Give Me Some Sugar!

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By Ilana Katz MS, RD, CSSD

Athletes are well aware that carbohydrates are their main source of energy, particularly during activity. Seems simple enough, but all carbohydrates are not the same. Carbohydrates (carbs) are categorized as either simple or complex. Simple carbs, commonly known as sugars, occur in the form of either a monosaccharide (one-sugar unit) or a disaccharide (two units). Complex carbs are polymers of simple carbs (many sugar units). Carbs are the main functional ingredients in sports nutrition products, mainly drinks and gels. So the question becomes, “Which carb is the right for me?”

In reality, there are no major difference in the effects of any of the most commonly used carbs (fructose, maltodextrin, sucrose, glucose, dextrose, galactose) on performance. But there are differences in absorption rates, levels of sweetness and thus appeal. Analyzing how sports nutrition product manufacturers decide upon the combinations of carbohydrates they use may answer the athlete’s question as to what is the best drink/gel to fuel their athletic performance.

Athletes must choose a product whose absorption rate agrees with their individual gastrointestinal sensitivity. Factors that affect carbohydrate absorption rate include concentration, volume, solubility, and the Glycemic Index of the carbohydrate. Concentration is the energy content (calories) of the carbohydrate in solution. A small concentration of carbohydrate results in rapid travel from the stomach to the small intestine. Research shows that a 6-8-percent concentration of carbs has an optimal gastric emptying rate. Stronger concentrations in the stomach attract more fluids to the gastrointestinal system, and not only result in a bloated, uncomfortable, sluggish stomach, but simultaneously draw fluids away from other areas of the body where they are needed.

The Glycemic Index (GI) measures how fast the carbohydrate of a particular food is converted to glucose and enters the bloodstream. Many athletes believe that consuming low glycemic carbs before exercise provides a long-lasting source of fuel. However, research does not support this notion. Research does, however, support consuming moderate to high GI carbs during activity, as it raises carbohydrate availability and, therefore, enhances endurance and performance (1).

Fructose is a monosaccharide, has a unique digestive pathway, and is the preferred simple sugar that restores liver glycogen, a stored form of fuel. Fructose also has a fairly low glycemic index. Together with its being a sweetening agent, these qualities favor its use as a carbohydrate in sports nutrition products. Due to its need to be metabolized by the liver, however, it has a slow absorption rate and sports drinks that contain mainly fructose may cause gastrointestinal distress. Thus, fructrose used alone is not the ideal carb for optimal performance.

Sucrose is absorbed more rapidly than fructose. It is a simple, easily digested sugar with a mid-range glycemic index. Furthermore, it has a pleasant sweetness and palatability. 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 and consumed in moderation, it has positive qualities as a fuel source.

Maltodextrin, because of its complete solubility, is an ingredient found in many sports nutrition products. Complete solubility leads to less risk of gastrointestinal distress. Maltodextrin is a polysaccharide with building blocks of glucose. Even though the bonds need to be broken for fuel availability, maltodextrin digestion does not put undue stress on metabolic processes. The resultant glucose molecules then enter the blood stream immediately, providing an instant source of energy.

Dextrose is a simple sugar with a high glycemic index and thus provides a rapid source of fuel. It is also known to stimulate gastric emptying as well as sodium reabsorption from the kidneys, which is beneficial for hydration. Dextrose may add appeal with its pleasant sweetness, and unlike fructose, dextrose requires no liver metabolizing before getting into the muscles as a fuel. It is therefore a coveted ingredient for sports products.

Carbohydrates are often used in combination in sports nutrition products in order to balance their positive and negative effects. High glycemic index carbs, such as glucose and dextrose, are often be combined with lower glycemic index carbs such as fructose and galactose, a monosaccharide that is also not digestively demanding. This combination reduces the high insulin response associated with high glycemic index carbs yet it is quickly absorbed. Fructose and maltodextrin are often found in combination. Fructose enhances the sweetness of the bland, flavorless maltodextrin, and similarly, maltodextrin removes the unpalatable over sweetness of fructose.

Sports nutrition products often have fructose as an ingredient because of its unique digestive pathway. Alone, as mentioned above, it may induce gastrointestinal distress, but in combination with other carbs it enhances total carbohydrate availability because it can still be absorbed even when the pathways used by other carbs have been saturated. It is thus best as a secondary carb source. The words “high fructose corn syrup” a processed food component derived from fructose and glucose, are therefore almost inevitable on a sports nutrition product ingredient list. This component is worth mentioning due to the negativity surrounding it and its perceived role in the obesity epidemic. This is unfortunate because any nutrients or foods consumed in unnaturally high doses are the real reason for obesity (2).

Choosing sports nutrition products is an individual matter and athletes are advised to experiment with different products. Factors affecting choice may include duration and intensity of exercise and climate (extreme conditions can alter the gastric emptying rate). Sugars provide fuel to working muscles. An optimal combination would be readily absorbed with an appealing taste. One man’s sweet is another man’s gastric issue; therefore, optimal carbohydrate fuel does not necessarily come from one sugar source but from a preferred combination.

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

WEIGHING IN ON WEIGHING IN.

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ILANA KATZ MS,RD, CSSD

Is your scale the boss of you? Really, are you allowing this unforgiving, inanimate demon to constantly determine your moods? I ask this of many clients almost daily, and believe it or not, I get a defensive nod, and a “yes, of course!” Why people? Jokes aside, I do understand why, since I too have known to be a slave to a scale. Oh yes, and shamefully, I too allow that scaly, dumb thing determine my self worth. But I am done… I am ready to give you all a break. I am offering a plea bargain here – trade the scale in!! Open your mind, soul and mood-swings to more up-to-date, smarter devices, such as yourself, mirrors, and clothes. Hey, I am not turning in my food police badge here, and neither is this a journal entry from my deepest, darkest soul search. This here is my curtsey to ol’ faithful science and Ilanalogic (an emerging scientifically evidenced phenomenon). Are you ready for the mind boggle?

To be fair, before I totally dis the scaly dumby, I will offer some credit, where credit is due. It is good for one thing, and that one thing is the determinant of scientific concept called gravity. Gravity, yes, the force that pulls objects towards earth. In other words, if you were to weigh yourself on the moon which has no gravitational forces, you will weigh approximately only 20% of your current earthly weight. Moving to the moon seems to be a good weight loss option then, right? Wrong! You will take yourself with you. If you have diabetes, you will still have diabetes. If you have high cholesterol, you will still have high cholesterol, Your body fat, will be your body fat. Ahhhh, but your weight will be less…mmm… would you still want to live on the moon with the same body fat? (Darn, I guess I am not moving to the moon after all). So does that put the scale in its place yet? Do you now realize that when you lose 10 lbs in a week, or gain 3 lbs in a day, what you are losing or gaining is not fat, but simple a gravitational pull to the earth? It is in my nature to further define this gravitational pull to the earth, so that we can finally send all our scales to the moon (rather than ourselves).

Definition of weight can be “Ilanalogically” broken down into 3 distinct matters: Undigested matter, body water, and muscle mass. I dare you to study these each individually to get on my bandwagon. Firstly UNDIGESTED MATTER, known to the layman as poop (I am not shy, dietitians speak of this daily, it is what we do.) Undigested matter is created from the food we eat, so if we eat less on a day here and there, we will weigh less on a day here and there, since less poop will be created. Yes, all those unanswered questions can be finally put to rest, you know the ones: “is it possible to lose 2 or 3 lbs by tomorrow?” Sure it is, just eat less today than you usually do, and matter of factly, you will lose a gravitational pull of poop to the earth. It may even be 2 to 3 pounds less if you eat that much less. Your metabolism has not risen suddenly, your body composition is mmm status quo, and your health has not magically improved over night.

I hear you… many of you are itching to point out that I do not typically eat that much to begin with, so cutting back by 2 or 3 lbs of digestive matter in one day is not quite possible, huh? Well this brings me to my second component, and that is WATER. Did you know that 60 – 70% of your whole being is water? When you eat, the absorptive matter is attached to water which is transferred in the body. Do not forget, everything has weight, and every particle of weight is a component of gravity, and our scales measure gravity, in this case water. Did you know the word carbohydrate means “glycogen” (storage of carbs) plus “hydrate” (the 3 – 4 molecules of water attached to the carbs). Quite mind boggling, huh? So eat less carbs, and the initial response by your body is weight loss, because there is an absence of water that would normally be in those carbs. Now eat hardly any food, in other words a low calorie diet, or a diet that does not equate in calories to your needed calories to survive (your basal metabolic rate), and what do you think will happen? Your body will begin to use up the glycogen stores to the point of depletion, and once again you will lose weight !! Let me be clear – this is not fat loss! You have not magically raised your metabolism, you have not drastically improved your health, and your body fat is once again, status quo.

This brings me to the third component of weight, MUSCLE. Unfortunately, the greatest component of weight loss, particularly on too-low calorie diets, is muscle mass. Too low calories causes deprivation of nutrients, carbs, protein and also vitamins and minerals necessary for an effective metabolism. I say unfortunate, because loss of muscle also means loss of your most metabolic active tissue. Loss of metabolic active tissue translates into training the body to store more fat. You may very well ask why do you not burn more fat in a state of deprivation. Although this seems like the a logical step, fat cannot burn unless there are carbs present. The by-product of carbohydrate metabolism is the oxygen in which fat burns. Depriving yourself of the right amount of carbs will shift the body into finding the most available energy source for survival, and that is muscle. Once again, you are losing something that has a gravitational pull to the earth – weight !! And again, you have not lost any fat, you have not improved either your metabolism or your health… in actual fact, you have trained your body to store fat, and are going further and further away from the original goal of health and fat loss. Literally, it would be to a point of no return, since muscle mass, although the easiest tissue to lose, is the most difficult tissue to rebuild.

So now back to the original question of what is the value of the scale (unless you have already thrown it away, in which case, good for you!!) No longer are you going to scream with joy and accomplishment when your weight goes down in one day (sorry I took that illusion away), but neither are you going to tantrum in defeat, failure and wonder “why why why!!”

I hope I have somewhat eliminated the awe of a 2 – 4 lb weight shift from day to day. Ilanasology should have explained the normalcy of this, and it has nothing to do with fat loss. If you are still not convinced that the 4 lbs you gained overnight is not fat, then get out your calculator: One pound of fat is 3500 calories. This means that to gain 4 lbs, you would have to eat 14 000 calories, and although some of you may snicker, I doubt that you ate that for dinner. Similarly, if you are convinced that the 4lbs you lost within a day or two is because you have been a perfect angel on your eating plan, then again, get out your calculator. Realistically it is viable to lose 1 – 2 lbs a week but a 10 lb fat loss in one week would equate to a 35 000 calorie reduction over the week. Not really rational, is it?

So now that the technical stuff has bogged you down, there is one simple take home focus, and that is that you can realistically lose 1 – 2 lbs of fat a week. With that said, if you are not willing to give up your dysfunctional relationship with the scale, at least consider “dating” the scale. And by that I mean, set up a date or two with the scale, play hard to get, keep your distance, and do not let that dumby become a mood swinger. Keep the scale at bay, and date night should be at max once a week. Well, maybe not date night, since the dumby is more effective in the morning. Weigh in at the same time and under same conditions on each date, meaning no clothes. Always put yourself first! No really – YOU are your best critic for your success and continuous motivation. Look in the mirror, pinch your firmer muscles for a reality check. Do you feel good. Are you feeling fit and healthy. Get in touch with your feelings, since they are the real proof in the pudding (and no, not mmmm pudding). Are your rings slipping, is your skin feeling tighter, are your muscles shapely, and do your clothes feel loser. You know when you are eating well, sleeping optimally, de-stressing. So never let your scale tell you any differently!

IRONMAN FLORIDA 2012 Race Report

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My second IM experience parallels my masochistic path toward consumer-driven, self-actualization in three sports that I have publicly declared hatred for at several times in my life. After Lake Placid (http://192.185.164.20/1430/endurance-sports-nutrition/ironman-lake-placid-2011-race-report/), I was hooked, or should I say sucked in by the M-dot bragging rights – I conquered a couple of fears in Lake Placid, but more fears manifested with the 2.4 mile ocean swim (especially after Gulf Coast tri (http://192.185.164.20/1814/about-ilana/swim-in-a-tumbler-bike-in-a-hurricane-run-in-hell-a-love-story/) A HUGE hurdle to overcome – I had a paralyzing fear of Sharks… snakes… minnows… drowning… Then I too have tri bike issues… oh yes, I still have training wheels on poor Dori (my tri bike) !! After a concussion resulting crash last year, I fear Dori more than sharks, minnows and drowning. These setbacks can be each mutually prohibitive in my quest for athletic supremacy.

Ultimately, however, there is one way I have found to push myself into anything (headfirst typically) – pay for it. I stood in line a year prior to the event. It was cold. I had driven 6 hours especially for this moment. I was not about to turn away. BUT I also had four hours to embrace my craziness while waiting for the sign-in doors to open. My demons and angels were arguing, something to the effect of “there is no guarantee that you’ll have this time to train in the future – you might as well go for it.” I guess I’m easily manipulated by demons… and so I did.

This Ironman, for me, was a race of unlikely encouragement – both preceding, during, and to this point, after as well. Let me give you an example. I pulled out my Lake Placid training schedule to tweak it for Florida. I was already fairly well conditioned, since just prior to this decision, I had done Amelia Island 70.3, and that was only 2 months after IMLP (http://192.185.164.20/1574/about-ilana/you-are-as-good-as-your-last-race/). An example of a week brought back some viscious memories. Oh well, the money is in the bank (Ironman’s bank, that is)… so this means “just do it” !!

TUE Easy swim (just go with the master’s swim plan)

WED 5:30 AM, 20 mile run

THU 5:30 AM, Masters Swim, 7:45 AM, double spin class

FRI 5:30 AM, Masters swim

SAT 8:00 AM, Masters swim followed by a 10-14 mile run

SUN 8:00 AM 60 mile ride (cartersville)

I looked at the schedule from my laptop and my jaw dropped, eyeballs bulged, and tongue rolled to the floor ala Jim Carrey in The Mask – thinking to myself “no freaking way I have done this before.” I guess I owe a huge debt of gratitude to my then training buddy Faye who can attest we did do this, because we did it together. And of course to my Florida training buddies who also showed me similar selflessness and discipline as I prepared for this event.

Swim

I made conversation with some other wetsuit clad Ironman crazies on the beach, more nervous than I, as I visualized jumping into the Gulf of Mexico and navigating the live and dead bodies all around me. I just had no idea what it would look like in practice. Standing in line at an IM start is far more than just another early morning. It’s such a landmark that I am still soaking in the magnitude of the emotions I felt next as I entered the water.

I was able to moderate my heart rate and conserve valuable energy I would need later in the race. In the rush of sighting in open water, passing people, and feeling so incredibly alive in this electric environment, I awoke from my daze at the end of loop one. I know I’m not a fast swimmer – I’d never swum a lap with intention of winning any swim medals (although, ha ha, I did in my 5k swim in June (but there was only one other person in my age group) (http://192.185.164.20/1883/about-ilana/5k-swim-race-report-whats-the-point/). I was positive however, and was on pace for a PR in the swim. My goal entering the race had been a 2-hour swim. Looking at the race clock before the second lap began, I sensed a sub-1:30 was well within reach

Fortunately my wheels did not come off, figuratively – I survived the swim, Literally, Dori was right where I left her the day before.

I chose to view the swim as a confidence builder and engage the euphoria. I sighted and smiled big as the sun cut through my mirrored goggles. I will never forget the stark contrast of what I feared heading into the swim and how I felt as I attacked it head on. I believe Ironman swim (once accomplished of course) is a statement against each of the foolish fears that keep us from thinking IM was even doable.

BIKE

I was incredibly apprehensive – Dori was the limiter from ever signing up previously Heading into transition I had expected to feel unprepared or at least a bit out of my element, since those Dori training wheels were screeching at me. Once my feet hit the steps and the volunteer pulled me across the timing mat, my game face was on and I was intent on speeding through the transition as efficiently as possible and recovering once I was safely clipped into my pedals.

Heading into race day, I had set a conservative expectation of finishing the bike portion in 7 hours. I knew that I was capable of faster, but I did not want to use any other prior benchmark against which to gauge my progress, since this terrain was unique. I made a decision to proceed without one, however, in an effort to actively and explicitly trust all of the training that had already been put in.

As a practicing sports dietitian, my nutrition plan was solid (well the plan was solid, the nutrition itself was liquid). The only snafu there is my bike skills. Unfortunately I do have to stop to refill water bottles and this happened at least 4 times, since it was hot and humid, with major head and cross winds to constantly fight.

The ride felt wonderful, much like the swim had. Around mile 90 though, there was a wall… one of those that has a glaring sign on it reading “it’s okay to throw away your bike and walk away.” I managed to maneuver past this wall, and move forward. I was able to maintain reasonably even splits for the course. One was even a 20 mph split – whoo hoo, go Dori! On the road back to town, I intentionally backed off and made sure to spin relatively easily as I prepared mentally for another big question mark of the day – the marathon. All things told, I completed the bike portion in just over 6 hours. A definite PR for this distance, as well as.

RUN

The first thing I noticed as I ran through T2 was an increased attentiveness from the volunteers. They were constantly making sure that competitors were doing ok and undoubtedly looking for any red flags that might indicate someone should drop out. I was prepared to lie regardless of my apparent state, but seemed to convince my volunteer and she was able to assist gathering my things and slap me on the back as I kept moving along toward the final stage.

Looking back at my training, I focused on the object of my fear (learning how to ride a tri bike) and the need for volume (the bike), but realize that my runs must have been up there in volume too, since I was just going with the motion.

Three things kept me on track to meet my goal of running the entire marathon. Firstly, I felt like it was a food fes at each and every aid station. I had been given so much council on what to take to stay cool (sponges, cups of, water over the head, etc), how to plan nutrition (nearly unlimited options – pretzels, cookies, chips, Perform, water, chicken broth, flat Coke, oranges, bananas, GU Roctane, Chomps, etc) and how many steps to take (goal was pass through aid stations as it were a walk interval).

As my year’s supply of adrenalin waned between miles 8 and 23, I relied on the 2^nd area of encouragement. It felt incredibly cheesy before I was completely tired and grasping for something to pick me up, but I made sure to highlight my sofa king tri top every time I saw someone giggle at the sofa king concept). I can always know when someone gets the “So-faKing” deal. I would nod my head and say, yes, so-fu king doing this Ironman!!” Once I stood tall to show off my choice of apparel, much to someone’s confusion. They responded “I bet you want to be on that sofa now, right sofa king?”

And for those of you who saw me several times on the course, your acknowledgement of what I was trying to say was enough encouragement to get me to the next aid station or arbitrary landmark I had put before myself to move towards

Halfway through the marathon, I had the privilege of being escorted during one of my minute walk intervals by somewhat of an entourage. My Sherpa Jay, and tri buds Kate and Marsha were motivating me forward. It helped me forget about the huge forming blisters under my feet, and kept me moving despite them.

By the time I made the final turn toward the finisher line crew’s booming pronouncements I was filled with such a strong tangible picture of the sacrifice and support required by me, my friends and supporters to cross that finish line. I did it, and it was almost a 2 hour PR (13:14) off my Lake Placid time !!

Final Thoughts

I am a big believer in the importance of focusing on process rather than purely on outcome. IMFL was a taste in the self-coached athletic pursuit where you begin on one side and walk out the other largely transformed. I got to do the training, but saw the important people in my life selflessly support that training. Through my first Ironman, (Lake Placid) and now this one (Florida) I now have received a gift to pass on to someone else who might have a debilitating fear, physical ailment, or general lack of confidence. I also have a few more minutes to shave off of this time in my next attempt if a sub 13 hours is in me !!

Things I learned along this journey:

– If you don’t have any Ironman friends, then go to a place where runners or bikers hang out. Look for the Ironman symbol (M Dot) on their training clothes. An Ironman would never be caught running or biking without their Ironman stuff.

– The finisher medal can be worn for one day per the number of miles raced and everyone knows that an Ironman is 140.6 miles. So wear that medal for 141 days (always round up as opposed to rounding down your finishing time).

– Your human body is capable of accomplishing great things.

– You must be diligent and consistent in your training; careful about recovery; mindful of getting enough rest; choosy about your gear and attire; and, bottom line, smart about your nutrition.

– Pain is temporary, Pride is forever.

– Tri bikes really are faster than road bikes, even with the training wheels still attached

– Training wheels are training wheels, regardless of their visibility to the human eye.

– We are judged by what we finish, not by what we start, yet showing up at the start line is a monumental act of bravery.

– Words of advice — “If you’re going through hell, keep going!”

THE BALLAD OF AN IRONMAN SHERPA

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Written by: Jay Bernath (Sherpa to 5 crazy girls for Ironman Florida 2012)

After months of training, their day was here, But for a sherpa, a time to fear.
As a warning . . . This tale may seem to be quite unreal, But hang with this group, you’ll soon know the deal.
October 31st, the day we left for the feat, When the rest of the world all went Trick or Treat.
To Ironman Florida, in Panama City Beach, Where 17 hours is the mark you can’t breach.

On the drive, every ache and pain felt through the year, Came back with a vengeance as the race, it was near.
We arrived at Boardwalk Resort, all in Room 6- 0 -0 – All so excited, stress running low – not!
There were signs on the walls and flowers in a vase, And mountains of food to get through the race.
See you must never look in the fridge of an Ironman freak, It would scare you to death, it’s not for the meek.

It was soon time for dinner, chose Hammerhead Fred’s. Came back at 8 – still late for bed.
Up the next morning for an early swimming gig – All walking past the mirrors thinking “Does this wetsuit my ass look big?”
It’s hard to believe what they next sought out to do, A 112 mile car ride just to see what they’d soon go through.
Then they came back and began to soak one by one. it’s what these people do, it’s what they do for fun?!?

Now time for dinner and they all started to cook. Something called quinoa – but it looked like gook.
They looked at the schedule to see where in the morn they must be, Upset when they realized the pancake breakfast would not be gluten free.
They started to pack their bags, a nerve-wracking chore, As their gear began to overtake the entire condo floor.
Green bags and red bags, yellow and blue, Bottles and tickets and still they weren’t through.
Helmets and goggles and wet suits to find, And soon they were exhausted and began to unwind.
Off to the pre race talk went the newbies like they’re supposed to do. When they left the others laughed so hard I think they turned blue.

Then another soak and then time for bed – They all seemed on edge, but I think it was dread.
The next morning, last minute supplies – to the nearest store, And Dunkin’ Donuts coffee was the sherpa’s next chore.
The girls thought about dinner – roasted chicken – their pick – Slow down, its only lunch, these girls are sick!
Then the girls started tossing their hair around all as a team. And talking about something they called Hoo Ha cream?
“I put it here, I put it there,” is what they all did say. With this much estrogen flowing – stay out their way!

Soon it was time to take the bikes and bags to the start. So they loaded down the Sherpa, like he was a baggage cart.
The newbies had their check lists – they went to the extreme. Their walls and doors were covered – crazy it did seem.!!
With not much sleep, they awoke; now time for the race, To conquer the course, all fears to face.
The day would consist of swim, bike and run, And yes, don’t forget, they do this for fun.
They endured the aches as well as the pain; they endured the wind, but thankfully no rain.
As I watched the race, waiting for the day to be through, I raised my cup of beer in a toast –

Now that’s what smart people do.
Everyone finished, they all crossed the line, with smiles and tears, happy with their time.
The night was tough, but there was one last chore, up at four for the finisher’s store.
The finishers entered at a fervent pace, Forgot their pain, this the real race.
You see, if you finish you HAVE to purchase the swag, whether a jacket or a shirt, even an Ironman rag.

As a Sherpa, you think you are finally through, When there is still one more job that you must you.
To massage their legs, yes, it’s quite insane, as they scream “It hurts good” ‘I can take the pain.”
To bed they go, their time away almost done. They all have their medals, they all have won.
See, it’s who they are, it’s part of their soul, to reach the finish, the ultimate goal,
To struggle and fight, to do all they can, To hear the crowd cheer,

“You are an Ironman!”

SURVIVING THE TRAVEL CHALLENGE FOR ATHLETES

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Ilana Katz MS, RD, CSSD

Whether it is for business or for an event, competitive athletes face many challenges associated with travel. An athlete must maintain a regular eating schedule to ensure proper carbohydrate and protein levels, daily vitamin needs, adequate energy and hydration. Travel, however, very frequently disrupts this schedule and exposes the athlete to foreign food and water which may lead to gastrointestinal distress. This article focuses on key points that will help athletes adapt and reduce the nutrition stress of unfamiliarity. Some of these points include planning ahead, researching destinations and their catering styles, determining what food to pack, and recognizing and remaining aware of energy balance and food safety.

Plan Ahead

Once you account for time differences and jet lag, aim to keep foods and meal times as similar to home as possible. Do not assume that what is normally consumed at home will be readily available, particularly if you venture to a different country. By using the internet, embassies, travel agencies, and the event organizers, you can determine what foods are available and how assessable stores will be to you once you reach your destination. Foods such as fruit, yogurt, string cheese, jello-type puddings, cottage/ricotta cheeses are usually available if stores are accessible. If you want to prepare your own food, determine the accessibility of refrigerators, microwave ovens, or even blenders. You may even consider taking a mini blender (such as the magic bullet express ^T) if electricity is present and appropriate wattage.

Considerations during Luggage Preparation:

Appropriateness of traveling with certain food items and/or mini appliances may differ based on whether all meals are included or part of nutrition is expected to be self catered. With regard to preparing your luggage:

Protein/energy bars offer great snack options and are easily transportable as well as non-perishable. Make sure you pack an adequate supply.
Other non-perishable items are easy to throw into luggage, ready to provide a quick and easy snack or mini meal. These include packets of oatmeal or other instant hot cereals (all you need is hot water which can be made in a microwave or in a coffee pot, usually available in hotel rooms), snack packs like pretzels, animal crackers, and Fig Newtons.
Consider packing protein powder for meal replacement shakes. Protein powder is easily transportable and would not take up much extra space if packed into sandwich bags. The availability of fruit is almost a guarantee in most cities, and thus protein shakes for recovery and/or as any meal replacements becomes an easy option. Protein shakers with specifically designed whipping tops are a great alternative if blenders in inaccessible, these can be purchased at most health food stores or sports stores, such as GNC, Vitamin Shoppe, Sports Authority.

Proper research and packing can ensure that you have foods available when needed.

Using what is available

Hotel breakfasts, if included, often have oatmeal packets, bran cereal in little boxes, fruit, and yogurts that can be taken away from the breakfast area when you leave for the day. These can be kept in tog bags for snacks during the day (especially if you are unable to get to a store). Remember, dairy products should not be left at room temperature for very long. By attempting to eat every two to three hours when you are traveling as you would at home, not only do you maintain a well fueled metabolism but you consume these perishable foods within a reasonable amount of time.

Many hotel breakfasts not only serve yogurt and fruit options, but also serve egg options, which can be accompanied by a slice of whole wheat bread/toast or a whole wheat English muffin. Always ask the service staff if they serve eggs, because it is not always evident, and more than likely can be arranged. They may even boil some eggs by request. Be aware of buffet style breakfasts and stick to the same choices you would normally make at home – fruits, yogurts, raisin bran cereal, and egg options. Especially when away, be very careful of portion size. It’s easy to forget.

For lunches and dinners, even though it may be difficult and the food may be enticing, make good food choices:

Be conscious of hidden fats in restaurant foods especially in dressings, marinades, and other sauces.
Stick with grilled, baked, broiled or steamed chicken, fish, and grilled or steamed vegetables. Coastal cities always have excellent grilled fish – a great choice for good quality protein.
Limit the amount of fat in snacks and breakfast choices so that if lunches and dinners are unavoidably high in fat, at least the chance of overload is minimized.
Try to include a carbohydrate choice for each of the main meals, like rice, grain bread, baked or sweet potato, or legumes (beans, edamame).
Try to get the whole grain options for carbohydrate choices, such as whole grain breads, quinoa, couscous, brown rice, etc.

Be high maintenance, wait staff are there to please you and will usually honor reasonable requests without a fuss.

If by Air

You are more likely to receive a lower fat, higher carbohydrate meal if you request a vegetarian meal on the airplane which you should do as part of your pre-planning. Some airlines even offer a sports nutrition meal, and researching options can aid in reducing the risk of gastrointestinal distress, particularly before a competition.

Reduce the stress associated with travel by readjusting to time changes for both sleeping and eating as quickly as possible. Make sure to eat meals when the locals are eating and sleep when the locals are sleeping.

Hydration

It is important to maintain constant hydration, not only in preparation for an event, but particularly while in flight – air travel is a highly dehydrating experience. Sip water and sports drinks continuously throughout the flight as a preventative measure. Consider taking bottled water with you, as their may be a large lag in time from when seated on a plane until the first beverages are served. With regards to the new security regulations, bottled water can be purchased inside the airport once you pass security check points. Avoid caffeine and alcohol on flights, since both have a diuretic effect, which increase the risk of dehydration in an already dehydrating environment.

Bottled water is highly recommended in foreign countries. Even though you may hear “the water’s safe”, it may be for the locals, but because the water supplies are foreign to our immune systems, they may cause gastrointestinal stress which can quickly put a damper on your time away.

Summary

Disruptions and distractions of traveling away from home can significantly impact performance. Preparation and self education on destinations offer an extreme benefit to keep athletic performance optimal. The main priority is to remain effectively fueled. It is not difficult to adhere to good nutritional strategies away from home, even when in foreign countries. The key to successful travel is planning.