carbs

  • Carbs, Energy, Fat, Hydration, Macronutrients, Meal Timing, Performance, Protein

    Fueling Your Performance: A Sports Dietitian’s Guide to Pre-Training and Competition Nutrition

    There are a lot of questions that come up working with athletes but one of the most common questions I hear is, “What should I eat before training or competition?” The answer isn’t one-size-fits-all, as individual needs vary based on factors like sport type, intensity, and personal preferences. However, there are some fundamental principles to guide athletes in making wise pre-training nutrition choices before hitting the field, court, or track.

    Understanding the Importance of Pre-Training Nutrition

    Proper pre-training nutrition is crucial for athletes as it provides the necessary energy to sustain performance, enhances focus and mental clarity, and aids in preventing fatigue and muscle cramps. The key is to strike a balance between carbohydrates, protein, and a fats.

    Carbohydrates: A Primary Energy Source

    Carbohydrates are the body’s preferred energy source during high-intensity exercise and activities. Consuming carbohydrates a few hours before training or competition helps replenish glycogen stores, the body’s stored form of energy. Opt for items such as breads, rice, oats, pasta, bananas, potatoes.

    Actionable Takeaway: Consume a carbohydrate-rich meal 3-4 hours before exercise. Include a variety of whole foods like sweet potatoes, pasta, and fruits.

    Master pre-training nutrition: balance carbs, protein, fats; hydrate; time meals wisely. Optimize performance with tailored strategies.

    Protein: Building Blocks for Muscle Repair

    Protein is essential for muscle repair and recovery. Including a moderate amount of protein in your pre-exercise meal can help reduce muscle damage and support overall performance. At this time period though it really helps from a fullness standpoint. Protein can be very filling and helps ensure your stomach isn’t growling one minute into the game. Lean sources such as chicken, turkey, tofu, or fish are excellent choices.

    Actionable Takeaway: Add a protein source to your pre-training meal. Examples include grilled chicken with quinoa, Greek yogurt with fruit, or a smoothie with protein powder and berries.

    Fats: A Source of Sustained Energy

    While fats take longer to digest, they can provide a sustained energy source, in particular for endurance athletes and those following a lower carb diet. Including some fats like avocados, nuts, and olive oil in your pre-training meal, but keep portions moderate to avoid feeling sluggish due to the increased digestion time.

    Actionable Takeaway: Incorporate a small amount of fats into your pre-exercise meal. For instance, add avocado slices to a turkey sandwich or sprinkle nuts on top of yogurt.

    Hydration: The Foundation of Performance

    Hydration is often overlooked but is a fundamental aspect of pre-exercise nutrition. Even mild dehydration can negatively impact performance, causing fatigue, decreased concentration and increased soft tissue injury risk. Aim to drink water consistently throughout the day and increase your fluid intake in the hours leading up to exercise.

    Actionable Takeaway: Stay well-hydrated by sipping water throughout the day. In the 2-3 hours before exercise, consume 16-20 ounces of water, and an additional 8-10 ounces 20-30 minutes before starting.

    Pre-Training Timing: When and How Much?

    Master pre-training nutrition: balance carbs, protein, fats; hydrate; time meals wisely. Optimize performance with tailored strategies.

    The timing and quantity of your pre-exercise meal are critical. Eating too close to exercise can lead to discomfort, while consuming too little may leave you feeling fatigued. A general guideline is to eat your last full meal 3-4 hours before exercise and a smaller snack 30-60 minutes before.

    Actionable Takeaway: Experiment with timing to find what works best for you. Aim for a larger meal 3-4 hours before and a smaller snack 30-60 minutes prior to training or competition.

    Individualization: Listen to Your Body

    While these general guidelines provide a foundation, individualization is key. Pay attention to how your body responds to different foods and timing. Some athletes may prefer a larger meal closer to the event, while others may feel better with a more extended period between eating and exercising.

    Actionable Takeaway: Keep a nutrition journal to track your pre-exercise meals and performance. Adjust your approach based on how your body responds.

    Common Pitfalls to Avoid

    In the quest for optimal pre-training nutrition, athletes should be aware of common pitfalls that can hinder performance:

    1. Overeating: Consuming too much food, especially high-fat or high-fiber options when not used to it, can lead to discomfort and sluggishness during exercise.
    2. Underestimating Hydration Needs: Inadequate hydration can impair performance and hinder recovery. Pay attention to your fluid intake throughout the day.
    3. Relying Solely on Supplements: While supplements can be convenient, whole foods provide a broader range of nutrients. Use supplements judiciously and focus on a well-balanced diet.

    Conclusion

    Optimizing pre-training nutrition is a dynamic process that requires attention to individual needs and preferences. By prioritizing a well-balanced mix of carbohydrates, protein, and healthy fats, staying hydrated, and experimenting with timing, athletes can set the stage for peak performance. Remember, there is no one-size-fits-all solution, so listen to your body and make adjustments accordingly. Fuel wisely, and watch your performance soar to new heights.

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  • Carbs, Energy, Metabolism, Performance

    Optimizing Athletic Performance: Unveiling the Glycemic Index and Carbohydrate Consumption

    Working to continue finding that 1% difference is an ever-going hunt for athletes. Nutrition is an area that can help provide that from a variety of different angles and certainly what I personally love to dive into. One specific area is how the different types of carbs could be a factor of things. Enter the fascinating world of the glycemic index (GI) and its impact on your body’s substrate metabolism and overall performance.

    Understanding the Glycemic Index

    The glycemic index is a concept that measures how quickly carbohydrates in foods raise blood glucose levels after consumption. This index ranks carbohydrate-containing foods on a scale of 0 to 100 based on their effect on blood sugar levels. Carbs with a high GI value are rapidly digested and absorbed, causing a swift spike in blood sugar. On the other hand, low GI carbs are broken down and absorbed more slowly, resulting in a gradual increase in blood sugar.

    Carbohydrates are one of your body’s primary energy sources during exercise. They’re broken down into glucose, which fuels your muscles particularly during intense activities. The GI of a carbohydrate source can influence how efficiently this energy is supplied and utilized during physical activity.

    Carbs have a main seat at the table for athletes but the glycemic index of the carbs chosen could have an additional impact on performance.

    The Connection Between Glycogen, Fat Utilization, and Performance

    Glycogen, the stored form of glucose in your muscles and liver, is a key player in sustained athletic performance. Endurance activities, such as long-distance running or cycling, heavily rely on glycogen to keep you going. When your body’s glycogen stores are depleted, fatigue sets in, and your performance may suffer.

    This is where the GI comes into play. Consuming high GI carbohydrates can lead to a rapid increase in blood sugar levels, which prompts a surge of insulin to shuttle glucose into your cells for energy. While this might seem advantageous, it can result in a sharp drop in blood sugar levels shortly after consumption, leaving you feeling fatigued and low on energy – not an ideal situation during a crucial match or competition. Some examples of high GI carbohydrates include most sports drinks, candy, white bread, sugar and juice.

    On the other hand, low GI carbohydrates provide a more sustained release of glucose into the bloodstream, maintaining stable blood sugar levels over a longer period. This gradual supply of energy helps avoid those glucose swings to provide more sustained energy throughout the day. Moreover, relying on fat as an energy source becomes more efficient when blood sugar remains stable. This dual energy system (glycogen and fat) is essential for athletes engaged in both short bursts of high-intensity effort and prolonged endurance exercise. Some example of low GI carbohydrates includes whole grains, beans, potatoes and oats.

    The Science Behind Substrate Metabolism and Performance

    A recent study by Moitzi and König (2023) delved into the longer-term effects of the glycemic index on substrate metabolism and performance in endurance athletes. Their research sheds light on how different carbohydrate sources can impact athletes’ physiological responses and exercise outcomes.

    In their study, they explored the effects of consuming meals with varying glycemic indices on glycogen utilization and fat oxidation during endurance exercise. The researchers found that athletes who consumed a low GI meal experienced a slower decline in blood glucose levels, promoting higher fat oxidation rates during exercise. This suggests that a diet rich in low GI carbohydrates could potentially enhance an athlete’s ability to tap into fat stores for energy, thereby preserving glycogen and improving overall performance.

    Carbs have a main seat at the table for athletes but the glycemic index of the carbs chosen could have an additional impact on performance.

    However, it’s important to note that while the study provides valuable insights, further research is needed to fully understand the intricacies of the relationship between glycemic index, substrate metabolism, and athletic performance. Individual responses can vary based on factors such as training status, genetics, and the specific demands of the sport.

    Practical Applications for Athletes

    So, how can you leverage this information to optimize your athletic performance? Here are some practical tips:

    1. Strategize Pre-Event Meals: Before a competition or training session, consider consuming a balanced meal with a mix of low and moderate GI carbohydrates. This can provide a steady stream of energy without the risk of blood sugar crashes.
    2. Fuel During Activities: During activities themselves, high GI carbs can be ok as the body is primed to take up and use the glucose quickly without as much of an insulin effect
    3. Post-Exercise Recovery: High GI carbohydrates can be useful for rapid glycogen replenishment immediately after intense workouts. This is very helpful when another workout or game is quickly following it. If not having an immediate second event for the day, focusing back on low GI carbs is great to still replenish glycogen stores.
    4. Experiment and Individualize: Every athlete is unique. Test different carbohydrate sources and timing strategies during training to determine what works best for you and your performance goals.

    Conclusion

    As athletes, you strive for excellence in every aspect of your training, and your diet should be no exception. The glycemic index offers valuable insights into how carbohydrates can influence your substrate metabolism, glycogen utilization, and overall performance. While the study by Moitzi and König provides intriguing findings, remember that the world of sports nutrition is complex and ever-evolving. As you continue to push your limits and chase your goals, consider working with a sports dietitian to tailor your carbohydrate consumption strategy and unlock your full athletic potential.

    Study referenced: click here

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  • Carbs, Heat, Macronutrients, Metabolism, Performance

    The Power of Carbohydrate Periodization and Heat Stress Management

    We will be delving into two powerful strategies that can enhance athletic performance: carbohydrate periodization with sleep low train low (SLTL) techniques and managing the impact of heat stress on the body. Understanding the interplay between these two factors can give athletes a significant edge in their pursuit of excellence. With the hotter temperatures rolling in, being able to manage the stress of heat on the body is even more important. Giving the body time to adapt is still a main piece of the puzzle but some nutrition strategies can help enhance that.

    Carbohydrate Periodization with SLTL Strategies

    Carbohydrate periodization is a nutritional approach that involves strategically manipulating carbohydrate intake based on training goals and timing. The concept behind this strategy is to train the body to become more efficient at utilizing stored fat as a fuel source during exercise, thus sparing limited glycogen stores for high-intensity efforts. When combined with SLTL techniques, athletes can further optimize their body’s ability to burn fat during exercise.

    Carbohydrate periodization can potentially help with heat stress management by increasing fat utilization to conserve carbohydrate usage.

    A recent study published in the Scandinavian Journal of Medicine and Science in Sports investigated the effects of carbohydrate periodization and SLTL on endurance performance. The study found that athletes who followed a carbohydrate periodization plan and utilized SLTL strategies experienced improved endurance capacity and enhanced fat oxidation during exercise.

    By strategically timing low-carbohydrate meals before sleep and training in a fasted state, athletes can promote the adaptation of their metabolic systems to effectively utilize fat as a primary energy source. This not only improves endurance performance but also helps prevent glycogen depletion, delaying the onset of fatigue during prolonged exercise.

    Keep in mind though that when training in this state, peak performance is likely to be blunted. Focus should be on lower intensity and longer duration training which will enhance the fat utilization adaptation effects. If needing to perform your absolute best in the morning or entering a game day, make sure you aren’t going in fasted.

    Understanding the Impact of Heat Stress

    Heat stress occurs when our bodies are exposed to high temperatures and increased humidity, leading to a rise in core body temperature. During exercise, especially in hot and humid conditions, heat stress can have a profound impact on our performance and overall well-being.

    When our body temperature rises, several physiological responses occur, including increased heart rate, increased sweat production, and redistribution of blood flow to the skin for cooling. These responses place additional stress on the cardiovascular system and can lead to dehydration, electrolyte imbalances, and decreased exercise capacity. This increased stress also increases carbohydrate utilization which can deplete glycogen stores and cause fatigue to set in quicker.

    Interaction of Carb Periodization, SLTL, and Heat Stress

    The aforementioned study also highlighted the interaction between carbohydrate periodization, SLTL strategies, and heat stress on athletic performance. When athletes combined SLTL techniques with exercise in a heat-stressed environment, they still were able to experience increased fat oxidation compared to those who followed traditional high-carbohydrate pre-training.

    Heat stress poses additional challenges to the body’s energy systems. The combination of heat stress and overly carbohydrate-rich diets can increase the reliance on glycogen as a fuel source, leading to earlier exhaustion and reduced exercise capacity. By incorporating SLTL strategies, athletes can potentially optimize fat utilization, preserving glycogen stores and enhancing performance in heat-stressed conditions.

    Carbohydrate periodization can potentially help with heat stress management by increasing fat utilization to conserve carbohydrate usage.

    Managing the Impact of Heat Stress

    To effectively manage the impact of heat stress on performance, athletes should consider the following strategies:

    1. Hydration: Proper hydration is crucial to counteract fluid losses due to sweating. Drink fluids before, during, and after exercise, and ensure you consume electrolytes to replace those lost through sweat.
    2. Acclimatization: Gradually expose yourself to hot and humid conditions to allow your body to adapt. Start with shorter durations and lower intensities, gradually increasing them over time.
    3. Cooling Strategies: Utilize cooling techniques such as cold towels, ice vests, or cold water immersion before and during exercise to lower core body temperature and delay the onset of fatigue.
    4. Nutritional Adjustments: Incorporate SLTL strategies and focus on optimizing fat utilization during exercise to preserve glycogen stores and enhance endurance performance in heat-stressed environments.

    Conclusion

    Carbohydrate periodization with SLTL strategies and effective management of heat stress are powerful tools that can significantly enhance athletic performance. By strategically manipulating carbohydrate intake and incorporating SLTL techniques, athletes can improve fat oxidation, delay fatigue, and optimize their endurance capacity. Additionally, understanding and implementing strategies to manage heat stress will help athletes navigate challenging environmental conditions and perform at their best.

    This is by no means intended to demonize carbohydrates to give the idea they should be avoided. Strategically timing up when consuming those carbs should be the main takeaway.

    Study referenced: click here

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  • Carbs, Inflammation, Recovery, Wellness

    Inflammation from too much sugar and high fructose corn syrup

    As time has gone on sugar has seemingly been getting added to foods left and right. It’s in salad dressings, coating nuts/seeds, coffee and even cough drops. This continued exposure to sugar can cause low-grade chronic inflammation in the body. If left unchecked this inflammation can cause a lot of negatives down the road. It appears as well that not all sugar is equal in their responses either. This inflammation impact seems to be even higher in items containing high fructose corn syrup.

    Types of sugar

    All carbohydrates are a form of sugar. There is a wide variety of sugars though and not all are necessarily equal. Sugar coming from items from items such as oats and fruit are very different than the carbs coming from things such as Sour Patch Kids. It’s the ‘added sugars’ that more attention needs to be paid to. Table sugar and high fructose corn syrup are the most popular added sugars and they both can cause inflammation in the body. The extent of that inflammation is a little different between the two.

    Inflammation can be caused by consuming too much added sugar. High fructose corn syrup especially can increase inflammation in the body.

    Inflammation effects

    Inflammation is a response from the body reacting to typically injuries or sickness/infections. In these moments inflammation can be a good thing as it helps the body recover. Being constantly in an inflamed stated though is where many negatives occur. That can cause increased soreness and if left unaddressed even more major issues such as cardiovascular disease. Definitely not something to be desired neither as an athlete needing to recover quickly between games or for anyone looking to optimize overall health.

    Sources of high fructose corn syrup

    Added sugars are a major source of inflammation. Mostly this is unfortunately due to the fact that it is in just about every product out there! One type of added sugar in particular can cause a bit extra inflammation, high fructose corn syrup. This is found is a lot of the commonly referred to “junk foods”. Top contributors are candy, soda, fast food and a lot of commercial sauces. Part of why these items are encouraged to be consumed in moderation is because of their inflammatory effect. Some added sugar can be beneficial in specific situations such as during high intensity activities. Throughout the day though and when sitting on the couch relaxing, snacking on some candy may not be the best idea.

    Strategies to reduce inflammation

    Inflammation can be reduced in more ways than just limited those foods. Consuming antioxidant rich foods like fruits and vegetables are a fantastic start! You’re never going to get away from being encouraged to eat your broccoli. Proper hydration and getting adequate sleep are also huge components for keeping the body in a good spot and reducing inflammation. Keep the added sugar to as much of a minimum as possible especially for athletes with congested game schedules. Pair that up with a salad, big glass of water and going to bed and your body will be feeling great!

    Study referenced: click here

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  • Carbs, Heat, Macronutrients, Muscle, Performance, Protein, Recovery

    Metabolism changes in the heat impact protein needs

    The body goes through a lot when exercising in the heat. On top of the sweat changes that occur there are several changes that occur in metabolism as well. Staying mindful of these changes will allow you to ensure you keep your body optimally prepared. Impacts on the metabolism affect what the body is predominately using during activity. Naturally in response then it impacts what needs to be consumed to optimally recover afterwards.

    Performance in hotter temperatures

    Exercising and competing in the heat impacts a lot of things including our body's metabolism which alters our protein needs as a result.

    It shouldn’t come as a surprise but when in a hot environment, performance generally declines. On top of the stress being put on the body physically, it has the added stress of having to try cooling itself down. With that added stress, less focus is able to be purely devoted to muscles to maximize performance. With this divided focus, the metabolism is impacted to try and navigate everything going on

    Glucose metabolism in the heat

    Given all the craziness that the body is navigating, the body is needing a lot of energy. Not only is it needing a lot, it’s also needing it quickly! The nutrient that is able to most conveniently come to the rescue in a hurry is glucose and carbohydrates. To help with this, having some carbs pre-workout and during can be extra beneficial. If not provided enough glucose through food or drink the body will try to pull them elsewhere from glycogen or…..protein.

    Protein metabolism in the heat

    Protein is the key component of muscles and naturally we don’t want to make sure it’s being primarily used for muscle building and repair. Unfortunately, in certain situations protein gets prioritized and used for energy more than desired. Training in a hot environment is one of those situations.

    Some amino acids (small proteins) are able to be converted into glucose. When the glucose within the body is being used rapidly, extra glucose needs to be provided from somewhere. This is where protein comes into the scene. Increased protein use for energy results in great muscle breakdown and increased overall soreness. To offset this, greater amounts of protein has to be consumed throughout the day. Nobody wants to lose their hard-earned muscle!

    Adaptation decreases metabolism impact

    Just like with hydration and sweat changes, as the body adapts to the heat so too does the metabolism. The overall stress on the body becomes less as it is less of a shock to the system. Giving the proper time to adapt then decreases that glucose utilization a little bit which preserves the body’s protein stores to decrease protein loss. So during the initial few days, keep these changes in mind to ensure maximum performance and recovery. Have a little bit of extra carbs around and ensure good protein is being consumed at meals and snacks.

    Study referenced: click here

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  • Carbs, Diets, Energy, Macronutrients, Performance

    Carbohydrate periodization and timely restriction in endurance athletes

    The entire concept of carbohydrates has become an incredibly polarizing topic for some. There’s one end of the spectrum touting the benefits of high carb intake and carbo loading. On the other end is the low carb intake and the potential benefits of that. All too often lost in the conversation is the idea of carbohydrate periodization. There’s never a one-size fits all option so it’s important to be familiar with what the options are.

    What is carbohydrate periodization?

    In short, carbohydrate periodization is providing your body the proper amount of carbs at the proper time. Different situations call for different needs so it takes that into consideration. Carbohydrates are able to be digested quickly and provide energy quickly. This is great in moments of great energy needs and high intensity but it also keeps the body from burning fat. So, depending on your goals in that moment, more or less carb will be needed for the desired results.

    Carbohydrate periodization can be very beneficial in endurance athletes. The timing and application needs to be done properly though.

    When to have more carbs

    As mentioned previously, high intensity training is where additional carbs will come in handy. Without that quick energy on hand, it can be a bit tougher to hit those top speeds. Events where max performance is the goal is when added carbs are welcomed as well. This helps top off those carb stores, glycogen, to have a full fuel tank. The goal in these situations isn’t physiological adaptations but peak performance. Additional energy is always helpful when pushing your body to the limit and a higher carbohydrate periodization window here assists that.

    When to have less carbs

    First thing to clarify is that this isn’t referring to full on keto. That is different from carb periodization where some carbs are still being utilized. Windows for lower carbohydrate periodization is when more training adaptations are the focus. With most sports, having a solid aerobic fitness level is incredibly beneficial. An area to help improve aerobic fitness is by helping the body to potentially preserve its glycogen stores and utilize fat stores more. This will help prevent that fuel tank of glycogen from running out as quickly.

    Optimal times to aid these adaptations are during lower intensity trainings. The body isn’t necessarily having to pull that energy as quickly allowing it to utilize fat. Just like in practice itself, the more you do something the better you are at it. Same thing with the body here. The more the body has to pull from fat, the more easily it will be able to do that later on. By improving the body’s ability to use fat through those low carb sessions, in theory glycogen is able to be preserved to avoid fatiguing as quickly.

    Carbohydrate periodization in practice

    Just like you don’t do the exact same workout or training session every day, your nutrition should match that. The first step is understanding what the goal is for that day. Is it peak performance and high intensity or is it a true training session where the sole focus is on maximizing adaptation? Having some extra toast, bananas or pasta before a tougher session will help with that peak moment. Then the next less intense day, opting for more non-starchy veggies, nuts, seeds, avocados, olive oils will keep the carbs down and aid the adaptation to utilize fat stores. It’s an ebb and flow process but it all starts with understanding what is trying to be achieved. Regardless the carbs though, make sure you are hydrated beforehand with proper electrolytes.

    Study referenced: click here

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  • Carbs, Gut Health, Metabolism, Performance, safety, Wellness

    Fiber is great but caution around physical activity

    Fiber intake and conversations are important at younger ages too! It’s not just for your grandparent’s old faithful prune juice. Having a healthy gut is incredibly important for your overall health and well being from head to toe. Included in that though is having regular bowel movements. If you’ve ever been constipated before you know how important that can be! While regular and adequate intake is important, there are times which having too much could actually cause more problems than good.

    What is fiber and its benefits

    The most popular impact of fiber is its ability to help ensure regular bowel movements. There are two main types of fiber; soluble and insoluble. Soluble fiber helps to absorb water to soften the stool and make it easier to pass. Insoluble fiber provides bulk and speeds up how quickly it passes through you. Regardless the type, the result is having an easier time going which always feels better compared to constipation.

    Fiber is also able to help feed the good bacteria in your gut to keep that healthy. A healthy gut allows for optimal nutrient absorption while keeping out any potential contaminants. In short, it’s a pretty big deal. Absorbing nutrients into the body properly ensures that every part of the body needing to use those are able to acquire them. If those nutrients aren’t available, inflammation can begin building and cause some major problems.

    How much do you need to be having

    Consuming fiber is important for everyone at every level of physical activity and age. In general men should aim for 38 grams per day while women should aim for 25 grams per day. Great sources of fiber include fruits, vegetables, oats, nuts, seeds, whole grains and beans. If you take the time to evaluate your daily intake and realize you need to increase things a tad, do so gradually.

    Adding in too much too quickly can have the opposite effect. It can cause constipation and a lot of stomach discomfort. The best strategy is to gradually add in those higher fiber items while also making sure to drink plenty of water. Maintaining proper hydration will help to ensure the water that gets pulled in isn’t dehydrating. 

    When not to be having fiber

    Everything has its own time and place. For fiber, the time and place to AVOID it would be immediately before exercise and competitions. Digesting fiber takes a long time and when training your body is focused on other things. While busy elsewhere and unable to concentrate on digestion, that food just sits there. This results in some gas building and that cinderblock type feeling in the gut to arise. Not a fun time by any stretch of the imagination!

    Fiber has a lot of gut health benefits but when having fiber needs to be kept in mind to avoid problems during physical activity.

    Away from physical activity though fiber is a great thing to have incorporated. They body will have that additional time to digest it and no worries of discomfort. Low fiber foods are much easier on the stomach pre-workout and why going for things such as liquid sports drinks or applesauce would be better than whole apples or a smoothie with veggies and seeds in it. Those are all great things to be having but the time and place of them matter. Stay mindful of your intake and make sure it’s working in a beneficial manner for you.

    Study referenced: click here

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  • Carbs, Diets, Energy, Hydration, Macronutrients, Performance

    How your glycogen level and hydration are linked

    Glycogen is the body’s form of stored carbohydrates. It’s what the body is able to tap into and use for energy throughout the day and especially during workouts. There is a connection as well between one’s glycogen level and the body’s hydration. While there is still a lot to learn regarding this, there’s plenty to keep in mind. Especially if periodizing your nutrition between stretches of high and low carbohydrate intake.

    High glycogen level effects

    Having increased glycogen in the body is very beneficial in moments of increased activity. It’s similar to stating a long cross-country car ride with a topped off gas tank. As exercise goes on, the glycogen will continue to be used until it gets too low at which point the body will start to pump the brakes. While in the middle of a practice or a game you don’t want to be hitting the brakes so ensuring that extra glycogen is on hand can be very helpful.

    Glycogen level is a measure your body's stored carbs. Glycogen can cause your body to hold water along with it impacting hydration.

    Increasing glycogen levels is done primarily though the popular strategy most refer to as “carbo-loading”. This is done where ~48 hours before the event, carbohydrate intake is increased. Eating more carbs pushes the body to store a lot of that as glycogen, thus topping off the tank. The level of carbo-loading can vary depending on the event but the most popular ones include long endurance events. Ultra-marathon runners and long-distance cyclists such as during the Tour de France really utilize this. For shorter duration activities such as for sprinters, this strategy likely isn’t necessary. In fact, it could potentially be slightly detrimental due to the water effects we’ll discuss later.

    Low glycogen level effects

    While high glycogen levels have gotten a lot of attention in the past, we’re continuing to learn a lot of benefits that can be gained from low glycogen levels. Low glycogen benefits are gained from their impact on training adaptations. It’s not something to purposefully be done going into competition.

    Training with low glycogen can force the body to have to pull from its fat stores more. To keep the body going during the training session if glycogen isn’t available it has to keep getting energy from somewhere! Adding in some low glycogen sessions and increasing the body’s ability to pull from fat could in theory help to preserve glycogen stores in future events. With fat and glycogen being the two main sources of energy, having that flexibility is very beneficial. Low glycogen sends the signal to hit the brakes so if preserving that, longer training sessions can occur.

    Decreasing glycogen to create this state in the body can happen through two methods typically. One is by eating a low carb diet at strategic time points. As mentioned previously, glycogen is a stored version of carbs in the body. So, if not consuming carbs in the short term the body will still be pulling from the glycogen for a bit and the amount decreases. Another strategy is having two training sessions in a day. The first session is higher intensity to really drain the glycogen, then a second session after it is done while glycogen is still low. A workaround for this is sometimes doing a fasted training in the morning after an overnight fast while sleeping.

    Glycogen and hydration connection

    We know what glycogen can do performance and energy wise, now we can dive into how it can impact hydration. Specifically, the impact that it has on the body’s retention of fluid. On average, for each gram of glycogen, the body also holds 3-4 grams of water. As a result, carbo-loading can result in extra fluid being held on by the body. On the opposite end of the spectrum, low glycogen levels could result in less water being held onto.

    Due to the water retention component, glycogen levels can also impact your weight acutely. After a carbo-loading phase it can cause a noticeable increase in weight. While the benefit of the extra energy is great, it needs to be taken inconsideration of the negatives of being heavier. This is why it can be more negative for sprinters. Sprinters don’t need that extra energy on hand for short duration. If having that extra weight as well it could actually make it tougher to accelerate and hit/maintain top speed.

    How much glycogen is needed?

    Consideration needs to be taken for what type of event are you fueling for. That is where it all starts. Shorter events generally less than 2 hours long may not benefit from a traditional carbo-loading approach. Longer events on the other hand will likely benefit from all the extra energy possible. Regardless the event it’s important to make sure you are eating enough in general. But the amount of carbs can be adjusted for glycogen needs/goals. Consuming carbs 24/7 isn’t always the answer so make sure you are giving your body what it specifically needs for your goals. 

    Study referenced: click here

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  • Carbs, Injury, Recovery, Wellness

    Dental health impact of energy drinks and sports drinks

    It may come as a surprise but dental health is an issue for many athletes. At Olympic games, dental care is one of the most common requests. There are a variety of factors that impact this which need to be kept in mind for athletes, in particular energy drinks and sports drinks. Peak performance requires peak nutrition which is difficult to achieve with dental health issues.

    Prevalence of dental health issues

    Dental health may not come to mind first when thinking of performance but an unexpected procedure can have a big impact on a game/tournament.

    Globally, dental health is a big issue amongst many athletes. For some it has to do with lack of access to dentists for regular checkups which is a major issue. Without a check-up it’s too easy for a minor issue to become something much bigger. At the 2008 Beijing Olympic Games there were as many as 1600 dental treatments requested which had to be taken care of. Going to the dentist on a regular weekday is bad enough but imagine doing so in such an environment. Having to compete in the biggest moment of one’s life while having a sore mouth on top of it all. Competing your best requires feeling your best and dental health falls right in that category.

    Negative dental health contributing factors

    For active individuals there is a constant messaging of needing more and more carbs. Yes, carbs can be beneficial in the proper situation but sometimes the message gets confused. Sometimes this gets interpreted to thinking carbs need to be consumed 24/7 with drinks and food. With new sports nutrition products everywhere, this has become incredibly easy to do. Between energy drinks and sports drinks as well as gels, gummies and bars, carbs are easy to find.

    Constantly being exposed to high carb containing foods can be hard on teeth though. Typically, cavities get thought of around Halloween time due to kids eating all that candy. This same situation can become present with sports products but isn’t viewed the same way. Without keeping this in mind and making sure to properly clean and take care of one’s teeth, that constant exposure can lead to cavities and other issues as well.

    Increasing the risk of those issues is the fact that athletes are pushing their bodies to their limits in training. That effort impacts the immune system already and hurts the ability to fight off inflammation. While focusing on handling the stress of training, it can’t address the stress going on in the mouth. It’s the perfect storm and leaving the mouth very susceptible to potential issues. 

    Try to be proactive

    As mentioned previously, it’s tough to focus on the task at hand with a sore mouth! Being proactive as opposed to reactive is always the way to go and dental health is no exception. There’s never a good time for potential dental surgeries but if able to get ahead of things they can be prevented. If not prevented then at least addressed in more ideal times and situations. Nothing is worse than going into a major competition and then having to go and have dental surgery which can keep you out for a few days or more.

    As part of regular pre-season screenings, this is why dental checks are now becoming common amongst sports teams. Getting ahead of these things ensures healthy participation the rest of the year. Make sure you are taking care of your dental health as well. Brush regularly and have regular checkups with your dentist. During the day also make sure you aren’t constantly exposing your teeth to sugar as well. Sports drinks are intended to be used in specific situations when actually competing. Not necessarily while sitting on the couch because you enjoy the flavor. Your best ability is availability so keep those pearly whites healthy!

    Study referenced: click here

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  • Carbs, Energy, Macronutrients, Performance, Protein

    Endurance athletes need plenty of protein too!

    Typically it’s carbs that are getting the all the attention. Energy production is generated from carbs which is what makes them so beneficial in that situation. While yes endurance athletes can benefit from some additional carbs, it’s important to not forget the importance of protein. What if there was more to fueling strategies than just trying to pump carbs in and generate energy?

    Protein a necessity for endurance athletes

    Having protein is first and foremost key for muscle repair and rebuilding. Strength training and body builder type environments tend to be first of mind when thinking protein but it’s important for more than just that! Runners and other endurance athletes beat up their muscles a lot during their training and competition. How can they not be after hours of non-stop activity? Damaging the muscles like that makes it incredibly important to have adequate protein to repair and strengthen them to improve performance. After training is typically when protein is consumed to maximize that repair process. Competing at an elite level requires having healthy and strong muscles to allow for consistent training. Consistent training allows for those gradual performance improvements, translating into better competition results.

    What about protein DURING a run?

    Endurance athlete on a run with some protein aiding performance.

    Recovering after physical activity is certainly important but there could be a way to be a bit more proactive. By adding some protein to your fueling strategy during your run it could help reduce muscle damage and breakdown. Keeping damage down could result in less soreness and in the moment allow for pushing harder and longer. Concerns regarding this strategy have centered around the fear that by having protein during activity could increase protein breakdown for energy. While the body will use some of the protein being consumed for energy, there isn’t enough evidence to suggest it would result in breaking down muscle for more.

    Keep the protein shake next to the Gatorade

    Having a source of protein on hand for training/competition is never a bad thing. Regardless if having the protein before, during or after it’s an important part of any nutrition plan. Consuming adequate protein overall over the course of the entire day is the first step. After that though, having some protein during longer events appear to be worth trying for endurance athletes. Exercise done to exhaustion in the study referenced here showed a few additional seconds improvement in those who had protein before/during their run. While a few seconds may not seem like a lot, sometimes a few seconds is all that separates winning or losing.

    Before jumping in and having a protein shake mid-competition, make sure you try it during a practice run first. The rule is always no new foods during competition! Digesting protein is typically a bit tougher on the body and can result in some stomach discomfort. Response to that obviously differs for everyone but if it doesn’t sit well for you, it’s best to find out during practice. If it doesn’t sit well for you, still try to consume adequate food that does sit well for the event. Overall energy intake is still a key factor for those long endurance events.

    Study referenced: click here

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