Two questions come to mind that many think about when it comes to athletes and diet. High fructose corn syrup and protein! Let me explain something about both.
High fructose corn syrup is basically a concentrated form of sugar. You've all seen corn syrup I hope? It looks a bit like oil but it is really just liquid sugar made from corn. High fructose corn syrup is a way the industry can make corn syrup more concentrated by processing the sugars further. You end up with a very sweet ingredient for your food.
The problem with this stuff most aren't realizing is that the human body is not built to process this kind of sugar normally. It is difficult for our bodies to metabolize, thus making our bodies "freak out" in some aspects. As we all know, left over sugar gets converted into fat and stored in the body. Well this is concentrated sugar. This is usually where the problem comes along. What I have to say concerns the athlete though. In most cases HFCS will not destroy the athlete. We are constantly exercising and using sometimes up to 2 times as much energy as the non-athlete. This type of sugar, however, will only give a short burst of energy. You will see that Powerade has HFCS in it. If you are looking for longer lasting sorts of energy, you should grab some fiberful or whole grain options. Remember, you don't want a high sugar diet. This can lead to other unhealthy problems such as diabetes, fatigue, and dental cavities. Try to keep a moderate balance and only grab the sugar in smaller quantities.
So now with the protein. Most athletes associate growth with protein. This is correct. Protein is responsible for the growth and maintenance of your body and muscles. But check this out: unused protein gets turned into fat and the body isn't able to process extreme amounts of protein everyday. On top of that, When there is not enough carbohydrate in the diet (for example a low carb, high protein diet) the body will turn the proteins in your muscles into energy to use. That's right. It will break down your muscles you are trying to grow in order to do the activites you demand.
A balance between carbohydrate and protein is required to optimize your performance. I have been told by many that this ratio should be somewhere around 3:1 carbs to protein. So eat a plate of pasta with a chicken breast instead of just 3 chicken breasts, big guy.
You don't put the wrong fuel in your car; you should try this mentality with your body!
Thursday, January 26, 2012
Tuesday, January 24, 2012
An Apple a Day Keeps the Doctor Away?
So check this out.
Some people love this saying: "an apple a day keeps the doctor away."
I kinda like it too, but let me explain one thing about it. It's not completely true. The apple itself is extremely healthy of course, especially when eating it whole with the skin. It provides good fiber and a natural source of carbohydrate or energy. The micronutrients inside have been shown to help fight disease and cancer too, which is how you stay away from that doctor.
What I have to say is what about the other guys?? It does not have to be just an apple. It could be an orange (high vitamin C), a banana (high potassium), a carrot (high vitamin A), or spinach (high calcium and vitamin D). It doesn't rol off the tongue quite as well, but you could say "a piece of fruit or veggie a day keeps the doctor away." Honestly if you were asking me, I'd say more than one piece and aim for that 3 servings of veggies and 2 servings of fruit per day. This way you are keeping the doc at bay even more.
Another thing I'd like to explain about the saying: it's the mentality of the saying that makes it valid. If you are going to go and grab the apple instead of something else (like chips, soda, muffin, pizza, etc.) you are making the best decision. You're choosing a lower calorie, natural energy containing, fiber-ful snack instead of a greasy, fatty, high calorie, soon-to-be-in-food-coma snack.
So you make the call! Eat healthy and keep the doc visits down? Sounds good to me, this way I can stay on the court longer! You're best bet? Invest in a fruit basket that is the fist thing you see when walking into the kitchen. This way you will want o grab a to-go fruit on your way out the door!
Some people love this saying: "an apple a day keeps the doctor away."
I kinda like it too, but let me explain one thing about it. It's not completely true. The apple itself is extremely healthy of course, especially when eating it whole with the skin. It provides good fiber and a natural source of carbohydrate or energy. The micronutrients inside have been shown to help fight disease and cancer too, which is how you stay away from that doctor.
What I have to say is what about the other guys?? It does not have to be just an apple. It could be an orange (high vitamin C), a banana (high potassium), a carrot (high vitamin A), or spinach (high calcium and vitamin D). It doesn't rol off the tongue quite as well, but you could say "a piece of fruit or veggie a day keeps the doctor away." Honestly if you were asking me, I'd say more than one piece and aim for that 3 servings of veggies and 2 servings of fruit per day. This way you are keeping the doc at bay even more.
Another thing I'd like to explain about the saying: it's the mentality of the saying that makes it valid. If you are going to go and grab the apple instead of something else (like chips, soda, muffin, pizza, etc.) you are making the best decision. You're choosing a lower calorie, natural energy containing, fiber-ful snack instead of a greasy, fatty, high calorie, soon-to-be-in-food-coma snack.
So you make the call! Eat healthy and keep the doc visits down? Sounds good to me, this way I can stay on the court longer! You're best bet? Invest in a fruit basket that is the fist thing you see when walking into the kitchen. This way you will want o grab a to-go fruit on your way out the door!
Friday, January 20, 2012
Square Meals? What About a Hexagon?
People talk a lot about how to eat a nice, square meal 3 times a day and everything will be alright. I'm all for trying to make your meals beneficial and contain all the groups and whatnot, but I think forcing everything into just 3 times a day leads our bodies to crash and burn at times.
When we eat, most of the energy gets stored and made ready to use at a later time. Whenever you hear the word glycogen, this is what they are talking about. All those carbon chains involved in carbs, fat, and proteins get transformed into glycogen or chains of usable energy. You want these stores to be available throughout the day. A loss of the glycogen makes you feel groggy and tired and leads to naps and headaches. Because of this fact, you want to replace these stores when needed.
The easiest way to keep energy levels up and still be nutritionally sound is to eat more times during the day but less food at each time. It's quite simple. Take your normal day of eating 3 meals and split each up. You can either eat the same things just more spread out or you can learn to eat awesome snacks to take care of the gaps between meals.
The key to making this work is planning ahead. Brown bags at home and snack sized portions are a must. If you eat smaller meals (literally what you normally eat but less of it) work on making the snacks fiberful and nutritionally dense. Options I like for snacks include:
When we eat, most of the energy gets stored and made ready to use at a later time. Whenever you hear the word glycogen, this is what they are talking about. All those carbon chains involved in carbs, fat, and proteins get transformed into glycogen or chains of usable energy. You want these stores to be available throughout the day. A loss of the glycogen makes you feel groggy and tired and leads to naps and headaches. Because of this fact, you want to replace these stores when needed.
The easiest way to keep energy levels up and still be nutritionally sound is to eat more times during the day but less food at each time. It's quite simple. Take your normal day of eating 3 meals and split each up. You can either eat the same things just more spread out or you can learn to eat awesome snacks to take care of the gaps between meals.
The key to making this work is planning ahead. Brown bags at home and snack sized portions are a must. If you eat smaller meals (literally what you normally eat but less of it) work on making the snacks fiberful and nutritionally dense. Options I like for snacks include:
- Banana with peanut butter and skim milk
- Handful of mixed nuts and a glass of 100% fruit juice
- Bowl of cereal
- Peanut butter and jelly sandwich
- Cut up ANY vegetable and eat it fresh, maybe with some dressing
- A sandwich only using one slice of bread (like cutting it in half, and eat the other half later!)
Wednesday, January 18, 2012
What Food Claims Really Mean
Heres a fun list for all of you on what the claims on food packages really mean. There is regulation on these and all claims must meet a certain criteria. Here are some good ones!
- Fat-Free: less than 0.5 g of fat per serving
- Cholesterol-Free: less than 2 mg of cholesterol or 2 g or less of sat. fat and trans fat per serving
- Calorie-Free: les than 5 calories per serving
- Sugar-Free: contains less than 0.5 g of sugar
- Low-Calorie: contains 40 calories or less per serving
- Low fat: less than 3 g per serving
- High: food contains 20% or more of the Daily Value for a particular nutrient
- Good source: food contains 10-19% of the Daily Value for one nutrient
- Reduced: altered to contain at least 5% les of a nutrient of calories
- Light:
- Contains 1/3 fewer calories or half the fat of the food
- th sodium content has been reduced by at least 50%
- Healthy: must be low in fat and sat. fat and contain limited amonts of cholesterol (<60 mg) and sodium (<360 mg). Plus, any one item must have at least 10% of any of these: vitamin A, vitamin C, iron, calcium, protein,or fiber.
Monday, January 16, 2012
I'm Done, and Hungry
This has become a recent focus of my own. I have been going to practice or work out and leaving very hungry and wanting a ton of food. By the time I get home, I eat very little and sometimes the foods I choose upset my stomach. I just read this article by Marta Montenegro of Fox News Latino and found out some cool stuff to share with you all.
First rule: keep it simple. Basically don't go get the sauced up foods, the foods that are anything but basic, or anything you are unfamiliar with. Your stomach is telling you "I'm hungry" and you need to give it exactly that. Real food, real simple, real basic.
Some foods that are great to have after include oranges (mostly water but also electrolytes and carbs), bananas (good carbs, high potassium!), bagels and bars (quick, easily digestible carbs), and *surprise surprise* BEER. Beer is a source of carbs and contains calories to give you energy post haste. Also, beer is a liquid which increases digestion speed. Because beer is such a social drink, it can be easy to grab with friends after activity. The problem with beer is that it can upset an empty stomach. Drinking while empty can lead to sickness and a very quick buzz. So in order to not let that happen, eat first (a bagel and a banana for instance) then enjoy a couple brewskis with the gang.
For the most part, the timing of when you eat can be up to you. Eating within 30 min after woring out has shown to increase recovery, but not everyone's stomach is primed in that time frame. So, eat slow. Take things bite by bite until your stomach goes "Ok, bring it on," then go ahead and eat more or bigger. Remember we are trying to avoid that feeling of there being a brick in your stomach; I hate it and I know you all do too.
Finally, Liquids, liquids, liquids...You'll be dehydrated, guarenteed, so on the side have at least water, but if you can, get a carb heavy drink too like Gatorade, juice, or even a soda (caffeine has been shown to help ease post work out tummy stress). Liquids are more easily digested than food so if you are really having trouble eating, run for a smoothie, Gatorade, or other beverage. Or just have a smoothie because it sounds fantastic.
Have fun eating!
First rule: keep it simple. Basically don't go get the sauced up foods, the foods that are anything but basic, or anything you are unfamiliar with. Your stomach is telling you "I'm hungry" and you need to give it exactly that. Real food, real simple, real basic.
Some foods that are great to have after include oranges (mostly water but also electrolytes and carbs), bananas (good carbs, high potassium!), bagels and bars (quick, easily digestible carbs), and *surprise surprise* BEER. Beer is a source of carbs and contains calories to give you energy post haste. Also, beer is a liquid which increases digestion speed. Because beer is such a social drink, it can be easy to grab with friends after activity. The problem with beer is that it can upset an empty stomach. Drinking while empty can lead to sickness and a very quick buzz. So in order to not let that happen, eat first (a bagel and a banana for instance) then enjoy a couple brewskis with the gang.
For the most part, the timing of when you eat can be up to you. Eating within 30 min after woring out has shown to increase recovery, but not everyone's stomach is primed in that time frame. So, eat slow. Take things bite by bite until your stomach goes "Ok, bring it on," then go ahead and eat more or bigger. Remember we are trying to avoid that feeling of there being a brick in your stomach; I hate it and I know you all do too.
Finally, Liquids, liquids, liquids...You'll be dehydrated, guarenteed, so on the side have at least water, but if you can, get a carb heavy drink too like Gatorade, juice, or even a soda (caffeine has been shown to help ease post work out tummy stress). Liquids are more easily digested than food so if you are really having trouble eating, run for a smoothie, Gatorade, or other beverage. Or just have a smoothie because it sounds fantastic.
Have fun eating!
Saturday, January 14, 2012
The Banana
Let me tell you some fun things about bananas that you may or may not know.
Did you know bananas have a nice high amount of potassium? This potassium is a specific electrolyte needed in order to help your muscles function in the ways you intend. When dehydrated after practice, during the day or just afterwaking up (when everyone is dehydrated) a banana is a great thing to add to drinking water. Because it is a natural source of the stuff, the potassium gets absorbed nice and easily into the system. Hooray body.
Did you know that bananas are awesome to add to anything? Try making a smoothie, adding to the top of oatmeal, using old bananas to make banana bread, putting peanut butter on the top of a banana, or even warming one up in the oven and adding some whipped cream for a tasty dessert that's also nutritious.
Did you know that bananas are very low in fat, give about 1 gram of protein and 24 grams of carbohydrate? The types of carbohydrates you will find in the banana are low glycemic carbs that will give you longer lasting energy over time. This makes a nice profile in the snack category anyday! Plus the high amount of vitamin B6 will give you a slight energy boost too. Mmmmm...B6...
Did you know you can make your bananas ripen faster real easily? Take a brown lunch bag and but a cleaned banana and either a tomato or an apple in the bag and seal it tight. Leave it in a cool dry area and the ethylene gas produced by the tomato/apple will cause the banana to ripen faster. MIND BLOWN.
Bananas are cool, huh?
Did you know bananas have a nice high amount of potassium? This potassium is a specific electrolyte needed in order to help your muscles function in the ways you intend. When dehydrated after practice, during the day or just afterwaking up (when everyone is dehydrated) a banana is a great thing to add to drinking water. Because it is a natural source of the stuff, the potassium gets absorbed nice and easily into the system. Hooray body.
Did you know that bananas are awesome to add to anything? Try making a smoothie, adding to the top of oatmeal, using old bananas to make banana bread, putting peanut butter on the top of a banana, or even warming one up in the oven and adding some whipped cream for a tasty dessert that's also nutritious.
Did you know that bananas are very low in fat, give about 1 gram of protein and 24 grams of carbohydrate? The types of carbohydrates you will find in the banana are low glycemic carbs that will give you longer lasting energy over time. This makes a nice profile in the snack category anyday! Plus the high amount of vitamin B6 will give you a slight energy boost too. Mmmmm...B6...
Did you know you can make your bananas ripen faster real easily? Take a brown lunch bag and but a cleaned banana and either a tomato or an apple in the bag and seal it tight. Leave it in a cool dry area and the ethylene gas produced by the tomato/apple will cause the banana to ripen faster. MIND BLOWN.
Bananas are cool, huh?
Thursday, January 12, 2012
An Apology
Im sorry fans, especially after my last posts I told all of you I would be keeping up with this blog much better. I have not followed through. Let me explain myself.
When I got back to Italy, my brand new computer decided to not work. At all. The thing won't even open to my desktop. On top of that, we didn't have any internet until just yesterday when I went and bought some. It's been a little bit of a headache, but I am now back in working order using my friends free netbook.
Now that I am actually back, what would everyone like our focus to be? I think that this blog should have a focus for the new year and second half of my season (basketball).
Speaking of focus, this is an important concept to grasp before trying to accomplish goals. Without focus goals are lazily done or forgotten about. Focus can be a couple of things:
When I got back to Italy, my brand new computer decided to not work. At all. The thing won't even open to my desktop. On top of that, we didn't have any internet until just yesterday when I went and bought some. It's been a little bit of a headache, but I am now back in working order using my friends free netbook.
Now that I am actually back, what would everyone like our focus to be? I think that this blog should have a focus for the new year and second half of my season (basketball).
Speaking of focus, this is an important concept to grasp before trying to accomplish goals. Without focus goals are lazily done or forgotten about. Focus can be a couple of things:
- Hardy mindset to get through what you desire
- A system which rewards the person when good things are done
- A piece of paper with the goal written on it in a very open spot
- Friends working with you cooperatively
- Variation in accomplishing your goal in order to keep things fresh
Subscribe to:
Posts (Atom)