SIRC Newsletter -Drink Up!

Check out the latest SIRC Newsletter -Drink Up!

Did you know that chocolate milk provides excellent muscle recovery, or cherry juice helps with aches and pains, or that excessive cola consumption can lead to problems with your muscles? We have heard how important it is to stay hydrated when exercising, but there is more to it than fluid intake. Of equal importance is what you drink and when you drink it. Different beverages have been proven to aid in recovery, help with cramps, boost energy and keep you hydrated. But if you drink them at the wrong time during your workout, you may actually be hurting your performance.

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Would you let a child drink ten cans of cola?

Would you let a child drink ten cans of cola? Would you let them drink an energy beverage? You may consider the latter; strategically marketed to appeal to youth and seen at sporting events you may never have realized that some of these drinks can contain upwards of 500ml of caffeine. It isn’t easy to figure out exactly how much caffeine is in an energy drink. The nutritional label often does not state the total amount of caffeine, simply listing caffeinated herbal extracts as an ingredient. An early release editorial titled “Caffeinating” children and youth caused some waves this week appearing in the Globe and Mail as well as on TV. The above issues as well as the negative side effects (irritability, nervousness, rapid heartbeat, sleep deprivation) are discussed.

In sport, studies have been done over the years on energy drinks versus sport drinks. It is an area that confuses most. The SIRC Collection contains the following articles that may help:

• Sports drinks? Energy drinks? Water? Keeping hydrated can be tough…
• Drink to Your Health.

Ch-Ch-Ch Chia ~ It's Not The Pet It Use To Be!

How to fuel the body is as diverse as the body itself, but it also depends on the nature of the activities being done. “Filling the tank” while engaging in sport or physical activity of any kind involves eating a healthy well–balanced diet, if there is to be a return on investment. Energy drinks, gels and bars provide quick and convenient energy and still gaining popularity as an energy source is the super food - the Chia seed.

What is old is new again. Known as the “Indian Running Food”, the Chia seed is an ancient seed that has been used by tribesman as a source of energy and sustenance for many, many years. Amongst its advantages are that it is lightweight, easily digestible, and is packed with fiber while also offering a complete essential amino-acid package. Even eating Chia on a regular basis will decrease food cravings and assist with weight loss as well. When Chia seeds are mixed with other foods, it displaces calories and fat without diluting any of the flavours. And when it’s made into the Chia gel (by mixing it with water), it displaces rather than dilutes, creates more surface area, and can enhance the flavour rather than dilute it.

Companies such as “Holy Crap”, based in Canada, have developed a ‘breakfast’ mix, while other companies offer up a multitude of recipes where Chia can be successfully added. Best known for its highly successful Chia pet marketing campaign, now there are many ways to actually include Chia into the daily diet, whether you are an elite athlete, moderately physically active, or aiming for some weight loss.

Contact SIRC for more information on super foods or other nutrition topics!

Nutrition Strategies for Young Athletes

Young athletes need plenty of energy. They need it to grow, to play and to compete.  When it comes to active children or teenagers, it can be easy to skimp on nutrition - we all lead busy lives and snacks, high sugar drinks and fast food are usually quick grab-and-go items. Whole grains, dairy, lean meats and fresh fruits are what the body needs to be at its best.

Carbohydrates - Good quality carbohydrates such as, whole grain, high fibre breads, breakfast cereals, and snack foods are essential in providing vitamins, minerals and extra fibre for the body. Combining a whole grain, low GI carbohydrate such as grain bread, crackers or cereal with protein from lean meat, nuts dairy or fish will help to regulate your kids' energy levels.

Picking the right snack foods - To some parents, this may seem a little daunting, with so many products out there making various health claims how do you decide what to give your child? Look for options that contain positive nutritional properties, such as protein, fibre and iron.  Good options include yoghurt, cheese and crackers, homemade muffins or snack bars, roasted or plain nuts and flavoured milk.

Hydration - Water should be the drink of choice for all of us, not just our children.  Sports drinks, vitamin water and energy drinks all have a high sugar content and generally are not recommended for children.  Fruit juice is also high in sugar and should not be consumed more than once a day.

Treats - There is nothing wrong with enjoying an occasional treat, whether it's a popsicle on a hot day, a bit of chocolate or even grabbing that fast food meal.  The trouble is that currently, children get all of these treats on a frequent basis.  Set aside some 'treat days' for your family so you can all enjoy a little indulgence plus getting the added benefit of teaching your child how to regulate their food intake.

It's important that a young athlete to eat healthy, doing so helps them increase their stamina, energy and overall health. Careful attention to a young person's nutritional needs is also a great start to establishing a lifetime of healthy eating.

References from the SIRC Collection:

1. Astrup A. Dietary strategies for weight management--the importance of carbohydrates. Australian Journal Of Nutrition & Dietetics. March 2, 2001;58(1):S9-S12.
2. Bar-Or O. Nutritional Considerations for the Child Athlete. Canadian Journal Of Applied Physiology. December 2, 2001;26:S186-S191.
3. Griffin J. NUTRITION FOR THE SERIOUS YOUNG ATHLETE -- THE PRACTICAL APPROACH. Sportex Dynamics. July 2007;(13):7-10.
4. Meyer F, O'Connor H, Shirreffs S. Nutrition for the young athlete. Journal Of Sports Sciences. December 2, 2007;25:73-82.
5. Patel A, Hampton K. Encouraging Consumption of Water in School and Child Care Settings: Access, Challenges, and Strategies for Improvement. American Journal Of Public Health. August 2011;101(8):1370-1379.
6. Rowland T. Fluid Replacement Requirements for Child Athletes. Sports Medicine. April 2011;41(4):279-288.
7. Sports Nutrition for Young Athletes. IDEA Fitness Journal. October 2008;5(9):95.