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Carbohydrates for Athletes

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Athletes are well aware that carbohydrates are their main source of fuel, particularly during activity. Seems simple enough, however, the word carbohydrate itself opens a can of worms, worth dissecting. Carbohydrates are categorized as either simple or complex, and complex they are. Simple carbs are also known as sugars, occurring in the form of either a monosaccharide (1 sugar unit) or a disaccharide (2 units). Complex carbs are polymers of simple carbs (many sugar units). The unit referred to, is particularly scrutinized, since it is a functional ingredient in sports drinks and gels. Logically, sports products contain carbs, as mentioned, that is the energy currency, and yes, they are cpresent in the ingredient list in all varieties and combinations. To analyze how these combinations are decided upon, may answer the layman’s confusion as to what may be the optimal sugar for athletic performance?

In reality, there appears to be no major difference on any one carb used in sports products (fructose, maltodextrin, sucrose, glucose, dextrose, galactose) on athletic performance itself, however absorption rate may affect gastrointestinal sensitivities and thus varying combinations may suit individual preference differently. Degree of sweetness may also impact appeal, which often determines whether the product is consumed or not. Here are the facts, in hope that this will help the individual athlete determine his/her optimal sugar?

Factors that affect the absorption rate of the sugar include concentration, volume, osmolarity, and the Glycemic Index of the carbohydrate. Concentration is defined as the energy content (calories) of the carbohydrate in solution. A small concentration of carbohydrate results in rapid travel from stomach to small intestine. The shorter the chain length of the single saccahrides chained together, the higher the concentration gradient. Research has shown that a 6 – 8% concentration of the carbs has an optimal gastric emptying rate. Stronger concentrations in the stomach further attracts more fluids to enter the gastric system, not only resulting in a bloated, uncomfortable, sluggish stomach, simultaneously draws fluids away from the their important function in muscle contraction.

The Glycemic index measures how fast the carbohydrate of a particular food is converted to glucose and enters the bloodstream. Low Glycemic index carbs taken before exercise has been hypothesized to lengthen the carbs availability as a fuel source. There is insufficient evidence, however, a low glycemic index prior to activity does enhance performance. Moderate to high Glycemic Index Carbs consumed during activity raises carbohydrate availability and enhances endurance and performance (1.)

Fructose, is a monosaccharide, and is also the preferred simple sugar that restores liver glycogen. Fructose is also fairly low on the glycemic index tables, and therefore does not have the spiking effect on insulin. These qualities, as well as it being a sweetening agent, favor fructose as a carbohydrate used in sports products. However, it does have a slow gastric emptying rate when compared to the other sugars because of its unique digestive pathway. Sports drinks that contain mainly fructose may cause gastrointestinal distress due to its lower absorption rate. Fructose is also restrictive in that the amount that the body can absorb is limited. Fructose as a solitary carb is thus not the ideal for optimal performance.

Sucrose is absorbed more rapidly than fructose. It is a simple, easily digestible sugar with a mid-range glycemic index. Furthermore its pleasant sweetness and palatability adds appeal. Consumers are often concerned that sucrose, being table sugar, causes weight gain. Certainly in large amounts, as with any other sugar, sucrose may have an effect on weight, however, as an ingredient in a sports drink, used in moderation it has positive qualities as a fuel source.

Maltodextrins because of its low osmolarity and complete solubility is an ingredient found in many sports nutrition products. Osmolarity and solubility refers to particle concentration, and being on the lower end, with complete solubility means less risk of gastrointestinal distress. Maltodextrin is a polysaccharide with building blocks of glucose. Even though the bonds still need to be broken for fuel availability, the process is simple digestion. Glucose itself, requires minimal digestion since it enters the blood stream immediately after consumption, providing an instant source of energy.

Dextrose is a simple sugar with a high glycemic index and thus believed to provide a rapid source of fuel. It is also known to stimulate gastric emptying as well as sodium reabsorption from the kidneys, rating high on hydration strategy. Unlike fructose, dextrose requires no liver metabolizing before getting into muscles as a fuel. Dextrose may add appeal with its pleasant sweetness. It is therefore a positive ingredient for sports products, however caution is recommended for higher glycemic index carb as the solitary ingredient since a sudden high levels of insulin may lead to a rapid, and possibly excessive, transport of blood glucose into the tissues, resulting in low blood sugar.

Carbohydrate sources are often used in sports products to balance out the positive appeal with the negative effects. High glycemic index carbs, such as glucose and dextrose may often been combined with lower glycemic index carbs such as galactose, a monosaccharide that is not digestive intense, will thus reduce the high insulin response, and is just as easily absorbed. Fructose and maltodextrin are often found in combination. Fructose enhances the sweetness of the bland flavorless maltodextrin, and similarly, maltodextrin remove the unpalatable over sweetness of fructose.

Sports products often have fructose as an ingredient because of its unique digestive pathway. So when the other carbohydrates’ saturation levels are reached, the presence of fructose enhances carbohydrate availability. The words “High fructose corn syrup” a processed food component derived from fructose and glucose, are therefore inevitable on a sports products ingredient list. This component is worth mentioning due to the negativity surrounding it, mostly that it pointed to as playing a role in the obesity epidemic. This is unfortunate because any nutrients or foods consumed in unnaturally high doses, is the real reason for obesity. Fructose, and high fructose corn syrup made up of fructose and other energy units in sports drinks in fact enhances carbohydrate availability.

Choosing your sports products can be very individual. Products should be experimented with to find your perfect fit. Factors affecting choice may include duration, intensity, and climate (extreme conditions can alter the gastric emptying rate).

Sugars in themselves will provide fuel to working muscles. An optimal combination would be readily absorbed with an appealing taste. One mans sweet is another mans gastric issue, therefore optimal carbohydrate fuel does not necessarily come from one sugar source but a preferred combination.

References:

Burke et al. Glycemi Index: A new tool in Sports Nutrition. Int J Sports Nutr. Dec 1998; 8(4), 401-15.
The truth about High Fructose Corn Syrup. www.poweringmuscles.com.

Breaking Evening Munchies

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There are a few simple steps you can take in the day to ward off evening food binges.

It’s practically an American tradition. After a hard day at work you come home, plop yourself down in front of the television and start eating. A bag of potato chips here, a pint of ice cream there. By the time the late night news comes on, you’ve put away a day’s worth of fat and calories in just a few hours.

Fortunately, it doesn’t have to be this way. There are a few simple steps you can take in the day to ward off evening food binges. First, eat your breakfast, like your mother always told you. When people eat late at night they wake up full. Then they skip breakfast, which starts the cycle of not eating properly throughout the day.

Eating three square meals will help keep your blood sugar stable so you won’t feel famished at night. And don’t forget the power of snacking. Eating smaller portions in more frequent intervals, helps stave off hunger while ensuring that your body receives a steady supply of nutrients.

At work, try to keep a bag of trail mix, fruit or other healthy snack within arm’s reach. This will help you avoid that other American tradition, the enormous lunch. And snacking helps you stay alert. As everyone who’s ever nodded off at the computer in the afternoon can tell you, large meals tend to make you tired.

Try to avoid the empty calories of soft drinks and the high fat content of salad dressings, butter and margarine. Contrary to popular opinion, a healthy diet doesn’t have to mean sacrificing treats. In fact, depriving yourself during the day is one way to set yourself up for disaster at night. Enjoy a cookie or small portion of dessert after lunch or dinner. This will satisfy your sweet tooth without putting you over the top in fat and calories.

Since most of us can’t make it from dinner to bedtime without a trip or two to the kitchen, it’s a good idea to have an early evening snack. Stick with light carbohydrates, such as cereal, a piece of fruit or whole grain toast with a bit of jelly. This will keep you from waking up at night with a craving for a pepperoni pizza. Try to limit the amount of time spent in front of the television at night, as all those commercials for junk foods tend to whet the appetite. Reading, crossword puzzles, or exercise are good alternatives.

Since you can’t eat it if you don’t buy it in the first place, limit the amount of junk food you bring home. When you go to the supermarket, do so on a full stomach. Those aisles lined with pies, cakes and potato chips are a lot more tempting when you’re hungry. Remember, if it isn’t it your cupboard or refrigerator, then you can’t be tempted. Don’t forget to include some exercise in your daily routine.

Exercise helps burn calories and improve metabolism. In fact, exercise raises your resting metabolism, so that you’re burning more calories even when you’re not doing anything.

And finally, don’t try to accomplish everything overnight. By focusing on making small improvements in your dietary habits, week by week, you’ll make lasting progress. For instance, you could start by replacing the daily bag of potato chips with a piece of fruit. And be sure to talk about your goals with family members and friends. Telling other people about your goals helps to increase your resolve.

Carbo loading as part of a Runner’s Diet – Defined

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Start of Marathon

Marathon season is almost in full swing, and those of you training for fall marathons are probably doing long runs in the mid to upper teens at this point. I find the most common question I get from endurance athletes relates to the traditional pasta dinner the night before a marathon. For one thing, does it really increase performance?

I thought I would share my knowledge and experience on carbo-loading, whether it is just tradition, or if it really does offer the performance benefits sought by many athletes. Furthermore, now that there are so many different types of pastas on the market, I wanted to give you the low down on what may be best for your individual needs.

To lay the foundation, I define carbo-loading as increasing your intake of carbohydrates so that muscle glycogen is maximized, which boosts endurance for distance.

Healthy Runner’s Diet – Carbohydrate Loading Defined

The traditional method of “carbo-loading” involves a stage of prolonged exercise and an exceedingly restrictive diet called depletion, which is then followed by intense carbohydrate loading. More recent research suggests that intense exercise during depletion followed by excessive glycogen storage could lead to muscle trauma. This in fact would impair the storage of glycogen rather than enhance it. Other side effects that follow this method include bloating, added pounds, which not only causes you to feel drained and uncomfortable, but also increases injury risks. Personal records could be compromised under these conditions.

A more modified approach would begin a carbo loading regimen one week prior to the event, by tapering training mileage and shifting more of your total calories to carbohydrates, decreasing the amount of fat and protein as the week progresses. In other words, two days prior to your endurance event, you will not be eating mostly carbs and very little fat and protein. Carbo loading means simply shifting the percentage of the macronutrients to a higher carb intake. It does NOT mean load up on every carbohydrate you can lay your hands on. The reason this modified approach works is because the tapering in exercise simultaneous to an increase in carbohydrates boosts glycogen storage as effectively as depletion and loading, but without the negative side effects.

So to answer the question whether the pasta dinner the night before is optimal or not Continue Reading »

White Flour = Empty Calories

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History of White Flour

Prior to 1900, most bread was baked at home with fresh flour. Our grandmothers and great grandmothers would go to the miller and buy fresh flour, or they would mill it at home themselves. In the late 1800’s however, food processors discovered if they sift away the BRAN and the oil-laden GERM from the flour, they’d have a product that would not spoil. (see diagram)
White Flour is Poisin? Steel rolling mills quickly replaced the local miller, and in 1910, white flour became food for the masses. Immediately epidemics of beri-beri (Vit B1 deficiency, nervous disorders), pellagra (GI disturbances) and mental insanity broke out. I like to tell people that you know if you are not getting enough oxygen because you can’t breathe. But when something more subtle, like Vitamin E, is removed, you don’t know it and the consequences of eliminating it from your diet are devastating.

So America was struggling and eventually researchers traced the epidemics back to the nutrients removed from the bread. They went back to the millers to urge them to put the BRAN and GERM back in the bread. However, they chose instead to “enrich” the flour by returning only four of the original 30+ nutrients removed.

A simple wheat berry is packed with vital nutrients. The wheat berry consists of 3 parts: the bran, germ, and endosperm.

BRAN: hard outer layer of the wheat berry that protects the nutrients within and is our richest source of fiber. Once this protective layer is cracked, the nutrients begin to oxidize immediately. The purpose of fiber in our diets is to cleanse; we have a remarkable sewer system, but it needs fiber to perform. The job of fiber is to absorb water. As it absorbs water in the colon, fiber increases in size like a sponge. This increases the bulk of our stool, which causes pressing on the walls of the colon and gives us the urge to eliminate daily. A diet without fiber results in no absorption of water, no increase in bulk of the stool, no urge to eliminate. This leads to constipation and a build up of toxins in our body that need to be eliminated.

GERM: life of the seed, where sprouts come from, rich in oils (wheat germ oil)and Vitamin E. The sole purpose of Vitamin E in our body is to protect our cells from being destroyed in the presence of oxygen (oxidation); Vitamin E is an anti-oxidant. Excessive oxidation in your body takes its toll, yet Vitamin E can neutralize the damage to your cells. When Vitamin E is deficient, cells break down or are oxidized faster than the body can reproduce. Vitamin E is needed by EVERY cell of your body to prevent disease.Yet with the complete stripping away of the perishable wheat GERM in 1910, the diet of western man lost its only single source of Vitamin E.

ENDOSOPERM: mostly protein and starch, devoid of any real nutritional value. This is basically the “white flour” we eat and was created by God, but He never intended it to be separated from the rest of the seed.

Important note: Unfortunately the American diet has very little BRAN fiber or Vitamin E. Even whole wheat bread and whole wheat flour we buy in the store has the GERM removed. The secret ingredient of healthy bread is the flour. True fresh-milled flour spoils very quickly. Once milled, the nutrients begin to oxidize and if not used, the flour smells like rotten eggs in 24 hours. Fresh milled breads do not have a long shelf life and must be refrigerated.

Source: Full Cup Bakery, Atlanta, GA

W.O,D – Ilana’s Challenge!

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Elliptical, treadmill and stationary bike rotation

– 45 minute work out

(starts with treadmill, then elliptical, and ends with bike)

Treadmill: 20 straight minutes.

Form: long strides and squeeze glutes at end of each stride.

Min 0 – 10: set at a pace of ~ 4.0 at 0% grade.

Min 10 – 20: 12% grade and pace at ~ 3.5, maintaining stride form

Elliptical: 15 minutes.

set program that is most like a consistent running stride.

Set level (resistance) at moderate (should be about 160 – 180 strides per min)

Cycle: 10 minutes

manual setting 3. Pedal hard (feel your hamstrings) for straight 10 minutes