spring 2007

The Magazine of the Sport Medicine Council of Alberta

Spring 2007

Special Sport Nutrition Edition

The Magazine of the Sport Medicine Council of Alberta

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2 SMCA Pulse Spring 2007

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Spring 2007 Vol. 20 No. 2 SMCA Board of Directors President Dr. Gordon Bell, Ph.D. Past-President Koralee Samaroden, BPE, PFLC Vice-President Dwayne Laing, BPE, CAT (c) Treasurer Darren Turchansky, CA Secretary Cst. Jennifer Drinnan ASSM Rep Position Currently Vacant SPC Rep Gabrielle Cave, BSc, P.T., MCPA AATA Rep Breda Lau, CAT (c) SSAA Rep Stephane Simard, MSc SNS Rep Jane Dawson-Edwards, R.D. Member at Large Ray Kardas, MA, MPE SMCA Employees Executive Director Jennifer Johnson, BPE Accounts Manager Janice Peters, BCom Director of Programs Michael Pugh, BPE & Services Communications Morgen Zoeller, BA Coordinator Pulse Magazine Published by:

Sport Medicine Council of Alberta 11759—Groat Road

Edmonton, Alberta, Canada T5M 3K6

Phone: (780) 415—0812 Fax: (780) 422-3093

Website: www.sportmedab.ca Email: [email protected]

Contents copyright 2007 by SMCA. Articles may not be reprinted without permission. The opinions are those of the respective authors and are not necessarily those of the SMCA. ISSN: 1181-9812 Publication agreement no. 40038086

Latest News from the SMCA…………………….Page 3 Upcoming Courses………………………….…….Page 3

The Glycemic Index and Exercise By Steve Johnson, Sport Nutritionist Ph.D. Candidate, University of Alberta Pages: 4-5

Sports Nutrition Myths By Christine Rosenbloom, Ph.D., R.D. Gatorade Sports Science Institute Page: 6

Fluids and Foods BEFORE Training/ Competition Sport Nutrition Advisory Committee Coaching Association of Canada Pages: 7-8

Fluids and Foods AFTER Training/ Competition Sport Nutrition Advisory Committee Coaching Association of Canada Pages: 9-10

Nutritional & Dietary Supplements—Frequently Asked Questions (FAQs)

Sport Nutrition Advisory Committee Coaching Association of Canada Pages: 11-12

Fluids for Athletes Sport Nutrition Advisory Committee Coaching Association of Canada Page: 13

Restaurant Smarts Sport Medicine Council of Alberta Sport Nutrition Resource Manual, 2nd Edition Page: 14

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Latest News from the SMCA

The Sport Medicine Council of Alberta Would Like to Thank our Partners for

their Ongoing Support:


Sport Nutrition Launch Recap! The SMCA would like to thank everyone who attended the launch party for our Level 1 Sport Nutrition Course. It was a fantastic event, and we were thrilled with the turnout and positive reaction to the course. A list of scheduled courses is available online at www.sportmedab.ca. The SMCA is hoping to make it down to Calgary to hold another launch party sometime in the near future. Anyone with questions about the course is encouraged to visit www.sportmedab.ca or contact the office at (780) 415-0812. Website Updates The SMCA is finishing up another round of updates to our website. Included in the updates will be SMCA board and staff bios, features on our corporate members and provider groups, as well as an expanded menu bar on the homepage for easier site navigation. We are also thrilled to introduce a special “Member Zone” area for SMCA members only. The password protected page will feature special opportunities, offers and information for SMCA members. More information in the months to come! Scholarships for Post-Secondary Students The SMCA, in conjunction with its provider groups, will be awarding four $500 scholarships students in the coming weeks. The award recipients are enrolled in a full-time sports nutrition, athletic therapy, physiotherapy or sports science program of study in Alberta. The winners’ names will be announced in next month’s Quicknotes. If you are interested in applying next year, visit the ‘Latest News’ section on our website. New Basic First Aid Kit Available The SMCA now offers a basic first aid kit, perfect for community leagues, clubs and teams on a tight budget. The cost of the kit is $65.00 + GST for SMCA members, $72.00 + GST for non-members. Everyone who purchases the kit also qualifies for our complimentary restocking service. Simply return the kit to the SMCA at any point during the year, and we will refill it to its original specification, and invoice you for the cost of the replacement supplies. To view a picture and a list of kit contents, please visit www.sportmedab.ca/shopping.html.

Offer valid until May 15, 2007. To order, please visit www.sportmedab.ca or call (780) 415-0812.

Upcoming SMCA Courses

Sport Nutrition Level 1 May 5, 2007 Edmonton May 5, 2007 Calgary Host: SMCA Host: SMCA Percy Page Centre Location to be decided 10:00 a.m.—3:00 p.m. 10:00 a.m.—3:00 p.m.

Athletic First Aid May 26, 2007 Edmonton June 2007 Calgary Host: SMCA Host: SMCA Percy Page Centre Location to be decided 8:30 a.m.—4:30 p.m. 8:30 a.m.—4:30 p.m.

Taping & Strapping May 27, 2007 Edmonton June 2007 Calgary Host: SMCA Host: SMCA Percy Page Centre Location to be decided 8:30 a.m.—4:30 p.m. 8:30 a.m.—4:30 p.m.

Sport Trainer Combination of the above two courses May 26-27, 2007 Edmonton June 2007 Calgary Host: SMCA Host: SMCA Percy Page Centre Location to be decided 8:30 a.m.—4:30 p.m. 8:30 a.m.—4:30 p.m. If you would like to register for any of the above courses, please visit www.sportmedab.ca or call (780) 415-0812.

researchers and professionals have found that diseases such as obesity, cardiovascular disease and diabetes are closely linked to consuming a high-GI diet. Consequently, organizations such as the Canadian Diabetes Association now advocate the consumption of more carbohydrate containing foods considered low-GI. For athletes and active individuals in general the con-sumption of low-GI versus high-GI carbohydrates may be beneficial for performance. In order to understand how the GI influences endurance exercise, 8 male recrea-tional runners consumed either a low-GI meal or a high-GI meal on two separate occasions after an overnight fast. Three hours after the meal they were asked to run at 70% of their VO2max until exhaustion. On average, the runners lasted 7 minutes longer on the treadmill after consuming the low-GI meal. This study suggests con-suming a low-GI diet before an endurance event may result in greater endurance compared to consuming a high-GI meal. In a similar study, 8 healthy active women consumed either a low or high-GI meal 3 hours prior to running on a treadmill for 60 minutes at 60% of their VO2max. During the exercise, the researchers found fat was being mobilized from body stores and most importantly, more fat was being used for fuel after consuming the low-GI meal compared to the high-GI meal.


The Glycemic Index and Exercise For the most part, people who maintain an active life-style understand the need to fuel their muscles with dietary carbohydrate. Carbohydrate in its simplest form—sugar (glucose) - is the preferred source of energy for the working muscle. Approximately 25 years ago, researchers at the University of Toronto coined the term ‘Glycemic Index’ or GI. The GI is useful because it explains how quickly or slowly blood glucose increases immediately after con-suming dietary carbohydrate when compared to a reference carbohydrate (50 g of sugar). Carbohydrate containing foods categorized as high-GI, such as white bread, result in a rapid increase in blood glucose whereas foods considered low-GI, such as pum-pernickel bread, result in a lower increase in blood glucose. Carbohydrate containing foods can be classified using the GI (see table below). Classification of Carbohydrate foods using the Glycemic Index ______________________________________________ High-GI (greater than 70) White bread or bagel Baked potato Soda crackers Watermelon Medium-GI (55-69) Banana Oatmeal Whole wheat bread Brown rice Low-GI (less than 55) Pumpernickel bread Sweet potato Plain yogurt Apple __________________________________________ - Values taken from Foster—Powell et al., International table of glycemic index and glycemic load values. American Journal of Clinical Nutrition 76(1):50-56, 2002 Because foods considered high-GI result in a greater increase in blood glucose, it has been hypothesized that consuming more high-GI foods compared to low-GI foods may be a health risk. And indeed, health

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By Steve Johnson Ph.D. Candidate, University of Alberta Edmonton, Alberta, Canada


What this suggests is that the combination of a low-GI diet and living an active lifestyle may help to promote weight loss. Why exercise capacity might be extended after consum-ing can be explained partially in relation to the fuel burned following a low-GI meal. Because the rise in blood glucose is slower following a low-GI meal, the availability of the primary fuel (i.e., glucose) is limited. When circulating glucose levels decrease, the back-up storage supply of glucose in the form glycogen located primarily in the liver and muscle are utilized. Typically, glycogen stores are depleted when participating in high intensity endurance events such as Nordic skiing or tri-athlon. The current research suggests consuming a low-GI diet prior to this type of exercise may spare glycogen stores through the mobilization of fat stores (fatty acids) which can then be burned (oxidized) to supply energy to working muscles. This sparing effect of glycogen may then lead to increased exercise capacity. As with most research, the more evidence the better and certainly this article does not provide all the evidence and of course more research is required in this area. Importantly however, the current evidence suggests consuming dietary carbohydrate considered low-GI can provide important health and performance benefits.

For more information regarding the Glycemic Index and exercise, contact the Sport Medicine Council of Alberta or a Registered Dietitian in your area. Steve Johnson is a Ph.D. candidate at the University of Alberta. His current research is focused on effective lifestyle (diet and physical activity) programs for people with type 2 diabetes and cardiovascular disease. He also has extensive experience in sports nutrition and has worked with many amateur, elite and professional athletes in western Canada.

Test Your Sports Nutrition Knowledge!

1. Water makes up what percentage of our body weight? A) 40 B) 20 C) 60 2. Carbohydrates are the preferred source of energy for the muscles. A) True B) False 3. One gram of fat equals how many calories? A) 4 B) 5 C) 9 4. Dried peas, beans & lentils (a.k.a. legumes) belong to

which Canada Food Guide group? A) Fruits & Vegetables B) Meat & Alternatives 5. Heme & Non-Heme are two types of: A) Calcium B) Iron C) Protein

Answers: 1-C, 2-A, 3-C, 4-B, 5-B

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Sports Nutrition Myths Athletes are always looking for a secret edge against the competition and what an athlete chooses for fuel can help. Because sports nutrition is an evolving area of sports science, it is prone to myths and misconceptions. You’ve probably heard of all these myths, but do you know the real facts? Myth #1: Sugar should be avoided before training and competition Sugar eaten before competition increases blood levels of glucose and insulin, which is not a bad thing. Sugar is a type of carbohydrate. Carbohydrate, whether in food or drink, taken before exercise can improve perform-ance. An athlete who is not fueled is a tired athlete who can’t perform at his or her best. Myth #2: Sports drinks are only needed for exercise lasting more than an hour Sports drinks can be beneficial in activities that last less than one hour, especially if the exercise is intense or occurs in hot, humid conditions. Professional athletes aren’t the only ones who benefit from sports drinks. Competitive athletes who play football, soccer, tennis, field hockey or basketball can benefit from the carbohydrate and electrolytes in sports drinks. Drinking sports drinks encourages athletes to drink more, which

is important since dehydration can occur in exercise lasting less than one hour. Using sports drinks is an easy way to improve performance and fight dehydration. Myth #3: Body image distortion is only a women’s issue Men are increasingly exposed to super male images—from the bodies of professional wrestlers to the covers of men’s magazines. Men are increasingly dissatisfied with their body’s appearance. Body dysmorphic disor-der, the preoccupation with an imagined or slight defect in one’s appearance, is recognized as a psychological disorder. Many coaches and athletes may be unaware that it occurs in both males and females. Myth #4: Vitamins and minerals give athletes extra energy Vitamins and minerals act as co-factors to unlock the chemical energy stored in food, but by themselves they do not give an athlete extra energy. This food is also a vehicle of entry for the vitamins and minerals the body needs to unlock food energy. A multi-vitamin mineral supplement might be necessary for some athletes, but by itself, it will not provide extra energy. Myth #5: The ideal ratio of nutrients is 40% carbohydrate, 30% protein and 30% fat Some diet plans recommend that 40% of energy come from carbohydrate, 30% protein, and 30% fat. Diets with these ratios can be detrimental to performance because they are low in calories and carbohydrates. Re-search shows a better diet plan for athletes is one that provides roughly 55% to 58% energy from carbohydrate, 12% to 15% protein and 25% to 30% fat. Fight sports nutrition myths • Be wary of information provided on commercial

web sites if the company’s goal is to sell product and the product is not backed by published

research. • Look for information provided by respectful organizations, such as the American College of Sports Medicine (ACSM) and the American Dietetic Association (ADA). • Bring in a sports nutritionist for a workshop with

your team on translating the science of nutrition into food plans.

• Check the Gatorade Sports Science Institute web site at www.gssiweb.com for information.

Christine is the Department Chair in the Department of Nutrition at Georgia State University and nutrition consultant for the Georgia Tech Athletic Association (Atlanta, GA).

By Christine Rosenbloom, Ph.D., R.D. Gatorade Sports Science Institute, 2006 www.gssiweb.org


Fluids and Foods BEFORE Training/ Competition Pre-exercise nutrition provides: • Energy • Physical comfort • Mental alertness Targets: • Optimal fluid intake • High carbohydrate, modern protein, and low fat Why? • To maximize fluid levels and prevent dehydration. • To supply food that is quickly and easily digested. • To ensure energy to train or compete. • To prevent hunger before and during exercise. Timing and meal/snack size are related. Generally allow: • 3-4 hours for a large meal to digest • 2-3 hours for a smaller meal • 1-2 hours for a small snack or blender/ liquid meal

or, whatever your own tolerance indicates Caution: Spicy, gas producing, fatty, and/or fibre-rich foods may cause discomfort. Products containing caffeine may also be problematic. Before exercise: • Drink 400-600 mL of fluid 2 to 3 hours prior. • Drink 150-350 mL fluid about 15 minutes before

exercise, depending on your comfort and sport. • Eat a meal or snack, high in carbohydrate, 2 to 4

hours prior. Ideal carbohydrate foods include whole grains, vegetables, fruit, juices, milk, yogurt, soy drinks, and legumes. Legumes are fibre-rich and can be gas-producing.

• If you have a “nervous stomach” before events, choose lower-fibre grain products, juice, pureed foods, or a meal replacement beverage.

Experiment with fluids and foods in training to find out what, and how much, is comfortable for you. Never try new foods or drinks before or during competition. CONVERSION: 250 mL = 1 cup = 8 oz. BEFORE—Focus on Fluid and Carbohydrate

Meal ideas—from home or on the go: The amount and type of food will vary according to the amount of time available between the meal/snack and the start of training or competition. Allow time for digestion. • Toast/bagel with jam, peanut butter, juice, yogurt • Oatmeal/cereal, milk, raisins, juice • Pancakes with a little syrup/spread, ham, juice • Grilled chicken sandwich, juice • Lean meat sandwich, carrots, milk, oatmeal raisin

cookie, fruit • Minestrone soup, cheese, crackers, vegetable juice • Chili, bagel, milk • Pasta with tomato/lean meat sauce, applesauce,

chocolate milk • Lentil soup, crusty roll, salad with a little dressing,

soy beverage Snack ideas: • Fruit (fresh, canned, or juice) • Fruit yogurt • Low-fat muffin, juice, or applesauce • Yogurt, social tea biscuits, juice • Pita with hummus, vegetable juice • Fig or oatmeal cookies, fruit, milk

Sport Nutrition Advisory Committee Coaching Association of Canada, 2006 www.coach.ca

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Snacks for backpack or car: • Dry cereal • Cereal, sport or energy bars • Juice boxes or fruit cup • Crackers • Dried fruit • Trail mix with cereal From these guidelines, make a list of the drinks and foods that work for you. • Plan ahead and be prepared. • Carry pre-exercise food. Avoid bacterial contamination of meals and snacks. Keep cold foods cold and hot foods hot. Bacteria reproduce quickly at room temperature. Before exercise, choose foods which are higher in carbohydrate and lower in protein and fat. This will allow quick absorption of carbohydrate energy from the food into the body. Include protein and fat sources during meals and snacks at other times during the day. For more information, please visit www.coach.ca.

The Sport Medicine Council of Alberta www.sportmedab.ca

THE BASIC FIRST AID KIT is perfect for community

leagues, clubs, and teams on a tight budget.

The kit is available to:

SMCA Members:$65.00+GST Non-Members:$72.00+GST

The SMCA is your source for…

Medical Supply & Kit Sales Sport Nutrition Course Medical Kit Rentals Athletic Taping Course Sport Medicine Library Sport First Aid Course

Whether you are involved with a

school, a team sport, or manage a recreation centre, having an ATHLETIC FIRST AID KIT

on-site and available is essential.

The kit is available to:

SMCA Members:$165.50+GST Non-Members:$185.75+GST

For more information, please call (780) 415-0812 or send an email to [email protected].

To order, visit www.sportmedab.ca/shopping.html!

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Fluids and Foods AFTER Training/ Competition Post-exercise, nutrition provides: • Energy and nutrients • Physical comfort: absence of hunger • Mental alertness Targets: • Optimal fluid and electrolyte levels • Carbohydrate to restore muscle glycogen • Protein to repair muscle damage • Nutrients to support health and a strong immune

system Why? • To replace lost fluid • To ensure energy and nutrients to recover and

prepare for the next event For rapid glycogen replacement, consume fluid and carbohydrate-rich foods 15 minutes (or as soon as possible) after exercise. Carbohydrate con-sumed immediately after exercise moves readily through

the blood stream and into muscles to replace glycogen. Within 2 hours, absorption rates slow to normal. AFTER exercise: • Drink 1 1/2 L of fluid for every kg of body weight

lost. • Consume some salty fluids and food for electro-

lyte (sodium) replacement and better fluid retention. • Eat a high carbohydrate meal/snack which includes

rapidly absorbed (high glycemic index) foods. • Have some lean protein food. • Avoid skipping meals. Be sure to eat your next

regular meal (breakfast, lunch, or dinner). The amount of food you consume immediately after exercise will vary according to the amount of time between your training or competition and your next scheduled meal or snack. Late night RECOVERY nutrition: After an evening training session or competition, it is never too late to eat your recovery meal. Plan a carbo-hydrate-based meal such as cereal with milk and fruit or a lean meat sandwich with juice. CONVERSION: 250 mL = 1 cup = 8 oz.


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AFTER—Focus on Fluid and Carbohydrate, and Protein After exercise, eat a snack immediately, followed by a balanced meal within 2 hours. Choose from all four food groups: Grain Products Vegetables & Fruit Milk Products Meat & Alternatives Meal ideas—from home or on the go: Plan foods to carry with you or food outlets where you can buy part or all of a meal. • Fruit juice, bagel (with jam), yogurt • Hot or cold cereal, milk, banana, juice • Egg, ham on an English muffin, juice • Lean meat sandwich or sub, carrot sticks, milk,

oatmeal raisin cookie, fruit • Minestrone soup, bagel, cheese, vegetable juice • Chili on a baked potato or with a crusty roll, milk • Pasta, vegetables and meat sauce, bread roll, juice,

applesauce • Bean burrito with vegetables, chocolate milk • Thick crust pizza with lean meat, vegetable topping, milk, fruit

Snack ideas: Pack snack items to have on hand. Some snacks can be part of your next meal. • Cereal/cereal bar, fruit, milk/yogurt • Pretzels, tomato or fruit juice • Bagel, peanut butter, jam, chocolate milk • Yogurt, crackers or cookies, juice • Pita and/or raw vegetables with hummus, milk • Canned beans and pita, vegetable juice • Fruit smoothie (fruit, milk, yogurt) and toast • Sport or energy bar, fruit, chocolate milk Snacks for backpack or car: • Dry Cereal • Cereal, sport, or energy bars • Juice boxes or fruit cups • Crackers • Tuna or beans in cans with pull-off tops • Dried fruit • Trail mix with cereal Avoid bacterial contamination of meals and snacks. Keep cold foods cold and hot foods hot. Bacteria repro-duce quickly at room temperature. Try recovery fluid and food in training to find out what is comfortable for you. Never try new food or drinks if you will be competing again within the next 48 hours.


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Nutritional & Dietary Supplements—Frequently Asked Questions (FAQs) A majority of competitive athletes consume dietary supplements, such as sport drinks, vitamins, minerals, and protein powders without any knowledge of whether these are needed or not. Nonetheless, common questions about supplementation frequently arise from this population. The following five questions address these common concerns about dietary supplement usage, selection, and safety. Q1: How do I know if I need to take a dietary supplement? Nutritional and dietary supplements are meant to supplement a regular diet with additional nutrients. The only way to precisely know if you need to take a dietary supplement(s) would be to have your current diet assessed. Dietary analysis software programs are available to evaluate your nutrition, such as EATracker on the Dietitians of Canada website. Alternatively, you could consult with a registered dietitian to analyze your nutritional intake to determine if you are in need of sup-plementing any part of your diet.

Q2: Who is most likely to need a dietary supplement? Individuals who have dietary restrictions or limitations such as vegetarians, food allergy sufferers, those with celiac disease, “picky” eaters, etc., are those most likely to need a dietary supplement. Others may need to take a dietary supplement because of therapeutic concerns, especially if they have low iron levels, a poor appetite, stress fractures or osteoporosis. Athletes supplement their diets with hopes of improving energy, exercise recovery, endurance and/or immunity. However, it is important to assess the quality of your diet before deciding to reach for a dietary supplement. Q3: I find dietary supplement labels to be confusing. Can I really trust what the label says? Under Canadian regulations there are two categories of supplements, both commonly used by athletes. “Nutritional supplements” include food products that are meant to help correct a diet that may be inadequate in energy and/or essential nutrients (e.g., sport drinks for fluid, energy bars for energy, etc.). Nutritional supple-ments are generally used as food and are therefore regu-lated by the Canadian Food Inspection Agency (CFIA) through the Food and Drug Act. Although the food labels of nutritional supplements have to be approved, the CFIA does not monitor the purity of every nutritional supplement on the market. As a result, there is a risk that a nutritional supplement may not be 100% pure and that it may contain ingredient(s) that are not declared on the food label. Currently, nutritional supplements in Canada are not required to have a DIN (drug identifica-tion number) as would a pharmaceutical product. “Dietary supplements” include vitamins, minerals, herbal and homeopathic preparations. Since January 1, 2004, Health Canada has been implementing new Natural Health Products Regulations to regulate the safety, quality, and effectiveness of dietary supplements available to Canadians. As these supplements meet Health Canada’s accreditation standards they will receive a licensing number along with a designation such as DIN (drug iden-tification number), DIN-HM (DIN with homeopathic medicine) or NPN (natural product number) to assure consumers that these supplements have met standards for safety, quality, and health claims. However, none of these designations will guarantee that a dietary supple-ment meets the World Anti-Doping Agency’s criteria. When reading a supplement product label, you will find information to guide you. For example, an ingredient list (in descending order), the “Nutrition Facts” panel,


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directions or suggestions for use, a lot number, an expiry date, as well as details about the product manu-facturer and distributor. While nutritional supplements may not have a DIN, products may claim to be of a particular grade (e.g. Pharmaceutical Grade). Whenever pertinent, the Nutrition Facts will state the % Daily Value of individual nutrients (e.g., carbohydrate, protein, calcium, iron, etc.) relative to the nutrient requirements of an average adult. Q4: What happens if I’m taking large amounts of vitamins, minerals and/or protein? The science of nutrition is still evolving. Nutrition experts have established tolerable upper intake levels (UL) for some nutrients. If you are taking one or more supplements that give you a total dosage for a nutrient that is greater than its UL, you may be at risk of adverse reactions. For example, if consuming certain vitamins in excess of your physical needs, you may experience a toxic reaction. If it is a surplus of protein you are con-suming, you may be storing this excess as body fat. Q5: How can I find out if the nutritional or dietary supplement that I have purchased contains any banned or restricted substances that might lead to problems with doping control? The World Anti-Doping Agency (WADA) has produced a list of banned and restricted substances which is available through the Canadian Centre for Ethics in Sport (CCES) in a publication entitled “The Substance Classification Handbook”. Compare the ingredient list of a supplement in question to the WADA Prohibited List to see if consuming the supplement may violate the anti-doping rules. However, regardless of whether the ingre-dient list is accurate, the athlete is ultimately responsible for any dietary supplement that he/she may choose to take. The only way to guarantee that a dietary supplement does not contain any banned or restricted substances that would lead to a positive doping outcome is through third party testing. Currently there are a few options for third party WADA supplement testing. The National Sanitation Foundation (NSF) International, a not-for-profit agency in the United States, the HFL company in the United Kingdom, and ConsumerLab.com are pres-ently conducting these tests with select dietary supplements. Following test protocols, specific batch and lot numbers of successfully screened dietary supplements are posted at the websites of these three organizations. It would then be the athlete’s responsibility to purchase these supplements according to their batch and lot numbers.

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Fluids for Athletes Sport Nutrition Advisory Committee Coaching Association of Canada December 2002 Fluids Are Important For All Athletes! Why? • To replace water lost during exercise. • To avoid decreases in performance due to dehydration. • To help maintain core body temperature within

acceptable limits. • To deliver carbohydrate during prolonged exercise (e.g., sport drink). • To provide electrolytes (sodium and potassium)

lost through sweat (e.g., sport drink). MONITOR YOUR FLUID LOSSES: • Ample, light coloured urine means well hydrated. • Dark, scant urine signals a need for more fluid. • Weigh yourself before and immediately after exer-

cise—see “Fluids after exercise” below. Fluids before exercise: Drink plenty of fluid daily to maintain weight and ade-quate urine output. • Drink 400—600 mL of fluid 2 to 3 hours before

exercise. • Drink 150—350 mL about 15 minutes before exercise. Try this in training to find how much fluid is comfortable. Limit beverages that contain caffeine and alcohol. Fluid during exercise: Drink enough fluid to maintain fluid balance. • Drink 150—350 mL every 15 to 20 minutes. • Test how much you can tolerate without discomfort. Athletes rarely consume enough to maximize the absorption rate of the digestive system. Fluids after exercise: • Replace fluid loss by 150% (about 1.5 L per kg

weight loss). For example, if 2 kg weight loss, drink 1.5 L x 2 (3L or 3000 mL) fluid.

• Include sodium with or in fluids consumed after exercise.

Sodium helps maintain electrolyte balance and the desire to drink. IMPORTANT—AWAY FROM HOME Although tap water may be “safe” to drink, variations in the bacteria may cause gastro-intestinal upset. Adding ice to drinks is the same as adding tap water.

250 mL = 1 cup = 8 fluid ounces 1 L = 4 cups = 32 fluid ounces 1 kg = 2.2 lbs. Acclimatize: If you expect to compete in a very hot environment, acclimatize yourself prior to competition by: • Training in a similar environment prior to depar-

ture • Travelling to the competition site at least a week

prior to competition and gradually increasing your training in those conditions.

If you are not acclimatized and you are exercising in hot, humid conditions, make sure your fluid replacement drink contains sodium, lightly salt the pre-competition meal or choose foods containing salt (tomato or vegeta-ble juice, salted crackers, low fat cheese). FACTORS THAT ENCOURAGE FLUID CONSUMPTION: • Easy access to the beverage • Chilled drinks (about 10 degrees C) • Flavoured fluids • Sodium added (0.5—0.7 g/L to enhance flavor). CARBOHYDRATE—ENERGY FOR ENDURANCE: If exercising for more than 1 hour, consume carbohy-drate with your fluids. • Commercial sport drinks containing 4% to 8% carbohydrate (40—80 g/L) are a suitable choice. Test sport drinks in training, not competition. You can make a fluid replacement drink by mixing: 500 mL unsweetened orange juice 500 mL water 1.25—1.75 mL salt One litre = 54 g (5.4%) carbohydrate and 0.5—0.7 g sodium. Avoid salt pills: Salt pills are too concentrated, need a lot of water for adequate dilution, and can lead to vomiting and diarrhea. Recovery after exercise: • Drink 1.5 L of fluid for every kilogram of weight

lost during exercise. • Consume high carbohydrate foods and drinks. • Consume foods containing sodium (tomato or

vegetable juice, pretzels, commercial soup, low fat cheese, salted nuts) and foods containing potas-sium (vegetables, fruit, milk, legumes, or meat) to replace electrolytes.

DRINK BEYOND THIRST—exercise dulls the thirst mechanism.

14 SMCA Pulse Spring

Restaurant Smarts Breakfast Ideas • Order dry toast and low fat muffins. Use jams,

honey, peanut butter or light cream cheese rather than butter.

• Choose poached, scrambled or boiled eggs, Canadian back bacon or ham rather than friend eggs, bacon and sausages. • Try pancakes, bagels, English muffins, French toast,

cereals and fresh fruit plates. Hold the doughnuts, croissants, sausage rolls and hash browns.

Lunch and Supper Ideas • Order plain sandwiches made with lean ham, tur-

key, chicken, roast beef, and low-fat deli meats. Sandwich fillings, such as egg salad, tuna salad, etc. are packed with high fat mayonnaise or salad dressing.

• Request salad with dressing on the side, and add sparingly. Caesar salad is a high fat choice.

• Broth soups such as minestrone, split pea, beef and barley, chicken with rice and vegetables, and chicken noodle are better than cream soups.

• Choose spaghetti with tomato or lean meat sauces; add only small amounts of parmesan cheese. Hold the garlic bread and opt for plain bread or buns, preferably whole wheat.

• Try thick crust pizza with vegetarian toppings instead of sausage and pepperoni. For athletes losing weight, try thin crust pizza. • Plain hamburgers (instead of sauces, cheese, and

bacon, try tomatoes, lettuce, relish and mustard).

• Plain burrito or tostada: hold the sour cream and guacamole. Limit the deep fried hard shell tacos.

• Choose a baked potato, but limit the butter, mar-garine and/or sour cream.

• Stir-fries served with steamed rice are high carbo-hydrate alternatives to the pasta routine. Watch the battered and deep fried chicken or beef (eg. ginger beef, lemon chicken balls, etc.)

• Opt for lower-fat desserts like: apple crisp, angel food cake, oatmeal raisin cookies, rice pudding, gingerbread cake, date squares, and frozen yogurt or try a decaf latte.

• Pop and coffee can be very dehydrating. Water, juices, and low fat milk are better fluid choices.

‘Restaurant Smarts’ is taken from the SMCA’s Sport Nutrition Resource Manual, 2nd Edition. If you would like to learn more about sport nutrition and are interested in taking the SMCA’s sport nutrition course, please visit www.sportmedab.ca to register or call (780) 415-0812 for more information.

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Sample High Carbohydrate Restaurant

Breakfast Suggestions McDonald’s/Fast Foods • Orange juice (175 mL, 6 oz) • Whole wheat pancakes, syrup • English muffin, jelly 85% carbohydrate 660 calories Lunch Suggestions Wendy’s/Fast Food • Plain baked potato • Chili (250 mL, 1 cup) • Chocolate shake 60% carbohydrate 1025 calories Dinner Suggestions Pizza • Cheese pizza (4 slices, 13”) • Large cola (355 mL, 12 oz) 63% carbohydrate 1070 calories Italian restaurant • Minestrone soup (250 mL, 1 cup) • Spaghetti (500 mL, 2 cups) • Tomato sauce (175 mL, 2/3 cup) • Parmesan cheese (15 mL, 1 Tbsp) • Rolls (2 large) 74% carbohydrate 915 calories

Nancy Clark, MS, RD; Sports Medicine Systems, Inc., Boston, MA 02167. Reprint permission granted, adapted to include metric measurements.

Sport Nutrition Course Topics

Fueling the Athlete Macronutrients Serving Sizes Daily Caloric Intake Hydration Sports Drinks Energy Drinks Sweat Rates Healthy Body Weights Competition Nutrition

Get The Competitive Edge You’re Looking For…

√ SMCA’s 5 hour Sport Nutrition Course

√ $60 including GST √ Taught by Sport Nutritionists

Registration includes: • workbook • handouts • • FREE nutrition tour •

• certificate •

VISIT www.sportmedab.ca

OR CALL (780) 415‐0812 FOR MORE INFORMATION

spring 2007

Documents

sport nutrition course

sport nutritionist

smca members

sports nutrition myths

university of alberta

edition page

website updates

launch party