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No
need to overdo it when eating for sports
Oct 29, 08
Suzanne Havala Hobbs
If you’re in the habit
of morning runs or daily tennis matches, rest assured you
are making a sizable contribution to your good health.
Whether your activity level merits special attention to your
diet is another matter.
Readers frequently ask me for advice about special dietary
supplements, foods and drinks marketed for athletes. They
want to know whether something they can eat or drink will
help them perform better or recover more quickly from exercise.
In part, the answer depends upon what kind of athlete you
are.
Most of us fall somewhere along the continuum of couch potato,
weekend warrior or sporadic exerciser, and those who do some
sort of moderate to vigorous physical activity at least a
few times each week.
We may be walkers, stair climbers, neighborhood runners, cyclists
or regular doers of yoga, Pilates or the weight circuit at
the gym.
It’s all good. But there’s a difference between
the needs of people who engage in this level of activity as
compared to elite athletes who train – often professionally
– at a much higher, more intense level over longer periods
of time.
Elite athletes sometimes need counseling to address special
dietary needs that may come with unusually high levels of
physical stress. For example, an Olympic athlete in training
may burn so many calories that they need coaching on how to
meet their energy needs.
Let’s face it, that’s not a problem most of us
are likely to encounter.
Most physically active people can meet their nutritional needs
from an ordinary, balanced diet with enough calories to maintain
an optimal weight.
Other ideas are often a carryover from sports nutrition myths
of the past or clever marketing campaigns that make people
think they need something they don’t. Examples of common
misconceptions include:
* Active people need special fluid replacements. Not true.
Some high-level athletes may benefit from the added sodium,
potassium and chloride in sports drinks, but for the majority
of us, they’re just expensive sources of water. Plain
water is the best beverage for most normally active people.
* Special sports snacks are better than regular food. Nope.
Liquid meal replacements, shakes, energy bars, sports gels
and chews are marketed as good ways to get a shot of energy
before or after a workout. Some contain added sugar, caffeine,
herbs and supplements.
But most of us don’t need the concentrated dose of calories
many of these products contain.
Most sports snacks are the nutritional equivalent of a designer
granola bar or candy bar. You’d get more of what you
need – fiber, fluid, and health-supporting phytochemicals
– from an ordinary piece of fruit and save money, too.
* A steak dinner is a good meal. Wrong again. But years ago,
a typical training table meal included a large steak with
an anemic iceberg lettuce salad the night before the big game.
A mix of nutrients from vegetables, whole grains, fresh fruit
and a more modest dose of protein is a healthier choice for
everyone.
But this is general advice. Many people have issues and questions
best addressed through individualized diet counseling from
a registered dietitian. Where can you get this guidance?
One source is the American Dietetic Association. The ADA telephone
referral service can be reached by calling 1-800-366-1655.
Sports, Cardiovascular and Wellness Nutrition, a subgroup
of the ADA with members who specialize in sports nutrition,
is another source. The group’s web site allows visitors
to click on an interactive map of the U.S. to find a local
sports nutritionist. Go to www.scandpg.org/mapsearch.php.
Another good resource: books and a blog maintained by well-known
sports nutritionist Nancy Clark. See www.nancyclarkrd.com.
It’s a challenge to find ways to stay physically active.
Fortunately, it’s easy to eat well to support your exercise
routine.
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