in the middle of the hallway, but wait in a very long line to use the toilet. This is kind of what is happening in your intestines when you consume glucose from your sports drink. There is only so many SGLT1-transporters for glucose in your intestine. Of course, glucose has to have manners too and can’t just go up to another transporter molecule and say “LET ME IN!” It has to wait patiently in line for it’s turn to use the “toilet” too.

Source

Now, fructose is lucky because he decided to buy a sky box seat and thus has his own totally awesome bathroom. Fructose is absorbed from the intestine by GLUT-5, a sodium-independent facilitative fructose transporter (1). Several recent studies have found that a sports drink containing both glucose and fructose can enable exogenous CHO oxidation rates to reach peak values of about 1.5 g/min (3). What is also very interesting is that with an increased CHO oxidation with multiple transporter carbohydrates there is also an increased fluid delivery and improved oxidation efficiency that reduces the likelihood of gastrointestinal distress, an endurance athlete’s worst nightmare (3)!

Source

Let’s talk sports drinks now! There are many different sports drinks available in market today and each one is slightly different. The biggest variables between sports drinks are (4):

The type of sugar or sugars used – There are many different types of sugars that are used in sports drinks. The most common are sucrose, glucose, and fructose. Each sugar has its’ own unique sweetness.
The carbohydrate concentration – Studies have shown that sports drinks with a 6-8% carbohydrate concentration is well absorbed and utilized by the body for energy. Anything above 8% concentration can delay stomach emptying and cause stomach problems.
The osmolality – Osmolality refers to the number of particles in a solution. A solution with fewer particles tends to produce faster fluid absorption and solutions with high number of particles (>400) can slow fluid absorption.
The sodium content – A sodium level of about 110 mg per 8 ounces of fluid enhances taste, optimizes absorption, and maintains body fluids. Higher sodium contents may stimulate voluntary drinking more than lower sodium level drinks.

See Part II tomorrow! 🙂

~Happy Training

References

Jentjens RLPG, Moseley L, Waring RH, Harding LK, Jeukendrup AE. Oxidation of combined ingestion of glucose and fructose during exercise. J Appl Physiol. 2003; 96: 1277-1284.
Clark N. (2008) Nancy Clark’s Sports Nutrition Guidebook, 4th Ed. Champaign, IL: Human Kinetics.
Robinson S. Ultra-endurance exercise: the emerging role of “multiple transporter” carbohydrates. Sports Nutrition Insider. Available at: http://sportsnutritioninsider.insidefitnessmag.com/4109/ultra-endurance-exercise-the-emerging-role-of-multiple-transporter-carbohydrates. Accessed July 8, 2012.
Seebohar B. (2004). Nutrition periodization for endurance athletes. Boulder, CO: Bull Publishing Co.

Nutrition Tuesday: Hydration

Posted on July 3, 2012 by kmichaud87

Water and hydration is essential to life. Water makes up about 66% of the human body. Water runs through the blood, inhabits cells, and everywhere in between. Our brains are actually composed of about 85% water and proper hydration plays a role in memory functions (2). So start your morning off with a big old glass of H2O!

Proper hydration is also essential to sports performance. Studies have found that athletes who lose as much as 2% of their body weight through sweating can have a drop in blood volume which results in the heart having to work harder to circulate the blood. A drop in blood volume can also lead to muscle cramps, dizziness, fatigue, and heat illnesses such as heat exhaustion or heat stroke (3).

Common causes of dehydration in athletes are:

Inadequate fluid intake
Excessive sweating
Failure to replace fluids losses during activity and post-activity
Exercising in dry, hot environments
Drinking only when thirsty

Common ways athletes lose water:

High Altitude – Exercising at altitude increases your fluid losses and thus increasing your fluid needs.
Temperature – Exercising in the heat increases your fluid losses. Also, exercising in cold temperatures can impair your ability to recognize fluid losses and more fluid is lost during respiration.
Sweating – Everyone has their own unique sweat lost rate. It is important to know your sweat lost rate to be ability to calculate your hydration needs for daily activities, during exercise, and post-exercise recovery.
Exercise duration and intensity – The longer the the exercise period, the more you need to drink.

How to calculate your sweat rate:

Empty your bladder and weigh yourself nude. Record weight.
Do workout and drink as you normally would.
Record approximate volume of fluid intake during exercise.
Towel dry, empty bladder, and weight yourself nude again. Record weight.
Subtract post-exercise weight from pre-exercise weight to get the number of pounds you lost during exercise.
To find out how much fluid ounces of water you lost, multiply pounds lost by 16 to get the fluid ounces of water you lost during exercise.
To determine hourly fluid intake needs, add to ounces of fluid you lost during exercise to the number of fluid ounces you consumed during exercise and divide by the number of hours spent exercising.

Note: Sweat rate can vary due to heat, humidity, and an elevated heart rate. Humidity levels over 75% will contribute to an increased risk of heat injury. When heat and humidity are above 75 degrees and 75%, respectively, multiple your hourly fluid needs by a factor of 1.2-1.6 (4).

Here’s a great handout from the University of Arizona on fluid needs and recovery: Sweat Rate and Fluid Replacement Calculations with Recovery Plans

General Guidelines for Hydration (3)

Hydration throughout the day:

Drink about 6-8 8 oz of water a day (whether you plan on exercising or not)

Hydration pre-exercise:

Drink about 15-20 fl oz, 2-3 hours before start of exercise
Drink 8-10 fl oz, 10-15 min before start of exercise

Hydration during exercise:

Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 mins or 60 minutes at high intensity, drink 8-10 fl oz of sports drink every 15-20 minutes

Hydration after exercise:

Drink 20-24 fl oz of water for every pound lost during exercise
Consume a 4:1 ratio of carbohydrate to protein drink within 2 hours of exercise to replenish glycogen stores

Now, in rare cases, it is possible to consume too much water. This is called hyponatremia, or water intoxication. Drinking excessive water can cause a low concentration of sodium in the bloodstream and could possibly lead to death.

I have a few posts in the works on sports drinks and recovery drinks so look for those in the near future!

Have a happy, safe, and hydrated 4th of July! Remember, alcohol actually dehydrates you so drink lots of water!

References

1. Gowin J. Why Your Brain Needs Water. Available at: http://www.psychologytoday.com/blog/you-illuminated/201010/why-your-brain-needs-water. Accessed July 3, 2012.
2. _{Exercise and Fluid Replacement}_{, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.}
_{3. How to Caluclate Your Sweat Rate. Available at: . Accessed July 3, 2012.}

Nutrition Tuesday: Hydration

Posted on July 3, 2012 by kmichaud87

Common causes of dehydration in athletes are:

Inadequate fluid intake
Excessive sweating
Failure to replace fluids losses during activity and post-activity
Exercising in dry, hot environments
Drinking only when thirsty

Common ways athletes lose water:

High Altitude – Exercising at altitude increases your fluid losses and thus increasing your fluid needs.
Temperature – Exercising in the heat increases your fluid losses. Also, exercising in cold temperatures can impair your ability to recognize fluid losses and more fluid is lost during respiration.
Sweating – Everyone has their own unique sweat lost rate. It is important to know your sweat lost rate to be ability to calculate your hydration needs for daily activities, during exercise, and post-exercise recovery.
Exercise duration and intensity – The longer the the exercise period, the more you need to drink.

How to calculate your sweat rate:

Empty your bladder and weigh yourself nude. Record weight.
Do workout and drink as you normally would.
Record approximate volume of fluid intake during exercise.
Towel dry, empty bladder, and weight yourself nude again. Record weight.
Subtract post-exercise weight from pre-exercise weight to get the number of pounds you lost during exercise.
To find out how much fluid ounces of water you lost, multiply pounds lost by 16 to get the fluid ounces of water you lost during exercise.
To determine hourly fluid intake needs, add to ounces of fluid you lost during exercise to the number of fluid ounces you consumed during exercise and divide by the number of hours spent exercising.

Here’s a great handout from the University of Arizona on fluid needs and recovery: Sweat Rate and Fluid Replacement Calculations with Recovery Plans

General Guidelines for Hydration (3)

Hydration throughout the day:

Drink about 6-8 8 oz of water a day (whether you plan on exercising or not)

Hydration pre-exercise:

Drink about 15-20 fl oz, 2-3 hours before start of exercise
Drink 8-10 fl oz, 10-15 min before start of exercise

Hydration during exercise:

Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 mins or 60 minutes at high intensity, drink 8-10 fl oz of sports drink every 15-20 minutes

Hydration after exercise:

Drink 20-24 fl oz of water for every pound lost during exercise
Consume a 4:1 ratio of carbohydrate to protein drink within 2 hours of exercise to replenish glycogen stores

I have a few posts in the works on sports drinks and recovery drinks so look for those in the near future!

Have a happy, safe, and hydrated 4th of July! Remember, alcohol actually dehydrates you so drink lots of water!

References

Nutrition Tuesday: Hydration

Posted on July 3, 2012 by kmichaud87

Common causes of dehydration in athletes are:

Inadequate fluid intake
Excessive sweating
Failure to replace fluids losses during activity and post-activity
Exercising in dry, hot environments
Drinking only when thirsty

Common ways athletes lose water:

High Altitude – Exercising at altitude increases your fluid losses and thus increasing your fluid needs.
Temperature – Exercising in the heat increases your fluid losses. Also, exercising in cold temperatures can impair your ability to recognize fluid losses and more fluid is lost during respiration.
Sweating – Everyone has their own unique sweat lost rate. It is important to know your sweat lost rate to be ability to calculate your hydration needs for daily activities, during exercise, and post-exercise recovery.
Exercise duration and intensity – The longer the the exercise period, the more you need to drink.

How to calculate your sweat rate:

Empty your bladder and weigh yourself nude. Record weight.
Do workout and drink as you normally would.
Record approximate volume of fluid intake during exercise.
Towel dry, empty bladder, and weight yourself nude again. Record weight.
Subtract post-exercise weight from pre-exercise weight to get the number of pounds you lost during exercise.
To find out how much fluid ounces of water you lost, multiply pounds lost by 16 to get the fluid ounces of water you lost during exercise.
To determine hourly fluid intake needs, add to ounces of fluid you lost during exercise to the number of fluid ounces you consumed during exercise and divide by the number of hours spent exercising.

Here’s a great handout from the University of Arizona on fluid needs and recovery: Sweat Rate and Fluid Replacement Calculations with Recovery Plans

General Guidelines for Hydration (3)

Hydration throughout the day:

Drink about 6-8 8 oz of water a day (whether you plan on exercising or not)

Hydration pre-exercise:

Drink about 15-20 fl oz, 2-3 hours before start of exercise
Drink 8-10 fl oz, 10-15 min before start of exercise

Hydration during exercise:

Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 mins or 60 minutes at high intensity, drink 8-10 fl oz of sports drink every 15-20 minutes

Hydration after exercise:

Drink 20-24 fl oz of water for every pound lost during exercise
Consume a 4:1 ratio of carbohydrate to protein drink within 2 hours of exercise to replenish glycogen stores

I have a few posts in the works on sports drinks and recovery drinks so look for those in the near future!

Have a happy, safe, and hydrated 4th of July! Remember, alcohol actually dehydrates you so drink lots of water!

References

Nutrition Tuesday: Garlic Scapes Pesto Recipe

Posted on June 27, 2012 by kmichaud87

I had planned to write up a post on hydration, but after last night of not sleeping due to a very scared and trembling dog from the constant stream of thunderstorms I’m too exhausted to write one. Bad me. However, tonight was the first distribution from our CSA program so I’ve decided to provide a yummy recipe using a vegetable that I had not previously heard of before till tonight.

Garlic scapes are the “flower stalks” of hardneck garlic plants, but they do not actually produce flowers. These stalks appear about a month after the first leaves and the stalks are usually cut off the plant because leaving them on will prevent the plant from forming a plump garlic bulb. Many gardeners just throw the scapes away, but they are actually edible and delicious!

Garlic scapes

Garlic Scapes Pesto Recipe
(Adapted from Tara Martine’s Vegan Pesto Recipe)

Garlic scapes (about 1.5-2 cups)
3/4 cup Nutritional Yeast (or Parmesan cheese if your not vegan)
1/2 cup Walnuts or Pine Nuts
2/3 cup Olive Oil (might need more depending on the consistency you want)
Pepper to taste

Coarsely chop garlic scapes. Add all ingredients in a food processor or high speed blender and blend until desired consistency. Add to pasta or spread on a sandwich. It definitely has a bite to it, but if you like garlic then it’s super yummy!

~Happy Training!

Nutrition Tuesday: Vitamins & Minerals

Posted on June 20, 2012 by kmichaud87

Vitamins and minerals are categorized as micronutrients, which some people might interpret as non-important. However, both vitamins and minerals are essential to life. Certain vitamins and minerals are more important and needed in larger amounts than others, but all are important in maintaining a healthy body.

Vitamins are organic substances created by plants or animals. Minerals are inorganic substance that come from the earth. Plants absorb minerals from the soil and water and humans and animals absorb minerals through consuming plants.

Vitamins are classified as either water soluble or fat soluble. Water-soluble vitamins easily dissolve in water and are easily excreted by the body and thus must be consumed in larger quantities and preferably on a daily basis. Fat-soluble vitamins are absorbed through the intestine with the help of fats and can be stored easier in the body and thus can be consumed in smaller amounts and less frequently (However, it’s still important to consume them!).

Human Vitamins

Water-Soluble Vitamins	Fat-Soluble Vitamins
Vitamin B₁	Vitamin A
Vitamin B₂	Vitamin D
Vitamin B₃	Vitamin E
Vitamin B₅	Vitamin K
Vitamin B₆
Vitamin B₇
Vitamin B₉
Vitamin B₁₂
Vitamin C

Now let’s look at a couple vitamins more in-depth:

Vitamin B12 is required by the body for proper red blood cell formation, neurological function, and DNA synthesis(1). It is the largest and most complex vitamin and cannot be synthesized by the human body and thus must be obtained through diet(2). Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs and milk products. Many breakfast cereals are now fortified with B12. Since Vitamin B12 is found mostly in animal products, many vegetarians and vegans are in dangerous of having a vitamin deficiency. Nutritional yeast is a good source of Vitamin B12 for these populations. A Vitamin B12 deficiency can lead to megoloblastic anemia, fatigue, weakness, constipation, loss of appetite, and weight loss(1). The current Recommended Dietary Allowances (RDAs) for Vitamin B12 for adults is 2.4 mcg(1).

Vitamin C, or ascorbic acid, is vital for many physiologic functions within the human body. Humans cannot synthesize Vitamin C and must obtain it through diet. Vitamin C is important in the synthesis of collagen, which is one of the main components of tendons, ligaments, bones, and blood vessels(2). Another very important role Vitamin C plays is the production of carnitine. Carnitine is a transport molecule that transports fatty acids into the mitochrondria to be used for the production of energy(2). Vitamin C also has antioxidant properties. The current RDAs for Vitamin C is 90 mg/d for men and 75 mg/d for women(2). Vitamin C can be found in citrus fruit, tomatoes, spinach, and strawberries among other plants.

Vitamin D is a unique vitamin. There are several forms of Vitamin D, but Vitamin D3 is the primary form used by the human body(2). Cholesterol in the body can be convert into a precursor molecule to Vitamin D3 and then ultraviolet light from the sun converts the precursor molecule to Vitamin D3 in the skin. Only a minimal amount of sun exposure, about 15 minutes, can provide adequate Vitamin D3 for the human body.

Minerals are chemical elements found naturally from the earth. There are 16 minerals that the human body requires to support human biochemical processes by serving structural and functional roles and also serving as electrolytes. Minerals include: potassium, chlorine, sodium, calcium, phosphorus, magnesium, zinc, iron, and several others. Let’s look at a couple minerals more in-depth:

Calcium is the most abundant mineral in the body. Calcium concentrations in the body are closely regulated by the body for normal cellular function. When calcium is deficient in the body, the body will absorb calcium from bone stores to maintain proper blood/cellular calcium concentrations(2). Most people think of bones when they think of calcium, however, calcium has another very important role within the body. Calcium is very important in cell signaling. Calcium ions are released during a nerve impulse to contract muscles. The current RDAs for calcium is 1000 mg/d for adults.

Iron is a component of hundreds of proteins and enzymes in the human body(2). Hemoglobin is the oxygen transportation molecule in red blood cells and it contains iron. Several important iron-containing molecules are found in the electron transport chain in the mitochrondria that are essential in creating ATP and energy for the body. Iron-deficiency anemia is a common condition that can occur when not enough iron is consumed in the diet. Low iron levels can also alter such processes such as the electron transport chain, neurotransmitter synthesis, and protein synthesis(2). Many studies have shown that iron intake of female athletes is low and thus making them more prone to iron-deficiency anemia(2). Iron levels can easily be determined by a simple blood test done by your health care provider.

Each vitamin and mineral has a specific role in the human body. It is important to consume the RDA of all the nutrients to ensure a healthy body. If you are concerned about your vitamin and mineral intake then please consider consulting with your health care provider and/or registered dietitian. They may suggest taking a vitamin supplement.

References:
1. CDC. Vitamins and Minerals. Available at: http://www.cdc.gov/nutrition/everyone/basics/vitamins/index.html.
2. Antonio J et al. Essentials of Sports Nutrition and Supplements. Totowa, IL: Humana Press; 2008.

(Disclaimer: As always this is for your information only. Please consult with your health care provider if you need any guidance with nutrition.)