Sport Culinary- Αθλητική Κουζίνα

Diet-based ideas for conquering muscle cramps.

2013-02-21T02:40:00.000-08:00

Diet-based ideas for conquering muscle cramps.

The run starts no different than the others. The groove of one leg in front of the other feels so good. Without warning you’re stopped dead in your tracks. The tension that overwhelmed the whole body slowly starts to fade. Although the violent strike of the muscle cramp has subsided, a bruised sore feeling has now taken its place. You try to resume with a light jog. Oh, but what a tenderness remains. This one wasn’t as bad as the one a few weeks ago; you’ll be able to finish this run. Why does this keep happening? There are many contributing factors to muscle cramping. This makes it difficult to say there is one clear cut answer for a runner seeking relief from the debilitating pain. A change in training, massage, or light stretching may prove to be quite beneficial. In ruling out all potential causes, a look at dietary considerations can support modifications in the training routine and help you get back to full stride.

Hydration. Hydration, or a lack of, is one of the most common causes of muscle cramping. This may become more pronounced in those who train in the heat or consume little fluid during longer sessions. However, this can also apply for those who find it a challenge to drink enough fluids throughout the day. It’s easy to get side tracked, neglecting fluid with or between meals. Drink adequate fluids such that light colored urine is produced. This is an indicator you’re on the right track with your daily fluid requirements. As for those longer training sessions, be aware of major weight changes and sweat rate to better evaluate your fluid needs.

Eat Bananas. Potassium is present in many foods including the well-known source of a banana. The concern here is the contribution of electrolyte imbalances that trigger muscle cramping. Potassium is an electrolyte that when the body craves more it may respond with an uncomfortable muscle spasm. Include more potassium rich foods such as bananas, oranges, potatoes, spinach, tomatoes, and avocado into the diet. You will not only be getting the wonderful nutrients available in such foods, but you can keep your fingers crossed this will reduce your chances of muscle cramping.

Got Milk. There is no real proven evidence that a lack of calcium is the cause of muscle cramping. It is a fact that calcium plays a big part in muscle contraction. However, the body has quite a pool of calcium it can dip into and readily available from the bones. No matter the rationale, there are continued reports of unwanted muscle contraction relief with heightened calcium efforts in the diet. Who would want the body to have to pull from its bone stores in meeting muscle requirements anyway? That would only lead to inadequate calcium in the bone. It’s a good idea to drink your milk and eat your cheese in protecting the body for two reasons: to avoid muscle cramping and to maximize bone health.

Sodium . This can be conflicting to some. So much of the world preaches to a low sodium tune and for good reason. However, there is a difference for those who lead a lifestyle with high sweat losses. The combination of sodium loss in sweat and consuming a lower sodium diet can throw the body into an electrolyte imbalance leading to those unwanted cramps. Combine such a lifestyle with a long run and only water to drink and sodium levels can dip too low. Generally most diets consist of plenty of sodium, but if you struggle with cramping issues a little extra salt won’t hurt the situation. Also try packing a sports beverage for your next long training session.

Unfortunately there isn’t a specific remedy to managing the cramping blues. Adjustments in the training routine can certainly make a difference. Add a diet with plenty of fluid, your favorite high potassium and calcium rich foods, as well as have a dash of salt every now and then and you just might prevent a cramp in your stride.

By Jackie Dikos, R.D. www.active.com

2012-10-23T03:20:00.004-07:00

Classic Marathon Running: The Ultimate Nutritional Challenge

Highly inspired of the forcoming 30^th Athens Classic Marathon and with unexpected participation, these 15 days seem ideal for your proper nutritional plan , not only for finish, but for achieving your personal record. So, don’t leave essential nutritional tasks for the last minute, and get into the line as a real marathon runner.

Before the race:

1. Don’t be burned before starting point: According to ACSM Protocol, the week before the race, reduce gradually the amount and the training level and take a day off the last day, to give the chance to your body to stretch.

2. Load carbo not fatigue: Optimize your performance and refuel muscle glycogen, following an one-week carbohydrate load protocol, and especially the 3 last days the “carbos” have to be the 60-70% of the daily energy consumption. It seems to be scaring, but with a well-organized nutrition plan, you make your race easier. Alternatively, the one-day carbo-loading offers 100gr carbohydrates / kg body weight.

3. Hydrate on time : The amount of fluids you lose during the training is subjective. An efficient way to calculate the specified volume is to check out your body weight before and after the training. As the starting point is closer, you have to consume a generous amount of fluids, considering the electrolytes, adding more salt to your meals.

4. Coffee time! : Caffeine helps you to training in a higher level, making you feel stronger, alerted and reduces the subjective feeling of fatigue. Try the caffeine effect during the training, not straight through the race. The safe and effective amount of caffeine is suggested to be 1-3 mg/kg that is fulfilled by two espressos.

5. Don’t experiment during the race: Remember that this race is hard, difficult and not proper for trials, concerning innovative nutrition plans and changes in your training program, during the race. You could try anything new and different during your training days.

Starting point:

6. Do not skip meals: The practice of skipping the breakfast meal before the Marathon it doesn’t working. 2-3 hours before the start the sufficient liquid consumption in combination with a low fat- high carbohydrate food (honey, white bread, natural juice , energy bar) is ideal. In general, avoid dairy products and high fiber snacks, in case of gastrointestinal disorders.

On the way:

7. Elite coordination: During the race your aim is the hydration and the stable levels of blood glucose. You have to be trained to consume 150-250ml of liquids every 15-20 min. You have to know your sweating rate, to avoid dehydration and hyponatriaimia caused by excessive water consumption. To stabilize your blood glucose, researchers propose consumption of 40-60gr carbohydrate per hour, which provided by sport drinks fortified with electrolytes.

8. Plan it: After worked the route, checked your pace, try to find the re-fuel stations on the road and use them efficiently.

«One goal, without plan, is just a wish»

References:

1. American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Joint Position Statement: Nutrition and Athletic Performance. American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Med Sci Sports Exerc 2009:41:709-731.

2. American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine Position Stand. Exercise and Fluid Replacement. Med Sci Sports Exerc 2007; 39:377-390.

2012-07-30T04:12:00.000-07:00

Gold Medal Nutrition: Eat Like an Olympian.

To make it to the 2012 Olympics, athletes not only train their bodies and their minds to perfection, they must hone in on their nutrition. They know that what they eat can make a difference in Olympic gold. Training and competing in the Olympics involves a tremendous amount of hard work, dedication and perseverance. Eating a healthy diet sufficient in nutrients and calories to fuel training is the key component and may just be the deciding factor in that tenth of a second that distinguishes a gold medal from silver. These athletes know firsthand how to eat and drink for optimal performance and recovery.

Olympians Eat Breakfast Daily.

Olympians consume their first meal approximately 30 minutes after waking up. Our bodies become insulin sensitive after eating breakfast. Insulin sensitivity refers to how well the body responds to the hormone insulin. When you eat most of your calories earlier in the day, the total caloric intake throughout the day actually decreases. Starting the day with protein is a good choice. When consuming lean protein in the morning choose omega-3 rich eggs or egg whites; low-fat, organic dairy; lean and clean breakfast meats; as well as the high protein, whole grains like steel cut oatmeal or quinoa.

Olympians Eat Organic.

Foods which are not organic may be toxic and pose severe health risks to people as well as hinder athletic performance. Avoid the most contaminated fruits and vegetables by purchasing organic versions. “The Dirty Dozen” list of fruits and vegetables was put together by the Environmental Working Group, this list includes apples, celery, bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumber, blueberries and potatoes—some of the most contaminated fruits and vegetables.

Olympians Eat Small, Frequent Meals.

The Olympic season is considered peak season for athletes. They should fuel often, eating every four hours. By keeping a regular meal schedule athletes can prevent fatigue and reduce injury risk. During competition the most rapid use of fuel, regardless of intensity occurs during the first 20 to 30 minutes. The goal of athlete’s during competition is to provide macronutrients and calories to sustain the activity. Athletes need proper nutrition to prevent glycogen depletion, enhance their immune function, reduce muscle damage, and speed

Olympians Hydrate Often.

When entering competition fully hydrated, chances are athletes will be able to perform better. Fluid requirements vary from person to person, so the best way to stay adequately hydrated is to stick to a schedule. Different from Olympians, most of us only require approximately 11 to 15 cups of water daily, according to the Institute of Medicine. Choose to drink filtered water were many of the dangerous contaminants have been removed.

Olympians Love Power Foods.

Dana Torres, swimming: Power food choice: raw almonds Almonds are the best high fat, anti-inflammatory food! It’s not often nutritionists recommend high-fat foods, but the quality fat found in almonds is super supportive for athletes especially during recovery. One serving of almonds contains six grams of protein, six grams of carbohydrates, and more than 20 flavonoids. These antioxidants prevent free-radical damage resulting from extreme training sessions. Manganese and copper are two minerals found in almonds. Both are needed to maintain the metabolic processes and support stamina. Almonds are also high in magnesium. When an athlete has enough magnesium in their system, their vessels relax, which improves blood and oxygen flow throughout the body.

Ashton Eaton, decathlon: Power food choice: Light tuna packed in water.Tuna is an excellent source of protein. Tuna is rich in magnesium, potassium, B vitamins and omega-3 essential fatty acids. By consuming a healthy, lean protein after a strenuous workout recovery time is enhanced.

Carli Lloyd, soccer:Power food choice: edamame. Edamame is considered one of the best plant proteins, similar in quality to eggs and cow’s milk. A unique protein in soy called, peptides, is known to provide extreme health benefits, including improved blood pressure, controlled blood sugar and improved immune function, all which are necessary in the world of extreme sport. While soy foods are still linked to controversy, stick with organic, whole food forms. Choose fermented versions like tempeh, fermented tofu, and soy miso which include immune boosting probiotics.

Tamika Catchings, basketball: Power food choice: grilled chicken.Chicken is so versatile! It is a great source of protein. Approximately 67 percent of our daily protein needs are found in just 4 ounces. Skinless chicken breast is an athlete favorite. Athletes are encouraged to eat lower fat options. Athletes are very hard on their bodies, so the lean protein found in chicken breasts may actually help prevent bone loss. Chicken is very rich in B6 and niacin. These B vitamins are necessary in the conversion of proteins, fats, and carbohydrates into usable energy.

Heather O’Reilly, soccer: Power food choice: Greek yogurt .Foods rich in probiotics have been shown to enhance recovery from fatigue and help maintain a healthy immune system. The International Journal of Obesity, recently published information showing that “adding one or two servings of yogurt to your daily diet can help you maximize loss of fat and minimize loss of muscle.” For athletes, dairy may enhance gains in lean mass, strength output, as well as reduction in body fat levels.

Sample Olympian Diet.

Approximately 60 percent of an athlete's diet should steam from carbohydrates with a mix of vegetables, fruits, whole grains and small amounts of low fat, organic dairy. About 30 percent of an athlete's diet should come from lean proteins, fish, poultry, lean meats, beans, and low fat, organic dairy. Another 10 percent of an athlete's diet should come from quality fats, olive and canola oils, nuts and nut butters, seeds and avocados. A smart nutrition goal for any athlete would be to enjoy a nutrient rich, mostly plant-based diet. Always fuel before, possibly during and after exercise. Balance energy by eating small, frequent meals throughout the day and be sure to hydrate adequately with water, herbal teas and natural juices. Good nutrition will always enhance performance. Never let poor nutrition be a limiting factor.

By Chrissy Wellington,for Active.com

2012-07-20T05:06:00.000-07:00

Summer's Best Superfoods

These foods not only help you stay slim; they can cure summer's bummers. Even bug bites!
Strawberries: Block Sunburn
They have ellagic acid, a compound that protects against UV radiation, an animal study in Experimental Dermatology finds. This acid works by reducing the release of molecules linked to inflammation—which can lead to that oh-so-attractive lobster look. Plus, the acid preserves skin smoothing collagen. Adios, wrinkles.
Leafy Greens: Double as ShadesWhen eyes are exposed to excess sunlight over time, it can trigger cataracts and macular degeneration. Before you tune out, know that these "granny problems" can start to develop as early as your 20s and 30s. Load up now on dark greens (spinach, kale) for their lutein and zeaxanthin, compounds that can filter out damaging blue-light rays.
Cherry Juice: Gives You Staying PowerIt's outdoor-sports time, but post-exercise soreness can cramp your summer-partying style. Stay loose with this juice. Runners who drank it pre-race had 67 percent less pain afterward than nonsippers, the Journal of the International Society of Sports Nutrition indicates. Tart cherries pack anthocyanins, antioxidants that reduce inflammation.
Green Tea: Shrinks Your Stomach
Meet your bikini-body secret weapon. The brew's antioxidants may help block fat absorption, data from Penn State in University Park notes. Mice eating green tea extract put on pounds more slowly than tea-free mice. About 2 cups a day in hot, chilled or ice-pop form may help us slim down, too.
Garlic: Kicks Ticks
People who popped garlic pills (1,200 milligrams, the equivalent of two cloves a day) got fewer tick bites than placebo takers, The Journal of the American Medical Association shows. Garlic may change the way you taste, turning off the bloodsuckers. Eat the bulb, or try supplements if the smell is too much for you.

Chremou Katerina
Clinical Nutritionist-Dietitian, Ms

2012-06-15T07:10:00.000-07:00

Elite swimmers: Eating during competitions

The Day Before
When competition time comes round, you’ll have plenty on your mind already. So the day before the event, keep exercise to a minimum – if anything at all – and eat meals and snacks high in complex carbohydrates. You need to keep those glycogen stores topped up.
• Drink fluids little and often to stay properly hydrated.
• Eat little and often – every two to four hours to keep your blood sugar levels steady and fuel your muscles in preparation for your event.
• Avoid big meals or over-eating in the evening – this will almost certainly make you feel uncomfortable and lethargic the next day.
• Try to stick to familiar foods. Curries, spicy foods, baked beans and pulses (unless you are used to eating them) can cause gas and bloating, so avoid eating anything that may cause stomach discomfort the next day. It’s best to stick to foods that you are familiar and compatible with!
The Morning of the Event
• Don’t swim on empty. Even if you feel nervous, make breakfast happen. Stick to easily digested foods – cereal with milk, porridge, banana with yoghurt, some fruit or toast with jam.
• If you’re really struggling, try liquid meals such as milkshakes, yoghurt drinks or a smoothie.
• It’s a good idea to rehearse your competition meal routine in training so you know exactly what agrees with you.
Snacks Between Heats
• Try to eat as soon as possible after your swim to give yourself as long as possible to recover if you have to swim again.
• High fat and simple sugar foods will do you no favours in competition – instead search out the complex carbohydrates again.
• If you can’t stomach anything solid try sports drinks, flavoured milk or diluted juice that will help replenish your energy supplies and assist the recovery of aching muscles.

The list below offers great food options to be snacking on in and around training for a competition..
• Water, diluted fruit juice with a pinch of salt or a sports drink
• Pasta salad
• Plain sandwiches e.g. chicken, tuna, cheese with salad, banana, peanut butter
• Bananas, grapes, apples, plums, pears
• Dried fruit e.g. raisins, apricots, mango
• Smoothies
• Crackers and rice cakes with bananas and/or honey
• Mini-pancakes, fruit buns
• Cereal bars, fruit bars, sesame snaps
• Yoghurt and yoghurt drinks
• Small bags of unsalted nuts e.g. peanuts, cashews, almonds
• Prepared vegetable crudités e.g. carrots, peppers, cucumber and celery www.swimming.org
Kate Chremou, Nutritionist-Dietitian

How to create Your Carbo-Load Plan

2012-05-22T05:24:00.000-07:00

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

2012-04-19T13:22:00.000-07:00

‘'Must-Have’' Micronutrients for Athletes.

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

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

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

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

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

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

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

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

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

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

Kate Chremou, Nutritionist, Ms

Road Food: Nutrition Tips to Follow When You Travel.

2012-04-02T13:22:00.000-07:00

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

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

Healthier fast food options

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

Nando’s: Bean burrito, pinto beans, chicken enchirito "fresco style"

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

2012-03-20T13:58:00.000-07:00

Triathlon: A Nutrition- Demading Sport.

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

1. Eat your fruits and vegetables.

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

2. Eat a balance and a variety of foods.

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

3. Limit your consumption of “unnatural” foods.

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

4. Optimize your body composition.

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

5. Customize your nutrition to your unique body.

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

Nutrition Basics Pre-During–Post exercise.

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

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

Katerina Chremou, Nutritionist-Dietitian,Ms

Δρομείς και Πρωτεΐνη- Kate Chremou, Nutritionist

2012-03-15T04:23:00.003-07:00

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

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

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

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

Παράδειγμα:

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

2012-03-11T01:50:00.001-08:00

3 Plant-Based Power Meals for Athletes

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

1. Vegan Pizza

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

Vegan sauce base

Garlic

Onions

Ginger

Spinach

Olive oil

Black olives

Mushrooms

Tomatoes

Sunflower seeds

Green peppers

Red peppers

Lettuce

Various herbs

Celery

Radish

Grated squash

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

2. Soups and Stews

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

Brussel sprouts

Cabbage

Carrots

Celery

Sweet potato

Herbs

Spinach

Lentils

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

3. Smoothies

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

Berries

Melons

Pomegranate juice

Bananas

Ginger

Celery

Carrots

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

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

Katerina Chremou

Nutritionist-Dietitian

2012-03-11T01:41:00.002-08:00

Καφεΐνη: Εργογόνο βοήθημα ή διατροφική παγίδα ?

Η καφεΐνη ίσως αποτελεί από τις πιο διαδεδομένες διεγερτικές ουσίες, τόσο για το γενικό πληθυσμό, όσο και για αθλητές και αθλούμενους. Τα τελευταία χρόνια πολλές μελέτες προσπαθούν να διαλευκάνουν το ρόλο της στην αθλητική απόδοση, ως αναπόσπαστο κομμάτι της δίαιτας αθλητών υψηλού επιπέδου.
Οι περισσότεροι από εμάς έχουμε ακούσει την επικρατούσα άποψη ότι έχει ισχυρή διουρητική δράση, αφυδατώνει τον οργανισμό και δεν προσμετράται στα υγρά ως αναπλήρωση. Όμως φαίνεται οτι σιγά σιγά θα αναθεωρήσουμε. Η αλήθεια είναι οτι η μέτρια κατανάλωση καφέ, αναψυκτικών τύπου Cola ή άλλων καφεινούχων ροφήματων, ως κομμάτι της καθημερινής διατροφής, προσμετράται κανονικά στην κατανάλωση υγρών. Οι περισσότεροι αεροβιοι αθλητές είναι εξοικειωμένοι με την κατανάλωση καφεΐνης, είτε πριν την πρωινή προπόνηση ή στα μεσοδιαστήματα, είτε στη διάρκεια σημαντικών αθλητικών διοργανώσεων.
Θεωρείται, όχι τυχαία ως ένα από τα σημαντικότερα εργογόνα βοηθήματα καθώς βοηθά τους αθλητές να προπονούνται σκληρότερα και αποδοτικότερα. Διεγείροντας το μυαλό, συμβάλει στην καθαρότερη σκέψη και την μέγιστη συγκέντρωση. Η πλειονότητα των ερευνών σχετικά με τις δράσεις της καφεΐνης, καταλήγουν οτι η καφεΐνη βοηθά την αθλητική απόδοση και κάνει την άσκηση να φαίνεται ευκολότερη (κατά 6%). Η μέση βελτίωση της αθλητικής απόδοσης είναι 12% , με τα περισσότερα οφέλη να διακρίνονται στην άσκηση αντοχής και τα αμέσως μικρότερα στη άσκηση μέσης διάρκειας (8-20΄). Τα μέγιστα οφέλη διακρίνονται σε αθλητές που πίνουν σπάνια καφέ, μάλλον επειδή δεν έχουν αναπτύξει ανοχή στη διεγερτική του δράση. Παρ ’όλα αυτά η απόκριση στην καφεΐνη διαφέρει από οργανισμό σε οργανισμό και άρα δεν είναι ασφαλές να ισχυριστούμε ότι όλοι αυξάνουν την αθλητική τους απόδοση με «βοήθημα καφεΐνης». Πιθανές παρενέργειες είναι η ναυτία, ή επιγαστραλγία ή η νευρικότητα λόγω της κατανάλωσης καφέ. Εδώ θα πρέπει να επισημάνουμε ότι η ώρα της κατανάλωσης καφεινούχου ροφήματος μπορεί να παίζει καθοριστικό ρόλο στα αποτελέσματα που αυτό θα έχει στον αθλητή. Έτσι, ενώ η κατανάλωση καφέ στο πρωινό μπορεί να επιφέρει την επιθυμητή δραστηριοποίηση του γαστρεντερικού σωλήνα, η κατανάλωση καφέ πριν τον αγώνα ίσως προκαλέσει γαστρεντερικές διαταραχές. Για αυτό θα πρέπει οι αθλητές να δοκιμάζουν τη δράση της καφεΐνης στη διάρκεια των προπονήσεων και όχι κατ’ ευθείαν στον αγώνα.

Εδώ θα πρέπει να αναφέρουμε πως η περιεκτικότητα των σκευασμάτων ποικίλει και για αυτό οι περισσότεροι αθλητές καταναλώνουν καφέ, άλλοι καφεινούχα τζελάκια, καφεινούχα ροφήματα ή κάψουλες καφεΐνης. Μέτρια κατανάλωση καφέ θεωρούνται τα 250 mg/ημέρα. Τέλος να αναφέρουμε πως η απόκριση στην καφεΐνη ποικίλλει ανάμεσα στους αθλητές. Έτσι, κάποιοι ιδιαίτερα «ευαίσθητοι» σε αυτήν , προτιμούν να απέχουν παρά να είναι σε υπερδιέγερση, ενώ κάποιοι τη θεωρούν αναπόσπαστο κομμάτι του ημερήσιου διαιτολογίου τους.
Ένα είναι σίγουρο προς το παρόν, πως μόνο μέσω της δοκιμής κατά την προπόνηση μπορείτε να ανακαλύψετε την ευεργετική ή όχι δράση της στην αθλητική σας απόδοση, παρόλο που δεν μπορεί να υπερκαλύψει τα οφέλη του επαρκούς ύπνου.

Κατερίνα Χρέμου,

Κλινική Διαιτολόγος-Διατροφολόγος

15 Foods That Will Power Your Workouts

2012-03-05T02:37:00.000-08:00

By Liz Applegate, Ph.D. • Runner’s World

Most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10 to 15 foods. Which isn't such a bad thing, as long as you're taking home the right foods--ones that will keep you healthy and fuel your workouts. These 15 foods fit the bill--add them to your must-buy list:

Almonds

These are an excellent source of vitamin E, an antioxidant that many of us fall short on because there are so few good food sources of it. And the form of vitamin E found in the nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer.

Eggs

One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.

Sweet Potatoes

Just a single 100-calorie sweet potato supplies over 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper.

Whole-Grain Cereal with Protein

Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. If you pour on a cup of milk or soymilk, you'll get 30 to 40 percent of your protein needs in one bowl.

Oranges

Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness.

Canned Black Beans

One cup of these beauties provides 30 percent of the DV for protein, almost 60 percent of the DV for fiber (much of it as the cholesterol-lowering soluble type), and 60 percent of the DV for folate, a B vitamin that plays a key role in heart health and circulation.

Mixed Salad Greens

Rather than selecting one type of lettuce for your salad, choose mixed greens, which typically offer five or more colorful delicate greens such as radicchio, butter leaf, curly endive, and mache. Each variety offers a unique blend of phytonutrients that research suggests may fend off age-related diseases, such as Alzheimer's, cancer, heart disease, and diabetes.

Salmon

Besides being an excellent source of high-quality protein (you get about 30 grams in a four-ounce serving), salmon is one of the best food sources of omega-3 fats. These essential fats help balance the body's inflammation response, a bodily function that when disturbed appears to be linked to many diseases including asthma.

Whole-Grain Bread

Whole-grain bread may help the weight-conscious. One study showed that women who eat whole-grain bread weigh less than those who eat refined white bread and other grains.

Frozen Stir-Fry Vegetables

Research shows that eating a combination of antioxidants, such as beta-carotene and vitamin C, may lessen muscle soreness after hard workouts by reducing the inflammation caused by free-radical damage.

Whole-Grain Pasta

Whole-grain versions are a must over refined pastas because they contain more fiber to fill you up, additional B vitamins that are crucial to energy metabolism, and disease-fighting compounds such as lignans.

Chicken

Along with protein, chicken contains selenium, a trace element that helps protect muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during exercise.

Frozen Mixed Berries

The colorful compounds that make blueberries blue, blackberries deep purple, and raspberries a rich shade of red are called anthocyanins--a powerful group of antioxidants that may help stave off Alzheimer's disease and some cancers.

Dark Chocolate

Chocolate contains potent antioxidants called flavonols that can boost heart health. In one study, a group of soccer players had lower blood pressure and total cholesterol levels, and less artery-clogging LDL cholesterol after just two weeks of eating chocolate daily. Other research suggests that the chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots.

Low-fat Yogurt

Besides being a good source of protein and calcium (one cup provides 13 grams of protein and 40 percent of the DV for calcium), low-fat yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally.

Endurance Nutrition & Mass Market Sports Drinks – The Not So Good, The Bad and The Ugly

2012-02-13T10:21:00.001-08:00

They say gluttony is one of the seven deadly sins. Or put another way, too much of a good thing is a bad thing. But how about too much of a not-so-good-thing?

Unfortunately super sugary sports drinks are nearly ubiquitous at convenience and mass retail stores, but tragically also on course at marathons, triathlons and rides nationwide. Savvy endurance athletes need to be aware of the risks in using such products. Not risk to life and limb, but risk to performance after weeks or months of intense training.

Athletes invest heavily to get to race day. They give precious time to train for a once-in-a-lifetime event, conquer a Personal Record or support an important cause and yet routinely leave their single most important endurance nutrition element – fluid replenishment – to the ingredients in a low performing sports drink.

Here’s the skinny on some of the common sins of mass marketed sports drinks – not quite seven, but close…

Too Sweet – Many sports drinks have very high sugar content designed to appeal to the sweet part of our palette rather than taking a healthy approach to addressing hydration using quality ingredients. That extra sweetness might be OK if you’re on a road trip to Graceland, but not if you’re lining up for a 26-mile run.

Too Simple – In general, simple sugars play an important role in endurance nutrition and sports drinks in particular because they are quickly and easily digested, but only the right simple sugars (and in the right ratio to complex carbs such as maltodextrin). Dextrose, sucrose and other cheap, readily available simple sugars found in some drinks have no place in a performance energy drink.

Specifically, high fructose corn syrup is commonly used because it is dirt cheap (read high margin). But high fructose corn syrup does little for performance and likely hinders it – it simply doesn’t belong in any legitimate electrolyte drink. And it won’t help fuel high performance. All athletes above the status of couch potato deserve and should demand higher performing fuel.

Too Silly – All that simple sugar and sweetness comes at the expense of salt and electrolytes. Athletes then “cut” all that sweetness by diluting the drink with water so they can stomach it while in motion. That further dilutes the electrolyte content of the drink. That’s pretty silly. The whole point of the drink is to maintain balanced electrolytes so your body stays hydrated!

Too Strange – Some sports drink flavors resemble a 6th grade chemistry experiment gone wrong. It’s true, the colors purple (grape) and green (lime) exist in nature – but some of this stuff should be surrounded by cooling rods with Hazmat instructions.

The whole point of this endurance sports stuff for the non-pro is to have fun, be competitive and perform at the highest level possible. In other words, to challenge yourself. There are enough challenges inherent in endurance sports without adding gastric distress and/ or bonking.

Remember the fun part. When the sun is rising and you’re in your zone, it’s a lot more fun to nail your nutrition and know you’re using a product made by athletes who share the same devotion to performance as you. Go far and go fast. And do it with a performance sports drink.

Διατροφικές τακτικές στο Βόλεΐ

2012-02-13T06:50:00.001-08:00

Η πετοσφαίριση (volleyball) ανήκει στην κατηγορία των δημοφιλέστερων ομαδικών αθλημάτων που απαιτεί συνδυασμό δύναμης και αντοχής. Οι αθλητές της πετοσφαίρισης έχουν επαναλαμβανόμενα διαστήματα άσκησης υψηλής έντασης που ακολουθούνται από διαστήματα άσκησης χαμηλότερης έντασης. Οι αθλητές οφείλουν να επικεντρώνονται στην ταχύτητα, τη δύναμη , αλλά και την αντοχή, καθώς οι αγώνες δεν έχουν καθορισμένη διάρκεια.
Η διακεκομμένη υψηλής και χαμηλότερης έντασης άσκηση απαιτεί ενέργεια που προέρχεται από συνδυασμό αερόβιων και αναερόβιων μεταβολικών μονοπατιών.

Στις επόμενες παραγράφους περιγράφονται οι κυριότερες διατροφικές οδηγίες, όπως αυτές περιγράφονται από Αμερικανικό Κολέγιο Αθλητιατρικής (1).

1. Ενυδάτωση – Κατανάλωση υγρών

Έρευνες έχουν δείξει η επαναλαμβανόμενη άσκηση ταχύτητας (sprint) ενισχύεται από την κατανάλωση αθλητικών ποτών που περιέχουν υδατάνθρακες και ηλεκτρολύτες. Επίσης, είναι πλέον σαφές ότι η κατανάλωση αθλητικών ποτών κατά τη διάρκεια του αγώνα ενισχύει την υπομέγιστη αντοχή κατά τη διάρκεια του αγώνα.
Πιο συγκεκριμένα, οι οδηγίες του Αμερικανικού Κολεγίου Αθλητιατρικής (1) συνιστούν:

- Την κατανάλωση 500 ml αθλητικών ποτών περιεκτικότητας τουλάχιστον 6% σε υδατάνθρακες, 2 ώρες πριν την έναρξη του αγώνα ή της προπόνησης.

- Κατά τη διάρκεια της άσκησης οι αθλητές πρέπει να καταναλώνουν 600 – 1200 ml υγρών περίπου την ώρα με ρυθμό 150- 300 ml ανά 15-20 λεπτά.

- Πολύ μεγάλης σημασίας είναι και η αναπλήρωση των υγρών μεταγωνιστικά. Σε συνάρτηση με τις περιβαλλοντικές συνθήκες που διεξάγεται η άσκηση και βάσει της απώλειας υγρών κατά τη διάρκεια αυτής, απαιτείται η κατανάλωση τουλάχιστον 150% της απώλειας των υγρών για αναπλήρωση του σωματικού βάρους και επαρκή επανυδάτωση.

2. Γενικές διατροφικές οδηγίες

Αθλήματα με διακεκομμένες περιόδους υψηλής έντασης άσκησης, όπως τη πετοσφαίριση, απαιτούν επαρκή κατανάλωση, όλων των μακροθρεπτικών συστατικών (υδατάνθρακες, πρωτείνες και λίπος), οι οποίες διαμορφώνονται και εξατομικεύονται ανάλογα με τις ανάγκες και το επίπεδο του εκάστοτε αθλητή. Σε γενικές γραμμές όμως, οι διατροφικές τακτικές για βέλτιστη απόδοση των πετοσφαιριστών περιγράφονται συνοπτικά παρακάτω:

- Πριν την προπόνηση/αγώνα

Συνιστάται η κατανάλωση αμυλούχων, εύπεπτων, υψηλής περιεκτικότητας σε υδατάνθρακες τροφίμων. Η επαρκής κατανάλωση υγρών μαζί με το γεύμα, αλλά και την περίοδο μεταξύ του γεύματος και της προπόνησης, θεωρείται ιδανική. Όταν είναι δυνατόν, επιβάλλεται η κατανάλωση γεύματος υψηλό σε υδατάνθρακες, τουλάχιστον 3 ώρες πριν από την άσκηση.

- Κατά τη διάρκεια της άσκησης

Όπως προαναφέραμε, επιβάλλεται η κατανάλωση αθλητικών ποτών περιεκτικότητας τουλάχιστον 6% σε υδατάνθρακες. Τα αθλητικά ποτά καλό θα είναι να περιέχουν και μικρή ποσότητα αλάτων, για να ενισχύεται η κατανάλωση τους κατά τη διάρκεια του αγώνα. Κατά τη διάρκεια της άσκησης οι αθλητές πρέπει να καταναλώνουν 600 – 1200 ml υγρών περίπου την ώρα με ρυθμό 150- 300 ml ανά 15-20 λεπτά, ρυθμός που προσαρμόζεται στις περιβαλλοντικές συνθήκες που διεξάγεται η άσκηση, καθώς και στη διάρκεια της.

- Μετά την άσκηση

Η κατανάλωση αθλητικού ποτού μετά την άσκηση διασφαλίζει την άμεση επανυδάτωση και την αναπλήρωση του γλυκογόνου. Περίπου 1,5 lt υγρών ανά kg σωματικού βάρους χάνεται κατά τη διάρκεια της άσκησης. Το μυϊκό γλυκογόνο αναπληρώνεται επαρκώς μόνο αν ο αθλητής καταναλώσει γεύμα υδατανθράκων αμέσως μετά την άσκηση. Για τις επόμενες 2 ώρες μετά την άσκηση επιβάλλεται η κατανάλωση γεύματος υψηλού γλυκαιμικού δείκτη. Ο στόχος είναι η κατανάλωση τουλάχιστον 50 gr υδατανθράκων κάθε ώρα μέχρι το επόμενο γεύμα. Γενικά πρέπει οι αθλητές να επιδιώκουν την κατανάλωση υδατανθράκων ακόμα και 24 ώρες μετά την άσκηση ή τον αγώνα.

(1) : C. Williams and C.W. Nicholas,1998, “Nutrition needs for team sports” GSSI Sports Science Exchange 11 (3): 70.