It’s that time of year again… Spring is in the air & temperatures are rising – prompting those weekend warriors to get out and RE-COMMIT to their New Year’s Resolutions… This is a time when many don’t know what to wear (LOL) and most don’t know what to eat or drink.
I have been asked by many for advice concerning healthy food choices, including meal replacements, snacks, bars, & drinks.
In this segment “Fuel Sources” I will give my guide to which Energy products that I think will give you a jolt and which ones you should leave on the shelf…
Only a couple years ago if you asked someone how he or she fueled up for sporting games, meets, & matches, you might have gotten a blank stare. “Energy Foods” were limited to bananas or a bowl of spaghetti.
Today athletes of all ages and levels are aware of the importance of eating for their sport. “My eating habits are very important to my success…! Proper nutrition includes the consumption of precise amounts of protein, carbohydrates, and water each day.
I lift and carry weights for most of the day and usually I join in on 1 - 2 cardio classes or bootcamps. If that isn’t enough, I like to top it all off with 3 – 5 sets of hardcore tennis at least 4x’s per week. So in order to keep up my energy & blood sugar levels I tend to eat high-carb, high protein meals. I moderate my sugar & fat intake due to family health history. In general I eat 4 – 5 small meals per day. So the ongoing joke is that anytime someone calls me during the day, I am eating, going to eat, or just finished eating. This is funny and true, but keep in mind that these are small portions of food – enough to keep my energy levels up. An example of this is that I will prepare a large bowl of pasta with meat (chicken – turkey – sausage). I will than cut that meal in halves and eat one half after breakfast (2nd meal) and the other half for lunch (3rd meal) – along with multivitamins. Depending upon the rest of my day, as a (4th meal) I may snack on Roasted Peanuts, Almonds, Protein Shakes, Protein Bars, and Salads and… yes I have been spotted at Chick Fillet or Popeyes a time or two. At the end of the day I finish it off with a diner (5th meal), a protein shake, and 1 – 2 adult beverages…
Those are some of my choices – but let’s discuss some “Fuel Source” choices for the everyday (NON – PRO ATHLETE) individual.
First and foremost – STAY HYDRATED…! Okay – so now the question is with what…? It depends on how well you tend to eat in general and how long and hard you play. “If you follow a healthy diet, you’re not playing too hard or for too long, and it’s not too hot, you’re probably fine just drinking water and having some kind of high-carb meal a few hours before. But if those conditions change, sports drinks and some special foods may be beneficial.” Before a cardio class or playing basketball, tennis, football, or going for a long run I like to drink energy drinks. During the actual event I lean more towards sport drinks. After most sporting events I grab something with protein & carbs in it to help with the recovery process.
That said, not all energy foods and drinks are equally appropriate for all sporting events. Here’s a look at the good, the bad, and the unnecessary when it comes to fueling up.
SPORTS DRINKS
Gatorade, Powerade, and other highcarb sports drinks are perhaps the most widely accepted and applauded energy products. “Most of these drinks are scientifically engineered to have the best absorption in your body, providing energy, electrolytes, and fluids when you need them most.
A solid amount of research done by Universities (such as Florida – where Gator-Aid was born) and other independent studies backs the effectiveness of these drinks. One recent study found that players who consumed sports drinks had lower average body temperatures while playing than those who drank water, which could translate to more energy and endurance. But having too much can be problematic. If you already have a lot of carbs in your system, drinking a carb-rich beverage can upset your stomach.
Drinks like Accelerade, which contains both carbs and protein, help muscles recover faster after exercise. One recent study published in the International Journal of Sport Nutrition and Exercise Metabolism found these drinks were 15 percent more effective in rehydrating athletes than conventional sports drinks and 40 percent more effective than water. Other research has shown that even simple chocolate milk can improve recovery after a workout.
BOTTOM LINE: If you’re playing, or doing some sort of fitness for less than an hour, stick to water; otherwise drink about 16 fluid ounces of a sports beverage one hour before your match and another 5–10 fluid ounces during play. After you play, look for a drink that has both carbs and protein for recovery.
ENERGY DRINKS
THE
cloudy purple drink in my glass had scarier instructions than most prescription drugs.
I was to drink only a quarter-bottle of EndoRush at a time, and only if I was over 18 or under 50. You may not consume EndoRush if you have heart problems, highblood pressure, suffer from depression, or pregnant. After 30 minutes, I would need to assess my tolerance. I could not have any other caffeine or expose myself to excessive heat after drinking EndoRush.
Red Bull, SoBe Adrenaline Rush, and other energy drinks have become popular among younger athletes mostly due to the amounts of caffeine (usually about the amount in a small cup of coffee) and other “natural” herbal additives that promise to give an instant energy boost. These energy boost promises is very appealing to the college student who wants to stay up. A survey by the Simmons Market Research Bureau found that 62 percent of people ages 18 to 24 reported having used an energy drink during the previous week. But are they helpful and beneficial to you and your sporting event? Studies have definitely shown that caffeine can improve athletic performance in sports like cycling and running, caffeine has been shown to help athletes go longer, utilize carbohydrate stores more efficiently, and burn fat. But what may be good for an endurance athlete like a runner doesn’t necessarily translate to a tennis court, cardio class, or rock climbing… Although caffeine is “all natural” it’s just not appropriate for every sport. Many energy drinks have too much caffeine, which can be dehydrating, and are loaded with sugar, which can have an adverse effect on your bloodsugar levels and leave you feeling jittery or lightheaded.
(FYI) - Caffeine is now on the World Anti-Doping Agency’s list of monitored stimulants for tennis & many other sports. Herbal additives such as Guarana, which is basically an herbal form of caffeine, are also questionable. Relying on energy drinks can begin an addictive cycle.
BOTTOM LINE: If you react easily to caffeine, the weather is particularly warm, or you haven’t hydrated well, stick to sports drinks over energy beverages. If you’re accustomed to caffeine and you want to give it a try, do so on a day when you’ve already had a lot of fluids and you don’t have a big game, run or match on the line. Remember that “All Natural or Herbal” doesn’t mean ALL SAFE..! Some natural, herbal products DO NOT mix with some medications.
ENERGY BARS
It seems like there’s an endless variety of energy bars on the market, and each has its own marketing promise. Traditional bars like PowerBar and Clif Bar Energy Bar usually are about two-thirds carbohydrates and are best for getting amped up before playing or exercise. Higher-protein options like Balance Bar or Zone are better for afterwards, to help your muscles recover. Some bars also serve as a meal replacement for times when you don’t have a chance to eat a whole meal.
BOTTOM LINE: Choose your bars wisely. If you’re fueling up with a quick bite beforehand, eat a higher-carb option one to two hours before you go at it. After you play or train, eat within two hours for optimal muscle recovery, and look for a bar that has about 20 grams of protein (slightly more for men). And remember that energy bars aren’t low-calorie— most average between 200 and 300 calories per serving. So don’t just be eating them to be doing something.
GELS AND CHEWS
As recent as 2 – 3 years ago when I heard of gels and chews I immediately pictured marathon runners, cyclists or soccer players. Today energy gels and chews have found a place in just about every sporting arena around the world. So what’s all the hype you ask…? Its simple – they are high in sugar and designed for quick, easy digestion. They’re a good way to get energy in the form of carbohydrates when you’re in a hurry..! Gels, like Gu or PowerGel, can make you especially thirsty, so be sure to have them with water (avoid ingesting sports beverages and gels at the same time, since too many carbs at once can upset your stomach) – I keep warning you of this because you will find out the hard way and there ainte no bathrooms on metro, 395, 295, 495, Suitland or BW Parkway. There are a lot of items to choose from so do your research. I personally tend to stray away from gels and chews. If you feel the need for a quick energy burst, there’s always - plain ol’ honey!!!
BOTTOM LINE: If you’re in a marathon of any sort - gels and chews can help replenish lagging energy in a hurry. Just be sure to drink at least a cup of water (5–10 fluid ounces) to stay hydrated.
…but as always – I before you take anything read the labels and save your receipts because likely there's something in there that will not agree with you or raise your heart rate up past the point you're used to when you're exercising.
Give these options a try and as always – give me plenty of feedback…
~ PLAY HARD - LIVE WELL ~
Disclaimer: The information on this site is intended for educational purposes only. Statements have not been evaluated by the FDA and are not intended to diagnosis, cure, or prevent disease. All contents of this blog are carefully researched and studied; however, individual results may vary. If you have or suspect you might have a health problem, are pregnant or nursing; it is always advisable to consult with your own health care professional before starting any diet, exercise, or supplementation program. (including all natural herbal products)
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