Sports Nutrition: The facts (Part 1)

Working out as a part of your diet or healthy lifestyle? You may have heard many different things from companies trying to sell you stuff to your trainer. You cannot believe everything you hear.  Here are the facts, all backed by research:
Later this week I will discuss supplement use, sports drink comparison, and protein needs stay tuned :) check out sports nutrition part 2 here.

• Are you that person at the gym running, sweating, and out of breath? Did you know you are NOT burning fat? To burn fat you require oxygen, so if you are out of breath the only thing you are burning is sugar. 
• Fat burning exercise is steady low to moderate intensity exercise
• To add some science (not necessary to achieve this workout,) fat burning work out is achieved by 60-70% of maximum heart rate 
• To calculate your maximum heart rate: 220 - age (for example, I am 24, so my maximum heart rate is 220- 24 = 196 beats per minute and to burn fat I have to get to 60-70 % of that which is around 127 beats per minute) 
• This is very technical, to make it easier just remember you don't want to be working out so hard that you are out of breath, remember to take deep breaths and continuously breath. 
• Do not discount high intensity exercise though, it is very important for your heart health. To achieve both heart health and fat burning alternate between high intensity exercise and low to moderate intensity exercise. 

Pre exercise 

• The meal before a workout should be high in carbohydrates, moderate in protein, and low in fat and fiber to promote digestion to prepare you for the work out. 
• A meal should be eaten 3 hours before the workout followed by a small snack 30-60 minutes before. 
• Ideas for meals 3 hours before a workout 
• Turkey sandwich without mayo with a fruit 
• Low-fat cottage cheese with crackers and grapes 
• Low-fat granola or cereal with yogurt and berries 
• Ideas for snacks 30-60 minutes before a workout 
• Piece of fruit 
• 1 piece of toast with jam 
• Avoid gas forming foods before a workout such as beans and veggies from cabbage family. 

Post exercise 

• Your body builds muscle best right after you exercise. For that reason you want to supply your body with the substrate to build muscle (protein) right after you work out. Protein is also needed to repair damaged muscle. 
• Begin a post workout meal within 15-60 minutes of completing the workout. 
• Good post-workout snacks/foods are: 
• Peanut butter with crackers 
• Whole-wheat pita pocket with hummus, turkey, and veggies 
• Brown rice with beans and 3 oz grilled chicken 
• Yogurt with oat bran cereal 
• Hardboiled egg, slice of whole-wheat bread, low-fat cream cheese, and cucumber 

Staying hydrated during workout 

• Staying hydrated during your workout is imperative to make sure perform at your best. 
• Even a 1% water loss causes impaired performance 
• Waiting for thirst to kick in before you drink is not a good strategy because you are already dehydrated at that point. It is important to drink continuously during a workout before you feel thirsty. 
• Drink 1/2 a cup of water every 20 minutes. 
• During intense workout, drink 2 cups of electrolyte enhanced drink for every pound lost (weigh your self before and after a workout, on the same weight.) 
• For workouts lasting less than one hour water is the best choice
• For workouts lasting longer than one hour a sports drink should be consumed to replace lost electrolytes, carbohydrates, and fluids. Avoid soda or juice. 
• A quick test to make sure you are hydrated is checking your urine color. It should be light yellow, it if is dark it's an indication of dehydration - drink up.

Tip of the day from the American Dietetic Association: 

"Ever promise yourself that you'll eat healthier beginning tomorrow? Don't say you will start after the New Year! Make this holiday season the time you get active." 

If you are interested in losing weight check out my previous blog post weight loss 101.

Information Source: Eatright.org, Florida cooperative extension program. 

Urine image: usachppm.com