Sport Nutrition Myth or Fact??

You can get dehydrated in the cold or when swimming. FACT
When exercising in cold environments, respiratory water loss increases because of the low humidity and increased ventilation rate. Additionally, under all your clothing keeping you warm, it’s possible for sweat rates to exceed 33 ounces per hour. When swimming, if internal body temperature exceeds the sweat threshold, you will sweat (even if you don’t feel it because you are already wet). You may also find yourself needing to urinate more often when swimming due to the increase in plasma volume that occurs during immersion from high pressure baroreceptors. This may increase risk for dehydration. Make sure to stay up with your hydration intake in cold weather and while swimming by bringing a water bottle with you (or a sport drink when appropriate). 

Caffeine causes dehydration. MYTH
Athletes have been cautioned to avoid caffeine (ex. coffee) before and after exercise due to association with dehydration or electrolyte balance. There’s no strong, consistent evidence that caffeine is a diuretic and should be avoided before/after exercise. However, caffeine does come with adverse effects, such as an increase in blood pressure at rest and during exercise, an increase in heart rate, GI issue and insomnia. Caffeine may enhance performance due to its role in stimulating the central nervous system to reduce mental and physical fatigue in some individuals. Caffeine is considered safe at recommended doses (2-6mg/kg/bw). 

To prevent a cramp, consume lots of salt. MYTH
Cramps are a common phenomenon affecting athletes and non-athletes (ex. night cramps). Normally, muscles voluntarily contract and relax to encourage purposeful movement, physical activity and posture. When a muscle or group of fibers contracts involuntarily, it goes into a spasm. A forceful and sustained spasm causes a muscle to cramp. A muscle cramp can be painful and may last from a few seconds to fifteen or more minutes. Eventually, the muscle will relax and resume its normal state of functioning. Although cramps can occur anywhere, they typically occur in the lower extremities, such as the feet, calves and quads.
Although the primary cause of a muscle cramp is unsolved, overuse, fatigue and dehydration are frequent culprits. However, recent research is demonstrating that hyperexcitability of the nerves that stimulate a muscle may contribute to exercise-induced cramping. Anti-cramp products, such as HotShot, claim to reduce the longevity or incidence of cramping by stimulating sensory neurons in the mouth and esophagus to send impulses to the spinal cord, which then overpower and inhibit repetitive signals coming in and out of the cramped muscle. Before you begin to add more salt to your diet (or to your sport drinks), make sure you are warming up properly, building into stronger/intense efforts and pacing yourself to help delay fatigue. For triathletes, there's greater risk for cramping in the feet/calves when you swim after a run due to exhausted lower leg muscles. 

Coconut water is a healthy sport drink-alternative. MYTH
Coconut water is derived from the fluid inside a coconut. An 8-ounce portion of unsweetened coconut water contains about 50 calories, 55mg of sodium, 11g of carbs, 9g of sugars and 460mg of potassium. Although coconut water contains calcium, phosphorus and magnesium (electrolytes found in sweat), sodium and chloride are the major electrolytes because they reside in the extracellular fluid. Compared to a sugar-rich hydration beverage, coconut water is a safe and natural alternative to help meet hydration needs during low intensity, short-duration exercise. However, to sustain moderate to high-intensity exercise for longer than 90-minutes, the body depends on ingested carbohydrates and sodium – both of which lack in appropriate amounts in coconut water.  Additionally, if you are paying extra for coconut water to increase your daily potassium intake, look no further than the produce aisle – a large potato contains 1553 mg of potassium! If you enjoy the taste of coconut water over plain water, choose it for light activity. But to prevent dehydration, replace lost electrolytes and provide the muscles with carbohydrates, a well-formulated sport drink is encouraged. In all other situations, plain water should be your go-to hydration beverage. 

Diet Myth or Fact - carbs, dairy, spinach, gluten. My responses to your questions

Last Friday I held another all-day chat with Oakley Women on Facebook. in honor of National Nutrition Month.
The topic was "Myths and Truths about diet, exercise and health"

Thank you for everyone for your great questions! Here are my responses below.

Q.  What is your take on not eating carbohydrates for dinner and sticking to lean protein and veggies. In order to minimize calories before bedtime/less energy expenditure at night. 

Breakfast being biggest meal and decreasing throughout the day based on training session timing.

A.  great question. There's two ways that I like to see food - for fuel and for health. There many great nutrients found in food that we never want to restrict a healthy food for fear of calories. It is important to think about the nutrients in food, throughout the entire day. Food for fuel means using the food that we eat to give us energy when we need it (or need to recover). If there is minimal working out in the evening (or movement throughout the afternoon/evening) I would focus on your protein and veggies but still include a healthy portion of carbohydrates for the brain needs carbohydrates just as much as the muscles do for exercising and daily functioning. Since veggies have carbohydrates in them, you are still getting some great nutrients with your dinner meal. But if you feel like something is missing from your dinner meal, I would add 1/2- 1 cup whole grains added to this meal (or small potato or 1 cup fruit) to make the meal a bit more balanced and to help you set yourself up for a great morning workout. If a person is working out in the evening, the meal after the workout can be similar to what I mentioned above but I would also recommend a small post workout snack to prevent overeating/cravings in the late evening (ex. 8 ounce milk + 1 cup cheerios post workout before meal OR 10-15g protein powder + piece of fruit). But I do feel it's a great idea to focus on when your body is going to use the energy in carbohydrates the most and starting your day with a satisfying carb + protein rich breakfast is a great idea. The body is constantly using energy and we use a lot for sleeping (liver glycogen) so I always encourage individuals to think about the day as a whole so that every day sets you up for a better next day. Hope this helps.

Q. I wanted to ask about Spinach. My parents keep telling me to stop having spinach smoothie every day as Spinach messes up the uric acid levels in people. I dont understand that.

A. great question. For individuals suffering from gout (a form of arthritis), a diet rich in purines may overproduce uric acid. This is why it's really important to focus on an overall healthy and balanced diet for too much of any one thing can often be a possible health concern. For individuals who are otherwise healthy, our kidneys do a great job of eliminating excess uric acid and our liver does a great job to help with dextoxification, metabolism, immunity and digestion. When it comes to our human body, there's a lot going on and often times we do not appreciate how much it does for us when we are in good health. my suggestion is to vary your greens and veggies - aim for a variety of color throughout the day. Hope this helps.

Q. What are your thoughts on dairy, Marni? I've been seeing a trend of dairy products getting a bad rap in some circles. Can it be healthfully included in an athlete's daily diet?

A. thanks for asking. I do not feel that low fat dairy is unhealthy. As a clinical RD, I do find that many people overeat dairy and that can increase the risk for health problems (PCOS,respiratory issues, several type of cancers) but when consumed in a portioned controlled manner, it also can be helpful for overall health due to the probiotics and nutrients found in milk. I would recommend for any individual, to aim for 2-3 servings of low fat dairy a day - it adds up quickly: 1 ounce cheese, 8 ounce milk and 1 cup yogurt. But if dairy is removed from the diet for dietary/clniical, personal or other reasons it is important to address the nutrients that were in dairy (Ex. B vitamins, potassium, iron, calcium, etc.) to ensure they are being consumed elsewhere in the diet or in supplemental form. I am a fan of milk post workout because of the great amino acid profile (plus it is very accessible and affordable) along with calcium, vitamin D and potassium.

Q. Part 1: Everyone says you shouldn't eat after a certain time. Not including fueling after a late evening workout...what about a "bedtime snack" if you find yourself waking up at night due to hunger? Is it better to have something light before bed or tough it out?

A.  great question! One of the most important parts of mindful/intuitive eating is to always honor your biological hunger which is different than eating out of boredom, emotions or stress. If you are truly hungry, I would recommend a small snack before bed. What eat depends on many situations (what you had for dinner/early that day, morning workout, issues with blood sugar, sleeping habits, etc.) but the easiest thing to start with is something that makes you feel good when you go to bed but also when you wake up you don't feel any feelings of regret of what you ate last night. Many times, people will overeat in the evening due to not spreading out calories and macronutrients properly throughout the day and end up overeating before bed and then feeling a bit off the next morning. My favorites are 1 ounce dark chocolate with a few berries or small piece of fruit or 1/4 cup cottage cheese or 1 glass of milk with small handful cheerios.

Q. Part 2: what if you aren't hungry when you go to bed? But it's that you wake up around 2-3am hungry? ...yes, this has been me the last 2 nights! 

A. If this is happening just recently, it could be due to the time change and the body/hormones resetting itself. If your training routine has increase in volume/intensity, the body could be continuing to repair itself through the diet. I would recommend to add a tad bit more fat/protein to your evening meal. Typically I would recommend around 20-30g of protein (aim for around 30g) and at least 10-15g of fat at your meal. This may help slow down digestion a bit more and help with tissue repair.

Q. I need help with breakfast on the go!! Any ideas except yogurt? I don't have access to a microwave.

A. This answer will depend on where you are eating as well for some options in the car will be different than behind a desk due to use of utensils. You could do a cold dish - like milk, muesli, fruit and chia seeds or a dish that was cooked ahead of time like rice, veggies and your choice of protein (something unconventional). Wraps are great for the go, just be sure to read ingredients and nutrition facts for the wrap. You could also make your own crepe or pancakes or waffles or get some bread and dress it up to eat when you get at work with whipped cream cheese and fruit, cheese your choice of protein and veggies. Another option is to make a quick stop at a gas station if you do need to warm-up a meal. Typically they have microwaves so you could heat oatmeal or a leftover breakfast casserole for 90 sec and be good to go until you get to work. I find that individuals who need a meal on the go in the morning often benefit from a snack (like a mini meal) 2 hours later to keep from overeating/cravings later in the day. I recommend something like fruit and nuts for a mid morning snack to help you balance out that meal on the go before lunch time. There are a lot of unconventional options - ex make your own bars, popcorn, smoothie, etc. so instead of thinking of the meal that it has to be a standard "breakfast" looking meal, think about a combination of carbs, protein and fat to make it a balanced and yummy meal.

Q. What do you think of the gluten free diet Marni?

A. For individuals with celiac disease or gluten intolerances, it is necessary and essential to follow a gluten free diet due to not risking further damage to the intestinal tract or risking malabsorption of vitamins/minerals. I do not feel that the otherwise healthy individual needs to worry about gluten being bad but instead how meals that have gluten are being consumed (food types and quantity) Rather than choosing, let's say a sandwich on wheat bread (gluten) on the go (possibly eating behind the wheel of the car), we should be turning that sandwich inside out, sitting down and eating a plant strong meal with utensils. There are many countries who consume rye and gluten containing whole grains but also have a different lifestyle than we do in the US - dedicating more time for meals and meal planning/eating. Certainly this isn't going to be possible all the time but I do not feel that simply avoiding gluten is going to improve overall health because gluten isn't what we need to blame why many people struggle with optimal health these day. Myself including, I eat gluten and consider myself healthy. Also, before excluding the diet of any one food/group, I always address if a person can develop a healthier relationship with food and the body first. If a person does choose to not eat gluten, I do recommend to choose gluten free grains and to ensure the individual is not lacking on carbohydrates as well. Many gluten -free processed foods on the shelves are not fortified very well (and often high in sodium) so the thinking may be to get healthy without gluten but instead, create another issue of relying too much on processed food. Choosing a real food diet as much as possible will help the individual who is seeking health changes consume more vitamins and minerals that the body is equipped to digest and absorb. Lastly, everyone digests food differently so if you feel better not eating one food, meet with a RD to address individual needs. there's nothing wrong with having intolerances or likes/dislikes with food, but just be sure whatever nutrients are in a food you are not eating (if a healthy food) can be found in another food or in supplemental form. 

http://wholegrainscouncil.org/.../gluten-free-whole-grains

Q. I'm also a fan of milk post-workout, but have looked at soy protein as an alternative. From a recovery standpoint, after a long workout would you consider dairy or soy as the more complete option?

A. Soy is a fine alternative. It is a complete protein so it contains all essential amino acids and also contains many great antioxidants as well to help the body that experiences oxidative stress during workouts. Soy does have a slightly slower digestion rate compared to cow's milk or whey protein. Also there is some research that the isoflavones in soy may disrupt hormonal balance after workouts but if you are not likely to drink whey protein (the gold standard of proteins) post workout, either organic cow milk or GMO free soy milk are fine (8-12 ounces)\to ensure you are getting in at least 10g protein post workout. Another option for those who do not do animal proteins or soy is almond milk mixed with 10-15g brown rice + pea protein powder. And I also have to mention that we can not overthink post workout nutrition for many athletes are not fueling properly before/during workouts that no amount of protein/post workout nutrition can help a body that is too broken done from not being fueled/paced properly during a workout. It's best to work with a RD specializing in sport nutrition to figure out the best strategy for an active body who is training for an event.

Q. I do not eat red meat, however, I do try to incorporate other good sources of protein into my diet. What is the best way to know if you are getting enough protein to support a challenging training schedule?

A. great question. For active individuals or those who are trying to lose weight, it's very important to space out protein throughout the day to ensure that bone density is not being lost. The best way to absorb protein is to aim for around 20-30g per meal although this number can be slightly higher at times but this is a good range to aim for. we also want to focus on the quality of protein that we are eating (ex. animal or plant based instead of processed food like a protein bar) to ensure that we are receiving all essential and non essential amino acids. 1ounce animal protein = 7g protein so aiming for around 3-4 ounces of animal protein or choose a plant based protein instead. Typically I recommend for active individuals to aim for at least 1.2g per kg of body weight as a good start to ensure you are getting enough protein. So for a #130lb female this would be around 70g per day. However, we also want to focus on protein w/ carbs to help with muscle/tissue repair so I would tack on an additional 5-10g protein pre longer workout (with around 40-60g carbs for 2+ hour workouts) and around 15-25g protein (+ around 45-70g carbs post workout). Also keep in mind as training load increases, the more emphasis on making sure you are not only repairing tissues with protein but maintaining adequate carb stores in the muscles, liver and brain. all reccs are suggestions, best to meet with a RD specializing in sport nutrition to determine your individual needs. For individuals who do not eat a lot of meat or looking for a varied protein diet, here's a helpful link of protein choices (however, for athletes just be sure you are not missing essential amino acids from specific plant based proteins so be sure to vary your diet as much as possible):

http://www.vrg.org/nutrition/protein.php

The easiest place to start is just being more aware of what you are eating at your meals. This can be an easy place to either over/under eat on protein. Also once you get into that range you may find yourself more satisfied and with blood sugar better controlled which will help with energy and eating the rest of the day.  The funny thing is that we know more and more about the science of nutrition today but our society is more and more confused. Best to not overthink it - there's no perfect diet but rather one that is balanced and varied and of course, one that you actually enjoy and can enhance your lifestyle and quality of life.

Q. What a wonderful option to be able to chat with you today! Myself and others have struggles with knowing just how much to eat around their activity level. Some people say to not count calories. Other people to say completely eliminate carbs, or sugar, or even meat- as you know. Personally, Ive always loved eating and used to carry 30 more pounds than I do now. Calorie counting has worked for me in the past, with incorporating whole foods a majority of the time, and of course making sure I enjoy it as I go- somehow no matter what I like to eat, and feel full/satisfied, so calorie counting helps me stay in check (measurements etc). When trying to cut fat, however, which is many an active woman's goal, how do you recommend approaching that fat loss? Also, how does one truly know how much to eat depending on their workouts? How do we know what and how much to eat post workout (anything from a 30 minute weight lifting sesh to an hour long intense HIIT class). Where would one start in understanding how much they should eat to accomplish a healthier lifestyle and tackle fat loss goals, obviously replenish oneself while still targeting fat loss? THANKS! Miss all you Oakley ladies!

A. A lot of great questions. When it comes to figuring out what works best for you, it's always best to work with a professional, like a RD and to visit a physician for blood work to discover what's really going on in the body. I feel this is why many people struggle with healthy living is because much of their information comes from the internet, blogs and magazines instead of professionals treating the person as an individual with unique needs. I do not encourage individuals to avoid fat but like any macronutrient, it's important to focus on enough - not too much/not to little. In a real food emphasized diet I recommend around 50-55% carbohydrates, ~30% heart healthy fats and around 1.2g-1.5g/kg/bw protein based on daily recommended caloric needs (ex. harris benedict formula). It's important to include fat/protein with carbs at each meal to help with blood sugar but also to keep the body satisfied. By doing this, there will be more consistency with energy and eating, thus a healthier relationship with food and the body and hopefully workouts will be consistent and that brings changes in body composition. We need consistency for results to happen. Post workout, I recommend to have a small snack or meal that includes protein and carbs. We discussed in the last chat (which is also on my blog about reccs for amounts) but typically around 10-15g protein post workout for a snack and then meal with around 20-25g protein or go for the meal with around 25-30g of protein. For carbohydrates, I recommend around 45-70g of carbs per meal with some of that being included in a post workout snack for individuals seeking weight loss, depending on the individual health/activity goals. Hopefully this helps. 

http://trimarni.blogspot.com/.../juicing-salt-tabs...

Diet, exercise, health: Myth or Fact? Your questions answered!

You'd think that everyone in our nation would like to be healthier, more fit and eat better but that's not always the case. There are some individuals who are happy just the way they are but if you are reading this blog right now, it's likely that you have a diet, exercise or health-related goal and you are seeking information on how to accomplish that goal. 

In the quest of health/nutrition/exercise-related information, it's likely that you are in information overload. Your search engine has seen hundreds of websites, blogs and article links over the past few years and although some of the information may be credible, effective and appropriate, it's likely that a lot of the information you have read (and continue to read) on the internet is not very reliable (and often times, very unhealthy). 

Now a day, it's hard to decipher what is factual or false because there are many sources to receive information. There are books, magazines, the media, television, articles, blogs, websites, lectures, journals and many times, pure experience and word of mouth. 

Much of what we hear/read is oversimplified. The media and "experts" often take a simple topic and make it very complicated and confusing. Considering that if you are reading this now and you are over the age of 20, you have been around for some time on this Earth and you are likely doing something right to keep your body alive. 

But short term fixes do not bring long lasting results and no matter what age you are, it's important to be careful of what's "too good to be true" and what's worth the change. 

There are a lot of experts in this world and it's easy for our society to decide how they will get their information and what information they want to receive. 

-There are those who want Free advice

-There are those who will pay an expert for his/her time
-There are those who will try anything at any cost
-There are those who are resistant to change, despite searching for a change
-There are those who are always excited to try something new
-There are those who like to follow the masses

If you are confused or overwhelmed by all of the nutrition/health-related information available to you, visit the Oakley Women facebook page tomorrow, starting at 9am where I will be answering all of your nutrition-related questions. 

Considering that most individuals use the television, magazines, books or the internet as the easiest (and most affordable) place to find nutrition-related information (instead of medical professionals and Registered Dietitians), here's your chance to pick my brain (for FREE) in honor of National Nutrition Month. 

Before asking your questions, I'd like for you to consider two important parts in changing your habits as you move toward a personal health-related goal. 

Stages of change

If you have your mind set a diet, exercise or health related goal, it's likely that you know changes will need to be made for you to reach your goal. You can't do the same thing over and over and expect a different result. 

The key to maintaining your energy to move you closer to your goal is to not only try new things, perhaps through trial and error, but to also apply information that will not only help you reach your goal but if applicable, maintain your goal once it is achieved.

Change is not easy. 

Psychologists will often help their clients understand what stage of change they are in order to better understand how the change will occur. Change requires small steps and this is why many people get very frustrated or discouraged and often give up on change OR many times, seek a more extreme or drastic way to achieve quick results during times of vulnerability, difficulty or setbacks. 

The two stages that I'd like you to consider before asking me a question tomorrow (or reading my response to another question) are stage 5 and 6. 

STAGE 5

This is a great stage to be in and it's likely where you are right now in your life if you have a long term goal. Athletes know all about preparation, just like students or someone who is involved in planning an event. 

The key parts of this stage are experimenting with small changes, understanding that there will always be an adaptation phase when changes are being made. Something new is always hard at first.
It's important to gather information that you can use as you make small changes. For once a small change is made, it's time to move on to another small change.

Progress, not perfection.

Be sure to write down goals and invest in a professional who can help you devise a healthy and realistic action plan. It's also important to create a positive support system for encouragement and motivation for prep-work is not without difficulty so the key is not giving up.

As you gather information as part of your prep work, consider your own goals but also anything that may be specific to you that will affect your ability to change.

We all come from different backgrounds, fitness levels, economic statuses and we live in different places of the world that may affect our how we make changes (Ex. depending on the weather or where you live, how about your ability to eat certain foods at certain times of the year?)
Your lifestyle may be completely different than the person who you are getting all of your information from (this can be positive and negative) so it's important that you take into account the best course of action for YOU and not trying to be like someone else.

STAGE 6

When Karel and I created our 5-week transition plan, we wanted triathletes to build a strong foundation before training more specifically for upcoming races. For the many triathletes who purchased and followed this plan (my athletes and Karel and myself included), there was a significant improvement of strength and understanding of weaknesses which is now allowing these athletes to progress more consistently with their more specific training.

Speaking of stage 6, which is the action phase, I find that many individuals jump into this stage without being prepared. No prep work has been made and thus, the motivated individual who jumps full-force into something, finds him/herself in a situation, perhaps a few weeks or months later, burnt out, injured, sick or unmotivated because too much direct action was made in too quick of time.
I don't know about you but I wouldn't want to buy a house that was created with short-cuts, cheap parts and little attention to detail. For I may be buying a beautiful looking house on the outside and perhaps one that my friends will marvel over but will eventually crumble and fall once I get settled in (talk about a waste of money as well.)

To be successful at change, you must be in a positive environment that supports change. Many times I find people overwhelming themselves with information and tips that are not pertinent to you at that specific time.
I always say "progress not perfection" but it's almost as if individuals who want to make change have this pressure to do everything right (perfect) all at once, forgetting that every expert was once an amateur.

If you have a diet/exercise or health related question, consider how the answer you are seeking will apply to you. It's ok to hear things and question an expert if it is true or not, but many times, the information you are seeking should help you make the changes you need to make, in a progressive manner, so that you can reach your goals.

Keep in mind that as you take action, you must have great support from others, that you are doing exactly what you should be doing at specific times in your journey. Continue to review your resources, motivating statements and team of energy-giving individuals that will help you maintain your action without getting side-tracked as to what other people are doing, the results of others or the tendency to desire a quick fix because you struggle with patient, hard work and overcoming obstacles. 

When it comes to changing habits, stages of change may vary from person to person.

But the most important thing to remember is your reason for change for this will be the major factor as to where you get your information for change. 

-The individual who never feels good enough, may constantly find him/herself struggling to accept the changes that are moving that individual into a better place.

-The individual who once ate out every meal, every day should not be seen as a failure if she/he is now only eating out 5 day per week, just because he/she is still eating out.

-The family of 6, who has no car and relies on food stamps as they question when they will receive their next meal should not be following the same advice from a blogger who The individual who expresses his/her beliefs as to why everyone should choose only organic local foods and should cook every balanced meal from scratch.

-The individual who was recently diagnosed with diabetes, renal disease or cancer may be in need of a clinical "quick fix/lifestyle change" unlike the individual who feels "fat" and has an unhealthy relationship with his/her body and seeks out information that encourages a fad diet, disordered eating habits, surgery or weight loss pills. 

As you can see, the reason for change will vary from person to person.

So depending on where you are getting your information, it's no wonder that you feel overwhelmed and confused when it comes to making changes to "be healthy".

I look forward to answering your questions tomorrow and helping you move closer to your individual goal as you also improve your quality of life.