Wednesday, August 19, 2009
Kansas City Colleague Mitzi Dulan Co-Authors Sports Nutrition Book with Tony Gonzalez
Just wanted to let everyone know that Tony Gonzalez (NFL Hall of Fame) released a book yesterday " The All Pro Diet: Lose Fat, Build Muscle and Live Like a Champion" (Rodale 2009). A colleague of mine, Mitzi Dulan, RD co-authored the book. Mitzi is the nutritionist for the Kansas City Chiefs and the Kansas City Royals. In the book, Mitzi and Tony drive home the message that eating clean, whole foods is the best way to fuel your body!! Should make for a good read for any athlete!!
Exercise -Related Muscle Cramps
Athletes can experience painful muscle cramps during or immediately after exercise. These cramps are technically known as exercise-associated muscle cramping(EAMC). It has long been believed that this cramping is due to dehydration, changes in blood electrolyte compostition, or both. Despite a widespread belief that EAMC in all athletes is caused by dehydration and electrolyte loss, there is no body of scientific literature to support this theory.
The American College of Sports Medicine(ACSM) notes that recommendations to avoid dehydration and sodium deficits is based on consensus and usual practice.
Case studies of football players suggest that heat cramps may be the result of rapid and large losses of fluid and electrolytes and muscle fatigue. Football players that fall into this category are known as "salty sweaters" and appear to benefit from consuming sodium containing beverages during and after exercise. It's a good idea to use the hydration guidelines in the previous post to try to get a feel for your own personal sweat loss based on weight lost during training, then hydrate accordingly. Don't forget to drink a sports drink during and after exercise. As there seems to be some non-nutritional causes for EAMC - i.e., lack of stretching-each athlete should try to determine the likely causes of their cramping through trial and error so that they can eliminate the causative factors.
The American College of Sports Medicine(ACSM) notes that recommendations to avoid dehydration and sodium deficits is based on consensus and usual practice.
Case studies of football players suggest that heat cramps may be the result of rapid and large losses of fluid and electrolytes and muscle fatigue. Football players that fall into this category are known as "salty sweaters" and appear to benefit from consuming sodium containing beverages during and after exercise. It's a good idea to use the hydration guidelines in the previous post to try to get a feel for your own personal sweat loss based on weight lost during training, then hydrate accordingly. Don't forget to drink a sports drink during and after exercise. As there seems to be some non-nutritional causes for EAMC - i.e., lack of stretching-each athlete should try to determine the likely causes of their cramping through trial and error so that they can eliminate the causative factors.
Tuesday, August 18, 2009
Should I be most concerned about hydration on game day?
Game day hydration is important. Follow the guidelines in the previous posts on hydration.
But remember, you need to hydrate correctly on a daily basis to avoid a significant fluid deficit at the end of the week when you have a game.
If you lose 1% of your body weight during a practice( that's only 1.7 pounds if you weigh 170 lbs.) that's enough to affect athletic performance. AND remember- fluid deficits can be cumulative-so we want to keep on top of our hydration on a daily basis to be in the best possible shape on game day.
But remember, you need to hydrate correctly on a daily basis to avoid a significant fluid deficit at the end of the week when you have a game.
If you lose 1% of your body weight during a practice( that's only 1.7 pounds if you weigh 170 lbs.) that's enough to affect athletic performance. AND remember- fluid deficits can be cumulative-so we want to keep on top of our hydration on a daily basis to be in the best possible shape on game day.
Will using a sports drink as opposed to water do anything for my game
Sports drinks provide fluid, carbohydrates and electrolytes. They are always appropriate for exercise lasting more than 60 minutes. Our muscles need carbohydrate for energy and the brain needs glucose energy to think. We can store carbohydrate in our muscle tissue and liver and we have some available for use in our blood. However, we can use up our carbohydrate stores during a game and feel fatigued and unable to think clearly.
Because sports drinks contain electrolytes-they help optimize hydration. Sports drinks are fomulated from a mix of three carbohydrate sources to deliver energy to your muscles and to deliver it quickly!
Because sports drinks contain electrolytes-they help optimize hydration. Sports drinks are fomulated from a mix of three carbohydrate sources to deliver energy to your muscles and to deliver it quickly!
How do I make sure I get enough fluid before, during and after practices and competitions
2-3 hours before training or competition drink 16-24 ounces (2-3 cups) of fluid. Good idea to get this in at lunch at the Prep on practice days.
30 minutes before training or competition drink 5-10 ounces (around a cup) of fluid. Get this in on the way to practice or the game if you can.
During training and competitions drink at least 5 ounces every 15-20 minutes. (remember a gulp is an ounce- so that means 5 gulps, every 15-20 minutes. Start to train yourself to use time off the field, time outs, half time to hydrate.
After training and competition drink at least 20 ounces (2 1/2 cups) for every pound lost. For highly competitive athletes (the Prep football player) who train or compete for more than an hour at a time, it's a good idea to use sports drinks like gatorade or powerade. They are formulated to quickly deliver the right mix of carbohydrates and electrolytes without causing stomach distress.
30 minutes before training or competition drink 5-10 ounces (around a cup) of fluid. Get this in on the way to practice or the game if you can.
During training and competitions drink at least 5 ounces every 15-20 minutes. (remember a gulp is an ounce- so that means 5 gulps, every 15-20 minutes. Start to train yourself to use time off the field, time outs, half time to hydrate.
After training and competition drink at least 20 ounces (2 1/2 cups) for every pound lost. For highly competitive athletes (the Prep football player) who train or compete for more than an hour at a time, it's a good idea to use sports drinks like gatorade or powerade. They are formulated to quickly deliver the right mix of carbohydrates and electrolytes without causing stomach distress.
Why work on keeping hydrated?
Maintaining adequate hydration is essential for top athletic performance and health. Inadequate fluid can cause you to fatigue early, affect your ability to think clearly, make you prone to injury and hurt your sport performance. Fluid and electrolyte balance can quickly change to imbalance which will have immediate consequences on athletic performance.
If you sweat heavily(heavy pads, helmets, and high temperatures can make you sweat heavily) and fail to replace your sweat losses, you reduce your ability to provide adequate circulation to muscles-you need adequate adequate circulation because body fluids help transport glucose (energy) to the hard working muscles and also help to carry away lactic acid.
If you sweat heavily(heavy pads, helmets, and high temperatures can make you sweat heavily) and fail to replace your sweat losses, you reduce your ability to provide adequate circulation to muscles-you need adequate adequate circulation because body fluids help transport glucose (energy) to the hard working muscles and also help to carry away lactic acid.
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