This page contains a Flash digital edition of a book.
NUTRITION
Daily Nutrition Fixes
By Bob Seebohar
The offseason is upon us and with it comes many pledges to identify what can be done to fix any nutritional issues that arose throughout the year. It doesn’t matter whether your 2011 goal is to be healthier or to improve your performance. This article will highlight how to improve your daily nutrition plan to achieve optimal health and performance.


DAILY EATING
The main goal for all athletes in their daily nutrition plan should be to balance blood sugar. This goal sounds simple, but many athletes have a tough time with it. I have devised two simple steps that if followed will have a positive impact on your health.


STEP 1: CONTROL BLOOD SUGAR
I am a big proponent of teaching athletes about hunger and eating when their bodies need nutrients rather than eating out of habit or emotion. Blood sugar ebbs and flows about every three hours, so while it is important to eat frequently, it is more important to identify the hunger response and rely on your body cues.


By using a few basic nutrition concepts, this becomes simpler than you may think. The concept of macronutrient shifting provides a better satiety response, which will keep you fuller longer throughout the day. This also will regulate blood sugar levels better and provide a consistent amount of energy without the afternoon crash athletes often experience.


The basic message is to eat a lean protein, healthy fat, fruit and/or vegetable and a whole grain at every meal. The combination of the protein and fiber from fruits, vegetables and whole grains will stabilize blood sugar and will increase the satiety factor, leaving you fuller for a longer period of time.


STEP 2: REDUCE INFLAMMATION
Not many athletes think of inflammation until an injury happens, but the fact of the matter is that we have inflammation occurring at all times. Inflammation is the precursor in some disease states and is often associated with some illnesses. It also can decrease blood flow to and from muscles, thereby reducing nutrient and oxygen delivery and waste removal. The good news is that you can reduce the inflammatory response through smart nutrition, specifically by consuming the correct fats.


Saturated and unsaturated fatty acids are the two classifications of fat. Saturated fats are detrimental to heart health because they contribute to high levels of cholesterol in the body. Unsaturated fats (mono and polyunsaturated) have many health benefits. An inappropriate balance of essential, polyunsaturated fatty acids (PUFAs) can contribute to the development of disease while a proper balance helps maintain and even improve health.


Omega-6 and omega-3 fatty acids are essential PUFAs, which cannot be made from scratch by body cells, nor can the cells convert one to the other. They must be provided by the diet. Essential fatty acids (EFAs) have many very important functions, most notably as acting like hormones, regulating blood pressure, blood clot formation, blood lipids, the immune response and the inflammation response to injury and infection.



The omega-6 fatty acid, linoleic acid, is found in many popular vegetable oils and is consumed in excess in our society. This could lead to significant health problems because a high consumption of linoleic acid can lead to an increase in the production of eicosanoids that are involved in inflammatory, cardiovascular and immunological diseases.


Omega-3 fats are converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA, found primarily in cold-water fish such as tuna, salmon and mackerel, produce positive health outcomes. For most athletes, the easy take-home message is to eat cold-water fish 2-3 times per week or eat other omega-rich foods such as walnuts, tofu or flax products.


Paying a bit more attention to your daily nutrition plan and using real food to control your blood sugar will help improve your health and get you ready to improve your performance.


Bob Seebohar was the 2008 Olympic sport dietitian, the personal sport dietitian for the USA Triathlon Olympic Team and currently owns Fuel4mance. Seebohar is an elite triathlon coach and the head coach of Kids that TRI (www.kidsthattri.org). Visit www.fuel4mance.com to learn more about his book, “Metabolic Efficiency Training: Teaching the Body to Use Fat,” or contact him at coachbob@fuel4mance.com.


44 USA TRIATHLON WINTER 2011

Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108  |  Page 109  |  Page 110  |  Page 111  |  Page 112  |  Page 113  |  Page 114  |  Page 115  |  Page 116  |  Page 117  |  Page 118  |  Page 119  |  Page 120  |  Page 121  |  Page 122  |  Page 123  |  Page 124