Hydrating your Exercise

Despite the recent warnings in the literature of the possible hazards from drinking too much water, most of us need to drink more. The warnings against excessive drinking were related to research findings on marathon and triathlon participants who suffered water intoxication (hyponatremia) while running in the longer events. Those who suffered from this condition were typically the slower runners who were drinking frequently while at the same time losing exceptionally large amounts of sodium from sweating. Due to the long and strenuous exertion this loss of sodium created a severe imbalance between their hydration level and the electrolyte (sodium) levels causing symptoms such as nausea, fatigue, stupor and even coma and death. In such severe exertion cases, even sports drinks do not supply enough sodium. One possible remedy to this risk is to eat salty snacks during the race.

However, most individuals are not training to such an extent that they should be concerned about drinking too much. On the contrary, most individuals are not drinking enough water which, if gone unchecked during a hot or humid day, could create the same or worse problems as those that are associated with too much water. Additionally, the benefits of exercise can be limited when appropriate hydration levels are not maintained. Fluid losses of just 2% of your body weight (about 1.5 liters in a 150 pound individual) can cause a significant drop in performance.

Typically the daily recommendation is to drink about ½ ounce per pound of body weight or about 10-eight ounce glasses if you weigh 160 lbs. If you are working in a stressful (hard work, hot) environment then 2/3 ounce per pound or 13-14 glasses are recommended a day.

During exercise, studies show that different individuals lose more water faster than others in similar environments (hot, cold, humid, etc.). It is quite individual. So the recommendation for fluid intake during exercise should be determined according to how much water weight you typically lose during your exercise. If you lose 2 pounds of weight during a 1-hour exercise bout then you should be trying to replace a similar amount during your exercise activities. For each pound of body weight you lose you will want to try to replace it with 16 ounces of water. See sweat rate calculator to determine your sweat rate at http://www.fitstop-lab.com/tools/sweatratesheet.xls

Sport drinks are also recommended to help maintain electrolyte (salt) balance and maintain blood glucose levels (for events lasting longer than 1 hour). Typically, a 5 to 8% solution (carbo/fluid) is recommended.
Keep in mind that dehydration due to fluid loss can have a dramatic effect on the body’s performance and could also lead to significant heat illnesses like heat exhaustion or even heat stroke and death. So keep the water coming especially on the hot and humid days. And if you are experiencing the joy of a marathon or similar exerting event then be sure to pack the salty snacks for along the way.

Portion Control

Here is some information to familiarize you with what typical serving sizes look like with common visual cues. Remember that a serving is a standard of measurement (it doesn’t change) and your portion is how many servings you eat. Your portion may be smaller, equal or larger to a serving size depending on your daily calorie needs.

   Example:        A SERVING of fruit is 1/2 cup.

                           You eat 1 cup of blueberries at breakfast.

                           You therefore eat 2 servings (1/2 cup + 1/2 cup) of blueberries.

                           Therefore, your PORTION of fruit at breakfast is 2 servings.

	Serving Size	Sample Single Servings	Looks like (approximately)
Milk, Yogurt & Cheese (Calcium) Recommendation: 1,000 mg for most adults.	1 cup milk or yogurt	1 cup milk or yogurt	8 ounce plastic yogurt cup
	1-1.5 ounces	1.5 oz natural cheese	Size of a thumb, or 3.5 inch floppy disk.
		2 oz processed cheese
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts – Protein Sources Recommendation:  15-20% of total needed calories; amount varies between individuals. (75-100 g for 2000 calorie diet.)	3 ounces	3 oz of cooked lean meat, poultry, or fish	3 ounces = a deck of cards or audiocassette tape.
	½ cups cooked dry beans	½ cup black beans	Tennis ball or muffin cup filled level to the top
		2 eggs	2 eggs or 1/4 cup
		2 Tbsp peanut butter	Ping pong ball
		1 ounce nuts	20-25 almonds; approximately one handful of nuts
Vegetables Recommendation: 2 1/2 cups per day for 2000 calorie diet; adjust based on individual calorie needs.	1 cup leafy greens or cruciferous vegetables	1 cup of salad greens or broccoli	Bigger than a tennis ball, smaller than a large grapefruit
	3/4 cup (6 ounces) vegetable juice	1/2 cup cooked or chopped vegetables	Tennis ball
		1/2 cup carrots 3/4 cup of tomato-based vegetable juice	7 baby carrots Small juice glass
Fruits Recommendation: 2 cups per day for 2000 calorie diet; adjust based on individual calorie needs.	1 medium fruit	1 medium apple, pear or orange; 1/2 banana	Tennis ball
	1/2 cup berries, or chopped or cooked fruit	1/2 cup blueberries or fruit cocktail 1/2 cup grapes	Tennis ball 15 grapes
	3/4 cup (6 ounces) fruit juice	3/4 cup of fruit juice	Small juice glass
Bread, Cereal, Rice and Pasta – Carbohydrate Sources (Potatoes included as starchy vegetable) Recommendation: 50-55% of total needed calories; half from whole grain sources; amount varies between individuals. (250-275 g for 2000 calorie diet)	1 slice of bread	1 slice of bread	Compact disk case
	1 ounce ready-to-eat cereal	1 oz ready-to-eat cereal	Tennis ball
	1/2 cup cooked cereal, rice, pasta	1/2 cup cooked cereal, rice or pasta	Cupcake or muffin wrapper filled to rim
	3 ounce potato	1 red potato, 1/2 regular baked potato, 2-3 fingerling potatoes	Computer mouse
	1 ounce bagel	1/4 New Yorkstyle bagel	Compact disk case or 2 golf balls
	4 ounce muffin	1 small muffin or 1/3 large muffin	Cupcake or muffin wrapper size
	1 ounce waffle	Toaster waffle	1 typical toaster waffle (approx. 4-5 inch diameter.)
Fats (vegetable oils, butter, salad dressings, also sources include fish, nuts, seeds from other food groups). Recommendation: <30% of total needed calories; <10% from saturated fat; amount varies between individuals. (<66 g total fat which includes <22 g saturated for 2000 calorie diet)	Limit added   fats in diet	2 Tbsp oil, salad dressing, liquid	Ping pong ball

Sources: Recommendations: Dietary Guidelines for Americans 2005
                 Serving Sizes: American Dietetic Association. www.eatright.org.
                 Wendy N. Bazilian, DrPH, MA, RD

               

Snacking

BALANCING YOUR SNACKS

Another option to decrease the glycemic index of your snacks and meals is to mix the carbohydrate with protein which will slow down the blood sugar swings. Here are some examples.

Serving suggestions with a good mix of low-mod glycemic carbs and protein in the morning:

·         1 cup instant oatmeal with brown sugar (100 calories) and 8 oz of skim milk (50 calories). Total = 150 calories

·         1 apple (60 calories) sliced with 2 tbs peanut butter (30 calories) and 2 slices of whole grain toast (120 calories). Total = 210 calories

·         Celery dipped in low-fat dressing (20 calories) plus 10 dried figs (488 calories) Total = 508 calories

·         2 slices whole grain toast (120 calories) and 2 tablespoons peanut butter (30 calories) Total = 150 calories

·         1 apple (60 calories) and 1 cup lowfat cottage cheese (90 calories)* Total = 150 calories

·         1 cup fruit yogurt (180 calories) and 1/4 cup granola (90 calories)*  Total = 270 calories

·         2-egg omelet (140 calories) with 1 cup fresh vegetables (60 calories), 1 whole-wheat English muffin (140 calories)*  Total = 340 calories

·         string cheese (80 calories) and 1 ounce pretzels (110 calories)*  Total = 190 calories

·         1/4 cup nuts(200 calories) and an orange (45 calories)  Total = 245 calories

·         hard-boiled egg (70 calories) and 1/2 whole-wheat bagel (150 calories)*  Total = 220 calories

·         whole-wheat pita (150 calories) and 1/2 cup canned tuna (60 calories)*  Total = 210 calories

·         energy bar (210 calories) and 8-ounce sports drink (60 calories) Total = 270 calories

*Contain higher quality proteins (i.e., combined they contain all essential amino acids)

Glycemic Index

Some studies have suggested that foods that have a lower magnitude of influence on the increase in the body’s blood glucose (sugar) level may limit excessive high’s and low’s in blood sugar that are often associated with low moods, lack energy and even over-eating.

Additionally, these lower glycemic index foods when ingested at least 30-60 minutes prior to exercise can:

• minimize hypoglycemia (low blood sugar) that occurs at the start of exercise
• increases the concentration of fatty acids in the blood (long term energy system)
• increases fat oxidation and reduce reliance on carbohydrate fuel (i.e., spare limited muscle fuels).

On the other hand, foods that are on the higher end of the glycemic index are often recommended for consumption during exercise and in recovery (within 30-45 minutes after exercise).

General Recommendation:  Choose carbohydrate foods on the low to moderate glycemic index except during and shortly after exercise.  This will help maintain a constant blood sugar level and promote a higher energy level throughout your entire day.

Examples

LOW GLYCEMIC INDEX (slow inducers of insulin secretion 10-39%)

Almonds                Apples                         Beans                      Black-eyed p 
Butter beans        Cabbage                     Cashews                Cherries

Chicken                 Chick peas                  Cottage cheese       Dried Apricots

Eggs                      Grapefruit                    Green veges            Lentils

Milk                        Mozzarella cheese      Nutrition bars           Nutrition shakes

Oranges                Peaches                      Peanut butter           Pears             

Pecans                  Pistachios                   Plums                      Prunes           

Pumpkin seeds     Soy milk                      Soybeans                 Split peas

Sunflower seeds   Tomato soup               Tomatoes                Tuna               

Turkey Walnuts     Yogurt (plain)

MODERATE GLYCEMIC INDEX (moderate inducers of insulin secretion 40-70%), Spaghetti (whole wheat), oatmeal, sweet potatoes, Navy beans, peas (40-49%), Buckwheat, spaghetti (bleached), sweet corn, All bran cereal, oatmeal biscuits, Rich Tea biscuits, frozen peas, yams (50-59%), White bread, brown rice, muesli, shredded wheat cereal, ryvita crispbreads, water biscuits.

HIGH GLYCEMIC INDEX (Rapid inducers of insulin secretion), Bread (whole-grain), millet, white rice, potatoes (70-79%), Corn flakes, instant potatoes, maltose, honey (80-90%), Sports drinks, Sugar, Glucose (90-100%)

Feeding Your Exercise

Fueling before, during and after exercise

1.    Pre-exercise meal.   For events that last longer than 1-hour try to consume following calories from  complex carbohydrates depending on when you are able to consume your pre-exercise snack or meal:

·         up to 1000 calories when eating 4 hours prior to the event

·         up to 750 calories when eating 3 hours prior to the event

·         up to 500 calories when eating 2 hours prior to the event

·         up to 250 calories when eating 1 hour prior to the event

Serving suggestions for complex carbs in the morning:

o   1 cup instant oatmeal with brown sugar (100 calories) and 8 oz of skim milk (50 calories).

o   1 apple (60 calories) sliced with 2 tbs peanut butter (30 calories) and 2 slices of whole grain toast (120 calories).

o   Celery dipped in low-fat dressing (20 calories) plus 10 dried figs (488 calories)

o   Pre-workout Shooter (10 minutes before workout if unable to eat prior to 2 hours before event): ½ cup orange juice + 1 cup water + 1 scoop of whey protein. (< 250 calories)

2.    Plan water and fuel replacement schedule for DURING the workout (event).

Below is a list of fluid recommendations made by the American College of Sports Medicine, for short and long runs, especially when intensity is high and/or humidity is high.

-         Two to three hours prior to exercise, drink approximately 16-20 ounces of water or sports drink.

-         Ten to twenty minutes before exercise, drink approximately 10 ounces of water

-         During exercise, drink at least 10 ounces of water or sports drink every 10-20 minutes. Remember not to drink based on thirst alone. It is not the only predictor of decreased fluid levels.

-         After exercise, drink approximately 16-20 ounces of water or sports drink per pound of water lost during exercise. (measure your weight in the morning before the event and again after to be sure you are fully re-hydrated.)

Consume recovery drinks after weight training but just water during weight training.  However, when training cardio for over 90 minutes you should consume carbohydrates during the activity. General recommendation is between 200-400 calories per hour..  See Fuel tip sheet at http://www.fitstop-lab.com/tools/fuelindex.htm for fueling during long cardio workouts.

3.    After Exercise. Follow post-exercise hydration recommendations above. Also, try to consume foods with carbs and some protein (approximately a 4:1 ratio). Chocolate milk works well for a recovery drink or even better whey protein shakes. Make sure you consume carbohydrates during that 1st 30-60 minutes post exercise since studies have shown that fueling will go directly toward replenishing muscle glycogen stores which are depleted during extensive &/or intensive exercise.

Steps to Ideal Body Weight

Maintaining a healthy energy balance is critical to the success of your eating program. To lose 1 pound you will need to create a negative caloric balance of 3500 calories. To maintain or increase your lean mass as you lose weight you will need to increase your exercise while avoiding more than a 3,500 – 7,000 calorie deficit each week (500-1000 calories per day). Losing more than 1-2 lbs in any given week will cause losses in significant amounts of your lean mass (i.e., muscle weight) along with the body fat loss. Here are 10 steps to optimal weight management:

1. Keep a food & activity log. If your goal is weight loss, it’s important to get a realistic picture of how much and which foods you are eating. You may be underestimating or overestimating food intake. Write down or input online everything you eat and drink for a week or two. Then examine the log to see what changes you need to make to eat healthier. If you are      using the Training Peaks platform already then you may want to download the TP app on your smart phone or ipad. This app can make the process of logging and tracking your energy balance much easier.  Another app option is the Lose It app which works very well and is a free download. 

-         For the TP app go to http://home.trainingpeaks.com/products-mobile.aspx

-         For the Lose it app go to http://www.loseit.com

2. Stock up on fruits and vegetables. These foods are naturally low in fat and a great source of fiber. Because fiber creates a feeling of fullness without adding calories, you’ll eat less and get a natural source of vitamins, minerals and antioxidants.
3. Consume Healthy Dairy Products. Low fat milk products are a great source of protein and calcium. This is critical for bone health, so unless you are lactose intolerant or allergic to dairy products, eat low-fat or non-fat diary products daily.
4. Choose Low-Fat Meats. If you include red meat in your diet, make sure you select lean cuts such as sirloin or round and ensure they are trimmed of excess fat. If you eat poultry, choose white meat without the skin. Use low-fat cooking methods such as grilling, broiling or baking versus deep frying. Try to include fish as a regular source of protein.
5. Eat Healthy Fats. Avoid foods that are high in trans fatty acids and partially hydrogenated oils, found in margarines and many processed foods.  Minimize butter and fried foods.
6. Control Portion Sizes. If you are eating too much you should begin by reducing portion sizes.      Serve meals in smaller dishes such as dinner off the smaller lunch plate (10 inches or less), pasta in the smaller cereal bowl and salad in the larger pasta bowl.  For more information see portion control recommendations.
7. Eat Several Small Meals Daily. Another strategy is to regularly consume small amounts. Try eating five to six mini-meals throughout the day. This method helps keep blood sugar levels stable and energy levels up and staves off the “everything but the kitchen sink” hunger level.
8. Practice the 80/20 Rule. A third strategy is to make the healthiest choices possible 80 percent of the time. This goal gives you permission to include all foods in your diet. You’ll benefit from variety, while reducing feelings of deprivation. This could equate to one cheat day a week where you eat what you want.
9. Focus on Nutrient Density. Make nutrient-dense foods, such as fruits, vegetables, beans and legumes the mainstay of your diet.
10. Regularly monitor your weight and body composition.  Weigh yourself daily (or weekly) at the same time of day each day (morning is best).  Periodically monitor your body fat% so that you can evaluate what kind of weight you are losing (body fat vs muscle) and modify you exercise and diet program accordingly. 

For accurate and reliable body composition measures and metabolic analysis (to determine your individual calorie needs) visit the Fit Stop Human Performance Lab for state of the art evaluation and consultation by an exercise physiologist.  For more information go www.fitstoplab.com or call 760-634-5169 or email kjnico@fitstop-lab.com 

Performance Nutrition

Health and Performance Nutrition Recommendations

o   Eat five to six smaller meals a day to give your body a steady supply of calories and nutrients and to keep your blood sugar at a constant level.

o   Eat high-quality, low-fat proteins, such as egg whites, chicken, turkey, tuna, lean red meat, low-fat dairy products, and low-fat protein supplements. While you should increase your protein intake, you must be careful not to consume too much protein.  The body can effectively digest and assimilate only about 25-40 grams of protein per meal.  The typical recommendation for athletes is to consume not more than about 1.6g/kgBW (0.73g/lbsBW) of protein per day. For a 150 pound athlete that would be approximately .73x150 = 109.5 grams = 438 calories per day.  See the fuel tool at http://www.fitstop-lab.com/tools/fuelindex.htm

o   If you have difficulty eating the recommended amount of food every day, try consuming a high-protein, low-fat powder drink as a snack or as part of a meal.  Be careful though, if you are trying to get rid of excess body fat, the powder drinks cause calories to add up quickly.

o   Eat enough complex carbohydrates such as brown rice, whole-grain pasta, potatoes, whole-grain bread and beans but try to choose foods that are slow burning or low on the glycemic index. Refer to the glycemic index for further recommendations. Carbohydrates provide the energy needed to maximize the intensity in your training which is the most important factor in increasing strength, power or endurance.

o   For snacks, try sports-nutrition bars that are low in fat and high in carbohydrates and protein. Eat dried fruits and nuts for a boost in energy.  (see “Healthy Snacks” for some ideas.)

o   Consume energy drinks before and after strength training but just water during weight training.  For endurance activities sustained over 60 minutes, you may want to consume carbohydrates during your activity. The exception would be if you are at a very low intensity and you would like to work on your body’s ability to use fat for fuel (i.e., see metabolic efficiency training by Bob Seebahor at http://fuel4manceblog.blogspot.com/p/store.html ). Once endurance activity is completed you should consume a carbohydrate and protein mix (4:1 ratio) during the 30 minute window directly following your workout in order to replenish directly to your glycogen stores in the muscle (1 part protein 4 parts carbohydrates – chocolate milk works great) – see fuel tip sheet at “http://www.fitstop-lab.com/tools/fuelindex.htm” for individualized calculations.

o   Supplementation recommendations:

ü  A good multi-vitamin and mineral supplement dialy

ü  Antioxidants

ü  Carbohydrate & electrolyte drinks for during and after endurance exercise

ü  Low-fat (&/or low calorie) protein drinks if you are having trouble consuming enough calories.

CAUTION: These statements have not been reviewed by the Food and Drug Administration. This information product is not intended to diagnose, treat, cure or prevent any disease. Consult with your physician before starting any weight-loss or fitness program