ILANA KATZ MS, RD, CSSD Different activities require different energy, or metabolic, requirements on muscles and as a result, muscles necessitate different nutritional components when they work for speed, power, and/or endurance. A burst of energy, or high power and speed, over a short period of time are called anaerobic activities, which are almost entirely reliant upon glycogen (muscle carbohydrates) and phosphocreatine (source of energy for muscular contraction). Resistance training presents an obstacle in terms of balancing the anaerobic system with the aerobic system. The nutritional challenges for resistance training […]
Nutrition and the Immune System
Winter is definitely here, and with that more colds, sniffling and flu tends to show up. The human body has an innate mechanism which protects against these microorganisms, involving the Thymus gland and its production of T-cells, the combat force against bacteria, viruses and other foreign substances. The other component of immunity is a reserve of antioxidants, functioning as the body’s systems of defense against internal cell damage from free radicals. Free radicals are unstable byproducts of the body’s cells use of oxygen to produce energy. The increase in free […]
Athletes Guide to Holiday Season Survival
Just like with Pavlov’s dog, a looming holiday season brings thoughts of cookies and cakes, turkey and trimmings, pumpkin and pecan pies. Moreover, with racing season on the low down, it is not difficult to pack on the off season pounds. With a survival guide and a plan of action you do not have to forego the traditions and feasts of this time in order to remain at competing weight. In essence, match your nutrition choices to the specific requirements of being in recovery at the macro level. The difference […]
Orthorexia Nervosa – A New Eating Disorder ?
Browsing for new books in the nutrition world is one of my favorite pastimes, and so it should be, as a Specialized Sports Nutritionist in the middle of getting a book published. It is healthy to compare your research to “competitors”. I often get blown away by some of the stuff that is out there, but my find just the other day definitely deserved a mention on my blog. Brace yourself, people – Dr. Steven Bratman, a so-called medical doctor and author has written a book with an intention to […]
Better food choices at fast food restaurants
I know sometimes it can’t be helped. Your meeting ran late, the kid’s soccer game was delayed – whatever the reason you are starving and if you don’t get food fast, you will gnaw the leather off your steering wheel. Here are your best bets when you are stuck at the fast food drive-through. McDonalds Grilled Chicken Deluxe, Hold the Special Sauce Hardee’s It’s Hardy Chicken Again; the Only Way Is Fillet Taco Bell The Chicken Burrito, but Have Just One Burger King BK Broiler Chicken, Just Say No to […]
Drive-Thru Nutrition
Food That’s Fast and Healthy Having spent a week on a road trip, I learned one thing along the way: Fast food is unavoidable, given time and budget constraints. You can’t beat a drive-thru for convenience and speed of service, although a bellyache later can quickly remind you of the excess calories, fat, cholesterol, and sodium you just put into your body. While a super-sized value meal can give you a day’s worth of calories in one meal, you can exit the drive-thru with a healthier meal. Because sometimes there […]
Why the paranoia about Hydrogenated Oils?
WASHINGTON, July 9, 2003 (AP / CBS) “We’re trying to make the consumer a lot smarter when they go and purchase foods.” HHS Secretary Tommy Thompson (CBS/AP) Trans fat is about to get the same attention from the government that saturated fat does, with government warnings and labels. Food labels will be required to reveal exact levels of the artery clogger. Doughnuts, french fries, crackers and fried chicken are just some of the tasty foods that include trans fat. But it’s at least as dangerous to the heart as saturated […]
Exercise and Antioxidants
In recent years, antioxidants have received positive attention with regards to anti-aging. Furthermore, there is positive evidence that they provide protection against various disease states such as cataracts, diabetes and many cancers. Due to the possibility of enhancement of performance, recovery and protection against free radicals, antioxidants have received much attention in the sports world. Free radicals are chemical species with one or more unpaired electrons in their outer orbit that makes them highly reactive. Physical activity produces an increase in oxygen consumption reflecting the muscle’s use of oxygen to […]
