Caffeine Boosts Muscle Recovery

Next time you finish a workout, try a couple of shots of espresso with your carbs and you may recover faster. New research shows that consuming caffeine, along with carbohydrates, after an intense workout helps the muscles recover faster than just eating carbohydrates. The muscle's primary fuel source during exercise, glycogen, is replenished more rapidly when carbohydrate and caffeine are consumed together, following intense exercise. It is well accepted that consuming carbohydrate and caffeine prior to and during exercise improves a variety of athletic performances. This is the first study to show that caffeine combined with carbohydrates following exercise can refuel the muscle faster. The study involved 7 highly-trained cyclists, who rode a stationary bike to exhaustion and then consumed either a carbohydrate and caffeine drink or a carbohydrate only drink. The drinks were identical in taste and color and neither the athletes nor the researchers knew which drink they were consuming. After cycling researchers took several muscle and blood samples and measured the amount of glycogen that had been replenished in the cyclists' muscles during this recovery period. The entire process was then repeated 7 - 10 days later with the athletes consuming the alternate drink from the first session. Results showed that consuming caffeine with carbohydrate the athletes had 66% more glycogen in their muscles four hours after finishing the intense exercise, compared to consuming the carbohydrate alone. While more research needs to be done to confirm the results, it may be worthwhile to include caffeine in a post-exercise recovery meal that contains carbohydrate , especially following an intense exercise session where quick recovery is necessary. Source: Obesity 2008;16:1308-1313

Sue Gabriel, MSc, CSCS
Sport and Wellness Nutritionist
USA Cycling Certified Coach
ACE Lifestyle & Weight Management Consultant

The Importance of hydration

The goal is to remain hydrated throughout exercise by drinking ample fluids before, during and after exercise. The ACSM (American College of Sports Medicine) recommends that athletes consume approximately 16 oz. of fluid 2 hours before exercise to ensure adequate hydration. On warm days, an additional 8 to 16 oz are recommended 30-60 minutes before exercise. ACSM guidelines also recommend that fluids be cool and flavored to enhance palatability and stimulate consumption. During exercise, athletes should consume liquids containing both carbohydrate and sodium chloride to provide energy and promote rehydration. Thirst should not be used as an indicator of hydration status. It is an emergency sensation by the body that marks the onset of performance-reducing problems. Athletes should drink even if they don’t feel thirsty. A general guideline for most athletes is 6 to 8-oz every 15 minutes. Following exercise, the general recommendation is to consume 20-oz of liquid for every pound of body weight lost. To ensure rapid and complete hydration athletes need to consume both water and sodium chloride, which should occur through consumption of foods and liquids over the course of 12 to 24hours.

Sue Gabriel, MSc, CSCS
Sport and Wellness Nutritionist
USA Cycling Certified Coach
ACE Lifestyle & Weight Management Consultant

Is it OK to do strenuous exercise while on a low carbohydrate diet?

No, it's not if you are a serious athlete or concerned about performance. When you exercise, your body uses glycogen, the stored form of glucose (carbohydrate). If you don't eat enough carbohydrate, your muscles will have diminished levels of glycogen, thereby depriving working muscles of this critical fuel. It will be very difficult to continue exercising for long periods or at high intensities in this condition. There is consistent research demonstrating that a high carbohydrate diet is important for people who exercise regularly. For people who are not serious athletes but exercise moderately and want to lose weight through a low carbohydrate diet, there may be enough carbohydrates from the fruits and vegetables in certain diets. The real value of these low carbohydrate diets is more psychological than biochemical. They work by making people more aware of what they are eating, which helps them eat less junk food, sugary snacks and alcohol.

One fact about glycogen is that it stores a large amount of water - approximately 3 gms per molecule of glycogen. That's why during the early stages of a low carb diet, the weight lost is mostly water. As soon as carbohydrates are reintroduced into the diet again, the glycogen and the water both come back.

The most effective way to lose weight is to eat a sensible diet that includes moderate portion sizes, and to exercise for at least 30 minutes every day.

Sue Gabriel, MSc, CSCS

Sport and Wellness Nutritionist

USA Cycling Certified Coach

ACE Lifestyle & Weight Management Consultant

Source: Adapted from The Boston Globe, April 13, 2004, sec.C, p2

Your mother was right - eat your fruits and vegetables!

Eating fruits and vegetables can keep you healthy AND fit, according to a study conducted at Tufts University. In this study, people who had high intakes of foods rich in potassium, such as fruit and vegetables, had an associated higher percent of lean body mass. After collecting data from 384 healthy men and women over the age of 65, researchers found that higher potassium intake, a measure of alkalinity, was significantly and positively associated with percent of lean body mass, or muscle, but not with fat tissue. Fruits and vegetables were the two major sources of potassium in the study participants, followed by grains, dairy and eggs. The association between potassium and lean body mass, but not fat tissue, suggests a protective effect of potassium intake on preserving lean body mass. The results from the Tufts study suggest that diets high in potassium, found primarily in fruits and vegetables, are able to conserve lean body mass by relieving the acidic response that occurs with the consumption of a typical American diet that is rich in protein, cereal grains, dairy, beverages and sweets. So, eating fruits and vegetables rich in potassium can help you to stay fit by preserving muscle. Rich sources of potassium include most beans, potatoes in skin, spinach, artichokes, broccoli, carrots, Brussels sprouts, tomatoes and most fruit, especially dried.

Sue Gabriel, MSc, CSCS
Sport and Wellness Nutritionist
USA Cycling Certified Coach
ACE Lifestyle & Weight Management Consultant

Sources: American Journal of Clinical Nutrition 2008; 87:662-665; Journal of Clinical Endocrinology and Metabolism 1997; 82:254-259

Maintaining Proper Nutrition in the Post Season

With the end of summer approaching, many athletes will be transitioning from a period of intense training and physical exercise to the “post-season”, which is the time to relax and recover with cross-training and recreational activities.

Along with changes in your fitness plan, your nutritional needs also change as you progress through the various training cycles of the year. Making informed and healthful food choices is important the entire year for maintaining optimal health and body weight.

Energy balance is an important goal for athletes whose level of physical activity fluctuates throughout the year. Remember that the human body functions in accordance with the laws of thermodynamics – if total calories (i.e., total energy) exceed daily energy expenditure, the excess calories will accumulate as fat in adipose tissue (i.e., stored energy). When physical activity decreases in the post-season, it’s important that athletes modify their total energy consumption to reflect the body’s lesser needs.

Rounding out the principles of healthy eating are variety, moderation and nutrient balance. Choosing foods from a variety of sources creates a diet that contains sufficient amounts of all required nutrients. Eating with moderation requires balancing your nutrient intake throughout the day. For example, if one meal contains high-fat foods, other meals in the day must contain less fat. A good action plan is to moderate rather than eliminate intake of certain foods, and to balance your caloric intake throughout the day by eating smaller, more frequent meals instead of fewer large meals, which will help stabilize blood sugar levels and control hunger.

Sue Gabriel, MSc, CSCS

Sport and Wellness Nutritionist

USA Cycling Certified Coach

ACE Lifestyle & Weight Management Consultant