How to create Your Carbo-Load Plan

                                     

Ever hear of “hitting the wall”? That’s when a runner's or swimmer's body shuts down mentally and physically. The cause is often from depleted carb stores. There’s just nothing left in the tank; it’s important to keep these stores refueled during the race by drinking sports drink and/or ingesting other quick carbs such as energy gels, chews, about every 30 to 45 minutes during the race.
During this three day-period before race day, your carbohydrate intake should increase to 70 to 80 percent of your total daily caloric intake. That doesn’t mean you’re taking in more calories, it just means that of the calories you’re taking in, 70 to 80 percent need to be comprised of carbs.
Not all carbs are alike, knowing the differences and eating the right kinds at the right time during the carb-loading phase can make the difference. Complex carbs are comprised of unrefined whole grain foods such as whole grain breads, legumes, brown rice, and whole grain pasta. Simple carbs are foods made of refined and/or processed grains such as white bread, regular pasta, white rice, packaged cookies, cakes, and doughnuts. Fruits are technically simple carbs too, but they’re very nutrient dense. Keep in mind that eating a banana will provide quick energy because your body will process it very quickly, while a low-fat bran muffin will sustain your energy needs a lot longer.
There are however, some good rules of thumb to follow. The first rule of thumb is to test your nutrition well in advance. It's best to try new foods when you're not in training. If you are training, it's best to test new things early on so you'll know ahead of time what does and doesn't work for you. Then stick to what you know works when it's close to race day. Now that you know the different types of carbs, you need to know when to eat them.
Day 1: The first day of the carb-load should consist mainly of complex carbs (i.e., whole grain breads and whole wheat or whole grain pasta). By loading up on complex carbs the first day, you have time for them to be processed and voided well before race day.
Day 2: Taper off the complex carbs and switch over to simple carbs. Be careful though. Don't load up on tons of fruit and the like, if you're not used to eating lots of fruit. Also avoid loading up on simple carbs that contain a lot of saturated fat (cookies, doughnuts, pastries). The extra fat will slow down digestion and make you feel sluggish.
Day 3:  Eat your last major meal 12 to 15 hours prior to the race. This meal should be comprised of easily digestible foods that will pass through your system before the race. This is the time many runners turn to a big plate of pasta. Avoid heavy cream sauces and stick with basic marinara sauce.
Hinted tip: Each gram of carbs can store 3 grams of water. So, to make sure you get complete carb storage, drink four to eight glasses of water each day. You may gain a pound or two (2.2-4.4 kg) during this carb-loading phase, but most of this extra weight is water and can actually help you stay well-hydrated during the race. And don’t worry, you'll sweat out those extra “water pounds” during the race.
Do not forget: Test your nutrition well in advance. Avoid tests during the race. Even the most successful experiments, had the last trials many days before!
                                           Katerina Chremou Ms, Nutritionist (by Active.com)

                               ‘'Must-Have’' Micronutrients for Athletes.

Micronutrients are all the vitamins and minerals your body needs to function well. From helping your muscles rebuild after tough workouts to keeping your energy levels up, micronutrients play a central role in your performance. If macronutrients power the machine, micronutrients oil the wheels and cranks, keeping all your systems functioning smoothly. Athletes such us runners tend to be restrictive about eating and can miss out on valuable nutrients. Here is a run-down of some vital micronutrients that will help staying strong and healthy during your training, so you can hit your peak performance levels:

Iron is an important nutrient for endurance athletes yet many athletes are iron deficient. Iron helps transport oxygen to all the cells in your body, including your brain. If you don’t have enough iron in your diet, you’ll feel tired, irritable and have difficulty focusing. You can get iron from beef, spinach, clams, oysters, chicken liver, sardines canned in oil and turkey.

Calcium as everyone knows, is important for strong bones and many athletes don’t get enough calcium. Activity builds your bone strength but if you don’t have enough calcium in your diet, your bones may get weaker when you train and you’ll be more likely to get injured. You can get calcium by eating cheese, yoghurt, milk, broccoli, watercress and kale.

Potassium helps keep you from cramping and getting dehydrated on race by balancing the electrolyte and fluid levels in your body. You lose potassium from sweating during workouts so need to replenish it. Potassium also helps build muscles. You can get potassium from red meat, chicken, soy, broccoli, peas, bananas, kiwi, citrus fruits and fish such as salmon, sardines, cod and flounder.

Magnesium is used in adenosine triphosphate (ATP) production for energy, muscular relaxation and bone remineralization. Low levels of magnesium can contribute to the early onset of fatigue during exertion, muscle cramps and nausea. Good sources of magnesium are wheat germ, nuts, rye, soybeans and figs.

Selenium. Selenium is a free radical scavenger. It benefits an athlete’s immune system and helps repair daily cellular damage. Sources of selenium include Brazil nuts, beans, bran, garlic, mushrooms and seafood.

Sodium.. Athletes performing physical activity in warm temperatures for 3 hours or more should ensure enough sodium intake through fluid replacement (drinking) and snacks.

Zinc. This mineral aids in post-exertion tissue repair and helps to convert foods into fuel. The best food sources are bran, oysters, lean beef, egg yolk, fish, wheat germ and yeast.

 ''Vitamins'' means vita (life) for your body:

VITAMIN	BENEFIT	SOURCES
Vitamin D	Bone growth & mineralisation. Enhances Calcium absorption. Taking Vitamin D with Calcium may help to prevent bone loss in athletes at risk of osteoporosis.	Sun exposure
Vitamin K	Important for normal blood clotting.	Spinach, chestnut, tomato, egg, kidney
Vitamin B6	Muscle strength and aerobic power in the lactic acid and oxygen systems. Combined with B1 and B12, may increase serotonin levels. This may improve fine motor skills that athletes need for sports like pistol shooting and archery	Cereals, muesli, potatoes bananas, beans, nuts, salmon
Vitamin C	Involved in Iron absorption. Provides antioxidant activity. Enhance immunity Vitamin C after intense exercise may decrease the incidence of upper respiratory tract infections	Strawberries, bell peppers, cantaloupe, kiwi, citrus fruits and potatoes.
Vitamin E	Antioxidant that helps to prevent free radicals from forming During intense exercise. Reduce exercise-induced oxidative stress. At high altitudes, may improve exercise performance	Olive oil, almonds, hazelnuts, sunflower seeds, salmon and wheat germ.
Beta Carotene/ other Carotenoids	Responsible for antioxidant activity in all tissues, mainly the respiratory tract and skin. Helpful in providing tissue integrity and healing wounds.	Orange, green and other coloured fruits and vegetables

                                                                                    Kate Chremou, Nutritionist, Ms

Road Food: Nutrition Tips to Follow When You Travel.

 

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Many of us are jealous about the chance that athletes have to travel around the world. Even if many travelling athletes collect miles around the Earth, we have to consider that- from elite to recreational — athletes have paid the price of letting their good nutrition habits fall apart on the road. Overeating at restaurants can make them sluggish. And the most feared pitfall — consuming something that irritates the GI system — will sabotage their trip, whether their itinerary includes the Tour de France or a long trail run in the Rocky Mountains.  

Know The Needs. Lots of athletes think they have to stick to high-carb, low fat, low-fiber foods in the days before a big race. But exactly what you eat is less important than knowing what you can eat. "You've got to train the gut," says Jackie Dikos, R. D., a nutritionist and competitive runner. The key is to test out different prerace meals, take note of how your system handles them, and remember what works (and doesn't) for you. If you know your prerace fave is chicken-vegetable stir-fry with white rice, you can search out Chinese restaurants. If you must have coffee before morning runs, you can make sure your hotel offers in-room coffeemakers.
Pack For Transit. You have less control over what and when you eat on travel days. So if you want to make smart nutrition choices while in transit, "you can't leave home empty-handed," Foods that are high in protein are satisfying and help keep you feeling full. Remember to also bring a snack such as a bagel with cheese, to tide you over once you land or while driving to your hotel.
Stock Up. Rather than stress over where your next meal will come from, pack food that will last for most of your vacation. "Too much mental energy can be spent overthinking food,". For road trips, Dikos suggests filling a cooler with sturdy snacks like apples and oranges, cheese, bread, hummus, carrot sticks, and even sliced turkey. Dry goods like energy bars, granola, trail mix, crackers, and peanut butter will keep in your car trunk or checked luggage. Hit a local supermarket once you arrive at your destination or to restock midway through your trip.
Remember the Drinks. According to a 2008 review article by the Research Institute for Sport and Exercise Sciences, the dry air onboard planes causes a gradual fluid loss, so if you rely on the airline's tiny (and infrequent) rations of water, you're likely to land parched. To avoid dehydration, have at least one energy drink on your travel day. Sports drinks contain sodium, which aids fluid retention. To navigate pesky airport liquid restrictions, pack an empty water bottle and a stash of single-serving sports drink powders and hit a water fountain, or ask the flight attendant to fill it once you're on board.
Have a Plan B. If the airline loses your luggage filled with your pantry stash; if your favorite restaurant has an hour-long wait; if your spaghetti arrives smothered in spicy sauce — don't let the snafu rattle you. To avoid a food panic, try to remain flexible — and choose easy-to-find foods.
Got Snacks? Check!
Sports Drinks.
Energy Bars.
Instant Oatmeal
Heat water in the hotel coffeemaker.
Granola
Top your yogurt with cereals.
Honey: Snag single-serving packets at any fast-food joint.
Crackers
Fruit: Apples, oranges, and bananas hold up well.
String Cheese: A good source of low-fat protein.
Hard-Boiled Eggs: Be sure to peel before you leave.
Chocolate: Portion control with individual squares.
Plan for acclimatization.
Altitude: If you're racing at an altitude above 3.100 meters, ideally you should arrive two weeks prior to the race. If that's not possible, arrive a day or two before the race, as you'll feel your worst from days three through 10. Heat: The consensus is that you should allow two weeks for acclimatization to heat, but you shouldn't train hard in hot, humid conditions in the few weeks leading up to the race. Ideally, complete some of your earlier and critical training days in warmer conditions to help the heat adaptation process. Proper heat adaptation includes improved control of cardiovascular function (expanded plasma volume, reduced heart rate), increased sweat rate, conservation of sodium chloride, reduced perceived rate of exertion and better hot-weather performance.
Let your fingers do the walking.
Instead of a last-minute scramble to find the things you need for race day, do an online search of the area where you'll be staying. Look for the best local (and nearby) running trails, bike shops, gyms, pools, carbo-loading restaurants, grocery stores and entertainment. Find out which restaurants serve your ideal pre-race foods, like pasta, and whether you'll need reservations. Book ahead if possible. If you arrive early, consider trying out the restaurant to make sure it meets your standards. The chef/restaurant may be aware of the race and the increased demand for high-carb dishes, so a special menu may be available or the chef may be more receptive to special requests. Check the local grocery store for your favorite foods, and if they don't carry them, be sure to pack your pre-race foods -- the last thing you need is try new foods or spending unnecessary time or money seeking your pre-race foods. Ask the hotel if there's a mini-fridge available for your room for stocking your favorite pre-race foods.

Healthier fast food options Arby's: Sourdough sandwich with ham and eggs Burger King: Frozen yogurt, BK Broiler chicken sandwich, chunky chicken salad, plain hamburger Dunkin Donuts: Bagel, low-fat milk Jack in the Box: Chicken Fajita Pita, chicken teriyaki bowl, garden chicken salad, Breakfast Jack KFC: Tender Roast Sandwich (without sauce), Honey Flavored BBQ Sandwich with sauce, 5.5" corn on the cob (no butter), mashed potatoes with gravy, green beans McDonalds: Fruit and Yogurt Parfait, Apple and Walnut Salad, plain hamburger, English muffin, soft-serve cone, Chicken McGrill (no mayo), Egg McMuffin (no butter) Starbucks: Fruit and cheese plate, low-fat muffin Nando’s: Bean burrito, pinto beans, chicken enchirito "fresco style"

        

By Melissa Wagenberg Lasher • Runner's World
Catherine Chremou, Ms
                                                                                       

                              Triathlon: A Nutrition- Demading Sport.

Science tells us:The Best Triathlon Athlete must  recover faster from workouts, gain fitness faster, develop a leaner body composition, be able to handle a heavier training load, get sick less often, suffer fewer injuries, and not least of all, kick the butt in races! And if you wish to  continue training and racing strong long after age slows you down, you have to find the proper way to feed your overstressed body longterm and properly.

1. Eat your fruits and vegetables.

If you had a nickel for each time you were advised to eat more fruits and vegetables, you could buy a new tri bike every year. Eating lots of fruits and vegetables is the most effective way to nourish your body for fitness and overall health. The reason is that the human species evolved on a diet consisting mainly of fresh fruits and vegetables, so we are genetically dependent on these foods for optimal functioning Men and women alike should aim to consume at least two cups of fruit per day. Fresh, canned, frozen, dried, cut, and pureed fruits all count toward this total.

2. Eat a balance and a variety of foods.

There are seven basic categories of food (see table). Each category delivers different specific types and proportions of nutrients than the others. Eating a balance of foods from each category is the best way to ensure you get enough and not too much of all the nutrients your body needs. Different fruits and vegetables often have very different phytonutrient profiles, so the fewer types you eat, the more phytonutrients you miss out on. Color is a good guide, because phytonutrients give plant foods their distinctive colors. The more colorful your diet is, the better.

3. Limit your consumption of “unnatural” foods.

Like the two preceding tips, this one is also based on the fact that our species is genetically adapted to the diet our ancient ancestors maintained, so that, in order to achieve optimal health today, we have to maintain a fairly similar diet. Our bodies are not designed to make good use of various types of processed and otherwise unnatural foods that are popular today.First, minimize your consumption of processed grains and foods with added sugar. Minimize your consumption of fried foods and foods containing processed oils. The damaged, “trans fats” in these foods clog arteries and are linked to a host of other health problems.

4. Optimize your body composition.

One of the most effective ways to boost your triathlon performance and overall health is to optimize your body composition—that is, to achieve a body fat percentage that is close to the minimum your body needs.In addition, you should consider purchasing and using a body fat scale such as the Tanita Ironman and use it to measure your body fat percentage regularly. As the saying goes, “What gets measured gets managed.” In other words, simply quantifying and paying attention to your body fat percentage on a regular basis will influence your eating and workouts habits in ways that help you lower it.

5. Customize your nutrition to your unique body.

Each human being is genetically unique. Consequently, each of us has a unique set of nutritional needs. The same foods may have very different effects in different bodies. For example, some people function best on a high-carbohydrate diet, others on a moderate-carbohydrate diet, and still others are able to adapt to either. Some people can tolerate a higher rate of nutrition intake during exercise than others. Some people are unable to digest dairy foods properly, and others are. Some people tend to store excess fat very easily, while others seem able to eat all day and still stay lean. And so forth.

Nutrition Basics Pre-During–Post exercise.

Training Basic Plan	Pre -Exercise	During Exercise	Post-Exercise
*What and how intense will you be exercising? *How long will you be training? *What can you stomach or tolerate?	Start increasing carb and fluid intake and hour or more before your workout. 1/2 nutrition bar and 10 or more oz of water (300ml). If longer than a 1 hour workout maybe 8 oz gatorade and 8 oz water (240ml).	Start with is 100 calories per hour. > 1h replace carbohydrates during your workout. 4 to 8 ounces(120*240ml)  fluid/15’ (this should replace both carbohydrates and sodium).  30 to 60 grams of carb/ hour : energy drink, fruit, energy bars, gels or any other source you tolerate.	Some carb to replace energy  - no later than an hour and 1/2 after the workout. After every workout 30/30: eat less than 30 grams protein, less than 30 minutes after   to help with recovery. Bananas, nuts, electrolyte drink, chocomilk.

f you use these tips as a starting point for your triathlon nutrition plan you will see your body recover faster from workouts and your performance improve. You need to self-experiment with your nutrition plan - everyone is different.

Katerina Chremou, Nutritionist-Dietitian,Ms

Δρομείς και Πρωτεΐνη- Kate Chremou, Nutritionist

                                  

Όλοι οι δρομείς γνωρίζουν ότι χρειάζονται υδατάνθρακες, αλλά η πρωτεΐνη είναι ιδιαίτερα σημαντική για την αποκατάσταση των μυών μετά την  προπόνηση. Αναπληρώνει την καταστροφή των μυϊκών ινών και περιορίζει τη δράση της κορτιζόλης- που ευθύνεται για το στρες μετά την  άσκηση. Σε συνδυασμό με υδατάνθρακες, επιταχύνει την  αναπλήρωση των αποθεμάτων γλυκογόνου.

Για να αξιοποιηθούν πλήρως οι ευεργετικές δράσεις των πρωτεϊνών, συστήνεται η κατανάλωση  10-20 gr 30 λεπτά μετά το τέλος της προπόνησης, καθώς οι  μύες είναι πιο « δεκτικοί» στην πρόσληψη της. Γενικότερα, τα 10 γρ θεωρείται η βάση της αποκατάστασης, ενώ ιδανικά θεωρούνται τα 20γρ. Εδώ καλό θα ήταν να αναφέρουμε τον κανόνα 30/30: φάτε λιγότερο από 30 γρ πρωτεΐνης, σε λιγότερο από 30 λεπτά μετά την άσκηση.

Προτιμήστε τις « άπαχες» μορφές πρωτεΐνης, όπως το ψάρι ,το κοτόπουλο και τα όσπρια , μειώνοντας έτσι την πρόσληψη κορεσμένων λιπαρών  από το κρέας. Αρκεί ν’ αναλογιστούμε ότι  μια κούπα φακές περιέχει 18 γρ πρωτεΐνης και λιγότερο από 1 γρ λίπους. Πολλοί δρομείς καταφεύγουν στη  λύση των πρωτεϊνούχων ροφημάτων, μετά το πέρας της προπόνησης. Καλό θα ήταν να τσεκάρουν την ποσότητα πρωτεΐνης, καθότι αν αυτή είναι παραπάνω από τη συνιστώμενη, μπορεί όπως και οτιδήποτε άλλο να αποθηκευτεί σαν λίπος.

Πέρα όμως από την πρωτεΐνη, η επαρκής υδάτωση και η πρόσληψη υδατανθράκων αποτελούν βασικά συστατικά της αποκατάστασης. Πρωτεΐνες και υδατάνθρακες σε συνδυασμό επιταχύνουν την αναπλήρωση των αποθεμάτων γλυκογόνου. Χωρίς να είναι σαφώς διατυπωμένο ο στόχος για τα γεύματα αναπλήρωσης είναι να καταναλώνεται ο λόγος 3:1 ή 4:1 υδατάνθρακες: πρωτεΐνες, ειδικότερα στις αποστάσεις άνω της 1 ώρας.

Παράδειγμα:

Για ένα δρομέα 70 κιλών με λόγο 3:1 χρειάζονται 77 γρ υδατανθράκων και 25 γρ πρωτεΐνης ενώ με λόγο 4:1 χρειάζονται 77 γρ υδατάνθρακα και 19 γρ πρωτεΐνης , τα 30 πρώτα λεπτά μετά την προπόνηση.

3 Plant-Based Power Meals for Athletes

When you’re physically active, you want to make sure your meals are nutritious,  easy to prepare, and taste delicious.

1. Vegan Pizza

Find a vegan-friendly dough and load it up with every single vegetable. Anything goes. Common toppings:

• Vegan sauce base
• Garlic
• Onions
• Ginger
• Spinach
• Olive oil
• Black olives
• Mushrooms
• Tomatoes
• Sunflower seeds
• Green peppers
• Red peppers
• Lettuce
• Various herbs
• Celery
• Radish
• Grated squash

The pizzas are usually so fully loaded coming out of the oven that you have to eat them with a fork and knife to keep all the toppings in place.  TIP: Put the tomatoes on raw after the pizza comes out of the oven. This gives the pizza a pleasing and cooling texture.

2. Soups and Stews

Load up the steam cooker or slow cooker overnight with vegetables like:

• Brussel sprouts
• Cabbage
• Carrots
• Celery
• Sweet potato
• Herbs
• Spinach
• Lentils

TIP:  Lemon or lime juice is a powerhouse of both taste and nutrition. It’s low in calories and full of immune-boosting antioxidants and vitamin C. Add .

3. Smoothies

As frozen yoghurt is a high-trend let’s mix it with some antioxidants and vitamin-boost fruits:

• Berries
• Melons
• Pomegranate juice
• Bananas
• Ginger
• Celery
• Carrots

TIP: I always add some type of healthy fat, such as seeds and nuts. Omega-3s are very easy to miss in our daily diets, but so important for overall wellness.

Do not be limited by conventional nutrition. Taste “weird” foods. Never snub new things because of how they look or sound and don’t be afraid to experiment.

Katerina Chremou

Nutritionist-Dietitian