HOW TO USE GELS FOR ENDURANCE ATHLETES

January 9, 2025 by amystephens

How to Use Gels for Endurance Athletes

Gels are a compact and convenient way to deliver easily digestible carbohydrates during endurance sports like running, cycling, swimming, or triathlons. They provide quick energy to fuel your performance and help you maintain steady energy levels throughout your activity. Here’s a breakdown of the key factors to consider when selecting the best gels for your events.

During exercise, your body relies on glycogen, the stored form of carbohydrate, as a primary fuel source. After glycogen stores are depleted, your body requires additional carbohydrate fuel from gels. Here’s why gels are essential:

Prevent “Hitting the Wall”:

Your glycogen stores provide enough energy for about 90 minutes of continuous exercise.

After glycogen is depleted, you experience a significant drop in energy levels, often referred to as “hitting the wall.”

Sustain Energy Levels:

Gels provide a quick source of easily digestible carbohydrates to replenish glycogen stores and maintain steady energy.

Delay Fatigue:

By keeping your energy supply consistent, gels help delay the onset of fatigue, allowing you to maintain a steady pace during long endurance events.

Improve Performance:

A steady carbohydrate intake ensures your body has the fuel it needs for both physical and mental performance, crucial for sustaining endurance activities like marathons, triathlons, or open-water swims.

Differences Between Gels

Carbohydrate Content

Most gels contain 20–40 grams of carbohydrates, usually a mix of fructose and glucose (dextrin) for quick absorption and energy delivery.

Natural gels (e.g., maple syrup or honey) provide the same sugars from natural sources.

Rapid Absorption

The combination of fructose and glucose ensures faster energy uptake, helping sustain energy during prolonged exercise.

Easily Digestible

Gels bypass the slow digestion of solid foods, reducing the risk of gastrointestinal (GI) issues like nausea or bloating.

Electrolytes

Gels vary in their electrolyte content (sodium, potassium, magnesium, calcium), which are crucial for energy generation, blood pressure regulation, and muscle function.

Sodium is the most critical, as it is lost in the greatest amounts through sweat.

Always check labels to ensure the gel meets your electrolyte replacement needs.

Taste

Available in a wide range of flavors, from fruity to savory.

Testing different flavors can prevent palate fatigue during long events.

Texture

Gels vary in texture:

Aqueous (easier to swallow).

Thick, honey-like (requires more effort to ingest).

Jell-o-like (a unique option for those who prefer a different consistency).

Some newer gels are hydrated, eliminating the need to drink water when consuming them.

Additional products include chews and sports drinks that deliver carbohydrate in a different form.

Caffeine Content

Caffeine enhances performance by reducing perceived exertion and delaying fatigue.

Gels may contain up to 100 mg of caffeine per serving.

Recommended daily caffeine intake for performance is 3–5 mg/kg body weight.

Excessive caffeine can cause GI issues, shakiness, or heart palpitations, so it’s essential to read labels and track your intake.

Cost

Prices range from $1.50 to $4.50 per gel.

Frequent use during training and racing can add up over time. Consider budgeting for your endurance events.

Tips for Choosing the Right Gel

Match the carbohydrate and electrolyte content to your event’s duration and intensity.

Test different flavors and textures during training to find what works best.

Monitor your total caffeine intake if using caffeinated gels.

Why Are Gels Better Than Food During Exercise?

During exercise, blood flow is redirected from the digestive system to working muscles and lungs, making it harder to digest solid foods. Gels provide an advantage because:

They require minimal digestion, allowing energy to be absorbed and used quickly.
Solid foods take longer to break down, and undigested food can cause GI issues like:
- Nausea
- Bloating
- Diarrhea
- Vomiting

Gels are designed to fuel workouts efficiently and avoid these digestive problems.

When to Use Gels

Before Exercise: A gel 5–15 minutes before starting can provide an energy boost.

During Exercise:

Take your first gel within the first 30–45 minutes of exercise to keep up steady energy levels and prevent early fatigue.
Continue by taking one gel every 30–45 minutes during activities lasting longer than 60–90 minutes to sustain energy.

Avoid This Common Mistake:

Don’t wait too long to take your first gel. Delaying can lead to an energy deficit that’s hard to recover from, making it difficult to maintain performance.

The Best Ways to Carry Gels During Endurance Events

For endurance activities, carry gels in a way that’s both secure and easily accessible. Here are some effective options:

Where to Stash Gels

Pockets:
- Use the small pockets found in running shorts, tights, or jackets.
- Many running belts or hydration packs also have gel-specific compartments.
Hats or Headbands:
- Tuck gels into the band of your hat or headband for quick access.
Gloves:
- In cold weather, stash gels inside gloves with built-in pockets or tuck them securely into the cuff.
Sports Bras:
- Many sports bras have hidden pockets ideal for storing gels during long runs.
Shorts or Tights with Gel Loops:
- Use running shorts or tights designed with loops or slots specifically for gels.
Running Belts or Armbands:
- Invest in a lightweight running belt or armband to carry multiple gels without impacting your movement.
Use gels provided on the course:
- Check the race website to see which gels will be offered and how often.
- If you plan to use them, practice with those gels during training to ensure you can tolerate them.
- Take advantage of the gels provided on the course to reduce the number you need to carry.

Practice

Test During Training: Use your long runs and tempo workouts to practice carrying and consuming gels.

Refine Your Technique: Practice opening gels on the move to avoid fumbling during the event.

Evaluate Comfort: Ensure your chosen carrying method doesn’t cause discomfort, chafing, or shifting during activity.

By practicing during training, you’ll develop a system that feels natural and effective, ensuring you’re well-prepared for race day.

Should Athletes Use a CGM? A Look at the Benefits and Drawbacks

November 5, 2024 by amystephens

Should Athletes Use a CGM? A Look at the Benefits and Drawbacks

A Continuous Glucose Monitor (CGM) is a medical device designed to deliver real-time measurements of glucose (sugar) levels in the body. Although it is mainly utilized by individuals with diabetes to regulate their blood sugar, it has also become increasingly popular among athletes and health enthusiasts. While these devices offer a wealth of data, it’s crucial to consider how that information will be applied effectively. Here’s how it works and its main components:

How CGM Works

Sensor Insertion: A small sensor is inserted under the skin, typically on the abdomen or the back of the arm. This sensor measures glucose levels in the interstitial fluid (the fluid between cells) rather than directly in the blood.
Continuous Monitoring: The sensor continuously measures glucose levels, usually every few minutes, providing a real-time view of fluctuations throughout the day and night.
Data Transmission: The sensor sends glucose data to a receiver or a smartphone app via Bluetooth or other wireless technologies. This allows users to see their glucose levels in real-time, track trends, and receive alerts for high or low levels.
Calibration: Some CGMs require periodic calibration with a fingerstick blood glucose meter, while others do not, depending on the model.

Components of a CGM System

Sensor: The small device that is placed under the skin to measure glucose levels.
Transmitter: A component that attaches to the sensor and sends the glucose data wirelessly to a display device.
Display Device: This could be a standalone monitor, a smartphone, or a smartwatch that receives the data and displays glucose readings.

Benefits of Using a CGM

Real-Time Data: Provides continuous monitoring, allowing users to respond quickly to fluctuations in glucose levels.
Trend Analysis: Helps identify patterns in glucose levels in response to food, exercise, stress, and other factors.

Popular CGM Brands

Some well-known CGM systems include:

Dexcom: Offers a range of CGM products with various features, including a mobile app for tracking.
Freestyle Libre: Known for its simple sensor application and a focus on ease of use.
Medtronic: Provides integrated systems that often work in conjunction with insulin pumps.

Using a Continuous Glucose Monitor (CGM) can be beneficial for athletes, especially those involved in endurance sports or those with specific dietary and training goals. Here are some key considerations for athletes thinking about using a CGM:

Potential Benefits of Using a CGM for Athletes:

Real-time Glucose Monitoring: CGMs provide continuous, real-time glucose data, helping athletes understand how their blood sugar levels fluctuate throughout training and competition.
Optimizing Nutrition: By tracking glucose levels, athletes can fine-tune their nutrition strategies to enhance performance, avoid crashes, and ensure they’re fueling adequately before, during, and after workouts.
Identifying Patterns: Athletes can identify how different foods, hydration levels, and exercise intensities affect their glucose levels, allowing for personalized dietary adjustments.
Avoiding Hypoglycemia: For athletes, especially those in sports with high energy demands, monitoring glucose levels can help prevent hypoglycemic episodes, which can impair performance.
Recovery Monitoring: After intense workouts, monitoring glucose levels can provide insights into recovery and metabolic response, helping athletes optimize their post-workout nutrition.
Managing Stress Responses: CGMs can help athletes understand how stress (from training, competition, or other life factors) affects their glucose levels, allowing for better stress management techniques.

Considerations and Potential Drawbacks:

Cost: CGMs can be expensive, and not all insurance plans cover them, making them a financial consideration for many athletes. Dexcom (Supersapien) may cost $300-400 for the device and $150-200 for the subscription. Freestyle libre (Lingo) costs about $75 per sensor, each one lasting up to 14 days. Additional costs include: $150 per month, plus a one time $60 fee for the reader.
Learning Curve: Athletes may need time to learn how to interpret CGM data effectively and integrate it into their training and nutrition regimens.
Over-reliance: There’s a risk of becoming overly focused on glucose levels, which might lead to anxiety or second-guessing nutrition and training decisions.
Not for Everyone: While CGMs can provide valuable information, they may not be necessary for all athletes, especially those who do not have blood sugar management issues.
Lag time: CGMs placed on the arm (Freestyle Libre) measures glucose in interstitial fluid, which can be delayed compared to blood glucose, especially during rapid changes (like after eating or during exercise). This lag is generally about 5-10 minutes, so the device might not immediately capture sudden spikes or drops.
Factors Affecting Accuracy: Certain factors, like dehydration, sensor placement, compression (from lying on it or tight clothing), and high temperatures can reduce accuracy. Users also tend to get better readings when it’s kept at a consistent temperature.
Stress affects blood sugar readings: Other factors that can lead to fluctuations in blood sugar, apart from food, include stress hormones like cortisol and adrenaline. These hormones may rise during periods of illness, physical or mental stress, medication use (such as steroids), menstrual cycles, or hormonal imbalances. Analyzing CGM data can make it challenging to differentiate between fueling and the body’s normal response to stress.

Conclusion:

Ultimately, the decision to use a CGM should be based on individual goals, health conditions, and the nature of the sport. Athletes interested in using a CGM should consider consulting with a sports nutritionist or a healthcare professional to tailor the use of glucose monitoring to their specific needs and training goals.

Caffeine to improve athletic performance

October 15, 2024October 10, 2024 by amystephens

Caffeine to improve athletic performance

Studies have shown an improvement in sports performance when caffeine is consumed before exercise (Clarke, 2018). Here are details about how caffeine works and the safe and effective dose that yields the best results.

How it works:

Caffeine blocks adenosine receptors that, in turn, prevent you from feeling tired. By blocking adenosine receptors, you can feel less pain, increase neuro-excitability, and improve your ability to focus which can lead to ergogenic effects on exercise performance.

Benefits:

Reduces perception of pain and fatigue
Mobilizes fat to use for energy, sparing glycogen
Increasing alertness (reaction time and mood)

Risks:

Effects of too much caffeine can cause jitteriness, shakiness, upset stomach, or reflux. None of these symptoms are ideal before or during a race. Be sure to test out caffeine dose and response before race day.

Dose:

The effective dose of caffeine is 3-6 mg/kg about one hour before competition which is approximately 200-400 mg for a person weighing 150 pounds (70kg) which is equivalent to a tall coffee from Starbucks.

There is a bigger performance benefit when caffeine is reduced prior to competition (Beaumont).

Form:

The amount of caffeine in energy bars, gels and medications tends to be standardized, while the amount in coffee and tea can vary considerably. Be sure to read labels and know how much you are consuming.

Some energy drinks or pre-workout beverages might have caffeine listed as one of these ingredients:

Green tea extract

Guarana

Guayaki yerba mate

Guayusa

Cola nut

Cacao

College athletes:

Caffeine is a banned substance by the NCAA. A urinary caffeine concentration exceeding 15 micrograms per milliliter (corresponding to ingesting about 500 milligrams, the equivalent of six to eight cups of brewed coffee, two to three hours before competition) results in a positive drug test.

* Caffeine content varies among brewing methods. See chart below.

Olympic level athletes:

Caffeine is permitted in sports governed by the World Anti-Doping Agency (WADA).

Food-first approach:

The perception of having increased energy from caffeine will not replace the actual energy provided from food. Successful athletic performance is dependent on a nutrition plan that meets your energy and nutrient needs through food first. Caffeine can be used to improve performance and will be most effective if energy needs are met with food-first.

References

Beaumont R, Cordery P, Funnell M, Mears S, James L, Watson P. Chronic ingestion of a low dose of caffeine induces tolerance to the performance benefits of caffeine. J Sports Sci. 2017 Oct;35(19):1920-1927. doi: 10.1080/02640414.2016.1241421. Epub 2016 Oct 20.

Clarke ND, Richardson DL, Thie J, Taylor R. Coffee Ingestion Enhances 1-Mile Running Race Performance. International Journal Sports Physiology and Performance. 2018;13(6):789-794.

Davis JK, Green JM. Caffeine and anaerobic performance: ergogenic value and mechanisms of action. Sports Med. 2009;39:813–832.

Laurent D, Schneider KE, Prusaczyk WK, et al. Effects of caffeine on muscle glycogen utilization and the neuroendocrine axis during exercise. J Clin Endocrinol Metab. 2000;85:2170–2175.

McLellan TM, Bell DG. The impact of prior coffee consumption on the subsequent ergogenic effect of anhydrous caffeine. Int J Sports Nutr Exerc Metab. 2004;14:698–708.

Spriet LL. Exercise and sport performance with low doses of caffeine. Sports Med. 2014;44:175–184.

Talanian JL, Spriet LL. Low and moderate doses of caffeine late in exercise improve performance in trained cyclists. Appl Physiol Nutr Metab. 2016 Aug;41(8):850-5.

Wiles JD, Bird SR, Hopkins J, Riley M. Effect of caffeinated coffee on running speed, respiratory factors, blood lactate and perceived exertion during 1500-m treadmill running. Br J Sports Med. 1992; 26:116–120.

Guide to Carb Loading for a Marathon

November 19, 2024October 1, 2024 by amystephens

Guide to carb loading for a marathon

Plan, Prepare, and Prioritize Your Nutrition

Especially during taper week, it’s crucial to stay organized and mindful of your diet, particularly if you’re balancing a busy schedule. Even though we’re running less in the taper, nutrition is just as important as our bodies absorb all the training we’ve put in during our training cycle.

The Importance of a Successful Carbohydrate Loading

A well-executed taper can improve performance by 2-3% (as noted by Hawley), but it may also cause anxiety as you decrease your workload and question your readiness. Workouts get shorter, and hunger levels fluctuate, leading to self-doubt. However, trust the process—this reduction in intensity helps your muscles recover and adapt, restoring glycogen to maximum capacity. The greater the amount of glycogen present in your body, the greater your body’s capacity to run faster for a longer period. Fully stocked glycogen stores can significantly enhance your ability to endure the 26.2-mile journey and potentially boost your performance.

As I tapered for my first marathon, focusing on carbohydrates was key. I relied on foods like bagels, oatmeal, pasta, dried fruits, and sports drinks in the week leading up to race day. When I hit the 20-mile mark and still felt strong, I knew my fueling strategy had worked, helping me finish with an Olympic Trials qualifying time.

– Katy Kunc, Professional runner and Olympic Trials Qualifier 2022

Photo: IG @runninphotog

What is carbohydrate loading?

Carbohydrate loading represents the final phase of your marathon training plan. Over the course of a marathon training cycle, you train your body to adapt to running longer distances. Those longer distances are fueled by glucose from carbohydrates, which your body breaks down to provide energy to your working muscles. This glucose is stored within the body as glycogen and serves as the primary fuel source during a marathon and especially during the last few miles of your race. Achieving effective carbohydrate loading involves consuming ample carbohydrate-rich meals in the days leading up to your race to ensure your glycogen stores are at their maximum capacity. This requires careful attention to meal planning and food preparation as the race day approaches. This can be anxiety producing, especially as you must continue eating while logging fewer miles.

What are the benefits of carbohydrate loading?

Carbohydrate loading allows the body to maximize adaptations, fully restore glycogen levels, and boost overall performance. By prioritizing these factors, athletes can enhance their endurance, ensure glycogen stores are at their highest, and effectively power through the final 10k of a 26.2-mile marathon. It is normal to gain weight during this period of the training cycle. Change in weight when carb loading:

A shift in your body weight is probably a result of rising glycogen levels. Because glycogen retains water, you may observe a minor uptick in your body weight.
Have confidence in your fitness level. A change in weight is not an indication of a decrease in physical activity.
As you get closer to race day, you will be eating more carbohydrates than you’re used to and exercising less. It’s okay for your body to feel different.
Even if you’re not trying to gain fitness, your body is still working to retain muscle which is heavy.
Instead of thinking about numbers and weight, think about which nutrients are important to crush your 26.2.

What should you eat during race week?

As the week progresses, steadily increase the amount of carbohydrates in your diet.
It’s essential to stick to the foods you usually eat but increase the carbohydrate portion in each meal. There’s no need to change the types of foods in your regular diet. There’s less of an emphasis on post-run refueling because your runs are less demanding.
Consume a carbohydrate-rich diet to fully replenish glycogen stores. Research suggests a guideline of 4-5 grams of carbs per pound of body weight daily. For a 150-pound individual, that equates to around 600 grams of carbohydrates. However, if your usual diet is low in carbs, suddenly increasing carb intake may lead to bloating, distention, and sluggishness. Include: bread, pasta, rice, potatoes, oats, cereals, fruit, beans, and lentils.
It’s okay to gain a couple of pounds this week. Carbohydrates hold on to water which can increase your weight but give you an extra edge when racing 26.2. Each gram of glycogen holds 3 grams of water (Fernandez).
Eat every 3-4 hours to maintain adequate glycogen levels. This can consist of small meals throughout the day or three meals along with three snacks. Doing so will promote tissue repair, maximize muscle strength, and

Race week meal ideas:

Breakfast

Eggs with potatoes and toast

Granola bowl with fruit and yogurt

Smoothie – recipes

Toast with peanut butter and banana

Frozen waffles with fruit and syrup

French toast and side of yogurt

Oatmeal with nut butter and fruit

Baked banana oats with fruit

Toast with avocado and hemp seeds

Cinnamon raisin bagel with almond butter or peanut butter

Lunch

Wrap with hummus or turkey

Quesadilla

Burrito bowl

Smoothie and bagel

Pasta with protein

Rice bowl with protein and vegetables

Snack ideas

Bars – cliff, kind, Rx

Toast with peanut butter and banana

Toast with nutella

Crackers with peanut butter

Yogurt with fruit

Tortilla chips with hummus

Rice cake with peanut butter and banana

Trail mix

Fruit or dried fruit

Popcorn

Energy bites – recipes

Dinner

Grilled salmon or chicken with baked potato + fruit

Sushi

Pasta

Rice and beans

Burrito

Soba noodles

Chicken or tofu fried rice

Burger (veggie, beef, turkey) on bun with baked potato

Stuffed baked potato (white or sweet potato) topped with yogurt

How do you eat if you’re traveling for a race?

When traveling for the marathon, pack these essentials:

Energy bars (Cliff, Rx, etc.)
Fruits like bananas
Peanut butter for quick snacks
Crackers and pretzels
Favorite breakfast foods (bagels, oatmeal)
Hydration options (water, Gatorade, electrolytes)

Book dinner reservations in advance, aiming for places that offer pasta, rice, or potatoes, like Italian, Chinese, or American bistro-style restaurants. A solid meal the night before the marathon can significantly impact your performance.

What should you eat the night before a marathon?

Aim to eat dinner early so you have plenty of time to digest.
Try to eat familiar foods that you’ve had in the past.
If you are prone to reflux, avoid common irritants such as tomato sauce, fatty foods, dairy or spicy foods.

Early Dinner

Pasta, rice, potatoes, bread with protein

Bedtime Snack

Salty crackers like pretzels or saltines

What should you eat on race day?

3- 4 Hours Before Race

Have a carb-rich meal with some protein, such as a bagel with peanut butter and a banana, or oatmeal with fruit.

2-3 Hours Before

Consume a smaller meal (~100g carbs), like a bagel and banana or a Cliff bar with fruit.

1 Hour Before

A small snack like a piece of fruit or a Honey Stinger waffle.

15 Minutes Before (optional)

Take a gel, chew, or liquid carb source.

Trust in your preparation, nutrition, and tapering process—these final adjustments will help you feel strong and ready on race day.

By following these guidelines for carbohydrate loading and tapering, you can optimize your nutrition and readiness for marathon day. Have a great race!

References

Fernández-Elías VE, Ortega JF, Nelson RK, Mora-Rodriguez R. Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans. Eur J Appl Physiol. 2015 Sep;115(9):1919-26. doi: 10.1007/s00421-015-3175-z. Epub 2015 Apr 25. PMID: 25911631.

Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance. An update. Sports Med. 1997 Aug;24(2):73-81. doi: 10.2165/00007256-199724020-00001. PMID: 9291549.

Sherman WM, Costill DL, Fink WJ,Miller JM. Effect of exercise-diet manipulation on muscle glycogen and its subsequent utilization during performance. Int J Sports Med 1981;2(2):114-8.

Stellingwerff T, Cox GR. Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. Appl Physiol Nutr Metab. 2014 Sep;39(9):998-1011. doi: 10.1139/apnm-2014-0027. Epub 2014 Mar 25. PMID: 24951297.

Stellingwerf T. Case study: Nutrition and training periodization in three elite marathon runners. Int J Sport Nutr Exerc Metab. 2012 Oct;22(5):392-400. doi: 10.1123/ijsnem.22.5.392. PMID: 23011657.

Don’t Wait: Understanding Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability (LEA)

October 18, 2024August 26, 2024 by amystephens

Don't Wait: Understanding Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability (LEA)

By Kate Cochran, Nutrition Intern, NYU Track and Field

When I first learned about low energy availability (LEA) and relative energy deficiency in sport (RED-S) at twenty-one, I was four years deep into my distance running journey. It was while reading “How She Did It” by renowned female distance athletes Molly Huddle and Sara Slattery, both esteemed Olympians themselves, where I first learned about the syndrome. It was something I wish I knew when I began running at sixteen. I firmly believe it’s essential for every female athlete to familiarize themselves with RED-S early on, considering its potential impact on their athletic path.

LEA, or Low Energy Availability, is a condition where the body lacks sufficient energy to sustain vital physiological functions, jeopardizing overall health. It occurs when caloric intake fails to match the increased demands of intensified training, such as higher mileage or more strenuous workouts. Counting calories, restricting necessary food groups, waiting too long to eat after exercising, running on an empty stomach, and skipping meals can often result in LEA. When your energy availability is low, your performance in sport will likely suffer. In short, being in a constant state of low energy availability will prevent you from reaching your potential in sport.

Some symptoms of RED-S and LEA are:

Frequent illnesses (common cold, stomach bugs)
Recurring injuries
Regularly feeling tired and sluggish in and after training
Absent or irregular periods
Poor concentration
Low mood
Underperforming in training and competition
Loss of enjoyment from sports
Poor sleep

Being in a prolonged state of low energy availability will eventually lead to RED-S. RED-S is a broader syndrome encompassing LEA as one of its components. RED-S involves a spectrum of health and performance issues resulting from prolonged low energy availability, affecting not only physical health but also metabolic, hormonal, and psychological aspects, ultimately impairing athletic performance. In addition to LEA, RED-S may involve disruptions in menstrual function, bone health, immunity, cardiovascular health, and psychological well-being.

Those at risk for RED-S are typically female endurance athletes, and anyone who is cutting calories while playing a high demand sport.

How to treat RED-S:

Ensure you’re consuming enough calories to meet the energy demands of your training and daily life. This might involve working with a registered dietitian to develop a balanced meal plan tailored to your needs. Generally, you should aim to consume as many calories as you are losing through sport and everyday activities.
Make sure you are getting a good balance of macronutrients. Carbohydrates, fats, and proteins support energy production, muscle repair, and overall health. In your diet, aim for about half of your food to come from carbohydrates, around one-third from protein, and another one-third from fats.
Incorporate adequate rest, sleep, and recovery strategies into your routine to support overall health and performance.
Consider working with a mental health professional or sports psychologist to manage stress, anxiety, or disordered eating patterns.
With sufficient rest and energy intake, the majority of athletes can replenish their energy stores and maintain their training at their usual capacity.

OPTIMIZING NUTRITION FOR A HIGH SCHOOL FEMALE ATHLETE

August 26, 2024August 14, 2024 by amystephens

Optimizing NUTRITION FOR A HIGH SCHOOL FEMALE ATHLETE

I’m Kate Cochran, a graduate student at NYU studying nutrition and a member of the NYU cross country and track team. I’ve been running competitively since I was fifteen, and my journey has taught me the critical role that nutrition plays in athletic performance. One of my main reasons for pursuing a graduate degree in nutrition is to share valuable information with young athletes about how proper fueling can enhance their sports performance. It wasn’t until college that I truly focused on my nutrition, and once I started eating well and enough, I saw a dramatic improvement in my running performance.

High school is a time of significant change for young women, especially those who are athletes. As your body undergoes physical and hormonal transformations, it can be challenging to keep up with your sport while managing social perceptions on body image and the differences in individual experiences with changing bodies and progress in sports. Some girls might see their performance plateau during puberty, while others may not. It’s crucial to embrace these changes and support your body with proper nutrition to ensure healthy development. Especially because of your body’s changes during puberty, you must fuel in order to be healthy. Your career isn’t over after puberty; proper nutrition can help you overcome any plateau.

When I began running in high school, I wasn’t educated about nutrition. Running was easy before puberty, but my performance plateaued as my body changed. Frustrated and receiving mixed messages from coaches, I stopped caring, ate poorly, and skipped meals. It wasn’t until I was twenty-one that I researched nutrition, and it significantly improved my athletic performance. Start focusing on nutrition now to support your body’s natural changes and avoid unnecessary struggles, like underfueling.

Why Focusing on Nutrition is Essential

For female athletes, a significant amount of energy is required to support the physical and hormonal changes during puberty and early teenage years. If you don’t eat enough to support your growth and training, it can delay maturation by slowing down your endocrine system and suppressing hormones, leading to long-term health effects.

What to Expect When Your Body Changes During Puberty

What’s most important is ensuring you’re eating enough to fuel your body’s needs, especially as your body changes during puberty and throughout adolescence. To manage these symptoms and support your body through these changes, follow these tips:

Body Composition Changes: Shifts in muscle and fat distribution.
Shift in Energy Levels: Fluctuations in stamina and performance due to hormonal changes.
Increased Nutrient Needs: Higher caloric and nutrient demands.

Nourish Your Body Through Puberty

Eat Three Balanced Meals a Day: Include protein, fat, and carbohydrates.
Snack Between Meals: Keep your energy levels steady.
Fuel Before and After Workouts: Ensure you have the energy for performance and recovery.
Always Have a Snack on Hand: Be prepared to refuel anytime.

Key Nutrients to Support Growth and Development

A wide variety of foods can meet your caloric and nutrient needs. Eating a variety of whole foods from different food groups can help ensure proper nutrient intake.

Carbohydrates

Sources: fruits, vegetables, potatoes, breads, pasta, rice, and cereals.

Calcium

Sources: Milk, cheese, yogurt, leafy greens, nuts, fortified OJ and beans.

Protein

Sources: Black beans, tofu, chicken, fish, beef, yogurt, and pork.

Iron

Sources: Red meat, chicken, turkey, leafy green vegetables, almonds, black beans, and lentils.

Fueling and the Menstrual Cycle

Proper fueling will ensure that female athletes maintain a healthy menstrual cycle, which is a key aspect of overall health and sports performance. Normal menstrual cycles are typically 21-35 days apart and last two-to-seven days. Missing a period is not normal. If you have missed several cycles in a row, speak with your doctor. The menstrual cycle is especially important to athletes, as it indicates hormonal and bone health, and energy availability.

Energy balance: consume enough calories to support your daily activity. Irregular or missed periods can indicate an imbalance with energy intake and expenditure, also referred to as underfueling or low energy availability (LEA). This can negatively impact performance and lead to injury.

Underfueling – what is it and why is it harmful?

Underfueling is when you aren’t eating enough to meet the energy demands of your daily activities and workouts. This means you’re not providing your body with the necessary fuel it needs to function properly and perform well in sports. Underfueling is harmful especially during puberty for several reasons:

Without enough fuel, your body can’t perform at its best. You’ll feel more tired, and your running times may plateau or even slow down.
Underfueling can delay growth and development of new muscle and bone tissue and weaken existing tissues due to a lack of nutrients needed for muscle and bone maintenance.

Signs and symptoms of underfueling:

Amenorrhea (missing a period)
Low energy
Fatigue
Irritability
Not seeing improvements in performance despite training

How to prevent underfueling:

Have three balanced meals a day and snack between meals.
Ensure you’re getting a mix of carbohydrates, proteins, and healthy fats in your diet.
Pay attention to hunger signals and make sure you’re eating enough to feel energized.
Recognize that normal hunger cues might be absent; eating often will ensure adequate fueling.
Fuel properly before and after workouts to ensure recovery.

For more information on fueling for proper energy availability, read the blog post on relative energy deficiency syndrome (RED-S).

By focusing on nutrition now, you can support your body’s natural changes and avoid unnecessary struggles. Remember, your athletic career doesn’t end with puberty; proper nutrition can help you overcome any plateau and achieve your full potential.

When I was in high school I didn’t realize how important it was to eat three meals per day. Fueling doesn’t need to be complicated. There isn’t one “magic” fueling plan; eating is individualized. It’s more important to listen to your body and choose foods that meet your nutritional needs. You don’t need to eat exactly what’s listed here if you are listening to your body by eating enough, and eating a good balance of carbs, protein and healthy fats.

Here is a sample fueling plan for a workout day:

Breakfast: 1 cup of oatmeal with your favorite toppings (nut butter, yogurt, fruit, honey) & a fruit smoothie (add protein powder for some extra protein)

Snack: 1 cup greek yogurt with honey, berries, and granola

Lunch: turkey or chicken sandwich with cheese and your favorite crunchy snack (trail mix, chips, crackers)

Snack before practice: toast with your favorite nut butter, cinnamon and sliced banana, granola bar

Post practice snack: protein bar and a chocolate milk

Dinner: grilled chicken breast & rice with a vegetable that is appealing to you (kale, swiss chard, spinach) or grilled vegetables (peppers, broccoli, sweet potatoes, and carrots)

Key tip: try to pack your bag with enough snacks and fuel the night before school/practice.

Where to get nutrition information:

Registered dietitians with a concentration in sports nutrition. Look for professionals with credentials such as RD (Registered Dietitian) or CSSD (Certified Specialist in Sports Dietetics).
Trusted websites such as The Academy of Nutrition and Dietetics or American College of Sports Medicine

Conversations with Rachel Kaplan, Division 1 College Gymnast

August 11, 2024 by amystephens

Conversations with Rachel Kaplan, Division 1 College Gymnast

I had the opportunity to watch the Olympic gymnastics with my niece, Rachel Kaplan, a Division 1 gymnast and uneven bar specialist. Here are some key excerpts from our conversation that can be valuable for anyone looking to compete in college, especially females in body image-focused sports:

How many hours per week did you train?

High School: I trained about 27 hours per week. My schedule also included a full day of school then practice from 3 to 7:30 p.m. During weekends, training was less frequent due to traveling and competing. In the winter season, I had a similar routine.

College: I trained around 20 hours per week while being a full-time speech pathology student. I also lifted twice a week and swam during the preseason. I had to run a mile in under 7 minutes, which was more challenging for me than a release move on the bars. Note: The mile time trial was only at George Washington University.

Where did you get nutrition information?

Growing up, my mom and family had good conversations about food, which helped shape my understanding of nutrition.

Did you ever underfuel?

Yes, I often tried to eat as little as possible, driven by a desire to lose weight and be skinnier. I was concerned about body image and appearance, thinking that being lighter would make gymnastics easier. Coaches made comments about my body from a young age, which influenced my approach to fueling. I didn’t always optimize my nutrition, focusing more on being skinnier rather than properly fueling my body. For example, I would restrict my intake before Sunday night practices and only eat a protein bar. On Saturdays, I’d indulge in pizza and alcohol but then compensate by restricting my food intake the next day. Looking back, I realize that I was motivated by negative reinforcement rather than proper nutrition.

How much of your day were you thinking about food?

Food occupied my thoughts constantly. I’d go through cycles of eating “well” and restricting carbs, but still wasn’t happy with how I looked. This often led me to abandon my diet, get frustrated, and overeat—sometimes even “healthy” foods like hummus, carrots, popcorn, rice cakes, and nuts. I used MyFitnessPal for a summer to track calories, but I didn’t lose weight and was even more frustrated.

How did you prepare nutrition for traveling for competitions?

For competitions, my team relied on places like Panera for food and packed snacks for the road. Good restaurants like Olive Garden were also part of the plan. Coaches had specific rules about what to eat—no fettuccine Alfredo, only one breadstick, and no soda.

What did you eat before a competition?

I usually had hotel oatmeal before competitions. There were times I was so nervous that I couldn’t eat before a competition.

Did you eat junk food such as chips or cookies?

I didn’t eat junk food like chips or cookies. I tried to stick to what I thought would be more beneficial for my performance.

Did you have your body composition measured?

Yes, I had my body composition measured using a Bod Pod at University of Washington. I disliked weighing myself and felt uncomfortable when someone shared their body fat results in the locker room. My friends didn’t care about my body size as much as I did.

What advice do you have for younger gymnasts?

Focus on feeling good and performing well rather than just being skinny. Accept your body as it is and don’t let food fears dictate your diet. Choose foods that nourish and energize you rather than restricting yourself based on weight. It’s important to address what’s causing body image issues and shift focus to performance and well-being.

You don’t want to look back and wonder if you could have been more successful, or even just happier, if you had made choices to feel good day in and day out. You want to look back and know you gave it your all, and you gave yourself the opportunity to be your best.

Fuel up: Power-Packed Meal Ideas for Athletes

July 1, 2024June 30, 2024 by amystephens

Fuel up: Power-Packed Meal Ideas for Athletes

My favorite meals for athletes! Refuel your energy with this list of delicious meals.

Sample meal ideas

Breakfast

Whole grain or sourdough toast topped with:

Cottage or ricotta cheese and sliced tomato

Mashed avocado, olive oil, salt, crushed pepper

Mashed avocado, strawberries, coconut flakes, maple syrup

Nut butter and fruit (banana and peanut butter)

Whole grain waffles with syrup and sliced fruit

Granola with milk and fruit

Greek yogurt and fruit, topped with granola

Smoothie made with ice, milk, spinach, banana, fruit, and chia seeds

Breakfast burrito – sauteed veggies, scrambled eggs, cheese

Oatmeal topped with nut butter and fruit

Overnight oats topped with fruit and cinnamon

Lunch

Quesadilla with red peppers, rice, beans and cheese

Sandwich on sliced bread, pita or wrap with protein such as hummus, sliced turkey or chicken with lettuce/tomato and fruit

Rice bowl with chicken and vegetables

Pasta salad with tomato, basil and mozzarella

Baked potato, grilled chicken, steamed broccoli

Salad with protein (chicken/tofu) and starch (beans, quinoa or sweet potato), avocado and dressing

Pasta salad with vegetables and grilled chicken

Vegetable or chicken burrito with rice, beans, and spinach

Quinoa salad with vegetables, slivered almonds and beans

Sushi rolls and a salad

Homemade pizza on pita or toast with sauce and mozzarella cheese

Three bean salad made with string beans, white beans and garbanzo beans

Grilled vegetable sandwich with pesto and mozzarella

Dinner

Burrito made with rice, beans, sauteed spinach, guacamole, and salsa

Pasta with mixed vegetables and turkey meatballs

Grilled chicken or salmon with quinoa and roasted vegetables

Teriyaki rice bowl with sauteed veggies and chicken, tofu or salmon

Soups – split pea, minestrone, lentil, chicken noodle

Stuffed potato with broccoli, cheese and plain yogurt

Vegetable or chicken curry over rice

Grilled fish with baked potatoes and steamed broccoli and asparagus

Homemade vegetable pizza (made with pita)

Homemade burger (turkey, lean beef, chicken) on a whole grain roll, and served with a salad

Baked tofu, soba noodles and vegetables

Chicken or shrimp kabobs with vegetables over rice

Snack ideas

Cheese and crackers

Greek yogurt with fruit

Toast with peanut butter

Vegetables and hummus

Avocado toast

Fruit smoothie

Raisin toast with ricotta

Cottage cheese with blueberries

Sliced turkey and fruit

Small handful nuts and a piece of fruit

Homemade energy bites

Dessert

Yogurt parfait, fruit, honey

Chocolate chia pudding

Dark chocolate

Yogurt with chocolate chips

Mixed berries (strawberries, blueberries, rasperries)

Refueling After a Workout When You’re Not Hungry

May 26, 2024May 11, 2024 by amystephens

Refueling After a Workout When You're Not Hungry

Why is eating after a workout important?

Eating after a workout is important to optimize recovery, performance and overall health. Eating within one hour after a workout enhances recovery. This period of time is known as the glycogen window, during which nutrients are maximally absorbed into the body. Over the next 6-12 hours, absorption will continue, but at a slower rate. Consuming carbohydrates within the first hour after a workout aids in glycogen repletion while protein prevents further muscle breakdown. Nutrients consumed after a workout are important to facilitate adaptations during a training block and prevent injury. However, meeting nutritional requirements can be difficult if you’re experiencing nausea or have a decreased appetite.

Fueling after a workout is especially important if you have high energy demands such as training on consecutive days. Food will help your body recover faster in time for the next workout. Protein consumed after a workout helps damaged muscles rebuild and get stronger. In addition, food will keep up energy levels for the duration of the day so you can start your next workout feeling ready to train.

What causes a poor appetite and nausea?

Nausea or poor appetite develops as a result of stress hormones released during a training session. These hormones, cortisol and adrenaline, are necessary to produce power during a workout. While these hormones are elevated, other hormones that are responsible for hunger are suppressed. As a result, you may experience a poor appetite or even nausea after a workout. However, once exercise is completed, your hormones will reset and normal hunger cues will return eventually.

Dehydration and electrolyte imbalances can also cause a poor appetite and nausea.

How do I eat if I’m not hungry?

In the post-workout period, you may need to override your body’s natural cues so that you eat even if you don’t feel hungry. This is crucial for staying ahead in fueling your body’s recovery process.

Here are some tips if you feel nauseous:

Hydrate by sipping cold recovery beverages such as Skratch Horchata or chocolate milk that also contain essential nutrients to kickstart recovery.
Obtain electrolytes from foods or liquids to accelerate hydration.
Choose colder foods like smoothies, yogurt or cut-up fruit.
Avoid high fat foods until the nausea improves.

Here are some tips if you have a poor appetite:

Begin eating by eating bland foods like crackers and toast, and hopefully, this will signal to your brain that it’s time to eat.
Select your favorite foods that you can look forward to eating such as pancakes with syrup.
If you’re still not feeling hungry, try having smaller meals and plenty of fluids throughout the day to make sure you’re keeping up with your refueling schedule.

If nausea continues or worsens despite nutrition changes, reach out to your healthcare provider.

References

Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. PMID: 14971430.

Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev. 2018 Apr 1;76(4):243-259. doi: 10.1093/nutrit/nuy001. PMID: 29444266; PMCID: PMC6019055.

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2017. 14(1). https://doi.org/10.1186/s12970-017-0189-4.

Fast track recovery: How to eat when you’re injured

May 5, 2024 by amystephens

Fast track recovery: How to eat when you’re injured

If you’re an athlete dealing with an injury, adjusting your diet can aid in recovery and overall health. The best nutrition to support healing from soft tissue injuries like pulled muscles, strained tendons or damaged cartilage will differ from the best nutrition for hard tissue injuries like fractured or broken bones. Regardless of the type of injury, and whether your recovery period lasts a few days or a few months, and can be treated simply with rest or rehabilitation or even surgery, nutrition plays an important role in getting you back to your sport.

Nutrition through a period of injury can be particularly challenging for athletes with a history of eating disorders, as lower levels of activity may trigger negative thoughts or behaviors. If you find yourself overwhelmed by your eating plan or constantly thinking about food, it’s essential to reach out to a qualified sports dietitian for additional support.

The following dietary considerations will promote healing and strength through an injury:

Maintain a Positive Energy Balance: the most important factor to consider. Ensure you are consuming enough calories to support your daily expenditure. This means, you need to eat enough to prevent weight loss which is a sign that healing is delayed. Aim to eat in a calorie surplus to aid in healing. It’s important to note that using crutches, physical therapy (PT), and cross training require additional energy.
Increase Protein Intake: Protein is crucial for muscle repair and recovery. Endurance athletes in particular may find they need to shift from a carb-focused diet to one that prioritizes more protein as they focus on rehabilitation and muscle building. Glycine is an amino acid that becomes essential during injury. It acts as a precursor for a variety of metabolites involved in inflammation.Foods with glycine include meats, seeds, and salmon. Other high quality proteins can be found in sources like eggs, dairy, legumes, and plant-based protein sources like tofu or seitan. Aim for 1.5-1.7 grams protein per kilogram of body weight. For example, if you weigh 140 pounds, aim for 25-35 grams of protein per meal which is about 4-5 ounces of chicken or salmon.
Incorporate Collagen: Collagen is a protein that helps maintain and repair tendons, ligaments and other connective tissues. Consuming collagen-rich foods like bone broth or adding a collagen supplement to your diet may support both soft and hard tissue health. Vital Proteins collagen supplement can be easily dissolved in a glass of water or juice before or immediately after exercise.
Focus on Anti-inflammatory Foods: Foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, can help reduce inflammation, which may lengthen healing time if left alone. Including plenty of fruits, vegetables, whole grains, nuts, seeds and fish can also support the body’s healing process by reducing inflammation.
Stay Hydrated: Drinking plenty of water is essential for overall health and healing, even though you may be sweating less during injury. Proper hydration supports tissue repair and helps maintain muscle function. Aim to have 10-20 oz fluids per meal and extra when you are sweating.
Consider Vitamin and Mineral Supplements: Certain vitamins and minerals play a role in muscle function and recovery. Vitamin C, vitamin E, and zinc are important for tissue repair, while calcium and vitamin D support bone health. However, it’s best to consult with a healthcare professional before starting any new supplements.
Stimulate Bone Growth: Bone growth requires adequate calories overall as well as high-quality protein, Vitamin D and calcium. Consume at least three servings of the following: dairy (yogurt, milk, cheese), salmon, fortified cereals, fortified OJ and egg yolks.
Reduce Processed Foods and Sugars: Processed foods and added sugars can contribute to inflammation and may hinder the body’s healing process. Additionally, consuming too many processed foods displaces more nutrient dense foods that can aid in healing.
Pay attention to your body: During injury recovery, it’s important to stay attuned to how your body feels. It’s normal to have a decreased appetite, so you may find that you need fewer snacks in your meal plan. Since everyone’s body is unique, it’s important to pay attention to your body’s signals and adapt your diet accordingly to prioritize healing and recovery.
Seek Rehabilitative Support: Collaborate with a skilled physical therapist to safely return to your sport and determine how continuing sessions might help prevent future injuries.

Amy Stephens