Addressing Commonly Asked
Sports Nutrition Questions;
Nutrition
by Nancy Clark
Questions abound regarding how to eat for more energy, less
body fat and better performance. Here are answers to questions athletes commonly ask me;
perhaps they will address your concerns, too.
I exercise three to four days per week. At what intensity
should I work out to effectively burn fat?
Although low-intensity "fat-burning exercise"
proportionately burns more fat than carbohydrate, you are unlikely to lose weight faster
with it. Two "fat-burning" activities include sleeping and sitting--but these
are not known for having weight-reduction benefits! For fat/weight
control, you need to review your day's calorie balance--not
just fat burned during exercise. If, over the course of a day, you have created a calorie
deficit by burning more calories than you consume, you'll lose body fat. However, if you
overindulge, you'll gain fat.
The biggest benefits of low-intensity, fat-burning exercise
are 1) you are less likely to get injured and 2) you are able to exercise longer, hence
burn more total calories. However, high-intensity exercise contributes to a lower
percentage of body fat. Research on 1,366 women and 1,257 men suggests those who did
high-intensity exercise had less body fat than those who did lower-intensity
"fat-burning" exercise (Tremblay 1990).
Should I eat breakfast before I exercise? I've heard not
eating before exercising will help me burn more body fat.
False. Eating a pre-exercise mini-breakfast of 100 to 300
calories boosts your blood sugar and energy, helping you exercise longer and harder.
Consequently, you'll burn more calories than if you exercised "on empty." You
can better enjoy exercising if you are well fueled. Otherwise, exercise will seem like
punishment for having excess body fat. This pre-exercise fuel will also curb your
appetite, so after the workout you will be less likely to reward yourself with
high-calorie treats.
I know carbs are essential for exercise, but which foods
are highest in carbs?
Good question. Nutrition experts routinely talk about
carbohydrates but rarely define which foods are carbohydrate rich. The best carbs include
wholesome fruits, vegetables and grains. Here's a detailed list: pasta (add tomato sauce
for more carbohydrates), potatoes, rice, noodles, sweet potatoes, yams, stuffing, millet,
bulgur, kasha, couscous, barley, dried beans (e.g., pinto, black or garbanzo), split peas,
lentils, hummus, lima beans, bread, rolls, tortillas, pretzels, air-popped popcorn, baked
chips, energy bars, crackers, hot cereal (add banana, raisins or other dried fruit for
extra carbs), cold cereal (preferably dense cereals, such as Grape-Nuts, Wheat Chex or
low-fat granola), bagels, low-fat muffins, corn bread (with jam or honey), banana bread,
pancakes, waffles, French toast (with maple syrup), fresh or dried fruit (e.g., banana,
pineapple, raisins, dates or apricots), juice (e.g., apple, cranberry, grape, pineapple or
apricot), fruit smoothies (made by mixing fruit and juice in a blender), low-fat desserts,
such as apple crisp, blueberry cobbler, angel food cake, date squares, fig bars, oatmeal
raisin cookies, frozen yogurt, low-fat ice cream, sherbet and sorbet.
Although, refined sugars offer carbs that fuel muscles,
they have few vitamins. Therefore, limit your consumption of jelly beans, licorice, gummy
bears, marshmallows, honey, brown sugar, jelly, maple syrup, jam, soft drinks, lemonade
and even sports drinks consumed apart from exercise, such as for a lunchtime beverage.
What does a sample sports diet look like? I'd like an idea
of what kinds of foods I should be eating.
In general, a balanced sports diet includes at least three
items from the five food groups in a meal, which should be eaten at least every four
hours. If you exercise in the afternoon, fuel up with a hearty breakfast (e.g., cereal,
milk and banana from 7:00 a.m. to 8:00 a.m.), satisfying lunch (e.g., a hefty sandwich
made on hearty whole-grain bread and yogurt from 11:00 a.m. to 12:00 p.m.) and energizing
second lunch (e.g., peanut butter, crackers and apple from 3:00 p.m. to 4:00 p.m.). The
purpose of these three meals is to fuel your afternoon workout and curb your appetite so
you have energy to cook a healthy dinner. For dinner, any combination of protein, starch
and vegetable is fine (e.g., chicken, rice and veggies or pasta, tomato sauce and
meatballs). You could also eat a bowl of cereal with milk and carrot juice. My new Sports
Nutrition Guidebook, Third Edition offers comprehensive information on how to healthfully
fuel your active lifestyle--even if you are busy and eat on the run. You could also
consult a sports dietitian for personalized menu planning. Put your zip code into the
referral network at www.eatright.org.
I regularly eat a 100 percent vitamin-fortified cereal.
Should I also take a multivitamin pill?
No. You are already consuming a vitamin supplement in your
cereal (likely two because most athletes eat more than one serving of cereal).
Nonetheless, you should boost your vitamin intake with more whole grains, fruits,
vegetables and low-fat milk or yogurt. These wholesome foods offer not only vitamins but
also other compounds that heighten the health protectiveness of food--far more than a
vitamin pill can do.
References:
Tremblay, A., et al. "Effect of intensity of physical activity on body fatness and
fat distribution." Am. J. Clin. Nutr., 51 (1990): 153-7.
Nancy Clark, M.S., R.D., is a sports
nutrition counselor for both casual exercisers and competitive athletes at Healthworks in
Chestnut Hill, Massachusetts. She is author of the best-selling Nancy Clark's Sports
Nutrition Guidebook, Third Edition ($23), available by sending a check to P.O. Box 650124,
West Newton, MA 02465 or via www.nancyclarkrd.com.
Copyright 2004 Gale Group, Inc. ASAP Copyright 2004 Aerobics and Fitness Association of
America American Fitness July 1, 2004 |
