Conscious Choice: From Weekend Warrior to Super Athlete

September 2004 | Health Conscious

From Weekend Warrior to Super Athlete

by Bonnie C. Minsky

Every week I see new clients who proudly announce: “I am training for a marathon” or a “long-distance cycling race” or “a triathlon.” My response is always: “Tell me about your nutritional program.” Most of the time they’re doing nothing more than drinking a lot of water or sports drinks and taking carbohydrate gels. This is not enough. Without a sound nutritional program, would-be super athletes may be setting themselves up for serious consequences, including death.

Physical training just isn’t enough when intense activity is involved. Anyone who is serious enough to take the time to train needs to have a sound nutritional regimen. Following are some guidelines that will help you remain healthy during endurance sports and training:

* Forget a low-carbohydrate diet. For endurance activities (marathons, triathlons, long-distance cycling), a low-carbohydrate diet (below 20 percent of total caloric intake) is associated with a decrease in muscle glycogen (sugar) stores. This, in turn, compromises performance and recovery. Sports nutrition experts recommend that 50-60 percent of the diet should come from carbohydrates.

Consume enough dietary fat. A daily caloric intake of 15 percent or less of dietary fat will reduce endurance levels dramatically. A daily minimum of 20-30 percent of dietary fat is necessary to allow for a consistent energy reserve. Nutrient-dense fats, such as nut/seed mixtures, olive oil, avocado/guacamole, and omega-3 fats are ideal choices.

* Drink the correct fluids. Fluid intake plays a critical role in maintaining optimum health and physical performance. Fluid replacement beverages should contain important electrolytes (including magnesium) and extra carbohydrates if the activity is intense and more than 50 minutes in length. The fluids’ carbohydrate percentage should be about six to eight percent. The American College of Sports Medicine and the National Athletic Trainers’ Association recommend that athletes drink at least 17 ounces of fluid two to three hours before intense exercise and an additional seven to ten ounces of fluid 10-20 minutes before exercise. The amount of fluid consumed during an endurance activity should be based on the rate of fluid lost through sweating and urinating. For every pound lost, about six ounces of fluid are needed to replenish bodily stores.

* Don’t drink too much. Over-hydration (excess fluid intake) is becoming a serious problem because most endurance athletes believe that dehydration is their biggest enemy. However, there have been many hospitalizations and even deaths of marathon runners caused by over-hydration. The death of a female runner in the March 2002 Boston Marathon proved to be from hyponatremia (a diminished amount of sodium in the blood) caused by over-hydration. The same cause was attributed to the death of a Colorado woman who ran the 1998 Chicago Marathon. Signs to watch for include a severe headache, bloating, puffiness from water retention (i.e. tight shoes, rings, and watches), confusion, and seizures. To prevent over-hydration, it is important not to drink more than you sweat and urinate. In addition, eating a sodium-rich diet in the days leading up to a strenuous endurance activity should allow you to retain fluids more efficiently.

* Eat protein and carbohydrate-rich foods within one hour following any endurance exercise. In the early 1990s, research proved that intake of combined carbohydrate-rich and protein-rich foods improved muscle glycogen restoration 38 percent more than carbohydrate-rich foods alone. Protein also helps repair muscle damage. Meatless diets may be a red flag for protein, iron, and zinc deficiencies. Vegetarian athletes should seek nutritional counseling to optimize their endurance activity performance.

* Maintain magnesium levels. Magnesium is the most critical nutrient for serious athletes because it is an electrolyte essential for muscle and heart metabolism. In addition, it assists with nerve transmission, conversion of macronutrients to energy, and is necessary for potassium absorption into cells. Depletion of magnesium results in loss of cellular potassium even when potassium intake is adequate. Seventy-five to 90 percent of all people living in the United States are low in magnesium intake. It is depleted so dramatically with intense physical activity that it can take up to three months to replenish magnesium stores from dietary sources alone! Very few sports drinks, except Metagenics Endura, contain magnesium. Depleted magnesium levels can cause you to collapse and/or lead to heart arrythmias, breathing problems, severe muscle cramps and even death. Every serious athlete needs at least 300-400 mg. daily in supplement form. Magnesium-rich foods, such as avocado, nuts/seeds, bananas, kiwi, and dark green vegetables, should also be consumed regularly.

Disclaimer: This column is for information only and no part of its contents should be construed as medical advice, diagnosis, recommendation, or endorsement by Ms. Minsky.

Bonnie Minsky is a Licensed and Certified Nutrition Specialist, Public Health Educator and Certified menopause Educator with a private practice in Northbrook, IL. She can be reached at nutritionalconcepts.com.

Recommend this page to a friend

Top Ten pages recommended to friends: