Smart Sports Nutrition: What, when and how to eat for maximum results

Get the most out of your training sessions by fueling your body with the right food at the right time. Below you’ll find our answers to some of the most frequently asked sports nutrition questions.

Q: What should I eat BEFORE an event or training session?

A: What and how much you eat before your workout will depend on how much time you have. There are some hard and fast rules to keep in mind.

Low-fiber, carbohydrate-rich foods with a small amount of low fat protein will top off your muscle stores and reduce post-exercise soreness. Avoid fiber-rich or fatty foods; they can slow absorption and leave you feeling sluggish. Choose familiar foods that are well tolerated and easily digested to avoid an upset stomach. Last, but not least, don’t forget to hydrate! Your body is made up of 70 per cent water. Being dehydrated by even two per cent can decrease performance by about 10 per cent.  

Time before workout	Carbohydrates	Fluid intake   (Water is usually your best choice)	Examples for 77 kg athlete (170 lbs)
~30 minutes	~25g of carbohydrates (100-150 calories)	Aim to drink 1-2 cups of water	1 medium banana OR ¾ cup flavored yogurt OR 1 sports gel OR 2 Fig Newtons
1 hour	1g carbohydrates/kg (200-350 calories)	Aim to drink 1- 1 ½ cups of water	·         -¾ cup yogurt, ½ cup low fat granola, 1 apple OR ·         2 cups smoothie made with fruit and yogurt OR ·         ½ bagel, 1 tsp jam, 1 cup 1% milk, 1 banana
2-3 hours	1.5-2g carbohydrates/kg  (400-600 calories)	Aim to drink 1 ½ - 2 cups of water	1 cup berries, 1 cup yogurt + 1 cup low fat granola OR 1 ½  cups cooked oatmeal with ¼ cup almonds, raisins, ½ banana, 1 cup milk,  OR Tuna melt sandwich, 1 cup fruit,1 cup pasta salad

Q: Does Carb-loading work?

A: Carbohydrate loading is referred to as the practice of consuming larger than usual amounts of carbohydrates, several days before a high-intensity, endurance athletic event. The purpose of this is to improve athletic performance by increasing the amount of fuel stored in the muscles.

Unless you are doing more than 90 minutes of continuous activity (marathon running, long distance triathlons, cycling races or other endurance events), carb loading will not benefit you. It requires a specific diet and exercise plan, ideally under the supervision of a dietitian. It is not a license to eat everything.

Q: Should I eat DURING and AFTER my exercise or training sessions?

A: If you are well fueled before your workout, your nutrition goal is to stay well hydrated during exercise. For workouts longer than 60 minutes, consider hydration with higher sources of energy than water such as sports drinks and coconut water.  

Timing	Carbohydrate	Fluid	Examples
During exercise	If your workout is longer than 60 minutes: 30-60g of carbohydrates over 60-90 minutes	Aim to drink 3-4 large sips of water or sports drink every 15 minutes	·   1 cup sports drink + 1 sport gel OR ·   banana + handful of dried fruit OR ·   2 Fig Newtons + ½ cup sport drink or fruit juice

Replenish your energy supply within 60 minutes of exercising to top up muscle glycogen storage to ensure optimal energy for your next training session or workout.  

Timing	Carbohydrate	Protein	Fluid	Examples for 77 kg athlete (170 lbs)
After exercise	1g/kg of carbohydrates	15-20g of protein	2 cups fluid (500 ml) Water continues to be a good choice	·   Smoothie made 1 cup higher protein yogurt (Greek yogurt),1 cup orange juice, 1 cup frozen berries, 1 medium banana  OR ·   2 cups chocolate milk + a piece of fruit  OR ·    Whole grain sandwich made with lean meat, quinoa or bean salad with tomatoes and cucumbers, 1 ½ cups

Q: How can I lose weight while maintaining enough energy for training?

A: Don’t eat the calories you burn. To avoid overeating, load up half your plate with vegetables and maintain a healthy intake of fiber with beans, lentils, whole grains, and fruits that will keep you full throughout the day.

For a personalized plan that takes into account your unique lifestyle, fitness goals and food preferences, please make an appointment with your Registered Dietitian

Written for Copeman Healthcare  http://www.copemanhealthcare.com/

References:

American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc.2009.

Breakfast can be the most stressful part of the day for parents. Half of parents feel guilt in the morning, driven by failing to serve up a nutritious breakfast at home, skipping breakfast altogether or opting for other less nutritious breakfasts on-the-go. Here are some tips to make the morning breakfast routine run smoothly,

• If mornings are hectic, get breakfast going the night before. Before bed, set the table with bowls and spoons, and leave cereal boxes in a convenient kids-can-reach location. In the morning, you’ll just need to add the milk!
• And whether you choose to assemble the breakfast basics the night before or during the morning rush, involve your kids in the process. It opens up an opportunity to teach them the basics of healthy eating, especially for what many consider to be the meal that shouldn’t be skipped.  
• Children aged four to six can help set the table and choose cereal. Keep cereal boxes on a low shelf for easy access.  
• Six to ten-year-olds can pour cereal and milk into bowls. 
• Tween and teens can help by cutting fruit, pouring drinks and cleaning up.   

While it may take a few weeks for children to master these tasks, over time they will become efficient and help save precious time in your hectic morning. And once they know how to expertly serve themselves cereal and milk without your help, you can look forward to smoother mornings during the week - and maybe even a few extra precious minutes in bed on Saturday. 

Think outside the box
If you are looking for a change from cereal with milk, try one of these equally quick and delicious morning options:

• Combine fruit, yogurt and cereal for a delicious breakfast delight. Or, if you have the time, layer these ingredients into a tall glass for a parfait
  
• Spread nut butter on a banana and roll it in your favourite cereal
  
• Add bran cereal to a fruit smoothie to boost the fibre content
  
• Make ahead and freeze a batch of bran muffins or cereal bars using bran or whole grain cereal
  
• Sprinkle high fibre cereal and fruit atop frozen pancakes or waffles
  
• Make on-the-go trail mix by combining cereal, nuts and dried fruit in a portable container
  
• Who says cereal and milk need to be eaten in a bowl? If you do need to dash and dine, for an equally nutritious option, bring a bag of cereal and a portable cup of milk.
  

 For more great ideas and tips see
www.morningcrunchtime.ca

Nutrition To The Rescue Seminars

Are you confused by all of the conflicting advice on feeding your child? Let me help you answer your questions and concerns about feeding. I will be hosting infant and toddler nutrition seminars this spring.

You will not only learn about infant and toddler development and feeding basics, such as transition to solids, age appropriate foods and reading your child's fullness an hunger cues - you will also learn how easy it is to make healthy, tasty meals without spending hours in the kitchen. You will take home a list of healthy recipes and snacks to help your child on the road to healthy eating. Babies are welcome!

Toddler Nutrition Seminar: How to Feed Your Toddler
o Wednesday, April 25th 6:30-7:45 pm (Registration number 279542)
Lynn Valley Plaza, Community Room

Infant Nutrition Seminars: How to Feed Your 6-12 month old
o Friday, May 11th 9:30-10:45 am (Registration number 279543)
William Griffin Recreation Center *

* Child minding available for an extra cost.

SIGN UP through North Vancouver Recreation eREG
http://www.northvanrec.com/

Truth or Fiction?

MYTH: Sea salt is natural so it’s better for you than table salt

THE TRUTH: Sea salt, just like kosher and gourmet salt, has about the same amount of sodium as table salt. It is not a healthier choice. Too much sodium can be harmful to your health. The differences between sea salt and table salt are taste, texture and how they are made. Table salt is mined from dried-up ancient salt lakes. Some table salts include iodine, a nutrient that helps prevent thyroid disease. Sea salt is made by evaporating seawater and tastes different depending on where it’s from.

So while you might prefer to use sea salt over table salt to add flavor and texture to dishes, (I know that I do) keep in mind that sea salt is NOT a healthy alternative to table salt! Despite the fact that sea salt has been marketed as a more natural and a healthy alternative to table salt, your body will process it the same way as table salt. Taste, texture and processing make up their differences. Most people get far too much — mostly from processed foods. All the more reason to cut back on your processed food intake, and keep the salt shaker at bay. Whichever salt you choose, use less. For a flavour boost, sprinkle food with orange or lemon juice, garlic, herbs or spices.

Truth or Fiction?

March 21st is Dietitian Day, so I thought it was appropriate to discuss the differences between a Registered Dietitian and a Nutritionist.

MYTH: : There is no difference between a Dietitian and a Nutritionist.

THE TRUTH: Dietitians are uniquely trained to advise you on food, healthy eating and nutrition. Dietitians must be part of a regulatory body, just like doctors, pharmacists and nurses. The terms “Registered Dietitian,” “Professional Dietitian” and “Dietitian” are protected by law. Only qualified health professionals can legally use those titles. In many provinces, there are no laws to protect the title “nutritionist.” When in doubt, check http://www.dietitians.ca/Career/Registration-to-Practice.aspx. A dietitian is your smart choice for credible advice on healthy eating.

Veggie & Tofu Stir Fry for Meatless Monday

It's Meatless Monday once again. Going meatfree one day each week is a powerful way for each of us to reduce our ecological footprint and improve not only our own health, but also the health of the planet.
Here's an easy tofu stir fry recipe that you can add to your Meatless Monday recipe file.

Sauce
1/2 cup chicken broth
1/2 cup orange juice
1/2 cup almond butter or peanut butter
4 tbsp. soy sauce
2 tsp. fresh ginger
1/2 tsp. pepper

STIR FRY

1 pkg of extra firm tofu
1 tbsp. oil
1 1/2 cups green beans
1 1/2 cups swiss chard
2 cloves garlic, minced

Method:
1. Combine sauce ingredients and stir till smooth.
2. Stir fry tofu in 1/2 of the stir fry sauce.
3. Remove tofu and add oil, garlic and vegetables. Stir fry for a minute or two, then add with the rest of the sauce until vegetables are cooked.
4. Add tofu and cook until heated through.

Serve hot over noodles or rice. If you have peanuts or cashews on hand, you can sprinkle them on prior to serving.

Tried and True Sport Recovery Bars

It can be challenging to find a sport bar that can stand up to the guidelines of being healthy, convenient, easy to eat after a long workout, and of course, delicious. These no bake bars are gluten free and have the ability to withstand a long ride in the back of a cycling jersey or ski jacket before being eaten up. They make a great alternative to the pricey pre-packaged bars. Give them a try and let me know what you think. Bonus - they are ridiculously healthy and make a good snack for the little ones (not suitable for those with nut allergies). My 2 1/2 year old loves them!


Ingredients:
1/2 cup slivered almonds
1/2 cup pecans
1/4 cup unsweetened shredded coconut
1/4 cup almond butter
1/4 cup coconut oil
1 tsp pure vanilla extract
1/2 tsp of honey
1/8 teaspoon sea salt
1/4 cup almond or sesame seed meal
1/2 cup dried cranberries, blueberries or other dried fruit

Method:
1. On a cookie sheet, toast nuts and shredded coconut until golden brown (you may need to shake the tray once or twice to make sure they cook evenly). 5-7 minutes at 350C
2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground.
3. In a mixing bowl or in a saucepan, melt coconut oil and almond butter (about 20 seconds in the microwave). Remove from stove or microwave and stir until smooth.
4. Add vanilla extract, honey and sea salt. Mix thoroughly.
5. Fold in nut mixture and almond (or sesame seed) meal until mixed thoroughly.
6. Fold in blueberries/cranberries.
7. Press mixture into an 8 by 4 loaf pan.
8. Refrigerate or freeze for 20 minutes or until firm.
9. Cut “loaf” width wise. Should make 6 good-sized bars.
10. They freeze well when individually wrapped.

In the absence of coconut oil, butter works just as well...maybe even better:).

ENJOY!