Tuesday, June 16, 2009
Sports Nutrition – Eating for Health and Energy for Physical and Mental Activity
Ed Bauman, M.Ed., Ph.D.
A Nutrition Educator, Consultant and Natural Chef will be asked to work with clients and teams wanting to improve physical and mental performance.
The Eating for Health model, which encourages fresh, local, seasonal, organic and strategic food choices is the perfect way to orient a casual or performance athlete on how to eat to win. A whole foods, balancing or building diet is the best diet direction. Calories and nutrients will vary given the age, activity level, health status and metabolism of the client. As usual, there is no one size fits all diet plan. The first step is to conduct a diet and lifestyle analysis and to bring to the attention of your client the the ratio and amount of Nutrition Heroes they are consuming vs. the amount of Nutrition Bandits (processed, stimulant foods). The bandits may provide quick energy, but will rob health and performance over time, leading to inflammation, injury and exhaustion. Details are provided in the Nutrition Heroes and Bandits Chart.
Let's take a look at the latest data on Sports Nutrition with suggestions on how to eat, what, when and how much. As a nutrition mentor/chef, our job is to keep it simple, natural and pay close attention to the individual needs of our clients. If a person is working harder, eating better and still performing at a sub-par level for them, I recommend a basic or comprehensive Metabolic Assessment (www.BaumanNutrition.com), which tests organic acid urine metabolites along with fatty acid balances and food sensitivities, to identify if a person is lacking in various energy co-factors, such as vitamins, minerals, co-enzymes or has issues with their gut, brain and neuro-hormonal system that hamper energy production.
The Bauman Nutrition Vital Scoop™ , a blend of 32 foods which include whey, flax, greens, fruit and seed extracts, is a terrific fitness food supplement. It can be used before and after working out in a smoothie to provide easily digested macro, micro and phytonutrients to sustain blood sugar, neutralize lactic acid build up and promote efficient post exercise recovery. It can be mixed with honey, maple syrup, and herbal adaptogenic extracts, such as ashwaganda, rhodiola or Siberian ginseng to support metabolism for someone on a long distance run or cycling event.
Sports Nutrition: Keys to Success
- Hydration: Water with 20% diluted fruit or vegetable juice is the best sports drink, If one is sweating profusely, add ¼ tsp. Salt to each pint of fluid. For every pound of weight lost during exercise, drink 20 oz. fluid post exercise.
- Ratio of carbs to protein: 4-1 is recommended before working out. For example, make sure to have at least 3 servings of fresh fruits, vegetables, grains and beans to each serving of protein.
- After exercising, hydrate first. Then, 30-60 minutes later have a mixed whole food meal with proteins, fats, carbohydrates with herb or green tea or water.
- Fats are excellent fuel for low intensity exercise, such as walking, hiking, and non-competitive cycling. For sprints, carbs are the fuel of choice.
- Eat fresh fruits and veggies, nuts and seeds, herbs and spices to provide protective antioxidants, support recovery, cool inflammation and maintain a winning pH.
- Ask a Bauman Nutritionist to advise you on individual diet, herbs and supplement needs.
Want to improve performance of your work or sports team? Call us to design a custom program.