Dos and Don'ts for Athletes

All too often I see runners, bikers, and triathletes spend big bucks on bikes, camp gear….yet completely ignore the “machine” (their body) that is actually doing the work. The food needed to fuel their workouts gets little more than an “Hmm, what’s in the fridge?” thought. What you eat can have a huge impact on how you perform. Here’s what you need to know, and what to avoid.

1. DO eat enough. Signals that you may not be eating enough include late night snacking, thinking about food all of the time and constantly being hungry.
2. DO know what you are eating. Please, please read the ingredient labels! Many foods are laced with sugar (fructose, corn syrup, fruit concentrate etc.), trans-fats (look for “hydrogenated” or “partially hydrogenated” in the label), MSG (MSG, hydrolyzed protein, natural flavorings), artificial chemicals (most of the names you can’t pronounce!) and other weird, funky substances. I believe the body runs best on clean, natural fuels – so read the labels carefully and a general rule is to go for products with ingredients that you know and can pronounce.
3. Don’t take just any supplement. I’m not against supplements. But, I do think it’s important to know why you are taking a certain supplement and how it works. Vitamin A is a fabulous antioxidant and wonderful for the skin, but too much of it can be toxic. When we douse our system with one particular nutrient, it may not be beneficial. For example, calcium works in conjunction with phosphorus and vitamin D – take calcium alone and there may not be enough of these other minerals available for the calcium to be effective. My point is, know what you are taking and why. Just because your health food store guru tells you that spirulina is fabulous for athletes doesn’t mean you should rush out and pay $30 for pond scum. Examine the research, talk to people, and figure out whether this might be something you could benefit from. Unfortunately, supplements do not need to undergo the same rigorous testing that drugs do… so be careful.
4. Don’t follow the latest diet craze! I can’t tell you how many clients come in to my office, tell me they’re training for a triathlon yet have zero carbohydrates in their diet. I can’t even begin to imagine how sluggish they must feel when they work out! Not to pick on the late Dr. Atkins, but diet trends come and go. They may have some value, but we always need to keep things in perspective and see if they are appropriate for us: our bodies, our lifestyle. Dr. Atkins was right about avoiding candy, cake, and donuts. However don’t place whole grains and other carbohydrates like sweet potato, squash, and fruits and so on in the same category.
5. DO listen to your cravings. Our cravings can be our best asset as they give us insight into what might be missing in our diet. If you’re tucked into the Ben & Jerry’s late at night perhaps you didn’t eat enough during the day? If you just can’t escape that sweet tooth maybe you’re not getting enough protein? If you’re always craving chocolate maybe you’re low in the mineral magnesium? If you’re constantly reaching for potato chips and pretzels maybe there’s a lack of sodium in your diet? Our bodies are marvelous machines, which always try to maintain balance. You may think that these uncontrollable binges are “bad” and something to be avoided but don’t ever think that the body is cluelessly directing you to the fridge just because it feels like doing so! Listen. Understand. Get to the root of the problem. Our worst food choices happen when we are stressed and in need of…, of…, ”something” – however, when the cause is non-nutrient related, usually the “something” we are looking for is not found in food. It’s found in sleep, in a less stressful life or job and so on. But hey, we all have bad days and I’m just pointing out to be aware of such days and to try and do your best to avoid these triggers.
6. DO drink water. It’s really basic. It’s really obvious. But drinking enough is essential! Water also helps maintain flexibility thus preventing injury (tight, rigid muscles are far more likely to pull/get injured). Also, consume foods, like fruits and vegetables that have a high water content. Yummy!
7. DO enjoy and have fun with food. Food is the power behind great athletic performances. When you eat right you feel great. However there’s a balance with everything in life, so rather than analyzing every nutrient you also want to enjoy eating and nourishing your body.