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Advice for the Average Athlete: Eat Real Food
June 09, 2008 07:00 AM
While many nutritionists advocate eating specific foods at specific times for optimum athletic performance, others take a less strict approach to diet.
30-Second Summary
Among nutritionists, a 4-to-1 ratio of carbohydrates and proteins, consumed during and directly following endurance events, is considered the best way to heighten performance and speed recovery.
However, two doctors at McMaster University in Canada take a more lax approach to sports nutrition.
Dr. Mark Tarnopolsky and Dr. Stuart Phillips are both in their 40s and very active endurance athletes, but “neither one feels a need to ingest a special combination of protein and carbohydrates within a short window of time, a few hours after exercising,” reports The New York Times.
Furthermore, neither doctor regularly consumes energy drinks or energy bars, preferring to drink water and eat regular foods, such as fruit, instead.
Others, including San Antonio dietitian Laurel Tierney, emphasize eating the right foods at the right times, especially after exercising. Tierney believes 50 percent of performance is related to diet, and that recovery is essential because it prepares the body for the next workout.
Experts have found that muscle regeneration begins with a post-workout meal, and it does not have to be laden with carbohydrates. According to John Ivy, chairman of the department of kinesiology and health education at the University of Texas in Austin, protein is key to stimulating insulin response; insulin increases muscular intake of glucose, which refuels the body.
With the range of advice available to athletes, perhaps the wisest advice is to pay attention to what feels best to you, which foods aid your workouts, and at what times, says ABC News.
However, two doctors at McMaster University in Canada take a more lax approach to sports nutrition.
Dr. Mark Tarnopolsky and Dr. Stuart Phillips are both in their 40s and very active endurance athletes, but “neither one feels a need to ingest a special combination of protein and carbohydrates within a short window of time, a few hours after exercising,” reports The New York Times.
Furthermore, neither doctor regularly consumes energy drinks or energy bars, preferring to drink water and eat regular foods, such as fruit, instead.
Others, including San Antonio dietitian Laurel Tierney, emphasize eating the right foods at the right times, especially after exercising. Tierney believes 50 percent of performance is related to diet, and that recovery is essential because it prepares the body for the next workout.
Experts have found that muscle regeneration begins with a post-workout meal, and it does not have to be laden with carbohydrates. According to John Ivy, chairman of the department of kinesiology and health education at the University of Texas in Austin, protein is key to stimulating insulin response; insulin increases muscular intake of glucose, which refuels the body.
With the range of advice available to athletes, perhaps the wisest advice is to pay attention to what feels best to you, which foods aid your workouts, and at what times, says ABC News.
Headline Links: Are guidelines necessary?
Despite widely accepted advice that athletes should eat a 4-to-1 ratio of carbohydrates and proteins during and right after exercise to heighten performance and speed recovery, two Canadian doctors take a more lax approach. For the average exerciser, water and “real food” work just as well as energy drinks or bars, and need not be consumed at any specific times, the doctors told The New York Times.
Source: The New York Times (free registration may be required)
Other nutritionists feel that many athletes, whether beginner or elite, are not eating the right food or correct amount of food, or eating at the right times. San Antonio dietitian Laurel Tierney tells her clients that 50 percent of performance is related to diet, particularly regarding recovery. Recovery eating “sets you up for your next training session,” Tierney said.
Source: San Antonio Express
According to the Sacramento Bee, sports nutritionists and dietitians have different opinions regarding “what specifically to eat and how much protein to mix with carbs.” Seattle sports nutritionist Susan Kleiner, for example, prefers chocolate milk to energy bars after a workout. “The whey and casein proteins have an ideal array of amino acids,” Kleiner said.
Source: Sacramento Bee
Background Links: Energy and recovery
As ABC News explains, adenosine triphosphate (ATP) is the key to energy during exercise. However, before the body can use it, ATP must be processed, which occurs slowly. Thus, experts recommend eating hours before working out, rather than shoving down food just beforehand.
Source: ABC News
An article in Play Magazine, a New York Times publication, discussed post-workout recovery. “Repeated hard workouts can tax the body in insidious ways … Without remediation, those muscles won’t respond as well during your next workout. They’ll be more prone to injury,” the article said. An interactive graphic explaining the recovery process is provided with the article.
Source: The New York Times (free registration may be required)
Reference: Dietary specifics
The Mayo Clinic outlines what to eat and when to eat it to reach maximum performance. Learn the specifics of why carbohydrates, proteins, fats and water fuel workouts, and get advice for timing your meals.
Source: CNN
The findingDulcinea Web Guide to Sports Nutrition links to sites to help you improve your performance, track your diet, find a nutritionist or discover healthy recipes to complement an active lifestyle.
Source: findingDulcinea
Related Links: Nutrition for runners
For endurance runners, deciphering what to drink, how often to drink and when to drink can be particularly daunting, the experts at Runners World Magazine say. The publication provides an analysis of the options, including water and enhanced water, recovery drinks, sports drinks, juice and soft drinks. “Whatever you choose, drink it cold and in frequent small amounts,” said the article.
Source: Runners World
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