Optimum Wellness

  Having just completed the Courage Classic, a 3-day, 150+ mile bicycling event, we thought it was worth reminding how important it is to properly fuel for such events. If you are as passionate and dedicated to exercise as we are then you know how the foods and supplements you choose before, during and after a workout can have a huge impact, not only on your physical performance, but also on your recovery, mood, sleep and general sense of well-being. There's nothing much worse than knowing you are doing great things for your body physically, yet feeling drained and sick all of the time. This is where nutrition and nutrient timing come into play.

How do you determine the best nutritional strategy to go along with your workouts? Much of this depends on the type and duration of exercise you are doing. A diverse, nourishing diet and supplement regimen can definitely improve your performance and overall fitness. What you eat and when you eat can be the difference between losing weight and gaining muscle, sleeping well or not, and being happy or cranky. Fad diets are not going to cut it here. Nor is the all or nothing approach where we take one major macronutrient (protein, for example) and eat almost nothing but it. Speaking of macronutrients . . .

Carbohydrates are the main preferred source of energy fuel for muscles at work. This is why it is so important for most athletes to maintain a diet consisting of at least 40% but generally no more than 65%-70% carbohydrates (carbs). After we consume carbs, the body further breaks them down into glucose (sugar), which is then transported to muscles and other tissues for further breakdown and storage as glycogen. Carbs make up a giant category of foods. Most fruits, vegetables, grains, cereals, sweets and candy all fall under this category. Yet they cannot be treated as equals. A sweet potato is going to fuel the body considerably longer than a bag of potato chips, for example. How do we determine a quality carbohydrate? We look to the glycemic index to help us out.

The glycemic index (G.I.) emerged as a way to identify and categorize foods based on their effect on blood glucose (sugar) levels. Low G.I. foods produce a minor, steady increase in blood sugar which high G.I. foods produce a more significant but temporary spike in blood sugar. In general, high fiber foods have a lower G.I. than low-fiber foods and simple sugars have a higher G.I. We generally look to the lower G.I. foods to sustain blood sugar throughout the day, but when it comes to exercise, the higher G.I. foods can be extremely useful right before, during and immediately after working out. These higher G.I. foods provide energy and help reduce cortisol levels. Cortisol, a hormone produced by our adrenal glands, is released when blood sugar is low and during intense exercise like heavy weightlifting. Although typically the body first uses carbohydrate, then fat, then protein, as fuel for muscles during intense exercise, under stress (intense weight training for example), the body will release more cortisol, which can result in inflammation as well as the dreaded "plateau" that many athletes complain about.

Protein and fat also play a vital role in fueling for fitness. While protein is key to muscle repair and growth, most people don't need to supplement their diet with protein supplements and/or powders. Lean free-range meat and poultry, fish, organic dairy, eggs, nuts and seeds, tofu and tempeh will usually handle our protein needs. Still, the convenience and portability of protein powder are attractive options for those moments when we are time challenged or for individuals who steer clear of animal protein. As for fat, also important for muscles, aim to get most of your fat from unsaturated sources like nuts and seeds, nut butters, fish, and vegetable oils.

Now that we've covered the basic macronutrients, let's consider the timing of your snacks and meals. If you love to exercise in the morning, keep in mind that low blood sugar levels can result in a less than inspired workout. Rolling out of bed and hopping immediately on the treadmill could be a recipe for disaster. Understanding that many of us prefer to exercise on a mostly "empty" stomach, morning exercisers can benefit from consuming a small snack at least 15 minutes prior to beginning a workout. This may mean grabbing a cup of dry cereal, eating a small banana or having a small cup of fruit juice. If you prefer to spend your lunch hour at the gym, be sure to eat a regular balanced breakfast that combines all the macronutrients (carbs, protein, fat). Then about a half-hour before your workout, eat a small carbohydrate-rich snack. Again, this could be a small piece of fruit, a small cup of yogurt, an energy bar (no more than around 200 calories) or even a small nonfat latte – we'll mention caffeine shortly. Take note that while fiber is essential to overall health and well-being, eating a high fiber snack pre-workout is not such a great idea. Save the high fiber foods for post workout or several hours before exercise. Hopefully you get the idea. We have these rather ideal workout windows within our daily grind. Only you know the time that works best for you. Evening exercisers will follow the example laid out for the "afternooners", with a few words of caution. While in general people who exercise during the day tend to sleep better at night, exercising too late in the day may actually increase your chances for insomnia or may make it difficult to fall asleep. The same goes for eating large meals at night, which evening exercisers have a tendency to do. If circumstances prevent you from working out earlier in the day, then by all means, get it in while you can. Just take caution not to engage in excessive exercise late into your evening.

A big mistake is to restrict your diet in order to lose weight faster. One of the downsides of this unhealthy habit is that your exercise performance dwindles. If you are truly looking for sustainable results and improvement in your workouts, it can only happen when you fuel up properly. As a general rule of thumb, women engaged in regular exercise should aim for no fewer than 1200 calories daily and men, 1400 calories. Keep in mind these are very low numbers. Most active women maintain their body weight around 2000 calories daily. This is an area where you would be wise to consult a nutritionist to determine your personal daily calorie needs. It is more difficult to establish a maximum calorie range because much depends on your personal level of physical activity, resting metabolism, and activity throughout the day.

Exercise ability can be sabotaged by a lack of essential vitamins and minerals since they are needed to release energy from the food you eat. Sticking with a healthy, well-balanced diet should provide an adequate amount of what we need, but let's face it, stress and other unhealthy lifestyle factors may interfere with getting what we need. In that case, a good multivitamin/mineral formula with extra antioxidants is a good place to start. In addition to that we like to add a little calcium and magnesium. Calcium and magnesium fuel the muscles of the body, including your heart muscle. We have found that additional calcium and magnesium may help prevent muscle soreness and fatigue and helps keep those bones strong. Essential fatty acids, specifically omega-3's may help reduce muscle soreness and inflammation that can result from overdoing it, thus allowing for speedier recovery. While a mild iron deficiency can impair a workout, you should never supplement iron without first having a blood test to see if you really need it. In fact it is a wise idea to have a complete blood chemistry screening annually, including a thyroid and cholesterol panel.

Finally, let's talk about hydration. It should go without saying that water is critical to proper hydration before, during, and after a workout. Drink at least one glass of water before your workout, another after your workout and every fifteen minutes or so during an endurance activity (treadmill, bike, elliptical, tennis, swimming). Avoid caffeinated beverages like soda pop, coffee and tea during exercise since they act like diuretics. If you already consume caffeine on a regular basis, then using caffeine to boost your workouts is not a wise move in the long run. Our bodies adapt to caffeine intake, so frequent and regular consumption loses its effect, and therefore you have to keep drinking more and more to achieve the same effect. And as mentioned, caffeine acts as a diuretic, so this could exacerbate a state of dehydration. It is also unwise to try caffeine before, say, a racing event, when you are not a regular consumer of caffeine. This can have a very undesirable effect that could leave you running for the port-a-potty rather than the finish line.

If you find yourself running out of steam on a regular basis, take a look at your lifestyle, exercise regimen and eating and sleeping habits. You may just need to make a few minor changes -- or some major ones. If you have trouble determining your source of fatigue, see a doctor.

If you are looking for reasons to begin your fitness program, remember that besides making it easier to control your weight, exercise helps reduce stress, improve sleep, improve mood, and decreases your risk for heart disease, diabetes, osteoporosis, high blood pressure and other conditions. But you already knew that. There are few really good excuses not to exercise. If you think you don't have the time, give up an hour a day of television, wake up an hour earlier or take a walk during your lunch hour. If you feel you don't have the energy, then consider having your thyroid tested and ask your doctor about performing a stress test to determine how well your heart is working. Begin anyway and anywhere, just go for it.


Supplements for specific exercise-related concerns, such as low energy, sore muscles, and low immunity/frequent colds:
Low energy: Green tea, vitamin C (1000 milligrams daily), Siberian ginseng, eat every two to three hours, meditate 20 minutes daily

Sore muscles: Arnica Montana (homeopathic – oral and topical), capsaicin cream (topical), bromelain (oral – natural anti-inflammatory 500 mg/daily)

Strains and Sprains: Traumeel (oral and topical), Arnica (oral and topical), acupuncture

Low immunity: Low simple sugar diet, Moducare (plant sterols and sterolins), Astragalus root, multivitamin/mineral formula, Omega-3 essential fatty acids, probiotics (acidophilus/bifidus)


Good food choices for before, during, and after working out:
Before: Small glass of fruit juice or sports drink like Recharge (Knudsen), whole-grain cereal with skim milk; a rice cake with nut butter; nonfat or low-fat yogurt; a snack bar (look for one without high fructose corn syrup, sugar alcohols, or partially hydrogenated fats), a nonfat chai or latte (choose decaf unless you really are looking for a boost); string cheese and a small serving of fruit.

During a workout: Food usually unnecessary however for longer endurance workouts (over an hour), we love Clif SHOT® Bloks™ and SHOT Energy Gels from the makers of Clif Bar. Both contain brown rice syrup, which provides easily assimilated carbohydrates for working muscles, and a small amount of electrolytes.

After a workout: This is the most critical time for refueling. Since glycogen stores are often depleted after strenuous exercise, they should be restored within 30 minutes post-workout. This is best achieved with a smallish snack containing carbohydrate and protein. Consuming protein along with carbohydrates can stimulate glycogen replacement. It also helps repair damaged muscle tissue. Here are a few good ideas:
Plain yogurt and fruit with a tablespoon of chopped nuts
A half sandwich with lean deli meat (turkey breast or chicken) on whole grain bread
A small whole grain bagel with peanut butter
Oatmeal with berries and nuts
Soup and crackers
A fruit smoothie enhanced with protein (beware of the mega-huge smoothies offered at most retail smoothie outlets. Stick with homemade where you can control the ingredients and portion!).

A few words about protein powders:
There are several options available when it comes to protein powders both in origin of protein and flavor. Whey, soy, hemp, brown rice, goat milk and egg white–based protein powders make up the majority of the protein powder market. They vary considerably in taste, texture, protein content, digestibility and bioavailability. We usually recommend experimenting with different protein powders until you find one that works best for you. One precautionary word on soy protein: we don't feel totally comfortable recommending it based on some of the unknown long term effects of supplementing soy, particularly the potential estrogenic effects it may have in the body. One serving a day of any protein powder is enough to supplement your diet. Aim to receive most of your nutrition from real, whole food sources like whole grains, legumes, nuts and seeds, lean meats and fish, fresh fruits and vegetables.