This is a great article.   If you join the winter program, we’ll be doing our sweat rates in the winter, and then again in the spring.  But, feel free to do it now too.  It’s very enlightening and I can guarantee most of you are not drinking or eating enough!

http://usatriathlon.org/content/index/7065

For those of you training for a 1/2 marathon or longer run should keep in mind that you should take in 30-60g of carbs on your run- depending on your weight.

This can be done in a number of ways, mostly depending on how your stomach absorbs nutrition.  Below are some suggestions with their carb numbers.  Trial and error is the name of the game!

Read this article by Nancy Clark on body image…..WOW, powerful stuff!

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As a sports dietitian, I spend too many hours helping my clients find peace with their bodies. Most of these active people take the outside-in approach. They think if they change their body from the outside by losing undesired body fat or by adding some muscular bulk, they will be happier on the inside. Unfortunately, not true!
No weight will ever be good enough to do the enormous job of creating happiness. This story, told to me by a cyclist, proves that point: “I once weighed 124 pounds and was unhappy with that weight. I started exercising and dieting rigidly. I lost to 99 pounds but I still wasn’t happy. I ended up binge-eating; I gained to 160 pounds, where I was miserable. I sought help from a counselor, stopped eating emotionally, and with time, got my weight back to 124-and I felt happy there! Why couldn’t I have been happy at 124 pounds in the first place? Because happiness has nothing to do with weight…”
Granted, some people do have excess body fat they can appropriately lose to be healthier as a person and lighter as an athlete. They can rightfully feel pleased when they accomplish the goal of attaining an appropriate weight. But other athletes just think they have excess fat to lose; they have distorted body images. A survey of 425 collegiate female athletes reports the women wanted to lose 5 pounds, on average. (1) Another survey of the top women runners in the country found the same results. (2) Even elite athletes wistfully believe they will perform better if they are leaner. Unfortunately, the struggle to attain that “perfect weight” can cost them their health and happiness. Restrictive diets with inadequate protein, iron, zinc, calcium and a myriad of other health-protective nutrients-to say nothing of carbs for fuel-often contribute to injuries and poorer performance.
So what can you do if you are discontent with your body? First of all, you should get your body fat measured to determine if you actually have excess fat to lose. Data can be helpful. (Find a local sports dietitian to measure your body fat via the referral network at SCANdpg.org.) You may discover you have less body fat than expected!

Feeling fat
It’s easy to understand why so many athletes have distorted body images. When you put on skimpy running shorts that expose your “flabby things”, or a bathing suit that shows every bump and bulge, you can very easily “feel fat.” Sound familiar?
One solution to the “I feel fat syndrome” is to remember “fat” is not a feeling. That is, you don’t feel “blond hair” or “freckled.” You also do not feel “fat.” Yes, you may be feeling uncomfortable with your body. But you are really feeling imperfect, inadequate, insecure, anxious-and any number of other feelings that get described as “feeling fat.”
I encourage your to explore those real feelings, and figure out where you got the message that something is wrong with your body. The media is a good start, but it could also be a parent who lovingly said at a tender age “That outfit looks nice, honey, but if only you’d lose a few pounds…” What you hear is “I’m not good enough” and this can create a downward spiral of self-esteem. Weight issues are rarely about weight. They tend to be about feeling inadequate and imperfect.

What to do
So how can a discontent athlete feel better about his or her body? One tactic is to stop comparing yourself to your peers. To compare is to despair. Rather, pretend you live on an island where your body is “good enough” the way it is. (You are unlikely to ever have a “perfect” body, so the second best option is to enjoy a body that is “good enough.”) If you step off your island and start comparing yourself to your peers, please notice: Do you end up being too fat, too slow, too ugly, too dumb? Do you ever let yourself rise to the top and be better than others? Doubtful. You are better off staying on your island, and calling yourself a Gorgeous Goddess or Handsome Hulk. With time and practice, you can change the way you see yourself and come to believe perhaps you are, indeed, good enough the way you are!
Granted, changing the way you feel about your body is a complex process. The following resources can help you in this journey to find peace with your body:
www.nourishingconnections.com (free e-newsletter)
www.findingbalance.com (has videos about resolving weight issues)
www.adiosBarbie.com (offers resources, and insights into the media)
For a plethora of books, visit the online bookshelf at www.gurze.com. Some of my favorites include The Body Image Workbook and The Don’t Diet, Live-It Workbook.

Life is more enjoyable when you can love your body and appreciate it for all it does and stop hating it for what it is not. When the drive for thinness comes with a high price, that price may not be worth the cost.

References:
1. Beals K and M Manore. Disorders of the female athlete triad among collegiate athletes. Int’l J Sport Nutrition and Exercise Metabolism. 2002. 12:281-293

2. Clark N, M Nelson, W Evans. Nutrition educational for elite female runners. Physician and Sports Medicine. 1988. 16:124-135

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her NEW 2008 Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com.. See alsowww.sportsnutritionworkshop.com

I really like this article.  It helps us “older” folk set realistic goals about our weight.  After all, we are triathletes, look what we have our bodies doing.  We are in great shape, don’t let the number on the scale dictate your mood or how you feel about your body.

I just got this posting and thought you would all enjoy it too.  I think it hits the mark with our training.  I have to say that when I try to cut back on calories to “lose a few pounds” during training, I tend to bonk during my long workouts.  I promised to lose weight on the off-season, not during training and this is why…

Great nutrition article from Active.com

10 Ways to Eat Like an Olympian

By Aaron Brock, MS, ATC, PES
Head Athletic Trainer for U.S. Men’s Olympic Volleyball Team
California Athletic Trainers Association

If you haven’t given nutrition much thought, you may want to start now.

While many factors need to be considered when discussing an athlete’s performance– nutrition is among the most important variables. Research clearly demonstrates the beneficial effects of good nutrition on athletic performance.

As the head athletic trainer for the U.S. Men’s Olympic Volleyball Team, I oversee the nutrition of elite athletes on a daily basis.

Proper nutrition can make you a better player by giving you an edge. It can be the difference between winning and losing. Whether you are on the 2008 Olympic team going to Beijing, a high school or college athlete, or an active adult, these tips can make a difference in your performance and overall well being.

Here are 10 simple ways to work good nutrition into your daily life.

1. Devour Breakfast!

Your mother was right: breakfast is the most important meal of the day. Don’t start the day with an empty fuel tank. The Men’s Olympic Volleyball Team practices every morning and lifts weights in the afternoon. If the players don’t eat an adequate breakfast, they will not have enough energy for a quality practice.

Replenish your energy stores to ensure adequate fuel for competition or training. Have both carbohydrate and protein in your breakfast.  Protein will help maintain your glucose levels throughout the morning and stave off hunger, while carbohydrates will provide needed energy.

Pancakes with syrup, whole grain toast with jam, and orange juice are good breakfast choices. Add low fat yogurt, skim milk, lean sausage, eggs, or egg whites for protein.    Other healthy options include:

Low fat yogurt and fresh fruit

Smoothie made with fruit and low fat yogurt

Whole grain cereal with skim milk and fruit

Vegetable omelet with whole wheat toast and orange juice

Scrambled eggs and one-half of whole wheat bagel

4. Manage Your Post-Workout Recovery

After a workout or competition, it is essential to replenish your energy stores.

Consume enough carbohydrates to replace that day’s depletion and prepare for your next training session. Add a sufficient amount of protein to help muscle and tissue repair.

Since cells are more receptive to carbohydrates and protein during the 60 minutes immediately after exercise, don’t wait too long to indulge. Depending on your body weight, you should consume between 50 to 75 grams of carbohydrates and 10 to 20 grams of protein within the first hour after training.

You should establish a habit of consuming carbs and protein immediately after your workout before being concerned with the specific amounts.

5. Hydration

Proper hydration is key to good nutrition. The body needs water to function, especially during intense training or exertion.

Dehydration of as little as 2 percent body mass can:

Decrease muscular strength

Decrease muscular endurance

Decrease anaerobic work capacity

Dehydration of 3 to 5 percent can result in increased risk of muscles cramps and heat exhaustion. Be sure you start practice and competition with optimal fluid levels to help delay or minimize dehydration.

A good indicator of hydration is actually urine. Ideally, urine should be clear to light yellow (lemonade color).  If your urine is darker yellow (apple juice color), it means you are dehydrated and need to replenish your fluids. You can also easily monitor fluid loss and adjust your intake accordingly by weighing yourself before and after exercise.

The majority of your hydration should come from water; however, sports drinks can help replace electrolytes which are lost during exercise.

6. Build a Strong Immune System

I travel around the world with the Men’s Olympic Volleyball Team and have found that the best way to prevent illness during a rigorous travel and training schedule is to have a strong immune system.  Eating right can help accomplish that goal.

Stay healthy by stocking your diet with:

Antioxidant-rich foods

Vegetables, especially green leafy veggies and broccoli, cauliflower, asparagus and carrots

Fruit, especially berries, apples, and oranges

Omega-3 and mono-unsaturated fats found in fish, nuts, and seeds.

Healthy fats; all fats are calorie-dense, so choose healthy fats such as avocados, olives, raw nuts/seeds, and ground flaxseed to meet your caloric needs

Lean proteins, including: chicken breast (skin removed), turkey breast (skin removed), egg whites, fish fillet, shellfish,  lean beef (top round), tuna (canned in water), non-fat cottage cheese and beans (black beans, kidney, chick peas or lentils)

Fish and seafood, eggs, lean meats, low-fat dairy, legumes/beans, nuts and tofu.

7. Eat Small Amounts More Frequently

Instead of sitting down for three large meals a day, you should break it up by eating six “mini-meals” throughout the day. Eating every three to four hours (starting with breakfast) can improve lean body mass and decrease fat.

Also, you can increase the intensity of your workouts and balance your metabolism by providing a steady amount of sugar. This doesn’t mean actual packets of sugar or sugar-rich candy. Instead try fruits, berries or nuts.

8. Be Smart About Supplements

Take them at your own risk. Supplements are unregulated by the FDA so there is no guarantee that what is on the label is in the product or vice versa.

Manufacturers often make unsubstantiated claims to entice athletes to use their products, so do your research before adding any supplement to your diet.

There are three certifications that supplements can obtain in order to boost their credibility (keep in mind, this still does not confirm ultimate effectiveness):

USP:  (www.usp.org/USPVerified/dietarySupplements)

Consumer Lab:  (www.consumerlabs.com)

NSF:  (www.nsf.org/Certified/GMP/listings.asp)

A multivitamin is generally OK, but don’t “mega dose” on single vitamins or minerals unless directed by your physician.

9. Carbohydrates Are Your Friend

Some people believe carbohydrates should be significantly reduced or eliminated due to the promotion of low-to-no carbohydrate diets such as Atkins. However, for athletes, carbohydrates are extremely important and should comprise 50 to 60 percent of your daily caloric intake.

Explosive activities–including volleyball, basketball, and football–activate the creatine phosphate system, which is fueled by carbohydrates.

Not only are carbohydrates important for optimal physical performance, but they help you concentrate, focus, and stay mentally sharp. You must consume enough carbohydrates to replace that day’s depletion and to prepare for your next training session.

Good carbohydrate choices include:

Breads: bagel, dinner rolls, English muffin, pita pocket, sliced bread

Cereals: bran, unsweetened, granola, oatmeal

Grains: low fat muffin, pasta, pancakes, rice, crackers

Vegetables: baked beans, corn, peas, potato

Whole grains whenever possible as they are packed with vitamins, minerals, and phytochemicals that have powerful antioxidant properties that you can’t get from white bread

10. The Powerful Powers of Protein

Athletes need high levels of protein (15 to 20 percent of daily caloric intake) to help repair and rebuild muscles broken down by physical activity and to aid in carbohydrate storage.

An athlete’s elevated protein requirements can usually be met by a well planned diet (supplements are not typically necessary):

Excellent protein sources include poultry, turkey, beef, pork, fish, low fat cheese, legumes (black, kidney, pinto beans, and chickpeas), egg whites, and soy products such as tofu

Although adequate levels of protein are important, keep in mind that

excess protein is simply extra calories either burned for energy or stored as fat.

When it comes to fuel, protein is less efficient than carbs. Get enough protein from your diet so your body doesn’t break down muscle to use the protein for fuel.

Protein from both food and supplements increases your need for water.  Since your kidneys require more water for protein metabolism, individuals with liver or kidney problems are susceptible to negative effects of excessive dietary protein.

Without proper nutrition, an athlete’s body will succumb to injury, illness, poor performance, and fatigue. You don’t have to be a “health food nut” or nutrition expert, simply implement some of the above concepts into your daily routine and you’ll notice a positive difference in your energy levels and athletic performance.

2. Smart Pre-workout Nutrition

This concept goes hand in hand with the importance of eating breakfast, depending on the time of day you practice. If training is in the afternoon–perhaps several hours after your last meal–your pre-workout nutrition becomes even more vital.

Don’t begin practice with a carbohydrate deficit or you may experience slower reflexes, reduced stamina, weakened muscle response and loss of focus. (For volleyball players, this translates into a slow arm swing, lower vertical jump, and poor reaction time.)

Plan ahead. Keep snacks on hand that are high in carbohydrates and light on protein and saturated fat:

Any fruit: bananas, apples, applesauce, pears, oranges, melons, berries, grapes, tomatoes, smoothies

Light sandwich:  turkey (hold the mayo), chicken, peanut butter and jelly, etc.

Grains: cereal, bagel, English muffin, tortillas, pita pocket.

Sports drinks or light fruit juice.

Energy bars:

All energy bars have varying amounts of carbohydrates, protein and fat, so look at the label and know what you’re consuming. Also, consider drinking a full glass of water to help break down nutrients and aid absorption.

If you eat energy bars often, consider varying the brands so you don’t tire of the same bar and skip food all together.

Remember, energy bars are not candy bars, so don’t expect them to taste like such, although many do taste good. The point is sometimes you need to disregard your taste buds for the good of your nutrition.

Other: skim milk, low fat yogurt, graham crackers, pretzels

3. In-workout Nutrition

If your workout or competition lasts more than one hour, carbohydrate consumption during activity may help your stamina if you start to feel sluggish or fatigued.

I provide some light carbohydrate options for consumption during competitions to ensure adequate energy for maximal jumping and spiking. Of course, the extra boost of energy will help you in whatever sport you play.

Good carbohydrate options include:

Sports drinks

Small portions of carbohydrate-rich energy bars, and carbohydrate gels

Always pay attention to how your body feels. Although many variables may play into this “feeling,” nutrition is often a contributing factor, and one that can easily be addressed at the time.

This is great, give it a good read… I’ve read a few of her books, she is fantastic.

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Highlights From the Sports Nutrition Pros

By Nancy Clark, MS RD CSSD
For Active.com

Over 5,000 exercise scientists, sports dietitians, physicians and coaches gathered for the annual American College of Sports Medicine meeting in May 2008 to share their latest research in sports nutrition. Below are some of the sports nutrition highlights. Here are the 20 most significant highlights.

On Sports Snacks & Pre-exercise Foods

Eating an energy bar just 15 minutes before you exercise is as effective as eating it an hour before. Grabbing fuel as you rush to your workout is a good idea that gets put to use.

Natural sports snacks, like a granola bar or banana, offer a variety of sugars. But engineered foods might offer just one type of sugar. Because different sugars use different transporters to get into muscle cells, eating a variety of sugars enhances energy availability. In a 62-mile (100 km) time trial, cyclists who consumed two sugars (glucose + fructose) completed the course in 204 minutes; those who had just glucose took 16 additional minutes. The bottom line: eat a variety of foods with a variety of sugars during endurance exercise, such as sports drinks, tea with honey, gummi bears….

Salty pre-exercise foods such as chicken noodle soup can make you thirsty and encourage you to drink more. This can reduce the risk of becoming dehydrated during hot weather.

On Recovery Foods

A survey of 263 endurance athletes indicates they understand the importance of recovery after a hard workout. But they don’t know what to eat. They believe protein is the key to recovery. Wrong. Carbohydrate should really be the fundamental source of recovery fuel. Or better yet, enjoy a foundation of carbs with a little protein …Chocolate milk!

When exhausted cyclists were given a choice of recovery drinks, they all enjoyed and tolerated well the chocolate and vanilla milks, more so than water, sports drink or watery chocolate drink. Chocolate milk is familiar, readily available, and tastes good!

How long do elite soccer players need to recover from a game? In one study, they needed five days for sprinting ability to return to pre-game level. That’s four days longer than most athletes allow…

How Your Body Processes Food + Drink

How many calories does a triathlete burn during the Hawaii Ironman? Using labeled water, researchers determined a 173 lb (78.6 kg) man burned 9,290 calories. Body water turnover was about four gallons (16.5 L), and weight dropped 7.5 percent. Muscle glycogen dropped by 68 percent.

Fatigue is related to not only glycogen depletion and dehydration but also to body temperature higher than 104º F (40° C). Try to keep cool when exercising in hot weather!

Have you ever wondered how long it takes for the water you drink to end up as sweat? Only 10 minutes (in trained cyclists). Ingested fluid moves rapidly, so don’t hesitate to keep drinking even towards the end of an event.

How does one REALLY know they are bonking.  Let me give you a few hints:

1.  you want to kill your riding partner whom you usually like very much because they took you on a ride longer than you wanted to go on;

2.  ALL you can think about is that turkey sandwich on multigrain bread…..;

3.  your mind keeps repeating “I don’t want to play anymore” in your head–and sometimes out loud–and you can’t tell the difference;

4.  you think you are going really fast because all you can think about is going home, but when you look at your odometer it tells you you are going 14 MPH;

5.  when you stop to refill on fluids and possibly get food, but you say “no, I’m not hungry, I’ll just drink this water” while your friend is shoving a cinnamon raisin bagel down your throat;

6.  your quads feel like they are in a vice.

How do I know this, you ask?  Last Tuesday my very dear friend Bonnie and I went on a 50ish mile ride late afternoon.  This ride was one I was supposed to do on Sunday, but it was pouring and I was tired from Saturday’s workout, so I switched some things around and planned to do it Tues after work.

A few things happen to me when I don’t do long workouts first thing in the am.  Firstly, I have a hard time with the timing of my eating to sustain the workout.  Secondly, I underestimate the effort of what I’ve already done that day.  Third, I think 2 bottles of G2 (no carbs) is going to sustain a 3 hour ride (!?).  So I guess I don’t think straight.

Anyways, off we went.  I felt fine when we started.  I even commented on how it is amazing how 20miles seems so easy now.  Then about 40miles into the ride I was aggravated, whiny, and downright unhappy.  Not my usual personality (no comments please ).

And this, my friends, is the story of a bonk….

Here is an article that is a good read on nutrition.  Look at number one.  We discussed this in my tri-spin class last week.  I do limit myself to eating earlier in the evening for a number of reasons.

1.  as the article says, I tend to make bad food choices later at night

2.  I sleep better on a less-full stomach

With 2. as you know from this morning’s story (see what you guys are missing if you’re not doing my tri-spin ) I didn’t sleep well last night  because I was very hungry after I did some weights and core after dinner last night.  Which brings up the other point in this article about “if you workout at night eating later is not an option”.