Simple Sports Nutrition with Real Food

As easy-to-understand as cereal and milk

Many dietitians live by the mantra of, “food first.”  We encourage and prefer that our patients or clients obtain their nutritional needs through food versus supplements because most often, real foods can supply nutritional needs and are safer, more affordable, more accessible and can often be more palatable. Nevertheless, athletes and adults who engage in physical activity and are hoping to optimize training seek out the latest and greatest supplement that will give them “an edge” over competitors. It is important to remind athletes and adults that a solid diet is no match for any sports supplement on the market.  Combine a well-balanced diet with proper pre- and post-workout nutrition and both athletes and adults can meet nutrition needs through real foods and maximize training efforts.  Though they can be convenient, supplements are not necessary, especially for “average” adults (as opposed to elite athletes) and kids who engage in 1 to 3 daily hours of physical activity. 

Athletic training coupled with proper meal and nutrient timing, especially proximal to physical activity, can result in greater strength gains, enhanced performance, improved body composition, better workout recovery and even better mood, post workout¹.  Many questions still remain, however, as to the best fueling protocol.  Studies are conflicting and there are many factors to consider, such as whether the individual is an untrained versus trained athlete, is engaging in strength versus endurance activity and whether it is an older versus younger athlete, all of which have unique needs and respond differently to training, fueling and refueling ^{1, 2}.  Additionally, there are mixed results pertaining to complex versus simple (or low glycemic index versus high glycemic index) carbohydrates and pre- versus post-workout timing and even the oft-cited “30-minute post-workout window,” for refueling³.

Despite the many considerations, there are two important nutrients we can agree upon—protein and carbohydrate.  Consumption of protein and carbohydrate foods before and after a workout results in increased protein synthesis, maximum glycogen storage and even improved immunity³.  The International Society of Sports Nutrition recommends 6 to 20 grams of high quality protein and 30 to 40 grams of carbohydrate before and after exercise for maximal benefits ¹.

Based on these recommendations and in keeping things simple, affordable and accessible for the average adult, a great pre- and post-workout snack for kids (or adults) is cereal and milk (or yogurt).  In fact, a study from The University of Texas at Austin found that consumption of cereal (the study tested corn flakes) and milk resulted in improved protein synthesis, compared to a carbohydrate-only sports drink when consumed post-workout ⁴. 

Some of your favorite cereals may be a good source of carbohydrates to sustain energy.  Look for "100% whole grains" on the ingredients list.  If you are gluten-free (GF), oatmeal or corn based cereals (check the label to certify if they are gluten-free) are a great option too.  Also, consider looking at the sugar content in the nutrition facts label, try to keep it under 10 grams per serving (which can be anywhere between 2/3 of a cup to 1 cup).  

A great source of protein to pair cereal with is yogurt.  There are a few different types of yogurt (some with a lot of sugar and some with little to none added).  In the last several years,  high protein Greek yogurt and Icelandic Skyr have thicker consistencies and 8+ g of protein in a serving (some have as much as 20 g per cup or the equivalent of a chicken breast).   Double check the label to keep the amount of sugar down or get plain yogurt and add sweeteners as desired. 

1.      Kerksick, Chad et al. “International Society of Sports Nutrition Position Stand: Nutrient Timing.” Journal of the International Society of Sports Nutrition 5 (2008): 17. PMC. Web. 31 Mar. 2015.

2.      Hulmi, Juha J, Christopher M Lockwood, and Jeffrey R Stout. “Effect of Protein/essential Amino Acids and Resistance Training on Skeletal Muscle Hypertrophy: A Case for Whey Protein.” Nutrition & Metabolism 7 (2010): 51. PMC. Web. 31 Mar. 2015.

3.      Aragon, Alan Albert, and Brad Jon Schoenfeld. “Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?” Journal of the International Society of Sports Nutrition 10 (2013): 5. PMC. Web. 31 Mar. 2015.

4.      Kammer, Lynne et al. “Cereal and Nonfat Milk Support Muscle Recovery Following Exercise.” Journal of the International Society of Sports Nutrition 6 (2009): 11. PMC. Web. 31 Mar. 2015.

Kym Wroble is an in-store registered dietitian for Hy-Vee (a large, Midwestern grocery store chain).  She completed her undergraduate coursework at Dominican University in River Forest, Illinois and completed her internship with Iowa State University.  She has also worked for Scoot County WIC, prior to Hy-Vee. 

Kym played varsity volleyball at Dominican University and also at Augustana College in Rock Island, Illinois. She continues to enjoy a very active lifestyle: playing indoor and outdoor hockey, running, weight lifting, taking exercise classes and training for the JDRF Race to A Cure Diabetes century ride every summer. She is extremely passionate about sports nutrition and hopes to one day be the registered dietitian for the Chicago Blackhawks.  

Gluten-Restricted Athletes: Are They At A Disadvantage?

It is estimated that 1 in 133 people in the United States have celiac disease, and 6% of the population is gluten intolerant. Whether due to a diagnosis of celiac disease or non-celiac gluten sensitivity (NCGS), the gluten-restricted athlete faces possible threats to their performance.

Gluten consumption in the case of a celiac diagnosis will damage the small intestinal villi and interfere with the absorption of nutrients. Failure to comply with a gluten-free diet will result in a lack of energy and diminished performance capacity. Nutrients of primary concern are iron, calcium, vitamin D, folate, zinc, and vitamin B12. Those newly diagnosed with celiac disease may need temporary supplementation as their intestinal lining heals.

Gluten may further impede performance as it can cause abdominal pain, diarrhea, indigestion, and chronic fatigue if not eliminated from the diet when necessary. Long-term complications include anemia, vitamin and mineral deficiencies, and bone mineral loss (which can lead to osteoporosis and further bone damage).

The gluten-free athlete must ensure adequate carbohydrate intake to fuel activity. Non-gluten grains include: amaranth, arrowroot, buckwheat, chickpea, lentil, corn, millet, potato, quinoa, rice, and sorghum.

A drawback of gluten-free carbohydrate sources is their lower fiber content. Athletes need ~25-35 g fiber/day, which can be met by incorporating gluten-free fiber sources from other food groups, such as fruits, vegetables, legumes and nuts. Fiber should be introduced into the diet slowly, with adequate water consumption and physical activity to support motility.

It is important to maintain an overall balanced diet, including protein, fruits, vegetables, and healthy fats. Fresh fruits and vegetables are naturally gluten-free. Canned products are acceptable if packed in water, rather than syrup or other substances, as these products may contain gluten.

Meals and snacks should be planned ahead of training and competition, especially if on the road. It is advised to always have a snack handy. Some convenient options include dried fruit/nut trail mix, rice cakes with peanut butter, a piece of fruit, or gluten-free sports nutrition bars.

Athletes should notify team health care members (dietitian, athletic trainer, physician, etc.) of their dietary restriction. Gluten may be present in sports foods, supplements, and catering at group meals. Alerting the staff can help avoid possible contamination.

It is advisable to check food labels on all sports foods and gels, and to seek out items marked gluten-free. Safe brands and products include: Gatorade, PowerBar Protein Plus Powder, PowerBar Gels, Gu Energy Gels, Ensure, Lara Bar, KIND Bar, PURE Bar, Clif Builder’s Bar, and Odwalla.

With the appropriate planning, support, and education, the gluten-free athlete can meet all of their nutritional needs and avoid any detriment to their performance.

Jessica Pearl, MS, RD, CSSD, CSCS, CLT is a Registered Dietitian and Exercise Physiologist in private practice in New York City. She has a Bachelor of Science in Kinesiology from the University of Michigan and a Master of Science in Applied Physiology & Nutrition from Columbia University. For more on Jessica visit jpearlnutrition.com or email her at jessica@jpearlnutrition.com.

Fast Food after a Workout?

Despite everything we know about healthy eating, sometimes it’s nice to enjoy a mouth-watering burger, crispy fries, and an ice-cold carbonated beverage. Even after exercise. That’s right, fast food can actually help you recover from a workout according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism.

The Details

Researchers compared sports supplements to fast food on glycogen recovery and exercise performance. The subjects were 11 well trained men who performed a 90-minute glycogen depletion ride followed by four hours of recovery. The subjects consumed approximately 230g of carbohydrates, 27g of protein, and 35g of fat as either sports supplements or fast food at zero and two hours. Following muscle biopsies, a 20k (124 mile) time-trial was completed. Tables 2.1 and 2.2 show what the athletes ate.

I’m Lovin’ It

Blood samples were analyzed at seven, 30-minute intervals after exercise for insulin and glucose. The researchers found no differences in the blood glucose or insulin responses. Additionally, the rates of glycogen recovery were similar among both groups and there was no difference in the 20k time-trial performance.

Not So Fast

The results of the study does not mean you should visit your local burger joint after each workout. In fact, this study is of little relevance to the majority of athletes. Few are willing to perform steady-state cardio for 90-minutes and then perform a 20k time-trial. However, in terms of recovery following a long steady-state bicycle ride, the source of your carbohydrates, fats, and proteins does not appear to matter. When analyzing this study, I think it’s also important that you do not combine the idea of health and performance. This study did not look at the effect of long-term fast food consumption on health. It simply looked at the effects of glycogen restoration and performance.

Gavin Van De Walle is an ISSA Certified Fitness Trainer, a freelance writer on topics of fitness and nutrition, and a dietetic student at South Dakota State University. Once Gavin becomes an RDN, he will aim to achieve the distinguished Certified Specialist in Sports Dietetics (CSSD) credential. Gavin can be reached at gavin.vandewalle@jacks.sdstate.edu.  

Cramer MJ, Dumke CL, Hailes WS, Cuddy JS, Ruby BC: Post-exercise Glycogen Recovery and Exercise Performance is Not Signifantly Different Between Fast Food and Sports Supplements. Int J Sport Nutr Exerc Metab 2015.

Gluten-Restricted Athletes: Are They At A Disadvantage?

It is estimated that 1 in 133 people in the United States have celiac disease, and 6% of the population is gluten intolerant. Whether due to a diagnosis of celiac disease or non-celiac gluten sensitivity (NCGS), the gluten-restricted athlete faces possible threats to their performance.

Gluten consumption in the case of a celiac diagnosis will damage the small intestinal villi and interfere with the absorption of nutrients. Failure to comply with a gluten-free diet will result in a lack of energy and diminished performance capacity. Nutrients of primary concern are iron, calcium, vitamin D, folate, zinc, and vitamin B12. Those newly diagnosed with celiac disease may need temporary supplementation as their intestinal lining heals.

Gluten may further impede performance as it can cause abdominal pain, diarrhea, indigestion, and chronic fatigue if not eliminated from the diet when necessary. Long-term complications include anemia, vitamin and mineral deficiencies, and bone mineral loss (which can lead to osteoporosis and further bone damage).

The gluten-free athlete must ensure adequate carbohydrate intake to fuel activity. Non-gluten grains include: amaranth, arrowroot, buckwheat, chickpea, lentil, corn, millet, potato, quinoa, rice, and sorghum.

A drawback of gluten-free carbohydrate sources is their lower fiber content. Athletes need ~25-35 g fiber/day, which can be met by incorporating gluten-free fiber sources from other food groups, such as fruits, vegetables, legumes and nuts. Fiber should be introduced into the diet slowly, with adequate water consumption and physical activity to support motility.

Source

It is important to maintain an overall balanced diet, including protein, fruits, vegetables, and healthy fats. Fresh fruits and vegetables are naturally gluten-free. Canned products are acceptable if packed in water, rather than syrup or other substances, as these products may contain gluten.

Meals and snacks should be planned ahead of training and competition, especially if on the road. It is advised to always have a snack handy. Some convenient options include dried fruit/nut trail mix, rice cakes with peanut butter, a piece of fruit, or gluten-free sports nutrition bars.

Athletes should notify team health care members (dietitian, athletic trainer, physician, etc.) of their dietary restriction. Gluten may be present in sports foods, supplements, and catering at group meals. Alerting the staff can help avoid possible contamination.

It is advisable to check food labels on all sports foods and gels, and to seek out items marked gluten-free. Safe brands and products include: Gatorade, PowerBar Protein Plus Powder, PowerBar Gels, Gu Energy Gels, Ensure, Lara Bar, KIND Bar, PURE Bar, Clif Builder’s Bar, and Odwalla.

With the appropriate planning, support, and education, the gluten-free athlete can meet all of their nutritional needs and avoid any detriment to their performance.

Jessica Pearl, MS, RD, CSSD, CSCS, CLT is a Registered Dietitian and Exercise Physiologist in private practice in New York City. She has a Bachelor of Science in Kinesiology from the University of Michigan and a Master of Science in Applied Physiology & Nutrition from Columbia University. For more on Jessica visit jpearlnutrition.com or email her at jessica@jpearlnutrition.com.