Not eating and drinking after every practice and game can have negative consequences on future athletic performance. It takes 36 hours to reload the muscles of football players who delay refueling their bodies. You cannot afford this type of delay since you have a practice every weekday. Bottom Line-Football players who do not refuel and hydrate properly on a daily basis will not have optimal energy at practice and may not be able to perform at their peak on game day.
What to Eat for Recovery-Muscle glycogen is the primary fuel for energy during exercise. Carbohydrate (glucose) is the primary source of muscle glycogen. It is the most efficient source of energy for sport and should make up 50-55% of an athlete's diet. Carb rich foods include whole grain breads, cereals, rice, pasta, fruits, vegetables and sports drinks.
When to Eat for Recovery-A carbohydrate snack consumed within minutes after a practice or game will allow the body to start the recovery process. Players should get in the habit of planning to have something in their football bag or car to consume right after practice and then have a healthy carbohydrate rich meal one hour after practice when they get home. Then, if possible have a little carb based snack every few hours until you go to bed. This ensures that the muscles continue to load with carbohydrate energy and will be ready to perform for you in less than 24 hours.
How Much Carb do I need in my Recovery Snack-Ideally you should have 75-150 grams of carb in your recovery snack right after practice or a game. Some suggestions for that snack: 16 ounce 1%lowfat chocolate milk, fruit with whole grain crackers, 100% fruit juice with a soft pretzel, sports drink with whole grain crackers, raisins with a lowfat cheese stick and fruit juice, peanut butter crackers with fruit juice or sports drink, granola or breakfast bar with shelf stable nesquick 1%lowfat milk.
What about Protein and Recovery-Protein also plays a role in recovery. Research tells us that consuming a small amount of protein with the carb right after exercise may help the body recover-but in a different way. Protein added to the recovery snack does not help store energy-but instead-is used by the muscles to build and repair. It does not take alot of protein to get this result. The small amount of protein in a 16 ounce lowfat chocolate milk will provide carbohydrate to fuel the muscles and protein to build and repair muscle tissue. In the sports nutrition research world we are learning that chocolate milk is an excellent recovery food!
Monday, August 31, 2009
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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