Sports Nutrition

Newbie

Hi Everyone!

Being a Marathon Runner and in the Nutrition/Supplementation Business, I feel an obligation to share this information - simply to help educate the many who find it utterly confusing!

Sports Nutrition can be divided into 3 separate but very connected segments:
1. Creating Optimal Health in our everyday life.
2. Hydration.
3. Recovery.

The First Factor is to determine reputable Supplements / Companies. How?
- The Nutrients in the Supplements must be delivered to the cell in bioavailable forms (the body must utilize the nutrients). The ONLY way I have seen to determine that is with:
THIRD PARTY CLINICAL PROOF THAT IS PUBLISHED IN MAJOR MEDICAL JOURNALS. In other words - show me proof that when I take a supplement, it is getting into my cells! The scientific studies printed in major medical journals is Good science. The supplement companies that test their products with a third party in a double blind study, which use appropriate and ethical methods, will have their studies printed in the major medical journals.

What companies do that? A colleague of mine researched almost 100 companies over the last 15 years and found that only one company has spent the millions of dollars to do the research and have it printed in major medical journals. That was Shaklee. Let me say upfront, that I have a business where I market Shaklee products and have done so over the last few years. So I do have somewhat of a bias toward them, but my suggestion is to look at the supplements you are taking objectively. I guarantee if they have spent the Millions of $ necessary to properly research their products, they will have that information easily accessible.

Once you have found a reputable company, then you can design a program that works best for you.

Start with creating optimal health. Besides getting proper rest, reduced levels of stress, a positive attitude, having a great diet rich in fruits, vegetables, low fat proteins and essential good fats - what supplements can you use to guarantee you have nutritional insurance? Studies have shown time and again that even if we eat "properly", we will be deficient in Calcium, Antioxidants (ie. C, E, Carotenoids), B Complex Vitamins (For essential utilization of B's - they must be used in balance - look for smaller amounts of Biotin as a way for companies to skimp on nutrients - which is the most expensive B vitamin) and Protein. So a Basic starting package should include a Protein Supplement, A comprehensive multivitamin, Antioxidants, Calcium and probably some essential fatty acids because must people do not get enough "good fats". I always recommend Soy Protein for optimal health and whey protein for recovery - later on that. Look for Soy that is water washed in the processing - not acid washed - and they use no heat as well. Reason for Soy is twofold - contrary to old fashioned beliefs, it is a complete protein with all 9 essential amino acids and it has significant side benefits - improved mood, lowering of cholesterol and it does not tax the kidneys during digestion as most animal proteins will.

HYDRATION:
Don't wait until you are thirsty before drinking!!!!!! Thirst is your body's signal that you need to rehydrate yourself. If you waited till you are thirsty it may be too late. Some athletes may sweat away 5 - 8 pounds during a 10K, Half Marathon, or Marathon; however, it only takes a 2% loss in body weight to severely weaken performance. An average person should consume 1/2 their body weight in ounces of water - you weigh 200 pounds - consume at least 100 ounces of water. You are not average! Most athletes need more and better hydration. Also, most people "sip" water during training and long runs - the key is to consume larger amounts at one time so gravity can be utilized in the absorption process. For those trying to lose weight, consume 20 - 30 ounces when you start getting hungry and it will curb your appetite.

Most agree that a Sports Drink is essential for optimum hydration. What should you look for in a Sports drink?
1. All six electrolytes (minerals) - Calcium, Sodium, Potassium, Magnesium, Phosphorus and Chloride. When you sweat, you lose all 6 of these. Then why do most sports drinks not have all six to replace what you lost?
2. A Sodium / Potassium ratio of approx 2.2 to 1 - this has to do with the Sodium - Potassium pump and the ability of fluids to be absorbed.
3. At least 100 mg of sodium. Your body cannot absorb fluids effectively without this!
4. At least 20 - 25 grams of carbs - but a mixture of 3 types - fast burning - like glucose so you get immediate energy - a medium burning carb like fructose - and a slow burning carb like maltodextrin so you have long term energy and prevent serious blood sugar fluctuation. When sports drinks have just the simple sugars, you may initially get some energy, but over the long term, it may make your blood sugar dive.
5. Should not have artificial colors or flavors - they do not improve performance and can be harmful if used consistently over a period of years.
6. Should not have any "natural" herbs or performance enhancers.

There are not too many drinks out there that fit all 6 criteria - For the last 13 years NASA (US Space Program) has used a Shaklee product called Performance. NASA's astronauts were blacking out upon re entry from outer space due to dehydration. NASA contacted Shaklee and asked if they could research the market and identify a product that would fit those 6 criteria. They did the research and discovered there was nothing on the market that would be that effective. So Shaklee formulated Performance, and now uses it on all flights.

RECOVERY:
Probably the most significant - yet often overlooked - aspect of training is the post workout recovery. This phase is called the anabolic phase. This is when your level of fitness increases. And it requires more than just resting.. For optimal recovery, it is important to maximize glycogen stores in muscles and amino acids to facilitate tissue repair and avoid muscle pain. And because exercise breaks down muscle proteins for energy, consuming protein after your workout is essential to building muscle mass and strength.

Research in the early 90's and even more recently has suggested this can be accomplished by consuming drink formulations where the Carbohydrate to protein ration is 3 or 4 to 1. Your drink should contain 3 or 4 grams of carbs to every one gram of protein. The protein should be whey protein which has shown to provide a better glycemic response. Also essential to absorption is Chromium. Specifically Chromium Nicotinate - which has been shown to be 300% more bioavailable than Chromium Picolinate. Another factor is the amount of Protein you consume - physiologically humans are capable of utilizing 30 - 40 grams of protein every 3 - 4 hours. So there is a three hour window of opportunity for you to maximize glycogen and amino acid assimilation. By consuming regular food, this will not be possible because normal digestion takes hours, so what do you do?

Let's say you do a killer speed workout - totally wasted - you will want to rehydrate and allow your glycogen and amino acid levels to return to optimal levels which will allow you to perform at an even higher level the next time you trash yourself! How can this be accomplished? You will want a formulation that has approximately 15 grams of protein and has a delivery system that will get the nutrients into your cells within 20 - 30 minutes. After hard workouts, you would use it within 20 minutes and again 90 - 120 minutes later. This would give you your 30 grams of protein and a maximum insulin response for essential utilization of glycogen and amino acids. Again, Shaklee was the pioneer in this area of research - formulating a product called Physique that has been used over and over with great results. It was formulated to maximize recovery for both strength and endurance athletes for the rebuilding response following exercise. An enhanced anabolic state can result in increased muscle mass and power for strength athletes and faster glycogen resynthesis(energy return) for endurance athletes.

Bottom line - you gotta do the hard training to maximize your potential! There are some good products out there which will enhance your performance - legally! But there is no regulation by the FDA or other agencies, so unscrupulous people can take advantage of you! Good luck with your training and racing! I have a free power point sports nutrition presentation on CD rom I send out all the time. Feel free to contact me if you would like one. Have an awesome day!

Rich
Rspaz999@cs.com
401-338-2481 Very Happy

Gone Fishin

What if all I do is eat food?

Newbie

If all you do is eat food and don't use supplements - eat the right foods at the right times! What I do, is tend to eat a large breakfast and a sensible lunch and dinner - remember to stay hydrated throughout the day; that's extremely important, especially if you're training hard. Stick with the complex carbs - multi-grain breads, protein meals or snacks are good after a workout to aid in muscle recovery.

Gone Fishin

i'm good to go then Mr. Green

Member

How did such blatant touting for business not get zapped before it even got posted to the forum Mad

?????

And don't get me started on someone who advocates the use of simple sugars in a sports drink...

Member

I take a multi-vitamin and eat 6 small meals a day. Lots of veggies and fruits.......

Member

I've got to admit, a friend gave me 3 months of a protein enhanced carb powder and it really made a difference in my long runs. She was doing a research paper and used my feedback as a source for that part of sports nutrition and recovery.

I sometimes us Twinlab Ultra Fuel and is similar in effect but I was impressed with the Shaklee product.

Sports Nutrition

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