People often ask me, “How do I make healthy changes in my diet?” Well, easier said than done, right?
Our daily lives are filled with habits. Your eating and exercise habits determine, to a large degree, how healthy you are and how you perform on any given day. Habits are formed by repetition and some studies suggest you need to do a new habit at least 21 times before the habit becomes automatic.
Changing habits is not that complicated, but the secret is in the simplicity. Focus on changing one habit at a time and write down your plan and what you are going to do to make that happen. Start small. Set your habit change goal and then think through the action steps needed to help you reach it. For instance, if your new habit is to eat more fruit during the off season, then break down the steps you are going to take to achieve that. The devil is in the details. The action steps you might decide on to be successful at eating more fruit are:
1) Buy it at the store;
2) Identify when you are going to eat it; and
3) Decide on how much fruit you are going to aim for in a day and be specific in the amount or daily servings. (Like no less than 2 or 3 1 cup servings each day) And then determine a time frame to practice the new habit and repeat it daily to make it automatic.
Be realistic when setting out to change a habit by considering what is important to you and what is going to help you reach, for instance, your nutrition goals in the off season. Know the benefits you will be gaining from making the change—it helps stay motivated and focused on the prize!
It’s also helpful to think through the barriers you face in making this change or maybe what has stopped you in the past from making the change stick. Decide how you are going to work through these obstacles before you encounter them.
Stay positive and ask for help in forming your new habit. We all need support when doing things differently----maybe a buddy system to hold you accountable. Be patient with the process and you will be successful in making habit changes that last.
In the words of Aristotle, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Is there a new eating habit or nutrition goal that you are working on right now?
Kim Larson, RD, CD
Total Health
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Thursday, October 13, 2011
Tuesday, August 23, 2011
Ingredient Caution: What You Don’t Know Could Hurt You
Recently two elite level athletes tested positive for Methylhexaneamine, (Former American 100 Meter champion Michael Rodgers and Robert Kendrick, American tennis player) a stimulant that is now being put in energy drinks and energy pills for its amphetamine-like affects. 1, 2 Dimethylpentylamine or DMAA, is a potentially dangerous supplement ingredient that comes from a well-known flower---the geranium. The active form of geranium is a potent stimulant that can cause serious health effects like heart palpitations, increased blood pressure and possible heart attacks. It acts similar to ephedra, (now banned) another stimulant partly responsible for the sudden death of Baltimore Orioles pitcher Steve Bechler in 2003, from heat stroke.
Last year the World Anti Doping Agency added Geranimine to its list of banned substances. Geranimine gives an adrenaline “rush” that lasts 3-5 hours. Next generation energy drinks (one named Clear Shot) and other dietary supplements like “fat burners” (AMP by E-Pharm) that are marketed to increase concentration and performance, contain this stimulant---often listed as geranium seed or stems on the label. Some energy pills and “party pills” also contain the stimulant and added caffeine, as well. Most of the products out there combine it with caffeine to produce a stacking effect that can potentially be lethal in certain situations. In high temperatures or heat indexes, the dehydrating effect of this combination could have serious health effects for an athlete.
The average high school or collegiate athlete, or any consumer for that matter, would have no idea that this ingredient is powerful and dangerous----especially when taken with alcohol or other prescription drugs. Coaches and trainers working with athletes need to ask athletes on a regular basis what supplements they are taking---or considering taking----and caution them on taking anything that advertises more energy, fat burning or better performance. The safest and most effective way to improve health, energy and performance is via whole fresh foods. And more enjoyable, too!
Kim Larson, RD, CD
Total Health
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Last year the World Anti Doping Agency added Geranimine to its list of banned substances. Geranimine gives an adrenaline “rush” that lasts 3-5 hours. Next generation energy drinks (one named Clear Shot) and other dietary supplements like “fat burners” (AMP by E-Pharm) that are marketed to increase concentration and performance, contain this stimulant---often listed as geranium seed or stems on the label. Some energy pills and “party pills” also contain the stimulant and added caffeine, as well. Most of the products out there combine it with caffeine to produce a stacking effect that can potentially be lethal in certain situations. In high temperatures or heat indexes, the dehydrating effect of this combination could have serious health effects for an athlete.
The average high school or collegiate athlete, or any consumer for that matter, would have no idea that this ingredient is powerful and dangerous----especially when taken with alcohol or other prescription drugs. Coaches and trainers working with athletes need to ask athletes on a regular basis what supplements they are taking---or considering taking----and caution them on taking anything that advertises more energy, fat burning or better performance. The safest and most effective way to improve health, energy and performance is via whole fresh foods. And more enjoyable, too!
Kim Larson, RD, CD
Total Health
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Wednesday, July 13, 2011
WARNING: WHAT YOU EAT—OR DRINK---MAY BE HAZARDOUS TO YOUR HEALTH!
Just when you think you have seen everything the food and drink industry comes up with one more over the top angle to sell their products---no matter what the health cost to the consumer.
Recently the market has been flooded with new drinks and dessert products laced with melatonin—a drug used to induce sleep. You can find it in numerous products like drinks with names like, Dream Water, I Chill, Relax Zen and Drank. These are the anti-energy drinks that are touted to help you relax and, yes, lead you to slumber land quickly. Other companies are getting a piece of the action by putting melatonin in brownies and desserts called, Lazy Cakes, Mary J’s Brownies, Lulla Pies and Kush Cakes. Sold on-line and in stores like 7-11, Walgreens and university bookstores these harmless looking products are not harmless at all---they can have serious effects on those who are tempted to eat or drink them.
Melatonin is a drug and it should not be used in foods or drinks. Melatonin, prescribed in controlled, therapeutic doses can aid sleep effectively, but putting a drug (which is also a hormone) in food products crosses the line, in my opinion. These companies are getting away with this right now because they have put it in desserts and drinks and classified them as dietary supplements, which are not regulated by the FDA. Melatonin has not been approved by the FDA as a food additive so it is neither guaranteed safe, nor effective, in this usage. Bad idea!
This is especially concerning because these products tempt kids who may not even realize or know what they are buying or how it might affect them. One story I read on the web reported a young athlete having this brownie and being unable to go to practice after eating it because he became so sleepy and lethargic. Other reports indicate small amounts of Dream Water, 2.5 ounces is so powerful it can knock a person out cold and cause a “hangover” effect when doses are higher. This sleep-inducing effect can be dangerous to those getting behind the wheel of a car or operating machinery, as well as for athletes headed for training, practice and games. The best approach is to steer clear of these products and be aware of what they look like on the store shelves---they are not your grandma’s brownies!
Putting drugs in food and drinks that taste good promotes overconsumption, which may lead to overdosing of the product and serious consequences for those who consume them. Reading the label is not the answer since these products deliberately disguise the ingredients and make label reading difficult for the consumer. In my view, it’s not reasonable or logical to ask the consumer to police every food or drink on the market to make sure they aren’t containing random drugs, like melatonin. What ever happened to food safety?
Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Recently the market has been flooded with new drinks and dessert products laced with melatonin—a drug used to induce sleep. You can find it in numerous products like drinks with names like, Dream Water, I Chill, Relax Zen and Drank. These are the anti-energy drinks that are touted to help you relax and, yes, lead you to slumber land quickly. Other companies are getting a piece of the action by putting melatonin in brownies and desserts called, Lazy Cakes, Mary J’s Brownies, Lulla Pies and Kush Cakes. Sold on-line and in stores like 7-11, Walgreens and university bookstores these harmless looking products are not harmless at all---they can have serious effects on those who are tempted to eat or drink them.
Melatonin is a drug and it should not be used in foods or drinks. Melatonin, prescribed in controlled, therapeutic doses can aid sleep effectively, but putting a drug (which is also a hormone) in food products crosses the line, in my opinion. These companies are getting away with this right now because they have put it in desserts and drinks and classified them as dietary supplements, which are not regulated by the FDA. Melatonin has not been approved by the FDA as a food additive so it is neither guaranteed safe, nor effective, in this usage. Bad idea!
This is especially concerning because these products tempt kids who may not even realize or know what they are buying or how it might affect them. One story I read on the web reported a young athlete having this brownie and being unable to go to practice after eating it because he became so sleepy and lethargic. Other reports indicate small amounts of Dream Water, 2.5 ounces is so powerful it can knock a person out cold and cause a “hangover” effect when doses are higher. This sleep-inducing effect can be dangerous to those getting behind the wheel of a car or operating machinery, as well as for athletes headed for training, practice and games. The best approach is to steer clear of these products and be aware of what they look like on the store shelves---they are not your grandma’s brownies!
Putting drugs in food and drinks that taste good promotes overconsumption, which may lead to overdosing of the product and serious consequences for those who consume them. Reading the label is not the answer since these products deliberately disguise the ingredients and make label reading difficult for the consumer. In my view, it’s not reasonable or logical to ask the consumer to police every food or drink on the market to make sure they aren’t containing random drugs, like melatonin. What ever happened to food safety?
Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Wednesday, June 15, 2011
Dishing Up Dietary Advice With A New Plate
Does your plate look like MyPlate? The new Choose MyPlate graphic officially replaced the Food Guide Pyramid on June 2, 2011 when the United States Department of Agriculture announced that the pyramid was out the door. Many of my colleagues and friends agree that the pyramid concept of showing how to eat healthy was pretty confusing for most consumers.
In my opinion, the new plate showing how each of the food groups should be positioned on a real plate is much more user friendly, since we all eat from a plate. Consumers and families, as well as the athlete, can benefit from seeing the balance needed in our daily meals using healthy foods from fruit, vegetables, grains, protein foods and dairy. The plate shows the ratio of the foods that we should aim for, but does not quantify the portions each person needs to meet their calorie needs. Therein lies what may become an issue for many with this oversimplified approach. How do you feel about the new MyPlate visual? Does it help you make better decisions with your food choices?
The main messages to guide you to a healthier plate are as follows:
Balance Calories
• Enjoy your food, but eat less and avoid oversized portions.
Foods to Increase
• Make half your plate fruits and vegetables
• Make at least half your grains whole grains
• Switch to fat-free or low-fat (1%) milk
Foods to Reduce
• Compare sodium in foods like soup, bread and frozen meals---and choose the foods with lower numbers
• Drink water instead of sugary drinks
This advice, promoting simple but effective changes, will help direct food choices toward quality, variety and an array of powerful nutrients needed for good health and performance. Compare your plate to MyPlate next time you sit down for a meal! Learn more at www.choosemyplate.gov.
Kim Larson, RD, CD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
In my opinion, the new plate showing how each of the food groups should be positioned on a real plate is much more user friendly, since we all eat from a plate. Consumers and families, as well as the athlete, can benefit from seeing the balance needed in our daily meals using healthy foods from fruit, vegetables, grains, protein foods and dairy. The plate shows the ratio of the foods that we should aim for, but does not quantify the portions each person needs to meet their calorie needs. Therein lies what may become an issue for many with this oversimplified approach. How do you feel about the new MyPlate visual? Does it help you make better decisions with your food choices?
The main messages to guide you to a healthier plate are as follows:
Balance Calories
• Enjoy your food, but eat less and avoid oversized portions.
Foods to Increase
• Make half your plate fruits and vegetables
• Make at least half your grains whole grains
• Switch to fat-free or low-fat (1%) milk
Foods to Reduce
• Compare sodium in foods like soup, bread and frozen meals---and choose the foods with lower numbers
• Drink water instead of sugary drinks
This advice, promoting simple but effective changes, will help direct food choices toward quality, variety and an array of powerful nutrients needed for good health and performance. Compare your plate to MyPlate next time you sit down for a meal! Learn more at www.choosemyplate.gov.
Kim Larson, RD, CD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Sunday, May 8, 2011
Are you coo-coo for coconut water?
Coconut water is all the rage right now and everyone, including Hollywood stars and some athletes, are going coo-coo over it. What’s the big draw? After tasting the Zico brand last week while on a road trip in California, I can honestly say it may not be the taste or the mouth feel. I truly am a coconut lover, but the slippery liquid with the off-coconut flavor isn’t something I could enjoy drinking—for pleasure, thirst or during exercise for hydration.
The health and nutrition claims certainly draw you in. The Zico brand label states Zico pure premium coconut water is, “A miracle of hydration and replenishment with 5 essential electrolytes (sodium, magnesium, calcium, phosphorus) and more potassium than a banana (Ok, true: 569mg vs. 560mg---but, really?) Zico assures rapid hydration and replenishment and has zero fat and cholesterol.” Not sure where the fat and cholesterol content factors in to its importance as a drink, other than to tell us that it does not contain any coconut oil.
Coconut water is the liquid inside young coconuts and for the first time, about 10 years ago, it was given the patent to bottle it in a way that preserves its nutrients—although they do vary among the fruit. That said, the calcium, phosphorus, magnesium are in very small amounts (30 mg calcium vs. 300 mg in 8oz of skim milk) and the potassium contained is about the same as in an equivalent amount of skim milk, as well. The high potassium content can lead to diarrhea and other GI issues, so not a great choice for athletes in intensive or endurance sports especially.
Zico is one coconut water that is enriched with sodium so it’s sodium content is about the same as an equivalent amount of skim milk or even Gatorade. From a rehydration standpoint, that is the biggest plus about the the Zico Coconut Water for use during or after exercise. Many of the other coconut waters on the market have too little sodium for them to be an effective rehydrator. Its sugar content is about the same as Gatorade so it’s low in sugar and in the right concentration for use during exercise.
There are no scientific published studies to back up the claims that it is a good sports drink. So don’t believe all you see or hear from Hollywood movie stars about a new drink or food..….it could be someone just going coo-coo for no reason at all.
Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
The health and nutrition claims certainly draw you in. The Zico brand label states Zico pure premium coconut water is, “A miracle of hydration and replenishment with 5 essential electrolytes (sodium, magnesium, calcium, phosphorus) and more potassium than a banana (Ok, true: 569mg vs. 560mg---but, really?) Zico assures rapid hydration and replenishment and has zero fat and cholesterol.” Not sure where the fat and cholesterol content factors in to its importance as a drink, other than to tell us that it does not contain any coconut oil.
Coconut water is the liquid inside young coconuts and for the first time, about 10 years ago, it was given the patent to bottle it in a way that preserves its nutrients—although they do vary among the fruit. That said, the calcium, phosphorus, magnesium are in very small amounts (30 mg calcium vs. 300 mg in 8oz of skim milk) and the potassium contained is about the same as in an equivalent amount of skim milk, as well. The high potassium content can lead to diarrhea and other GI issues, so not a great choice for athletes in intensive or endurance sports especially.
Zico is one coconut water that is enriched with sodium so it’s sodium content is about the same as an equivalent amount of skim milk or even Gatorade. From a rehydration standpoint, that is the biggest plus about the the Zico Coconut Water for use during or after exercise. Many of the other coconut waters on the market have too little sodium for them to be an effective rehydrator. Its sugar content is about the same as Gatorade so it’s low in sugar and in the right concentration for use during exercise.
There are no scientific published studies to back up the claims that it is a good sports drink. So don’t believe all you see or hear from Hollywood movie stars about a new drink or food..….it could be someone just going coo-coo for no reason at all.
Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Monday, February 14, 2011
A Sweet Look At A Popular Treat - Chocolate
To celebrate and honor our national love-filled holiday this month, Valentine’s Day, I thought it appropriate to extoll the health benefits of chocolate. Chocolate will be the most popular sweet treat eaten on Valentine’s Day and with good reason: the deep, rich taste of cocoa combined with sugar and fat produce an irresistible, creamy and complex combination of flavor on the tongue. To enjoy this occasional treat even more, you may be interested in knowing its science-backed health benefits.
Chocolate has long been the feel good food and now it is cautiously being placed among the ranks of good-for-you foods, as well. Chocolate contains many naturally occurring chemicals that we have learned more about these past few years so here are a few tidbits of information if you are a chocolate lover!
Cocoa beans are very bitter and pungent by themselves--- that’s why sugar and fat are added to increase the mouth feel and flavor of the beans. This bitterness comes from the flavanols in the chocolate, which also give it its antioxidant power and positive heart health attributes. Antioxidants help reduce inflammation and damage in our cells that we generate from normal body processes like breathing and exercise. Flavanols belong to a larger group of antioxidants called flavonoids, that are found in many plant-based foods and beverages. Research has confirmed that these naturally occurring compounds have other positive effects on vascular health, such as like lowering blood pressure, improving blood flow to the heart and brain, lowering cholesterol and making blood platelets less sticky and able to clot.
The more chocolate is processed through roasting, fermentation and alkalizing to make it more appealing, the more flavanols are lost. Chocolate manufacturers are looking for ways to maintain the strength of the flavonols in their processed chocolates so don’t be duped by current marketing ploys. The most concentrated flavonols are found in those sources with higher amounts of cocoa, like cocoa powder (choose those that are not Dutch processed or treated with an alkali) baking chocolate, dark chocolate, milk chocolate and lastly, chocolate syrup. There are no health benefits to eating white chocolate, not made from the cocoa bean.
How much chocolate can we eat guilt-free? No matter what the health promoting influences are that we reap from the cocoa bean, we still need to be mindful of the other ingredients in chocolate, like sugar and saturated fat, that piggy back onto the virtuous cocoa bean. Both sugar and fat add up to lots of calories in a hurry so a prudent approach to eating chocolate is still the best route to good health. Enjoy an ounce of real chocolate as a once-in-awhile treat and don’t forget to include the other flavonoid rich foods in your diet like apples, grape juice, tea, onions and cranberries.
Kim Larson, RD, CD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Chocolate has long been the feel good food and now it is cautiously being placed among the ranks of good-for-you foods, as well. Chocolate contains many naturally occurring chemicals that we have learned more about these past few years so here are a few tidbits of information if you are a chocolate lover!
Cocoa beans are very bitter and pungent by themselves--- that’s why sugar and fat are added to increase the mouth feel and flavor of the beans. This bitterness comes from the flavanols in the chocolate, which also give it its antioxidant power and positive heart health attributes. Antioxidants help reduce inflammation and damage in our cells that we generate from normal body processes like breathing and exercise. Flavanols belong to a larger group of antioxidants called flavonoids, that are found in many plant-based foods and beverages. Research has confirmed that these naturally occurring compounds have other positive effects on vascular health, such as like lowering blood pressure, improving blood flow to the heart and brain, lowering cholesterol and making blood platelets less sticky and able to clot.
The more chocolate is processed through roasting, fermentation and alkalizing to make it more appealing, the more flavanols are lost. Chocolate manufacturers are looking for ways to maintain the strength of the flavonols in their processed chocolates so don’t be duped by current marketing ploys. The most concentrated flavonols are found in those sources with higher amounts of cocoa, like cocoa powder (choose those that are not Dutch processed or treated with an alkali) baking chocolate, dark chocolate, milk chocolate and lastly, chocolate syrup. There are no health benefits to eating white chocolate, not made from the cocoa bean.
How much chocolate can we eat guilt-free? No matter what the health promoting influences are that we reap from the cocoa bean, we still need to be mindful of the other ingredients in chocolate, like sugar and saturated fat, that piggy back onto the virtuous cocoa bean. Both sugar and fat add up to lots of calories in a hurry so a prudent approach to eating chocolate is still the best route to good health. Enjoy an ounce of real chocolate as a once-in-awhile treat and don’t forget to include the other flavonoid rich foods in your diet like apples, grape juice, tea, onions and cranberries.
Kim Larson, RD, CD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Monday, January 17, 2011
Creatine: A Muscle Builder?
Last night I was talking with a high school baseball player and he asked me several questions about a popular supplement out there called creatine. He told me that many football players he knows use it, as well as other friends who just want to “get ripped.” It is tempting, to be sure, to take something that claims to amp up the size and strength of muscles after training beyond what a hard workout and good recovery nutrition will do.
Fact of the matter is many athletes, no matter what the sport, seek out risky ways to increase muscle and enhance performance, as well as appearance. The increasing pressure in our sports society today to succeed—at a younger age and in more competitive arenas, fuels the interest and drives competitive athletes to throw caution to the wind. Trying to gain that competitive edge encourages athletes of all ages to try anything to stake their place in the sport of their choice. The risks and dangers that come along with this type of attitude in athletics “success at any cost”-- has now become a huge concern. High school use of creatine and supplements that contain performance
enhancing drugs is on the rise." Unfortunately, these products saturate the market today, are easily available and not tested for safety, potency or purity. They also come without clear instructions for safe use, precautions to help in preventing abuse and without any long term studies demonstrating safety. Buyer beware—what you don’t know could hurt you!
So what exactly is creatine? Creatine (creatine monohydrate) is a popular supplement because it has been deemed safe with short term use by many studies, though it is not effective for every athlete. Creatine helps fuel muscles in short duration, high intensity activities like sprinting and strength training by enhancing anaerobic power and anaerobic endurance. This might help some athletes push themselves harder and longer, which may lead to greater gains in muscle size and strength. Once the muscle is saturated with creatine the rest is excreted from the body, so more is not better. And a significant down side to creatine is it causes the muscle cell to hold water. Large amounts of creatine will increase fluid in the cells, resulting in a puffiness that contributes to the over-all muscle “gain” that occurs. The weight gain that happens with creatine use negatively affects speed, agility, and balance needed for peak sports performance. Some athletes also experience digestive distress and stomach upset when taking creatine.
An easy way to stock muscles with creatine and avoid all the nasty side effects is to include foods high in creatine like lamb, beef, pork, veal and fish in the daily diet. Just don’t overcook them—you’ll lose the creatine! Eating just 16 oz. of a variety of these high protein foods throughout the day will help provide the creatine needed to saturate the muscles. Good recovery, with enough carbohydrate and protein, is also a very effective muscle builder. So ditch the supplements! Food works better than supplements, so include these foods as a part of your muscle building routine, along with good recovery nutrition.
Warning: The American Academy of Sports Medicine, along with the American Academy of Pediatrics clearly states that creatine, though a legal supplement today, should not be used by anyone less than 18 years of age. Long term effects have not been studied and are not known. Collegiate teams, trainers and coaches are strictly prohibited from supplying it or any other supplements to their student athletes.
Kim Larson, RD, CD
Total Health
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Fact of the matter is many athletes, no matter what the sport, seek out risky ways to increase muscle and enhance performance, as well as appearance. The increasing pressure in our sports society today to succeed—at a younger age and in more competitive arenas, fuels the interest and drives competitive athletes to throw caution to the wind. Trying to gain that competitive edge encourages athletes of all ages to try anything to stake their place in the sport of their choice. The risks and dangers that come along with this type of attitude in athletics “success at any cost”-- has now become a huge concern. High school use of creatine and supplements that contain performance
enhancing drugs is on the rise." Unfortunately, these products saturate the market today, are easily available and not tested for safety, potency or purity. They also come without clear instructions for safe use, precautions to help in preventing abuse and without any long term studies demonstrating safety. Buyer beware—what you don’t know could hurt you!
So what exactly is creatine? Creatine (creatine monohydrate) is a popular supplement because it has been deemed safe with short term use by many studies, though it is not effective for every athlete. Creatine helps fuel muscles in short duration, high intensity activities like sprinting and strength training by enhancing anaerobic power and anaerobic endurance. This might help some athletes push themselves harder and longer, which may lead to greater gains in muscle size and strength. Once the muscle is saturated with creatine the rest is excreted from the body, so more is not better. And a significant down side to creatine is it causes the muscle cell to hold water. Large amounts of creatine will increase fluid in the cells, resulting in a puffiness that contributes to the over-all muscle “gain” that occurs. The weight gain that happens with creatine use negatively affects speed, agility, and balance needed for peak sports performance. Some athletes also experience digestive distress and stomach upset when taking creatine.
An easy way to stock muscles with creatine and avoid all the nasty side effects is to include foods high in creatine like lamb, beef, pork, veal and fish in the daily diet. Just don’t overcook them—you’ll lose the creatine! Eating just 16 oz. of a variety of these high protein foods throughout the day will help provide the creatine needed to saturate the muscles. Good recovery, with enough carbohydrate and protein, is also a very effective muscle builder. So ditch the supplements! Food works better than supplements, so include these foods as a part of your muscle building routine, along with good recovery nutrition.
Warning: The American Academy of Sports Medicine, along with the American Academy of Pediatrics clearly states that creatine, though a legal supplement today, should not be used by anyone less than 18 years of age. Long term effects have not been studied and are not known. Collegiate teams, trainers and coaches are strictly prohibited from supplying it or any other supplements to their student athletes.
Kim Larson, RD, CD
Total Health
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Monday, December 13, 2010
Understanding Sports Drinks
Sports drinks are intended and were developed for use during sports, as the
name implies. Many people are confused about the role these drinks should
play in their lives as a beverage choice. Sports drinks should be used only
if an individual is participating in strenuous activity or sport that is
constant and lasts over an hour. For an activity lasting less than hour or
one that is not intense (walking the dog), water will meet hydration needs
just fine and the carbohydrate and electrolytes (sodium, potassium) provided
in the sports drink are not necessary. Sports drinks should not be consumed
unless you need them during exercise or immediately after exercise for
hydration. They are not a good beverage choice outside of that because
then they are just adding extra calories, in the form of sugar, that are not
being used. These extra sugar calories have no valuable nutrition and can
easily be stored as fat, if not burned. With obesity rates in children (as
well as adults) skyrocketing, the appropriate use of these drinks is
essential. If not used properly and judiciously they can promote excessive
calorie consumption, leading to high Body Mass Index numbers, overweight and
obesity.
Sports drinks are a great tool during long, high intensity workouts because
they provide a small amount of carbohydrates to fuel muscles along with
sodium and potassium for fast, effective hydration. The carbohydrates help
replenish the carbohydrate stores in the muscle (called glycogen) that are
being used to fuel the work of exercise. For the serious exerciser, these
carbohydrates help to delay the fatigue that happens when the muscles run
out of fuel, enhancing performance through longer and more effective
training. They also help keep blood glucose levels stable (optimal fuel
for the brain) which enhances mental focus, so that the athlete or fitness
buff are able to concentrate and perform at the highest level possible.
Sports drinks actually hydrate better than regular water even post exercise.
Individuals who sweat a lot or who are "salty" sweaters will benefit from
using a sports drink during and after exercise to replace the sodium and
potassium that are lost in sweat. They also stimulate thirst, as opposed to
water which does not, that encourages more fluid consumption to aid in
rehydration.
Because this is a multi-billion dollar industry today, it's important to
look past the marketing and choose the best sports drink, being armed with
good information. Look for one that is around 50 calories per 8 oz., which
supplies about 6-8 per cent carbohydrate.
Although sports drinks are effective during exercise and for hydration after
exercise, they are not adequate for recovery. Foods or fluids that are high
in carbohydrate, accompanied by a small amount of protein are a better
choice to jumpstart the muscle recovery process, after high intensity
exercise. Wholesome, nutrient rich choices will supply the vitamins,
minerals, phytonutrients and antioxidants active children and adults need
for good health. Some examples include: a peanut butter/jelly sandwich, low
fat fruit yogurt and fresh fruit, low fat chocolate milk, fresh fruit
smoothie and a handful of nuts, granola bar & stick of string cheese.
Kim Larson, RD, CD
Total Health
Contributor, BaseballStrengthCoaching.com
name implies. Many people are confused about the role these drinks should
play in their lives as a beverage choice. Sports drinks should be used only
if an individual is participating in strenuous activity or sport that is
constant and lasts over an hour. For an activity lasting less than hour or
one that is not intense (walking the dog), water will meet hydration needs
just fine and the carbohydrate and electrolytes (sodium, potassium) provided
in the sports drink are not necessary. Sports drinks should not be consumed
unless you need them during exercise or immediately after exercise for
hydration. They are not a good beverage choice outside of that because
then they are just adding extra calories, in the form of sugar, that are not
being used. These extra sugar calories have no valuable nutrition and can
easily be stored as fat, if not burned. With obesity rates in children (as
well as adults) skyrocketing, the appropriate use of these drinks is
essential. If not used properly and judiciously they can promote excessive
calorie consumption, leading to high Body Mass Index numbers, overweight and
obesity.
Sports drinks are a great tool during long, high intensity workouts because
they provide a small amount of carbohydrates to fuel muscles along with
sodium and potassium for fast, effective hydration. The carbohydrates help
replenish the carbohydrate stores in the muscle (called glycogen) that are
being used to fuel the work of exercise. For the serious exerciser, these
carbohydrates help to delay the fatigue that happens when the muscles run
out of fuel, enhancing performance through longer and more effective
training. They also help keep blood glucose levels stable (optimal fuel
for the brain) which enhances mental focus, so that the athlete or fitness
buff are able to concentrate and perform at the highest level possible.
Sports drinks actually hydrate better than regular water even post exercise.
Individuals who sweat a lot or who are "salty" sweaters will benefit from
using a sports drink during and after exercise to replace the sodium and
potassium that are lost in sweat. They also stimulate thirst, as opposed to
water which does not, that encourages more fluid consumption to aid in
rehydration.
Because this is a multi-billion dollar industry today, it's important to
look past the marketing and choose the best sports drink, being armed with
good information. Look for one that is around 50 calories per 8 oz., which
supplies about 6-8 per cent carbohydrate.
Although sports drinks are effective during exercise and for hydration after
exercise, they are not adequate for recovery. Foods or fluids that are high
in carbohydrate, accompanied by a small amount of protein are a better
choice to jumpstart the muscle recovery process, after high intensity
exercise. Wholesome, nutrient rich choices will supply the vitamins,
minerals, phytonutrients and antioxidants active children and adults need
for good health. Some examples include: a peanut butter/jelly sandwich, low
fat fruit yogurt and fresh fruit, low fat chocolate milk, fresh fruit
smoothie and a handful of nuts, granola bar & stick of string cheese.
Kim Larson, RD, CD
Total Health
Contributor, BaseballStrengthCoaching.com
Monday, November 29, 2010
A College Christmas
Congratulations – you are just about ready to complete the fall semester of college – hopefully you did not get kicked out in a matter of 16 weeks. You managed to make it through the exams, papers, midterms, more papers, quizzes, social life, and soon enough - finals. Not only that, you managed to make it through the fall ball season – oh boy, spring baseball is right around the corner. That’s right, official team practice will start before you know it.
Let me make a couple recommendations – albeit highly recommended. You have worked extremely hard this past semester – even if it was by default. You had to go through morning running sessions, REALLY long practices, weightlifting sessions, study hall hours, tutor sessions, and many other social events that probably did not aid in fueling the body for baseball:
- Get some rest – for the next month or so, you are a faux “professional athlete.” You might have time to sleep in a little, recover from your training sessions (which you still need to be doing), and refuel your body from the fall semester – I am sure your parents are looking forward to feeding you again, trust me.
- Continue to train – the spring season is about 70 days away. I am not talking about the first practice – that’s the first game of the season. So you need to keep/prepare yourself for the season ahead. You don’t have the luxury of a big league spring training starting up just about 70 days from now.
- Fuel your body – take the time to eat right. I’m not going to go into detail about how much, what, and when you should eat – I will leave that up to Kim, the dietician on staff – but you are now at home and don’t have to stop at the Munchie Mart or the campus sub shop to get your food. Like I said before – most of the time, your parents actually enjoy you being home and will help you out as much as they can.
- Mentally prepare yourself for what is ahead – it’s a long season. You hopefully will be playing baseball games from February 18th until June 29th – and it will be a roller coaster ride. Remember, the game of baseball is laced with failure – getting hits 3 out of 10 times is pretty good. Think about making 3 out of 10 free throws – you won’t be playing too much, unless you happen to be Shaq.
With all that being said – enjoy your time around the holidays and be careful. We all consider baseball a very big part of our lives, but time around the ones you love is crucial for your overall well-being – even if it’s your dog. They tend to be your best fans and your worst critics, but they are why you are where you are and they will try their best to be there when you need. So give your family a hug, thank your mom, dad, and grandparents as much as you can and enjoy your time at home.
Everyone have safe travels and Happy Holidays.
Chris Ham, MSA, ATC, CES
Contributor, BaseballStrengthCoaching.com
Athletic Trainer
Vanderbilt University Baseball
Let me make a couple recommendations – albeit highly recommended. You have worked extremely hard this past semester – even if it was by default. You had to go through morning running sessions, REALLY long practices, weightlifting sessions, study hall hours, tutor sessions, and many other social events that probably did not aid in fueling the body for baseball:
- Get some rest – for the next month or so, you are a faux “professional athlete.” You might have time to sleep in a little, recover from your training sessions (which you still need to be doing), and refuel your body from the fall semester – I am sure your parents are looking forward to feeding you again, trust me.
- Continue to train – the spring season is about 70 days away. I am not talking about the first practice – that’s the first game of the season. So you need to keep/prepare yourself for the season ahead. You don’t have the luxury of a big league spring training starting up just about 70 days from now.
- Fuel your body – take the time to eat right. I’m not going to go into detail about how much, what, and when you should eat – I will leave that up to Kim, the dietician on staff – but you are now at home and don’t have to stop at the Munchie Mart or the campus sub shop to get your food. Like I said before – most of the time, your parents actually enjoy you being home and will help you out as much as they can.
- Mentally prepare yourself for what is ahead – it’s a long season. You hopefully will be playing baseball games from February 18th until June 29th – and it will be a roller coaster ride. Remember, the game of baseball is laced with failure – getting hits 3 out of 10 times is pretty good. Think about making 3 out of 10 free throws – you won’t be playing too much, unless you happen to be Shaq.
With all that being said – enjoy your time around the holidays and be careful. We all consider baseball a very big part of our lives, but time around the ones you love is crucial for your overall well-being – even if it’s your dog. They tend to be your best fans and your worst critics, but they are why you are where you are and they will try their best to be there when you need. So give your family a hug, thank your mom, dad, and grandparents as much as you can and enjoy your time at home.
Everyone have safe travels and Happy Holidays.
Chris Ham, MSA, ATC, CES
Contributor, BaseballStrengthCoaching.com
Athletic Trainer
Vanderbilt University Baseball
Monday, November 15, 2010
The Best Energy Booster - Breakfast
One of the best decisions an athlete can make is to start the day with breakfast. Why you ask? Because your body is actually in a starvation state when you get up in the morning. Your metabolism has slowed to an almost stand still because it has not been fed in 8 to 12 hours or so, it acts to conserve energy by slowing all metabolic processes down. If you don’t fill your gas tank with some nutrition and energy you won’t be able to run your machine (your body)well. Your body and your brain need fuel to get it revved in the morning and prepare for thinking and the demands of physical activity. Between 10-30 percent of people head out the door in the morning with a low tank of gas because they skip this important meal. Omitting breakfast is a favorite practice of teenagers and gets worse with age. Amost 60% of teens in high school skip breakfast more than 3 times per week! Don’t be a statistic…learn how to eat smart.
There are some tangible health benefits to eating breakfast, according to research, so consider this:
Breakfast eaters...
...Are healthier. They are more likely to get more nutrition and essential vitamins and minerals, as well as fiber, in their diets.
...Tend to have better control of their weight. Studies show that breakfast skippers often overeat the rest of the day because of excessive hunger so they are more prone to being overweight.
...Do better in school because they have improved concentration, longer attention spans and they achieve higher test scores.
...Have better school attendance (and are tardy less).
...Have better hand to eye coordination, which is a critical element of success in sports.
...Fuel their sports training and practices better because they are supplying their muscles and liver with the right fuel (carbohydrates) to perform their best.
I often hear comments like, “I’m not hungry when I get up” or “I don’t have time to eat breakfast” in the morning. To that I reply, do not expect or wait to feel hungry when you get up in the morning. And breakfast doesn’t have to take more than a few minutes. Cereals are a great choice if they are not sugar-laden ones. Choose those with 3 or 4 grams of fiber (bran cereals like Fiber One, Oat Bran, Bran Flakes and Raisin Bran are even higher in fiber) and less than 9-10 grams of sugar per serving. Always look for whole grain on the box and select fortified or enriched cereals that provide iron, an important mineral for athletes. Here are some quick and easy grab and go breakfast ideas along with some others that will combat breakfast boredom at home!
-Bagel with peanut butter, 100% fruit juice
-Dry cereal like bran flakes with a banana and skim milk
-Breakfast burrito (2 eggs scrambled in microwave oven for 1-2 minutes, stirring) made with eggs, sprinkle of shredded low fat cheese and topped with salsa. Roll and go!
-Fresh orange, low fat mozzarella stick, dry cereal in a Ziploc, hard-boiled egg, applesauce, low fat chocolate milk.
-Carnation Instant Breakfast made with low fat milk (I like to throw a banana in and whirl in the blender, with a few ice cubes for a healthy milkshake before a tough workout!)
-Homemade smoothie made with fresh or frozen fruit, low fat yogurt/low fat milk or instant dried nonfat milk powder.
-Low fat cottage cheese with pineapple (no sugar added) with a whole wheat English muffin.
-Omelet with spinach, mushrooms, low fat cheese, tomato juice, and whole wheat toast
-Oatmeal (instant works!) with a handful of craisins and almonds on top, low fat milk
-One of my favorites: Low fat yogurt and fruit (think berries) parfait with a scoop of grape nuts or healthy granola in a plastic cup to go.
-Apple smeared with almond butter and topped with raisins, cereal bar
-Canadian bacon (or lean ham) and low fat swiss cheese on a whole wheat English muffin for a breakfast sandwich
-Clif bar (in a pinch) and 100% orange juice
If you want to be on the fast track to better health and performance, include breakfast in your nutrition game plan. Check out the Eat Right Tips from the American Dietetic Association’s website at www.eatright.org for simple, speedy and good-for-you breakfast ideas and power up with breakfast!
Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
There are some tangible health benefits to eating breakfast, according to research, so consider this:
Breakfast eaters...
...Are healthier. They are more likely to get more nutrition and essential vitamins and minerals, as well as fiber, in their diets.
...Tend to have better control of their weight. Studies show that breakfast skippers often overeat the rest of the day because of excessive hunger so they are more prone to being overweight.
...Do better in school because they have improved concentration, longer attention spans and they achieve higher test scores.
...Have better school attendance (and are tardy less).
...Have better hand to eye coordination, which is a critical element of success in sports.
...Fuel their sports training and practices better because they are supplying their muscles and liver with the right fuel (carbohydrates) to perform their best.
I often hear comments like, “I’m not hungry when I get up” or “I don’t have time to eat breakfast” in the morning. To that I reply, do not expect or wait to feel hungry when you get up in the morning. And breakfast doesn’t have to take more than a few minutes. Cereals are a great choice if they are not sugar-laden ones. Choose those with 3 or 4 grams of fiber (bran cereals like Fiber One, Oat Bran, Bran Flakes and Raisin Bran are even higher in fiber) and less than 9-10 grams of sugar per serving. Always look for whole grain on the box and select fortified or enriched cereals that provide iron, an important mineral for athletes. Here are some quick and easy grab and go breakfast ideas along with some others that will combat breakfast boredom at home!
-Bagel with peanut butter, 100% fruit juice
-Dry cereal like bran flakes with a banana and skim milk
-Breakfast burrito (2 eggs scrambled in microwave oven for 1-2 minutes, stirring) made with eggs, sprinkle of shredded low fat cheese and topped with salsa. Roll and go!
-Fresh orange, low fat mozzarella stick, dry cereal in a Ziploc, hard-boiled egg, applesauce, low fat chocolate milk.
-Carnation Instant Breakfast made with low fat milk (I like to throw a banana in and whirl in the blender, with a few ice cubes for a healthy milkshake before a tough workout!)
-Homemade smoothie made with fresh or frozen fruit, low fat yogurt/low fat milk or instant dried nonfat milk powder.
-Low fat cottage cheese with pineapple (no sugar added) with a whole wheat English muffin.
-Omelet with spinach, mushrooms, low fat cheese, tomato juice, and whole wheat toast
-Oatmeal (instant works!) with a handful of craisins and almonds on top, low fat milk
-One of my favorites: Low fat yogurt and fruit (think berries) parfait with a scoop of grape nuts or healthy granola in a plastic cup to go.
-Apple smeared with almond butter and topped with raisins, cereal bar
-Canadian bacon (or lean ham) and low fat swiss cheese on a whole wheat English muffin for a breakfast sandwich
-Clif bar (in a pinch) and 100% orange juice
If you want to be on the fast track to better health and performance, include breakfast in your nutrition game plan. Check out the Eat Right Tips from the American Dietetic Association’s website at www.eatright.org for simple, speedy and good-for-you breakfast ideas and power up with breakfast!
Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Monday, October 18, 2010
Snacks….good or bad?
Trick question, right? Snacks can be good or bad for the athlete---depending on what, when and how much you choose to eat. You can make snacks work for you—no matter what your athletic goals are. With just a little thought and planning, you can improve your energy, health and training in the off season using high nutrition snacks.
Snacking is a great way to add foods during your day that provide your body with immune-boosting nutrients and energy to fuel workouts. Snacks give you the fuel you need before your workouts to train effectively so adding in an energizing snack an hour or two before heading to work out makes good sense for the athlete. It’s hard to make the gains you want, in endurance or strength, if you have an empty tank! After hard workouts, snacks help muscles refuel, repair and rehydrate so you are ready for the next workout/training session---- whenever that might be. Snacks help you to maintain lean muscle, stay focused and improve your energy levels throughout the day.
When opting for snacks, it’s important to remember that they add calories, as well as nutrition. Although planned snacking is beneficial to athletes, it’s not permission to eat a limitless amount of whatever foods you want. Snacks need to be chosen with some thought or they can work against you and cause unwanted body fat and weight gain. The size of your snack should go along with the length and intensity of your workouts. Try to space them out every 3 hours during the day to boost your energy. Set a reminder on your cell phone to fuel up so that the day isn’t over and you are left wondering why you are starving and have no energy for your workout after school or work! Try to include two different food groups in every snack for longer lasting energy and add some fluids for hydration. Choose a high quality (whole grain) carbohydrate source that is low in fat and a small amount of protein from lean meat, nuts or low fat dairy.
Keep emergency stashes in your backpack or out of sight in your car. I keep mine in my trunk in a box designated as my “snack box.” Keeping them in the trunk of my car prevents me from taking a visible cue to eat when I’m not truly hungry or don’t really need those extra calories. It also helps prevent eating foods out somewhere that are just “empty calories” without any nutrition, because you don’t have the right food with you. These are the moments that matter. Your food choices between your meals will make a difference and ultimately affect your health and training----either positively or negatively. It’s your choice.
Try these simple snack ideas that support good health:
• Whole grain cereals or popcorn with 100% fruit juice
• Low fat yogurt or cottage cheese and fresh berries
• Cereal or granola bars and a V-8 juice
• Small bag of nuts (about 15) and handful of grapes
• Whole wheat fig newtons
• Quesadilla with a thin layer of fat-free refried beans and a sprinkle of low fat cheese or half a turkey sandwich
• 5-6 whole wheat baked crackers with a schmear of peanut butter
• Apple and a piece of mozzarella string cheese
• Chocolate milk and an orange
• Carnation instant Breakfast and a banana
• Baked chips and salsa and a fruit cup
• Mini bagel with low fat cream cheese
• Small bag of trail mix
• Baby carrots with hummus for dip
Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Snacking is a great way to add foods during your day that provide your body with immune-boosting nutrients and energy to fuel workouts. Snacks give you the fuel you need before your workouts to train effectively so adding in an energizing snack an hour or two before heading to work out makes good sense for the athlete. It’s hard to make the gains you want, in endurance or strength, if you have an empty tank! After hard workouts, snacks help muscles refuel, repair and rehydrate so you are ready for the next workout/training session---- whenever that might be. Snacks help you to maintain lean muscle, stay focused and improve your energy levels throughout the day.
When opting for snacks, it’s important to remember that they add calories, as well as nutrition. Although planned snacking is beneficial to athletes, it’s not permission to eat a limitless amount of whatever foods you want. Snacks need to be chosen with some thought or they can work against you and cause unwanted body fat and weight gain. The size of your snack should go along with the length and intensity of your workouts. Try to space them out every 3 hours during the day to boost your energy. Set a reminder on your cell phone to fuel up so that the day isn’t over and you are left wondering why you are starving and have no energy for your workout after school or work! Try to include two different food groups in every snack for longer lasting energy and add some fluids for hydration. Choose a high quality (whole grain) carbohydrate source that is low in fat and a small amount of protein from lean meat, nuts or low fat dairy.
Keep emergency stashes in your backpack or out of sight in your car. I keep mine in my trunk in a box designated as my “snack box.” Keeping them in the trunk of my car prevents me from taking a visible cue to eat when I’m not truly hungry or don’t really need those extra calories. It also helps prevent eating foods out somewhere that are just “empty calories” without any nutrition, because you don’t have the right food with you. These are the moments that matter. Your food choices between your meals will make a difference and ultimately affect your health and training----either positively or negatively. It’s your choice.
Try these simple snack ideas that support good health:
• Whole grain cereals or popcorn with 100% fruit juice
• Low fat yogurt or cottage cheese and fresh berries
• Cereal or granola bars and a V-8 juice
• Small bag of nuts (about 15) and handful of grapes
• Whole wheat fig newtons
• Quesadilla with a thin layer of fat-free refried beans and a sprinkle of low fat cheese or half a turkey sandwich
• 5-6 whole wheat baked crackers with a schmear of peanut butter
• Apple and a piece of mozzarella string cheese
• Chocolate milk and an orange
• Carnation instant Breakfast and a banana
• Baked chips and salsa and a fruit cup
• Mini bagel with low fat cream cheese
• Small bag of trail mix
• Baby carrots with hummus for dip
Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Thursday, August 19, 2010
The Importance of Hydration
With August temperatures soaring into the high 80’s and 90’s around most of the country, staying well hydrated is a full time job for athletes and fitness enthusiasts alike. Fluid consumption is especially important if you play sports outside in these hot, humid and sultry dog days of summer.
Being at fall ball tryouts last weekend when the temps hit 98 degrees made me realize how critical daily hydration, as well as rehydration, is to baseball players. Watching preadolescent players wilt as tryouts progressed, brought up a dangerous scenario that parents, coaches and trainers should all be aware of when working with young athletes. Lowered sweating capacity, poorly developed thirst mechanism and a limited ability to transfer heat from their muscles to their skin make this age group particularly vulnerable to dehydration and heat exhaustion. Core temperature rises in children at a faster rate than adults because they produce more metabolic heat than adults and it can cause serious heat-related illnesses. Adolescents also are still developing their body temperature control and are susceptible to these same issues. Special attention should be paid to drink adequate fluids before and during active play, as well as rehydrating properly afterwards, to reduce the risks of dehydration.
Dehydration has many negative, and possibly dangerous, effects on health and performance. Dehydration—even as little as 1-2 percent weight loss from sweating--is enough to diminish energy, accelerate fatigue and impair performance. A 2 percent weight loss is only 3 pounds for a 150 pound athlete. Sweat losses vary between individuals and with different exercise intensity, however, this amount of weight/sweat loss is not uncommon in hot, humid climates with several hours of practice and/or games. Some signs of dehydration include nausea, headache, fatigue, muscle cramps, lightheadedness and lack of urination and sweating.
Players will benefit from weighing before and after practices and games to determine their sweat losses so that rehydration is adequate to replace fluid losses. For every pound lost, replace with 24 oz (3 cups) of fluids, like sports drinks, 100% fruit juices or chocolate milk. Because your body also needs to replace the electrolytes sodium and potassium that you lose along with sweat, these fluid choices that contain electrolytes help to do that. Both fluid and electrolytes need to be taken in to restore a positive water balance in the body after exercising over one hour or in extreme heat, humidity or high altitude. Sports drinks are the preferred drink, over water, during exercise because they provide energy in the form of carbohydrates and electrolytes that provide rapid fluid absorption.
How much should you drink? To make sure you are fully hydrated follow these hydration recommendations:
Pre-practice/Pre-game
• At least 2 hours before drink 16-24 oz of fluids (all fluids count!)
• Follow with an additional 8-12 oz. of fluids 1 hour before (water or sports drinks)
During practice/games
• Drink 6-8oz. of fluids every 15 minutes (Best choice: sports drinks)
• Adolescents need to drink more: 8-12 oz every 15 minutes
• Consume at least 24 oz in one hour
Post game
• Drink 24 oz. of fluid
• Calculate fluids needed to replace those lost in sweat (1 pound =24 oz. of fluid) and continue drinking to meet those needs.
How do you know if you are drinking enough? The easiest, quickest way to know is to check the color of your urine. It should be the color of light lemonade, not apple juice. Monitor daily and adjust your drinking schedule accordingly to get the most out of your training and practices!
Winning Hydration Strategies
Every day drink at least half your body weight in ounces (For example:
A 160 pound athlete should drink 80 fluid ounces per day)
Drink before you are thirsty & keep drinking when you no longer feel thirsty!
Drink early and drink often throughout the day
Plan your fluids and carry a water bottle with you wherever you go
Do regular urine checks
Eat foods high in water, like fruit (at least 2 cups a day) & soups
Drink sports drinks that taste good to you to help you drink more during exercise
Avoid beverages like energy drinks, pop and fruit juice during exercise (they are too high in sugar and will delay gastric emptying & hydration)
Coaches: Develop Hydration Protocols for your teams and implement periodic drink stops every 15 minutes for adequate hydration that supports good performance!
By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com
Being at fall ball tryouts last weekend when the temps hit 98 degrees made me realize how critical daily hydration, as well as rehydration, is to baseball players. Watching preadolescent players wilt as tryouts progressed, brought up a dangerous scenario that parents, coaches and trainers should all be aware of when working with young athletes. Lowered sweating capacity, poorly developed thirst mechanism and a limited ability to transfer heat from their muscles to their skin make this age group particularly vulnerable to dehydration and heat exhaustion. Core temperature rises in children at a faster rate than adults because they produce more metabolic heat than adults and it can cause serious heat-related illnesses. Adolescents also are still developing their body temperature control and are susceptible to these same issues. Special attention should be paid to drink adequate fluids before and during active play, as well as rehydrating properly afterwards, to reduce the risks of dehydration.
Dehydration has many negative, and possibly dangerous, effects on health and performance. Dehydration—even as little as 1-2 percent weight loss from sweating--is enough to diminish energy, accelerate fatigue and impair performance. A 2 percent weight loss is only 3 pounds for a 150 pound athlete. Sweat losses vary between individuals and with different exercise intensity, however, this amount of weight/sweat loss is not uncommon in hot, humid climates with several hours of practice and/or games. Some signs of dehydration include nausea, headache, fatigue, muscle cramps, lightheadedness and lack of urination and sweating.
Players will benefit from weighing before and after practices and games to determine their sweat losses so that rehydration is adequate to replace fluid losses. For every pound lost, replace with 24 oz (3 cups) of fluids, like sports drinks, 100% fruit juices or chocolate milk. Because your body also needs to replace the electrolytes sodium and potassium that you lose along with sweat, these fluid choices that contain electrolytes help to do that. Both fluid and electrolytes need to be taken in to restore a positive water balance in the body after exercising over one hour or in extreme heat, humidity or high altitude. Sports drinks are the preferred drink, over water, during exercise because they provide energy in the form of carbohydrates and electrolytes that provide rapid fluid absorption.
How much should you drink? To make sure you are fully hydrated follow these hydration recommendations:
Pre-practice/Pre-game
• At least 2 hours before drink 16-24 oz of fluids (all fluids count!)
• Follow with an additional 8-12 oz. of fluids 1 hour before (water or sports drinks)
During practice/games
• Drink 6-8oz. of fluids every 15 minutes (Best choice: sports drinks)
• Adolescents need to drink more: 8-12 oz every 15 minutes
• Consume at least 24 oz in one hour
Post game
• Drink 24 oz. of fluid
• Calculate fluids needed to replace those lost in sweat (1 pound =24 oz. of fluid) and continue drinking to meet those needs.
How do you know if you are drinking enough? The easiest, quickest way to know is to check the color of your urine. It should be the color of light lemonade, not apple juice. Monitor daily and adjust your drinking schedule accordingly to get the most out of your training and practices!
Winning Hydration Strategies
Every day drink at least half your body weight in ounces (For example:
A 160 pound athlete should drink 80 fluid ounces per day)
Drink before you are thirsty & keep drinking when you no longer feel thirsty!
Drink early and drink often throughout the day
Plan your fluids and carry a water bottle with you wherever you go
Do regular urine checks
Eat foods high in water, like fruit (at least 2 cups a day) & soups
Drink sports drinks that taste good to you to help you drink more during exercise
Avoid beverages like energy drinks, pop and fruit juice during exercise (they are too high in sugar and will delay gastric emptying & hydration)
Coaches: Develop Hydration Protocols for your teams and implement periodic drink stops every 15 minutes for adequate hydration that supports good performance!
By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com
Sunday, July 18, 2010
Protein - A Little Goes a Long Way
The subject of protein for the athlete--- from how much is needed to what kinds are best, is the source of many hot debates. In many athletic circles, its function in building muscle has been extolled as almost magical. True, protein is an important nutrient. It’s found in a wide variety of foods coming from both animals and plants. Protein plays a vital role in repairing and rebuilding muscles, is an essential part of hormones, enzymes and antibodies that support our immune system. It’s not an energy source unless our bodies don’t have enough carbohydrates—the preferred fuel for all sports activities. Let’s explore the physiological basis for how much and what kinds of protein an athlete needs to help put this subject into a practical perspective for baseball.
Is protein more important than fats or carbohydrates?
No. All three of these nutrients, in the right balance and at the right time, provide the nutrition athlete’s need for the best training and performance.
How much protein does an athlete need?
The short answer is: more than a sedentary person who doesn’t play sports. Protein needs in athletes are higher, but exactly how much higher? Protein needs are calculated by weight, what type of athlete you are (endurance or strength & power) your training goals and by where you are in your sports season. See the table below for examples.
Average Protein Requirements for a 70 Kg athlete ( Divide your weight by 2.2 to find kilograms)
Type of athlete Protein Requirements (grams)
Sedentary .9 grms/kg 56 grms/day
Regular exerciser 1.0 grms/kg 70 grms/day
Endurance 1.2-1.4 grms/kg 105 grms/day
Resistance 1.4-1.7 grms/kg 112 grms/day
Protein needs for baseball (in season) are about 15-20% of the total day’s calories and are equal to about 1.2 grams/kg of body weight. To get an idea of what you might need daily take a minute and do the math. In the off season, if training goals change, protein requirements may change as well. We will address that topic (and protein for muscle building) when we discuss nutrition for the off season in September’s sports nutrition journal article.
It’s easy to meet your dietary protein needs through basic, nutritious foods eaten in a well balanced diet. If you eat cereal with milk for breakfast, yogurt and fruit for a snack, followed by a turkey sandwich for lunch, peanut butter & jelly sandwich or chocolate milk after your workout and dinner of a beef vegetable stir fry…. you’ve eaten about 95 grams of protein! You also get extra protein in your between meal snacks. Foods like whole grains and even certain vegetables have a little bit of protein, too, so it all adds up. If you eat enough food to support your training and performance, chances are that you are getting plenty of protein. There is no need to take extra protein in the form of pills or powders—food works! Save your money, choose well and enjoy all the satisfaction and flavor eating good food offers.
Protein from animals (lean meats, fish, eggs, poultry) is the most concentrated source and contains all of the essential amino acids. High quality plant sources include soy products, like tofu and soy milk, nuts and dried beans peas and lentils. Low fat dairy products are also an excellent source of essential amino acids.
Is more protein better?
No. Research confirms that anything over 2 grams/kg of body weight is excessive and does not benefit the athlete in any way. In fact, it might be harmful. Higher amounts of protein stress the kidneys because they have to excrete the nitrogen that is produced from protein breakdown (notice those body builders at the gym with gallons of water in tow?) Also, extra protein that isn’t used is stored as fat in your body. Only small amounts are used to repair and rebuild muscles so keep that in mind when choosing your recovery snack, after workouts and games. Anything more than 20 grams of protein is wasted.
By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com
Is protein more important than fats or carbohydrates?
No. All three of these nutrients, in the right balance and at the right time, provide the nutrition athlete’s need for the best training and performance.
How much protein does an athlete need?
The short answer is: more than a sedentary person who doesn’t play sports. Protein needs in athletes are higher, but exactly how much higher? Protein needs are calculated by weight, what type of athlete you are (endurance or strength & power) your training goals and by where you are in your sports season. See the table below for examples.
Average Protein Requirements for a 70 Kg athlete ( Divide your weight by 2.2 to find kilograms)
Type of athlete Protein Requirements (grams)
Sedentary .9 grms/kg 56 grms/day
Regular exerciser 1.0 grms/kg 70 grms/day
Endurance 1.2-1.4 grms/kg 105 grms/day
Resistance 1.4-1.7 grms/kg 112 grms/day
Protein needs for baseball (in season) are about 15-20% of the total day’s calories and are equal to about 1.2 grams/kg of body weight. To get an idea of what you might need daily take a minute and do the math. In the off season, if training goals change, protein requirements may change as well. We will address that topic (and protein for muscle building) when we discuss nutrition for the off season in September’s sports nutrition journal article.
It’s easy to meet your dietary protein needs through basic, nutritious foods eaten in a well balanced diet. If you eat cereal with milk for breakfast, yogurt and fruit for a snack, followed by a turkey sandwich for lunch, peanut butter & jelly sandwich or chocolate milk after your workout and dinner of a beef vegetable stir fry…. you’ve eaten about 95 grams of protein! You also get extra protein in your between meal snacks. Foods like whole grains and even certain vegetables have a little bit of protein, too, so it all adds up. If you eat enough food to support your training and performance, chances are that you are getting plenty of protein. There is no need to take extra protein in the form of pills or powders—food works! Save your money, choose well and enjoy all the satisfaction and flavor eating good food offers.
Protein from animals (lean meats, fish, eggs, poultry) is the most concentrated source and contains all of the essential amino acids. High quality plant sources include soy products, like tofu and soy milk, nuts and dried beans peas and lentils. Low fat dairy products are also an excellent source of essential amino acids.
Is more protein better?
No. Research confirms that anything over 2 grams/kg of body weight is excessive and does not benefit the athlete in any way. In fact, it might be harmful. Higher amounts of protein stress the kidneys because they have to excrete the nitrogen that is produced from protein breakdown (notice those body builders at the gym with gallons of water in tow?) Also, extra protein that isn’t used is stored as fat in your body. Only small amounts are used to repair and rebuild muscles so keep that in mind when choosing your recovery snack, after workouts and games. Anything more than 20 grams of protein is wasted.
By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com
Wednesday, June 16, 2010
To Supplement or Not to Supplement?
Last week Consumer Reports magazine issued a press release on a product review they did on protein powders and drinks that included sports nutrition products, like recovery drinks. Because this report received a lot of media attention I thought it might be a good topic of discussion for my first blog. The report indicated that several popular products, like Muscle Milk, had levels of heavy metal contaminants (arsenic, lead and cadmium) that could be potentially dangerous if products were used 2-3 times per day. Using these products once daily in their usual amounts is deemed safe, but the concern was that those using the products could suffer serious health affects if they used them more than once per day, which many individuals do. If you would like to read this report it is in the July issue of Consumer Reports magazine. The companies making the products in question have published remarks refuting these test results and, as usual, this leaves the consumer in a quandary of who and what to believe.
Dietary supplements are a huge industry today and sales top 23 billion dollars annually. Why is this important to you? First, dietary supplements are not regulated at all by the FDA (Food and Drug Administration) nor are the claims the supplements make on the label or advertising regulated or monitored. This essentially means that anyone can say anything about a product—and they do. Manufacturers are not required to prove a supplement is safe, contains the ingredients it says it has in the amounts it states on the label, or that it even works before selling it. Only after a product has been shown to be unsafe and in many cases, dangerous to health, can the FDA remove it from the market.
There are several organizations that do random testing of supplements for safety, potency and effectiveness. These companies include Consumer Lab (CL) , the National Sanitation Foundation (NSF), and United States Pharmacopeia (USP). Look for their seals of approval on the supplement before taking it to ensure you are getting what they say they deliver. There are many cases of supplements that have been tested and found to contain ingredients not on the label, ingredients in reduced amounts than they are said to have and also contaminants.
Many supplements promise athletes more energy, more muscle, enhanced performance, weight loss, etc. and these claims can be tempting for someone who is trying to achieve their best performance. Buyer beware! Don’t believe the hype these products advertise. How to spot a fraud? Look for these types of claims:
• Quick, easy and works for every athlete!
• Testimonials that it worked for Joe and it will work for you!
• States it has a secret about how to enhance performance
• Claims it uses ingredients that have been proven to work
• Belittles established concepts about nutrition or diet
As a consumer interested in sports performance, it’s critical to ask yourself these questions before considering taking any dietary supplement:
Am I eating a well balanced sports diet?
What improvements can I make in my daily nutrition?
Am I eating the right kinds of nutrient rich foods?
How can I change the timing of my food to enhance my performance and energy level?
Am I practicing consistent recovery to keep energy high and assist with muscle recovery (reduce soreness, and inflammation)
Are my recovery foods and fluids adequate to replace glycogen stores and rebuild muscle tissue damage?
Am I getting enough rest?
Real food works for the athlete in almost every situation and is satisfying and tastes great, too. Wholesome food is always safe, effective and a budget friendly source of nutrients, like protein. Compare low fat chocolate milk with any commercial recovery drink that contains protein and you will see what I mean. For most athletes, especially in the sport of baseball, supplements are not needed unless your diet is deficient.
The risks that come with using sports nutrition supplements on a regular basis are simply put, not worth the money. Grocery store-bought food and fluids can provide all the nutrition a baseball player needs for high performance and good health, if chosen wisely, using sports nutrition guidelines. Going to health food stores or nutrition supplement stores does not guarantee safety or effectiveness when you buy a sports nutrition product. In fact, sales people at these types of stores do not have any background, training or formal education in nutrition that requires them to learn the physiology behind how food and nutrients are used in the body. Remember: First and foremost their goal is to sell you their product!
For information on food and nutrition that you can trust, find a Sports Dietitian in your area by going to www.scandpg.org and follow the links to input your location. A Sports Dietitian, (CSSD) trained, educated and credentialed in sports nutrition, can help you evaluate your diet and any supplements you are considering taking. For more information on sports nutrition go to www.eatright.org and look for that link (sports nutrition) under nutrition for consumers.
Stay tuned for more on protein needs of athletes, what types of protein are best for athletes, when you should eat protein, how protein affects performance, and other facts about this important nutrient for good health and performance.
By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com
Dietary supplements are a huge industry today and sales top 23 billion dollars annually. Why is this important to you? First, dietary supplements are not regulated at all by the FDA (Food and Drug Administration) nor are the claims the supplements make on the label or advertising regulated or monitored. This essentially means that anyone can say anything about a product—and they do. Manufacturers are not required to prove a supplement is safe, contains the ingredients it says it has in the amounts it states on the label, or that it even works before selling it. Only after a product has been shown to be unsafe and in many cases, dangerous to health, can the FDA remove it from the market.
There are several organizations that do random testing of supplements for safety, potency and effectiveness. These companies include Consumer Lab (CL) , the National Sanitation Foundation (NSF), and United States Pharmacopeia (USP). Look for their seals of approval on the supplement before taking it to ensure you are getting what they say they deliver. There are many cases of supplements that have been tested and found to contain ingredients not on the label, ingredients in reduced amounts than they are said to have and also contaminants.
Many supplements promise athletes more energy, more muscle, enhanced performance, weight loss, etc. and these claims can be tempting for someone who is trying to achieve their best performance. Buyer beware! Don’t believe the hype these products advertise. How to spot a fraud? Look for these types of claims:
• Quick, easy and works for every athlete!
• Testimonials that it worked for Joe and it will work for you!
• States it has a secret about how to enhance performance
• Claims it uses ingredients that have been proven to work
• Belittles established concepts about nutrition or diet
As a consumer interested in sports performance, it’s critical to ask yourself these questions before considering taking any dietary supplement:
Am I eating a well balanced sports diet?
What improvements can I make in my daily nutrition?
Am I eating the right kinds of nutrient rich foods?
How can I change the timing of my food to enhance my performance and energy level?
Am I practicing consistent recovery to keep energy high and assist with muscle recovery (reduce soreness, and inflammation)
Are my recovery foods and fluids adequate to replace glycogen stores and rebuild muscle tissue damage?
Am I getting enough rest?
Real food works for the athlete in almost every situation and is satisfying and tastes great, too. Wholesome food is always safe, effective and a budget friendly source of nutrients, like protein. Compare low fat chocolate milk with any commercial recovery drink that contains protein and you will see what I mean. For most athletes, especially in the sport of baseball, supplements are not needed unless your diet is deficient.
The risks that come with using sports nutrition supplements on a regular basis are simply put, not worth the money. Grocery store-bought food and fluids can provide all the nutrition a baseball player needs for high performance and good health, if chosen wisely, using sports nutrition guidelines. Going to health food stores or nutrition supplement stores does not guarantee safety or effectiveness when you buy a sports nutrition product. In fact, sales people at these types of stores do not have any background, training or formal education in nutrition that requires them to learn the physiology behind how food and nutrients are used in the body. Remember: First and foremost their goal is to sell you their product!
For information on food and nutrition that you can trust, find a Sports Dietitian in your area by going to www.scandpg.org and follow the links to input your location. A Sports Dietitian, (CSSD) trained, educated and credentialed in sports nutrition, can help you evaluate your diet and any supplements you are considering taking. For more information on sports nutrition go to www.eatright.org and look for that link (sports nutrition) under nutrition for consumers.
Stay tuned for more on protein needs of athletes, what types of protein are best for athletes, when you should eat protein, how protein affects performance, and other facts about this important nutrient for good health and performance.
By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com
Monday, May 31, 2010
New Journal Issue Coming Soon!
"If you're green, you're still growing. If you're ripe, you're next to rotten." -Jack Hughston, MD.
Don't forget - BaseballStrengthCoaching.com's new journal issue will be posted in June! Stay tuned for articles on topics such as rotational power, visual search and recognition, mental skills and goal setting, and sports nutrition.
Don't forget - BaseballStrengthCoaching.com's new journal issue will be posted in June! Stay tuned for articles on topics such as rotational power, visual search and recognition, mental skills and goal setting, and sports nutrition.
Tuesday, March 30, 2010
The Energy Balance Equation
As a Performance Enhancement Coach, I am frequently fielding questions from athletes who are trying to gain weight. What kind of workout should I do? What supplements should I buy? How much protein should I take? What kind of protein should I take? All of these questions can and should be addressed. But, there is one question that should be asked before all others…How many calories do I need?
The concept of weight management through Energy Balance is not a difficult one to convey. First, if an athlete’s goal is to maintain his weight, then the amount of energy (calories) that he expends through activity and exercise must equal the amount of energy he consumes (food). If his goal is to lose weight, then he must expend more energy than he consumes. And finally, if the athlete’s goal is to gain weight, then he must consume more energy than he burns. This is the most important issue in weight management – even before I begin discussing protein, carbohydrates, supplements, etc. Gater et al. (1992) demonstrated that athletes who participate in a strength training program and consume more calories than they expend show higher muscle mass gains than athletes with a neutral calorie balance.
(+) Energy Balance = Weight Gain
(-) Energy Balance = Weight Loss
(0) Energy Balance = Weight Maintenance
Even though this is not a difficult concept to convey, it definitely is not as easy to put into practice. For me, the first thing that I ask the player to do when dealing with weight management goals is to keep a weekly diary of what he is eating and drinking, so that I have an idea of how many calories that he is consuming. From there, we discuss the player’s daily calorie expense based on his daily practice, training, and performance activities. The biggest thing that I’ve found over the years is that most players do not have a good grasp on how many calories they need during the day or how many calories they actually take in.
23yo Male / 6ft Tall / 200lbs 3,114 Calories
The average professional baseball player requires 3,114 calories just to fuel his normal bodily functions at rest and maintain his current body weight. The need increases to between 3,600 and 4,100 calories per day to fuel the body for the addition of daily baseball activities. It is important to also understand that a player’s calorie needs will change based on the time of year (off-season, pre-season, or in-season), within a given week (5-day Starting Pitcher Rotation), or according to his role on the team (Starter vs. Reliever, or Everyday Player vs. Bench Player). Consuming up to 100-500 more calories per day than you are expending will provide you with the energy needed to gain strength and increase your lean muscle mass.
How do you gain weight? Above all else, make sure that you have a positive calorie balance.
David Yeager, ATC, CSCS
Co-Founder, BaseballStrengthCoaching.com
The concept of weight management through Energy Balance is not a difficult one to convey. First, if an athlete’s goal is to maintain his weight, then the amount of energy (calories) that he expends through activity and exercise must equal the amount of energy he consumes (food). If his goal is to lose weight, then he must expend more energy than he consumes. And finally, if the athlete’s goal is to gain weight, then he must consume more energy than he burns. This is the most important issue in weight management – even before I begin discussing protein, carbohydrates, supplements, etc. Gater et al. (1992) demonstrated that athletes who participate in a strength training program and consume more calories than they expend show higher muscle mass gains than athletes with a neutral calorie balance.
(+) Energy Balance = Weight Gain
(-) Energy Balance = Weight Loss
(0) Energy Balance = Weight Maintenance
Even though this is not a difficult concept to convey, it definitely is not as easy to put into practice. For me, the first thing that I ask the player to do when dealing with weight management goals is to keep a weekly diary of what he is eating and drinking, so that I have an idea of how many calories that he is consuming. From there, we discuss the player’s daily calorie expense based on his daily practice, training, and performance activities. The biggest thing that I’ve found over the years is that most players do not have a good grasp on how many calories they need during the day or how many calories they actually take in.
23yo Male / 6ft Tall / 200lbs 3,114 Calories
The average professional baseball player requires 3,114 calories just to fuel his normal bodily functions at rest and maintain his current body weight. The need increases to between 3,600 and 4,100 calories per day to fuel the body for the addition of daily baseball activities. It is important to also understand that a player’s calorie needs will change based on the time of year (off-season, pre-season, or in-season), within a given week (5-day Starting Pitcher Rotation), or according to his role on the team (Starter vs. Reliever, or Everyday Player vs. Bench Player). Consuming up to 100-500 more calories per day than you are expending will provide you with the energy needed to gain strength and increase your lean muscle mass.
How do you gain weight? Above all else, make sure that you have a positive calorie balance.
David Yeager, ATC, CSCS
Co-Founder, BaseballStrengthCoaching.com
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