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LAST UPDATED ON Friday October 31 2003 |
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LAST UPDATED ON Friday October 31 2003
Cutting Edge Nutrition - Eating Your Way To SuccessBy Brent McFarlaneCanadian Head Track & Field Coach, Sydney 2000 Introduction Today's society is trying to concentrate more and more on healthy living, its development and maintenance. At no other time in our history have so many people been so unfit, over-weight and unhealthy. Along with this comes an increase in mental and physical illness. Weight control and weight loss are multi factor problems. It was recently announced that 30% of our population is obese. That's right - not just fat - but obese. We do not put on weight because of lack of will power or by doing too little exercise. Contrary to many nutritionists and diet centers mandates and beliefs, that we are getting fatter because we eat too much fat, is wrong. Fat alone does not make you fat! Of course there are good fats (monounsaturated) which are absorbed in to the body to be utilized as fuel and bad fats (saturated) which are stored in the body as fat, raise cholesterol and contribute to hardening of the arteries. Also, calories in verses calories out regulates body fat. Until we all gain a better understanding and knowledge on how to balance our food intake of carbohydrates, protein and fat, we will continue to lose the battle to win back our health, control our body weight and our fight against illness. Furthermore, in the field of sports, we will most certainly fall short of maximizing any of our athletic potential or even come lose to that great performance we all seek. Barry Sears in his excellent book, THE ZONE, believes that no athlete will ever reach their maximum athletic potential by eating a high carbohydrate (CHO) diet. The main fuels used during exercise are: I) carbohydrates - for high intensity work or anaerobic metabolism; ii) fats-for low intensity work or aerobic metabolism; provides twice the energy per gram aerobically than CHO iii) protein - for the building blocks to repair tissue. The body breaks down glucose (CHO) for its fuel. Glucose is stored as glycogen in the liver and muscles. It has a limited storage capacity. The bodies ability to store fat in the form of a substance called triglycerides is unlimited. For fat to be used as energy, triglycerides must be broken down into free fatty acids and then combines with carnitine which acts as a carrier to enter the mitochondria where energy is then produced. L-carnitine (found in red meat) helps to metabolize and inhibits the bodies absorption of (lipids) fat. So, in comparison to the limited amount of energy stored as glycogen, the unlimited supply of energy from fat is preferred fuel when exercise intensity allows. For maximum performance to be possible, all hormone levels MUST be in balance. To achieve success as an elite athlete, an athlete must have natural genetic gifts, correct training, an educated and knowledgeable coach and finally, the "CORRECT BALANCE OF FUELS". High performance or simply proper nutrition requires a change in our eating behaviour. Carbohydrates affect insulin levels How do we accomplish this change? Eating large amounts of carbohydrates (CHO)(sugar, bread, pasta) immediately prior to exercise causes blood sugar levels to go up, which in turn, causes insulin levels to go even higher to balance the surge of blood sugar into the system. In fact, insulin drives carbohydrates in the cell. This high insulin surge to balance the increase in blood sugar levels in fact, then lowers blood sugar which is called 'hypoglycemia' (the state of high insulin and low blood sugar levels). This is why eating a candy bar or other sugars before a workout has proven unsuccessful as a energy source. Now that we have a high insulin level, the body craves to be in balance again and thus to balance that 'hunger craving', eating carbohydrates again simply increases blood sugar levels - repeating the vicious 'yo-yo affect of cycle' known in the medical field as 'reactive hypoglycemia'. These surges also put your hormone levels out of whack which further disrupts the needed hormonal balance of the entire body. Hyperglycemia refers to a state of high blood sugar and low insulin levels often associated with diabetes. Finally, it's the high insulin levels which promotes storage of fuel in the adipose tissue and turn carbohydrates in to fat. Insulin converts excess glucose into fatty acids. Why do you think cattle are fed low fat and high CHO (grains) to fatten them up for sale? Look at the similarities in your diet. Therefore, you must control the rate of entry and timing of CHO into the body by "balancing" your intake of protein, carbohydrate and fat, thus controlling insulin hormone levels. To be in balance = to have 'your' optimal health = optimal training & performance levels = blood sugar & insulin in balance = eat equal amounts of CHO (40%), protein (30%), fat (30%) Did you know we can live without carbohydrates in our diet - but we cannot live without protein and fat. Eskimos are the healthiest people in the world and have almost no carbohydrates in their diet for months at a time. Carbohydrates are broken down into: I) glucose - found in grains, pastas, breads, cereals, vegetables; ii) fructose - found in fruit; iii) galactose - found in dairy products. Simple CHO such as sugars are released as glucose directly into the blood stream, increasing insulin immediately. Now, fructose and galactose have to be broken down I nthe liver first into glucose and then are released ata slower rate int othe blood stream, thus slowing down the release and amount of insulin into the blood. Excess glucose is converted in the liver into glycogen while at the cellular (muscle) level it is converted into glycogen or fat. Glycemic Index You must be careful of what carbohydrates you eat, based on their 'glycemic index' value - their amount of sugar content. Foods with high glycemic index are rapid insulin inducers. CHO with a high glycemic index include - I) greater than 100%: grain based food, puffed rice, corn flakes, instant potato, simple sugars - glucose; ii) at 100% - bread; iii) 80-100%: oat bran, white and brown rice, muesli, carrots, corn, bananas, ice cream. These will spike blood sugar and insulin levels allowing insulin to convert CHO (glucose) into fatty acid (fat). Furthermore, high CHO intake causes high increases in blood sugar and then an insulin 'rush' which then lowers your blood sugar. Because the brain uses glucose as its only fuel, this 'drop' in blood sugar causes mental fatigue, a decrease in mental alertness and a 'tired and sleepy feeling' associated with low blood sugar. Iv) Moderate inducers (50-80%) of insulin include; spaghetti, pasta, all brand cereal, orange, baked beans; v) 30-50% reduced insulin release: barley, apples, pears, peaches, grapes, lentils, kidney beans, peas, oatmeal, whole milk, yogurt vi) 30% or less: cherries, plums, grapefruit, fructose, soy beans, peanuts (The Zone). Insulin Inhibits human Growth Hormone It is insulin which influences ALL the human bodies' systems - hormones, growth, thyroid, pituitary gland, blood pressure and human growth hormone (HGH). "HGH is produced approximately every five hours in the body or by intense exercise until about the age of 20 (25) and very little after that (once a night). HGH is a natural anabolic hormone used in cell building and repair, which controls metabolism and regulates lean body mass to fat ratio. High insulin levels inhibits (blocks) the release of HGH. Eating high amounts of CHO one hour before or immediately after a workout will inhibit the release of this needed HGH. During a hard workout (weight training, running) micro tears occur in the muscle. Immediately, this 'exercise induced release' of HGH goes directly into the muscle to repair and strengthen it. Again, high insulin levels block the HGH from entering the muscle to do needed repair. All athletes must maintain a 'balanced' blood sugar - insulin level to enable the natural release of HGH. Furthermore, HGH stimulates the release of IGF (Insulin Growth Factor I and II) from the liver which interacts and reacts at the muscular level with testosterone and other local growth factors to stimulate muscle protein syntheses (growth) and reduce protein degradation (tissue breakdown and cell repair). This process is regulated by exercise and the amount of insulin released from eating within one hour of your workout. Other Dietary and Physiological Factors Cholesterol is manufactured primarily in the liver and in every living cell in the body. Lipoproteins carry cholesterol to the cells, bring food into the cell, eliminates waste and stabilizes cell membranes. LDL (Low density lipoproteins) is a bad lipoprotein which floats in the blood. When the cells are full of cholesterol and there is excessive LDL in the blood, it attaches to the walls of the arteries. If the cells cannot use this LDL, it usually leads to hardening of the arteries and a high cholesterol reading. HDL (high density lipoproteins) is a good lipoprotein which takes the toxic waste in the cell to the liver to dispose and detoxify it. Since each cell goes through a cycle of producing cholesterol, the low ebb of the cycle allows for the cholesterol from the blood to be brought in to the cells by the LDL. This lowers the cholesterol levels in the blood which is a good thing. A high insulin level forces the cells to over produce cholesterol, therefore, never needing cholesterol replenishment form the blood stream. The blood now has a high LDL cholesterol which is stored by hardening in the arteries resulting in high blood pressure, strokes and heart disease. These problems can be prevented by eliminating elevated insulin levels and a balanced glycemic index of food. The Lymph System All soft tissue cells (skin, lungs, blood and all organs) are covered with a liquid called lymph. The function of the lymph system in the body is to bring nutrients into the cells, take out toxins and debris and cleanse the cells. In fact, the dumping grounds for waste products from going into the blood stream. In order for this lymph function to be activated, the body 'must' have daily physical exercise. Without daily exercise all the quality food in the world cannot get into the cells, nor transport the toxins out of the cells. Nutritionally, it appears that micro algae in kelp and seaweed assist the lymph in doing their job. Asians have the lowest lymph cancer in the world. Alcohol is 'the' killer to any form of 'balance' or absorption of food. It lowers blood sugar and spikes insulin levels worse than sugar causing huge toxic imbalances. It causes you to be hungry and crave food to balance the insulin rush. What is alcohol? Beer is made from grain (hops) (CHO), liquor (barley, rye) and wine (grapes and sugar). All these (alcohol's) prevent, the liver from doing its normal function (filtering, cleansing all body wastes - garbage, poisons - and free radicals), damages muscles and nerves, prevents HGH release eventually resulting in liver damage. What Is A Healthy And Balanced Diet? How can we achieve a nutritional, healthy and smart diet? If we set specific daily training times, why not do the same for our nutrition? Firstly, eating smaller balanced meals at specific times throughout the day avoids that roller coaster affect of blood sugar surges caused by high CHO intake. Like training, rehearse your eating habits that will open up that "window of opportunity" for maximum health and performance. Secondly, one hour before workouts, "balance" your diet by eating 'balanced' amounts of low glycemic index CHO (40%), Protein (30%) and Fat (30%). This allows for the slow absorption of CHO and reduces that dangerous sugar - insulin surge. Carbohydrates wit h a low glycemic index (organic apples, pears, grapefruit, peas), balanced with protein and fat keeps blood sugar-insulin levels in check. Thirdly, eating within one hour after a workout greatly increases recovery (up to four times faster). This does not mean to carbo Load! Again, "Balance" (40-30-3-) must prevail and can best be accomplished quite simply taking a 40-30-30 'meal replacement' or sports nutrient supplement or select an option listed below. It is the quality of the correct foods and micro nutrients that you eat. It could be said: "You are what you absorb". Food is a drug! Eating the wrong foods and the wrong amounts at the wrong times is dangerous. By having high insulin and blood level, we increase the risk of diabetes, heart disease, cancer and illness. In sport we have poor quality workouts and often eat ourselves into injury while limited healing. What exactly can you eat before or during a workout or competition? Option #1: Apple (CHO) and Cheese (protein and fat) - contains the amino acid arginine which spikes HGH to higher levels. Option #2: Whole wheat or rye bread (CHO and peanut butter (protein and fat). Peanuts also have arginine and are a good fat that will slow down the entry of the sugar from bread into the body. Option #3: Whole wheat or rye bread (CHO) and chicken or turkey (protein) and butter (fat). In fact, fat releases an enzyme which burns fat. Option #4: 2% or whole Milk (CHO, protein and fat). Milk has the amino acid tryptophan which induces HGH release. NO skim milk. You need at least 2% fat in order to absorb vitamin D and Calcium. Option #5: Fruit (CHO) and protein (eggs - high in arginine) with NO bread which spikes blood sugar causing the fat in eggs to be converted in to bad cholesterol. Option #6: Power bar (40-30-30) or sports drink (40-30-30). Read the label. Know what is in your food! Option#7 Pure water is #1 in cleaning out waste and poison in the body to aid recovery and peak performance. Water also dilutes acid in the stomach. A loss of 1-2% water hurts performance. Proper hydration is a 24 hour issue. Creatine Monohydrate and Performance Creatine (CR) is a natural substance manufactured in the kidney, pancreas and liver which is stored (98%) in the skeletal muscles. Creatine is found mainly in meat, fish and to a lesser extent in milk. It aids recovery, slows down the rate of muscle fatigue and is an immediate alactic energy source (7 to 10 seconds only) which donates energy in the form of phophorous to help maintain and lengthen muscle contraction as follows: CR + P = CP (stored energy) ------------ ADP + P = ATP (energy) The body will produce 1 to 2 grams of creatine per day naturally. However, the body will stop producing its own natural CR if too much CR is being ingested into the system. For creatine to be best absorbed, it must be taken with food (balance 40-30-30 intake) to stimulate a sow insulin release. This can be done at meal time to ensure an even distribution of CR during the day. Mix CR with water or fruit juice. Since CR stays in the blood stream for about 1.5 hours and must be used by the muscle in that time, other possible options to take advantage of the 'window of opportunity' for CR supplementation are: I) take CR within one hour of a workout to provide an increased level of energy to increase the quality of the workout and to take advantage of the increased blood flow to muscles during training; II) take CR immediately after training to replace the muscle CR loss as soon as possible and to accelerate recovery. There are no known long-term side affects of CR use and it is safe to use. CR monohydrate is 88% CR while CR citrate is only 44% CR. Outstanding and renowned, University of Texas at Austin, track and field coach, Dan Pfaff states that: "hydration becomes a major concern when taking creatine. For the elite athlete, blood or urine analysis will tell you which trace minerals are needed to prevent possible injury. A good massage therap8ist will be able to read an athlete's body and detect muscle changes and potential problems. A calcium and magnesium imbalance tends to occur if creatine is abused or overused. Basically, the muscle stays in a contracted state, resulting in fatigue, cramping and eventually, the muscle blowing up. Because of a change in muscle dynamics and an increased demand on many other body systems and elements, dehydration and a sound knowledge of what micro nutrients are needed to prevent major muscle problems". Basic Creatine Monohydrate Protocol (5-6 week cycle) i) Loading Phase (1 week) *2 grams 3 X day for 7 days. Taken at breakfast, lunch and supper (for slow build up). Note: the high loading dose (20-40 gms/day) normally associated wit hcreatine use is no longer recommended because of possible risk of muscle cramping, rapid weight gain and side affects to coordination and balance. ii) Maintenance Phase (3 weeks) * 2 grams 2 X day for 21 days. Taken in the morning at breakfast and within on hour after workout with a balance of food or drink: carbo (40%), protein (30%), fat (30%) * 1 grams 2 X day for 7 days. Taken at lunch and within one hour after the workout with a balance of food or drink (40-30-30) iii) Unloading Phase (1-2 weeks) * No creatine. Meet individual athlete's needs to balance all bodies' systems. Remember, this information "IS" the newest cutting edge of nutrition. Share the knowledge and nutrition with your competition É let them load up on those carbs! TERMINOLOGY Catabolic - means breaking down (as breaking down glucose in to energy) Anabolic - means building back up Glycogen - is a polysaccharide; commonly called 'animal starch'; a form of CHO stored in the animal body for future conversion into glucose Glucose - is a crystalline monosaccharide; most important carbohydrate in body metabolism; formed during digestion; excess glucose is converted into glycogen by the liver; in tissue, glucose is converted (stored) into glycogen or fat Glycemic Index - the entry rate of CHO into the blood; the maount of sugar in food Insulin - produced in Islets of Langerhans in pancreas, a protein used essentially for oxidation and utilization of blood sugar Recommended Readings and Bibliography 1. Sears, Barry (PHD), "The Zone" Regan Books, Harper Collins Publishers, Inc., 10 East 53rd Street, New York, NY 10022, 1995 2. Colgan, Dr. Michael, "Optimal Sports Nutrition", Advanced Research Press, New York 1993 3. King, Ian and Waworth, Darron, "Creatine - A Guide For Athletes & Coaches" 1st Edition, March 1997, king Sports Publishing, PO Box 680, Toowong, Old 4066 Australia 4. Conversation & clinic notes with Loren Seagrave, Speed Dynamics (USA), Dan Pfaff (Univ. of Texas, Austin, USA), Jonathan Fowles (Univ. of Waterloo, Canada) Victoria McFarlane (Waterloo, Canada) If you have articles or info you would like to a share please let us know by using our submission form or emailing Larry Steinke [ MEET INFORMATION ] [ ANALYSIS & TIPS ] [ THROWS ARTICLES ] [ INTERVIEWS ] [ RECORDS ] [ RESULTS ] [ CLASSIFIEDS ] [ HOT LINK ARCHIVE ] [ DISCUSSION FORUM ] [ SUBMISSIONS ] [ THROWERS QUIZ ] [ GUESTBOOK ] | ||