September is a tribute to our neighbors south of us. Mexico is a country with very beautifully rich history, from its people to…well it’s food. Mexican food is a mainstay for Americans but it can be very rich in calories, fat & sugars. Here are some ideas to both enjoy the wonderful cuisine while staying healthy…Enjoy! Cinnamon Up Your Life Cinnamon is a very common spice used in Mexican cuisine. There have been many studies discovering the many possible benefits of cinnamon such as: glucose metabolism, antiseptic powers against […]
Counteracting Muscle Glycogen Depletion
Because Low carbs is all the rave right now, I felt an article about Carbs for athletes (particularly endurance) is timely. Carbohydrate is typically the limiting energy substrate in exercise, meaning that it will run out before protein or fat runs out. Glycogen depletion is a term used to describe when carbohydrates are used up and no longer exist as a fuel source for working muscles. In other words energy stores are depleted, which can result in cells and muscle tissue being damaged and the immune system being stressed if […]
Tips to avoid gastrointestinal distress for training/racing
Ilana Katz MS, RD, CSSD If you think you are alone when your first focus for any race is gastrointestinal distress, you are not. Are you always plotting your day based on where the bathrooms are going to be (even the ones along the course), or always having to get to races early knowing that you will be standing in the line multiple times, and do you plan your training days around where the pit stops have to be. Believe it or not, athletic GI distress affects more than 60% […]
Eat to beat Cramps
The physiology of cramps can be complex. Nutrition may or may not have a role to play behind the why!! Stretching out and massaging muscles can certainly be a good start but this is often NOT enough, since electrolyte balance plays a major role in muscle function and recovery. Key nutrients include sodium, potassium, magnesium, chloride and calcium. On a personal level, having participated in master’s swim meet, while training for Ironman races, it is not uncommon for me to observe swimmers gathering at the lanes end in-between sets to […]
