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April 2008 Highlights of Sport Nutrition Magazine Articles |
I recently took a weekend trip to visit my old triathlon training buddy in Victoria, BC. She informed me of a recent rebirth of magazine articles about "high protein" diets aimed at runners and triathletes. As a result I found myself stocking up on running and triathlete magazines for my flight back to Calgary. I did not find any high protein promoting articles, but I did find some good articles on nutrition written by creditable nutrition professionals. Here is a review of what I found… "The GI diet for Runners" by registered dietitian Bobbi Brabarich, in the April 2008 issue of Canadian Running magazine. This article is an excellent review of the glycemic index (GI), the research behind the GI and what it means for athletes. The author also provides a good review of the amount of carbohydrates you need before, during and after exercise. The take home message: Consuming the right amount of carbohydrates during endurance exercise will ensure you perform at your best. From an overall health perspective, low GI foods are usually healthier choices because they are often higher in fibre, less refined and contain more vitamins and minerals. But from a performance perspective choosing whole grain products over white will likely not make you perform better during an event. "What have you got to lose?" by Dimity McDowell, in the April 2008 issue of Runner's World magazine. April is Runner's World "Weight-Loss Special" edition. Ms. McDowell's article highlights 4 different runner's (2 women and 2 men) and their weight loss goals and strategies. Each person is provided with a nutrition plan, developed by well established sport nutritionists, and a training plan designed by a trainer. You can view their plans and follow their progress blogs by visiting this link. The take home message: See Nancy Clark's 10 Nutrition Rules of Weight Loss posted on the Runner's World site. "The buzz about caffeine" by professional Australian triathlete Pip Taylor, in the April 2008 issue of Triathlete magazine. Pip is currently studying for a Medical Science degree with hopes to eventually do a Masters in Sports Nutrition. Her article is a great review of the evidence on caffeine and athletic performance. She provides basic guidelines regarding how much caffeine may help enhance performance, who it will benefit the most and what caution should be used. The take home message: When taken between 1 to 3 mg/kg and used correctly, caffeine may act as an ergogenic aid. We must remember that it is a drug and can have serious consequences if not used correctly. "Just because everyone else is using something does not mean that it is right for you." "Speed eating: nutrition tips for spring training" by sport nutritionist Rebecca Marks Rudy, in the April 2008 issue of Triathlete magazine. Ms. Marks Rudy discusses the spring phase of training, which commonly brings more intensity and speed work, and how this affects your nutrition needs. She emphasizes the importance of eating enough calories and carbohydrates earlier in the day to help recover from early morning workouts and prepare for after work training. She also reviews post-workout recovery nutrition. The take home message: Distribute your food intake throughout the day to fuel performance, manage hunger and support recovery. Stick to fluids for early morning sessions. Try to eat about 2 hours prior to a later day workout, and choose foods that will not upset your gastrointestinal track (liquid or semi-liquid energy that is lower in protein and fat). Post workout nutrition should be consumed within 30 minutes of completing the workout and a 3:1 to 4:1, carbohydrate to protein ratio may promote better recovery. All of these articles provided good reviews of some hot sport nutrition topics. I would recommend picking up any of the above mentioned magazines and reviewing these articles for further information. If you are looking for more practical advice specific to your lifestyle and athletic goals please email me at kimyoung.rd@gmail.com to arrange for a nutrition consultation appointment. |