When it comes to assessing body composition for athletes and active people, there are plenty of options. Some methods are more useful than others, and often a combination of measurement tools provide the best insight into body composition change. I often have clients who have concerns about their Body Mass Index (BMI) and believe, or have been told, that they are overweight when in fact their fitness and health can be anything from reasonable to exceptional. My answer to these clients is always the same, and I recently wrote a post about this for the Premax website BMI for the fit and healthy. Click on the link to read more.
The Great Sugar Con - why 'refined sugar-free' is a waste of time
‘Refined Sugar-Free, Gluten-Free Choc Caramel Cupcake’. This was the latest ‘free-from’ delicacy that popped up on my screen, one of many that I see daily. I can’t help but cringe, and rather than making me salivate these images just make me more and more agitated. Refined sugar-free treats are everywhere, from raw slices, to bliss balls, to smoothies to cakes. These creations look absolutely delicious and of course they are touted as guilt-free as well as sugar-free - but are they either? They are often promoted by a celebrity or nutritionist or the latest sugar-free café or recipe book, to convince us of their goodness. So how do the creators manage to formulate alternative options that are made from healthy ingredients and match the textures and taste of the real deal?? How is it possible to cut out all the wheat, animal products and sugar while achieving such remarkable taste, texture and visual results.
Well, I’m sorry to be the bearer of bad news but we are all being conned - big time. The reason these ‘free-from’ treats look and taste so superb is because in fact they do contain sugar, and often lots of it. But how can that be so, when they are labelled sugar-free. Look a little more closely – ‘refined sugar-free' does not equal free from sugar. It simply means the sugar is not in the white powder form, everyday table sugar that is labelled as everything from dangerous to toxic. But there is no limitation on the huge number of sugars that are considered ‘natural’, or not refined, and these are often used amply. I’m sorry, but it is impossible to make a cupcake taste evenly remotely like a cupcake without adding sugar.
Pick up many of the trendy low-sugar recipe books and you will find the widespread use of products like rice malt syrup, agave, coconut sugar, etc. If you asked the cafes and bakers the ingredients of their ‘’free-from’’ caramel cupcakes you would most likely find the same thing. I honestly don’t know how the promoters of these products feel comfortable, knowing that their products contain just as much sugar, if not more, than the traditional product counterparts. Maybe because 'no sugar' sells. Even if it is a misrepresentation, or in fact a blatant lie.
For example, just flicking through some online recipes from a well known nutritionist and quickly came across a Choc Coconut Cupcake recipe. Sounds innocent enough, except that the recipe makes 15 and contains a whopping 3 cups of coconut sugar in the icing - nearly ¼ cup coconut sugar PER cupcake! But it is still technically refined sugar-free. Or another website about quitting sugar that simply uses rice malt syrup instead of white sugar to make it sugar-free. (For more details about what coconut sugar and rice malt syrup really are, have a read of my previous post The facts about sugar - are natural sugars really healthier than white?) Education on Sugar 101 is seriously lacking. The other downside is that many of these recipes can be complicated to make and you may be wasting your time and effort thinking you are making the healthier option.
Of course overconsumption of refined sugar is a serious problem. I just read in the paper today some data from the Australian Bureau of Statistics, that boys aged 14-18 years are consuming on average 92 grams per day (nearly 20 teaspoons) of free sugar (and 38 teaspoons/day in total), with much of this coming from soft drinks alone. This is quite alarming considering that WHO recommends we aim for less than 12 teaspoons of free sugar, or less than 6 for dental health. Products that contain pretty much just sugar with no other nutritional value, like soft drinks, are a major contributor to free sugar intake. But if you think you are doing your best to reduce sugar by choosing the organic low-refined options you may not be doing yourself any favours. Natural syrups and unrefined sugars are still considered free sugars, and although claimed to provide nutrients, the trace amounts are pretty much negligible (other than honey, but you still don’t’want to overdo it). Perfect example, a small drizzle of honey on some porridge is not going to over-do your sugar intake for the day and can add to the enjoyment of an otherwise nutrient-dense meal. However using honey in a refined sugar free choc honeycomb cupcake that is also loaded with other ‘natural’ sugars is probably not a great representation of a healthy option.
Bottom line – many of us should reduce our total sugar intake, not just white sugar. Think back 50 years where something sweet was enjoyed wholeheartedly on a special occasion, but not everyday. When you do indulge, choose something you really like that is going to satisfy you. If the refined sugar-free raw raspberry slice from the vegan café does it for you then go for it, or you may be happier with a good old-fashioned piece of home-made cake now and again. Choosing refined-sugar free does not guarantee lower sugar and higher nutrient content. Don’t be fooled - most of the ‘refined sugar-free' treats should be treated the same as a piece of regular chocolate mud cake or a chocolate brownie.
If you love learning more about nutrition, please leave your details here and I will add you to my free newsletter, or you can follow me on Facebook, Twitter or Instagram for regular nutrition updates.
Image by Whitney - originally posted to Flickr as Chocolate Cupcakes w/ Raspberry Buttercream, CC BY 2.0, https://commons.wikimedia.org/w/index.php?curid=10390035 (may or may not be refined sugar-free?)
Best post-run breakfasts for recovery vs weight loss
Image by Rebecca Doyle Photography from Eat Right For Your Life
What do you eat after your Sunday morning run? I pondered this question a few weeks ago as I ran along a beachside track on the Mornington Peninsula. An amazing mix of different people were out and about that morning, from elite runners who had their energy gels strategically placed along the route, to holiday-makers working hard on their new year's resolutions to get fit. I thought about the different goals of the various runners and wondered what they had in mind to eat after their run.
From walking down the main street during the days prior it was very obvious that many of the holiday makers had no hesitation in choosing the full cooked breakfast, as you might well do when you are in relaxation mode and someone else is preparing it for you. Other runners may have been going home to a bowl of cereal, or perhaps home-made pancakes as a holiday special. Or just a quick piece of toast before heading out to their next activity.
With so many breakfast choices, what are the best options to meet health, recovery and performance goals?
The biggest mistake I see people make when it comes to breakfast is the bias towards carbohydrate and a relative lack of protein. Have a quick think about typical breakfast foods - it's a carb-fest of cereal, bread, fruit, juice and maybe even a muffin or pastry. Where is the protein?? Add some milk to your bowl and you will bump up the protein, or a spoon of yoghurt with fruit or muesli, but a token portion with your brekky may not quite cut it. If you are doing a decent run, and you run regularly for fitness, or are training for an event, then protein post-run should be high on your agenda. Ideally you should be squeezing in at least 20g of protein into your post-run breakfast for muscle recovery. Protein is sometimes considered the nutrient most important for strength training, but endurance type exercise such as running can increase protein requirements too. And don't think protein is only for elite runners doing lots of kms and hills. Regardless of your speed or distance, if you are working hard you need protein due to increased muscle damage and the need for repair.
You probably need some carbohydrate also after longer runs to assist with recovery, but the amount you need will vary according to training and body composition goals, and the timing of your next training session. If you are heading off to a busy day after your run, you most likely will benefit from some fuel for energy during the morning, in combination with your protein.
Don't forget the vitamins and minerals! It's not all about protein and carbs. By including some fresh fruit or vegetables, maybe some nuts and seeds, and choosing carbohydrates that are wholegrain you will be boosting your overall recovery nutrients. Some healthy fat is beneficial at breakfast too.
Here are some suggested high performance post-run breakfasts that meet the above criteria and importantly contain at least 20g protein:
- 200g Chobani natural yoghurt with fruit salad and 2tbsp nuts/seeds
- 2 poached eggs with spinach, mushrooms, tomato and 2 multi-grain toast
- Small bowl of natural muesli with milk, topped with a few big scoops of Greek yoghurt and berries
- Large banana and berry smoothie (use milk, yoghurt and almond meal for protein, or maybe add some whey protein)
- 1 small tin of tuna, with sliced tomato, avocado and fresh basil on rye toast
- Leftovers eg. beef/vegetable stir-fry with quinoa
- 1 cup home-made baked beans on rye toast, sprinkled with cheese
- Chia pudding made with milk and topped with blueberries and macadamias
- Omelette with herbs and crumbled feta (may need to add some carbohydrate)
- Bowl of porridge made with milk, topped with yoghurt and chopped almonds
- Scrambled eggs with smoked salmon and grilled asparagus (may need to add some carbohydrate)
If you are trying to lose weight, remember that you don't need to go low-carb all the time. For recovery it can be helpful to include some carbohydrates in the immediate recovery period. Always eat a good post-run meal, then you can adjust food and portions later in the day to meet body composition goals.
If you need help in planning your nutrition for your health and performance goals, please get in touch, or find an accredited sports dietitian close to you at Sports Dietitians Australia.
I would love to send you free nutrition updates and recipes, just leave your details on my Thoughts page. You can also follow me on Facebook and I have just set myself up on Instagram too!
Ten weight loss 'super' foods that taste good too
Many people spend January trying to undo the fun of the festive season. The good news is that you don't have to detox or live on spinach smoothies to get back on track. There are plenty of delicious foods that taste great and will enhance your enjoyment of foods, but will also help you reach your new year health and nutrition goals.
Here are just a few to start adding to your trolley:
Strawberries
Sweet and luscious, nothing beats a bowl of freshly picked strawberries. The great news is that you can enjoy your berries in abundance, at not much more than 50calories for a whole punnet! Berries on your breakfast or yoghurt are the perfect sweet substitute for sugar or honey, with the added bonus of Vitamin C to help you absorb the iron from cereal. Delicious on their own as a snack to satisfy mid-afternoon or late-night sweet cravings.
White fish
Are you eating lots of salmon for omega-3's? Salmon contains the highest concentration of omega-3 fatty acids of all fish, but also contains more fat in total. Oily fish are good for you, but don't forget about white flesh varieties - they do contain less omega-3, but are also lower in calories, so are a terrific option if you are trying to lose weight. The protein content of fish makes it a terrific main meal option to keep you full and help prevent unnecessary snacking between meals. Make your fish interesting, by adding fresh flavours from herbs, vegetables, garlic and citrus.
Prawns
Prawns are often considered an indulgent food, but it's good to know they are protein rich and very low in energy (one king prawn = 15 calories). Fresh, BBQ or stir-fry options are great, but the creamy garlic and tartare sauces or battered and deep fried options will reduce the efficiency of prawns to help you lose weight. Other shellfish such as oysters and mussels are also great to eat regularly.
Herbs
If you are serious about improving your health, think about planting a herb garden in your backyard or on the windowsill. Fresh herbs contain negligible caloriees but pack a concentrated nutrient punch. Using a range of different herbs will provide a variety of health (and taste!) benefits, making meals more interesting. Don’t forget the chilli! Hot and spicy foods often take longer to eat, and all that water you drink to dampen the heat helps to fill you up and stop you from over-eating!
Green Tea
The list of benefits of green tea seems to be growing all the time. If you love green tea you are in luck, as many of the benefits for health seem to kick in with 4 or more cups per day. Green tea is a great substitute for other higher kilojoule beverages and a creative way to increase your fluid intake. Green tea contains an antioxidant called EGCG that may have a mild positive impact on fat burning. Recent research shows that green tea could have an impact on depressive symptoms and a number of health conditions too, so go for green for health and happiness. But remember that green tea contains caffeine, so take care if you are sensitive.
Nuts
We often hear about almonds being good for health and weight management, which they are, but other nuts are nutritious too! Research shows that a handful of nuts per day can bring benefits. If you really love nuts just watch your portions....more is not better as although nuts are nutritious they are also energy dense. Eat nuts regularly as a filling snack or add to stir-fries and salads.
Green leafy vegetables
Green leafy vegetables are your new best friend when you are trying to lose weight. You can basically eat as many as you want! Greens are great for your waistline but also your health, containing a range of vitamins and minerals such as folate, Vitamin A, B, E, K and spinach also provide calcium and non-haem iron. Cook up a storm with silverbeet, or try a spicy stir-fry with Asian vegetables such as bok choy, pak choi and gai larn. To compare the nutrient content of kale vs spinach vs rocket, click here for one of my most popular blog posts.
Lemon
Lemon can assist with weight loss in a number of ways. Lemon juice contains hardly any kilojoules, but can add delicious flavours to food and drinks. We know the importance of drinking enough water but many of us don’t like it plain from the tap. By adding fresh lemon and lime, it can change the way you think about water. Add sliced lemon and fresh herbs to plain soda or mineral water with ice for an evening drink or add lemon to boiled water as a morning beverage. Lemon juice also makes a great dressing for salads, and enhances the flavour of fish, seafood and chicken dishes.
Natural yoghurt
There are so many yoghurts on the market, a wall of ‘light’, ‘extra light’, ‘diet’, ‘no fat’, ‘low sugar’…where do you start? Avoid the confusion and stick with a plain natural or Greek-style yoghurt. Add your own flavourings, such as fresh or frozen fruit, fruit puree, chopped nuts/seeds or a couple of spoons of natural muesli. Natural yoghurts are rich in ‘good’ bacteria, important for optimal digestive health. Yoghurt contains high quality protein and has a low glycemic-index, making it a filling snack for between meals.
Oats
The great thing about oats, and the reason they help with weight loss, is that you only need a small serve to make a meal. Being high in fibre and low glycemic-index, oats can keep you going for hours. The perfect breakfast option for busy days when you need to be performing at your best. If you are not a porridge lover, go for bircher muesli or a home-style natural muesli (home-made with lots of nuts and seeds is even better!). To find out how oats compare to quinoa in the nutrition stakes, click here for my previous post.
If you enjoyed this article, you can subscribe to my free newsletter below, and follow me on Facebook and Twitter for regular nutrition updates.
Mexican-style beef with sweet corn salad
Image by Bec Doyle Photography, recipe from Eat Right For Your Life
Having a BBQ this weekend? Why not try this quick and easy Mexican beef, a great way to spice up your regular steak. The salad is fresh and filling and also takes very little time to prepare. Perfect for entertaining, or a quick weekday dinner.
Mexican-style beef with sweet corn salad
Serves 4
2 tsp cumin
2 tsp paprika
½ tsp chilli flakes
1 tbsp olive oil
600g/1.3 lb lean beef rump steak
2 corn cobs
1 red capsicum (pepper), chopped
½ red (Spanish) onion, chopped
1 avocado, chopped
¼ cup/10g fresh coriander (cilantro) leaves, roughly chopped
2 tbsp fresh lime juice
1. Combine the cumin, paprika, chilli flakes and olive oil in a shallow dish. Add the steaks, turning to cover in the spice mix. Allow to marinate for 30 minutes.
2. To make the salad, remove the outer green leaves from the corn cobs and BBQ, steam or microwave the corn for 4-5 minutes or until kernels are cooked through, allow to cool. Once cooled, carefully cut the corn from the cob and place in a bowl. Combine the corn, capsicum, red onion, avocado and coriander leaves. Stir through the lime juice and set aside.
3. Grill or BBQ the steak and serve with the sweet corn salad.
Note: For the marinade, you can substitute a 35g/1.2 oz packet of taco seasoning for the cumin, paprika and chilli flakes.
- This recipe, plus other BBQ friendly meals, is from my latest book Eat Right For Your Life, why not pick one up or order online as a Christmas gift for a food-loving friend!
- If you like this recipe, you can subscribe to my free newsletter at the bottom of this page for more nutrition updates and recipes, or follow me on Facebook or Twitter.
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.
If you are interested in learning more about nutrition for exercise, training and sport, please sign up for my free newsletter at the bottom of this page, and you can also follow me on Facebook and Twitter for more nutrition updates.
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
Energy For the Mountains - Tour de France Nutrition
If you love sport, then July is possibly your favourite month of the year. In Australia we are in the middle of our busy winter sports seasons, but we are also spoilt for choice with international events, meaning lots of late nights and bleary-eyed mornings for armchair spectators!
I have developed an interest in the Tour de France over the years, although I must admit I haven’t seen too many live stages this time around. As I get older the timezones don’t seem to work so well for me! I do love watching the amazing TV coverage of this gruelling endurance feat, and being a sports dietitian I take great interest in what the cyclists eat and drink, as well as when and how. Juggling food and fluids on two wheels is a skill in itself!
Getting the food and fluid right on multi-stage events like the 21-day Tour de France can impact on how the athletes feel on the bike, how they recover and how they perform. Extreme sporting events present a number of challenges, with fuelling and hydration being critical for overall success.
I had initially planned to write a detailed piece about nutrition for the Tour de France, however over the recent two weeks I have seen plenty of great content already published on other sites. So rather than re-writing, I will highlight the nutrition priorities below and provide either my own thoughts or link back to other experts.
So much food, so little time:
When you are on the bike for a fair chunk of the day, plus all of the travel, preparation and commitments, it can be difficult to find time to eat enough. A recent post from Asker Jeukendrup, exercise physiologist and sports nutritionist, highlighted some of the research on multi-stage cycling and predicted energy requirements. The amount of energy expended per day for the major cycling tours is estimated to average 6,000 calories. On the big hill stages, expect up towards 9,000 calories per day. There are a number of factors that contribute to energy expenditure and there will be wide individual variation, however these figures are a good indicator of how hard to body is working during these events. The calorie requirement can be 2-3 times what the average male needs to eat in a day! When you consider that 5-6 hours of the 15 or so awake hours is on the bike it doesn’t leave a lot of time to consume that amount of energy. Particularly when you think that riding up a mountain at altitude (sometimes in the wind and rain) does not make eating an easy task.
For a short but detailed read on how much energy is needed to fuel an elite professional cyclist go to Asker Jeukendrup’s blog, which also provides a visual comparison of what 9,000 calories looks like in burgers! Can you guess how many?
Food on the bike:
As mentioned, eating while riding is a practiced skill in itself. Different types of foods and fluids suit different individuals. Professional teams these days have support staff including dietitians, sports scientists and chefs who help the athletes to achieve optimal performance nutrition during tours. For more information about the carbohydrate requirements of cyclists during stage events, go to the Premax blog 'Sugar for Cycling Performance. Part 1: How Much is Enough?'. I have recently started writing for the Premax blog as a guest nutrition contributor, excited to be involved!.
For some practical ideas for home-made snacks on the bike, The Feed Zone website is a great resource, plus they do some great recipe books about the food the pros eat that you can also do yourself at home. I have the Feed Zone Portables book at home and it’s great.
Food off the bike:
After a day’s racing is when nutrition really needs to step up. Recovery goals are similar to other sports, with a focus on protein, carbohydrate, electrolytes and fluid. Elite cyclists working at such high intensities burn a lot of carbohydrate, particularly during hill stages. Although carbohydrate and protein are essential, it’s important to also think about overall nutrition and incorporating vegetables – not just endless bowls of spaghetti bolognaise. If you want an insight into see what professional cyclists REALLY eat, follow Orica-Greenedge’s chef Nicki Strobel on Twitter……definitely not just endless bowls of pasta!
Hydration:
If you have been watching the Tour this year, you would have noticed that some days are raced in the heat of the day with the European sun beating down on sweat-soaked jerseys, while other days jerseys are drenched by the soaking rain, wind and cold. Hydration is important in all conditions, but fluid losses are likely to be higher in the heat. The big challenge for multi-stage events is that you only have overnight to recover before you do it all again, so rehydrating strategies are essential to ensure athletes are hydrated on the starting line the next morning. Sweat means fluid loss, but also potential salt, or electrolyte, losses. No room for low-salt diets on the Tour trail, with savoury snacks on the bike also being important rather than predominantly sweet options which seem to be popular with cyclists.
Immune system:
Fuelling and recovery are priorities, but with the stress on light and lean bodies at their physical peak, there is also the risk of illness during an unpredictable event such as the Tour de France. Food options shouldn’t just focus on protein, carbohydrate and fluid, but also the overall nutrient density of foods. Intake in the lead up to multi-stage events is also important for preparing the body to be in the best condition prior.
This is just the base of the mountain when it comes to Tour de France and endurance nutrition. Each team and individual athlete will have their own specific nutrition strategies. Even with the best support team and planning, endurance events are unpredictable, so nutrition plans need to be flexible, and a plan B is always handy. By the end of the Tour, cyclists will be physically and psychologically exhausted and often a bit lighter on the scales. Sports nutrition strategies can help throughout a Tour, but are also important in transition periods between events in preparation for the next physical challenge.
For regular sports nutrition updates, follow me on Twitter or Facebook, or sign up to my newsletter below.
Best fluids for hydration - look no further than soup
Image courtesy of Bec Doyle Photography
There is nothing better than a piping hot bowl of soup to warm you up on a cold winter's day. If you are an athlete, that delicious bowl of goodness can be functional too. Soup is one of the most hydrating fluids you will find and with the right mix of ingredients can tick all the boxes for recovery. Different types of soup can provide different benefits, and you can create your own soup to match your specific recovery needs. Did I mention soup can be a great option for weight loss too?
Soup for Hydration
The best way for our body to cool down during exercise is to sweat. Some people sweat more than others. Hydration is important for performance, however in winter we may not sweat quite as much and tend to neglect our fluid intake in comparison to the thirsty summer months. What do athletes usually drink to hydrate? Water, sports drinks and electrolyte replacement supplements immediately come to mind. These provide fluid as a priority, but also contain various amounts of carbohydrate for fuel and electrolytes for hydration. Sports drinks are often designed to provide both carbohydrates and electrolytes, while electrolyte replacement supplements focus more on electrolytes and less on carbohydrate. Both sports drinks and electrolyte supplements can be beneficial under certain exercise conditions, and can be particularly useful for during training and competition of long duration. But if you are looking for a pre- or post-exercise option for hydration you really can't go past soup.
What is so magical about soup?? The main electrolyte in sports drinks and electrolyte replacement powders/tablets/drinks is sodium. If you look at the nutrition composition of soup it is clear that most soups contains significantly greater amounts of sodium compared to electrolyte replacement supplements. Why? Because soup is often high in salt, which is high in sodium. So unless you are following a low-salt diet for health reasons* and making home-made low-salt soups, you will find that most soups are high in sodium (although it does vary between styles of soup and the exact amount of salt added). Soup might not always be the first choice of fluid to drink DURING exercise, however it can be well suited to many types of training and competition. For example, ultra-endurance pursuits where exercise intensity is lower and there may be more opportunity to consume a wider variety of foods/fluids. Intake during exercise doesn't always have to be sweet! If soup is not your thing during exercise, it could be worth trying pre- or post-training or an event.
Check out these figures for sodium and other nutrients, per 100ml of fluid:
Nutrient information per 100ml of fluid.
Ranges provided take into account different brands and preparation techniques, and are estimates only. Exact composition of specific soups will vary accordingly. For more detailed nutrition composition data for soups in Australia, have a look at the product comparison chart by Dietitian Connection.
* Some people need to reduce salt intake for health reasons, however I find that athletes often restrict sodium believing it is good for them, when in fact many athletes require additional sodium to address their losses via sweat. If you have a health condition that requires a reduced salt intake then it is important to follow guidelines provided by your health practitioner, but if you are unsure of your individual salt and sodium requirements speak to an Accredited Practicing Dietitian, in conjunction with your GP.
Some soups are extremely high in sodium. I am not advocating for excessively high salt intakes. The salt content is high in many processed foods, as you have probably noted from the table above. Many people get more than enough sodium through food and drinks. However if you are eating mostly fresh and minimally processed foods, and you lose sodium via sweating during exercise, you may need to consider strategies for adequate sodium intake, particularly around exercise. It can be difficult to work out exactly how much sodium you need to consume to account for sodium losses, if you unsure about your individual needs have a chat with a Sports Dietitian to help you plan your intake safely and effectively.
Soup for Pre-exercise
Soup provides fluid, fuel and electrolytes as a perfect pre-exercise package. Soup can be easy to digest and terrific for stomachs that feel the effects of nerves. Some people find a solid meal prior to exercise a little hard to manage, so a liquid option can solve the problem. Smoothies are great too, but if hydration is a priority and heavy sweating is on horizon, then the additional sodium can be useful. Milk contains sodium too, around the same amount as many sports drinks, but soup tops smoothies for electrolytes. The great thing about soup is that you can tailor it to exercise needs. Add in some barley or noodles for carbohydrate if fuel requirements are high and try using low GI ingredients such as sweet potato and quinoa if you are looking for sustaining carbohydrates. Or use rice if you want something quickly digested. You can also adjust the salt to your taste and hydration needs. If your training or competition is demanding or lengthy, add extra protein or carbohydrate for a more sustaining chunky style soup. Or keep it light for before easier sessions where fuel needs are not as high.
Great soups for pre-exercise:
Sweet potato soup, Quinoa and vegetable, Chicken and Sweetcorn, Won Ton soup with noodles
Soup for Recovery
Time to add the protein and carbohydrate for a soup that will help your body re-hydrate, refuel and repair. Fluid and salt will help you rehydrate. Ensure recovery soups also contain a decent amount of high quality protein such as meat, chicken or fish to start the muscle recovery process. You may need some extra carbohydrate too, as most soups contain more water and vegetables than carbohydrate. Choose a soup with a potato/sweet potato, noodle or quinoa base or a minestrone style with pasta and beans. You may need some bread or crackers too, depending on your carbohydrate requirements.
Great soups for recovery:
Lamb and barley soup, Minestrone soup with beef, Asian style noodle soup with seafood, Chicken and chickpea soup
Soup for Weight Loss
Talk about multi-talented, soup can not only fuel, hydrate and repair, but can help you lose weight too. The best type of soups for weight loss incorporate broth style rather than cream or carbohydrate base. Pack as many vegetables in as you can for filling fibre, plus some lean protein, for a low-kilojoule, satisfying and nutritious meal option. You don't need to have soup 3 meals per day, but maybe take for lunch or a quick and easy dinner. Make soup in big batches and freeze in individual portions for fuss-free preparation.
Great soups for weight loss:
Spring vegetable soup, Broccoli soup, Broth style soup with vegetables, Beef and vegetable soup
Want more good news about soup - it's a great way to use up your leftover vegies and add cheap and cheerful legumes for maximum nutrition at minimal cost. Pull out your biggest pot and make some soup today!
The recipe for my Pumpkin and Lentil Soup as pictured, is from my book Eat Right for Your Life.
Kids' party food - go healthy or sugar-laden free-for-all?
This post has absolutely nothing to do with sports nutrition, as my nutrition focus has switched to kids party fare with my son's recent birthday. If you have ever known a 5 year old, then you probably understand that when you are 5, birthdays are a big deal. We had two small parties and co-ordination of catering was required for both. My biggest dilemma when it came to planning was whether to go super healthy or stick with traditional. As a dietitian I feel a responsibility to a degree to provide some nourishment, but then I don't want my kids to feel like their parties aren't quite as exciting and just full of everyday foods either.
One party option was the local pub, a child-friendly venue with a fantastic playground and low-maintenance for the host parents, BUT as you would imagine, there were no date & chia balls or frozen fruit pops on the pub catering menu! So my dilemma was this - have a party at home with the risk of inclement weather and 12 kinder kids and toddler siblings squashed into a space designed to really only cater well for 5 or 6......or head to the pub. Home party means healthier menu, pub means typical party fare from packets and either fried or mostly pastry.
I was torn...the pub menu wasn't really negotiable, other than the additional fruit platter I could order. I love a party at home, but last year's proved to be challenging when it poured rain all day and we were stuck indoors. However a home party allowed total control of the menu, and the preparation of at least a few healthy options. I swung to and fro and deliberated on my decision, but in the end the low maintenance pub won out.
I know there may be some of you reading this who are horrified to think I would expose my children to such toxic food. I also know there are many parents, and party venues, who go the whole distance when it comes to healthy parties - organic, raw, no sugar, no nuts*, no dairy. That's great if you can make it exciting. I am not sure that kids get quite as excited about high-fibre bran muffins as they would blue cupcakes with sprinkles! Or maybe I'm not being creative enough?? I know for myself that many of the special memories of parties were related to the food. If the food at a party is the same as what a child gets in their lunch box every day then it wouldn't be a party would it? I believe in the fun of parties and enjoying special foods, especially when it comes to birthdays.
*When catering for children you do need to be careful when it comes to nuts and other allergies. There were two children out of 15 with nut allergies on the day, and avoiding nuts in party foods is pretty standard these days.
So, the pub party food it was, although I couldn't help myself and ordered a fruit platter to go with it! I didn't think the kids would touch the fruit, but to my surprise they actually had a good go at it. And do you know what? Even with all the high fat, processed foods available, most kids didn't actually eat that much of it. Children seem to be so much better than adults at regulating intake, and have a great sense of hunger and appetite. At a birthday party there are usually lots more exciting things to do than sit around eating all day. So maybe that's the big tip for kids parties, make sure there are some activities on the go and they may not eat that much sugar anyway. Oh, and you probably don't need to serve soft drink or juice. Water is perfect, there is probably going to be enough sugar in everything else. No soft drink also means no artificial colours too.
When it comes to parties, I do have a concern about the amount of artificial additives consumed by kids, so my effort to make the party fare healthier was to use natural food colourings and use lollies in the lolly bags without added flavours/colourings. The lollies were easy, but the natural food colourings were a new experience, especially with my history of regular cake making and use of super-concentrated food colourings. My Octonauts Amazon Adventure cake, as requested by my son about 6 months prior to his party, required both blue and green food colouring. One word to describe natural food colourings - pale. Unless you use almost the whole bottle at $10 a pop. In the end, I kept on adding and managed to get a reasonable colour, see below (minus the Octonauts who were yet to be added).
Now for the second party, the family gathering, which was straight after the pub. I love home parties and planning the menus, and my philosophy for home is to incorporate traditional party foods, with a few healthier options on offer (a sushi/rice paper roll platter and fruit salad). I don't try to mess with delicious traditions in an attempt to make them healthier, by substituting with spelt flour or coconut oil, I let everyone enjoy party foods as they are meant to be (other than the colours). At least if you some of the options are home-made it will help with reducing the level of processing and intake of additives. As a dietitian I sometimes feel a bit of pressure, or feel like I am being judged by what I provide at children's parties, or in their lunchboxes for that matter......but in the end it comes down to enjoying a range of food and avoiding 'good' or 'bad' food labels with youngsters who are developing their relationship with food.
So in summary I think parties are great! Traditional party foods are fun, watch the artificial stuff though and maybe throw in a few healthier options as the kids may actually enjoy them. Or they may be so busy they don't eat much at all. Occasional party foods are totally fine, HOWEVER, the big issue is that young children can end up going to A LOT of parties. If you are going to a party nearly every weekend, all those party food add up, and that's where I can see the value in providing healthier party foods. But how do you know how many parties your guests are going to that weekend? My strategy this year to help the parents out was to only put a small number of lollies in the lolly bags so that what is eaten at the party is done at the party, and the sugar intake doesn't continue on for weeks after via lolly bags bursting at the seams. My boys have about 4 lolly bags in the cupboard that they are gradually trying eat their way through, one lolly at a time!
The important thing is for everyone to enjoy the party, from planning, to preparation, to playing! Your decision to provide more or less healthy options will depend on a range of factors individual to you and your guests. Make choices that create the least amount of stress and maximum amount of fun!
Best 10 foods if you love going to the gym
Back cover of my new bookazine, photo courtesy of Bec Doyle Photography
With my new book 'Eat Right For Your Life' being released earlier this week, I thought it was timely to share with you a snippet of what it's all about. If you love going to the gym and enjoying the health and fitness benefits that regular exercise provides, then this postis particularly relevant for you. Not that the book is all about sports nutrition - it covers a range of lifestyle stages, but of course I had to include reference to nutrition for active people.
It's amazing how much time and effort goes into producing a small book, from research, to writing content to developing recipes, to photography. It was a pleasure to work with my good friend and talented photographer on the images (a busy weekend at my place last September cooking, styling and snapping). The book looks at different life stages and lifestyles and provides nutrition tips and a list of some of the 'best' and 'beware' foods for each, followed by recipes based on the needs of each particular group.
I thought I would share part of the introduction and the ten 'best' foods from the 'Gym Junkie' chapter, which focuses on nutrition for individuals who go to the gym regularly with the goal of building fitness, strength and improved body composition (I dont' love the word 'junkie' but it does get the idea across as to who that chapter may appeal to):
.....'In order to help build muscle you need adequate protein. This doesn’t necessarily mean spending your weekly pay packet on fancy supplements, but you will definitely need to eat protein-rich foods regularly, and extra kilojoules to support muscle gains.
Protein is made up of individual amino acids, and it is likely that you will be able to achieve adequate amino acid intake from a carefully planned and timed dietary intake. Protein supplements may be useful in a number of situations and they are formulated to meet the specific amino acid needs of training. Perhaps the main benefit of supplements is the convenience factor, considering most high-quality protein sources require an esky to transport.
Sure, protein is important, but you also need to make sure you have some nutritious, low-GI carbohydrates to keep you energised, as well as including some healthy fats. Vitamins and minerals are critical for energy levels and recovery from training, so don’t neglect your daily fruit, vegetables, nuts, seeds and wholegrains.
10 best foods
Milk
It’s in everybody’s fridge, but few of us realise the amazing potential of milk. Milk is a naturally high biological value protein supplement, containing all of the essential amino acids the muscles need to repair and grow. One 300ml glass of milk contains about 10g of high quality protein. In a smoothie, milkshake or just on its own, milk is great for pre- and post-exercise or as an extra source of protein, carbohydrates, vitamins and minerals. Milk also contains more electrolytes than many sports drinks, making it a terrific option as a rehydrating fluid.
Turkey
Chicken has long been a favourite food for body builders because of its high protein content but it is not the only poultry option to help build muscle. Remove the skin and turkey is a super-lean way to meet your amino acid needs. Versatile and quick to cook, turkey makes the perfect sandwich filler or post-gym meal.
Greek yoghurt
If you are serious about your health and fitness, yoghurt will be a staple on your weekly shopping list. Sure, yoghurt is rich in protein and is a convenient pre- or post-gym snack, but it will also help to keep your insides healthy. Yoghurt contains ‘good’ bacteria, important for optimal digestive health. Aim for at least 1 cup of good quality yoghurt every day. Natural or Greek yoghurt is lower in sugar and additives than fruit yoghurts, and make sure you read the label because some Greek yoghurts are higher in protein.
Bok choy
If you are working on your muscles, the focus is often on protein rather than the importance of variety for optimising fitness and performance. Green vegetables are a perfect example, rather than just cooking up chicken and rice, add in some Asian greens such as bok choy, pak choy, wom bok (Chinese cabbage), choy sum (Chinese silverbeet) and gai lan (Chinese broccoli). These delicious vegetables are brimming with nutrients including calcium, iron and folate. Why not try including one new green vegetable every week. (To find out whether kale is king, visit my previous Thoughts article Green Leaf Goodness: Kale vs Spinach vs Rocket, and the winner is.....)
Oats
Low in fat, high in fibre and low glycemic index, a delicious bowl of porridge will keep you going all morning, the perfect start to a busy day. Make with milk and add some extra yoghurt or chopped nuts/seeds for extra protein. If you are not a porridge fan, oats are just as nutritious in natural muesli or made into homemade Bircher muesli (such as the one pictured at the start of this post, recipe featured in 'Eat Right For Your Life').
Eggs
Eggs have fallen in and out of favour over the years, but current research shows that eggs can be enjoyed regularly, even if you do have high cholesterol. For an active person, eggs are one of the highest biological value proteins you will find. The egg white is practically pure protein, but don’t neglect the yolk! Egg yolks are rich in minerals and important fat-soluble vitamins, which are often lacking in active people who keep to a low-fat way of eating. If your cholesterol is on the edge you may need to be careful beyond six yolks per week, although you may be able to enjoy more. Eggs are a tasty and nutritious option if you are active.
Rice milk
You may not have tried rice milk, but it is one of the best fluids to mix with your protein powder after the gym. Why? The carbohydrate in rice milk has a high glycemic index, which can aid in in recovery and promote absorption of the amino acids from protein powder post-exercise. Rice milk does not contain much protein itself, but mixed with a protein supplement it provides an effective stimulant for muscle synthesis.
Herbs (including garlic and chilli)
If you are serious about improving your health, you should be eating herbs. Herbs add flavour to foods and contain negligible kilojoules when used in a mixed dish, but pack a concentrated nutrient punch.
Many fresh herbs have been found to contain vitamin, mineral and antioxidant concentrations many times that of standard vegetables, and using a range of herbs will provide a variety of health (and taste!) benefits. Common herbs that you can be grown at home include basil (great in salads and with tomato based sauces), parsley (use with omelettes and fish), coriander (terrific in Asian style dishes, especially with chicken and seafood), rosemary (lean lamb and potatoes) and mint (both sweet and savoury dishes).
Kangaroo
One of the leanest meats around, and packed with iron and zinc, kangaroo will help you meet your protein needs and keep you energised. It is also an economical option if you are watching your budget. If you haven’t tried it, have a go but be careful not to overcook or the meat will become tough (marinate prior if possible). Beef is a great choice too for quality protein and minerals.
Oranges
It is widely accepted that oranges and other citrus fruits are good for our immune system due to their Vitamin C content (one orange contains double the recommended daily intake). But this isn’t the only benefit of eating oranges. Oranges contain antioxidants (including vitamin C) that can help the body recover from exercise. Vitamin C also helps the body to absorb iron. If that’s not convincing enough, oranges are often recommended for people with rheumatoid arthritis due to their anti-inflammatory effect. The anti-inflammatory potential of oranges may be due to flavonoid antioxidants, vitamin C itself or something else entirely, but this effect may potentially play a role in reducing the risk of a range of chronic diseases that are related to inflammation.
You can learn more about the best and beware foods for different life stages and lifestyles in 'Eat Right For Your Life', available now at bookstores, newsagents and various online retailers.
P.S. If you are a keen gym-goer, it may be useful to consult with an accredited sports dietitian to discuss your food and supplement requirements in more detail, and work with an exercise physiologist or appropriately qualified personal trainer to develop a training program for best results.
Top nutrition tips for travelling athletes
A quick meal or snack that is easy to prepare in your hotel room
Travel brings a range of challenges for athletes, and careful planning is required to make any trip a success. I was recently on holiday, and did a lot of observing of how people eat when they are travelling and thought about what I do on holidays in an attempt to feed myself and my family well. Then my mind turned to athletes. Travelling for training or competition can be a particularly daunting prospect for athletes who have specific nutrition preferences and goals. If you are staying within your local area, or country, it can be a little easier to manage, but even if heading overseas many of the basics remain the same.
Here are my top ten tips for travel nutrition on the road to ensure you are well nourished and prepared for success:
(1) Do your research
No matter the length of your trip, if you want to eat well while you are away, you need to research and plan ahead. Questions you need to ask include:
- How long will I be in transit for and will there be stops along the way?
- Will any food or fluids be provided, or can I buy, or do I need to take my own food with me?
- If staying for a number of nights, where is the closest supermarket? Big or small? Opening hours?
- Where can I stay that has cooking facilities and a fridge?
- Local eateries - restaurants/cafes, take-away options, types of foods and costs involved?
- Food safety - do I need to be careful of what I eat and can I drink the tap water?
These questions are just a starting point, you may need to look even further into the specifics of what foods are available, depending on your individual needs. If you know a bit about where you are staying and where you can buy food then you will save time, money and stress.
(2) BYO
If you have a specific food that you eat regularly, and it is portable, then take it with you. Your favourite cereal, snack or spread may be hard to find in some locations, or could be extremely expensive. Particularly for atheltes, if you have a specific routine for before/after training and competition then it may be worth taking those important items to be sure you can keep things as familiar as possible. If you know you are organised it will put you at ease and allow you to focus on the training or event rather than scrambling to source a pre-event meal on the day.
(3) First stop - supermarket
Your first destination upon arrival should be the supermarket. If you are travelling by plane, use the time to write a shopping list of the essentials. Stocking up on arrival saves you time and money, and most importantly means that you can be organised to eat well from the outset. Breakfasts are easy to self-cater, so too are snacks. Lunches and dinners can be more of a challenge, depending on your cooking facilities and schedule, but if you plan ahead you can easily make it happen.
(4) Check opening hours
I mentioned this one earlier. Not all supermarkets are open 24 hours. Or Friday nights. Or Sundays. Check local supermarkets and eating establishments for standard opening hours in that location. Living in Melbourne, I am spoilt to have shops open pretty much all the time, but not all locations have this luxury. It was like when I was away recently on holidays and the first Saturday happened to be Anzac Day. There was chaos - people didn't know what to do or where to turn, and some were actually angry, when they realised shops were CLOSED......some ALL day. Some may have struggled to put food on the table that night.......plan ahead! Especially if you are arriving in a country town on a Saturday afternoon and you have a major competition on the Sunday night. Get to the supermarket ASAP or your pre-event meal could be a packet of chips from the service station.
(5) Take containers
You have been to the supermarket and have everything ready to go, only to start putting together your snacks and lunch for your first day with no way to transport them! I have made this mistake on several occasions, but now I always bring some plastic containers with me to ensure economical and environmentally friendly food storage. Sure you have to wash them each night, but it takes probably less time than it would to be lining up to purchase snacks and lunch out and about. It might be worth taking a small plastic chopping board and bowl also for food preparation if you won't have a kitchen. Take a sturdy drink bottle from home too for re-filling each day.
(6) Eat in, and don't forget your kettle
Eating at home-base is a great way to know exactly what you are eating and there are plenty of quick and easy meals that you can whizz up with minimal ingredients. Don't try to make things too complicated while travelling, stick to simple and nutritious. Even if you are staying in the most basic of hotel rooms, you will still usually have a kettle. Boiled water can be the base for a surprisingly large number of meals. Cous-cous for example. Or Hokkien noodles, or rice noodles. You can easily get your carbohydrate option sorted (just remember you need a bowl to prepare), then you can add some fresh salads, and perhaps some tinned corn or other vegetables. For protein you could add canned tuna, salmon or legumes, or sliced roast beef from the deli or even roast chicken. Or you can buy some souvlaki-style meat from the local take-away to add to your meal. Plus you could add cheese and/or nut/seeds/pestos for extra flavour, texture and nutrition . The combinations are endless, how about these quick and tasty dishes:
- Cous-cous with rocket, chick peas, capsicum, feta and pepitas
- Asian style salad with rice noodles and sliced roast beef
- Chicken or lamb pieces (take-away), tabouli salad (purchased) and tzatziki with pita bread
- Hokkien noodles with roast chicken, corn, spinach and pesto
- Cous-cous with mixed salad, tuna and avocado
(7) Take advantage of convenience foods
Convenience foods are often processed, and therefore lumped into the 'avoid' category. But the reality is that pretty much all foods are processed to some degree, the key is to look for minimal processing and few additives. 'Convenience' foods such as pre-packaged salad leaves, frozen vegetables in microwavable sachets, canned fish and vegetables, and even individual serves of rice or quinoa that can be easily heated can save time, money and mess.
(7) Are you really hungry?
One of the big problems when travelling is that we are often faced with hours and hours of either waiting around or in transit. As a result we can get bored, and easily pass the time by eating and drinking for something to do. Find some other activities to pass the time! Head off armed with ideas to help avoid eating being the main activity. Think about whether or not you are really hungry or not. If you are an athlete and you are travelling over one or two days you may not be doing your regular training and most likely won't need to eat as much as you normally would on a training day. It's great to take a range of snacks in your bag, but it doesn't mean you need to eat them all in the first hour. Pace yourself and listen to your body. Same with fluid, you may not need to drink the same volume as usual, although for plane travel you may need to drink extra to allow for the dehydrating effects of the cabin.
(8) Eating out
Of course when you are travelling there will be times when you want to eat out, or grab a take-away meal. These days we are lucky and, in Australia at least, it is usually not too hard to find a half-decent option when eating at a restaurant or even choosing take-away. My biggest tip is to just keep it simple. Stick to basic proteins like meat, chicken or fish with vegetables or salad and not too many heavy sauces or dressings. Examples include fish and salad, steak with vegetables, Asian-style soups or a chicken and vegetable stir-fry. Same with carbohydrates, some athletes need more than others and if you are someone who needs lots then choose pastas or dishes served with rice, noodles or cous-cous....just watch the dressings and sauces. Steer clear of the fried stuff and watch your portions too, it's easy to over-eat when travelling so tune in to your hunger signals.
(9) Food hygiene
Probably one of the most annoying things that can happen to a travelling athlete is gastro. It is relatively common to have some alterations in bowel motions when travelling, but if you get food poisoning you will soon know about it, and it can ruin any well-planned preparation. You have put in the hours over months or even years, so the last thing you want is to be suffering on the big day. You can never totally eliminate the risk, but you can be smart about your food and fluid choices. Don't eat from roadside food trucks or carts, don't eat food unless it is piping hot, don't eat foods that are meant to be cold if they haven't been in a fridge and don't drink the water, consume ice, swallow water in the shower or when brushing teeth, or eat salads and unpeeled fruit in areas where you are warned not to drink the water. These are just a few tips, so again, do your research on t your destination to eat well and eat safely.
(10) Enjoy the local hospitality
We have focused a lot on maintaining a relatively normal routine while travelling, but of course it is important to enjoy the local cuisine, especially if you are travelling to a new or different country to your own. One of the things I love about travelling is the opportunity to experience different tastes, textures and styles of food. Food experiences are often our best memories of travel. But perhaps do your experimenting after your event, just in case! Try to eat at reputable food establishments, and just because locals eat there doesn't mean it is safe for you....what the locals can tolerate can be very different to what you can! Plan ahead and enjoy the opportunities and fun that travel brings.
This celebrity chef has always been a true ambassador for fresh, seasonal eating.....
I was flicking through the Coles catalogue today and all of a sudden it dawned on me. We are surrounded by chefs and celebrities, local and abroad, who claim to be experts on all things nutrition. Many of these 'sudden experts' quickly capitalise on their popularity to sell their newfound knowledge via commercial avenues. There seems to be a lot of negativity, and downright nasty attacks, towards some of these individuals selling their nutrition message, but the thing that dawned on me was the fact that there is one famous chef who has been promoting the virtues of seasonal and fresh food for years. All this time we could have just been reading the Coles catalogue weekly to help us learn about how to eat and cook. Or watching repeats of Surfing the Menu.
Yes, most of us have heard of Jamie Oliver and his passion for healthy fresh food. I think he does a wonderful job spreading his messages - not necessarily telling people what to do, but promoting fresh, wholesome eating and inspiring young people to learn about food and where it comes from. But I think we sometimes forget that we have our own ambassador in Australia for local, seasonal, sustainable eating. He doesn't promote himself as a nutrition or health guru, but his subtle messages and actions are just as powerful as those of others around him who sell themselves as health ambassadors.
Image courtesy of Ray Kachatorian
Curtis Stone has been promoting the virtues of local, seasonal produce and an active lifestyle for well over ten years. Back in 2003 he and fellow world-class chef Ben O'Donoghue filmed the food and travel series Surfing the Menu for ABC in Australia. Most of the food preparation and cooking was done outdoors, relying on locally grown or available produce, with a surf always included at some part of the show. The program was not advertised as a 'health' program as such, more a showcase of Australia and the wonderful food experiences and lifestyle on offer.
Curtis Stone's values when it comes to food and nutrition are solid and have not changed over time. The title of his latest book, Good Food, Good Life sums up his simple and sensible approach. Have a read of the 'About Curtis' page on his website, and particularly the section on 'My Cooking Philosophy'. In Curtis' words: 'When Mother Nature worked out what we should be eating at different times of the year, she did a pretty good job, so listen to her. Food that is in season just tastes better and you really don’t have to do a whole lot to it to make it taste great! It is always less expensive, and chances are it hasn’t been artificially treated or travelled halfway across the world to reach your kitchen'. Pretty simple really.
Eating well does not have to be complicated and often the most nutritious way to eat is to keep things simple, but not boring! Curtis Stone's three words to live by - Cook, Create, Celebrate. This is also the the title of his blog http://www.cookcreatecelebrate.com/ and is a wonderful way to think about nutrition and eating and the enjoyment of food.
Looking at Curtis' website you won't find any mention of sugar-free, low-fat or Paleo. You will find gluten-free, but many people have to avoid gluten for medical reasons. Otherwise there is nothing else that alludes to the restriction of any other foods or food groups. Foods are not categorized, ranked or banished in terms of nutrition, rather all foods and ingredients are embraced and respected for the flavours, textures and experiences they can provide. Have a look at the recipes on the Curtis Stone website. Some are in fact sugar-free, low-fat or Paleo but are not labelled as such, and there is not a nutrition table to be found. I have a book coming out soon that contains about 40 recipes and I too have avoided including nutrition tables. Some people might not be happy with the lack of nutritional info, but I think it is important to not always base food choices on the numbers.
Curtis Stone believes in seasonal, local, sustainable eating and is obviously aware of nutrition but should be respected for not trying to push, preach or be something or someone that he is not. He sticks to his beliefs and admits on his website to enjoying the good life as well. Not all of his recipes would be considered 'healthy', although many are, and this reflects reality and the importance of variety and enjoyment. If you eat fresh, seasonal, nutritious food a lot of the time, there is room for desserts and sweet foods here and there. I really don't like the word 'balanced', it makes food and nutrition sound so dull, but having a mix of mostly nutritious foods and 'balancing' it out in combination with richer foods that we love now and then helps to make life fun. The effects on your body from feeling stressed about your kilojoules or grams of carbohydrate are potentially far more negative than relaxing a little about intake and enjoying foods and flavours without deprivation.
Anyway, my message is, if you are looking for a celebrity chef role-model among the vast array of self proclaimed nutrition experts, look no further than Curtis Stone. His philosophies are great, he won't suggest you avoid any particular food if you don't have to, and his website has an unexpectedly large number of his recipes available to the public, as well as a range of recipes that he has developed for Coles. Sure, if you only eat his desserts then you may be needing an appointment with me in the near future, but if you scan through his recipes you will find most are based on fresh ingredients and are not overly complicated. Or you may just find a Curtis Stone recipe in a Coles catalogue or store near you.
* After I wrote this post, media coverage was released about comments that Curtis Stone made about the food his children eat, and his thoughts on kids nutrition in general, http://www.dailymail.co.uk/news/article-3052145/My-kid-never-eaten-hot-dog-s-s-Celebrity-chef-Curtis-Stone-makes-clear-s-healthy-food-children.html . There was much criticism of his comments about restriction of 'junk' foods and how to manage fussy eaters. The problem was that many people did not read the full article, and just read bits and pieces printed in other articles or social media posts that were taken out of context. If you read the whole article, it is clear that his approach is to offer your children nutritious options most of the time, but that it's ok to eat 'occasional' foods too eg. parties. His comments about kids eating healthy food if it is put in front of them regularly were a little misplaced, as it is not that easy and I can guarantee that as a dietitian and mother of two young boys myself. But I don't think Curtis Stone's overall messages were misplaced at all, keep offering healthy options at home and don't just give them a hot dog instead! Yes, this involves restriction to a degree but not complete avoidance - children need adults to provide some guidance and boundaries in all areas of life, and as many dietitians say 'the parents decide what to offer, the child can decide what and how much they eat'.
Disclaimer - I do not have any association with Curtis Stone or Coles supermarkets. However my son's name is Curtis and that may make me unknowingly biased! Before you ask, no, my son was not named after Curtis Stone!
Green leaf goodness: kale vs spinach vs rocket, and the winner is.....
Do you love kale. Or do you just eat it because it is supposed to be good for you? I like kale, but I do question the hype. So I decided to look a little closer and do some nutrient comparisons. Specifically, I was keen to look at the differences between kale and other common green leafy vegetables that are used in similar ways to kale - spinach and rocket (arugula) and your everyday iceberg lettuce.
Kale is not a new vegetable. Kale has been around for centuries, with its popularity as a 'superfood' having only skyrocketed in recent times. Does kale deserve this reputation as the king of all things green? Kale is from the cabbage family and related to the highly nutritious cruciferous group of vegetables, which includes broccoli, cauliflower and brussel sprouts. There are many different types of kale, with either curly or flat leaves, which can be eaten in a variety of ways, from salads to soups and smoothies.
To start with, let's just clarify that ALL dark green vegetables are packed with nutrients. Any small differences in nutrient content can be balanced out by eating a variety of greens for a range of different nutrients and health benefits. This is easy if you like vegetables! But if your palate hasn't quite extended to enjoy green vegies and you know you probably don't eat enough, then small differences could have more of an impact, and it may be well worth focusing on those vegetables with a higher nutrient density.
So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. Of course there are many other green vegetables, but these represent some that are often used interchangeably with kale. These figures are from the US and represent a tested sample of each vegetable. Therefore they are approximate values only, as nutrient content can vary from place to place, often due to growing conditions. Although approximates, these figures still provide a useful comparison for measurable nutrients.
What do you think? First of all, I know some people may have looked straight at thecarbohydrate values and panicked when they saw that kale has over twice the amount of carbs compared to the other greens. Before you throw your kale out, remember that 8.8g is a tiny amount of carbohydrate and these values are per 100g, which is a lot more than a standard serve. Leafy greens are pretty light, so a serve of kale with other mixed vegetables is more likely to be around 20g, providing less than 2g of carbohydrate, which is practically nothing.
My interest is not so much in the kilojoules or carbs, but the vitamin and mineral content and nutrient density. Looking per 100g (which indicates the % of the nutrient in a food), the nutrient contents for kale look pretty impressive and you can see where the claims arise for 'high calcium' and 'rich in Vitamin C'. But again, because leaves are so light, you need to divide the nutrient by 4 or 5 to get a better idea of actual nutrient content per serve.
The firs thing that really stands out to me when I look at this table is the vast difference in nutrient content between the darker green leafy vegetables and iceberg lettuce. Iceberg just doesn't compare really, right across the board. This provides a very clear message that for nutrition, stack your salads with darker leaves. Of course iceberg lettuce provides wonderful texture and can be a great base for other flavours within a salad, but for nutrition it really lags behind.
If we then look back to compare kale with spinach and rocket lettuce, for most nutrients there are only small differences. When you compare the differences to the huge gap to the iceberg lettuce, then you realize that kale, spinach and rocket are jostling for first line position, with iceberg a distant last, rather than being spaced out well across the field. Kale and rocket have more calcium than spinach but spinach has more iron (although not terribly well absorbed). Most differences are minimal and although I could analyse every nutrient, when we consider the overall impact on health there is really no point. There are, however, a handful of nutrients for which kale is a standout.
Kale is a far greater source of Vitamin C and Vitamin K compared to spinach and rocket. Kale contains 120mg/100g Vitamin C, so per serve may contain around 25-30mg Vitamin C, making it a useful source when eaten raw. Vitamin C can be damaged with heat/cooking so cooked kale may not provide the same benefits as raw.
Kale is high in Vitamin K, which is particularly important for blood clotting, but not a nutrient that is at a high risk of being low or deficient for most people. So strong is the blood clotting effect, that people need to monitor their intake of Vitamin K if they are taking blood-thinning medication such as warfarin.
Kale and spinach are both able to supply plenty of Vitamin A, an important nutrient for the health of our skin and eyes. The beta-carotene in kale and spinach can also act as an antioxidant.
All other differences in nutrients are either minor, or insignificant or not all that important for overall health. One thing that is missing from the table above is baby spinach leaves. I have found it difficult to find nutrient breakdown info for baby spinach to compare to regular spinach, but have read that the baby leaves may be higher in some nutrients and lower in others. Current data on baby spinach would be welcomed. I have a sneaking suspicion that the baby spinach, such a popular option in salads, may in fact not be quite as nutrient dense as regular spinach, but I would love to compare the figures to be sure.
It is important to remember that the nutrients presented in the table above are those that we can measure readily in food, but this analyss neglects those other phytonutrients which are not routinely tested for.
Nitrate is the other one that is not listed above, but is present in dark green leafy vegetables. Nitrate may have an important role for athletes by reducing the energy cost of exercise - nitrate is taken in concentrated form via beetroot juice for performance effects, but there is potential for green vegetables to contribute to nitrate intake also. For more on nitrate visit my article Green Vegetables Can Make You Go Faster and For Longer - Really! and this one by Alan McCubbin Beetroot Juice: Good Science or Great Marketing Hype.
Kale is reported to contain important antioxidants, including flavonoids and polyphenols. Kale contains the flavonoids quercetin and kaempferol. Quercetin has received some attention for a potential influence on endurance exercise capacity, however published research findings have been mixed (http://www.ncbi.nlm.nih.gov/pubmed/21606866). Antioxidants provide a range of health-related benefits and dark green vegetables, including kale, contain plenty.
So it seems that kale really is good for us, but is the nutrition value worth making the effort for? I recall the first time I tried kale and it was definitely a case of take it or leave it! I continued to revert back to the trusty spinach leaves as my tried and true salad base. But lately I have been experimenting a bit, and recently ordered a kale salad with prawns and haloumi at a local restaurant. When it came out I was actually very concerned about how I was going to manage to eat the amazingly large bowl full of green curly raw leaves, that to be honest looked terribly unappetizing. But here is the thing with kale, and in fact most green vegetables. How you prepare it and what you add to it can make or break your eating experience. On this occasion, the chilli and lemon on the prawns, with the salty haloumi, pinenuts and a yoghurt based spicy dressing made the seemingly throat scratching unchewable bowl full of kale totally edible. In fact it was delicious.
The benefit of adding some healthy fats, like olive oil, avocado and nuts, is that the fat helps with the absorption of fat-soluble vitamins, such as Vitamin A, from the leaves. So dressing your kale with some oils for flavour has the added benefit of boosting the nutrient availability.
The other great thing about kale is that, unlike many other so-called superfoods, kale is not ridiculously expensive when you consider other similar alternatives.
So what's the verdict, does kale win out over all other green vegetables as the senior member of the superfood brigade? Kale is just one of the wonderful foods that is no doubt super, but certainly not that much more super than spinach, and for some nutrients less super. But well worth including as one of your green vegetable options within different coloured vegetables every week.
If you enjoyed this article please share, and don't forget to subscribe for free to my newsletter, sent out every month or so for more nutrition info, links and recipes, just fill in your details here. You can also follow me on Facebook and Instagram for more regular updates!
Carbohydrates and sugars for athletes during exercise - type, total amount and teeth
Are home-made carbohydrate snacks better than gels?
Let's face it, most people eat too much sugar. Far more sugar than our bodies need for energy levels and health. But if you are an endurance athlete, your body needs carbohydrate, which ultimately breaks down to sugar. Your body needs sugar during long duration exercise to perform at its best. If you are a strength athlete you need some carbohydrate too. When it comes to performance, the key is to consume the right type of carbohydrate, at the right times and in the right amounts. Not all carbohydrates and sugars are equal, but neither are individual needs, and athletes often need a mix of sugars that will be different to someone who doesn't train. We talk about carbohydrates and sugars, but, this doesn’t mean eating a bag of lollies every day, weighed to the gram. Far from it. Not all sugars are equal and there is even more to the story if you train a lot.
WHAT IS SUGAR?
The word sugar automatically creates visions of sugar coated sweets, lolly pops and coloured sprinkles. The other images that may come to an athlete’s mind with regard to sugar are carbohydrate gels, chews and sports drinks. Sugar is everywhere, and for those of us following a largely sedentary lifestyle it is easy to eat too much. In a country where around 2/3 of the population are overweight, sugar is rarely seen in a positive light, but for athletes there are benefits.
All carbohydrate foods and drinks we consume are converted to sugars in the body. However, this does not make all carbohydrate-based foods unhealthy.
Carbohydrates are made up of chains of various sugar molecules. These chains are broken down in the body to release individual sugars, which can be used as an effective fuel by the muscles and brain. Sugar is not always nasty, and can be a valuable energy source for optimal human performance. Different types of individual sugars can be used by the body, and the right balance can be beneficial for providing the best fuel to sustain endurance efforts. Although it sounds like I am talking up the benefits of sugar, there is a time and a place for different types. Some athletes may need to tailor their carbohydrate intake around training and competition in light of other nutrition goals, while others with elevated fuel needs and revved up metabolisms may need regular carbohydrate throughout the day.
HOW MUCH SUGAR FOR ATHLETES?
If you are an athlete that burns a lot of carbohydrate, then sugar will help to fuel performance. But just because you train a lot, doesn't mean you necessarily need to carbohydrate load for every training session. Every athlete has different requirements for carbohydrate and sugars based on a range of factors including gender, body weight, body composition, training program, training phase, health status, altitude and genetics. Two people doing exactly the same training could in fact have quite different carbohydrate requirements. An athlete’s daily carbohydrate needs can be estimated based on body weight and current training, and this can be adjusted over time to accommodate other individual factors as just listed.
For exercise less than one hour duration, carbohydrate fuel requirements may be low, but there is evidence for performance benefits of a small amounts of carbohydrate during exercise due to potential central nervous system effects. As the duration of exercise increases, so too does the requirement for carbohydrate, with 60-90g/hour recommended for athletes during endurance activity (or even higher for some ultra-endurance athletes working at a high intensity, up toward 110g/hour).
I recently attended a nutrition for ultra-endurance sports symposium run by Monash University and there seems to be a wide range of carbohydrate intakes during competition and different types of training sessions. As you may expect, many individuals find it physically difficult to consume 90g/hour during exercise, and may struggle at even half of this (45g/hour). This is often due to gastrointestinal symptoms, which can be related to individual factors and the type of activity. It is easier to eat and drink riding a bike at a moderate pace compared to running at elite marathon pace for example. Some people also may simply use carbohydrate more effectively than others. For serious athletes, it may be worth seeking a laboratory that can test your individual ability to oxidise carbohydrate and to help you work out the best type and amount of carbohydrate for during exercise.
TYPES OF SUGAR
The recommendation in recent years has been for endurance athletes in events >2 hours duration with high carbohydrate needs (>60g/hour) should consume multiple transportable carbohydrate during exercise in a 2:1 glucose:fructose ratio. Fructose has a different transport system for absorption from the intestine, so adding some fructose to the glucose consumed allows a greater amount of carbohydrate to be absorbed by the body. An increasing number of people are being identified as fructose malabsorbers, and trying to increase fructose as a fuel option for exercise may be problematic in terms of gut comfort. Fructose malabsorption may be exacerbated with exercise due to increased irritation of the gut, even though there may not be any gastrointestinal symptoms day-to-day. So it comes down to looking at maximizing carbohydrate intake within individual tolerance levels and exercise needs.
NATURAL SUGARS VS REFINED
Some endurance athletes have taken an interest in ‘natural’ forms of carbohydrate and sugars as an alternative to formulated sports products eg. gels. This involves preparing home-made snacks rather than relying on commercial sports nutrition products. As per my recent blog, natural sugars are not always as innocent as they may seem, and are not necessarily healthier than refined sugar. I am all for reducing intake of processed food and additives across the board, but when it comes to athletic performance we really need to think about the type of individual sugars from a more scientific perspective. Home-made cookies, balls and cakes are terrific, and there are a range of sweet and savoury options that work well. The only problem is that many natural sugars are often high in fructose, which can cause major gut issues for long-duration exercise. Natural options are often low glycemic index, which means they may be more slowly digested….great if you are trying to lose weight and need help staying full for longer but not so great if you want food to empty rapidly from the stomach while exercising. Finding the right balance of carbohydrates takes planning, and also some trial and error. If you are set on going all natural then go for it, but if your gut is telling you ‘no’ then you may need to mix it up a bit. Pre- and post-exercise is where unrefined carbohydrates come into their own, but during exercise the focus should be on glucose vs fructose rather than natural vs processed.
DO ATHLETES REALLY NEED ALL THAT CARBOHYDRATE?
There is so much discussion about carbohydrate as a fuel, but athletes don’t need to be carbohydrate loading for every session. There are potential benefits of training with low fuel stores for selected training sessions to encourage physiological adaptations that optimize fuel systems. In reality, a competitive situation may lead to low carbohydrate stores with limited carbohydrate availability, so an improved ability to rely on fat oxidation for fuelling may be of benefit. Some athletes are following the low carb trends and there is a movement by some ultra-endurance athletes to train their bodies to use predominantly fat as a fuel, replacing gels and bars with tubes of nut butter to fuel exercise. Fat is a slow-burning fuel, so although this approach may work well for some individuals, to truly maximize endurance performance, sugar throughout will help. Numerous studies show that faster finish times for endurance athletes correlate with higher carbohydrate intake during an event– if you can use more carbohydrate you can move faster. However if your exercise is of shorter duration, you won’t need to be so aggressive with carbohydrate intake. If you are not sure how much carbohydrate you need, speak with an Accredited Sports Dietitian to tailor your intake.
WHAT ABOUT STRENGTH ATHLETES?
Strength athletes may benefit from carbohydrate prior to sessions for improved energy levels, work capacity and muscle mass gains. So it’s not just all about protein - carbohydrates and overall kilojoules are just as important. Strength-based activities don’t use the same volume of carbohydrates as endurance pursuits, therefore carbohydrate needs may be more likely to be met through meals, without the need to consume large amounts during exercise. However some athletes with very high energy requirements may benefit from taking in kilojoules, including carbohydrates, during strength sessions.
WEIGHT LOSS
Athletes trying to lose weight often reduce carbohydrates. This can be an effective strategy, but it is important to be selective about where in the day carbohydrates are reduced and by how much, with the priority to time carbohydrate for training needs to produce the best training outcomes and adaptations. There has been recent interest in ‘train-low’ and ‘sleep-low’ concepts of carbohydrate timing, which may improve fuel utilization but may also be appropriate to support body fat goals.
TEETH
Dental health is often compromised in athletes. With reduced saliva production during exercise, coupled with high sugar intake and the acidity of most sports drinks, the teeth of an athlete are constantly at risk. Dental problems are the result, so it is wise to try to reduce the contact of sugars with your teeth and try to get plenty of water rinses to reduce the risk of tooth damage.
SUMMARY
Sure, carbohydrates are beneficial for athletic performance, but this doesn’t mean you have to be on a constant carbohydrate load. The type, timing and amount will vary according to specific exercise requirements, gastrointestinal tolerance and personal preference. Choosing natural sugars is not necessarily better for during endurance activity. Work on finding the right mix for your individual needs.
Please feel welcome to subscribe to my regular newsletter, you can do so at the bottom of this page, and I am more than happy for you to share this article with others who may be interested in performance nutrition.
Further reading:
Jeukendrup, A (2011) 'Nutrition for endurance sports: marathon, triathlon, and road cycling' JSpSci
Stellingwerff, T & Cox, G (2014) 'Systematic review: carbohydrate supplementation on exercise performance or capacity of varying durations' ApplPhysNutrMetab
Why 'everything in moderation' is not always the best way to go
Over recent weeks I have seen something that I never imagined I would ever see. Dietitians publicly promoting images of themselves chowing down on donuts, biscuits and all manner of sugary morsels. Dietitians, and other health professionals of a similarly conservative background - all promoters of nutritious foods, who help people to reduce their intake of high sugar, high fat foods. But shouldn't a dietitian be seen crunching on an apple or a carrot stick? These sugar-sweet images certainly don't seem to convey the message of good nutrition and health at first glance. However, there is a valid reason why many dietitians are going against the grain. It has everything to do with moderation. But what is moderation, and is moderation the best approach for everyone? My suggestion would be, not necessarily.
There appears to be a show of unity amongst a growing number of dietitians in promoting the messages of balance, moderation and non-restrictive eating (exactly what most of us should aim for ultimately). This reaction is in direct response to the current glut of dietary approaches that involve extreme restriction of foods and food groups. Many nutritionists and dietitians do not support these popular diets and are taking a stance to illustrate that all foods can be enjoyed in moderation, for both health and enjoyment, and that no food or food group is completely off-limits.
One thing I do love about the ambassadors of the back-to-nature style food trends is their passion. They practice what they preach (mostly, unless they are getting paid the big bucks on cooking competition shows, then 'toxic' sugar is all of a sudden neutralised). They live and breathe nutrition and health, almost to (and sometimes beyond) the point of obsession. When 'clean' eating goes too far it is no longer a healthy way to live. Unfortunately this all or nothing approach can often lead to disaster, or at least a major fall of some sort, in the long-term.
Personally, I don't recommend that people eat donuts, cakes, biscuits, etc. I don't label them as 'never' foods either. Many people come to see me to improve their nutrition either for exercise performance, to achieve body composition goals or to manage digestive issues. For athletes to improve their chances of success, there are benefits to relatively specific structure when it comes to training, nutrition and other factors that contribute to performance. If someone is trying to lose body fat or gain muscle mass in a timely fashion then the same applies. For those with digestive issues, restriction is often required, no question. I would suggest that all people who book in to see a dietitian are working towards particular goals and looking for strategies to achieve these. In my experience structure beats moderation hands down, in the short-term at least.
Moderation is a term that is interpreted differently by different people. For some people, it may mean eating well most of the time, then relaxing a bit once per week or fortnight when they go out for dinner. For others, moderation may mean having a small piece of dark chocolate every night within a relatively healthy eating style. Others may have half a chocolate block and find moderation there. For others it might mean having 4 beers per night instead of 8. Moderation varies widely in its application, and can mean very different things for health and associated outcomes. The term moderation is in some ways irrelevant without some level of boundary with regard to the types and volumes of food. For some people these boundaries can be more flexible than others.
Back to my example of athletes. For particular times of the year their boundaries may be quite tight if there are specific goals for a given time-frame, then more flexible at different times of the year. Someone trying to lose weight may also need more structure to start with, but we all have different motivators, so some people might like generalised guidelines in preference to the 7-day plan that could work well for others. For someone with intolerances and allergies, moderation is not an option. For someone who cannot eat certain foods, it may be quite frustrating to hear 'everything in moderation' as the best strategy for healthy eating, as this is an option they may yearn for but will never experience as a reality.
For someone already at a healthy weight and of good health, moderation is the way to go. The idea of being able to maintain good health while still enjoying the foods and drinks that you love is very appealing. Maintenance with moderation is achievable, although for people with a history of weight fluctuation, mindful moderation will still be important to ensure long term good health. This brings up another point - moderation is very hard for a lot of people. Not everyone can just stop at one chocolate out of a fresh box, or one donut, or a handful of chips. Actually I would say that most people find moderation hard. Moderation is great in theory, but putting moderation into practice doesn't just happen....it takes some time, effort and prioritizing, and it often requires some professional help.
Of course there are individuals who find moderation easy, or don't have the same food temptations experienced by many. There are also those who have the genetic make-up where they seem to be able to eat almost anything and as much as they like with absolutely no difference to their weight and health (although not everyone within their healthy weight range is fit and well).
For those experiencing disordered eating, moderation can be a real challenge. More and more young (and older) people are being effected by disordered eating, which is often characterized by restrictive patterns. A strong message of 'moderation' is particularly relevant with regard to disordered eating. As the above examples indicate, the specifics of the moderation message need to be tailored according to an individual's relationship with food.
So perhaps the image portrayed by some dietitians of late has more to do with the particular client groups that they work with and how the moderation concept applies. I can think of a personal example myself, where I was acutely aware and concerned of my image as a dietitian. When I was pregnant I suffered from reasonably bad morning sickness, and the one thing that I craved and could stomach was eggs. Eggs and bacon and extra salt to be exact, and the drive-through muffin varieties were particularly appealing and convenient. If the timing was right I would have prepared my own eggs and bacon, but as I was finding it very difficult to cook due to illness, the take-away was the best option at the time. My heart would race every time I drove through, in fear of being spotted by one of the staff or players from the sporting club where I worked. The thought of one of them seeing me eating foods that were perceived to be unhealthy made me nervous. It may sound ridiculous, but for the type of clients I work with, visuals of myself eating perceived 'junk' foods would not, I feel, be the best example of my philosophies when it came to nutrition. Not that I don't ever eat those foods, but I think it would be quite hypocritical in a way, and almost offensive, to be seen devouring foods that I have recommended that my clients reduce their intake of. The reality is, that for many athletes there are times where they do need to reduce their intake of particular foods to reach their goals. Not all the time, just certain defined time periods. I am not embarassed about any of my food choices, and I do believe in the moderation concept, but the application of moderation is highly variable for individuals, and their specific needs, whether that be within a training cycle, a calendar year or over a lifetime.
There is an important place for moderation in nutrition, when applied appropriately and interpreted and communicated effectively. Finding the right approach for your individual needs is the key, to be able to reach your goals, enjoy good health and appreciate and enjoy delicious foods and flavours. No foods or food groups need to be avoided completely, other than for medical reasons, but don't expect all dietitians to be putting donuts on your menu either.
The facts about sugar - are natural sugars better for you than white?
If there is one thing that everyone seems to agree on, it's that too much sugar is not great for our health. But are natural sweeteners like honey and maple syrup any better for you than everyday white table sugar? There is plenty of information out there that would convince you to choose a natural sugar source over refined. But if you look at the less processed options more carefully, it is quite obvious that they may not be quite as sweet for your health and weight as they are for your palate.
NATURAL INSTINCTS
Over the past few weeks I have been fascinated by the plethora of back-to-school lunchbox ideas on Facebook. Some are just suggestions, others are quick an easy recipes and many are photos of entire lunchboxes. Of the lunchboxes I saw, many were of the bento box-style variety, packed by families who follow Paleo, low-carb, LCHF*, GAPS*, JERF* or any other popular way of eating that is described by an acronym these days (*see end of the article for definitions). The common denominator of many of these dietary approaches are that they are as natural and unprocessed as possible and often ban carbohydrate from grains, but not carbohydrates completely.
I love the bento box style lunchbox, and can't wait to get them for my boys, but the thing that interested me most about the lunchboxes I viewed was that although there were no grains included, a quick visual assesment indicated that carbohydrate, as sugar, was well and truly present. This got me thinking about how going grain-free can subsequently lead to increased sugar intake.
The small individual compartments of the bento boxes were impressively jam packed with vegetable sticks, cherry tomatoes, chopped fruit, maybe some cheese or yoghurt and some leftover cold meat or chicken (no nuts due to the imporant nut-free school policies). Terrific and great examples of nutritious foods for a child throughout a school day, or for an adult! But what also seemed to feature highly in these boxes where substantial quantities of grain-free delights, think seed/fruit slices and balls (every nutrition website seems to have a recipe for a ball of some sort), 'healthy' slices and cookies, even chocolate mousse! Not just a small serve, but enough to make up a fair portion of the healthy lunchbox. Many of these 'healthy' type of sweet concoctions use natural sugars to help bind the ingredients together. Syrup-form is common, but dates are also often used as the main ingredient. Nothing against dates, they do contain a range of nutrients, but they are also up towards 70% sugar. Actually most dried fruit has greater than 50% sugar (compared to fresh fruit which is usually <10%, even bananas, with the highest carbohydrate concentration of all the fruits, is around 18%). So is using dates, or other natural type sugar sources, as the sweet component really any better than using other types of sweetener?
NUTRITIOUS NATURAL SUGARS?
White sugar, like the type you put in your cup of tea, is often labelled as a toxic poison, while the natural options like honey, agave, coconut sugar, rice syrups and maple syrup are increasingly being added in many homes as staple kitchen cupboard ingredients. The theory behind the use of these natural sweeteners seems to be that less processing will retain some of the trace vitamins and minerals and may also have a reduced impact on blood sugar levels.......true or false? Mostly false. If you are relying on honey or maple syrup for your vitamin and mineral needs then you are in trouble. Adding any of the less processed sweeteners does not improve the nutrition value of a food either. The 'trace' amounts of nutrients in these sweeteners are exactly that, trace amounts, so small that they will not contribute significantly to overall nutrient intake. But they will contribute significantly to overall sugar and kilojoule intake, and perhaps even have implications for dental health. The chewy, sticky type balls and slices with natural-based sugars and dried fruit that can stick to the teeth for longer are far more likely to contribute to dental issues compared to a piece of wholegrain bread or small serve of rice.
ARE ALL SUGARS THE SAME?
Can we throw all sweeteners into the one basket as 'just sugar and kilojoules'? Not quite, but just about.
HONEY has always been a standout in the sweetener stakes, with research in humans showing potential health benefits with regard to anti-inflammatory and anti-biotic effects (note - it won't cure cancer). The only thing is, most of the studies on honey involve consumption of a lot of honey, 3-5tbsp per day. That is up towards 100g of honey per day, which is 20 teaspoons or over one third of a cup - a lot of honey. Many of the health claims related to honey require further research to support them, and to determine a useful dose. In terms of the type of sugar in honey, it contains glucose and fructose in a 1:1 ratio, same as table sugar. So depending on your overall nutrition requirements, the potential benefits of honey may be outweighed by the additional sugar and kilojoule effects.
AGAVE, agave nectar, or agave syrup is heavily promoted as a natural and low GI sweetener, but they forget to tell you that the reason it has a low GI is because this syrup is loaded with fructose, potentially around 85% fructose. Great, it's low GI, but overloading on fructose is probably not a great health choice. Yes, many fruits contain fructose, but in very, very low concentrations compared to a sugar syrup like agave, and fruit is tied up in a pretty little package with lots of fibre, water and nutrients. A lot of the agave available for sale is highly processed too, not as natural as it may claim.
MAPLE SYRUP is the best thing ever on pancakes (in my opinion!), nothing else tastes quite like it. But amongst all that deliciousness is lots of sugar, most of the sugar in maple syrup is sucrose. Sucrose is table sugar, maple syrup is over 2/3 table sugar, with some water and trace vitamins and minerals.
BROWN RICE SYRUP, or rice malt syrup, sounds so healthy. The word 'brown' is quite deceiving, most 'brown' or wholegrain foods are low GI. Brown rice syrup is the complete opposite, being high GI and bad news for blood glucose levels.
COCONUT SUGAR must be good for you, because coconut products are meant to treat everything from the common cold to cardiovascular disease, right?? Coconut sugar is 70-80% sucrose, basically just table sugar. It may have a slightly lower GI, but who cares, it's predominantly table sugar with a not-worth-mentioning tinge of nutrients.
There are plenty of other natural sweeteners out there, these are just some of the popular ones often used as a healthier substitute to sugar. Unfortunately there is not a lot of good news if you are trying to improve your nutrition by using white sugar alternatives.
ENJOY SWEETENED FOODS
Don't get me wrong, I have absolutely nothing against a little bit of sugar on a regular basis. I love the idea of making sweet snack options healthier (I made some cookies with oats, cranberries, brown sugar, honey, butter, eggs, a little bit of flour and some mini-choc chips on the weekend, but I don't make them every week). But don't be fooled into thinking that by using a 'natural' sugar it is necessarily better for you, in terms of health or energy levels. Using regular white or brown sugar, in small amounts as part of nutritious foods is absolutely fine!
If you are an athlete or someone who trains a lot, then your choice of carbohydrates may need a bit of planning and the type and timing of sugars can be critical to performance. But if you know me, you will know my thoughts on jelly lollies at half time....just because you are running around for an hour or two doesn't mean you need stacks of processed sugar products. One of my upcoming posts will address the more specific needs of active people when it comes to carbohydrates and sugars.
CHOOSE SWEETENERS WISELY
Choose your sweetener based on the taste and texture, not on health. Get nutrients from vegetables, fruits, lean proteins, nuts/seeds, dairy or alternatives and wholegrains (wheat-free if required), and enjoy sweet foods as part of eating beautiful, delicious food, being mindful with regard to your individual overall health.
Diet definitions:
JERF = Just Eat Real Food GAPS = Gut And Psychology Syndrome LCHF = Low Carb High Fat
If you enjoyed this article, sign up to my newsletter via 'Connect' at the bottom of the page for more nutrition updates, articles and recipes.
The 10 best wheat and gluten-free carbohydrate foods if you train a lot
Grilled vegetable and quinoa salad, gluten-free
If you don't eat gluten or wheat then you are part of a very large club. It seems that more and more people seem to be going grain and gluten free, and for a variety of reasons. For some people it is critical to their health for no gluten not to pass their lips, while others may be avoiding wheat unnecessarily, without really knowing if their body is better off or not.
The original wheat avoiders are those with coeliac disease who simply cannot tolerate a crumb of any gluten-containing food. Gluten is a protein found in wheat and related grains such as rye, barely, triticale and oats. Gluten truly is toxic to people with coeliac disease as it damages the lining of the small intestine and must be avoided at all costs for short-term digestive comfort and long-term health.
Wheat can also cause digestive symptoms if you don't have coeliac disease. If you are following a new eating style then you also may be avoiding wheat, and this may or may not be necessary. I was speaking with the owner of a cake business recently and he mentioned the increasing sales of his flourless cake range. Upon asking his customers why they are choosing the flourless, the frequent answer is 'because it is healthier'. But is it really healthier for everybody? Many people do need to avoid wheat products but how do YOU know if you should avoid wheat and gluten? Here are the three main conditions that lead to avoidance of gluten and wheat:
- Coeliac disease
Nil gluten allowed, full stop.
- Fructose malabsorption
More and more people are being diagnosed with fructose malabsorption. The hydrogen breath test companies must be raking it in, with fructose and lactose malaborption testing readily available and although lengthy, can provide an indication of existing intolerances. If your gut does not absorb fructose well, it is likely you may have trouble with fructans, which are found in wheat-based foods (individual tolerance varies significantly, so it is worth seeing an Accredited Practising Dietitian for more advice so that you are not avoiding foods that you could be enjoying).
- Gluten sensitivity/intolerance or Irritable Bowel Syndrome
Many people describe a range of gastrointestinal symptoms that improve when they stop eating gluten, so the natural inclination is to think this is a 'gluten sensitivity’. There are a wide range of factors that can cause gut symptoms, including stress which is sometimes overlooked.
Research has shown that gluten may not be the main culprit when it comes to Irritable Bowel type symptoms, but it could be the malabsorption of fermentable sugars (FODMAPs), some of which are present in wheat-based foods. It is worth investigating a little further if you have gastrointestinal symptoms, see your doctor and specialist/s if required to ensure you are making dietary choices that are appropriate for your individual circumstances.
If you need more advice checkout my book ‘Super Food for Performance’ and use my special discount code of LISA10 to get 10% off. Limited stock available.
The other popular reason that people avoid wheat is because the latest diet they are following tells them to! Whether it be Paleo, LCHF, Atkins.....many fad diets recommend a reduction in carbohydrate, which is often very successful for weight loss, but unfortunately some diets also imply that 'wheat is toxic'. Yes, toxic to someone with coeliac disease, but not for most people. Personally, I am all for reducing carbohydrate as I think most people eat too much, but if you have a healthy digestive system then you should have absolutely no trouble digesting wheat.
Some people DO just feel better avoiding wheat. If you cut out wheat you are not just avoiding nutritious carbohydrate foods like wholegrains - you will also omit cakes, biscuits, savoury snacks, pastries and many other processed, high sugar and low-nutrient foods. So it makes sense you would feel better and probably lose weight eating less of the latter.
Poor old bread seems to get terribly bullied when it comes to grain bashing, it is always the first food to be discarded when there is a change to wheat-free. But it may not be the rye/spelt/wholegrain slice that is contributing to digestive symptoms. It may just be the amount....think big thick sandwiches (the ones you buy at sandwich shops are often equivalent to about 4 pieces of standard bread) and overflowing bowls of pasta........eat a bit less at each sitting, and slowly, and your digestive symptoms could likely improve.
Be aware that sometimes a change to wheat and gluten-free can lead to weight gain rather than weight loss, not to mention constipation if fibre intake is reduced. Some of the gluten-free substitutes are low in fibre and can be higher in fat/kilojoules, and often not as filling as wholegrain wheat options. This is important to consider if you are eating gluten-free and trying to lose weight.
If you DO need to avoid wheat, and you train really hard, it can be a real challenge to make sure you are eating carbohdyrate foods that are nutrient-dense (rather than living on processed gluten-free bread, rice crackers and jelly lollies for carbohydrates). Here are some super nutritious wheat and gluten-free foods that will give you carbs to power your training and have you recovering like a champ, without the gastrointestinal issues.
POTATO (SWEET OR WHITE) - For some reason potatoes have gone out of favour in recent years, but as far as a natural source of carbohydrate, you can't go past nutritious potatoes. Often sweet potato is recommended over white, usually because of its lower glycemic index and vitamin content, but white potato with a higher glycemic index is terrific for post-exercise meals, and is fine when combined with other vegetables anyway. Remember, although potato is higher carbohydrate than other vegetables, it is still a lot lower in carbohydrate than rice, pasta, and many other grains ( for example, the carbohydrate content of white potato is ~12.5g/100g cooked, sweet potato ~19g/100g cooked, brown rice ~30g/100g cooked).
SWEET CORN - Sweetcorn is another sneaky source of 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.
QUINOA - Probably the most over-promoted and over-estimated food in the world, if you can afford quinoa it is still a great gluten-free 'seed' (see my comparison of oats an quinoa for more detail Oats vs quinoa for health, energy and performance.
RICE - Super-rich in carbohydrate, try the different colours and varieties of rice, or one of the many rice mixes available these days (such as rice with lentils or quinoa) to boost the fibre and nutrient content. There is nothing wrong with white rice too, especially if you get lots of fibre and nutrition from other foods. If you are looking for optimal nutrition value though, go for the less processed varieties (but not everything you eat has to be wholegrain or brown all the time!). If you are active, sometimes too much fibre can be a problem with stomach symptoms, particularly around competition.
OATS* - Oats are still controversial for people with coeliac disease and in Australia oats are not permitted to be considered gluten-free, although in many European countries uncontaminated oats are considered safe. The issue is complex and relates to contamination risks during processing and also a component in oats called avenins that some people can react to. For those avoiding wheat for reasons other than coeliac disease, enjoy oats regularly. For more info on oats see my previous blog mentioned above Oats vs quinoa for health, energy and performance.
RYE/SPELT BREAD (not suitable for coeliac) - If you have coeliac disease you need to avoid rye flour and all bread needs to be of the gluten-free variety. But if you are trying to reduce gluten for other reasons then choosing a bread with a high proportion of rye vs wheat, or a spelt slice, can be a tasty source of carbohydrates.
GLUTEN-FREE PASTA - Pasta is a quick and easy carbohydrate option for active people. Gluten-free pasta has improved over the years, and you can now find a wide range of varieties in most supermarkets. If it's a while since you have tried gluten-free pasta, give some a try, combine with lean protein and vegetables or salad for a balanced meal.
MILLET - I have a confession to make. Only once have I knowingly eaten millet. Well, millet flour, when I was trialling some gluten-free muffin recipes. This sounds very hypocritical, to incude millet on this list but not really eat it myself! I am one of the many fortunate people who does not have a problem digesting wheat and wheat products, although to be honest I don't actually eat a lot of wheat on a day-to-day basis. I am not on the lookout for wheat subtitutes for personal use, but I acknowledge the nutrient value of millet (it is a wholegrain, contains fibre and rich in magnesium). Try millet as a side dish with savoury dishes in the place of rice, or mixed together with quinoa or rice or made into porridge for breakfast.
AMARANTH - Again, not a regular staple in my cupboard, but amaranth is a nutritious pseudo-cereal (not officially a grain, but is used in similar ways and has a similar nutrition profile to other grains). Amaranth contains a range of minerals (such as calcium and iron), and has one of the best amino acid profiles of plant-based proteins. In Australia amaranth is commonly seen in dry cereals, but can also be cooked and used in dishes such as porridge and soup. In many countries it is popped and eaten like popcorn.
POPCORN - Speaking of popcorn....it won't quite do the job for recovery needs, due to its carbohydrate content being so low, you would need to eat buckets worth. But its low carbohydrate and energy density (1 small packet of popcorn only weighs 13g, with only 6g carbohydrate and ~55 calories) makes this a terrific wholegrain snack for active people who may be trying lose weight. A great alternative to potato crisps or other savoury snacks, which are often a popular choice when eating gluten-free. Make sure you go for the plain varieties, not the sugar/caramel coated options.
These are just a few nutritious and convenient options to help fuel your training and recovery. For more ideas, see Better Health Channel - Gluten-free Diet for an easy to read listing of gluten-containing and gluten-free foods.
For more information on coeliac disease and gluten go to Coeliac Australia and to learn more about fructose malabsorption and FOMAPS go to Monash University - Low FODMAP Diet for Irritable Bowel Syndrome.
If you are a bit confused about whether or not you should be avoiding gluten and/or wheat or if you already eat gluten-free and not sure if you are quite getting the balance right, then it might be worth sitting down with an Accredited Sports Dietitian, look for someone local to you via SDA Find a Sports Dietitian.
Don't forget to sign up to my newsletter by leaving your details via 'Connect' below for regular nutrition news just like this, plus practical nutrition updates and recipes. The picture at the top of this post 'Grilled Vegetable and Quinoa Salad' is featured in this month's newsletter, so sign up now if you want the recipe!
Lisa
P.S Click here to get a copy of my latest book, LISA10 % off.
