Essential Sports Nutrition


Week is almost over!

What a week. I am almost finished with my research paper for Food science and I finished all my food science labs yesterday. I had to make about 10 different kinds of cakes and then 9 different muffins using different leavening agents. It was really neat to see the results but I don't want to see, make or taste another cake or muffin for a long time!!! I must say that Karel had a great time with this lab. Mr. Sweet tooth (aka karel) really enjoyed this lab. I think I might invest in a bread maker after going through this lab. I had a great time making healthy and low cal muffins and I even thought of ways to make the "sweet" foods healthier. Because Karel and I are big bread lovers, it might be fun to make our own bread.
I am feeling a little more rested after vegas but I was super tired after a red-eye on tues night. In addition to the 3-hour time change, I was really messed up on wed. Plus with a bunch of nutrition consultations and school work to come home to I was only able to get in a 2 hour (well needed) nap on wed. But, that is ok. I am getting everything done so that is good.
Yesterday I worked the registration at the Beaches fine arts triathlon at the ABC bike store in jacksonville beach. I didn't really meet anyone but at least I saw a lot of faces that I will hopefully see again. There are 2 races that I am planning on doing in August (olympic tri and open water swim) so by then, i will hopefully know more people. This meeting stuff is hard! It is almost like you have to make time to meet people...and well, I'd love some free time!
One thing that I do spend time on is cooking. I make sure that karel and I have a cooked meal every night. I don't rely on fast food or eating out (that is for traveling) so even if it is an omelette, soup, salad, pizza bread (cheese, sauce and veggies on 2 pieces of toast) or a wrap, I make sure we both have a healthy dinner every night. Honestly, I don't have time to spend more than 45 min. on a meal so I rely on time management..if i have time, I have a more detailed meal and if I don't have time, it's something easy to prepare. Either is cooked, fresh and yummy :) To make my meals easy to prepare, I think about my day the moment I get up. I try to plan my lunch and dinner meals so that I am sure i am not missing on my macronutrients. So if I have Pb and J for lunch (if I am busy and on the go) then I will have eggs or veggie meat, to be sure i have extra protein. I recommend knowing what you will have for breakfast, lunch and dinner everyday once you get out of bed in the mroning. It makes meal planning a lot easier and you also prevent snacking and mindless when you are deciding what to eat :) If you need any help planning meals, just let me know. I am about to put together a video on quick meals for breakfast, lunch and dinner.
This morning Karel went to ocala for the age group fl. state road race. Tomorrow is the category race. I am waiting to hear from him so hopefully all went well. I am going to watch him tomorrow and I am super excited to use my (I mean, Karel's) new camera :)
After Karel left, I had a small snack (toast, Pb and yogurt) before the group ride. This was my third time for the ride and I was determined to make it the whole ride without getting dropped. I don't really know anyone on the ride so it is a little hard for me to trust everyone, but I am getting know bikes so that helps. I am getting better at drafting, especially when we are flying at 28mph. It is always a fast ride but I think the pace was a little slower (same overall speed, but less attacks) because there was a triathlon and cycling race today. well, i made it the whole ride and I was super happy. 44 miles and we averaged 22mph (w/ warm-up and warm-down). Riding my road bike has helped me out so much. I haven't been on seduza in a few weeks but I am feeling really strong and can't wait to do a tri!
After the ride, I went for a 3 1/2 mile run and finished it with a soak in the apartment pool. I only put my feet in the water but it felt sooooo good.
Well, time to finish up the research paper, send in my lab report and answer some emails.
Have a great weekend!!!


Not enough time in the day!

I'm back from vegas..I had a great time. The hotel was amazing, the conference speakers were amazing and it was great to see some old friends and meet new ones. I had a great time with my roomie Ivonne (that I met for the first time on sun) and it was great to share the conference with someone else. I have been going to the ISSN annual conference for the past 3 years so as my 4th time, I am pretty close with the board members. Knowing the inner circle has its perks but most of all, I find myself laughing and totally comfortable around all the PhD's and researchers. And believe me..these guys are smart!!!
I really learned a lot and I will have to sum everything up. I spent the car ride home with karel explaining everything I learned. Not sure if he listened since he was thinking about what he wanted for breakfast, but he did ask questions. :)
I am finding that there isn't enough time in the day. I am working on a research paper for my food science class (it's been a while since I have written a 12 page paper but compared to grad school, I will take a 12, and not 20, page paper). I am also trying to squeeze in my food science lab which I have to make a zillion cakes and muffins. I made the muffins which was fun. I am learning about leavening agents and different types of flour and mixing techniques. Karel is loving this assignment and I told him we are having muffins and cakes for the next week. I couldn't just stick with the normal recipe so after I did my experiment i used the extra muffin and cake batter to make healthy foods, like rye muffins w/ raisins and then a cake which is like angel food cake and I added lemon juice and apples. I am about to head to the Trek store to work 2 hours (I know it isn't much but after a week of working I have grocery money!!!) and I am bringing the guys muffins and cake. I am sure they will love it. Luckily, there isn't a lot of sugar in it so I don't feel too guilty about bringing it. I know it is fun baking and cooking for other people, but I just feel guilty if I give someone else a food that I am avoiding. I know baking cookies and cakes are great, especially when you can give them to someone (because they are too high in sugar and fat for yourself) but then I feel like I am ruining someone else's diet. I rather bring healthy foods which I know anyone can enjoy and feel good about eating. Well, i tried to make these healthy and I'm thinking the Trek guys probably wouldn't enjoy my normal "marni foods". Oh well, Karel enjoys them so that is all that matters :)
I was planning on racing at the state road race championships in ocala, FL on sun but karel and I would have to spend the night on sat because my race would start at 8am and karel's race is at 10. This is a very important race for Karel and I don't want him to have to get up super early to drive down on sun. because I have so much to do right now for school, I decided to just go on sun to watch Karel. He also races age-group on sat (category on sun) but I will have to stay here to work on my assignments. BOO!! but I guess I have to prioritize..i just can't give up watching Karel for one day.
I have a nutrition chat on sun night so we will have to get home right after the race. No stopping for me!
Oh and tomorrow I am helping out with a triathlon registration at the American Bicycle Company store (the other shop that Karel works at) so I am really looking foward to meeting some triathletes. I haven't even signed up for a gym so I have been really slacking on my swimming :( I rode 30 miles with Karel this morning and running is going great. I hope to sign up for a gym before tues next week. I go to ride my bike to work. I tell ya, I don't know how you mommies and daddies do it????


ISSN conference

Just a quick update.
I got in late on sunday night and I was just exhausted. I was super tired but when arriving at the hotel, I suddenly woke up. The Red Rock is absolutely amazing and I've never seen a hotel like this before. The hotel is off the strip and in the desert/mountains and the layout of the hotel is beautiful. I will post pics when I return on wed morning.
I have seen a lot of familiar faces and met some nice people. Today I met a researcher from Gener8 which is a new sport drink which I've seen in various magazines. I was interested in the ingredients in the powder and how it is "better than the rest" in the field of sport drink. I still need to see more research to validate the claims. More so, I will let Karel try it out and see what he thinks. He is my subject for all new products so lucky for me, I have someone who either says Yes or No if products work. I think because I have created a steady diet for karel and I, as far as stabilizing our blood sugars on a daily basis, so when I need to try something out (or Karel trying it out) we are able to try the product in a controlled situation. That is my feel on sports supplements/drinks/gels...if your body isn't in a stable environment than it is very hard for it to properly accept a product in terms of performancing enhancing. Anyways.....
I listened to a lot of great talks today. I was in conference rooms from 8:30 until 12 and then again for most of the afternoon. I had to start my day early by taking my mid-term exam (90 minutes, 100 questions) online for my food science class. I passed fine but it was tough with traveling and lack of sleep. It was a tough exam and as my first dietetic exam I am glad to have it under my belt. I have another quiz tomorrow morning for nutrition education and counseling. I of course had to start my day with starbucks so I was stalking the starbucks at 545 as I waited and waited until they opened at 6am.
Among the talks today I can sum up a few points...
-Whey still appears to be the highest biological protein and a must in post-workout foods. I will learn more tomorrow as there are more talks on whey and soy.
-Nitric oxide is all about hype. Apparently, there are no peer reviewed manuscripts demonstrating that NO works in athletes/humans. Among the few studies which companies are claiming in order to sell their products, the research is done on cultured cells, the dose is extremely high and the NO is given by IV. I still need to see more research to say that NOExplode and other vasodilators help performance.
-Caffeine is a winner when it comes to pre-workout/race nutrition. The research is now showing that Caffeine affects the adenosine receptors in the brain to improve physical exertion and also spare glycogen by promoting the release of fatty acids. No more than 3 mg/kg body is needed for athletes and it is best to consume an hour before a workout/race. Studies show that more is not better and if you are a regular coffee/caffeine user you are less likely to see the effects. I wouldn't suggest getting off the morning cup of joe if you are going to suffer headaches and withdrawl (remember, caffeine is a drug!) but if you can get off of it for a day or two before a race you may show significant effects in caffeine use and glycogen sparing during exercise. Dr. John Ivy (author of nutrient timing and researcher for the 4:1 ratio seen in accelerade) also showed that caffeine was better than a pre-carb meal 45 min. before a workout. The carb meal showed a hyperglycemic response which is very detrimental to effort and time to fatigue.
-When it comes to eating protein, athletes (endurance) should aim for around 1.4-1.8 g/kg body weight. Rather than focusing on daily protein, it is more important to think about each meal. Because of the rate limiting enzymes and pathways needed to break down protein and promote recovery and muscle growth, focus on eating a certain amount for every meal. If you need 150 grams per day of protein, eat 3 meals of 30g protein and focus on complete protein which includes all the essential amino acids (needed from the diet) such as eggs, cottage cheese, milk, whey, meat and/or fish. Then include 3 snacks with 20 g protein at each snack. This is just an example but you get the point. YOu are much better off spreading out your protein equally at meals rather than having one big meal of protein and then missing out on protein at another meal. However, I still feel that carbs should be emphasized in the morning and taper off during the day. IN saying this, you can still include the same amount of protein at each meal but the extra calories from carbs would be best after a morning workout (or long workout).
-Amino acids are still the best thing for athletes of all kinds, especially endurance athletes. Instead of taking seperate supplements of leucine (which is being talked about a lot in our conference...I will keep you posted on this branch chain amino acid which may help performance in endurance athletes), arginine and glutamine you are best taking whey protein on a daily basis. Aim for at least 18g whey protein in your recovery drinks. I suggest going for powder rather than pills in order to get the most for your money.
Well, I can't wait to learn more tomorrow! I will first hit the hotel gym early in the mroning and get in a good run. Today was a great day off from training but I am ready to get a few more red blood cells out here in vegas :)


Heading to Vegas!

Before packing up my bags I needed to get an exhausting workout. I guess it just comes with traveling that a good morning workout makes for a well-deserving day of sitting on an air plane. Karel and I rode together at 7am to meet the Open Road cycles group. More like a peloton with over 30 people. Oh jeez. Well, I had a few miles to build my confidence before the speed picked up and Karel was giving me his always helpful advice as we rode next to each other. Karel was only planning on doing a short ride due to a race today but decided not to do the race..but still kept the ride short. However, I was out for the whole ride....until I got dropped that is.
The pace picked up to around 23 and it varied between 25 and 23 for most of the ride. I was hanging on ok for around 10 miles and luckily I knew the roads so that helped with my cornering. It wasn't too long after I was looking at the wheel in front of me that I noticed the pace picked up and Karel was gone. Hum....Well, the road turned to the left a bit and I could see far down the group that Karel was in the front. I guess we were all going too slow for him. He was pulling the whole group until he started to head home and I barely got in a "good bye" before he dropped off and I was still determined to hang on. For the next 10-15 miles I was hanging on by a thread. Barely I was staying with everyone and my quads were BURNING! I couldn't even grab a sip of water but maybe every 7-10 miles. I was just pushing for dear life. Finally, on the way home with 8 miles left to go, my legs said no more and I was done. Well, I guess i made it much further than last time and with a lot of people dropping off, the group was still big but I was still in for most of it. I looked at my computer and I had done 36 miles with the group which was just great for me. We averaged 22 mph which was crazy fast. I slowly made my way home, but made a quick stop at the Trek store to say hi to Karel. He was proud of me so that is always a good thing. I ended up with 45 miles and finished the workout with a 2.8 mile run. FAST! My legs are feeling pretty powerful with my run so I think the road biking is paying off!
I packed my bags, studied ALL afternoon and Karel took me to the airport to head to Tampa (first stop of my trip) to see my parents.
Originally I booked my flight from Tampa not knowing about my move so it was great to see my parents. Even better, we went to the international mall for dinner and looked for dresses for the wedding. I found my wedding dress!!!
This morning I had a great 90 min. run and was daydreaming all through Starkey Park. It was beautiful outside and I was just enjoying another exhausting workout. I finished my morning with a dip in my parents pool as I once again studied.
Well, time to head to vegas!!!!