More Than Macros

June 18, 2015June 18, 2015Leave a comment

Have you ever noticed that some people get sick less often, have much far more energy, and just have more zip? For a professional athlete, being tired affects performance, recovery and injury which ultimately can result in career success or failure.

On the face of it, one of my most recent clients had the perfect diet. As a young front row professional in rugby, weight needs to be at least 100 kg. His weight is stable at 100kg indicating that calories from food is balanced with the calories the body is using up. He has a respectable balance of carbohydrate (45%), protein (25%) and fat (30%), which he diligently records on the nutrition app myfitnesspal. Permission to polish the halo?

The problem: his body fat is too high (16%), and he needs to build muscle mass, while maintaining the 100kg weight.

Essentially, we need to reduce calories to drop body fat, yet increase calories to build muscle (with a strength training programme in place to stimulate muscle growth). A physiological conundrum. This is a tricky scenario, and one that needs to be managed over the long term rather than in the few weeks before pre season training starts.

During our hour long consultation, I gathered detailed info on food & fluid intake, training schedule and body fat (using skin fold callipers). Even before the a detailed computer analysis of nutrition quality, I could see that his diet was high in refined carbohydrates (sugary breakfast cereals, chocolate, sweets, bread, rolls), and low in vegetables and healthy fats.

The solution: quality and timing of food is as important as quantities of calories, carbs, protein and fat. Regular meals and snacks through out the day, with specific nutrient timing around training sessions, can make the difference between food used for fat storage or muscle building. Using foods which not only meet the macronutrient targets, but also add extra punch nutritionally can manage the body’s mind bogglingly complex metabolism to meet these targets.

My client’s detailed nutrient analysis showed: Very low: vitamin C, vitamin A, vitamin E, vitamin K, folic acid and omega 3 fats. High in saturated fats and refined carbohydrates. This backs up my observation that he eats a lot of processed food (mainly bread and sugary breakfast cereals, chocolate and sweets), not enough veg/fruit or wholegrain carbs, and no fish.

So what? Why does this matter??

Here’s a table showing what these nutrients do in the body:

Nutrient	Function	Source
A	Antioxidant: scavenges free radicals produced by exercise. Skin healing	Fish, liver, green vegetables, carrots, yellow and orange fruit
E	Antioxidant: scavenges free radicals produced by exercise	Vegetable oils, nuts
K	Formation of bone proteins, blood clotting	Leafy green vegetables
C	Wound healing, bone & blood vessel health	Citrus fruit, tomatoes, potatoes, broccoli, strawberries, peppers
Folic Acid	Making red blood cells	Green vegetables, fruit
Omega 3 fats	Anti inflammatory, muscle and wound healing, reduces muscle soreness after exercise	Salmon, mackerel, sardines, walnuts, flaxseed

What happens when you lack these nutrients?

more tired and lethargic – less zip
more likely to get sick
sorer muscles after weights and rugby sessions
take longer to recover, having an impact on following training sessions and games
injuries and niggles can take longer to heal

The bottom line:

If you think it’s ok to exist on white bread, pizza, biscuits etc, you need to realise that this will impact your every aspect of your performance. Fuelling is a fundamental contributing factor to how well you train. Man up – eat your veg. No excuses. Shopping List

Athletes – how to stop getting sick

December 27, 2014December 27, 20141 Comment

For the professional sports person or amateur athlete, feeling unwell can reduce the ability to perform during training and competition, and can lead to poor recovery and poor performance. Ultimately, feeling chronically below par can affect the long term career.

There are numerous reasons for lowered immunity during training:

repeated cycles of heavy exertion
exposure to germs and bugs
mental stress
lack of sleep
poor nutrition
weight loss

Nutritional immunology is a rapidly growing area, and four key principles have emerged:

1. Almost all nutrients in the diet play a crucial role in immunity. Eating a wide variety of foods in your diet provides all these nutrients in most healthy adults, and mega doses of vitamin/mineral supplements do not “boost” immunity above normal levels. There may be one exception…..current research suggests that vitamin C when unwell can shorten the duration of the common cold.

2. Poor energy and nutrient intake can reduce the immunity and susceptibility to germs and bugs. Poor protein intake reduces immune function and strongly increases risk of various types of infections.

3. Some nutrients (glutamine, arginine, fatty acids, vitamin E) provide additional benefits to immunocompromised persons (e.g. the frail elderly) or patients who suffer from various infections. Currently there is a lack of evidence to support the use of these in preventing exercise-induced immune suppression and protection from infection.

4. Some supplements may prove useful in countering immune suppression for healthy adults during unusual mental and physical stress e.g. omega-3 fatty acids from fish oils reduce inflammatory responses.

CARBOHYDRATES

Of the various nutritional countermeasures that have been evaluated so far, ingestion of carbohydrate before, during, and after prolonged or intense exertion has emerged as the most effective way to ensure less of a negative effect on the immune system. Athletes intent on reducing body fat by avoiding carbohydrates should be aware that this may impact on their immunity.

Strategies to ensure good carbohydrate stores to optimise immunity:

Have a carbohydrate-based snack before you start high intensity training, particularly hard morning training. If you are unable to tolerate something before you start exercise, have a source of carbohydrate during the session such as a sports drink (6-8% carbohydrate)
Have a carbohydrate & protein based snack shortly after training to start the recovery process. This is of particular importance for athletes training more than once a day with limited time to recover for the next session.
Base meals around nutrient-rich carbohydrate-containing foods and fluids. Rice, pasta, bread, cereals, fruit, starchy vegetables and low-fat milk and yoghurt are nutrient-packed carbohydrate-containing choices. The aim is to match daily carbohydrate needs with an appropriate amount of carbohydrate-containing foods and fluids throughout the day.

PROBIOTICS

Probiotics may benefit athletic performance indirectly by maintaining gut function and health, preventing the immunosuppressive effects of intense exercise, and reducing susceptibility to illness. Substantial evidence exists indicating that probiotics can reduce susceptibility to acute infectious diarrhoea (athletes may be particularly susceptible during foreign travel). Lactobacillus probiotics may also reduce coughs and cold incidence.

DON’T FORGET….

Wash hands regularly, before meals, and after direct contact with potentially contagious people, public places and bathrooms.
Use disposable paper towels and limit hand to mouth/nose contact when suffering from respiratory or gastrointestinal infection symptoms. Use alcohol-based hand-washing gel.
Do not share drinking bottles, cups, towels, etc with other people.

A balanced and nutrient rich diet is fundamental to avoiding illness for those undergoing intense physical exercise. Current opinion is that athletes should invest in nutrient-rich foods and fluids that provide sufficient energy and a wide range of vitamins, minerals and other important chemicals, such as phytochemicals, found naturally in foods. When this is not possible the use of supplements such as multi vitamins, omega-3 fish oils, and probiotics may be advised.

A dietitian with experience in sports nutrition is ideally placed to advise on the specifics of food, fluid and supplements, taking in to account variables such as type, intensity, duration of exercise, time available for recovery between sessions and body composition goals during training and competition.

Super Simple Smoothie

September 14, 2014July 19, 2015Leave a comment

Here’s a super healthy smoothie using REAL food……a complete breakfast containing protein, antioxidants, calcium, vitamin C and soluble fibre. Nutritionally, this is an incredible combination of ingredients. It’s also an easy way to get fruit in to kids!

Shop bought smoothies tend to be very high in fruit juice, and therefore high sugar.

150ml milk (normal cow’s/Lactofree/almond/rice milk etc.)

1 tablespoons natural yogurt e.g. Total is high in protein

1 banana/handful of oats

Low fat, high protein yogurt

handful frozen berries

dollop of honey

Whizz the lot up and serve!

Berry Banana Breakfast Bake

August 13, 2014December 27, 20142 Comments

My breakfast recipes are constantly evolving. This is an amalgamation of the breakfast omelette and the Seriously Healthy Flapjacks. The eggs make it high protein and filling; oats for sustained energy, cholesterol lowering and fibre; the berries and banana give your fruit fix.

It’s fabulous cold (I’ve had 2 already this morning), straight from the fridge, especially good if you are on the go to work or with kids. Experiment with the fruit and sweetness…..you can add a tablespoon of honey or use cinnamon instead of coconut. My youngest daughter

A hit with the Little Man

can’t be in the same room as a banana, so I mash them and she doesn’t notice they are in there.

Beth likes, Evie declined

The recipe makes about 9, each has about 160kcal, 10g protein, 25g carbohydrate. Two would make a good breakfast, or one for a between meal snack.

Ingredients:

1 cup oats

2 ripe bananas mashed or chopped

measuring cups – very handy!

1 cup berries (I use frozen, defrosted)

2 eggs

2 cups of milk/protein milkshake

1/4 cup desiccated coconut (optional)

Method:

In a casserole dish (mines about 9 inches square), spread the berries, coconut and chopped banana

Sprinkle over the oats.

Beat the eggs and milk/protein shake (if using mashed banana add it to this liquid)

Pour liquid into the casserole dish

Bake for approximately 45 minutes at 180C

Beetroot & Carrot Super Bowl

August 4, 2014August 12, 20141 Comment

Here’s a humdinger of a veggie dish which will pack in the nutrients and can give measurable health benefits. Beetroot is one of the latest trendy foods to hit the headlines….research shows that it contains nitrate (a good thing!) which reduces blood pressure and may increase athletic endurance. Carrots provide beta carotene, pumpkin and sunflower seeds are optional, but add a fabulous texture to the recipe, not to mention healthy fats and protein. Drizzle with some olive oil and a squeeze of lemon juice for a bit of zing!

Ingredients list: 3 raw beetroots, 3 raw carrots, handful of pumpkin/sunflower seeds, 2 tablespoons olive oil, 1 lemon.

Peel and grate the carrots and beetroot.
Mix together
Add pumpkins sunflower seeds, a few tablespoons of olive oil and the juice of a lemon.

Don’t be alarmed if your wee has a red tinge, this happens to about 10% of people! The colour pigment called betalaine is absorbed by your intestine and excreted in your urine.

Refuelling for Tournaments

August 1, 2014Leave a comment

Keeping the body fuel at it’s peak for training and matches can be challenging enough, so how do you ensure that you are reaching full throttle during events that have multiple games or rounds?

It is typical for the athletes, players, and believe it or not, coaches to turn up to events like football, rugby or swimming tournaments with no fuelling strategy in place. If peak performance is the objective, this is utterly absurd and an inexcusable oversight.

Here’s why:

muscle fuel stores will decrease during each game or event. Water or rehydration drinks are not enough to replace this energy so muscle fuel stores will become depleted, affecting muscle power output, speed, balance, injury risk etc.
carbohydrate is required for the brain cells to function optimally, essential for making quick and accurate decisions on the field

Be prepared, stock up on food supplies before the journey to the event. Don’t ‘wing it’ by hoping that there might be food available when you get there.

3-4 hours before:

Normal meal: consisting of plenty of carbohydrates (bread, potatoes, rice pasta etc.) protein (meat, fish, eggs, chicken etc.) and ideally fruit/veg. Fluid.

1-2 hours before: easily digestible food, high carbohydrate, low fat, continue to drink plenty.

energy bars
muesli bars
banana or any fruit
fruit smoothie
low fibre breakfast cereal with milk e.g Rice Krispies or Cornflakes
Scones
Sandwiches made with white bread
low fat fruit yogurt
Scones

between heats:

200ml diluted fruit juice/smoothie
Energy gels
Carbohydrate Drinks e.g. Lucozade Sport
Handful of jelly sweets e.g. jelly beans/babies (Haribo are quite chewy so hard to eat enough!)
Scone/fruit bread
Ripe banana

Know what works for you, and don’t try something new on the day. For example, some people find that energy gels give them stomach cramps and feel better with a ripe banana.

If you suffer from diarrhoea before or during an event, there are a number of foods that you should avoid for 24 hours before. ‘Trigger foods’ typically include lactose (found in milk/yogurt), gluten (found in food containing wheat flour), and ‘prebiotics’ (look for inulin or oligosaccharides on food labels – often in sports energy bars and drinks). Confused? Then just ask a sports dietitian who can help you.

Supplements in Sport – which ones work?

July 27, 2014August 12, 2014Leave a comment

The use of supplements by athletes is almost universal, and used correctly and appropriately, can help to achieve optimum performance.

However, clever marketing by supplement companies often exaggerates or invents nutrition claims. The use of pseudo science is common, using seemingly impressive words and phrases.

Unfortunately, many professional and recreational athletes rely on information from unreliable websites, or are advised by unqualified and inexperienced nutritionists (there are some fabulous nutritionists out there, however, anyone can call themselves a nutritionist as it is an unregulated title). Without the correct training, it is easy to misinterpret and misquote published scientific evidence and come to the wrong conclusions.

It is common for athletes to be motivated by celebrity endorsements, a big selling point for a product, “If x uses it it then it must work!”. Additionally, there is the fear that colleagues or competitors are taking a supplement, and if they do not, then they will be losing out on having ‘the edge’.

All this results in money being wasted on products that simply do not work, and at worst can cause physical harm. Importantly, supplements are a distraction from the factors that can really enhance health, recovery and performance.

It may not seem exciting or cutting edge, but the sound foundations of good nutrition need to be

Balanced meals with protein, vegetables and whole grains

Real food with protein, vegetables, healthy fats and whole grains

firmly in place (focusing on real food and getting quality nutrients from carbs, protein and healthy fats). These, coupled with optimum timings of nutrient intake is the basis for ultimately achieving the best performance in training and competition.

There are a select few supplements, however, that have a good amount of evidence behind their effectiveness:

Recovery shakes – Carbohydrate & Protein powders for use after exercise. Carbs allow glycogen replenishment of the muscles and help to shuttle protein in to the muscle for repair and growth. Although carbs and protein can be sourced from food or milk, sometimes it is more convenient to take as a supplement (20-30g protein, approx 60-90g carbs). For higher protein needs of resistance training, whey protein is quickly absorbed and can be a more convenient and often cheaper way to achieve requirements than from solely high protein food (up to a total of 1.7g/kg/day of protein from food and supplements)
Caffeine – Sound evidence exists that caffeine enhances endurance and provides a small but worthwhile enhancement of performance over a range of exercise protocols. Caffeine also improves mental sharpness. Avoid if it gives you the jitters, and for many people it acts as a gut stimulant causing diarrhoea (70-200mg taken before and during exercise. A cup of instant coffee has approx 70mg, one ProPlus tablet 50mg)
Creatine – for about 80% of people, creatine can increase muscle mass, strength and high intensity exercise performance. Effective for sports involving short periods of maximal intensity and repeated bouts with intermittent rest periods. The quickest way to “creatine load” is to take large doses (20-30 g per day) for around 5-7 days. Typically, these doses are split over the day e.g. 5g, four to five times each day. Eating a large amount of carbohydrate (about 70-100 g) with each dose increases creatine uptake via the stimulatory effects of insulin.
Nitrates – Dietary nitrate has become increasingly popular as an ergogenic aid, with a number of recent studies finding benefits to sports performance. Nitrates increase blood flow by causing blood vessels to dilate. High nitrate foods include beetroot, beetroot juice, celery, spinach, lettuce, rocket, leeks and parsley (preferably non-organic).
Vitamin D – there is a direct relationship between vitamin D levels in the body and muscle power, force and velocity. Vitamin D deficiency increases risk of muscle injury. In a recent study (2014) one third of American college athletes were deficient in vitamin D. There aren’t many good food sources of vitamin D, therefore for those who are deficient, supplementing with 1000IU is advisable. Severely deficiencies may require higher doses.
A selection of supplements…….
Omega 3s – anti-inflammatory, also protects against heart attacks and strokes, may also benefit memory and general mental performance. If no oily fish is eaten, then 500-1000mg daily of EPA & DHA is a good amount to take.
Probiotics – maintains gut function and health, preventing the immunosuppressive effects of intense exercise, and reducing susceptibility to illness. Also appropriate to take if travelling abroad for competition to avoid traveller’s diarrhoea. The specific strain of probiotic supplement needs to be carefully selected.
Multivitamins – when you can’t guarantee that your diet is always a healthy and balanced one.

A dietitian can carry out an assessment and advise on the most appropriate supplements to take (if any), dose and timings*. Advice is tailored to take in to account factors such as specific sport, training goals and food intake.

*Dietitians do not sell nutritional supplements and do not have a commercial interest in promoting them.

Sarah Danaher – NHS and private practice Dietitian

Category: sport