Chapter 1: Building a High-Energy Eating Plan PDF

Chapter 1 Building a High-Energy Eating Plan. I’m good at exercising, but bad at eating. Nutrition...

Chapter 1 Building a High-Energy Eating Plan. I’m good at exercising, but bad at eating. Nutrition is my missing link. I’m confused by conflicting nutrition information, and I don’t even know where to begin to shape up my diet. I need some food help! —Lenny If you are like Lenny (and the majority of my clients), you know that food is important for fueling the body and investing in overall health, but you don’t quite manage to eat right. Student athletes, sports parents, casual exercisers, fitness fanatics, and competitive athletes alike repeat- edly express their frustrations about trying to eat high-quality diets. Long work hours, attempts to lose weight, and time spent exercising can all contribute to food becoming a source of stress rather than one of life’s Copyright © 2013. Human Kinetics. All rights reserved. pleasures. Given today’s good food–bad food culture, eating well has become more confusing than ever. In this chapter, you’ll learn how to eat right and fuel your body appro- priately all day long, even if you have a busy lifestyle. Whether you work out at the health club, compete with a varsity team, aspire to be an Olym- pian, or simply actively play with your kids, you can nourish yourself with a nutrient-dense diet that supports good health and high energy, even if you are grabbing food to eat on the run. In the upcoming chapters, I offer information on how to manage meals—breakfasts, lunches, dinners, and snacks—but in this chapter, I cover the day-to-day basics of how to build a winning, well-balanced sports diet. You’ll learn how to eat more of the best foods, eat less of the rest, and create a food plan that results in high energy, good health, top performance, and weight management. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. 3 Created from apus on 2025-01-24 00:06:47.  Nancy Clark’s Sports Nutrition Guidebook Create a Winning Food Plan A fundamental key to eating well is to prevent yourself from getting too hungry. When people get too hungry, they tend to care less about the nutri- tional quality of the food they eat and more about grabbing whatever food is in sight. By evenly distributing your calories throughout the day, you can prevent hunger, curb your physiological desire to eat excessively, and tame your psychological desire to treat yourself with goodies. This is contrary to the standard pattern of skimping by day only to overindulge at night. As you start to create your winning food plan, keep in mind these three concepts: 1. Eat at least three, preferably four, and ideally five, different kinds of nutrient-dense food at meals. The government’s food plate (www. ChooseMyPlate.gov) suggests five kinds of foods per meal: protein, grain, fruit, vegetable, and dairy (figure 1.1). The more types of foods you eat, the more vitamins, minerals, and other nutrients you consume. Many of my clients eat a limited diet: oatmeal, oatmeal, oatmeal; apples, apples, apples; energy bars, energy bars, energy bars. Repetitive eating keeps life simple, minimizes decisions, and simplifies shopping, but it can result in an inadequate diet and chronic fatigue. Instead of repeatedly eating the same 10 to 15 foods each week, target 35 different types of foods per week. You can do this by eating not just bran flakes with milk and a banana for breakfast, but many different cereals topped with a variety of fruits and nuts; not just a plain turkey sandwich for lunch, but different types of breads with additional fillings, such as turkey on rye bread with low-fat cheese, avocado, and a side of baby carrots. Start counting! 2. Think moderation. Enjoy a foundation of healthy foods, but don’t Copyright © 2013. Human Kinetics. All rights reserved. deprive yourself of enjoyable foods. Rather than categorize a food as being good or bad for your health, think about moderation, and aim for a diet that offers 85 to 90 percent nutrient-dense foods and if desired 10 to 15 percent foods with fewer nutritional merits. This way, even cookies and chocolate can fit into a nourishing diet; you just need to balance them with healthier choices during the rest of the day. 3. As often as possible, eat “clean.” That means, make the effort to primarily choose minimally processed whole foods, including more foods without labels. For instance, choose a whole orange rather than orange juice, bananas rather than commercial energy bars, baked potatoes rather than instant mashed potatoes. Natural or lightly processed foods usually have more nutritional value and less sodium, trans fat, and other health- eroding ingredients. Our genetic makeup is ever changing and not static, so eating wholesome foods can sway our genes in a positive direction— away from chronic disease and toward lifelong health. 4http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, Created from apus on 2025-01-24 00:06:47.  Building a High-Energy Eating Plan U.S. Department of Agriculture. Figure 1.1 Does your plate look similar to MyPlate? If not, make the effort to include at least three—if not all five—of the food groups in each meal so that you will get a healthy balance of vitamins, minerals, proteins, and carbohydrates. E6009/Clark/Fig.1.1/465299/JenG/R1 Don’t Just Eat, Eat Right The fundamental key to building a healthy sports diet is to consume a variety of nutrient-dense foods from the five basic food groups (fruits, vegetables, grains, lean protein, and low-fat dairy and calcium-rich foods). To guide your food choices, the U.S. government offers updated nutrition recommendations every five years. The overarching concepts of the 2010 Dietary Guidelines for Americans are to consume nutrient-dense foods and maintain a healthy body weight. Although I will be addressing these guidelines in more detail throughout this book, here is a summary of the foods you should emphasize in your daily diet: Copyright © 2013. Human Kinetics. All rights reserved. Eat more vegetables and fruits. Enjoy a variety of colorful vegetables, especially dark green, red, and orange vegetables. Replace refined grains with whole grains until at least half of all the grains you eat are whole grains. Increase your intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, and calcium-fortified soy beverages. Choose a variety of protein foods, which include seafood, lean meat, poultry, eggs, beans, legumes, soy products, and unsalted nuts and seeds. Increase the amount and variety of seafood you consume by choos- ing seafood in place of some meat and poultry. Replace protein foods that are higher in solid fat (such as greasy burgers and spareribs) with choices that are lower in solid fat and Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. 5 Created from apus on 2025-01-24 00:06:47.  Nancy Clark’s Sports Nutrition Guidebook calories (such as chicken and eggs) or are sources of oils (such as fish and nuts). Use oils (such as olive and canola oil) to replace solid fat (such as stick margarine) where possible. Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products or alternatives. The MyPlate guidelines for an 1,800-calorie daily food plan (a minimal amount for most athletes, even if they want to lose body fat) include the following: Fruit: 1 1/2 cups of fruit or juice per day. This is easy—a refreshing smoothie with a banana, berries, and orange juice will do the job. Vegetables: 2 1/2 cups (about 400 g) per day with a variety of colors. A bowlful of salad with tomato, peppers, carrots, and baby spinach fulfills the vegetable requirement, no sweat. Grains: 6 ounces (180 g) of grain foods, of which at least half are whole grain. (Look for the word whole before the grain name on the ingredient list.) One ounce = one slice of bread or 1/2 cup of pasta or rice. Eating whole-grain Wheaties at breakfast and a sandwich on whole-wheat bread at lunchtime can balance white rice or pasta served at dinner. Dairy: 3 cups (about 700 ml or g) of low-fat or fat-free milk or yogurt. Two ounces (60 g) of American cheese or 1.5 ounces (45 g) hard cheese is the calcium equivalent of 1 cup (240 ml) of milk. Copyright © 2013. Human Kinetics. All rights reserved. Calcium-fortified soy milk and lactose-free milk are fine alternatives. Meat and alternatives: Five 1-ounce equivalents. 1 ounce (30 g) of meat equates to 1 egg, 1 tablespoon of peanut butter, or 0.5 ounce (small handful) of nuts. A small portion of a protein-rich food at each meal will more than satisfy that requirement. The following information can help you not just eat, but also eat right— even if you are eating on the run and rarely cook meals at home. Whole Grains and Starches If you eat well, there is a “whole” in your diet—whole grains! Wholesome breads, cereals, and other grain foods are the foundation of a high-per- formance sports diet, as well as any diet, for that matter. Grains that are unrefined or only lightly processed are excellent sources of carbohydrate, 6http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, Created from apus on 2025-01-24 00:06:47.  Building a High-Energy Eating Plan fiber, and B vitamins. They fuel your muscles, protect against needless muscular fatigue, and reduce problems with constipation if they’re fiber rich. And despite popular belief, the carbohydrate in grains is not fatten- ing; excess calories are fattening. Excess calories often come from the various forms of fat (butter, mayonnaise, gravy) that accompany rolls, sandwich bread, rice, and other types of carbohydrate. If weight is an issue, I recommend that you limit the fat but enjoy fiber-rich breads, cereals, and other whole grains. These foods help curb hunger and assist with weight management. Wholesome forms of carbohydrate should be the founda- tion of both a weight-reduction program and a sports diet. (See chapters 6 and 16 for more information on carbohydrate and weight.) Grains account for about 25 percent of the calories consumed in the United States, but unfortunately for our health, most of the grains we eat are refined—white bread, white rice, products made with white flour. The refining process strips grains of their bran and germ, thereby removing fiber, antioxidants, minerals, and other health-protective compounds. People who habitually eat diets based on refined grains tend to have a higher incidence of chronic diseases, such as adult-onset diabetes and heart disease. People who habitually eat whole grains enjoy a 20 to 40 percent lower risk of heart disease and stroke (Flight and Clifton 2006). How Much Is Enough? To get adequate carbohydrate to fully fuel your muscles, you need to consume carbohydrate as the foundation of each meal. You can do this by eating at least 200 calories of grain foods per meal—such as one bowl of cereal, two slices of bread, or one cup of rice. This is not much for hungry exercisers who require 600 to 900 calories per meal. Most active people commonly need to eat (and should eat) double or even triple the standard Copyright © 2013. Human Kinetics. All rights reserved. servings listed on the labels of cereal and pasta boxes. Top Choices If refined white grains (white flour, bread, rice, pasta) dominate your grain choices, here are some tips to boost your intake of whole grains, which offer more health value yet are tasty and readily available. Note that the word wheat on a label may not mean whole wheat, and a dark color might be just from food coloring, so be sure to look for the word whole. And whatever you do, don’t try to stay away from grains, thinking they are fattening. That is not the case. Whole-grain cereals. Wheaties, Cheerios, Total, Kashi, and Shred- ded Wheat are examples of cereals with the words whole grain on the cereal box or in the list of ingredients. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. 7 Created from apus on 2025-01-24 00:06:47.  Nancy Clark’s Sports Nutrition Guidebook Oatmeal. When cooked into a tasty hot cereal or eaten raw as in muesli, oatmeal makes a wonderful breakfast that helps lower cholesterol and protect against heart disease. Some people even keep microwav- able packets of instant oatmeal in their desk drawers for cozy afternoon snacks. Oatmeal (instant and regular) is a whole-grain food with slow- to-digest carbohydrate that offers sustained energy and is perfect for a preexercise snack. Whole-grain and dark breads. When it comes to choosing bread products, remember that whole-grain breads tend to have more nutritional value than do white breads. At the supermarket, select the hearty brands that have whole wheat, rye, or oatmeal listed as the first ingredient. Keep wholesome breads in the freezer so that you have a fresh supply on hand for toast, sandwiches, or snacks. When at the sandwich shop, request the turkey with tomato on dark rye. Whole-grain and graham crackers. These low-fat munchies are a perfect high-carbohydrate snack for your sports diet. Be sure to choose Put a “Whole” in Your Diet Whole grains offer hundreds of phytochemicals that play key roles in reducing the risk of heart disease, diabetes, and cancer. For a food to be called a whole grain, one of the following should be listed first in the ingredient list on the food label: Amaranth Triticale Brown rice Whole-grain barley Copyright © 2013. Human Kinetics. All rights reserved. Buckwheat Whole-grain corn Bulgur (cracked wheat) Whole oats or oatmeal Millet Whole rye Popcorn Whole wheat Quinoa Wild rice Sorghum You won’t see the words whole grain on the Nutrition Facts label, so instead look for the word whole at or near the top of the ingredient list. Also look for the “whole grain” stamp on the food label (figure 1.2), and ideally choose foods with at least 8 grams (a half serving) of whole grain 8http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, Created from apus on 2025-01-24 00:06:47.  Building a High-Energy Eating Plan wholesome brands of crackers with low fat content, not the ones that leave you with greasy fingers. Look for Ak-Mak, Dr. Kracker, Finn Crisp, Kavli, RyKrisp, Triscuit Thin Crisps, Wasa, and Whole Foods 365 Baked Woven Wheats (among others). Enjoy graham crackers topped with peanut butter for a yummy snack. Popcorn. Whether popped in air or in a little canola oil, popcorn is a fun way to boost your whole-grain intake. The trick is to avoid smothering it in butter or salt. How about sprinkling it with Mexican or Italian season- ings or a seasoned popcorn spray? Against the Grain? You may stay away from wheat because you have celiac disease, are gluten intolerant, or simply choose to limit your intake of wheat for per- sonal reasons. With careful planning, you can still consume an adequate sports diet. Please refer to chapter 6 for more information about how to plan a wheat-free, gluten-free sports diet. Copyright © 2013. Human Kinetics. All rights reserved. The basic stamp The 100% stamp Figure 1.2 Whole grain stamp. Whole Grain Stamps are a trademark of Oldways Preservation Trust and the Whole Grains Council, www.wholegrainscouncil.org. Used with permission. per serving. Foods that are 100 percent whole grain have 16 grams of whole grain per serving. Your daily goal is at least 48 grams of whole E6009/Clark/Fig.1.2/465300/JenG/R1 grain—three servings. Note: The term high fiber does not equate to whole grain; high-fiber foods may contain just the bran layer of the grain, not the germ and endo- sperm that comprise the whole grain. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. 9 Created from apus on 2025-01-24 00:06:47.  Nancy Clark’s Sports Nutrition Guidebook Fact or Fiction Quinoa is a superior whole grain. The facts: Quinoa (which is actually a seed, although we eat it as a grain) is touted as being a superior grain because it offers more protein than other grains. But, as you can see in table 1.1, quinoa is not a protein powerhouse. Be sure to balance the meal by combining quinoa with tofu, beans, or yogurt to reach the target of 20 to 30 grams of protein per meal. Quinoa is also expensive: $6 per pound ($13/kg), as compared to brown rice at $1.50 per pound ($3.30/ kg). But it is quick cooking (less than 15 minutes), versatile, and a wholesome addition to any meal. Table 1.1 Protein Comparisons Among Grains Grain or starch 1 cup cooked Calories Protein (g) Pasta, white 2 oz (60 g) dry 200 7 Pasta, whole wheat 2 oz (60 g) dry 200 8 Rice, white 1/3 cup (65 g) raw 225 4 Rice, brown 1/3 cup (65 g) raw 225 5 Couscous 1/3 cup (65 g) raw 215 7 Quinoa 1/3 cup (65 g) raw 200 8 Vegetables Like fruits, vegetables contribute important carbohydrate to the foundation of your sports diet. Vegetables are what I call nature’s vitamin pills because Copyright © 2013. Human Kinetics. All rights reserved. they are excellent sources of vitamin C, beta-carotene (the plant form of vitamin A), potassium, magnesium, and many other vitamins, minerals, and health-protective substances. In general, vegetables offer slightly more nutritional value than fruits. Hence, if you don’t eat much fruit, you can compensate by eating more veggies. You’ll get similar vitamins and minerals, if not more. How Much Is Enough? The recommended intake is at least 2 1/2 cups of vegetables (about 400 g) per day (preferably more). Many busy people rarely eat that much in a week. If you are a vegetable minimalist, the trick is to eat large portions when you do eat vegetables—a big pile rather than a standard serving— and that can equate to 2 1/2 cups in one sitting. Then, to really invest in your health, try to do that twice a day, such as eating a big colorful salad 10 Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. Created from apus on 2025-01-24 00:06:47.  Building a High-Energy Eating Plan with lunch and a bunch of broccoli with dinner. The food industry is work- ing hard to make eating vegetables as easy as opening a bag of leafy greens, baby carrots, peeled and cubed butternut squash—or frozen bags of broccoli that you can simply toss into the microwave oven. Top Choices Any vegetable is good for you. Of course, vegetables fresh from the garden are best, but they are often impossible to obtain. Frozen veg- etables are a good second choice; freezing destroys little nutritional value. Canned vegetables are also a good choice; rinsing them with plain water can reduce their higher sodium levels. Because canned vegetables are processed quickly, they retain many of their nutrients. Overcooking is a prime nutrient destroyer, so cook fresh or frozen vegetables only until they are tender-crisp, preferably in a microwave oven, steamer, or wok. Heat canned vegetables just until warm; there’s no need to boil them. Fact or Fiction White foods are nutritionally worthless. The facts: Some white foods are fantastic sources of nutrients— including bananas, cauliflower, onions, and parsnips. Egg whites are protein rich, as are white beans and white yogurt. White bread and other foods made from refined white flour are less nutrient dense, but they can also be balanced into an overall healthy sports diet, particularly if they are enriched with B vitamins and iron. Copyright © 2013. Human Kinetics. All rights reserved. Dark, colorful vegetables usually have more nutritional value than paler ones. If you are struggling to improve your diet, boost your intake of colorful broccoli, spinach, peppers, tomatoes, carrots, and winter squash. They are more nutrient dense than pale lettuces, cucumbers, zucchini, onions, and celery. (In no way are these pale vegetables bad for you; the colorful ones are just more nutrient dense, giving you more vitamins and miner- als per calorie.) Here’s the scoop on a few of the top vegetable choices. Broccoli, spinach, and peppers (green, red, or yellow). These low-fat, potassium-rich vegetables are loaded with vitamin C and the health-protective carotenes that are the precursors of vitamin A. One medium stalk (1 cup) of steamed broccoli offers a full day’s worth of vita- min C, as does half a large pepper. I enjoy munching on a pepper instead of an apple for a snack; it offers more vitamins and potassium and fewer calories. What a nutrition bargain! Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. 11 Created from apus on 2025-01-24 00:06:47.  Nancy Clark’s Sports Nutrition Guidebook Tomatoes and tomato sauce. In salads or on pasta or pizza, tomato products are another easy way to boost your veggie intake. They are good sources of potassium, fiber, and vitamin C (one medium-size tomato provides half the vitamin C you need each day); carotenes; and lycopene, a phytochemical that might protect against certain cancers. Tomato juice and vegetable juice are additional suggestions for fast-laners who lack the time to cook or an interest in cooking. They can enjoyably drink their veggies! Commercial tomato products tend to be high in sodium, however, so people with high blood pressure should limit their intake or choose the low-sodium brands. Some “salty sweaters,” however, welcome tomato or V8 juice after a hard workout; the sodium helps replace the sodium lost in sweat (see chapter 8). Cruciferous vegetables (members of the cabbage family). Cab- bage, broccoli, cauliflower, brussels sprouts, collards, kale, kohlrabi, turnip, and mustard greens may protect against cancer. Do your health a favor by regularly enjoying these choices. You can’t go wrong eating piles of these. If you are eating too few vegetables, be sure the ones you eat are among the best. The information in table 1.2 can guide your choices, as can the information in the salad section in chapter 4. Fruits Fruits add to the strong foundation of carbohydrate needed for your sports diet. Fruits are also rich in fiber, potassium, and many vitamins, especially vitamin C. The nutrients in fruits improve healing; aid in recovery after exer- cise; and reduce the risk of cancer, high blood pressure, and constipation. Copyright © 2013. Human Kinetics. All rights reserved. How Much Is Enough? The U.S. Dietary Guidelines recommend at least 1 1/2 cups of fruit or juice per day—this translates into only one or two standard pieces of fruit. The U.S. Centers for Disease Control and Prevention (CDC) encourages consuming even more to help prevent many of the diseases of aging. If you are a fruit minimalist, I recommend that you schedule it into your breakfast routine. An 8-ounce (240 ml) glass of orange juice and a medium banana on your cereal will cover your baseline fruit requirement for the entire day. Or whip up a smoothie with pineapple juice, frozen berries, banana, and yogurt; then pour it into a travel mug. Strive to consume even more fruit at other eating occasions throughout the day by having dried fruit instead of an energy bar for a preexercise snack, snacking on apple slices with peanut butter, or tossing some raisins into your salad. 12 Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. Created from apus on 2025-01-24 00:06:47.  Table 1.2 Comparing Vegetables Vitamin Vitamin Potassium Vegetable Amount Calories A (IU*) C (mg) (mg) Asparagus 8 spears cooked 25 1,200 9 270 Beets 1/2 cup boiled 35 30 3 260 Broccoli 1 cup cooked 55 2,415 100 455 Brussels sprouts 8 medium cooked 60 1,300 105 535 Cabbage, green 1 cup cooked 35 120 55 300 Carrot 1 medium raw 30 12,030 5 230 Cauliflower 1 cup cooked 30 15 55 175 Celery One 7-inch (18 cm) 5 180 2 105 stalk Corn 1/2 cup frozen 60 130 5 145 Cucumber 1/3 medium 15 105 3 145 Green beans 1 cup cooked 45 875 10 180 Kale 1 cup cooked 35 17,700 55 300 Lettuce, iceberg 7 leaves 15 525 3 150 Lettuce, Romaine 2 cups shredded 15 8,200 5 230 Mushrooms 1 cup raw pieces 20 0 0 315 Onion 1/2 cup chopped 30 2 5 115 Peas, green 1/2 cup cooked 65 640 10 215 Pepper, green 1 cup diced 30 550 120 260 Copyright © 2013. Human Kinetics. All rights reserved. Pepper, red 1 cup diced 45 4,665 190 315 Potato, baked 1 large with skin 290 30 25 1,645 Spinach 1 cup cooked 40 18,865 15 840 Squash, summer 1 cup cooked 35 380 10 345 Squash, winter 1 cup baked 75 10,700 20 500 Sweet potato 1 medium baked 100 21,900 25 540 Tomato 1 small raw 15 760 15 215 Recommended Men: >3,000 >90 >4,700 intake: Women: >2,310 >75 >4,700 *International units. Data from USDA National Nutrient Database for Standard Reference, 2011. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. 13 Created from apus on 2025-01-24 00:06:47.  Nancy Clark’s Sports Nutrition Guidebook Top Choices If daily fruit is not readily available—or if it spoils before you get around to eating it, the following tips will help you better balance your intake. Make the following fruit choices a top priority in your good nutrition game plan. Citrus fruits and juices. Whether as whole fruit or fresh, frozen, or canned juice, citrus fruits such as oranges, grapefruits, clementines, and tangerines surpass many other fruits or juices in vitamin C and potas- sium content. If the hassle of peeling an orange or a grapefruit is a deterrent for you, just drink its juice. Any fruit is better than no fruit! Yes, the whole fruit has slightly more nutritional value, but given the option of a quick glass of juice or nothing, juice does the job. Just 8 ounces (240 ml) of orange juice provides more than the daily reference intake of 75 milligrams of vitamin C; all the potassium you may have lost in an hour-long workout; and folic acid, a B vitamin needed for building protein and red blood cells. Choose the OJ with added calcium to give your bone health a boost. Bananas. This low-fat, high-potassium fruit is perfect for busy people, and it even comes prewrapped. Bananas are excellent for replacing sweat losses of potassium, an electrolyte (mineral) that also protects against high blood pressure. To boost your banana intake, add sliced banana to cereal, pack a banana in your lunch bag for a satisfying dessert (buy a Banana Saver to prevent it from getting squished), and keep bananas on hand for a quick and easy energy-boosting snack. My all-time favorite combination is banana with peanut butter, stoned-wheat crackers, and a glass of low-fat milk—a well-balanced meal or snack that includes four kinds of foods (fruit, nuts, grain, dairy), with a nice founda- tion of carbohydrate (banana, crackers) plus protein (peanut butter, milk) Copyright © 2013. Human Kinetics. All rights reserved. for the accompaniment. To prevent bananas from becoming overripe, store them in the refrigerator. The skin may turn black from the cold, but the fruit itself will be fine. Another trick is to keep (peeled) banana chunks in the freezer. They blend nicely with milk to make creamy smoothies. (See the recipe for fruit smoothie in chapter 25.) Without a doubt, bananas are among the most popular sports snacks. I once saw a cyclist with two bananas safely taped to his helmet, ready to grab when he needed an energy boost. Cantaloupe, kiwi, strawberries, and all other berries. These nutrient-dense fruits are also good sources of vitamin C and potassium. Many of my clients keep berries and chunks of melon in the freezer, ready to be made into a smoothie for breakfast or a pre- or postworkout refresher. 14 Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. Created from apus on 2025-01-24 00:06:47.  Building a High-Energy Eating Plan Dried fruits. Convenient and portable, dried fruits are rich in potassium and carbohydrate. They travel well; keep baggies of dried fruit and nuts (as in a trail mix) in your gym bag or car instead of yet another energy bar. If you are eating too little fruit, be sure that the fruit you eat is nutrition- ally the best. The information in table 1.3 can guide your choices. Table 1.3 Comparing Fruits Vitamin Vitamin Potassium Fruit Amount Calories A (IU) C (mg) (mg) Apple 1 medium 80 80 5 160 Apple juice 1 cup 115 2 2 250 Apricots 10 halved dried 85 1,260 1 400 Banana 1 medium 105 75 10 425 Blueberries 1 cup raw 85 80 15 115 Cantaloupe 1 cup pieces 60 6,000 65 475 Cherries 10 sweet 50 50 5 180 Cranberry juice 1 cup 140 20 110 35 Dates 5 dried 120 5 0 240 Figs 1 medium raw 35 70 1 115 Grapefruit 1/2 medium pink 50 1,415 40 165 Grapefruit juice 1 cup white 95 20 70 380 Grapes 1 cup 60 90 5 175 Honeydew melon 1 cup cubes 60 85 30 390 Copyright © 2013. Human Kinetics. All rights reserved. Kiwi 1 medium 45 60 65 215 Orange, navel 1 medium 70 350 83 230 Orange juice 1 cup fresh 110 500 125 500 Peach 1 medium 60 570 10 285 Pineapple 1 cup raw 80 95 80 180 Pineapple juice 1 cup 130 10 25 325 Prunes 5 dried 115 370 0 350 Raisins 1/3 cup 145 0 1 360 Strawberries 1 cup raw 50 20 90 235 Watermelon 1 cup 45 875 10 170 Recommended Men: >3,000 >90 >4,700 intake: Women: >2,310 >75 >4,700 Data from USDA National Nutrient Database for Standard Reference, 2011. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. 15 Created from apus on 2025-01-24 00:06:47.  Nancy Clark’s Sports Nutrition Guidebook The Nutrition Rainbow Strive to eat a variety of colors of fruits and vegetables. Different colors offer different kinds of the health-protective phytochemicals that are linked to reducing the risk of cancer and heart disease (see table 1.4). Table 1.4 Fruits and Vegetables by Colors Color Fruits Vegetables Red Strawberries, watermelon, cherries Red peppers, tomatoes* Orange Mango, peaches, cantaloupe Carrots, sweet potato, pumpkin Yellow Pineapple, star fruit Summer squash, corn Green Kiwi, grapes, honeydew melon, Peas, spinach, broccoli, avocado kale Blue or purple Blueberries, grapes, prunes Eggplant, beets White Banana, pears Garlic, onions *Technically, tomatoes are a fruit. Here are some tips for enjoying a more colorful diet. For breakfast, drink some orange juice, add frozen berries to your cereal, or whip together a smoothie. For lunch, include a handful of baby carrots, crunch on peppers instead of pretzels, or choose a vegetable or tomato soup. For a snack, keep dried apricots or pineapple in your desk, or sip on V8 juice. For dinner, smother pasta with tomato sauce, order pizza with extra peppers or broccoli, or choose a Chinese stir-fry with extra veggies. Copyright © 2013. Human Kinetics. All rights reserved. Organic Foods: Are They Better? Many of my clients wonder whether they should spend their food budgets on organic fruits and vegetables. Are organic foods better, safer, and more nutritious? According to a statement from the American Academy of Pediatrics (Forman, Silverstein, Committee on Nutrition, and Council on Environmental Health 2012), the simple answer is that organic foods can reduce exposure to pesticides and antibiotic-resistant bacteria, are better for the environment, are safer for farmers, and support small farms, but they are not significantly better in terms of nutritional value. No studies, to date, have proven that consuming an organic diet leads to improved health or lower risk of disease. (Smith-Spangler et al. 2012). Clearly, the debate over organic versus conventional farming goes beyond nutrition and health and into politics and personal values. Here’s a closer look at the story as we know it to date. 16 Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. Created from apus on 2025-01-24 00:06:47.  Building a High-Energy Eating Plan To start, the term organic refers to the way farmers grow and pro- cess fruits, vegetables, grains, meat, poultry, eggs, and dairy products. Only foods that are grown and processed according to USDA organic standards can be labeled organic. (Note: The food-label terms natural, hormone free, and free range do not necessarily mean organic.) Organic farmers do not use chemical fertilizers, insecticides, or weed killers on crops. Nor do they use growth hormones, antibiotics, or medications to enhance animal growth and prevent disease. Organic fruits and vegetables can cost more than standard produce by 30 percent or more. Are they worth the extra cost? In terms of taste, some athletes claim that organic foods taste better. In terms of nutri- tion, some research suggests that organic foods may have slightly more minerals and antioxidants than do conventionally grown counterparts, but the differences are insignificant (Winter and Davis 2006). You could adjust for the difference by eating a larger portion of the conventionally grown product. One reason to choose organic relates to reducing the pesticide content in your body and therefore the potential risk of cancer and birth defects. The U.S. Environmental Protection Agency has established standards that require a 100- to 1,000-fold margin of safety for pesticide residues. It has set limits based on scientific data that indicate the level at which a pesticide will not cause “unreasonable risk to human health.” Accord- ing to Richard Bonanno, PhD, agricultural expert at the University of Massachusetts at Amherst and a farmer himself, 65 to 75 percent of conventionally grown produce has no detectible pesticides. (When used properly and applied at the right times, pesticides degrade and become inert.) Results of testing vegetables from farms in Massachusetts showed no pesticide residues in 100 percent of the samples. Bonanno reported Copyright © 2013. Human Kinetics. All rights reserved. that only 0.5 percent of conventionally grown foods (but 3 to 4 percent of imported foods) are above EPA standards. A 2005 survey of 13,621 food samples revealed that pesticide residue exceeding the tolerance was 0.2 percent (USDA Pesticide Data Program 2006). Bonanno sees the term organic, in part, as a marketing ploy; organic foods are portrayed as safer and better. Yet, watchdog groups remind us that small amounts of pesticides can accumulate in the body, potentially increasing cancer risks, disrupting hormones, hindering reproduction, and contributing to birth defects. Pesticides may be of particular concern during vulnerable periods of growth, such as early childhood. Some question if they con- tribute to learning disabilities and hyperactivity. It remains unclear as to how much we can tolerate without being harmed. By choosing organic and “all natural” foods, you are likely eating fewer highly processed foods that may contain “obesogens.” Obesogens are Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. 17 Created from apus on 2025-01-24 00:06:47.  Nancy Clark’s Sports Nutrition Guidebook chemical compounds that may contribute to more and bigger fat cells. Obe- sogens, which are found in some packaged foods, drugs, and industrial products (such as plastics), may alter metabolic processes, disrupt hor- monal balance, and predispose some people to gain weight. Exposure to these chemicals in utero may explain, in part, why childhood obesity is on the rise, why even thin people are fatter than they used to be, and why morbid obesity, type 2 diabetes, and sex reversal in fish species (a sign of hormone disruption) are on the rise (Hollcamp 2012). We need more research on the role of obesogens, and on ways to reduce their presence in the environment. They are currently found in plastic, canned goods, and nonstick cookware (as well as some air fresheners, laundry products, and personal care products). Until more is known, this is another reason to keep choosing foods in their natural state, with less packaging. For more information, see the section Obesogens in appendix A. So what’s a hungry but poor athlete to do? Eat a variety of foods to minimize exposure to a specific pesticide residue. Carefully wash and rinse fruits and vegetables under running water; this can remove 99 percent of any pesticide residue (depending on the food and the pesticide). Peel foods such as apples, potatoes, carrots, and pears (but keep in mind that this also peels off important nutrients). Remove the tops and outer portions of celery, lettuce, and cabbage. Buy organic versions of the foods you eat most often, such as apples if you are a five-a-day apple eater. Copyright © 2013. Human Kinetics. All rights reserved. According to experts at the watchdog Environmental Working Group (2012), the government’s levels of allowable pesticides is too liberal. Yet, they agree that the health benefits of eating more fruits and veggies out- weigh the known risks of consuming pesticide residue. They recommend that you buy organic versions of the fruits and veggies that are known to have the highest pesticide residue (although they are still within the EPA’s limits). On their “dirty dozen” list are apples, celery, bell peppers, peaches, strawberries, imported nectarines, grapes, spinach, lettuce, cucumbers, blueberries, and potatoes. To save money, choose conventionally grown versions of the “clean dozen” (with little or no pesticide residue or nonedible skins that get removed): kiwi, pineapple, mango, cantaloupe (domestic), sweet potato, asparagus, avocado, cabbage, eggplant, onion, sweet corn, and green peas. 18 Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. Created from apus on 2025-01-24 00:06:47.  Building a High-Energy Eating Plan There are also important reasons to buy organic—preferably locally grown organic— other than health reasons. Buying locally grown organic foods helps sustain the earth and replenish its resources. It also supports small farms and helps farmers earn a better living. Otherwise, farmers can easily be tempted toE6009/Clark/Fig.1.A/465301/JenG/R2 sell their land for house lots or industrial parks—and there goes more unpolluted beautiful open green space that we would Copyright © 2013. Human Kinetics. All rights reserved. otherwise enjoy when biking, running, and playing outside. Yet, if you buy organic foods from a large grocery store chain, you should think about the whole picture. Because organic foods are in demand, they may need to be transported thousands of miles. This transportation process consumes fuel, pollutes the air, and hinders the establishment of a better environment. Does this really fit the ideal vision of organic? The compromise is to buy any kind of locally grown produce whenever possible. Dairy and Calcium-Rich Foods Dairy foods such as low-fat milk, yogurt, and cheese are not only quick and easy sources of protein but also rich in vitamin D (if fortified) and calcium, a mineral that is particularly important, not only for growing children and teens but also for women and men of all ages. A diet rich in Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. 19 Created from apus on 2025-01-24 00:06:47.  Nancy Clark’s Sports Nutrition Guidebook calcium and vitamin D helps maintain strong bones, reduces the risk of osteoporosis, and protects against high blood pressure. Vitamin D may be helpful in preventing and treating diseases other than cancer, such as fibromyalgia, diabetes mellitus, multiple sclerosis, and rheumatoid arthritis (Lappe et al. 2007). Dairy products are not the only natural sources of calcium, but they tend to be the most concentrated and convenient sources for those who eat on the run. If you prefer to limit your consumption of dairy products because you are lactose intolerant or are biased against dairy, you may have difficulty consuming the recommended intake of calcium from natural foods. For example, to absorb the same amount of calcium that you would obtain from one glass of milk, you’d need to consume either 3 cups of broccoli, 8 cups of spinach, 2 1/2 cups of white beans, 6 cups of pinto beans, 6 cups of sesame seeds, or 30 cups of unfortified soy milk. Calcium-fortified foods, such as calcium-enriched soy milk, orange juice, and breakfast cereals such as Total, can help you reach your calcium Fact or Fiction A calcium supplement is an easy alternative source of calcium for people who don’t like to drink milk. The facts: Calcium supplements are incomplete substitutes for calcium-rich dairy or fortified soy products. Low-fat milk and yogurt offer a full spectrum of important vitamins, minerals, and protein; a calcium supplement offers only calcium (and maybe vitamin D). Dairy milk, for example, is rich in not only calcium and vitamin D but also potassium and phosphorous—nutrients that work in combination to Copyright © 2013. Human Kinetics. All rights reserved. help your body use calcium. Milk is also one of the best sources of riboflavin, a vitamin that helps convert the food you eat into energy. Active people, who generate more energy than their sedentary counterparts, need more riboflavin. If you avoid dairy products, your riboflavin intake is likely to be poor. Granted, taking a calcium supplement is better than consuming no calcium, bit it might cause other problems, like an increased risk of heart attack. Hence, I highly recommend a nutrition consultation with a registered dietitian to ensure appropriate calcium intake from your daily food choices. This nutrition professional can help you optimize your diet so you get the right balance of all the nutrients you need for good health and optimal sports performance. (See the Dietitian section in appendix A for information on finding a registered dietitian in your area.) 20 Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. Created from apus on 2025-01-24 00:06:47.  Building a High-Energy Eating Plan goals. Table 1.5 lists a few of the most common calcium sources and the amount of the source that provides a serving of calcium (300 mg). The table also provides the amount of vitamin D supplied by these sources. Fat-free or low-fat milk (cow’s or soy) and other foods rich in calcium and vitamin D should be an important part of your diet throughout your lifetime. Table 1.5 Calcium Equivalents Amount needed for Vitamin D (IU) Calcium-rich foods 300 mg calcium* Target intake = 400-600 IU Dairy Milk (fortified) 1 cup (240 ml) 100 Milk powder 1/3 cup (40 g) dry 90 Yogurt 8 oz (230 g) 0-115 Cheese, cheddar 1.5 oz (45 g) 10 Cottage cheese 2 cups — Frozen yogurt, soft 1 1/2 cups 10 serve Pizza, cheese 2 slices — Protein Soy milk, enriched 1 cup (240 ml) 40-120 Tofu 5 oz (150 g) — Salmon, canned with 4 oz (120 g) 440 bones Sardines, canned with 3 oz (90 g) 160-300 bones Copyright © 2013. Human Kinetics. All rights reserved. Almonds 3/4 cup (90 g) — Vegetables Broccoli, cooked 3 cups (500 g) — Collard or turnip greens, 1 cup (200 g) — cooked Kale or mustard greens, 1 1/2 cups (200 g) — cooked Bok choy 2 cups (240 g) — Calcium-fortified foods Total cereal 1 cup (30 g) 40-70 Orange juice, calcium 1 cup (240 ml) 140 and D enriched *300 milligrams is considered one serving of dairy foods. Data from USDA National Nutrient Database for Standard Reference, 2011. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 2013. ProQuest Ebook Central, http://ebookcentral.proquest.com/lib/apus/detail.action?docID=3011986. 21 Created from apus on 2025-01-24 00:06:47.  Nancy Clark’s Sports Nutrition Guidebook Because your bones are alive, they need calcium and vitamin D daily. Children and teens need calcium for growth. Adults also need calcium to maintain strong bones. Although you may stop growing by age 20, you don’t reach peak bone density until age 30 to 35. The amount of calcium stored in your bones at that age is a critical factor in your susceptibility to fractures as you grow older. After age 35, bones start to thin as a normal part of aging. A calcium-rich diet, in combination with resistance exercise and strong muscles, can slow this process. How Much Is Enough? As you can see in table 1.6, calcium needs vary according to age; growing teens need four servings, and most adults need three servings. This may seem like a lot if you are not a milk drinker, but even weight-conscious athletes can easily consume the recommended daily minimum of three servings of low-fat dairy foods for only 300 calories. Try to get at least half, if not all, of your calcium requirements from food. Some people have trouble digesting milk because they lack an enzyme (lactase) that digests milk sugar (lactose). These lactose-intolerant people can often tolerate yogurt (particularly Greek yogurt), hard cheeses such as cheddar and parmesan, or even small amounts of milk taken with a meal. Table 1.6 Calcium Requirements Age Calcium target (mg) Number of servings Children 1-3 years 700 2.5 4-8 years 1,000 3.5 Copyright © 2013. Human Kinetics. All rights reserved.