Things you might need to know about sports supplements

Ever since a spate of nandrolone positives at the turn of the century were attributed to contaminated supplements, much has been written about the potential hazards of using sports supplements and the fact that – no matter what the label claims – there is no guarantee that any such product is free from banned substances.

Yet, the use of supplements has skyrocketed!...

To continue reading this article go to our partner blog elizabetheganathletics.blogspot.ie

Dental Health and Performance

When I run workshops for young athletes encouraging them to take care of their general health and wellbeing, I advise them to look after their teeth and to visit a dentist regularly. Right on que, a hand will go up (often one of a parent), and I can predict what the next question will be. “What have teeth to do with performance?”

Yes Eliz, what have teeth to do with performance?

Well let me start with an extreme case. Alan Campbell…. British rower….training for 2008 Beijing Olympics…abscessed lower-left wisdom tooth… disaster! The infection from the abscess spread to his shoulder, back and later his right knee. The knee required surgery two months before the games and required Campbell to miss six weeks on-water training, in the run-up to what was meant to be the biggest race of his life. 

Campbell finished fifth in the single-sculls final in what may, forever, have been a case of ‘what could have been’. Thankfully, this story has a happy ending. Campbell won bronze in London four years later. And learned an important life lesson in the process: our teeth can not only ruin our sleep, they can trample all over our dreams.

Campbell’s case is not an isolated one. Empirical (controlled scientific studies done by the scientists) and anecdotal evidence (observations of those in the know, this case people like dentists) suggests that athletes have poor dental health. Their finely honed bodies, often epitomising the very picture of health, often cover up a mouth full of bad teeth.

Causes

There are a number of proposed reasons why high-performance athletes have bad teeth, though little research has been done specifically on the causes of poor dental health in athletes.

Direct impact or trauma is a major cause of dental morbidity in sportspeople. Impact sports such as hockey, basketball and rugby have a high incidence of broken teeth, and worse. 

This is the obvious stuff. But there is substantial poor dental health even in those who participate in sports which involve no person-to-person impact.

The high volumes of carbohydrates required to meet energy demands can have a negative effect on teeth, particularly when a large portion of those carbohydrates come in the form of sugary, acidic sports drinks, gels and energy bars.

Physiological changes which occur during exercise may also play a role. These include decreased salivary flow and drying of the mouth (saliva is needed to regenerate tooth enamel) and exercise-induced immune suppression.

Grinding of teeth when lifting weights, or generally at night from stress, may also wear down teeth.

And then there’s the practical things like not making oral health a priority. Frequent travel may lead to busy high-performance athletes missing their regular check-ups, or pushing them down the to-do list. 

And then there’s the expense of keeping your teeth in check. Athletes struggling to make ends meet may simple not be able to afford regular check-ups or the cost of any follow-up maintenance work required.

The role of eating disorders, particularly bulimia, which is not uncommon in sport, cannot be overstated. Stomach acid, which will come in contact with teeth during vomiting, has a catastrophic effect on teeth, and can erode away dental enamel in a relatively short time period.

Something else to bear in mind is that individuals generally have the most trouble with their teeth, especially problem wisdom teeth, from the early twenties to their mid-thirties, the age bracket in which the vast majority of high performing athletes fall.

Effects

Dental health has a direct effect on general wellbeing and quality of life. The effect on sports performances can be both direct and indirect. 

Pain - from sensitivity, cavities and abscesses -  is the most obvious consequence of poor dental health. This can lead to sleepless nights, effecting performance and training, and indirectly leading to an increased risk of injury. Pain and dental discomfort can affect eating, and can have psychological impact on performance.

Tooth and gum infections can lead to systemic inflammatory response – a condition which is closely related to sepsis – and which isn’t good for either your general health or your sporting performance. 

A mouth full of bad teeth can also make an individual self-conscious which doesn’t do much for confidence.

Recommendations

• Brush and floss regularly

• Have regular dental check-ups. Use the off season to get any work required done.

• If you participate in an impact sport, always wear a custom made mouth guard in potential impact situations (games and contact training)

• If you find yourself grinding your teeth at night, seek help, both in reducing the stress that is causing the grinding, but also in protecting your teeth. You may need to wear a mouth guard at night.

And keep smiling!

Some further reading:

Oral health and elite sport performance A Consensus Statement, Needleman et al, 2015.

'Garbage mouth': Why many Olympic athletes have terrible dental problems Leicester, 2016. 

Recovery snacks: ideas to boost your recovery

Recovery snacks are very important and can make the difference between you reaping the benefits of training and not. And so, our Christmas gift you is a special one-page factsheet with lots of  recovery snack suggestions.

Did you know that failing to consume some form of food or snack within 15-20 minutes of finishing training can severely delay recovery, prevent you from adapting and benefiting from the session, and can make you more susceptible to colds and infections?

The recovery snack should contain:

1. Carbohydrates to replace muscle and liver glycogen stores and to suppress cortisol secretion - This is one time when quick release carbohydrates (ie simple sugars) are ok, and often encouraged.

2. Protein to assist with muscle repair (and after a weights session to promote muscle growth).

3. Fluids to rehydrate (and perhaps some sale or electrolytes after prolonged training in the heat).

4. Vitamins, minerals etc to support the immune system (esp Vitamins C & E, Zinc, Glutamine & Probiotics).

Lots more information, and suggestions can be found on the Recovery Foods factsheet.

Turkey Leftovers

Turkey is an excellent, low-fat source of protein.  And at this time of year there is no shortage of it. Turkey and stuffing sandwiches can become a little monotonous though, and so, in this post I'll share what I did with turkey leftovers for luch today.  Please add your turkey leftover suggestions as comments below.

Turkey Wraps

1. Stir fry peppers and onions in a little bit of olive oil
2. Add strips of cooked turkey.
3. Add sliced tomato and heat gently
4. Thinly spread some pesto on warmed wraps
5. Place a generous helping of the turkey mix in the wrap
6. Top with some diced feta
7. Fold and serve

Peppers and onions are excellent sources of vitamin C, and together with tomatoes, provide a range of other antioxidants.  Turkey is high in essential amino acids, and feta, a relatively low-fat cheese, is also high in protein.  This is a great light lunch/protein replacement meal for after workout.  Add some fajita or Cajun spices to the turkey for an extra tasty treat.

Christmas and the Immune System

While we are on the theme of immunity and staying healthy over Christmas, here are a few pointers which may help with immunity during the busy festive time, when the normal training routine is often disrupted.

Christmas is the season to celebrate; there can be lots of late nights with visits and Christmas parties to be enjoyed. A lack of sleep, too much stress, eating poorly and being in contact with people who may be ill, all increase the risk of illness.

1. Stay hydrated

Make sure that you drink plenty of water as well as your other drinks so you stay hydrated and try to drink water as soon as you can when you wake up to rehydrate.

2. Plan when you train

With clubs and sports centres taking closed over Christmas, athletes often have greater flexibility with when they train.  Plan your training so that hard sessions don't follow late nights.  It's also a good idea to train in the morning before visitors and distractions makes you have to choose between doing your training and enjoying Christmas.

3. Moderate your diet

Some of the foods associated with Christmas do offer good nutritional content, its just about moderation and not over indulging in the bits - such as chocolates and sweets - which may have a lower nutritional content.

• Cranberries - High in Vitamin C, which is great for immity, and anti-inflammatories
• Turkey - Good source of protein and is often leaner than other sources of meat protein
• Parsnips - Excellent source of Potassium, which regulates hydration and is involved in muscle contractions
• Salmon - Sometimes an alternative choice at Christmas and a good source of omega 3 fats
• Carrots - Excellent source of antioxidants, beta-carotene, Vitamin A and Vitamin C
• Brussel Sprouts - Often a Christmas must - but are also a great source of Vitamin C
• Walnuts - Perhaps cracked open as a post-lunch snack - but a great source of Omega 3 fats

Fruit salad, dried fruit and salads are also good, nutrition-packed food options, which offer some protection against Christmas colds and viruses.

So enjoy your Christmas meal and the celebrations.

BCAA and Immunity

Two weeks ago I wrote a piece on how to improve immunity during the winter months, focusing on training load and recovery, environment, psychology, clinical conditions and diet and lifestyle. In the coming weeks, I will look in more detail at the nutrients that can improve immunity, and outline ways to ensure adequate intake and variety of these nutrients to maintain health and help training and recovery. I'll kick things off by referring to a blog post that I wrote earlier this year on Branch Chain Amino Acids, a vital group of nutrients for health and recovery.

Peanuts and almonds are both good sources of Leucine, one of the three Branched Chain Amino Acids.

Immunity and the Athlete

Helping to maintain training during the winter months

An immune system which operates within homeostatic limits protects against common illnesses that can impair an athlete’s ability to train and perform.  Ensuring adequate carbohydrate and protein intake, a well as adequate intake of a wide range of micro-nutrients will help maximise the immune system's ability to protect against illness.  Improving immune health should be based around a five point plan:

1. Training - Load and Recovery

Adequate rest, alongside appropriate training, will ensure there is the right balance of overload and adaptation. Too much training with too little rest will lead to athletes becoming run down, and more prone to illness and injury. Sometimes, taking a day off when you feel run down or 'under the weather' may help prevent having to take a week of down the line.

2. Environment

There are some things that you cannot control, such as the training environment. However, you can be prepared. During the winter months, when the weather is likely to be colder and wetter, dress appropriately and keep warm whilst training and during warm up and cool down. Remember, just because it is cold, doesn't mean you don't sweat, so still pay attention to fluid levels and hydration, and ensuring that you shower and change out of damp clothing as soon as possible after training.

3. Psychology

High levels of stress and anxiety will also lead to a higher risk of illness. Try to reduce the risk of these feelings by focusing on things you can control, such as managing your time and meeting deadlines.

4. Lifestyle (Sleep, Diet, stress)

Be organised, ensure there is adequate rest and focus on healthy eating, meeting carbohydrate needs, adequately refueling, and choosing a wide range of fruits and vegetables.

5. Clinical conditions

There will be bugs and germs, and sometimes the sports environment is a perfect breeding ground for these to spread. Pay attention to good hygiene habits especially washing hands to reduce the risk. 

Supplements

Athletes can be quite quick to turn to vitamin and mineral supplements to prevent illnesses and time out of training. However. these should not be the first thing that the athlete looks to, and careful thought should be taken before this step is taken.

• What is the likely benefit of the supplement, or the likely harm?
• Are there any interactions between the nutrients, supplements and medications?
• What is the evidence supporting these supplements
• What is the cost, availability, and risk of contamination for the both the sport and the individual

In future posts I will look at some of the nutrients which are thought to reduce the risk of illness (including Vitamin E, Vitamin C, Vitamin D, Pro-Biotics, Glutamin, Zinc and carbohydrates), supporting claims for supplementing with these nutrients, and natural dietary sources for these nutrients.

Feeling a little peckish? Suitable lunch time meals

Aims

The role of lunch for an athlete is twofold. Its first is to assist with the recovery process after a morning training session  (if relevant), and the second is to ensure that your muscle glycogen stores are topped up ready for an afternoon/evening session. It has a third role in that it will also help concentration and energy levels in the afternoon for those at college or in employment.

Your training demands and needs will influence the size and content of this meal. Those who have a hard training session in the late afternoon/evening should take care to ensure that they are adequately fuelled.

Try to avoid missing lunch - you will often find this leads to more unhealthy food choices/snacks later in the day.

Examples
Salad Bar - Salad is a good option to start your meal as it provides a wide range of vitamins and minerals. Energy content is low, but you can increase this by including bread, jacket potatoes, pasta or rice. Add slices of chicken, ham or beans, pulses and nuts to increase the protein content. Beware of salad dressings which can be high in fat.

Soups - Vegetable soups are another easy way of getting a variety of nutrients in, and can be a substantial energy provider which is sometimes easier to consume and welcoming in the winter months. Homemade soups can be easy to make and to suit an individual’s taste and needs. Again you can boost the energy by eating with wholegrain bread, or by adding pasta.

Pasta/rice - Pasta and rise dishes are a good source of carbohydrate and are an even better option if you can choose wholegrain. Combine with a protein source such as fish or chicken and a sauce for a flavor. Adding a variety of vegetables to your pasta meal is a quick and easy way to increase nutrient variety of your meal.

Jacket Potato - Jacket potatoes can provide a quick easy energy source, and will digest quickly avoiding leaving you feeling uncomfortable before your training session. Including a high protein source such as tuna or chicken or even baked beans will give you an all-round high quality meal.

Dessert
Yoghurts and fruit are excellent choices for dessert, due to their nutritional value and low fat content. Although treat desserts are appealing, try to limit the intake of these at every meal and have a varied choice. Yoghurt is a good source of protein and good choices offer a good source of vitamins and low in fat and sugars. Combining with fruit will also add to the nutritional content of the meal.

Alongside the meal, ensure that at lunch and throughout the day you are taking fluids in to ensure hydration before a later training session.

Breakfast for athletes

There are many athletes who choose to train in the morning, before work, school or college; there are also sports that require training twice a day, one of these being in the morning. Some athletes will be able to consume a small amount of food in the morning before this session; others struggle to face anything until the training session is complete. Post training breakfast is an important way to ensure that adequate recovery is achieved and even if there is no morning training, a good breakfast is key to fuelling activities throughout the day. 

In terms of recovery there should be three aims:

Refuel - If training has taken place that morning or the night before, breakfast is vital to the recovery process, and helps to replace the muscle glycogen used during training.

Repair - During training, muscles are damaged.  It is important that you help your body repair these damaged muscles as soon as possible to aid recovery and prevent injury.

Adaptation - Training produces stimuli which cause your body to adapt so that it is able to cope with sessions better.  These adaptions, which include enhanced energy production and increased muscle size and strength, need energy to happen, and breakfast will help to fuel these after a morning training session.

What you can choose:

Cereals - Wholegrain cereals are a good choice as they provide quick and easy carbohydrate to help you refuel. Milk is a good source of protein, will help hydration, and is a good source of important vitamins and minerals like calcium. Many wholegrain and fortified cereal will also provide B vitamins and iron, both of which are important for energy breakdown.

Porridge - Porridge has Slow releasing energy, is high in carbohydrate and will keep you feeling full for longer. Milk will also add protein content and wholegrain oats will act as a good source of B vitamins. By adding a fruit compote, syrup or honey, a quick source of energy will be supplied which will help those who have had a hard morning training session.

Toast - Toast is another option for carbohydrates and toast from wholegrain bread will provide more nutritional value. If you wanted to add protein to toast you could choose a high protein spread such as peanut butter or serve with baked beans and or an egg (see below).

Baked Beans - Baked beans can be high in sugar, which can act as a source of fast carbohydrates which can be helpful following a hard training session.  Beans are a good protein source to go alongside toast.

Egg - Eggs are an excellent source of high quality protein, and contain most of the essential vitamins (except vitamin C). It is particularly rich in B vitamins, which are important for energy release, and Vitamin D, which athletes are normally low on. Eggs also contain antioxidants for healing, growth and fighting infection, which can be important during heavy periods of training for athletes.

Fresh Fruit - Breakfast is a good opportunity to get a healthy fruit portion in, so make the most of the selection that is on offer. Combine with your cereal or add to your porridge to boost the energy content, or simply take away for a mid-morning snack.

Yoghurts -  Yoghurts can be a good option on their own or with the addition of fruit or muesli. 

Hydration:

Not only is it important to refuel following morning training, but it is also important to make sure that all your fluid losses during training are replaced. Even if no training has taken place that morning, there has been a sustained period of time while you have been asleep and not taken any fluid on board. Ensure you are hydrated before you start your day.

Smoothies -  Are a great option for those needing extra energy or for those who may struggle with breakfast in the morning. To read a previous blog on Smoothies please click here http://www.athletelifedevelopment.com/resourceblog.htm

Concentrated Fruit Juice - This is a good option to be included with your breakfast meal and can count towards your portions of fruit and vegetables. Fruit juice will provide a good source of vitamin C which will not only help immune function, but also help the absorption of iron from your breakfast. If the athlete has had a hard morning training session, where sweat rates are high, fruit juice may not be the best option for rehydration, but a good option alongside water.

Squash/Water - Fruit juice and water will help rehydration following a session and should be drunk throughout the day. Squash has better rehydrating properties than water alone due to the solutes contained.

Coffee/Tea - The caffeine may help with alertness, but it’s not the best choice for hydration so try to have squash or fruit juice alongside.  Also, if you depend on coffee to wake you up in the morning, you may need to consider getting more sleep.

Hot Chocolate - Milk is now one of the most promoted recovery drinks and a natural source to. Its combination of protein and carbohydrate help promote recovery from training and it also includes many vital vitamins and minerals which many commercial recovery drinks fail to include. By adding coco powder to milk and warming provides a drink option which promotes recovery.

Can Pizza be Healthy?

Done right, pizza can be a great way to get your five-a-day! But all too often, the circular feast, taken straight from the freezer or dropped off by they delivery boy, contains nothing resembling a fresh vegetable and is topped with a small truck load of fat-laden cheese and peperoni.

This week's quick and simple recipe suggestion will give you some ideas of how you can enjoy the taste and convenience of a pizza without any of the guild.

1. Warberton's Square Wraps make a great base for a pizza-type snack.  They can be purchased in most large supermarkets, and cost approximately £1.30 for a pack or six.  They are cheaper than standard pizza bases, and cook much quicker.

2. Spread a generous layer of pesto or tomato puree across the base, taking care to reach right to the edges.  There is no need for fancy pizza topping sauces, and if you're feeling particularly enthusiastic you can make your own pesto.

3. Add toppings of your choice.  The pizza will only take 10-15 minutes to cook, so toppings should be chosen accordingly.  Raw chicken wouldn't be suitable, but cooked chicken leftovers would be a great addition.  Here are some other suggestions:

• Any cooked meat
• Smoked salmon or tinned tuna
• Peppers
• Courgettes, very finely chopped or thinly sliced
• Mushrooms
• Tomatoes
• Sweetcorn
• Onion
• Garlic
• Olives
• Chilli Peppers
• Pineapple
• Sunflower seeds
• Green leaves - rocket, spinach or basil

Avoid Peperoni and other high-fat, high-salt processed meats

4. Sprinkle some fresh or dried parsley, oregano or mixed herbs on top.

5. If so desired, top with a small amount of cheese.  Feta or cheddar are good choices.  Remember that the base is very thin, and the ingredients will be quite moist, so only a small amount of cheese will be required.

6. Cook in a hot oven until the base is crispy and slightly browned.

7. Enjoy!

Autumn Picking

I am lucky to be able to grow a lot of fruits and vegetables in my garden and as we start moving into the autumn months there is an abundance of blackberries to choose from and this year they seem to be much bigger than normal!

Although they are pretty simple to grow, there are also many to choose from on local hedgerows which can be just as good (although perhaps avoid those along the road side) and now is a good opportunity to take advantage of a good source of vitamins from this seasonal fruit.  

So what are the benefits of Blackberries?

Blackberries are packed with antioxidants including vitamin C and bioflavonoids like spinach, apples plums and grapes.  The dark blue not only provides another colour into your rainbow of fruits and vegetables to be eaten, but the dark colour also means it’s has one of the highest anti-oxidant levels of all fruits.

Vitamin C must be part of the everyday diet as the body can't produce it and it plays a role in exercise metabolism as well as to maintain health.

During exercise there is normally damage to muscles especially during harder workouts and this must be repaired in order for the athlete to recover and adapt. One function of Vitamin C is in the process of making collagen, and important ingredient in the repair of damaged muscles and tissue. It also reduces the amount of oxidative stress an athletes may suffer and therefor help to reduce the amount of illnesses picked up by athletes and allows them to train optimally.

As always Blackberries provide the best benefits in their natural state so an easy way to include them in your diet is as a smoothie or by adding them to cereals, I will include a simple apple and blackberry crumble recipe to this blog which provides an idea to use them for dessert.  

Tips for Blackberries:

Buying: If possible, don’t. Wild berries have a depth of flavour. Search out brambles near you avoiding roadside or polluted spots.  Even in cities you can find blackberries growing on scrubland, canal side paths and wooded areas.

Storing: Keep them cool and dry and eat within a day or two. Blackberries do freeze well and it’s a good idea to get a few bags in the freezer to use with apples throughout the winter.

Preparing: Wash thoroughly especially in they have been hand-picked. 

Simple Apple and Blackberry Crumble
(Prep 10mins, Cook 25mins and serves 4)

Ingredients:

Topping:
120g Plain Flour
60g Caster Sugar
60g unsalted butter

For the Fruit Compote:
300g Cooking Apples
30g unsalted butter
30g sugar
115g Blackberries
¼ tsp ground cinnamon

1. Heat Oven to 190C Gas Mark 5
2. Crumble Topping: Tip the flour and sugar into a large bowl and add butter. Using your fingertips rub the butter into the flour to make a light breadcrumb texture.
3. Compote- Peel and core the apples into small chunks. Put the sugar and butter into a saucepan and melt over a medium heat. Cook for 3mins until the mixture turns to a light caramel. Stir in the apples and cook for 3mins
4.  Cover, remove from the heat and leave for 2-3 minutes in the pan
5.  Add the compote to the cooking dish and add the crumble topping to the top of the mixture and also add some muesli or oats to add nutritional value and then cook in the oven for 20-30mins- until the crumble topping starts to brown.

Nutrition: Fuel for Females

Good nutrition is important for all athletes as they endeavor to fuel their sport, optimise their body composition, and remain healthy.  Nutrition is, however, often of greater concern to female athletes than their male counterparts.  Females naturally have a higher body fat percentage than males and can often become obsessed with dieting.  Societal pressure to conform to a certain appearance, irrespective of body type, as well as pressure from coaches and other support staff, can confound body image issues, and may lead to eating disorders.  Female athletes also carry a greater risk of iron-deficiency anemia than their male and sedentary female counterparts, and must ensure they have adequate calcium intake to prevent against stress fractures and osteoporosis.

Calorie Intake

Females have a slightly lower overall calorie requirement than males, due to their lower muscle mass and smaller body size (on average), but have higher demands for iron, and equal requirements for calcium and some other nutrients.  They, therefore, need to ensure that they eat a variety of nutrient dense foods.

Restriction of calories is a common practice among female athletes, particularly in endurance sports and sports such as gymnastics and diving where a lean physique is deemed desirable, but this is not the best approach to maximising performance.  Calorie restriction can directly and indirectly lead to the female athlete triad, and a lack of nutrients can confound the effect that low body fat and low hormone levels have on bone mineral density.  Women, just like men, need to fuel their bodies.

The Female Athlete Triad

In summary, the Female Athlete Triad, which was discussed in some detail in a previous post, is a trio of inter-related conditions - disordered eating, menstrual dysfunction and low bone mineral density - common in female athletes.  Low energy intake through disordered eating, along with other factors, lead to menstrual dysfunction, which in turn leads to low bone mineral density.  An inadequate diet can also directly affect bone mineral density.  In general, participation in sport and exercise has profound health benefits, but disordered eating, and the absence of menses, can reverse the positive effects of exercise on bone health and other factors.

Pregnancy and breastfeeding

Pregnant and lactating females have greater calorie and nutritional requirements, and those considering pregnancy should increase their intake of folic acid in advance of conception.  Those who are planning to exercise while pregnant should seek advice on both exercise and nutrition.

Iron

Iron is a very important mineral for both performance and general health.  Iron is an important component of hemoglobin which is responsible for transporting oxygen around the body.  Low iron levels will quickly result in poor performance in endurance athletes, but can lead to a number of other health and performance issues, including poor recovery, depressed mood states and reduced immune function. More information on the importance of iron can be found here.

Calcium

As mentioned previously, calcium requirements are as high in females as in males, though dairy products (often the best source of calcium), are often restrict in females trying to maintain a low body weight or lean body mass.  We will cover the importance of calcium and how to ensure adequate calcium in the diet in a future post.  However, it is important to stress that vegans, or those who restrict their diary intake, risk getting adequate calcium in their diet.  Low calcium intake, together with low body weight, is a disaster for bones.

Summary

Females should take special care to ensure that all their nutritional demands are being met.  Iron and calcium intake are particularly important, and special care should be taken if the athlete is vegetarian.  In some cases supplements may be required.  Most importantly, all female athletes should develop a positive relationship with food.  Food is not the enemy.

Milk and Eggs: Nature's Best Recovery Foods

Over the coming months, as part of our nutrition theme, we'll be featuring some main food groups, outlining their role in sports nutrition, and sharing ideas of how they can be added to the diet. To kick us off, this week we cover milk and eggs, two of the best (and cheapest) sources of protein available.

Nature's best

Both milk and eggs contain all the essential amino acids in the correct proportions.  As the main food to sustain animal life before birth (eggs) and after birth (milk), it is unsurprising that both foods are nutrient rich.  In addition to protein, eggs are also a good source of vitamins B2, B12, D, E, folic acid, iron and a substance called choline which is involved in fat transport and in the production of phospholipids, an important component of cell membranes.  With a perfect blend of amino acids, as well as high levels of calcium (essential for bone health and the prevention of stress fractures), and other nutrients involved in metabolism and tissue growth, milk is the perfect recovery drink.

Unfortunately, despite their nutritional value, both eggs and milk have received bad press.  Eggs are high in cholesterol, though there is little evidence, if any, to link consumption of eggs with heart disease.  Milk is often advised against because of its high fat content, though a glass of full fat milk contains less saturated fat than a couple of biscuits.  Cow's milk is also, unfortunately, not tolerable by all, and dairy allergies and lactose intolerance is common.  Both foods do have important roles to play in the diet, and below we suggest some alternatives.

EGGS

The eggs of almost all birds, reptiles and turtles are edible, and most are eaten somewhere in the world.  Indeed, many are a delicacy.  The egg of the common hen, however, is by far the mostly widely available and commonly eaten egg in the West, and it is hen eggs that we will focus on in this piece.

The majority of the egg's nutritional value is found in the yolk, though the white is also a good source of protein, has no cholesterol, and contains very little fat.

Cholesterol and eggs

Eggs are high in cholesterol, but eating eggs doesn't usually contribute significantly to blood cholesterol levels; foods high in saturated fat have a much greater affect.  Egg are low in saturated fat, and egg whites don't contain any cholesterol, and can be used unsparingly in the diet.

Checking for freshness

Shops should only sell eggs less than 21 days old.  They are safe to eat up to 28 days, if kept in the correct conditions, though fresher eggs are better for certain dishes.  If you are unsure about the age of an egg, there are a number of ways of checking its freshness.  The simplest way is to place an unbroken egg in a glass of water.  Fresh eggs will sink straight to the bottom; older, but still safe to eat eggs will sit in the middle of the water, and old eggs, which should be thrown away, will float to the top.  The appearance of the yolk and white of the egg will change with age.  When broken onto a plate, a fresh egg will have two distinct layers to its white, and a rounded yolk.  The layers of the white merge and the yolk flattens with age.  The final test for freshness is the smell test.  Bad eggs have an unmistakable, unpleasant, sulphorus smell.

Storing eggs
The shell of the egg is porous, making it vulnerable to bacteria and odour contamination.  Storing eggs in their box, or in a special egg compartment in the fridge, away from fish, will help protect them from smells.  Fresh eggs can be stored in a well ventilated place, at less than 20°, for up to a week, or in the fridge for 3 to 4 weeks.  Refrigerated eggs should be brought back to room temperature before cooking.

Beaten eggs, in a container loosely covered with cling film, can be stored in the fridge for 1 to 2 days.  Whole, shelled eggs can be stored in an airtight container in the fridge for 1-2 days.  Egg whites can be frozen in an airtight container.  They should be defrosted in the fridge and used immediately.  Cooked eggs can only be stored if they are fully cooked.  Shelled eggs can be loosly wrapped in cling film and stored in the fridge for 1-2 days.  Hard boiled eggs which are left in their shells will develop an unappetising blue-grey ring around the yolk.

Egg safety
Some eggs may contain the salmonella bacteria, which, if not completely cooked or pasturised, can cause serious illness resulting in abdominal pain, vomiting and diarrhea. Mayonnaise, ice cream and mousse are based on raw eggs.  While commercial versions of these product use pasturised eggs, home-made versions may carry a salmonella risk. At-risk individuals (children, pregnant women, the elderly), as well as athletes in the run-up to an important competition, should minimise their salmonella risk, and avoid raw or undercooked eggs.

Cooking eggs
Eggs' real value comes in their versatility.  They can be boiled, fried, poached or even baked on their own, mixed with some milk and seasoning (and optional other ingredients) and scrambled, or simply turned into an omelet.  They can be eaten hot or cold, and used to increase the protein content of a number of dishes.  They also form the basis of quiches, frittatas and tarts.  Egg-based recipes such as quiches and omelets are also a great way to use up leftovers, though beware of the high saturated fat content of any recipe using pastry.

While frying is the simplest way to cook an egg, it's also the least healthy option, because of the fat involved in the cooking process.  Poaching or boiling are much better options.  Poached egg on toast makes a simple, cheap and nutritious recovery snack, while cooked hard boiled eggs are a great addition to salads and sandwiches.

The Bord Bia (Irish Food Board) website has a range of great egg recipes that you might like to try.

MILK
Cow's milk, with its slightly sweet, mild and subtle flavour is the most popular form of milk used for human consumption, though the milk of other animals, including goats and sheep, and milk made from plants such as soya, rice and almonds can also be consumed.  Commercially available milk usually comes from Frisian cows, though the milk of Jersey and Guernsey cows, richer in flavour, higher in fat and darker in colour, is also popular.

Recovery food
As mentioned previously, milk's perfect balance of protein makes it an ideal recovery drink.  It also contains some sugars for refueling, and a lot of water and the electrolytes sodium and potassium to help with rehydration.

Read more: http://stronglifts.com/milk-post-workout-build-muscle-gains/

Milk makes a tasty recovery drink on it's own, as part of a banana or chocolate milk-shake, or added to a fruit smoothie.

Milk and saturated fat
Full fat milk has gained a lot of bad press, particularly in relation to it's saturated fat content.  While it is true that whole or full-fat milk contains just over twice the fat content of semi-skimmed milk, it's worth putting the fat values into context.  A 200ml glass of full fat milk contains 7.8 g of fat; approximately the same as two chocolate digestive biscuits.  Semi-skimmed milk is a good choice, as it has approximately the same protein, carbohydrate, vitamin and mineral content as whole milk, with half the fat, but those who prefer the taste of full fat milk shouldn't get hung up on it's fat content - just skip one of the chocolate digestives instead!

Skimmed milk typically has half  the calories, a fraction of the fat and most of the vitamins and calcium of full fat milk, but is low in the fat-soluable vitamins A and D.  It is therefore not suitable for young children.

Alternatives
Goat's milk is a good alternative for those with a diary alergy.  It has a stronger flavour and is less widely available, but has a similar nutritional content, is easier to digest and contains less lactose than cow's milk.  Soya milk, made from pulverized soya beans, is suitable for vegans and those with lactose intolerance.  It has a thicker consistency than cow's milk, and has a slightly nutty flavour.  It curdles in very hot coffee and tea.

Buttermilk, traditionally made from the thin, unstable liquid left over after making butter, but more recently made from fermented skimmed milk and milk solids, is particularly low in fat.  It is, however, not to everyone's taste.

Storing milk
Milk should be stored in the fridge.  It usually lasts no more than 3-4 days in the fridge after opening, irrespective of its use-by date, and can quickly sour when the weather is very warm.

Calcium and iron - not the perfect mix
Calcium is one of the substances which can affect iron absorption.  To maximise absorption, avoid drinking milk at the same time as you take iron supplements or eat iron rich foods.

Do you have any milk or egg-based recipes that you'd like to share?  We'd love to hear from you.  Just add suggestions as comments below.

Nutritional Practices for Ultra-Endurance Events

Following on from last week’s blog about the demands of ultra endurance events, this week I will start to look at some of the nutritional practices that athletes can apply when training and competing in ultra-distance events.  

Appropriate and consistent training is one of the key factors in ensuring a successful performance in an ultra- distance event and supporting this training with the appropriate nutrition will also ensure that the athlete is ready to give their best performance on race day.

Preparation is also vital for race day success and  thorough planning and organisation when it comes to nutrition will ensure that a compromise is reached between achieving a light pack weight and carrying sufficient and effective fuel for the race.

Hydration

Staying hydrated and replacing fluid lost through sweat is important for not only performance but also for health reasons. Minor levels of dehydration will affect both physical and mental output whilst training and competing. Significant dehydration creates a significant risk of heat stroke and severe dehydration could lead to death.

During the week prior to the competition, the athlete should drink the recommended 2L per day and replace fluids lost through sweat in training to make sure that hydration levels are optimum levels before the start of the race.   

On race day, the athlete should start drinking as soon as they have woken up, and try to consume approximately 500ml before the start of the race.  This will ensure that any small fluid losses overnight are replaced.

During the race, the athlete should aim to replace the fluid lost through dehydration. This will be difficult, as most athletes cannot tolerate large fluid intake, especially in hot conditions.  A good compromise is to limit dehydration levels to less than 2% of the body weight. Measuring sweat rates during training and build-up races, as mentioned in an earlier blog, will help estimate how much they will need to drink.

Athletes should choose a drink which is palatable, not fizzy and, for these events, fluid which provides carbohydrate and electrolytes. This doesn't need to be a branded sports drink; in fact, a home made squash drink with a pinch of salt can be as effective and, for some, more tolerable than a sports drink. 

Carbohydrate

A lot of focus was previously been put on carbohydrate loading in preparing glycogen stores for the race. However, this will occur naturally providing that high carbohydrate intake is consumed alongside a pre-race taper and the focus which was previously suggested is not necessary.

Ultra endurance events often have early starts with minimal time on the morning of the race to get the appropriate nutrition on board. High Carbohydrate, low fat and low fibre foods should be on the list for athletes to eat and at least 100g of carbohydrate is a good amount to aim for to top up glycogen stores. Good examples include white bread jam sandwiches, cereal bars, breakfast cereals, bananas and fluids such as fruit juices, soft drinks and sports drinks. To facilitate rapid gastric emptying and nutritional absorption food should ideally be consumed 3-4 hours before race start.  Closer to the start of the race (1hr), a further carbohydrate snack will help prevent decreases in blood sugar levels during the early section of the race.

During the race, muscle and glycogen levels will normally last between 60-90 minutes, before the body needs to turn to other energy sources. At this point, the athlete is unlikely to maintain the same output and is sometimes known as hitting the wall. Maintaining carbohydrate levels during the competition will help the athlete to maintain output for longer.

The recommended intake is 1g of carbohydrate per kg of body weight per hour, and can be consumed in a variety of forms. For most athletes this will mean an intake of at least 50gms of carbohydrate every hour. Common sources include sports drinks, gels and bananas, but, during the latter stages of longer distance events, sandwiches and more savory snacks are common choices.  The following foods contain 30-60g of carbohydrate:

• 500ml fruit juice or soft drink 
• 500ml Sports Drink  
• Sports or Energy Bar
• 2 handful of sweets or dried fruit
• 4-6 Jaffa Cakes
• Cereal Bar
• 2 Carbohydrate Gels

Food choices will often depend on the race provisions, athlete preferences and the ability to transport them during the event, all of which should be researched and practiced during training, and preferably a test race. Athletes must also have a 'plan b' just in case things don't go to plan on race day, or the athlete suffers stomach discomfort.

Nutritional Considerations for Ultra-Endurance Events

Participation in ultra-endurance events has been increasing as cycling, Ironman triathlons and running events are all becoming popular challenges for people to test their physical limits. So when my partner asked for nutrition advice for his 12hr Time Trial event, I thought this could be a good topic to blog about.  I have split the topic into two sections - the first will look at the physical challenges the body faces when being put through ultra-endurance events and the second will look at the nutritional strategies that athletes can use to ensure they achieve their goals.

By definition, an ultra-endurance is an event which last over 6hrs in duration, and the athletes who are successful are those who have the ability to sustain higher absolute speed for a given distance than the other competitors. The three main demands which are placed on the body during this time are:

• Meeting energy demands
• Maintaining body temperature
• Replacing fluid and electrolyte loss

Alongside that, there are increased injury and immune function risk after the event has taken place, and these have to be managed.

Hyperthermia - Maintaining Core Body Temperature

As well as supplying oxygen-rich blood to the body, the heart helps control body temperature by pumping warm blood to the skin where body heat is lost through the evaporation of sweat. During prolonged periods of exercise, heat is produced and increased heat loss needs to occur through sweating to maintain a constant body temperature and body functions.

There are certain factors which can prevent or reduce sweating and heat loss - high humidity can reduce evaporation and dehydration can impair the ability to transfer heat from muscles to the skin. In both situations, the increase in the core body temperature will increase the risk of heat problems. Muscle weakness and disorientation can develop with smaller increases in body temperatures with more serious effects occurring as the body temperature rises. Ways in which an athlete can maintain a constant body temperature will be looked at in the next blog.

Hyponatremia - Fluid and Electrolyte Loss

In recent years, it has been suggested that dehydration in marathon runners is over emphasised and results in some runners suffering with hyponatremia. During exercise, electrolytes, as well as fluids, are also lost in sweat.  Sodium and potassium are the main two electrolytes lost and need to be replaced at some point, depending on the duration and intensity of the event. 

Hyponatremia is the dilution of sodium levels in the blood often caused by the consumption of too much fluid and not replacing the lost electrolytes in sweat. This eventually causes swelling of the brain which can be fatal and has been reported during marathon events in recent years.  This is more common in slower runners who have more time to drink, and are often encouraged to do so. Ways in which athletes can maintain their electrolyte levels will be discussed in the next blog. 

Glycogen Depletion

Carbohydrates are the main energy source during endurance events and provide energy to the muscles at a rate which can sustain a fast pace optimal for performance. Carbohydrates are found as glycogen in the muscles and liver and as blood glucose. As blood glucose is used up, the body converts glycogen into glucose and releases it into the bloodstream to maintain a constant supply of energy. However, glycogen stores are and can only sustain a high work rate for about 60-90mins. If carbohydrates are not replaced at or before the point of glycogen depletion, the body must turn to other energy sources to maintain this work rate. The main alternative source is fats which can sustain exercise for much longer than glycogen, but at a much slower rate. It is much harder to maintain the same pace following the shift in fuel source, a point which is often known as ‘bonking’ or ‘hitting the wall.’ It is important to maintain levels of muscle glycogen and blood glucose for as long as possible. Ways to do this will be discussed in the next blog.

Injury and the Immune System

Due to the length of time an athlete will be performing the same activity and the same action over and over again, there is going to be a considerable amount of stress placed on certain muscles, bones and other soft tissues. Muscle damage and inflammation can remain for several days after completion of the event, and tissues can take much longer than normal to fully repair. Even while the athlete may be celebrating completing the event or achieving their goal, there are a number of things which they can do to aid recovery and prepare for the next training session or event.

As well as the muscle damage, as part of the repair process, cytokines are released from the injured area to promote an influx of white blood cells from the immune system, and these remain elevated following prolonged exercise.  However, there are other markers of immune function which are lower after completing an endurance event, leaving the immune system less able to protect the body from infections. This is why many athletes become ill after endurance events or high intensity training. There are certain practices athletes can do to ensure that both injury and muscle soreness can be reduced and this will be looked at next time.

Simple, nutritious smoothies and juices

The recent spell of fine weather has inspired me to get back into smoothie-making mode.  Summer months are an ideal time for smoothies as the seasonal berries provide a tasty addition, though this week I have been using the end of last year’s blackberries and loganberries from the freezer.

Smoothie and juice making can be as simple or as complicated as you make it, and the fruit (and vegetables) that you use is only limited by your imagination.  Rolled oats, ground almonds, sesame seeds, and peanut butter are just some of the other ingredients that you can use.  Milk, yogurt, coconut milk or almond milk can be used to add extra smoothness and increase the protein content, and nutmeg or ginger will give an extra kick to any juice.

Smoothies are high in vitamins and minerals, a great way of getting some or all of your 5-a-day, and are higher in fibre than traditional juices because they retain the pulp and skins.  They are also easier to make, and don't produce waste.  Smoothies are a particularly easy way of getting vital calories and nutrients in after a hard session on a hot day when you might not feel like eating food, and they can help to rehydrate you (read last weeks blog about hydration here).  Many fruits also contain natural chemicals which help increase appetite.

This is my basic go-to smoothie recipe

• Apple (cored and quartered) and/or banana to give it a nice texture and adds thickness
• Orange juice to make it more runny.  You can also use pineapple or apple juice, and if you have a juicer you can make the juice yourself.
• Frozen raspberries, blackberries, loganberries or similar berry to give it taste.  The frozen fruit means that the smoothie is already cool.  Add some ice cubes if the fruit is fresh.
•  Blend all the ingredients together in a blender for 30-40 seconds.Server more or less immediately.  Mind the brain freeze.

Like all my recipes, I don’t get too hung up on measurements.  I go with what I think is roughly right, and if it’s too thick, I just add more orange juice. If it's not thick enough, I add another apple or banana.

You don’t have to follow any particular recipe to make a great post-training snack or a nutritious drink to kick-start to the day.  Add something to give it texture, something to give it juice, and something to give it taste, and focus on what’s available to you at a reasonable price.  

And smoothies don’t have to be expensive.  Pick blackberries in the late summer (they’re free in most hedgerows!) and freeze them to use throughout the year.  Because any fresh fruit you add will be high in vitamin C, you can use 'from concentrate' juices to keep the cost down.

Smoothies are a great way of using up ripe fruit.  If you have bunches of bananas that are getting ripe, you can peel them and freeze them for use in future smoothies.

Juicing require more cleaning up afterwards.  Fruit and vegetables need to be very ripe, and some produce little juice, creating a lot of waste.  If using frozen fruit, ensure that you let them thaw first, or you'll end up with a lot of waste and practically no juice at all.  Juices can be diluted with refrigerated mineral water or sparkling water.

Any sort of blender will suffice for making smoothies, though there is a range of juicers and smoothie machines on the market.  Smoothie machines have some additional features over traditional blenders: a pouring spout, durable blades for crushing ice, and a pusher to ensure that the fruit and vegetables are all blended properly.  Juicers actually separate the juice from the pulp, skin, seeds and other debris, creating a large amount of waste, but providing a great way to make your own orange, apple or pineapple juice. Masticating and hydraulic juicers are more efficient (i.e. produce more juice) than centrifugal juicers, but are also more expensive. A number of other fruit and vegetables work well as juices, and in most cases, combining juiced fruit with blended fruit will give the best results.

Fruit

Apples - blending and juicing
Bananas - blending
Blackberries - blending
Blackcurrants - blending and juicing - strip from stalks
Blueberries - blending
Cherries - blending and juicing
Coconut flesh - blending
Grapefruit - juicing - peel before use
Grapes - blending and juicing
Kiwis - blending and juicing - peel before use
Mangos - blending - great for taste and texture
Melon - blending and juicing
Oranges - blending and juicing - peel before use
Papaya - blending - great for taste and texture
Passion fruit - blending and juicing - peel before use
Peaches and nectarines - blending and juicing
Pears - blending
Pineapple - juicing - remove plume, skin and core before use
Plums - blending
Raspberries - blending and juicing
Strawberries - blending and juicing - remove stalks before use
Watermelons - juicing

Vegetables

Avocados - blending
Beetroot - blending and juicing (cooked or uncooked)
Broccoli - blending and juicing
Carrots - blending and juicing
Cucumber - blending and juicing (adds a great kick to any drink)
Celery - juicing
Peppers - blending or juicing
Spinach - juicing (great for adding colour)
Sweet potatos - blending
Tomatoes - juicing

We'd love to hear what your favourite smoothie or juice recipe is, or if you have any special 'secret' ingredient.  Add your suggestions as comments below.

Are you drinking enough?

With one of the challenges of the World Cup being identified as the heat and hydration of the players, the recent warm weather we have enjoyed and the fact that I forgot my drinks bottle at my last training session, I thought it would be useful to include a topic on hydration.

Dehydration is caused by an athlete not sufficiently replacing fluid losses during exercise which is caused by sweating in order to maintain a constant core temperature and the body not over heating through exercise. Therefore sweat rates are naturally higher when athletes are exercising at higher temperatures. 

The main impairments are as follows, with the magnitude increasing as the level of dehydration increases: 

• Increased heart rate
• Impaired heat regulation- leading to the risk of heat stroke
• Exercise feels harder than normal
• Reduced mental function
• Reduced skill level
• Stomach upset

To prevent any of the above from occurring, athletes need to match their fluid losses with the amount of fluid they are drinking. The easiest way that athletes can do this is by taking their body weight before and after exercise, adding the amount of fluid they have taken in during the session and then this will give the total loss for the session. Once and athlete begins to understand their sweat losses, athletes can be prepared, taking into account the varying environmental conditions they may be training in.

To ensure that athletes maximise their rehydration, the most important thing is that drinks are palatable and are non-carbonated. The amount of carbohydrate and electrolytes will be linked to their palatability, the type of training and the environment the athlete is training in.