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Archive

SPORTS NUTRITION BASICS-Dr. Clare Craig

Aug 14, 2012

SPORTS NUTRITION BASICS

Aim towards high net-gain nutrition: nutrient-dense, easy-to-digest, alkaline-forming whole foods diet based on these foods, not just supplemented with them.

 

Complex Carbohydrates: crucial for fuel (quick energy), but consider digestibility and nutritional value.  The body preferably burns carbs vs protein or fat.  Healthy sources: quinoa, steel cut oats, sprouted grains and seeds, yams/sweet potato, fruit.  

 

Protein: Slow the release of carbs into the bloodstream, thus help to promote endurance.  Protein along with carbs helps to reduce cortisol production.  Healthy lean protein sources: salmon, eggs (free-range), beans/lentils, nuts/seeds, Greek yogurt, free-range meats.  

 

Essential fats: Essential fatty acids (EFAs) are an important component of overall health, and help to support exercise and training goals.  The best source of Omega 3’s is fish (SMASH), some plant sources are flax, walnuts, hemp seeds, some dark leafy greens and spirulina.

 

Timing is important: It’s not just WHAT you eat, but WHEN.

Pre-workout: Depending on the intensity and length of activity, as well as your system.  

  •  For activity less than an hour, focus on easy-to-digest carbs (2:1)
  •  If activity will last longer > 1 hour, include protein and fat along with carbs (3:1)
  •  In general, high carb, low fat, moderate protein
  • Eat 30-120 mins prior to the workout  

Post-workout:

  • Within 1 hour of workout, eat! and include protein (4:1)

Keep a food/workout diary, can use trial and error to find what works for you

 

HEALTHY WEIGHT MANAGEMENT

Beware the common mistake: increasing caloric intake with exercise regimen.  For optimal performance, make better choices with respect to quality, and watch quantity.

  • High quality sleep amplifies benefits of exercise and nutrition.  
  • GH produced in the pituitary, takes part in muscle building, skin cell renewal, fat breakdown.

 

HYDRATION

Water is medium of all chemical reactions.  Hydrated muscles move better, blood flows more easily.  Well hydrated cells swell, causing an anabolic response with the release of GH.

  • Body only absorbs ~1 cup fluid at once, so SIP water throughout day (start hydrated)
  • Beware diuretics, like coffee, which can contribute to fluid and mineral loss
  • 2-3 cups water before and after workout, 1 cup every 15-20 mins during
  • If activity > 1 hour, consider electrolyte replacement (look at ingredients)
  • Overall intake: divide weight (lbs) in half, that is how many ounces to aim for

 

Electrolytes: electricity-conducting salts, chiefly Calcium, Chloride, Magnesium, Potassium and Sodium.  Electrolytes in body fluid and blood regulate/affect the flow of nutrients into and waste products out of cells, and are essential for muscle contractions, heartbeats, fluid regulation and nerve function.  Natural food sources: coconut water, molasses, seaweeds (esp. dulse, kelp), bananas, tomatoes, celery.    If you’re buying commercial formulas, beware artificial ingredients (dyes, etc.)

 

Dr. Clare Craig, ND, CD(DONA)
Naturopathic Doctor, Doula
Island Optimal Health & Performance

Island Optimal Health & Performance
#103-1808 Bowen Road
Nanaimo, BC   V9S 5W4

 




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Please add a comment

Posted by Yahzid on
With childhood obiesty on the rise and adult obiesty at rediculously high levels more and more people have taken an interest in eating healthy and more nutritous foods. I agree with Amanda in that most people have that awful image in their heads of their parents forcing them to eat more nutritous food that usually tasted aweful. Today there are so many ways to easily and deliciously that it is sad that so many people still struggle with it. With so many people making fast food chains at least one meal a day, are the options for nutritous food really that good for you? Or are they loaded with preservatives to stay looking fresh?
Posted by VaRiZXRqZ on
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