Health & Fitness
Really, any food or drink can be enjoyed in moderation. I don't believe in being an ascetic about eating, but I rather enjoy having a bit of all types of food, even a hamburger from time to time (I justify this by saying that hamburgers have iron). I have a sweet tooth, especially when it comes to desserts, but I try to keep it in check with moderation.
2. Hydration, hydration, hydration
If you did not get the point by repeating myself three times about hydration (there I go again), then I will clarify further about the importance of drinking fluids throughout the day. A majority of body mass can be attributed to water. Metabolism and muscle function, among other things, relies on having adequate water. It is advisable to drink 8 glasses of water per day. A good way to monitor progress is to carry a water bottle. Other foods, such as fruits and vegetables, and juices, such as milk and orange juice, also contain greater amounts of water and can be additional sources. A few drinks to keep in moderation include caffeinated beverages (such as coffee and tea). These drinks do have water, but they also contain diuretics (chemicals that result in removal of water from the body).
3. Carbohydrates
Carbohydrates are the primary energy source of the body. The proportion of total calories in the diet is roughly 60-65% from carbohydrates. Carbohydrates can be divided into two different categories; simple and complex. Simple carbohydrates, such as simple sugars, are processed easily by the body. They provide an immediate energy source for the body. In response to eating simple carbohydrates, the body releases insulin, a anabolic hormone that helps in uptake of sugar from the bloodstream into cells. Complex carbohydrates are a more long-term energy source and do not cause the same insulin response in the body. Simple sugars are best taken during exercise, when cortisone (a catabolic hormone) is present. This prevents an insulin spike, and provides immediate energy to muscle cells as they run out of energy. Simple sugars are also great immediately post-exercise, when the body is most susceptible to storing energy. Complex carbohydrates are ideal at all other times. These complex carbohydrates are in a better form for storage in the body. Both simple and complex carbohydrates are necessary for the body to function optimally.
4. Protein
As a distance runner, I am not trying to ‘bulk-up.’ However, it is important to recognize the need for adequate protein in the diet. Over the course of training (including training runs, workout efforts, and strength training), muscle fibers are literally destroyed by the forces on the body. To adapt to training, the body will rebuild the muscles and increase the fiber size, but only if it has the proper building blocks. A typical rule to determine protein needs is to consume approximately one gram of protein per pound of body weight (150 pound runner should have up to 150 grams of protein per day). Some of the best sources of protein include meat (chicken, fish, steak) as well as peanut butter and dairy products (milks, cheeses, and yogurts).
A word about the Atkin’s Diet – I don’t mean to digress, but while I’m on my nutrition soap-box, I would like to point out the flaws in the Atkin’s Diet. The body relies on carbohydrates as THE primary fuel source for the body. In fact, the brain uses glucose to function. When a diet is high in proteins and low in carbohydrates, the brain has to sustain on ketones, a derivative of proteins. In the process of producing and metabolizing ketones, the pH balance of the body shifts to a more acidic environment. Ketoacidosis is the primary reason that the appetite is suppressed and that people lose weight. At high levels of acidity, the body can go into a coma. High protein diets also put additional stress on the kidneys to process the protein. I fear some grave consequences of the Atkin’s Diet popularity, including people in intensive care or on kidney dialysis in the future. For an athlete, this diet makes NO SENSE. The muscles primary fuel is carbohydrates, as muscles store glycogen in the muscle fibers. Without adequate carbohydrates, the muscles catabolize (the muscle ‘eats’ itself for fuel). In summary, consume protein in moderation.
5. Good fats, bad fats
The body naturally produces cholesterol for such uses as cellular membrane structure as well as fat digestion (production of bile salts to emulsify fats). With little saturated fats in the diet, the body can better regulate cholesterol levels in the blood. One additional note regarding high cholesterol – fibers, such as oatmeal, can remove cholesterol from the body. These trans-fats are typically in highly processed or fried foods, as trans-fats can be formed as a consequence of high heat. Trans-fats can be incorporated into the cellular makeup of the body and have recently been suggested as being a potential cause of cancer and other health problems. So troubling was the recent discovery of trans-fats that the FDA is requiring manufacturers to place the amount of trans-fats on the label. For now, to identity whether a food has trans-fats, subtract the amount of saturated and unsaturated fats from the total fat value. If there is a remainder, then that value is the amount of trans-fats. In summary, saturated fats can be in the diet, but should be limited to small quantities. Trans-fats have no real value and should be eliminated.
6. Multi-vitamin
I don’t believe in living on pills and bars, but having a multivitamin is good insurance against missing something in the diet.
7. Focus on Calcium and Iron
Why are these two elements so important? Calcium is vital in building and re-building bones, as well as muscle contractions and other essential processes in the body. The skeletal system serves as a calcium reservoir for the entire body. As a result, bone is constantly broken down (via osteoclasts) and rebuilt (via osteoblasts). With proper nutrition, the body is able to replace the calcium lost or used by the body with calcium from the diet. If the skeletal system is continuously stressed (such as running) and the diet is deficient in calcium, the bone will weaken and can break. Muscles and other cellular processes use calcium to function. Without adequate calcium, muscles cannot function properly.
Iron is the other major element I would keep in check. Anemia (a lack of red blood cells) is a condition that can affect both male and female runners. Females are most susceptible due to the menstrual cycle, but men can also stress their bodies to develop anemia. One particular form of anemia, called ‘foot-strike anemia’ occurs in both genders, and is the result of red blood cells being crushed under the pressure of the foot. Without proper iron in the diet, the body will not produce enough red blood cells. The most soluble forms of iron come from red meat, though some plants, such as spinach and ‘dirty vegetables’ can provide enough iron. My recommendation: if you’re a vegetarian and want to be a serious runner, be very informed about your nutrition. For the rest of you, eating a source of red meat once or twice a week should suffice.
One final thing about iron and calcium: it is wise to avoid combining these two elements at the same meal. This is especially critical to know if you take an iron or calcium supplement. Iron is more soluble (more absorbed by the body) in the presence of vitamin C. Iron and calcium compete for the same sites of absorption, so if you only have one primary source of calcium in your diet, try to avoid taking it at the same time as eating a primary source of iron (don’t eat a steak and have four glasses of milk at the same meal).
8. Salt
The body needs salt. Many people warn of the ‘dangers of salt.’ The dangers in salt are from having excess salt in the diet (remember the first tip on moderation). Table salt consists of sodium and potassium. These salts help with the function of the body, as they form ions and control electrical activity. When you sweat, the body loses water in addition to salt (that’s why on a hot day, your skin can become white and dry with the salt left behind after the water evaporates). Pretzels provide salt and are low in fat and high in carbohydrates. Also, adding a small amount of salt to a meal can help to incorporate salt into the body. Recovery drinks, such as Gatorade and Powerade, provide carbohydrates and electrolytes (ions from salt) and are a great way to replenish salt lost from sweating.
9. Remember the ‘recovery window’
For a period of 15-30 minutes after exercise, the body is most receptive to replacing the fuel used in muscles. Two-thirds of the total glycogen (form of carbohydrate storage) is in muscle tissues. Within the first 15-30 minutes after exercise, the fatigued muscles can best absorb nutrients to replenish their glycogen supplies. In addition to carbohydrates, a portion of post-workout recovery nutrition should include protein. I have heard a few different theories on ratio of protein to carbohydrates, but it is safe to assume that having a little of both (about 300 calories in total) will help in the recovery process. Some recommendations include simple at-home concoctions, such as skim milk and a banana, or peanut butter and orange juice.
Another fun fact about the recovery window is that quality of carbohydrates does not count. By this, I am referring to the difference between simple and complex carbohydrates. Simple sugars, such as starches and candy, are more easily absorbed post-exercise. Outside this recovery window, the body will respond to simple sugars by releasing insulin, a hormone that is responsible for regulating blood sugar levels. Complex carbohydrates, such as pasta, do not have the same effect of raising blood sugar levels, as the complex sugars need greater time to be released into the blood steam and therefore provide a slow, sustainable source of energy for the body. So if you have a sugar vice, eat within 15 minutes after exercise (in moderation, remember!) and enjoy these treats with less negative impact on the body.
Running for a Reason
Sports Nutrition – Eat to perform like a champion
by Adam Tenforde
