choose lactose-free milk, or as mul- tiple studies show, train their bodies to tolerate small amounts of milk by drinking controlled portions with a meal (a half-cup, for example) rath- er than on an empty stomach. To top it off, researchers have rewarded low-fat chocolate milk, with its optimal carbohydrate-to- protein ratio (4:1), as the perfect beverage to consume immediately after exercise to promote a faster recovery. Milk supplies whole- some carbs, which the body uses to jumpstart replenishing muscle gly- cogen, as well as protein to begin rebuilding muscle proteins broken down during exercise. Take care to not blame milk as the cause of “cotton mouth”—the unpleasant sensation of the mouth becom- ing coated during exercise, with thicker, whiter saliva, which makes breathing seem more labored. This myth continues to thrive, but abso- lutely no research finds milk to be the culprit. In fact, all the science points to nervousness being the most likely cause (athletes typi- cally complain of it before and dur- ing competitions), exasperated by dehydration or a dry environment.
3. Frozen Entrees Frozen entrees obviously are convenient, especially
for time-
crunched athletes and those respon- sible for preparing their own meals. But are they healthy? The answer is yes. Today’s frozen entrées can be organic, vegetarian, feature ethnic cuisine or be made for a specific dietary need, such as heart-healthy. Specialty supermarkets such as Whole Foods and Trader Joe’s make it easy to find healthy frozen entrees that don’t skimp on taste. Fiber-rich frozen entrees (at least
three grams of fiber, more is bet- ter) that hold the line on sodium, saturated fat and total fat are the best. Many provide only 250 calo- ries or so, which may work as a snack for physically active people, however, fall way short as a meal.
coachad.com
Turn a frozen entree into a satisfy- ing meal simply by adding healthy side dishes, like a green or fruit salad, steamed veggies or a whole- grain roll, plus a cup of low-fat milk or yogurt. The key is to determine what’s missing from a particular frozen entrée and add it.
4. Pizza Pizza’s reputation of being “un- healthy”—high in fat, saturated fat, sodium and calories, means many athletes feel they must avoid it or they feel guilty when they consume a slice or two. Pizza is definitely a grab-and-go food, however, it doesn’t deserve to be lumped into the same category as fast food fries, fish and chips, quarter pound- ers, ice cream sundaes and crispy chicken fillet sandwiches. A typi- cal slice of pizza (basic 14-inch cheese) provides 250 to 300 calo- ries and seven to 10 grams of fat. However, you also get 15 grams of protein (30 percent of the Daily Value), fiber (8 percent DV), iron (10 percent DV), vitamin A (15 percent DV) and calcium (20 per- cent DV). Vegetable toppings add vitamins A and C, as well as ad- ditional fiber (a whole wheat crust adds fiber too). Nutrition-wise, it’s best to stick with plain or margherita style pizza (cheese and tomato) and, of course, vegetable toppings. No one, not even hard-working athletes, needs extra cheese or fatty meat toppings or the buckets of soda or garlic bread— even if it’s free—that have somehow become synonymous with eating piz- za. Whether the pizza is being eaten at home or while on the road, model desired behavior by first filling up on a good-sized, fiber-rich green salad.
5. Salt (Sodium) While it’s true that most Americans consume more salt than they need (thus the recommended upper limit of 2,400 milligrams of sodium daily) it’s also true that most Americans are not athletes. Physically active people re-
quire more dietary sodium to replace the greater amount of sodium lost through sweating. Sodium needs are highly individual just like sweat rates. Participating in prolonged workouts and strenuous efforts put athletes at greater risk for hyponatremia, a seri- ous medical condition marked by a low blood-sodium level.
Hyponatremia can result from losing large amounts of sodium, as through prolonged sweating, for example. The more likely cause, however, is drinking too much fluid beyond one’s needs, either before, during or following pro- longed exercise. This is especially true when drinking primarily or exclusively sodium-free fluid, like plain water. The sodium concen- tration of blood essentially be- comes diluted as the body’s fluid- sodium ratio is thrown off. It’s reasonable for athletes to use the salt shaker judiciously. It’s es- pecially critical for those who train in hot and humid environments (or in an environment warmer than the athlete is accustomed to, especially if fitness is low) for daily sodium intakes to match sodium losses. Health-conscious athletes who avoid salt, particularly females with their comparatively smaller starting blood volume, have an increased risk of developing hyponatremia. Early warning signs of hyponatre- mia include getting a headache dur- ing or following exercise, feeling bloated, and becoming nauseous, lethargic or confused. In severe cas- es, hyponatremia leads to seizures, cardiac arrest and even death. The key to preventing hyponatremia is not to have athletes avoid drinking altogether during exercise, rather it’s teaching them to be mindful of their fluid and sodium intake before, during and after.
Suzanne Girard Eberle, MS, RD, CSSD is a board-certified sports dietitian, guest speaker and the author of Endurance Sports Nutrition. Find her at
www.eatdrinkwin.com.
March/April 2013 19
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