How much dietary protein can you store in muscle? About 15 g/d if you are a gifted bodybuilder

Let us say you are one of the gifted few who are able to put on 1 lb of pure muscle per month, or 12 lbs per year, by combining strength training with a reasonable protein intake. Let us go even further and assume that the 1 lb of muscle that we are talking about is due to muscle protein gain, not glycogen or water. This is very uncommon; one has to really be genetically gifted to achieve

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Rice consumption and health

var citeN=0; Carbohydrate-rich foods lead to the formation of blood sugars after digestion (e.g., glucose, fructose), which are then used by the liver to synthesize liver glycogen. Liver glycogen is essentially liver-stored sugar, which is in turn used to meet the glucose needs of the human brain – about 5 g/h for the average person. (Source: Wikipedia) When one thinks of the carbohydrate content

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Trip to South Korea: Hidden reasons for the leanness of its people

var citeN=0; In September last year (2012) I went to South Korea to speak about nonlinear data analysis with WarpPLS (citeN=citeN+1;document.write(Number(citeN))), initially for business and engineering faculty and students at Korea University in Seoul, and then as a keynote speaker at the HumanCom 2012 Conference (citeN=citeN+1;document.write(Number(citeN))) in Gwangju. Since Seoul is in the

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Triglycerides, VLDL, and industrial carbohydrate-rich foods

var citeN=0; Below are the coefficients of association calculated by HealthCorrelator for Excel (HCE) for user John Doe. The coefficients of association are calculated as linear correlations in HCE (citeN=citeN+1;document.write(Number(citeN)) ). The focus here is on the associations between fasting triglycerides and various other variables. Take a look at the coefficient of association at the top

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Hunger is your best friend: It makes natural foods taste delicious and promotes optimal nutrient partitioning

var citeN=0; One of the biggest problems with modern diets rich in industrial foods is that they promote unnatural hunger patterns. For example, hunger can be caused by hypoglycemic dips, coupled with force-storage of fat in adipocytes, after meals rich in refined carbohydrates. This is a double-edged post-meal pattern that is induced by, among other things, abnormally elevated insulin levels.

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Marathon Week Nutrition

We're gearing up for the Sioux Falls Marathon next weekend, which means most athletes registered for the races are going to be reducing their mileage (tapering) and eating more carbohydrates (carbohydrate-loading). You've made it!

This is a great time to look back at all those summer training runs and feel confident that you put in all those sweaty miles in the heat to be able to cross that finish line on race day. In honor of the race being ONE WEEK away (no pressure), we're going to be  talking a little bit about race week nutrition for marathon runners.

Most of the information applies to runners for all distances, and the Sioux Falls Marathon website has some great videos on Steps to running your first 5K, which have great tips for runners of all abilities, but especially for those who want to start running, or have signed up for their first race. 

Source: Sioux Falls Marathon

Hitting the Wall

In the world of athletics, we hear a lot of information about protein, but runners need to be making carbohydrates a priority, especially in the days leading up to a big race. 

Carbohydrates are our muscles' preferred fuel source. When you eat carbohydrates, your body stores it as energy in the form of glycogen. When you're a distance runner, your muscles use up this energy. 

Have you ever hear of a marathon runner hitting the wall? "Hitting the wall" is a term to describe the sudden feeling of fatigue, lack of energy and feeling that you can't even take one more step when a runner has used up all of their stored carbohydrates, often around mile 20 of the marathon. This is why you often hear people say, "The race is half over at mile 20" because those last 6 miles can often feel like an eternity if you haven't taken the proper steps to ensure your glycogen/energy stores are filled and ready to push you to mile 26.2. 

Source: Buzzfeed

I'm sure the new runners are panicking at the thought of hitting that 20 mile mark now. Don't worry! There are a couple steps during this week to make sure you're getting in some good nutrition to fuel your muscles on race day. 

Carbs are King

Most runners think of carbohydrate loading as eating a huge bowl of pasta in the days leading up  to a race. We're not here to tell you that that's not a good strategy - if you've been eating pasta for every meal leading up to all your long runs, you probably don't want to change a good thing. 

A good rule to follow is: "Don't try anything new in the days leading up to a race!" For many runners, a big pasta meal, especially the night before the race (the traditional "carb loading meal"), is probably not going to digest fully before you start the race, so you may feel bloated and heavy while you're running. Instead, start thinking about your nutrition plan after your last long run, the week before the race. After you've finished this run, you're in the taper phase, so your runs over the next couple days should be easy - you've already put in the work, so pushing yourself too hard isn't going to help you gain any extra fitness. During the week leading up to your race, many runners feel like they can't back off the running - they may feel bloated or gain a couple pounds during the week, but just know that tapering is helping your body store the energy it is going to need to fuel your muscles during your big race. The extra weight is from your body storing glycogen (energy) and water, so sit back and try to relax. 

• 3 days before your race (mid-week) is a great time to ramp up your carbohydrate intake to about 3-4 grams of carbohydrate per pound of body weight. 

For a better visual, let's think about what our plate might look like on a "normal" day, with 45-65% of our calories coming from carbohydrates: 

United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program.

The normal plate is great for every day and easy training days. Our carbohydrates come from vegetables and fruits, which should fill up half of our plate, and the rest from whole grains and quality starches, such as brown rice, whole grain pasta, potatoes and sweet potatoes, etc. 

In the 3-4 days leading up to a marathon, we're going to want to make carbohydrates the majority of our plate, which we can do by increasing the amount of carbohydrates we are eating at each meal and snack. This doesn't necessarily mean increasing our portions at each meal to add in an extra piece of bread, but making an effort to cut down on the protein and fats and aim to have carbohydrates make up ~70% of our daily intake. 

Compared to the above plate, this is a better visual of what your plate might look like in the several days leading up to race day: 

United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program.

As you can see, we've really increased the amount of grains and starches, so maybe instead of your daily salad for lunch, you choose a sandwich instead, or instead of an egg for breakfast, you have a peanut butter and banana sandwich so you're just making sure to make the majority of your plate carbohydrate-rich.

Keep in mind that this week is not an excuse to eat whatever you want. Carbohydrate loading is the combination of reducing your activity level and increasing your carbohydrate intake - not eating a full pasta or pizza dinner each night. We also can't push protein and healthy fats to the side. Your plate should be balanced with quality carbohydrates, vegetables and fruits and healthy fats, which is what we should be aiming to include in most of our meals every day.

Don't Try Anything New

You want to remember the above rule - to "not try anything new" in the week before the race. If you've eaten the same meal the day before every long run during your training, you probably want to stick with eating that same meal the day before your race. If you haven't really kept track of what you eat, stick with eating foods that you're familiar with or bland foods you know won't upset your stomach the day before the race. 

In contrast to the common carb-loading strategy of eating a huge pasta dinner the night before your race, we recommend eating your last larger meal for lunch the day before your race, and keeping dinner on the light side. Keep carbohydrate intake high on the day before the race, but if you're going to have your pasta dinner, try having it for lunch instead to ensure you have time to digest and feel good on race morning. 

Some examples of this meal include: pasta with red sauce and chicken breast with a side salad, rice and stir-fried vegetables and tofu or chicken, a turkey sandwich with lettuce, tomato and onion and an apple.

Race Morning 

The morning of the race is your chance to top of your glycogen stores with a quality carbohydrate-rich meal. It is recommended to wake up several hours before the race, if possible, to eat ~150 grams of carbohydates. You want to make sure you've tried eating on some of your training runs to know how your body will react to eating before running. Some of the most common go-to breakfasts include carbohydrates and a little bit of protein and fat to hold us over until the race starts: bagel with peanut butter and a banana, granola with milk and fruit, yogurt with fruit, granola bar and an apple. Whatever you choose, make sure it's something you've tried before a long run and you know will agree with your stomach. 

Source: RunnerUnleashed.com

This breakfast should be substantial enough to get you to the starting line without being hungry, but not so large that you feel heavy and stuffed when you start running. 

If you've followed your training plan, tapered, and loaded up your plate with plenty of healthy carbohydrates in the days leading up to the race, you should feel confident that you've done everything in your power to cross that finish line. 

Again, if you're running the half marathon, this information is going to apply to you, too, just on a smaller scale. Marathon runners are going to have a larger intake of total calories, but the percentages of carbohydrates can still apply to those running the half marathon next weekend.

Any race week tips?

Favorite carbohydrate-loading meals?

Stories of hitting the wall? 

Questions for the Registered Dietitian?

Leave your comments below!

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The Rutabaga

The majority of people have no idea what a rutabaga is. In fact, they may even have a hard time pronouncing it (pronounced root-a-bayga). A rutabaga is actually a cross bread between a turnip and a cabbage. It is a root vegetable that can be eaten raw or cooked. Originally, it was used to feed cattle, however, today it is used by many in salads, stews, pastries or just as a baked side dish. Rutabaga is in season from October to April but you can probably find it year round.

Nutritionally, rutabagas are high in fiber, have no fat or cholesterol, are low in calories, are an excellent source of vitamin C and are a good source of potassium, zinc and vitamin A which are all important for performance. Rutabagas taste slightly sweet and peppery. They can be stored for a long time in the fridge (about 2-3 weeks) or about 1 week in the pantry. They have a waxy exterior and that is mainly to keep the moisture. This exterior needs to be peeled off before eating. Many people will use rutabagas instead of potatoes since they contain more fiber and slightly less carbohydrates per serving. Meaning, you can mash it, bake it, boil it, stir-fry it and even fry it.

Here are some ideas of what to make with these lovely roots:

• Rutabaga mash 

  

  Pic from blog.freshharvestga.com

• Roasted rutabaga 
• This is a great recipe of rutabaga with carrots, lemon and honey but I would use more close to 2 Tbsp of olive oil or coconut oil vs 1/2 a stick of butter
• Rutabaga fries: Peel and cut about 1 lb of rutabagas in fries shape and spread on an oven tray. Season with a little olive oil, garlic powder, cumin, salt and pepper. Heat oven to 375 F. Bake for 30 minutes or until crisp to your liking
• Rutabaga stew to help you warm up on cold days
• Rutabaga soup - here is a collection of 5 different soups

As you can see it is very versatile and can be a part of your main entree or as a side dish. With so many health benefits and uses as well as the ease of buying it and its price, I highly suggest trying this great vegetable. 

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Carbohydrate Intake During Exercise

A recent review was published in Sports Medicine journal about carbohydrate intake during exercise. This review was meant to help bring what we know scientifically to practical implications. Here is a summary of the review article:

Recommendations of carbohydrates are always based on type of sport, duration and intensity as well as the ability consume them.

• Activities that are at relative high intensities for a duration of 30-75 minutes have shown improved exercise performance when drinking or even rinsing mouth with a sports drink. It does not matter whether it is a single carbohydrate (glucose or fructose) or several combined. Some may be able to tolerate rinsing the mouth better than drinking the fluids.
• ACSM (American College of Sports Medicine) guidelines recommend consuming 30-60 grams of carbohydrates per hour during endurance activity that lasts more than an hour. 
• The ability to use carbohydrates as fuel is dependent on how well the intestine can absorb the carbohydrates
• Multiple carbohydrates combined (fructose+glucose, maltodextrin+fructose, etc.) can help better utilize more carbohydrates as fuel. 
• Research shows that being able to utilize more carbohydrates as fuel delays fatigue and increases performance.
• Sport drinks can be combined with gels and/or bars (low fiber, low fat, low protein bars) to help absorb and tolerate the higher carbohydrate levels
• Never try something new on race day. Training nutrition is important
• People that train/race at lower intensities (example: a marathon time of 5 hours) will use less carbohydrates and therefore, will need to be supplemented slightly less.
• Although not noted in figure below, a good hydration plan needs to accompany the nutrition plan.

Here is the figure that illustrates the recommended guidelines:

   

• The gut can also be trained. A high carbohydrate diet may assist tolerating and utilizing the higher carbohydrate load during exercise (90 gr/hour).
• In real-life ironman and long cycling races, greater carbohydrate consumption correlated with better finish times.
• Carbohydrate intake, even during sports that require skills such as jumping, sprinting, agility etc. may improve the skills as well as delay time to fatigue. However, the game structure and given breaks may make it difficult to implement (example: soccer game). 

Next time you are training for an endurance event, a high intensity aerobic or anaerobic activity, use this figure as a guide of how to utilize carbohydrates. For more personal recommendations, talk to me or a sports registered dietitian.

Jeunkendrup A. A step towards personalized sports nutrition: Carbohydrate intake during exercise. Sports Med (2014) 44 (Suppl 1):S25-S33. 

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Nutrition for Recovery

Athletes invest time, effort and money in their sport. They buy cloths, shoes and gear that is necessary for them to excel. But, how much do they invest in their recovery plan?! Yes, recovery is also stretching, foam rolling and ice baths but what about nutrition for recovery?

The main purpose of nutrition for recovery is replenishing glycogen stores, repairing and rebuilding muscle as well as re-hydrating in order to get to the next practice like new (the 3 Rs).
Fueling for recovery does change based on the intensity and duration of your workout as well as when your next workout will occur. For example: Someone that has football practice in the morning for 1.5 hours and then a 1.5 hour lifting session in the afternoon will need to put a little more effort in fueling for recovery versus someone that ran for 60 minutes and will play tennis in 2 days. Athletes that rest 24 hours or more between sessions, do not have to put emphasis on nutrient timing when it comes to glycogen, withstanding they consume enough carbohydrates throughout the day.

                

• Refuel (=replenish) - The main source of fuel utilized during exercise is carbohydrate. Carbohydrates are stored in the form of glycogen in the muscle and liver and these stores are drained the longer the activity is or the higher the intensity. Therefore, we need to replenish those glycogen stores, especially if there are multiple practices or tournaments in the same day. Refueling should start within 30-45 minutes after exercise. It is recommended to consume 1-1.5 gr/kg of carbohydrate every 2 hours up to 4-6 hours post activity (1 kg = 2.2 lbs. Example: 154 lbs=70 kg - Will need to consume 70-105 grams carbohydrates every 2 hours for up to 4-6 hours post exercise or until eating a meal).
• Rebuild - Exercise causes damage to the working muscle. Protein is the main nutrient that helps repair the damage and rebuild the muscle (muscle protein synthesis). Protein should be consumed within 2 hours of activity to promote a greater muscle growth. Combining protein with carbohydrate post workout has shown to enhance recovery. Recommendations for protein are 6-20 grams within 2 hours of activity.
• Rehydrate - During exercise we can lose quite a lot of fluids in the form of sweat. Sweat is not just contrived of water but also multiple electrolytes, mainly sodium, potassium and chloride. Therefore, to recover optimally we need to rehydrate with fluids and electrolytes. The best way to rehydrate properly is weighing yourself before and after practice. For each pound lost, drinking 16-24 oz is recommended. Hydrating throughout the day well, makes rehydrating for recovery much easier. Eating salty snacks and drinking a sports beverage could be a good way to help replenish some of the electrolytes lost.

Simple, right?! However, some people may have a hard time eating something post exercise. In that case, drinking could be an option. In fact, one of the best recovery drinks out there is chocolate milk. It has a combination of whey and casein (fast absorbed and slow absorbed high quality protein respectively), good amount of carbohydrates and its a liquid containing electrolytes. Win win! 

Research also suggests the best ratio of carbohydrate to protein for recovery should be 2:1-4:1, chocolate milk is 3:1. 

Other recovery options can be: 

• Yogurt with strawberries
• Milk and a banana
• Protein bar, water and a fruit
• Fruit smoothie
• Turkey and cheese sandwich with a sports beverage
• Cereal with milk and blueberries

It is also important to mention that part of a good recovery plan includes sleep. For more info on sleep refer to previous Sleep  blog.

Investing in recovery is as important as the time you invest in training so remember to refuel, rebuild and rehydrate to achieve optimal recovery 

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It's Eat Your Bean Day

Today, July 3rd, is national eat bean day, so why not celebrate it by adding some beans to your diet.
Beans (a legume) are a great source of protein, fiber, minerals and some B vitamins. They are low in fat and cholesterol. Here is the nutrition information for 0.5 cup cooked beans made from dried beans (taken from "Dietitians Online"):

 


Although beans do not make a complete protein, when you add them to a grain (example: rice and beans, couscous and lentils, barley and chick peas, etc.) they become a full protein. These combinations can help vegetarians and vegans, that don't eat meat, eggs and/or dairy, to meet their protein needs.
Beans have been shown to help with lowering cholesterol, triglycerides and blood pressure. Moreover, they can reduce risk for heart disease, some cancers, diabetes and bone disease (osteoporosis). Since beans are packed with fiber, they help you feel fuller longer as well as help your bowels move and prevent constipation.
There are multiple vitamins and minerals in beans including: potassium, magnesium, iron, zinc, thiamine, folate, B6, manganese, copper and more. Beans also contain anti-oxidants that help fight inflammation. On top of all that, beans are also quite cheap.
With all these great benefits, no wonder some people describe beans as a "super food".So next time you go to the grocery store pick yourself a bag of beans.

Not sure what to make?! check this great recipe for soft tacos with southwest vegetables from Mayo Clinic as well as these great healthy salad recipes from Cooking Light.

Enjoy and Happy 4th!

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Grilling Season is on Its Way

This up coming Sunday, June 15th, is fathers day. What better way to celebrate fathers day with a good old BBQ meal (lunch or dinner).
Grilling is a great way to eat healthier as it eliminates a lot of the fat found in other cooking methods such as frying and pan frying. Moreover, it gives food this great smokey flavor that makes anything taste better.
To help assist build a complete & healthy grilled meal My Plate shall be our guide.

 

For healthy protein we can use: fish (salmon, walleye), chicken breast, loin or sirloin of beef/pork
For healthy grains we can choose a starchy vegetable: grill corn on the cob, grilled sweet potato or just make some brown rice.
For healthy vegetables we can grill up some asparagus, zucchini, summer squash and onions or create vegetable skewers. Cheese can also be added in skewers (ex: halumi, mozzarella)  
For healthy fruits we can have a fruit salad or even grill some pineapple with cinnamon.
Before you start grilling, make sure you clean the grill well. You can do so buy taking half an onion and running it over your hot grill before putting anything on it. Make sure you do the same when you are done as well.

Here are some recipes:
This recipe of Grilled Trout is from Cooking Light website

Ingredients
1 Tbps of fine sea salt
2 tsp of sugar
4 (7 oz) dressed rainbow trout
cooking spray 
1/4 tsp black pepper
2 (1oz) bunches dill sprigs
2 limes thinly sliced

• 
  
• Preparation
• 1. Combine 2 cups water, sea salt, and sugar in a shallow dish; add fish. Let stand 20 minutes. Drain.
• 2. Prepare charcoal fire in a chimney starter; let coals burn until flames die down. Pour hot coals out of starter; pile on one side of grill. Coat grill grate with cooking spray; put grate in place over coals.
• 3. Sprinkle 1/4 teaspoon salt and pepper over fish flesh. Divide dill and lime slices evenly among fish cavities. Coat outside of fish with cooking spray. Place fish over direct heat; grill 4 minutes. Turn over; move to indirect heat. Grill 12 minutes or until done
• 
  
• This recipe is for grilled vegetables:
• Ingredients

  1 zucchini cut into round circles

  1 summer squash cut into round circles

  1 medium red onion cut into thick pieces

  1 cup of cherry tomatoes

  1 cup small mushrooms

  2 Tbsp olive oil

  1 Tbsp garlic powder

  1 tsp sea salt

  Fresh rosemary

  Pepper
  
  

  Preparation

  1. Mix all vegetables together with oil, salt, pepper, garlic powder and rosemary. Let sit for 15-20 minutes

  2. Take as much skewers as needed and start putting vegetables on each skewer in a variety.

  3. Place skewers on direct heat. Grill for 5-10 minutes. Turn over and

  grill 5-10 minutes or until done
• 
• For dessert you may want to use this great pineapple recipe (clean the grill before you put the pineapple in order to prevent meaty taste and contamination):
  
  
  Ingredients
  1 medium size pineapple cut into circles or chunks
  1 Tbsp cinnamon
  
  
  Preparation
  1. Sprinkle cinnamon all over pineapple
  2. Place pineapple with cinnamon directly on the grill.
  Grill for 5-10 minutes or until done
• 
  
• There you have it! Grilling like a pro with My Plate.
• Happy Fathers Day!  

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Gastrointestinal Issues in Runners and Strategies to Overcome Them

Bill Rogers, a famous American runner that won four times the Boston and NYC marathon's between 1975-1980 and a 2000 USA Track & Field Hall of Famer stated, "more marathons are won or lost in the portable toilets than at the dinner table". Obviously, he was well aware of the gastrointestinal (GI) issues runners face.
GI issues have a variety of symptoms including: diarrhea, nausea, vomiting, bloating, belching, cramps heartburn and bloody stools. Symptoms are more common in women, younger athletes, elite athletes and people with a history of GI issues. It is estimated to occur in 30-90% of distance runners during and/or after exercise. Complaints of GI issues differ in severity and they may cause a decline in performance and recovery.

                           

There are three main reasons for GI problems:

• Physiological - When we exercise, depending on the intensity, blood supply to the gut may decrease by up to 80% in order to transfer more blood to the working muscles, skin and heart. This in turn may cause diarrhea, nausea, vomiting and stomach pain.
• Mechanical -   Running is a high impact sport with continuous pounding. This pounding also influences the GI tract which in turn can cause GI symptoms. Therefore, runners have a tendency to have more problems than bikers. 
• Nutritional - The meal timing before exercise as well as beverage and food choices may cause GI symptoms. A meal shortly before running, rich with fiber, fat and protein will cause GI symptoms because these nutrients have a slow emptying rate in the stomach. Drinking a concentrated carbohydrate beverage during or slightly before a race will cause GI symptoms. Moreover, dehydration intensifies GI symptoms. As discussed in the previous blog on alcohol and performance, drinking the night before a run several drinks can cause GI symptoms probably due to its diuretic effect. 
• Note; Certain people may have a medical condition such as: celiac disease, lactose/fructose mal-absorption and irritable bowel syndrome to name a few, that makes them more susceptible to GI symptoms

Since this blog is a nutrition blog, lets talk about some nutrition strategies to prevent GI symptoms:

• Hydration, hydration, hydration - before a run, make sure you are hydrated. Focus on hydrating well throughout the day. 
• Avoid beverages during or slightly before a run rich with fructose such as juice. Prefer water or if running long distance, a sports beverage with 6-8% carbohydrates such as Gatorade or Powerade.
• Avoid high fiber foods 1-2 hours pre-exercise as well as the day before a big race. 
• Avoid high fat and high protein foods 1-2 hours pre-exercise
• "Train the gut" - the gut is very adaptable, therefore, train your gut by eating during your training as well as before (if activity is lower than 60-90 minutes there is no need to eat anything during and water should suffice). Experiment with foods before a training session to check what works and what doesn't.
• Avoid using non-selective, non steroidal anti-inflammatory drugs (NSAIDs) such as Aspirin and Ibuprofen as they tend to increase GI symptoms.
• Avoid lactose containing milk products if you think or know that you are lactose intolerant. 
• Avoid or limit alcohol drinking before a morning run or a big race

It is very important that if you have severe GI symptoms such as bloody stools, you consult with a medical professional.

For specific guidance and assistance if you suffer from the symptoms noted above, consider consulting with a sports dietitian to help you with strategies to prevent any GI symptoms.

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Whats all that grain about?!

Knowing the difference between whole grain, multigrain, and refined grains is an important step in making sure your diet consists of healthy complex carbohydrates to give you long-lasting energy.

Whole grains are healthier for you than processed and refined grains because they are a complex carbohydrates rather than a simple sugar, helping you to control blood sugar, reduce cholesterol and maintain a healthy weight. Consuming whole grains may help reduce the risk of heart disease and certain cancers, as well as help with weight management. Whole grains contain all parts of the grain kernel – the bran, germ and endosperm, which provide B vitamins, folate, iron, fiber and other minerals. B vitamins play a key role in metabolism and energy release, folate helps form red blood cells, and iron is used to carry oxygen in the blood. Whole grains also contain magnesium and selenium. Magnesium helps bone development as well as muscle contraction and selenium helps with oxidative stress and inflammation.

Multigrain products contain a mix of grains, such as wheat, oats, barley or cornmeal, although none of them may necessarily be whole grains. The grains may have been processed or refined, therefore reducing the nutritional value. The refining process removes the bran and germ from the grain, making it less rich in helpful vitamins and minerals. Products may be “enriched,” but it doesn't make up for the natural parts of the grain.

Examples of healthy whole grains include: whole –wheat flour or pasta, oatmeal, rolled oats, whole cornmeal, brown or wild rice, quinoa, bulgur, buckwheat and even popcorn. Look for products that list the first ingredients as “whole” vs "enriched". 

USDA states on their website that "foods that are labeled with the words "multi-grain", "stone-ground", "100% wheat", "cracked wheat", "seven-grain or "bran" are usually not whole grain products".

To help get you started with some whole grain goodness here is a recipe for cold quinoa salad

COLD QUINOA SALAD

Servings: 4

Ingredients: 

1 cup cooked quinoa
1/2 a yellow or red pepper diced

1 cup of cherry tomatoes cut in half

1/2 cup of dried tomatoes sliced

1 cup diced cucumber

1/2 cup diced black olives

1/2 cup fat free feta cheese

1/4 cup of fresh basil 

2 Tbsp olive oil

4 Tbsp of lemon juice

Salt and pepper per preference 

1/4 cup Diced scallions

Directions

Place the first 8 ingredients in a large bowel and mix

Add oil, lemon, salt and pepper to the mix

Serve and enjoy with a garnish of scallions

For more recipes go to http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes.html

Bon Apetit! 

Contributed to this blog - Intern Brooke Kinney

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Eating for Sport - Cross Country

Long distance running is demanding on the body; not only with energy requirements, but with the toll it takes on muscles. For that reason, proper nutrition cannot be over-looked. Miles add up very quickly throughout the course of the season so having a nutrition plan to help you keep up with your nutrient needs is absolutely necessary.

Photo Credit: Women's Health Magazine

Are you meeting your energy demands? A 10 mile run could burn around 1,000 calories! A diet for runners should be comprised of mostly carbohydrate. By now, I am sure most of you have heard coaches or other people tell you to eat carbohydrates. Carbohydrates, when metabolized in the body, are converted into glucose. It is glucose that it is stored in muscles as glycogen. Your body is only able to store up to certain amount of glycogen and then it must be replenished by food after it is depleted. It is not like fat where your body has a high storage capacity.

Become familiar with foods that are high in carbohydrate. You probably already have some favorite pre-event snacks, but take a minute to look at them closely to see how much carbohydrate they actually offer you. Your carbohydrate intake should reflect how much you are training. If you doing extra training that day, eat more carbs. Your daily carbohydrate needs should be in the range of 3-4.5 grams per pound of body weight.

Protein and fat are still important in an athlete’s diet. Protein is needed to help build and repair muscle tissue. Eat approximately 0.55-0.64 grams per pound of body weight of protein per day.

Fat is needed for the absorption of some vitamins, insulation, and the production of hormones in the body. Fat should make up about 20-35% of your total calories for the day. Focus on unsaturated fats due to their added health benefits.

Being too restrictive with calorie intake will negatively affect your performance because it will not allow your body to properly fuel and refuel for your events. For women, eating too few calories can cause disruptions in her menstrual cycle. Loss of menstruation is not a normal part of training and should be discussed with a physician. The low levels of estrogen related to missing periods can impair bone mineral density, which can increase the risk for developing other health concerns such as osteoporosis.

A common nutrition concern for long distance runners, especially females, is iron. Many runners are at an increased risk for developing an iron deficiency, especially if they do not eat a lot of meat. When people suffer from an iron deficiency, they feel fatigued. But before running to the store and buying iron supplements, please seek advice from your personal or team physician. Iron supplements, like other supplements, have the potential of causing adverse effects if they are taken when they are not necessary.

Ready to head out for your long run? Choose a pre-exercise snack that, of course, is high in carbohydrate but also lower in protein, fat, and fiber. Eating foods that are high in these will likely cause some stomach upset while on your run because they take your body longer to digest. The longer time you have before you run, the larger meal or snack you can have without worry about it bothering your stomach. Don’t forget about eating after you get back! Eating a snack immediately after your run will help you replenish your energy stores. Choose a snack that is high in carbohydrate, but also offers some protein. Protein will help repair your muscles and allow you to recover more effectively before your next run. You are not done with your training until you eat your post-run snack!

As with any other sport, making sure you have adequate hydration is key to optimal performance. It only takes a 2% loss of body weight caused by dehydration to significantly impact your performance.

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Hitting the Wall

As athletes, I am sure you have all heard the expression "hitting the wall." That feeling when you have nothing left to give during your workout or competition. Do you really know what is happening inside your body? 

Photo Credit: Active.com

When an athlete "hits the wall" it means that he or she has exhausted all of their stored carbohydrate (glycogen) in their body, which leaves the body running on empty. The body uses both fat and carbohydrate as fuel sources when exercising, but during high-intensity activities such as running or cycling, your body relies on carbohydrate for the main source of energy. Your body will not exhaust all of your fat stores during activity, but it can deplete your stores of carbohydrate.

This condition can by avoided by beginning your activity well-nourished with your carbohydrate stores full. During long longs or rides, be sure to take in carbohydrate through whole foods or sports drinks. The recommended amount is about 30-60 grams of carbohydrate per hour of activity. 

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Eat Right for Sports and Performance

From "Eat Right for Sports and Performance" - Academy of Nutrition and Dietetics

This is a nice article posted on the Academy of Nutrition and Dietetics website, eatright.org. It is another explanation of the important role nutrition plays in helping athletes prepare for and recover from training. 

"Eating right allows your body to adapt to training, helps you recover after exercise and attain peak performance." 

Eating well and staying properly hydrated will give you an edge in competition and is something that you have complete control over. After all of the hours spent training, why would you fall short here? Focus on a carbohydrate rich diet full of variety. Choose lean protein and foods low in fat.  

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Athletes with Gluten Sensitivity

Are you an athlete who experiences digestive issues when you eat gluten? Gluten is a protein that is found in wheat, barley, and rye. Those who have gluten sensitivity or Celiac disease should not eat any foods that contain these ingredients to avoid symptoms. Caution should also be used with oats because they are often contaminated with other gluten-containing foods. This diet can make it a little tricky when it comes to meal planning, especially if you are fueling up for performance.

Looking for gluten-free food ideas to eat before practice or the game to provide energy?The good news is that grocery stores are making it easier to shop with clearly labeled gluten-free foods. If you don't have a label, here is a list:

• Gluten-free carbohydrates including: rice, corn, flax, quinoa, potatoes, and soy
• Fruit and fruit juices
• Vegetables 
• Corn chips
• Rice cakes
• Gluten-free sport bars

Following a gluten-free diet is highly recommended for those who have gluten sensitivity or Celiac because it may prevent complications and can improve health.  

Reference: Gluten Sensitivity in Athletes by SCAN, Dietetic Practice Group

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