Carbs, Carbs, Carbs

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, September 21/09]

BY KATHLEEN WOOLF, PhD, RD

Swimmers, like most athletes, use carbohydrates as fuel during exercise. Unfortunately, the body only stores a limited amount of carbohydrate, and it can easily be depleted after a vigorous workout. To maximize your body’s carbohydrate stores, consume carbs before, during and after exercise.


Carbs Before Exercise
Before every practice or competition, include carbs as part of a pre-event meal to “top off” your muscle stores. Select foods that can be quickly digested and absorbed. Depending on the time of your pre-event meal, vary your meal patterns. When a pre-event meal occurs 4 hours before your event, consume foods such as a turkey sandwich, apple, oatmeal cookie and low-fat milk. If your pre-event meal occurs less than one hour before an event, limit your intake to a small amount of juice or fruit or a sports beverage. Research consistently supports that eating a pre-event meal improves performance. However, a single pre-event meal will not compensate for an overall poor training diet.


Carbs During Exercise
When exercise lasts more than an hour, carbs are recommended during exercise to provide additional fuel for your body. Carbohydrate intake during exercise allows athletes to exercise longer and harder. Consume 30 to 60 grams of carbs per hour during long duration exercise. To provide your body with 30 grams of carbs, choose 2 cups of a sports beverage or 1 medium banana or 3 large graham crackers.


Carbs After Exercise
Immediately after every practice or competition, consume carbohydrate-rich foods and beverages as part of your recovery. Choose fruit, 100% fruit juices, low-fat milk, cereal, sports beverages and bagels to replenish your carbohydrate stores so that you are ready for your next event. What you eat after a hard practice affects your ability to perform during your next workout.

Carbs Always
Because carbohydrates are the predominant fuel for most events, swimmers need to focus on a carbohydrate-rich diet. For optimal performance, make it a habit to consume high-carbohydrate meals and snacks, before, during and after exercise.



Kathleen Woolf, PhD, RD is a registered dietitian and a member of the American Dietetic Association, the Sports, Cardiovascular and Wellness Nutritionist Dietetic Practice Group, and the American College of Sports Medicine. She is an assistant professor in the Department of Nutrition at Arizona State University.



5 Fat-Fighting Foods to Add to Your Diet


From Team Beachbody - Join Today and Workout to Win!





Here's a twist on dieting you might like: instead of pointing out all the forbidden chocolates and other sweets and treats you can't have, let's talk about what you can have! Of course, just adding these "fat-fighting" foods to a poor diet of pizza and potato chips won't give you a figure like Anna Kournikova. But if you replace some of the bad calories you're currently consuming with calories from these foods, you might just be nicely surprised next time you step on the scale.

1. Apples. The skin of apples contains pectin, an insoluble fiber that serves as nature's own appetite suppressant. It's also believed that the scent of green apples is an effective stress reducer so keep a few out on your kitchen counter or at your desk.

2. Beans. High-fiber beans such as chickpeas, lima beans, and kidney beans make you feel fuller longer so you eat less and temper those unnatural cravings.

3. Dairy. Eating 3 to 4 daily servings of dairy, such as low- or nonfat milk, cheese, and yogurt may help burn more fat by shifting energy stored in fat cells to working muscles, according to a recent study. Not only will it help get rid of old fat cells, but it'll make it easier to keep the weight off for good!

4. Oatmeal. Try starting your day with a bowl of oatmeal instead of a Krispy Kreme. The regular, slow-cooking kind is much better for you than the sweetened, over-processed "instant" type. Oatmeal is a great source of the essential fatty acid GLA, and it contains a cholesterol-fighting combination of fiber, protein, and complex carbohydrates.

5. Nuts and seeds. These contain a lot of fat-fighting protein and fiber that will help you lean downas long as you don't overdo it as they're also high in calories and fat. Filling an empty Altoids container with raw almonds or walnuts will help with portion control and give you a healthy and filling snack when you're on the go.