Nuts and Seeds - Compared (and which ones are best for athletes)!

You’ve probably heard the chatter about nuts and seeds being powerhouses of the nutrition world.  Their status has been further enhanced of late with the trend towards plant-based eating.  No doubt about it, seeds and nuts certainly deserve their reputation for packing a decent nutritional punch, and if you aren’t eating them already, here is some info that might get you interested!

So which nuts and seeds are top of the table when it comes to nutrition?  There are so many different options you could include in your snack bowl or tub.  Not all nuts are equal - most nuts are seeds of a fruit (peanuts are seeds of a legume)- but they all have their own unique nutrition make-up and benefits. 

In the past, almonds were always considered right at the top of the tree when it came to best choice of nut – mostly due to their low fat content, at a time when fat was falsely seen as the enemy!  Cashews contain almost identical fat grams to almonds and interestingly the humble peanut is in fact lower fat and higher protein than both almonds and cashews!  These days, however, we tend to focus on more than just the fat and protein content, and look a little more closely at the vitamin and mineral content and associated benefits. 

I was interested to do some comparisons, so I got onto Foodworks (and USDA for hemp seeds) to put together a summary table below that lists the key macro- and micro-nutrient values for common nuts and seeds.  The amounts listed are per 30g of nuts, which is the recommended serving size – around a small handful for an adult.  The nut or seed with the highest amount for each nutrient is highlighted in yellow in that column.

Depending on your specific nutrition needs you may prioritise different types of nuts or seeds.  For example, if iron is a nutrient of focus for you, then cashews, chia seeds and pumpkin seeds are a great choice.  Walnuts, chia seeds and flaxseeds are the highest for  omega-3 and chia, almonds and flaxseeds highest in calcium.

The most interesting thing I noted was that the winners for each nutrient category seemed to mostly come from different nuts or seeds – there wasn’t one that was king of the castle for all nutrients (other than one exception - let’s talk about hemp seeds). The stats appear to say it all – amazing nutrition capabilities but unfortunately hemp seeds are a no-go for elite athletes.  Although hemp seeds are now legal for sale in Australia, there is a potential risk that they may contain trace amounts of THC that could be detectable via WADA/ASADA testing – a banned substance in competition.  

Interestingly, seeds overall fare strongly when it comes to vitamins and minerals compared to nuts, but are often easily overlooked. Why not try adding a few more seeds to your day:

-        Add to porridge, home-made muesli

-        Roast and add to salads - like sunflower seeds in Roasted Carrot and Kale Salad with Grilled Chicken and Lemon Dressing.

-        Make some snack balls or slices – try my Almond Balls recipe which is packed with sunflower and sesame seeds

-        Add to smoothies (eg. almonds in my Recovery Smoothie recipe)

Don’t feel you need to always choose raw with your nuts and seeds – a little roasting and salting is fine (depending on overall salt intake) and for some athletes salt can be helpful for hydration (speak to an Accredited Sports Dietitian for more info).

And don’t worry about activating them either – your body has the digestive equipment to devour and conquer all manner of nuts and seeds – although some people may have intolerances to certain varieties, and nuts and seeds can cause bloating and stomach upset if you over-do it. 

Nuts and seeds can sometimes seem expensive, but if you stick to small serves and choose a combination of different types they can play an important role in keeping you healthy and well, and need not break the bank.  For example, sunflower seeds, flaxseeds and peanuts are on the less expensive side, so use these as a base and add smaller amounts of the others that may be more pricey.

If I really had to pick my favourites for athletes, here they are below:

Almonds  - Protein, Fat, Fibre, Vitamin E, Calcium

Cashews – Protein, Fat, Iron, Zinc

Walnuts – Omega-3 and decent vitamin/mineral content across the board

Peanuts – special mention – highest protein and lowest fat of all nuts!

Chia – Fat, omega-3, fibre, calcium, iron

Flaxseed - Omega-3, fibre, potassium, magnesium, calcium

Pumpkin seeds – Protein, potassium, magnesium, iron, zinc

If you are an athlete not subject to drug testing, then hemp seeds are also a useful addition for their nutritional value and benefits.

Overall, different nuts and seeds are rich in different nutrients.  So the real key is to mix up your intake for a great variety of nutrients, as well as flavours, texture and enjoyment.

For more nutrition updates I would love you to send you my free newsletter every month or two, please leave your details on my website Thoughts page. I am also on Instagram , Facebook and Twitter.

Intermittent Fasting for Athletes

Image courtesy of www.afl.com.au

Intermittent fasting is by far the diet that I get asked about the most. The word ‘diet’ is often associated with a short-term fad, however intermittent fasting (IF) has indeed become a way of life rather than a quick fix for many individuals. But is this approach suitable for athletes?

Last year I was interviewed for an AFL article on this very topic, as a number of senior AFL players were reportedly pursuing IF as a high performance nutrition strategy.

The link to the article is below - it doesn’t cover every aspect of IF so please get in touch if you are interested in more individualised advice to suit your needs, as everyone is different. Am I a fan of IF? It depends……

Why You Can’t Meet Jack Viney for Breakfast as published on www.afl.com.au

Don’t forget, you can follow me on Instagram, Facebook and LinkedIn for nutrition updates and practical performance nutrition ideas.

Green vegetables can make you go faster and for longer - really!

Fresh greens from Dad’s garden!

‘Eat Your Greens’. You have no doubt heard this one before!  From a parent, a grandparent, or maybe from a dietitian.  If you’ve heard it from a sports dietitian lately it is with good reason – eating enough of the right type of vegetables, particularly green and leafy varieties, can help you go faster, and/or for longer.  Pretty handy for many athletic pursuits – whether you are elite performer or working on your personal PB.  Here’s how it works. 

Why green veg?

Yes, green vegetables are great for vitamins, minerals, antioxidants, fibre, etc.  But green leafy vegetables like spinach, lettuce, rocket (arugula) and kale also contain nitrate – so does beetroot.

How does it work?

Nitrate from food has a remarkably clever role in the body.  It is converted to nitrite by bacteria in the mouth, which is then converted to nitric oxide in the stomach.  Nitric oxide acts as a neurotransmmitter for a range of body systems and can have a number of positive effects on the body. Studies show that dietary nitrate, at doses that are commonly found in vegetable-rich diets, exerts beneficial effects on cardiovascular health via effects from nitric oxide.  It’s likely that nitric oxide (and potentially other nitrogen compounds), are responsible for the impact on sports performance.

The main benefit of nitrate appears to be a reduction in the oxygen demand and energy cost of exercise, thereby improving efficiency at submaximal workloads.  An improvement in exercise efficiency theoretically allows an individual to exercise at a greater intensity for the same level of effort OR sustain the same level of performance for a longer period of time (delayed onset of fatigue).

Who is it good for?

Up until recently, nitrate was considered of most benefit to endurance athletes due to the impact on oxygen use, however more recent research indicates a positive impact on muscle force development –  which translates to potential benefits for strength, speed and power athletes, as well as intermittent team sport performance.

A number of studies, including those by Larsen et al (2007) and Bailey et al. (2009) have found that sodium nitrate consumption, in an amount achievable with regular green vegetable intake, resulted in reduced oxygen use during submaximal exercise, coupled with an improvement in cycling time to exhaustion. When it comes to performance, Lansley and colleagues (2011) reported an improvement of ~3% to 4km and 16km cycling time trials respectively, in trained individuals following an acute dose of beetroot juice consumed in the hours before exercise.

As a lot of my work is with team sports, a study on football (soccer) players in 2016 by Thompson et al also attracted my interest, with 5 days of beetroot juice supplementation prior to a YoYo test showing an increase in distance covered.

How much, when and how?

Athletes commonly take nitrate via a concentrated beetroot juice shot, taken either in a regular daily dose and/or in the hours prior to exercise.

The standard dose is ~ 5-6 mmol (or ~300 mg) nitrate, provided by one beetroot shot.  However there may be benefits of a higher dose, and some individuals may need more to see an effect.  Those with a higher fitness level (>65ml/kg/minVO2 max)  may also have less of a response.

Care should be taken however not to over-consume, and supplements are not recommended for this reason.

It takes around 2 hours for nitrate from food to be converted and delivered to key areas for a performance impact.  Some athletes take nitrate prior to an exercise session, however it may be more effective (and better overall nutritionally) to have a regular intake, spaced out over the day, during periods of high training loads ie. vegetables!  The standard dose from one beetroot shot is equivalent to ~250-300g nitrate-rich vegetables and regular intake may provide similar results to more acute pre-training doses.

Put it into practice

Aim for ~250g of nitrate-rich vegetables per day:

Spinach

Kale

Rocket/arugula

Lettuce

Chard

Celery

Beetroot

Cabbage

Parsley

Radish

Leek

Broccoli, carrot, cauliflower, cucumber and pumpkin are a little lower in nitrate, but the amount can add up if you are having reasonable portions.

Vegetables can vary in their nitrate content due to location and farming methods. For example, vegetables grown with nitrogen containing fertilizer will yield the greatest amounts of nitrate (therefore organically grown vegetables are likely to have lower nitrate levels).

Cooking method is also important, with boiling being the most likely cooking method to create nitrate loss. 

Any risks?

When we think ‘nitrate’ we often think preservatives.  There have been potential health risks associated with high levels of nitrate from foods, additives and water sources, however both the WHO and The European Food Safety Authority have indicated that the beneficial effects of eating vegetables and fruit as part of a balanced diet outweigh any potential risk to human health from exposure to nitrate through vegetables, and that intake up to 250- 400g mixed fruit and vegetables per day would likely not exceed ADI (acceptable dietary intake) and in fact may provide health benefits.  If you are an avid vegetable fan, you may need to be cautious, particularly with rocket (arugula) for example as it is one of the very high nitrate vegetables and excessive intake should be avoided.

Eat Your Greens

So the moral to the story is ‘Eat Your Greens’ – everyday – particularly during times of hard training.  The current research surrounding nitrate from food sources reports potential benefits for a range of sporting situations, improving skeletal muscle efficiency and having performance effects on endurance, high-intensity intermittent exercise and muscle power.

Speak with an Accredited Sports Dietitian if you would like to review your nitrate intake or if you would like more information to suit your specific needs.

For more sports nutrition updates and tips, you can find me on Instagram, Facebook and LinkedIn.

Banana, strawberry and yoghurt muffins

Image above is ‘Banana Muffins’ - the recipe below but minus the strawberries!

Recipe makes ~18 medium size muffins

Ingredients:

1 cup wholemeal SR flour

1 cup SR flour

1/3 cup brown sugar

½ teaspoon cinammon

¾ cup natural yoghurt

½ cup milk

1 egg

1/3 cup olive oil

2 medium ripe bananas, mashed

½ cup chopped strawberries 

 Method:       

Pre-heat oven to 180 degrees C.  Line muffin pans with patty cases or grease with some oil or butter.

In a large bowl, combine dry ingredients, flours, sugar and cinammon and whisk to remove any lumps.  Combine yoghurt, milk, egg, olive oil and bananas in a separate bowl then add to the dry ingredients. Combine gently until just mixed through, then fold through the strawberries.  Spoon mixture into muffin pans to 2/3 full.

Bake for 20-25 minutes at 180 degrees C. Leave in the pan for 5 minutes before cooling on a wire rack

Lose the lollies - why lollies should not be seen at kids’ sport

Lollies are for parties. 

They were when I was a kid anyway.

How confectionery has become part of post-game culture at junior sporting venues has me bewildered.  Somehow, the practice of elite endurance athletes, who are known to use simple forms of sugar as fuel during prolonged training and events, has transcended to kids’ being handed a bucket full of colourful jellies as primary recovery food following a 36-minute basketball game.  Why?  Or why not should be of greater concern for parents across Australia who are effectively the gatekeepers of the regular post-game sugar fest.

How did this happen?

Jelly lollies have become popular with endurance athletes as a convenient, portable and enjoyable carbohydrate source for lengthy training sessions.  Long rides or runs, where it may be difficult to consume adequate solid foods, make lollies an easy choice for a quick energy boost.

A typical junior sporting event usually takes less than 1 hour.  I am talking typical team sports here, in particular the ones I attend on a regular basis - basketball and footy.  Every time I attend a game, at any venue, I almost always spy lollies or chocolate in some form (ok, Saturday 8am basketball perhaps less likely, but not completely unexpected…).

This concerns me……a 10 year old does not need a quick acting carbohydrate immediately before, during or after a game, especially if they have eaten well beforehand.  Yes, kids do get hungry after sport, and recovery may also be a consideration for particularly active children.  Give the child some proper food to eat.   There is absolutely no need for lollies post-game. 

Why am I so angry!

Lollies and junior sport should not be used in the same sentence and here’s why:

-        Feeding children lollies after a game creates the perception that lollies are an everyday food, or even worse teaches kids that lollies and sweet foods are a reward for effort.

-        During and after sport a child’s saliva production is reduced and teeth are vulnerable to attack (so my wonderful dentist thoughtfully reminds me) – introducing a sticky, sugary sweet is asking for trouble.  Want a massive dental bill – keep giving your kids lollies (and sports drink) every time they run around a court.

-        There are SO many better choices out there to help kids recover, feel good and fill them up after sport. 

Sure, it may just be a jelly snake here and there and you may think I am over-reacting, but kids get enough opportunities to eat lollies at other times.  Keep the lollies where they belong – in beautifully packaged little bags handed to guests as a birthday celebration thank you.  Not in the sports bag.

Is soft drink the new sports drink for junior sport?

I usually don’t feel alarmed too often when it comes to food, but a recent observation at a children’s sports camp left me certainly shocked, and genuinely disappointed.

As you may have guessed, this disappointment relates to soft drink, and children.  I know there is an entire aisle in the supermarket dedicated to sugary, bubbly drinks but I never really thought about who actually buys and drinks this stuff….until I saw it with my own eyes – and I didn’t like it.

When I was a child, the only time we ever had a bottle of soft drink in the fridge was for someone's birthday or Christmas!  It was a special occasion drink, and contributed to the excitement associated with kids’ parties and resultant sugar highs!  I'm just not quite sure when carbonated water with sugar and additives became an everyday drink? 

Research shows that a large proportion of the population’s sugar intake comes from sweetened beverages.  This includes children, but I naively have never really taken much notice of what kids drink.  I am pretty aware of the amount of sugar that my own children consume from foods and drinks, but I am not over-the-top when it comes to avoidance.  I think that being a dietitian the assumption is that kids’ lunchboxes will be filled with only organic beans and kale crisps – so far from the truth!  They eat what I would consider pretty standard school-age fare, including whatever they want when they are at a party (I don’t send them with a personalized bag of chopped vegetables!).  But one food habit I am particularly solid on with my own children is the sugar-rich drinks, and I have now discovered this does make me a bit of an outlier when it comes to family fluid habits.  

I am usually not one to bother too much about what other people are eating or drinking - adults can make their own food choices and we all have different needs at different times so I am certainly not one to judge.  But I couldn’t look away, and to be honest felt really sad, when I saw the drinks popping out of the childrens’ lunchboxes at the junior camp.  I just happened to be in attendance over the lunch break and noticed a group of girls  who each had a can of soft drink in hand.  I was then compelled to look around me a little bit more and honestly, I was truly shocked at the number of soft drink cans I saw.  There was no canteen at the venue, so all of these primary school-age children had been sent to a sports camp, where they were going to be active all day, with soft drink packed in their bag?!  I don’t understand.....

I am not sure whether the perception is that these kids will be active all day so a bit of sugar won’t hurt for energy, or that they need extra fluid for hydration so throw a can in?   I totally get it that packing super-nutritious lunches everyday for kids is a challenge with busy lifestyles, but I don't understand the need to add a can of drink – especially for kids doing sport.  Even traditional sports drinks aren't necessary most of the time for active kids (see my article Hydration is important, but what is the role of sports drinks and electrolytes and who needs them?)

The obvious downside of sweetened beverages is the sugar content, but we also need to consider the additives and acidity - the combination of sugar, acidity and reduced saliva production with exercise leaves young teeth exposed and particularly vulnerable to decay.  

Water, milk and dairy-based fruit smoothies are all great options to hydrate and fuel young athletes.   

Active kids don’t need sugar in a can for energy to run and play. 

Keep an eye out for my next Thoughts post about infused water and making water more appetising if you don't love plain water. 

For more nutrition updates I would love you to send you my free newsletter every month or two, please leave your details on my website Thoughts page.  I am now on Instagram and you can follow me on Facebook and Twitter.

10 of the best restaurant meal choices for athletes

Sleep, train, recover, eat, work/study, eat, train, recover…..the life of an athlete can be super-structured and this repetition can also apply to meals and snacks. Some athletes feel it is too difficult to eat out at restaurants when they are trying to meet their performance nutrition needs, so end up avoiding eating out, or find it quite difficult and stressful to make choices when they do venture away from home.    

But looking after yourself doesn't mean you have to lock yourself in an altitude tent for a month and live on steamed chicken, broccoli and rice! There are a feast of nutritious eating out options around that contribute to athlete health, nutrition and performance goals. Here are 10 of the best choices to help you enjoy eating out with friends and family, while keeping your training goals on track:

• Eye fillet steak with vegetables

Dinner at the pub should never be a problem - you can always find a grilled steak on the menu. Order with steamed vegetables and baked/roast/sweet potato instead of chips for a meal rich in lean protein, iron, zinc and vitamins. You may need to add some extra carbohydrate to help meet your training needs.

• Thai beef or chicken salad

With plenty of fresh herbs, garlic, chilli and fresh vegetables for vitamins and antioxidants, a Thai salad is terrific choice. Vermicelli noodles will provide some fuel, while the meat or chicken provides high quality protein and minerals.

• Prawn and vegetable stir-fry

Seafood is a great eating out option, but it’s often served deep fried. Prawns in a stir-fry give you extra vegetables, and by ordering the rice or noodles separately you can vary the amount of carbs to your needs.

• Poke bowl

You can get just about anything in a bowl these days, even smoothies (which I still don’t quite understand!). Poke bowls originate from Hawaii but are now widely available and traditionally contain plenty of fresh vegetables, rice, pickled vegetables, seaweed, edamame, rice and raw fish.

• Steamed fish and greens

Most menus these days will offer a grilled or steamed fish options, and it will often be served with green vegetables and soy/ginger/garlic/chilli style sauce. Check out my Instagram for some examples of these, it’s one of my favourite choices when I go out for dinner!  If you don't eat much fish at home, choosing it when you are out will help to boost your omega-3 intake.

• Grilled haloumi and vegetable stack

For a vegetarian option, grilled vegetable stacks can be a great choice, just make sure there is a decent source of protein like haloumi or ricotta cheese or tofu.

• Fajitas

Fajitas are the perfect Mexican dish to share with friends. Everyone can pick their own favourite fillings - lean meat or chicken, plenty of vegetables and soft tortillas make for a well-balanced and filling meal.

• Lamb Greek salad

Protein, minerals, healthy fats, vitamins – lamb and Greek salad are the perfect match.  Like many salad meals, you may need to serve with some bread, rice, quinoa or sweet potato for extra energy, depending on your goals and needs.

• Vietnamese Pho

Asian-style vegetable/noodle soups are a great eating out option, containing lean protein like beef or chicken, plus fresh herbs, vegetables and noodles.  Soup is hydrating and assists with recovery and fuelling. 

* You may have noticed some common elements to all of these meals - vegetables, herbs, good quality protein, healthy fats and adjustable carbohydrate according to individual needs.  Go for nutrient-density and quality for health and performance benefits                 

* Of course, if you don't eat out too often and are heading out for a celebratory dinner you can throw all this advice out the window and just choose what you really feel like! You never know though, it could still be one of the options above.....

If you are interested in more sports nutrition info, recipes and tips, please add your details for my free newsletter, at the bottom of any page on my website.  You can also follow me on Facebook, Twitter and Instagram and look out for my new book Super Food for Performance available for pre-order now, due to arrive in December 2017!

Best foods for reducing stress and improving work performance

Long and demanding work hours can really take a toll, with health and fitness commonly becoming a lower priority when work demands are high. Regular exercise can become difficult, and planning and preparing nutritious foods drops down the to-do list. Ironic really, when eating well and exercise are even more important when you are busy and need to be energised and functioning at your best.  

Many people find they might get through the morning ok, but by mid-afternoon can really start to slide. Lack of energy and focus can quickly lead to a hand in the biscuit barrel or a quick break to grab a different kind of sugar hit. The problem with this reactive approach is that after the initial energy rush, your blood glucose levels can drop which leads to a crash in energy levels and work performance. 

Here are 5 of the best foods and fluids to help your brain and body get you through to the end of your working day in top shape (from Eat Right For Your Life):

5 Best Foods and Fluids

Fish

Omega-3 fatty acids are a prominent component of neuronal membranes – essential for normal brain function. Many of us don't consume anywhere near enough omega-3 in our diets, and the best way to increase your intake is to eat more fish and seafood, particularly oily varieties such as salmon, sardines and mackerel.

Tea (black or green)

If you love your hot drinks at work, tea is the perfect option. Tea contains theanine, a compound which can have a direct impact on the brain to keep you alert but relaxed at the same time.  There is evidence suggesting that a good cup of tea is a great way to reduce stress. Tea also contains high levels of flavonoids, a type of antioxidant that has a positive effect on overall health. 

Fruit

Instead of reaching for the biscuits, keep your own fruit basket at work. Stock it up at the start of each week for a constant supply of nutritious snacks to boost energy levels and concentration for a busy working day. Any fruit is great, and variety is important, aim for at least six different fruits over a week. Bananas may be particularly beneficial for stress, they contain potassium, which can be good for blood pressure, and are low GI, which keeps your blood sugar and mood stable. 

Substantial Salads

A big salad with lean protein is the perfect lunch for a busy work day, and it doesn’t have to be rabbit food. A light and fresh salad can fill you up without leaving you feeling sluggish. For a different high-fibre spin, try your salad with chickpeas or 3-bean mix, or stick to the traditional protein sources of chicken, tuna, salmon or leftover lean roast meat. You can also try adding some nutrient-dense carbohydrate with sweet potato, sweet corn or quinoa.

Calamari

If you are looking for a nutritious lunchtime salad when you are away from the office, search for calamari on the menu.  But not the golden crumbed deep-fried rings - if you choose the marinated grilled or seared variety in an Asian style salad then you are on to a winner.  Seafood provides protein that is easily digested compared to a heavy steak and will help you to feel energised for the afternoon. Plus additional omega-3 fats for a healthy brain and body.

You will find the other 5 of my top 10 foods for corporate and high stress workers, and the best 10 foods for other stages of life, in my book Eat Right For Your Life.

My new book Super Food For Performance, in Work Sport and Life is due for release late October 2017, check it out for more info on high performance eating and practical snack and meal ideas and recipes.

Recovery smoothie

Image courtesy of Bec Doyle Photography

This smoothie is the perfect option post-exercise, containing carbohydrate, protein, antioxidants, electrolytes and fluid for recovery.  Rice milk is great to include in smoothies after training for fast recovery, due to its high glycemic index, but dairy milk could also be used.  Rice milk doesn’t contain any protein, so we have added protein from yoghurt, almond meal and skim milk powder.  You can use a whey protein powder if you like, but you can get enough high quality protein for recovery using real food.  This smoothie contains banana and berries, but you can vary the fruit you use to suit your individual tastes.

Serves 1

 1 cup/250ml rice milk (calcium fortified)

100g/3.5 oz protein-rich Greek yoghurt

1 medium ripe banana, chopped

¼ cup/40g frozen berries

1 tbsp ground almonds

1 tbsp skim milk powder

Combine all ingredients and blend, pour into a tall glass to serve.

Can jelly heal tendons? Maybe.....

Much hype surrounds the role of gelatin in the repair of connective tissue injuries, but can it really make a difference, or is it just another nutrition fad? Nutrition trends like this can quickly grow wings and before you know it every injured athlete is making jelly for dessert.  Unfortunately in the case of gelatin it’s not as simple as daily bowl of jelly – the dose and timing are critical if it’s going to have an impact. 

Should home-made jelly concoctions be the new norm pre-training in the rehab gym, or are we all getting a bit carried away? 

Collagen and tendons

Connective tissues like ligaments and tendons are made up primarily of collagen fibres. It is the amount of collagen and cross-links within collagen that can impact on performance. Stiffness in the tendon allows for greater force production and subsequent strength, power and speed, but an imbalance between the strength of the muscle and the strength of the tendon or ligament can increase injury risk. 

Following a tendon injury, repairing the crosslinks is a high priority. Both training and nutrition can influence the number of collagen crosslinks.

 The role of gelatin

Glycine and proline are the common amino acids in collagen, and are both found in gelatin.  Vitamin C is also important for the process of collagen synthesis. Making these nutrients available in the bloodstream prior to exercise can promote absorption into the tendon.

A recent study by Shaw et.al. (2016) demonstrated that the increase in amino acids one hour after consuming a gelatin supplement was sufficient to increase collagen content. They showed a doubling of collagen synthesis by doing exercise that loads the tendon, and a further doubling of collagen synthesis with the addition of 15g gelatin pre-exercise (vs minimal impact of a 5g gelatin dose). Further research is required to determine effective dosages of both gelatin and Vitamin C, and whether doses should be scaled to body size also.   

These data suggest that adding gelatin with Vitamin C to an intermittent exercise program improves collagen synthesis and could play a beneficial role in both injury prevention and tissue repair. This has implications for reducing time to return to training, improved tendon functionality and potential performance outcomes.

Palatability problems

Consuming 15g of gelatin pre-training is easier said than done! The Shaw study mixed gelatin powder into Ribena for immediate consumption. Gelatin can be mixed with juice, made it into home-made ‘firm’ jellies/lollies or even used to create gelatin-rich pancakes! Whatever works....but just be prepared that 15g gelatin can be pretty heavy going.

Is gelatin worth the effort?

The problem when interesting research appears is that everyone suddenly becomes an expert and wants to jump on the bandwagon. There is still much to learn about dosages of both gelatin and Vitamin C and expected outcomes. On the other hand, if it does no harm and may speed up return from injury, which is ultimately the goal of an injured athlete, then it becomes an attractive option.

One note of caution - gelatin is increasingly being sold as a commercial product by supplement companies, posing a potential risk of contamination, so athletes who fall under any anti-doping code should be cautious. 

If you are interested in gelatin, and nutrition for injury in general, a session with a sports dietitian can help to ensure you are meeting your specific needs. 

For more sports nutrition info like this, I would love to send you free updates and recipes, just leave your details here. You can also follow my pages on Facebook, Instagram and Twitter, or check out my Thoughts page for more articles.

 Want to learn more:

 Shaw, G., et al. (2016) Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr.

 Sigma Nutrition Podcast:

SNR #143: Keith Baar, PhD – Tendon Stiffness, Collagen Production & Gelatin for Performance & Injury http://sigmanutrition.com/episode143/

Six of the best carbohydrate foods to improve your training and performance

Not all carbohydrate foods are equal.  For athletes, it’s not just about eating mounds of rice and pasta.  The quality of your carbs counts.  Smart carb choices can help athletes to feel great and perform at their best.  You can get more nutritional value from your fuel foods with selective choices.  It could be as simple as wild or brown rice sometimes instead of white all the time, or choosing a wholemeal pasta.  Or a wholegrain mix such as the one pictured above. 

Here are 6 of my favourite carbohydrate foods for athletes, to boost nutrition, health and performance.

Sweet potato

Sweet potato is a terrific carbohydrate source for training and energy levels.  Sweet potato has a lower glycemic index than white potato (remembering white potato is still good for you too!).  Sweet potato contains more carbohydrate than white potato, but lower in carbohydrate than rice, pasta, and many other grains (for example, the carbohydrate content of white potato is ~12g/100g cooked, sweet potato ~15g/100g cooked, brown rice ~30g/100g cooked). More benefits - fibre, vitamins such as Vitamins A (beta-carotene) and C, and taste!

Barley

Not a fancy expensive ancient grain, and when you think of barley you may be reminiscing about your grandmother’s lamb and barley soup!  But barley is now back in vogue and for good reason.  Barley is a low GI wholegrain, packed with vitamins, minerals and fibre.  Barley, like oats, contains beta-glucan, a soluble type of fibre applauded for its heart health benefits. 

Super versatile, barley goes well in soups, casseroles, breakfast dishes, cold in salads and great in risottos – there is a great Barley Risotto recipe in my book Eat Right for Your Life.

Sourdough rye bread

If you love to eat bread, make it sourdough.  Research is showing that sourdough bread, although it still contains gluten, can be more easily digested than regular wheat-based breads.  Try to select fresh baked sourdough from a local bakery and experiment with the different varieties to see what works for you – rye or spelt are terrific options for nutrition and low GI energy pre-training.

Bananas

A banana is the perfect portable pre-training snack – just enough carbs to fill that space in your tummy and give you an energy boost for the session ahead.  On their own, or part of a recovery smoothie or fruit/yoghurt/granola mix, bananas are a winner.

Sweetcorn

Sweetcorn is a sneaky source of nutritious carbohydrate, also packed with nutrients and fibre, and a similar carbohydrate content to white potato at ~13g/100g cooked.  Great in salads, soups, main meals or a cob of corn as a snack.

Oats

One of the cheapest and best carb options around are oats.  A small amount goes a long way and can keep your engine running for hours.  Rich in fibre and nutrients, and with a surprising protein content, you can find more detailed info in one of my more popular blog posts Oats vs quinoa for health, energy and performance.

Sorry if I’ve missed your favourite, there are plenty of great carbohydrate-rich foods out there!  Performance isn’t just about carbs though - plan your meals and snacks to meet your day-to-day, training and performance nutrition needs.

For more performance nutrition info, check out my blog page.  You can also leave your details at http://www.lisamiddleton.com.au/thoughts-index/ if you would like me to send you freeperformance nutrition updates and recipes, plus you can fllow me on Facebook, Twitter and Instagram.

Do you really need carbohydrates to train and perform, and are some better than others?

Carbs are evil. Aren't they? We are regularly reminded of this by sensationalist headlines suggesting sugar is toxic and white refined sugar is positively poison. The rationale behind these accusations is perhaps not without merit.  Over time the availability and intake of sugar-filled foods and drinks has sky-rocketed. Excess consumption of overly processed, low-nutrient foods can have a negative impact on our health. But does this make refined sugars lethal on their own? And should we really be using the words ‘sugar’ and ‘carbohydrate’ interchangeably. 

What starts with a jump onto the anti-sugar bandwagon can progress into joining the anti-carb club. Working in sports nutrition I am increasingly concerned about the number of athletes who take these messages to the extreme. Sure, if your health and well-being would benefit from losing weight then reducing carbohydrate and sugar can help. But it still doesn’t mean you need to eliminate carbs, or sugar, completely. Nor does it mean that replacing refined sugar with 'natural' sugar is any better for you. It really comes down to working out the best amount and types of carbohydrate to suit your individual needs. If you are someone who likes to keep fit and active, then cutting out carbs is not likely to do you any favours when it comes to training results and performance.            

Here’s why…..                                                                                               

Fuel

Yes, you can train your body to use fat better as a fuel by eating more fat, but does this improve energy levels and performance? No. Fat is pretty useless at fueling higher intensity efforts. Carbohydrates are far more effective when you need to work hard. 

Brain function

Stable blood glucose levels help to keep your brain fueled, helping with concentration, co-ordination and judgement – all pretty important for most types of athletic pursuits.

Muscle gains

If you are training for improved muscle condition, strength and size, carbohydrate can provide the energy to help this happen, in conjunction with adequate protein. Well planned carbohydrate intake won’t just turn to fat, but will be used effectively by the body to enhance muscle mass gains. 

Gut health

By choosing nutrient-dense, fibre-rich carbohydrate sources you will be providing your digestive system with the nutrients to feed your good gut bugs and keep them active, plus fibre to promote healthy nutrient absorption and bowel habits.

Immune function

Carbohydrate has been shown to have a positive effect on immune system for those doing regular or heavy training.  Exercise creates stress, but stable blood glucose levels can reduce the body's stress response and carbohydrate has been found to be effective in counteracting immune depression following exercise.

If you like to train, carbohydrates are your friend (even bread!). Get the portions, type and timing of intake right and carbohydrate will help you to get the best out of your training and performance. Look out for my next post where I will discuss the best types of carbohydrate foods for an active lifestyle. In the meantime you might like to take a look at a previous post 'The 10 best wheat and gluten-free carbohydrate foods if you train a lot'.

For more info like this, please leave your details at http://www.lisamiddleton.com.au/thoughts-index/ for performance nutrition updates, and you can also follow me on Facebook, Twitter and Instagram.

Salmon and Ricotta Frittata

Image by Bec Doyle Photography, from the book Eat Right For Your Life, Wilkinson Publishing

Looking for a protein-packed lunch or easy dinner?  Eggs can be prepared in so many ways and this delicious frittata combines the protein from eggs, salmon, cheese and milk to make a filling dish.   The salmon adds healthy omega-3 fats plus calcium, so along with the cheese and milk, this dish will help you to meet your calcium requirements.  If you don't tolerate lactose well, use a lactose-free milk and mix in some tasty cheese instead of the ricotta.  You could also add some leftover roast vegetables, or serve with a delicious big green salad.  Leftover frittata is great for breakfast or snacks the next day too!

Salmon and Ricotta Frittata

Serves 4

 Ingredients:

2 tsp oil

2 spring onions (scallions), sliced

100g/3.5 oz baby spinach leaves

400g/14 oz tin of salmon, drained and flaked

100g/3.5 oz low-fat ricotta cheese, crumbled

6 eggs, whisked

1/3 cup (80ml) low-fat milk

1 tbsp chopped dill

½ cup/50g low-fat cheese, grated

 Method:

1. Heat the oil over a low heat in a non-stick fry pan with a heatproof handle, add the spring onions and spinach and cook until the spinach wilts.  Remove the pan from the heat and add the drained salmon and crumbled ricotta, stir gently so it is evenly spread over the bottom of the pan. 

2. Whisk the eggs lightly, combine with the low-fat milk pour into the pan and continue to heat on low until the eggs are almost cooked, being careful not to burn the base of the frittata.

3. Sprinkle with chopped dill, grated low-fat cheese and salt/pepper to taste then place under a pre-heated grill until the cheese is melted and the frittata is cooked through. Serve with a green salad.

This recipe is from my book Eat Right For Your Life.  If you love healthy recipes, I have a new book due for release later this year also, all about performance nutrition.  Plus don't forget to leave your details here on my blog page so I can send you more recipes and performance nutrition info in the meantime.  You can also follow me on Facebook and Instagram, where I put lots of photos of dishes eaten at home and out and about.

Hydration is important, but what is the role of sports drinks and electrolytes and who needs them?

Image courtesy of Melbourne United Basketball Club

Summer in Australia can get hot!  Daily fluid intake is essential, but how much, and what type, do you really need for optimal energy levels, performance and health?  If you train regularly you need to drink regularly, but it’s not just about drinking as much water as you can.  Working out your individual needs can help you hydrate to train and perform at your best.

Why hydrate?

When we exercise we sweat, leading to higher fluid losses and increased fluid needs.  Starting training hydrated means setting yourself up to: 

- improve concentration and judgement

- improve co-ordination

- improve energy levels and delay fatigue

- make exercise feel easier, so you feel better and can work harder

Best fluids for training

For most exercise and sport, water is the drink of choice and totally adequate.  However many active people are turning to the wide range of sports and electrolyte drinks to help power their performance.  But are all the fancy formulations worth the effort and investment? 

Sports drinks vs electrolyte drinks

The key question to ask is whether you need fuel, fluid and/or electrolyte replacement.  Commercial sports drinks generally contain both carbohydrate and electrolytes and can be useful during prolonged training, hot and humid conditions and any time that sweat rates are high and when additional fuel in an easily consumed form is required. 

If your main priority is hydration, there are a number of pill and powder options that provide electrolytes without the carbohydrate and sugars.  The main electrolyte that drives hydration is sodium, so in essence you are purchasing a high salt solution to aid in fluid absorption and retention. 

If you don't do large amounts of prolonged training, enough sodium will likely be consumed through foods, and additional electrolytes may not be required.  However if you participate in long-duration exercise or have a high sweat rate with the potential to lose significant fluid and sodium, an electrolyte supplement could be pretty useful.  Salty carbohydrate-rich snacks can be handy too for those longer pursuits as a fuel and electrolyte source – just add water!  But if the event makes eating difficult, a sports and electrolyte drink or combination might work well (worth practicing in training to see what works, but for most shorter training sessions water may be fine).  Sports drink swishing is another strategy if you want the effects but not the fuel and carbs, might need to write a post on this down the track. 

When you are not exercising, other nutritious fluids such as milk, soup, blended fruit smoothies, juice, tea and coffee all help you to hydrate.  In fact milk can have a higher electrolyte content than many sports drinks!  Coffee can have a diuretic effect, so is not as effective in helping your body to hold onto the fluid you drink, but can still contribute to hydration goals. *For more hydration info, see my previous blog post Best Fluids for Hydration - Look No Further Than Soup.

Individual fluid needs vary significantly due to a number of factors.  Work out how much you need and the best fluids for you for different scenarios, and ask an accredited sports dietitian if you need some help working it all out.

For more nutrition updates I would love you to send you my free newsletter every month or two, please leave your details on my website Thoughts page.  I am now on Instagram too, and you can follow me on Facebook and Twitter.

Sushi rolls vs rice paper rolls – what you should choose for energy levels, weight and performance

The first time I ever ate a sushi roll was in Sydney - tuna and avocado as I was a bit wary of anything raw at that stage!  It would have been over 15 years ago and I remember how excited I was about this ‘new’ take-away option that was nowhere to be found in Melbourne back then! 

Sushi rolls and rice-paper rolls are easy to buy and easy to eat for a quick lunch or snack on the run.  Sushi rolls are a combination of rice, seaweed and protein/veg filling while rice-paper rolls are based on rice noodles, vegetables, herbs and protein. 

Although they are a similar shape, size and cost, sushi and rice paper rolls can be different nutritionally:

Carbohydrate

It’s all about rice for both sushi and rice paper rolls, great news for those who follow a gluten-free style of eating. 

Sushi rolls – Although white rice is often high glycemic index (GI), the combination of the rice with vinegar and protein/fat in the filling help to reduce the GI.  However, sushi rolls pack A LOT of rice into each little roll.  Choose brown rice when it’s on offer – not lower GI but boosts fibre and nutrient content.

Rice paper rolls – Rice noodles are lower GI and the amount of carbohydrate is usually a lot lower than sushi rolls. Rice paper rolls are also available in a lower-carb varieties, with more vegetables packed in, increasing the fibre and nutrients and reducing carbohydrate. 

Protein

Both types of rolls commonly contain fish, chicken, tofu, duck or beef for protein.  Rice paper rolls often fit in a bit more protein serve, but it depends where you get them and exactly how they are made.

Fat

Both varieties of rolls are generally quite low in fat, but fillings like avocado and fish will provide some healthy fats.  A salmon sushi roll doesn’t take the place of having a fish fillet meal however .  If the filling is crumbed and deep fried, or combined with mayonnaise, this will bump up the fat also.

Kilojoules

Sushi rolls range from 150-200 calories each, depending on filling and size, while rice paper rolls are general a lot lower and often under 100 calories per roll. This is without sauces – which can be high in sugar and salt, so keep sauce to a small serve.

So which is best?

Overall nutrition

Please remember that both sushi and rice paper rolls are decent take-away food options!  But if we are comparing, rice paper rolls most likely take the prize for the most nutritious, especially those packed with fresh vegetables, herbs and fish.  HOWEVER – brown rice sushi, with the iodine-rich seaweed, brings sushi up a couple of rungs on the nutrition ladder.

Energy levels

Rice paper rolls may be lower GI but they contain a lot less carbohydrate, so although they may theoretically help blood glucose levels, they may not keep you going for quite as long as sushi handrolls.

Exercise performance

Sushi rolls contain more carbohydrate so may keep you going for longer as a pre-exercise lunch or snack.  Rice paper rolls can contain more vegetables and herbs however, which are important for day-to-day health and performance, but not so much a fuel source. 

For more pre-exercise snack ideas, go to High performance snacks you should be eating at 3.30pm to get the best out of your post-work workout.

Weight management

Rice paper rolls are a clear winner with significantly less kilojoules, especially if packed with more vegies vs noodles.  Sushi rolls are still a great option however, and will likely fill you up for longer if you need to keep going for a busy afternoon ahead.  For more weight management tips 5 secrets of the French - how to eat the foods you like and not get fat.

In perspective

Both sushi and rice paper rolls are delicious and nutritious options to enjoy as a quick take-away choice….there are slight differences in carbohydrate and nutrients but either are going to be better than many other high-fat, high-sugar take-aways.

I would love to send your free performance nutrition updates, recipes and news about my new book I am working on about super food for performance, please add your details on my Thoughts page.

Training before, during or after work - 6 super foods to lift your game

Image by Bec Doyle Photography from Eat Right For Your Life (Wilkinson Publishing)

If you are stuck in the office all week, getting out for some exercise is a great way to improve your health, fitness, concentration and motivation. It's the natural way to reduce stress too.  Whether you join friends for a social game of soccer or netball after work, or enjoy a lunchtime run with a colleague, the benefits of regular exercise are enormous, and making it social can make it more enjoyable and keep you on track.

Not everyone has the genetic make-up to be an elite athlete, but we still may want to perform to the best of our ability. It doesn’t matter what level you compete at, or if you just train for yourself, you can use nutrition to your advantage for that extra spring in your step or extra seconds off your time.

Here is a sneak peak at some of the best foods to support your weekday workouts, straight from my book Eat Right for Your Life. There are 10 foods in total in the book, but we just have room for 6 of the most super here.  

6 of the best foods for performance

Fish

Many people don’t eat enough fish and seafood. If you know that includes you, then make it a goal to have fresh fish for dinner at least once per week then build from there. If you’re not a huge fan of fresh fish, the canned option is also good. Oily fish are higher in omega-3 fatty acids than standard white flesh fish. Sardines and salmon are particularly good for omega-3 fatty acids but are also a great way to get extra calcium if you eat the canned version with the bones (IMPORTANT – don’t eat the bones in fresh salmon!). One small can of fish can provide about 20g of protein, making it a convenient and portable source for muscle recovery after exercise.

Avocado

Some people avoid avocado with the fear it will add weight but what they don’t realise is the monunsaturated fat in avocado is good for you and could actually help with weight loss because of its effect on satiety. The good fats also mean you’re adding important fat-soluble vitamins. You may also be surprised to learn that avocados contain fibre, which assists with helping you feel full. Add avocado to salads, use as a spread, or for a delicious breakfast combined with fresh tomato, coriander and feta on rye toast, or with eggs for a lower-carbohydrate option.

Greek yoghurt

By choosing natural or Greek yoghurt you avoid the extra sugar and additives that are found in many yoghurts. Yoghurt gives you high-quality protein and is low glycemic index so will provide sustained energy for training or a game. With a combination of protein and naturally occurring carbohydrate, yoghurt is also great in the hours post-exercise for improved recovery. If you’re not a big milk fan, yoghurt will help you to meet your daily calcium requirements for strong bones and muscle function. But the greatest benefit of all is that the good bacteria in yoghurt can help to boost your immune system, keeping you healthy to train and compete at your best.

Kale

Normally I am not a big fan of so-called ‘superfoods’, however the thing I love about kale is it is not super expensive like some. Most of the ‘flavour-of-the-month’ superfoods seem to build a reputation that allows producers to charge exorbitant prices, but this does not seem to have happened with kale. Kale is a highly nutritious vegetable but it doesn’t mean you need it for breakfast, lunch and dinner. Other green leafy vegetables and herbs will provide similar benefits, so try to vary your options and include kale as one of your regular greens. Kale and other dark green leafy veg also contain nitrate, just like beetroot.

Beetroot

Studies show that regular intake of beetroot juice by cyclists helped to improve endurance performance. You might not need to down litres of purple juice, but you can increase your intake of the active ingredient nitrate by including more beetroot in your diet. There is also research indicating that beetroot juice may reduce blood pressure, an added bonus. Other foods that also contain nitrate include leafy greens such as rocket lettuce (arugula), another good reason to eat your greens, and your purples.

Watermelon

Watermelon is one of the few fruits with a higher glycemic index. High GI foods are ideal for post-exercise to ensure carbohydrates are quickly absorbed.   Watermelon (or any melons) also has a high water content, which can assist with rehydration. Like tomatoes, watermelon also contains lycopene, which may reduce the risk of prostate cancer in men. So forget the oranges for post-game, hook into a plate of watermelon for fast recovery.

If you are keen to learn more about the best foods (and beware foods) for different stages of life, you will find these, plus the recipe for Baked Fish with Warm Lentil and Beetroot Salad pictured above, in Eat Right for Your Life. 

I have a new book due for release next year with a specific focus on foods for performance, not just for sport but performance in business and everyday life.  If you are interested in regular performance nutrition updates, simply leave your details at http://www.lisamiddleton.com.au/thoughts-index/ . 

Christmas eating for athletes - tips to eat well through the festive season

Image by Bec Doyle Photography, Lamb salad with chickpea, spinach and mint cous cous from Eat Right for Your Life

While the majority of the population are enjoying the Christmas cheer at this time of year, if you are training you may not find December quite so joyful.  Christmas is considered a time for some rest and relaxation, but if you are an athlete in pre-season or with competition in early January, this is not the best time to be in holiday mode.

Your nutrition and fitness goals may be very different to most of those around you, who seem to have absolutely no concern or interest in your training needs (and are quite happy finishing off their bowl of chips right under your nose).  Instead of cocktails and canapes and all night parties, many sports people are more about water, early dinner and watching the clock so they can be in bed for a solid 8 hours sleep.  Some even find it easier to knock back invites….alcohol and late nights don't seem quite as appealing when you have an early morning training session that requires a reasonable amount of effort.

Just because it is Christmas, it doesn’t mean you forget about your nutrition and training goals, and here are some of the reasons why:

Recovery -

Late nights and party food are not the best recipe for optimal recovery, and if you have repeated instalments of this combination you might find yourself feeling tired, sore and lacking motivation

Body composition -

If you are in pre-season or the early stages of competition, you may have some body composition goals, such as increasing muscle mass or decreasing body fat.  Either way, Christmas can have an impact by ensuring you are super busy and have less time to shop, cook and plan your eating around your day and training.  Add in a few dinners and functions and it can be a challenge to get the results that you are striving for.

Injury risk -

If you are not recovering well, and not fuelling well, then you may be increasing your potential risk for injury.  Not to mention the effect of alcohol when you are out late and judgement is impaired.  Not a great outcome for an athlete to get an injury from tripping over something or falling down some stairs at a nightclub.

Immune system -

Late nights and a busy schedule can leave you tired and run-down, plus add training to that mix and the stress on your system can leave you at risk of getting sick.  This time of year is when nutrition becomes more important than ever.

Energy levels and Fatigue -

If you are not fuelling and recovering as normal, it can impact on energy levels for training and competition, and ultimately performance.

It can be difficult to stay on track when everyone else seems to be in relaxation mode, but looking after yourself doesn't mean you have to lock yourself in an altitude tent for a month.  Here are some tips to help you enjoy the festive season while eating well for your sport.

• Eat before you go

  • This sounds terribly boring, but it can save you from getting too hungry.  I was at a function recently and I was glad to have had a snack prior as there was very little food on offer and it was mostly deep-fried.  If you are not sure what will be on offer, be sure to have a snack or small meal before you leave.

• Enjoy the healthy options

  • With an increasing interest in health and nutrition these days, a lot of caterers are providing healthy options.  Parties where finger foods are served can be the hardest, but try to find yourself some fresh seafood (prawns, oysters, grilled calamari, fish), vegetables/dip, sushi, fresh sandwiches, smoked salmon, salad or stir-fry bowls to enjoy. 

• Choose mains over appetisers

  • If your function involves a sit-down meal, think about how many pre-dinner snacks you really need.  Think about what food will be offered over the entire event and be selective (you may even be able to see the menu beforehand or when you arrive).

• Plan your portions

  • If you do get caught out at a function that is over-flowing with deep-fried snacks and pastry, it’s the portions that will make all the difference.  The same applies to dinners with shared dishes, or buffet style eating - it is often the volumes consumed that can be a problem, not just the type of food.    For more info about portions, read about 5 secrets of the French... and how they manage portions so well.

• Drink plenty of fluid

  • If you are going to be standing up at a function for a number of hours, in warm conditions, and have training the next morning, it’s important to stay hydrated.  Water or mineral water are probably your best bet, try with fresh lime or lemon to make it a bit more interesting.  Or even a fruit-based mocktail can be a good option for some extra carbohydrate.

• Don’t compensate the day before or after

  • Some people prepare for a night out by eating less that day, or cutting back the day after.  If you are an athlete this is not all that helpful as you need consistent nutrition for ongoing recovery and training.  Don’t starve yourself or it will show in your performance.

• Host a party

  • The best way to be sure that you can eat well at a function is to host one yourself!  That way you have complete control over what is offered, and others will probably appreciate some healthy options too.

• Choose your night

  • If you like to have a drink, then maybe pick one event where you can have a couple of drinks.  For example maybe choose between Christmas Day and NYE to have a drink, not both.  Plan ahead, and try to pick the time that will have the least impact on your training.

• Re-gift the chocolates

  • Resist the urge to rip into the chocolates straight away, hold onto these as a perfect new year gift for someone else.  Or if you really want one, open them on the spot and share them around so everyone gets to enjoy the fun, and you won’t end up eating the whole box.

• Plan ahead!

  • If you continue to plan your nutrition during busy times, and maintain consistent training, you can enjoy yourself in the lead up to Christmas

If you are interested in more sports nutrition info, recipes and tips, please add your details for my free newsletter, at the bottom of any page on my website www.lisamiddleton.com.au. You can also follow me on Facebook, Twitter and Instagram!

Five reasons why red meat is good for athletes

I remember my first sports nutrition lecture at university, where sports nutrition at the time was compared to what athletes may have been eating centuries ago.  Red meat was clearly on the menus of our athletic ancestors with ancient Greek marathon winners awarded cattle for their endeavours, and a hearty steak pre-race may not have been uncommon.  The science of nutrition has come a long way since then, and although steak may not be a pre-race meal of choice, the nutrition benefits of red meat for athletes continue to be recognised. 

Nutrition fads come and go, and the popularity of red meat has catapulted from one extreme to another.  Current dietary guidelines suggest a prudent intake of red meat, however not everyone follows these guidelines, with the recent jump onto the Paleo bandwagon keeping the grass-fed beef farmers in business.  Regardless of the style of eating, when it comes to sports nutrition, red meat is a winner.  We don't always talk about meat as a food on it's own, often you hear about the importance of nutrients like protein or specific minerals for athletes, but when we break it down, meat is amazingly rich in a range of nutrients.

Here are my top 5 reasons why red meat is good for athletes:

Number 5 - Healthy fats

Discussions around red meat and health usually focus on saturated fat content, or more recently cancer risk.  If you look closely at the fat composition of Australian beef and lamb you will find that they do in fact provide omega-3 fats.  Not as much omega-3 as fish, but meat isn't all 'bad' fat. If you are concerned about your body fat levels, you can reduce the calories of meat by choosing lean cuts or trimming fat from meat, or cooling casseroles after cooking and skimming fat from the top. 

With regard to the impact on cancer risk, it is the cured and processed meats that seem to be the main concern.  It is still wise to vary your protein foods and not eat red meat all of the time, but for most people you don't need to omit fresh meats. 

Number 4 -  Minerals

Beef and lamb are a great source of zinc and Vitamin B12, important for athletes.  Zinc is important for muscles and immune system, and may play a role in testosterone levels in males. 

Vitamin B12 is important for a range of body systems and may impact on immune function and energy levels.  Vitamin B12 is only found in animal products, and a small-medium size steak will provide your daily RDI.

Number 3 - Satiety

Do you usually find you are still hungry after a meal of steak and vegetables??  No, most likely not.  Red meat is filling due to the high protein content, and is broken down slowly in the digestive system so can keep you full for longer.  You don't need a huge serve either.  Protein in a meal can also lower the glycemic index, helping to keep blood glucose levels stable.  Red meat can help to manage hunger, as do other protein-rich foods, if you are an athlete trying to manage your weight or body fat levels.

Number 2 - Iron content

Iron is an essential nutrient for athletes.  Red meat contains haem iron, which is more easily absorbed than the non-haem iron found in plant sources. The easiest way to meet your dietary iron needs is to eat small serves of red meat regularly (x3-4 per week), plus include a range of other iron-rich foods.  Don't forget to add a food containing Vitamin C to your iron-rich meal for optimal iron absorption.

For more information about why iron important and a table of different foods and their iron contents, have a read of my article on the 2XU website, Iron Tough or Rusty.

Sports Dietitians Australia also have a great Fact Sheet Iron Depletion in Athletes.

Number 1 - Protein

Probably the best thing about red meat is the quality and amount of protein.  Red meat contains all the essential amino acids, making it high quality.  This includes leucine, the critical amino acid for stimulating muscle protein synthesis to promote muscle recovery and growth.  Meat is also protein-dense, so you only need a small serve for a big dose (lean beef contains approximately 30g protein per 100g, this can vary according to cut of meat).

For more information about protein and other foods that are great protein options, Back to Basics Protein - Foods That Contain the Most and Best Protein for Recovery and Training

If you choose not to eat meat for ethical reasons there are other foods such as dairy, eggs, nuts and seeds.  For athletes who follow a vegan style of eating it can be very difficult to meet needs for nutrients such as protein, iron, calcium and Vitamin B12.  It's not impossible, there are plenty of vegan athletes out there, but it takes significant time, effort and planning, as well as supplementation, to get nutrition intake spot on.

If you are an athlete who does eat red meat, then it's worth making a special effort to eat small amounts of fresh red meat regularly, in combination with other high quality protein sources,  for energy levels, recovery and performance.

For more sports nutrition info, follow me on Facebook or Twitter and sign up for my newsletter at the bottom of this page below.

Best snacks for before exercise to perform at your best

Is fruit on its own the best pre-exercise snack?

Performance nutrition is a topic I am lucky enough to talk about pretty much every day.  I love talking about exercise and nutrition, and helping people get the best out of their training efforts, whether they workout at the local gym or train as an elite athlete.  I find a lot of people feel like they have their nutrition mostly under control, but don’t seem to be getting the best out of their training.   A lack of appropriate nutrition before and after training may be contributing to this, and may especially be a problem if you train in the late afternoon.  I see a lot of clients who head straight to training after work or school, but haven’t eaten for 4 or 5 hours since lunchtime.  By then, your body will have digested and absorbed many of the nutrients from lunch and there may not be much left to fuel your training session.  If you are trying to lose weight, it can still be useful to have some fuel on board to provide the energy to train harder and burn more kilojoules.   If you are working hard in the gym to put on weight, then you need energy to lift, pull and push.  If you are going into your session fatigued and low on fuel, you can’t expect to get the best results from your training (unless you have a planned strategy to complete some sessions lower on carbohydrate, but I will save that for another post).

 So what should you look for in a pre-exercise snack?

Protein

Protein is often the neglected nutrient when it comes to snacking, as many of our typical snacks are carbohydrate based (think fruit, biscuits, flour-based products).  Including protein in a snack means it will keep you full for longer, but can also help manage blood glucose levels, and is an essential nutrient for muscle growth and repair.  If you are doing a lighter cardio session then the protein is probably less important and you may be fine with a small carbohydrate snack (if anything), but for longer, heavier sessions there are benefits from including protein.

Carbohydrate

Low-glycemic index carbohydrate foods are those that are more slowly absorbed over time, resulting in more stable blood glucose levels and potential benefits for energy levels.  However many low GI foods are also high in fibre, and too much fibre pre-exercise can cause stomach upset for some people (especially runners).  Include carbohydrate in pre-exercise snacks, and choose low-GI if you tolerate it.  But the total amount of carbohydrate is potentially more important than the glycemic index, so it is a matter of working out which carbohydrate foods sit best for you before you train.

Healthy fats

It's important to include healthy fats in your diet if you are fit and active.  Fat can take a while to digest, so you may be better to add more of your healthy fats and oils to meals after exercise rather than before .  Avocado, nuts, seeds, olives, olive oil and fish all provide healthy fats.  

Snacks for pre-exercise 

Below are some pre-exercise snack ideas that will help to keep your energy levels high, contain some protein but not too much fat.  The serving size that is best for you will vary according to your goals, the type of training you do, and individual needs. 

* Soup eg. chicken and vegetable or minestrone

* Chopped fresh fruit with natural yoghurt and chopped almonds         

* Quinoa tabouli with chickpeas

* Rye or corn based dry biscuits with low-fat cheese and sliced tomato

* Fruit smoothie, made with low-fat dairy or soy milk, yoghurt and fruit (most other milks are low in high quality protein eg. rice, oat, coconut, almond)

* Bean and rice salad

* Sushi handroll

* Greek yoghurt with berries

* Mountain bread with turkey and salad

* Tuna with rice and vegetables

 * Natural muesli with low-fat natural yoghurt

* Vegetable sticks and wholegrain crackers with hommus dip         

 * Home-made popcorn (mix in some almonds)

 * Fruit/grain toast spread with ricotta cheese

* Rice paper roll

* Corn Thin with smoked salmon, low-fat cream cheese and dill

* Trail mix - almond, walnuts, cashews and sun-dried apricots

* Chia pudding made with milk and topped with fruit

* Toast or wholegrain crackers with avocado and salmon

* Almond Butter Balls plus yoghurt with berries

 If you are unsure about the best type of snacks and amounts for your needs, talk to an Accredited Sports Dietitian who can help you plan your daily meals and snacks to meet your nutrition and training requirements.  To find a dietitian in your area, go to Sports Dietitians Australia.

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Vitamin D for athlete health and performance

It is quite likely that you may have low Vitamin D levels.  Recent estimates indicate that over 75% of the general population may be Vitamin D deficient.  If you are an athlete, you may be at even higher risk of having low levels, and this is a problem because Vitamin D is important for health and potentially performance.  In recent weeks I have found myself talking to many athletes about Vitamin D.  The end of winter is approaching in Australia, a time of year where Vitamin D levels can be on the downward slide.  I have also read a number of journal articles of late that highlight the important role of Vitamin D for athletes.

I am prone to low Vitamin D levels.  I am not a great one for regularity in taking supplements, so I am probably Vitamin D deficient right now if I am honest.  Particularly as we are continuing to endure a pretty cold winter here in Melbourne, and most of us in the southern states will find that our Vitamin D levels decline by the end of winter when we haven’t seen much sun for a while.  So what is all the carry-on about Vitamin D?  Why do we need it, who is at risk of deficiency and how can you improve your Vitamin D levels?

Why are so many people Vitamin D deficient?

Vitamin D is a pretty clever little vitamin and plays an important role in many of our body systems.  The big problem with Vitamin D is that we generally don’t know that our levels are low until something major happens eg. bone issues.  Unlike iron, where our body will often let us know via various symptoms that our levels are on the decline, Vitamin D isn’t quite as helpful and we can go for a pretty long time without being alerted to low levels.  The only reason I found out that my levels needed a boost was through a routine blood test when I was pregnant, so goodness knows how long my levels had been low for.

Unfortunately sometimes when you address one issue it can create another.  Sunscreen is essential for protecting our skin from the sun’s rays.  If you block the sun, you help to reduce the risk of skin cancer.  But you also block the sun’s amazing ultraviolet (UV) radiation which is required for the production of Vitamin D in the skin.  So all of our slip, slop, slapping, which is absolutely important to avoid burning our skin, doesn’t do much for our Vitamin D. 

Who is at risk?

Lack of sunlight is the number one risk factor for low Vitamin D.  So if you spend a lot of your daylight hours inside, like a number of athletes I work with who train predominantly indoors, your levels may be low.  Athletes may also have increased physiological demands for Vitamin D, compared to the general population.

Other individuals at higher risk include:

• indoor lifestyle eg. work, study.

• if you cover your skin for religious reasons.

• if you have naturally very dark skin.

• if you avoid the sun for cosmetic reasons or skin protection.

• specific medical conditions.

There is some debate over the cut-off values for Vitamin D levels in the blood, and whether the set levels are in fact too high, meaning that more people are being diagnosed as being low in Vitamin D.  It is important to speak with your GP or medical professional to determine the best way to address your Vitamin D status and needs.

Why is Vitamin D important?

Bones - Vitamin D controls calcium levels in the blood and is required for the absorption of calcium from the gut, which in turn is important for bones.  Low Vitamin D can increase the risk of musculoskeletal problems, including bone conditions such as osteopenia and osteoporosis.  For athletes, an increase in bone turnover with low Vitamin D can increase the risk of bone injuries such as stress fractures.  Sufficient Vitamin D may help to prevent this.

Immune System - Vitamin D is thought to have a role in maintaining a healthy immune system, and some studies suggest that Vitamin D deficiency may increase the risk of viral respiratory tract infections. Winter is often when Vitamin D levels decrease, so if you are prone to getting sick in the cooler months make sure your Vitamin D levels are kept up throughout.

Mental health – There seems to be a link between Vitamin D and mental health, including moods and even depression.

Muscle strength – Vitamin D may have a particularly important role for improving muscle strength in athletes.  There is a potential for increased size and number of type II fast twitch muscle fibres and a study in athletes showed a positive impact on muscle function with Vitamin D supplementation if levels are low.

Injury prevention - Low Vitamin D may increase the risk for inflammatory-related injuries.

Performance - Few studies have looked at Vitamin D and its direct effect on performance in young adults, however multiple performance studies in older adults have related low vitamin D levels to decreased reaction time and poor balance.  There may also be a potential impact on VO2 max.

Strategies to increase Vitamin D levels

• Spend some time out in the sun without sunscreen on  

  • Find a balance between sun exposure for Vitamin D and protecting your skin against skin cancer.  The amount of time required for exposure will vary depending on where you live.  Check the SunSmart website for more details on exposure times in Australia.    

• It's difficult to obtain enough Vitamin D just from foods.  Only 5-10% of our Vitamin D may come from food.  Foods that are rich in Vitamin D include– salmon, dark-flesh fish, egg yolks, fortified foods (like milk), UV mushrooms.

• Vitamin D supplementation may be required for certain individuals.  Speak with your health professional about appropriate dosages if you have been found to have low Vitamin D levels

Summary:  For athletes, there is limited evidence to support vitamin D as a direct performance enhancer, however optimal Vitamin D is important for health, immune function and reduced risk of bone injuries such as stress fractures, and muscle injury. Although Vitamin D is not shown to have a direct performance effect, the indirect impact could make a significant difference to performance and health/injury outcomes.  Further research is required to determine the magnitude of effect of vitamin D on performance, in particular the areas of strength, power, reaction time and balance.

This post presents information of a general nature only.  For individual advice about nutrition and supplementation you should consult with an Accredited Practicing Dietitian or appropriate health professional.

References: 

• Ogan,D. & Pritchett, K.  Vitamin D and the Athlete: Risks, Recommendations, and Benefits. Nutrients 2013, 5:1856-1868

• Von Hurst, P.R. & Beck, K.L. Vitamin D and skeletal muscle function in athletes. Curr Opin Clin Nutr Metab Care 2014, Nov;17(6):539-45

• SDA Fact Sheet – Vitamin D

• AIS Fact Sheet – Vitamin D