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Optimum fluid consumption leads to optimum performance. Learn about the best amounts to drink before, during and after exercising with the following recommendations by Dr. Anne Murphy.

Fluid Balance

Water comprises about 60-70% of a person's body weight. Because muscle tissue is 70-75% water, the body weights of lean, muscular athletes may exceed 70% water. In contrast, fat tissue is only 10% water. How much is fluid is enough? Fluid needs are linked to energy expenditure. The more energy an athlete expends, the greater are his fluid needs.

Fluid Consumption Before Exercise

Consume a balanced diet and drink adequate fluids for 24 hours before exercise.

Drink about 16 ounces of fluid about two hours before exercise.

Goal: promote proper hydration before exercise or competition.

Fluid Consumption During Exercise

Start drinking early.

Drink fluids regularly.

Consume cool, flavored fluids to encourage fluid intake.

During intense exercise lasting longer than one hour: Carbohydrate ingestion at a rate of 30-60 grams per hour is recommended to maintain carbohydrate oxidation and delay fatigue. Electrolyte addition in the fluid helps maintain the osmotic drive for drinking.

Goal: replace fluid at a rate that equals water loss from sweating.

Fluid Consumption After Exercise

Drink at least 2 cups of fluid for every pound of water loss during exercise.

Goal: replace fluid losses during exercise and return to normal hydration.

Before exercise: Drink 16 ounces (2 cups) of fluid 2-3 hours before you begin. You should drink another 8 ounces (1 cup) 10 to 20 minutes before exercise. Water is usually the best source of fluid for athletes. Make sure that a water bottle is a regular part of your sports equipment!

During exercise: Drink lots of fluids, especially water, during exercise because you can lose a lot through sweat. Even being a little dehydrated can weaken your performance. Drink at least 8 ounces (1 cup) of water or fluid every 15-20 minutes during exercise. For exercise that lasts more than 45-50 minutes, a sports drink can help replace water, carbs, and electrolytes. Avoid sodas and drinks that contain caffeine because they can dehydrate you more.

After exercise: Drink at least 16 ounces (2 cups) of fluid after exercising. If you sweat a lot, drink more! Calorie containing drinks (like juice or a sports drink) can replace water and glucose. You can figure out if you are well hydrated by looking at the color of your urine. A clear color is a sign of good hydration; a darker yellow color, this means that you need to drink more fluids.

10 to 20 minutes before exercising: Drink 8 ounces of fluid
While exercising: Drink 8 ounces every 15-20 minutes
After exercising: Drink at least 16 ounces of fluid

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Should fat be eliminated from a diet?
Do I need to eat meat every day?
Do low-carb diets work?

Our Nutrition Specialist Dr. Anne Murphy confronts common nutrition myths in the following piece about nutrition fallacies.

Nutrition Fallacies: Anne Murphy (PhD, RD)

It is difficult to get enough protein. (False)

Dairy, meat, dried beans are very high. Average American diet provides 2-3 x the need.

People need meat every day. (False)

Kids need protein (about 25 grams) which can come from dairy and other foods. Adults need about 50-60 grams.

Eating meat/protein builds muscle. (False)

Activity builds muscle. Protein is needed for all growth but extra amounts are stored as fat or converted to glucose and used for energy.

Low carbohydrate diets are a good way to lose fat (False)

The body needs a minimum amount of glucose (which can be supplied only by carbohydrates). If it is not supplied the body will convert protein (from foods or from muscles) to glucose to meet the brain’s need for energy. The ONLY way to lose fat is to consume fewer calories than you burn.

Fat is “bad” and should be eliminated from the diet. (False)

Fat is essential and important for development of brain tissue in infants

People need to take vitamins to be healthy. (False)

A multiple vitamin/mineral is a good idea. Areas of concern: iron (children over age 1) calcium after puberty especially if pop is consumed instead of milk.

Foods labeled “low or non fat” are nutritious. (False)

Look at calorie and sugar levels.

Chocolate milk is less nutritious than white milk. (False)

They have similar levels of calcium and protein, as do skim, 2%, whole; not high in iron

Salads are not fattening. (Might be false)

Dressings add lots of calories! So do cheese, hard-cooked eggs, etc.

Frozen fruits/vegetables are not as nutritious as fresh ones. (Nearly false)

They have about the same nutrient value as fresh ones.

Sugar makes kids hyperactive. High amounts of sugar consumed “alone” cause a quick rise and then drop in blood sugar. Starch is digested more slowly. The problem with sugary foods is displacement of nutritious ones and they tend to be low in iron

Recommendations: Snacks should include fruit, low or non-fat milk and dairy foods (yogurt, cheese). Limit sweets, processed foods, juice drinks and sweetened cereals. Increase fiber by consuming WHOLE grains, fruits (with peels), veggies and legumes.

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"Athletes/active persons do not need more nutrients than others; but they do need more calories with an emphasis on carbohydrates" - Dr. Anne Murphy

As the 5K race approaches and training kicks into high gear, it is important to remember the impact nutrition has on performance. Our Nutrition Specialist Dr. Anne Murphy put together recommendations for our mentor teams to follow in preparation for the run.

Nutrition Recommendations for Optimal Athletic Performance

Dr. Anne Murphy, Registered Dietitian (9/10/08)

Nutrient recommendations for teenagers that actively train and compete:

· 2,600 – 3,500 calories per day

· Nine ounces of grains (choose foods with 4 or more grams of fiber per serving)

· 3½ cups vegetables and 2 cups fruit (I know this is difficult!)

· 3 cups milk (choose low-fat)

· 6½ ounces meat or dried beans/cooked (choose lean meats)

· Water: stay hydrated to prevent cramps, exhaustion, heat stroke and a drop in performance:

• 8 to 10 cups daily (avoid thirst)

• 2 cups 2-3 hours before activity

• 1 – 1½ cups during activity

• 3 cups for every pound of weight lost during activity

• For activity lasting less than 30 minutes, cool water is the best choice

• For activity lasting longer than 60 minutes, use sports drinks to provide carb + water (and electrolytes that are lost in sweat)

• Pop (and other drinks that are highly concentrated in simple sugars) takes longer to be absorbed and can cause nausea, cramps and diarrhea.

• When you are active for 90 minutes or longer, you should have 30-60 grams of carb (120-240 calories) every hour (to prevent depletion of stored carbohydrate in the muscles). Sports drinks or diluted fruit juice can provide that.

• The best sports drink is one with a 4-8% concentration of carbs (14 grams carb per 8 oz).

• A combination of carb sources in a sports drink is usually better and more quickly absorbed.

• Avoid sports drinks with high amounts of fructose or galactose (not as easily absorbed)

• Sodium in the sports drink helps with the carb absorption and replenishes sodium lost in sweat, 110-220 is a good level of sodium per 8 ounces.

• Sports gels might have honey (slows absorption of carb) or caffeine (a diuretic). They do not contain needed fluid but have the advantage of being easier than drinks to carry.

Where should the calories come from?

• Carbs are the body’s preferred energy source; 50-60% of your calories should be from carbs BUT most of them should be complex carbs/starches; less than 10% should come from sugars.
• Protein is needed for growth of any tissue including muscle; 12-15% of calories should be protein.
• Fat has many functions in the body and is a secondary source of fuel during duration activity; 20-30% of your calories should be from fat. Good sources are fish, vegetable oils and nuts.

Splitting up the 2600 calories:

• Carb: 1,560 calories or 390 grams (four calories per gram)
• Protein: 312 calories or 78 grams
• Fat: 728 calories; 81 grams

How does this relate to food:

• Plenty of cereal (not sweetened), pasta, buns, bagels, pancakes, bread/toast, waffles, rice, tortillas, pretzels, English muffins, granola
• 24 ounces of milk=24 grams, one hamburger=28, one egg=6 grams =58 grams protein.
• Unlimited fruits and vegetables
• Limit candy, donuts, cookies, cakes, brownies, pop and juice drinks
• Beverages: drink milk, 100% fruit juice and water

Good snack choices: fig newtons, pretzels, fruit, yogurt, cereal, dried fruit, trail mix, meal replacement drinks, peanut butter on toast/bagel, string cheese, tortilla with melted cheese, pudding, energy bars, smoothies, low-fat popcorn, flavored milks, and some muffins

Facts:

• Athletes/active persons do not need more nutrients than others; but they do need more calories with an emphasis on carbohydrates
• Eating protein does not enlarge muscle mass.
• Skim and lowfat milk have the same amount of protein and calcium as whole/vitamin D milk

Pre-competition Meal Recommendations:

· Important to prevent hunger and supply needed nutrients to be alert and perform well

· Timing depends on how long the activity lasts. Have your last meal 2-3 hours before you exercise (longer if it contains much fat); you can still snack on fruit since it supplies carbohydrates + water

· Sample pre-competition meals: (Goal: stomach empty and blood full of nutrients)

1. oatmeal, milk, toast/bagel/English muffin with peanut butter, juice
2. pancakes with yogurt and fruit, chocolate milk
3. chicken sandwich, salad, fig bars, milk
4. tostada or taco (beans, cheese, lettuce, tomato), orange, milk
5. spaghetti with tomato sauce, break sticks, vegetable or fruit milk

Eating during competition/activity. If you are active for more than 30 minutes at a time, your muscles will need to replenish their carbohydrate stores. Every 30-60 minutes, have any of these: sports drinks, energy bars or fruit. It doesn’t matter whether the carb is provided in liquid or solid form. Solid food helps delay hunger longer if you are competing over long periods of time. Try a fruit (banana) + sports drink. Keep carbohydrate high and fat low. [Energy bars with 45 grams carb are good choices. Drink water with it. High protein bars are only needed for people who do not 60 grams per day. Some bars have saturated fat or added sugars. Check the label.]

Eating between events: When you compete or practice more than once a day, you need nutrients to perform and fluid to stay hydrated. If you have 2-3 hours between events, you could eat a bowl of cereal with low-fat milk, yogurt with or without fruit, energy bar, or 100% fruit juice (can be diluted). If you have less than one hour between events, choose: sports drinks, fruit, energy bar, graham crackers or pudding cups. If you have a break of longer than 3 hours, you could eat:

1. pancakes with fruit, scrambled egg, juice
2. turkey/chicken/ham sandwich, fruit or vegetable, low-fat milk
3. vegetable pizza, salad
4. PB and J sandwich on whole grain bread, apple, low-fat chocolate milk

Recovery Nutrition: During activity muscles use up their energy (carb). Normally it takes 24-36 hours to replenish carb in muscles but you can decrease it to 12 hours using this method. Within 30 minutes of activity, eat something with carb in it (yogurt, milk, sandwich, energy bar, crackers, juice, fruit). Chocolate milk is great since it contains carbs + protein, tastes good and is easy to consume. If you can’t eat solid food right after competition or can’t drink milk, drink 2 cups sports drink. In 2-4 hours have a small meal that is mostly carb with some protein and some fat.

Recovery meals:

1. turkey sandwich with tomato and lettuce, fruit, chocolate milk
2. cereal with milk, toast with jelly, fruit and/or juice
3. baked potato with grated cheese, juice
4. cheese and crackers, fruit, chocolate milk

Fresh Food Feature, never expires always inspires

Congratulations Sarah VanPamel and Kianna Brugnone for your prize-winning recipe! Sarah and Kianna took on Dr. Anne Murphy’s healthy challenge and submitted a recipe of their favorite berry treat.

Blueberry Oatmeal Breakfast Bars

1 15-oz. can blueberries

2 Tbsp. cornstarch

16 oz. frozen or fresh blueberries

juice of one lemon

1 cup all-purpose flour

1 cup whole wheat flour

2 cups quick-cooking rolled oats

1 tsp. cinnamon

1/2 tsp. nutmeg

3/4 cup cup firmly-packed light brown sugar

1/2 tsp. salt

1-1/4 tsp. baking powder

1 cup non-hydrogenated butter or margarine (such as Earth Balance)

Preheat oven to 400 degrees F. Spray a 9 x 13 baking dish with nonstick cooking spray.

Drain canned blueberries over a medium bowl, reserving blueberry liquid in the bowl. Whisk cornstarch into blueberry liquid until smooth. Place canned blueberries, blueberry liquid, frozen blueberries and fresh lemon juice in a medium saucepan over medium high heat. Bring to a boil. Reduce heat to medium low and simmer 3 to 5 minutes. Set aside to cool.

In a large bowl, combine the flours, rolled oats, cinnamon, nutmeg, brown sugar, salt and baking powder. Using a pastry blender or two knives, cut in the butter until mixture resembles coarse crumbs. Press two-thirds of the crumb mixture into the prepared pan. Bake in preheated oven 15 minutes or until lightly golden brown. Remove from oven and allow to cool 10 minutes. Spread blueberry mixture over top of crust. Top with reserved crumb mixture. Bake 20 to 30 minutes, until bubbly. Remove from oven and allow to cool 15 to 20 minutes before serving.

Makes 36 bars.

Per bar: 120 calories, 6 g fat (3 g saturated fat), 14 mg cholesterol, 17 g carbohydrate, 2 g fiber, 2 g protein, 3% vitamin A, 2% vitamin C, 2% calcium, 4% iron

Fresh Food Feature, never expires always inspires

Berry Good for You

Hope you are having a healthy summer and working on at least one healthy eating change (mentors too!). Every week I will be sharing information about healthy foods with you. Today I want to share a few food facts about a wonderful (and healthy) summer food...BLUEBERRIES!

Blueberries are nutrition superstars. Have you heard of antioxidants? Well blueberries have plenty of them which contribute to cancer prevention. In addition to antioxidants, blueberries have Vitamin C and five grams of fiber per cup. They have no fat or cholesterol, no sodium and only 40 calories per half cup. So put them on your cereal, in a smoothie or eat them plain instead of candy. Buy a bag of frozen blueberries and eat them right out of the freezer bag to cool off.

CONTEST (where everyone wins): E-mail (or mail) your favorite recipe to me that uses any kind of berry and I will send you a fruit/veggie cookbook as a thanks for sharing (or other "prize" if I run out of those). Have a happy, healthy day!

amurphy@charter.net
Anne Murphy, PhD, RD
Healthy Kids Evaluation Services
1771 S. Cherry Blossom Lane
Suttons Bay, MI 49682