SIRC on the Road in Charlotte, NC

Nancy Rebel, one of SIRC’s sport librarians, attended the Joint Commission on Sports Medicine & Science (JCSMS) Annual Meeting in Charlotte, North Carolina this weekend. The purpose of the Joint Commission is to provide a platform through which the leaders of sports medicine and exercise science organizations from the United States and Canada can convene to promote cooperation and collaboration on various issues facing sports medicine and science. The annual meeting brings together these leaders once a year for educational sessions and collaborative opportunities providing a concrete space for leaders to meet on a personal basis and network on these issues. SIRC is pleased to have been a member of this organization for many years and we look forward to attending these meetings to keep abreast on leading concerns and issues in the areas of sports medicine and exercise science and to provide support and networking opportunities.

The main topics of discussion of this year revolved around the following themes:

Sport trauma and overuse injury prevention in youth sport
Focus: STOP program (Sports Trauma and Overuse Prevention);
Risk factors: “too much … too fast … too soon”;
Safety first

Medical, science and health fitness of NASCAR athletes
Focus: physical and mental demands on drivers and pit crews
“metalthletes"

Opportunities for Influencing Governmental policy in the United States
Focus: Childhood obesity and promoting youth physical activity (legislation);
President Obama’s focus on health care reform;
First Lady Michelle Obama to announce on Tuesday Feb 9, 2010 her platform initiative on healthy lifestyles (including highlighting physical activity and nutrition programs for children);
CDC’s role in informing and advising associations in their policy advocacy efforts

New National Physical Activity Plan for the United States to be launched May 3, 2010
Vision: For all Americans to be physically active and live, work and play in environments that facilitate regular physical activity.
The target of the plan is policy makers in the United States

Nutrition recommendations for pre-, during, and post-exercise/sport
Focus: A position statement released in March 2009 by the American Dietetic Association and the American College of Sports Medicine on Nutrition and Athletic Performance

Miscellaneous hot topics of discussion:

• Young athletes and hypertension
• Heat injuries in youth
• Energy drinks and youth
• Concussions
• Osteoarthritis
• US to look into developing a certification program for coaches
• “Exercise is Medicine”; physical activity as a treatment for chronic disease
• Importance of evidence-based practices (applying research to practice)
• Mouthguards: relation to concussions;
• Relation to performance enhancement – do mouthguards decrease lactate buildup in athletes
• Doping and drug testing; in particular the prescription of performance enabling drugs (such as medications for ADHD) and the implications on drug testing in sport (therapeutic use exemption implications)

For more information on the Joint Commission on Sports Medicine & Science or any of the information detailed above please feel free to contact SIRC (moreinfo@sirc.ca)

Can fruit juice help fight off obesity?

Fruit juice can be good for you! Recent studies are showing some positive results for juice drinkers. In a study published in the Journal of Human Nutrition and Dietetics it was determined that a daily glass of fruit juice can lower the BMI (body mass index) of adult Canadians. Results from a study published in the American Journal of Health Promotion indicated that youth who consumed 100% fruit juice did not gain weight but valuable nutrients and a decreased intake of unhealthy fats. Finally, a longitudinal study from The American Journal of Clinical Nutrition determined that milk and fruit juice were not among the sweetened beverages that attributed to an increase of BMI in young girls as the aged.

A healthy lifestyle combines smart nutritional choice with physical fitness. The food guide suggests consuming at least 8 fruit and vegetables a day and this can seem like a daunting task for some. Sneaking in a few extra servings through drinking fruit juice can be an excellent way to reach this goal.

Although juice is not a substitute for the nutritional value of actual fruit and vegetables these studies indicate that 100% fruit juice can be an excellent supplement.

You can find more nutritional information in the SIRC online resources area including past newsletters and full text articles on hydration and athlete.

Nutrition

Check out the latest SIRC Newsletter -Nutrition!

Every athlete, coach and parent should know that what you fuel your body with, and when, has a direct impact on athletic performance. Whether you are competing on the road or training at home, nutrition is crucially important for conditioning, recovery from fatigue after exertion, as well as for injury prevention.

http://sirc.ca/newsletters/may10/index.html

Snack Time … Fueling the Young Athlete!

It's that time of the year when most kids are getting into the swing of their summer sport activities. For those with younger kids, introducing them to the joys of new sports is a rewarding experience. As parents, we see them run, jump and have a great time. At the end of the game there are smiles and excited chatter and the age old question: What's for snack?! So how do we satisfy their hunger and give them the nutrition their body needs?

Before the game, choose foods that are high in carbohydrates and low in fat, sugar and salt. Protein can be included just keep the overall amount relatively small, as protein can be slow to digest. Suggestions:

• Yogurt smoothie
• Granola bar, yogurt and banana
• Portable fruit or fruit cup
• Turkey sandwich on whole wheat bread

At half-time, kids only need small, easily-digestible snacks at most. More important is the replenishment of fluids during the game. If a snack is necessary, suggestions include:

• Bananas (cut in half for younger kids so they can peel and eat more quickly)
• Orange slices
• Clementines (be prepared to help little ones peel)
• Grapes
• Small slices or chunks of melon
• Apple wedges (sprinkled with orange juice to prevent browning)

Post-game snacks can include carbohydrates and proteins to help kids refuel and re-energize. Suggestions here include:

• Chocolate milk
• Fresh, frozen or dried fruit
• Granola bars or trail mix
• Fig or oatmeal cookies
• Crackers or bagels

Always have water on hand to keep their bodies hydrated and if you are providing snacks for your child's team please take into consideration allergy concerns for the other children on the team. Have a fun and healthy summer!

SIRC has compiled a few online resources for feeding the young athlete:

KidsHealth: Eating for Sports http://kidshealth.org/kid/stay_healthy/food/sports.html

Coaching Association of Canada: Snacks for Young Participants in Community Sports http://www.coach.ca/admin/pdf_admin/pdf/Snacks_YoungParticipants_March08.pdf

Sport Nutrition for Active Kids http://www.healthyalberta.com/HealthyEating/681.htm

Healthy pre-game, half-time, and post-game snacks http://familyfitness.about.com/od/nutrition/a/halftime_snacks.htm

Quick, healthy snacks before practice http://www.weplay.com/sports-parents/nutrition/4-Quick-Healthy-Snacks-for-Before-Practice

Food for … health!

There are many foods and nutrients that can help boost our body’s health and performance. An article from the SIRC Collection highlights 10 foods that lead the pack because they have more highly concentrated nutrients or special compounds that fight disease.

1. Blueberries: These berries have more antioxidants than many other fruits and vegetables and are also a natural ant-inflammatory. The darker the berry the more antioxidants they have.
2. Tomatoes: Contain lycopene, a chemical that potentially helps to reduce the risk of several cancers.
3. Pomegranates: For heart health. Drinking an 8.5 oz glass a day can improve blood flow to the heart by 17%. The juice also helps prevent formation of fatty deposits on blood vessel walls and decreases blood pressure.
4. Salmon: High in Omega 3s which help with cholesterol, decreases inflammation and can elevate mood.
5. Flax seeds: Health benefits from these seeds include lowering cholesterol, triglycerides and blood pressure, and help reduce the risk of heart attack. They contain beneficial fats and are high in fibre.
6. Green Tea: Research suggests that those who drink green tea have shown lower cholesterol levels and that epigallocatechin gallate (EGCG) contained in green tea knocks out cancer cells.
7. Coconut: During cold and flu season the lauric and capric acids in coconut have antiviral and antibacterial activity to boost your immune system. Research also suggests that it boost your anti-inflammatory response.
8. Açaí: Full of antioxidants and health-promoting fats, the fatty acid in açaí has been shown to promote good heart health.
9. Broccoli: High in vitamins C, K and A, as well as dietary fibre, it also has multiple cancer fighting properties and protects against heart disease.
10. Dark Chocolate: Research shows that it is high in antioxidants and can lower blood pressure. Cocoa content should be 60% or higher, the darker the better.

Adding these foods into your daily diet can improve your health and help you avoid the chronic diseases that afflict many people.

For more details, order the full article from SIRC :
Barrett, Koren (2009). 10 Super Foods: What They Are and Why You Should Eat Them. Volleyball, Nov 2009, p.20-21.

What to Keep in Mind When Eating …

Now that Halloween has passed, what do we do when tempted by those extra leftover candies? Do we indulge in a little “guilty” snacking? Do we bring them in to our workplace to share with our colleagues? A recent article coming in to the SIRC Collection examines research compiled on the topic of mindful eating. This growing trend begins with the concept of paying attention both to inner cues (thoughts, emotions and sensations) and to the environment when contemplating triggers to eating.

Research suggests that mindless eating is a major factor in weight gain and plays a large role in the failure of weight loss attempts. It also notes that most of our eating decisions are automatic and made without awareness. Without this awareness most of our eating decisions are made without taking stock of the state of our bodies, our minds or our environment and the information to make conscious decisions. According to researchers the majority of our food decisions are not based upon hunger, but rather are influenced by stress, anxiety or frustration.

The philosophy behind mindful eating stresses the importance of carefully thinking through your food choices. It is not about what to eat and what not to eat, but rather being aware of the food you are about to eat, the reasons you want to eat, how you are eating and the choice you make in eating different foods. Learning to work with your body’s rhythms and your mind’s thought process leads you to make conscious choices.

A few electronic resources are provided to learn more about mindful eating:
· The Center for Mindful Eating
· The Cornell University food and Brand Laboratory
· The Association for Size Diversity and Health
· Mindful Eating: The CAMP System
· Dietitians of Canada
· American Dietetic Association

Nutrition Information

A recent article coming into the SIRC Collection discusses the importance of evaluating the information that you are finding on the web especially when passing it along to others. It reminds us that we must provide information in a way that encourages the consultation with experts in the appropriate field of interest. In this case, a panel of two dietitians and two fitness professionals identify “go-to” websites for nutritional guidance. Their top four websites include:

• The U.S. Department of Agriculture’s My Pyramid for personalized eating plans and interactive planning and assessment tools.
• Eat Right from the American Dietetic Association provides science-based food and nutrition information.
• The T. Colin Campbell Foundation which is a nonprofit organization providing scientific and health information to the public, without influence from industry or commercial interests.
• ConsumerLab.com which provides independent test results and information to help evaluate health, wellness and nutrition products.

In Canada we can consult the Dieticians of Canada for food and nutrition information.

So next time you are looking for information on any topic, make sure you consider the source when evaluating what you find.

Resource Reference:
Todd Webster, Sandy (2010). Experts Recommend Top Websites for Nutrition Guidance. IDEA Fitness Journal, 7(10), 58.

Eating Well on a Budget?

Many of us have made resolutions to eat healthier in the New Year. But with rising costs and tighter finances is it possible to eat well on a budget? What are the ways that we can shave a few dollars off the weekly grocery bill? The following tips have been suggested as ways to help you eat better and help manage costs.

• Eat at home more often.
• Plan meals in advance to avoid last minute less healthy “quick food” choices.
• Incorporate ingredients already located in your fridge, freezer and cupboards.
• Plan meals around weekly store specials.
• Stock up on sale items if space allows.
• Use coupons only for items that you already buy.
• Add more meatless meals. Meat is usually the most expensive part of a meal, but make sure to balance nutrients just the same.
• Use leftovers to save time and money.
• Eat before you go shopping, it helps prevent those impulse buys.
• Shop on the perimeter of the store to fill up on fresh fruits and vegetables, proteins and dairy.
• Look for bargains near the ends of aisles, and on upper and lower shelves. Items on eye level are usually more expensive.
• Compare unit prices of items to determine cost per item.
• Make your own single serving meals and snacks.

These are just a few of the ways that you can focus on eating healthier while managing costs. Pick a few and see how they fit into your routines. Incorporating small changes in your lifestyle until they become habits are a simple way to adopting a healthier lifestyle.

For more information on nutrition or other topics check out SIRC’s online resources.

SIRC at the JCSMS - Day Three

Obesity Crisis

Day Three at the Joint Commission on Sports Medicine & Science discussed obesity, physical activity and nutrition.

Obesity is a major public health issue as it puts individuals at risk for many significant chronic diseases. The prevalence increases with the societal decline in energy expenditure (physical activity), coupled with a lack of decrease in caloric intake. The World Health Organization (WHO) puts physical inactivity as the fourth highest risk factor for mortality by country economic status (statistics). Obesity/overweight is number five … should we be treating physical inactivity before obesity/overweight?

“Let’s Move” initiative by First Lady Michelle Obama
Goals:

• To solve the challenge of childhood obesity within a generation so children born today can grow up at a healthy weight.
• Let’s Move Outside – get kids active so they see the physical activity they need not as a chore but as a fun way to explore the country
• To introduce healthier eating choices and habits, to increase awareness of caloric intake and decrease unhealthy eating opportunities for children in their environments (schools, homes, etc)

3 pillars: physical activity, sports and nutrition

Balancing Physical Activity and Diet (Energy Balance)
Larger portion sizes combined with more sedentary behavior is causing increasing tendency for obesity. Diets fail because the body compensates for the lower caloric intake by decreasing the resting energy expenditure, therefore decreasing the energy burn. Physical activity’s role is to engage resting energy expenditure and then increase the body’s ability to burn calories. However, the key here is that diet alone or physical activity alone will not lose weight effectively … the body will compensate. It is the combination of physical activity and diet that will help combat overweight.

For more information on physical activity, nutrition and obesity contact SIRC!

Is Breakfast for Champions?

Breakfast. Yup, it’s still the most important meal of the day. Nothing has changed. And no matter how many days, years and decades we hear this message, there is still a very large segment of the population who runs out the door each day without it! Even elite athletes! Apparently, the culprit is “time.” Everyone blames “time.”

The literal meaning of “breakfast” is to “break a fast”. This mini-fast occurs between the time you go to bed and the time you get up. The empty stomach in the morning needs fuel to start the body engine, if just to get through a normal day productively and efficiently. Ask the body to do more by adding physical activity or a sports practice or competition to its’ day, and now the importance of breakfast is of vital significance.

Nutritional experts say that for kids, breakfast is imperative, so that they have essential fuel for their growing and active bodies and brains; and for adults, it kick starts the metabolism. Athletes and physically active individuals who miss breakfast will lack energy for high-quality workouts. An active teenage or adult athlete requires more carbohydrates, protein, fat and water than the non-athlete in order to achieve peak athletic performance.

Athletes , parents and coaches are becoming more and more aware of the fundamental role diet plays in sporting success and while natural talent, hard work and determination are all essential, breakfast may not produce the champion, but it sure does lay the proper groundwork for the champion to be produced.

Contact SIRC for more information on sport nutrition!

Calories Galore!

Nowhere is the necessity of an efficient fuel energy system in an endurance sport more evident than with the cyclists in the Tour de France who ride up to 180km per stage for 21 stages (with only one day of rest) often through some of the most challenging terrains in the world. The Pyrenees, the Alps – mountain roads just don’t get any tougher or higher. At rest, the caloric energy required for a 75kg man to sustain life is somewhere in the neighbourhood of 1500-2000 calories. Taking into consideration that cycling is a highly efficient sporting activity with respect to moving a body, Tour cyclists use up 25-30 calories per km (0.3-0.4 calories per km per kg of body mass) – this translates to an average of over 4000 calories per day at a minimum. That’s a total of more than 5500 calories of energy input per day just to physically survive a stage in the Tour (some cyclists have been known to eat as many as 9000 calories per day!)

To prevent hypoglycemia (low glycogen) otherwise known as the dreaded “bonk”, Tour rules do permit cyclists to eat from food bags during the race, otherwise there just would not be enough waking hours in the day for the cyclists to consume all these calories. Since eating cheeseburgers or chocolate bars all day is not practical, the science of feeding a Tour cyclist is mandatory. Breakfast, three to four hours prior to the starting time, will include highly digestible carbohydrates such as cereal, rice and pasta. A few hours before a stage start, cyclists will consume a slow-release carbohydrate liquid mix bringing their pre-race caloric count to 1000. While burning up to 900 calories an hour, they can only still process approximately 300 calories per hour. Throughout the ride cyclists must stay hydrated and will also consume a few boxes of fast energy bars and gels, while Panini’s are popular for lunch while still on the bike as they provide sustenance. Post race recovery drinks and containers of white rice and egg dishes provide proteins necessary to quicken muscle repair, followed by a balanced dinner binge that not only aids in full muscle glycogen recovery but starts loading for the energy system for the next day.

For more information on fueling to feed the endurance athlete, please visit SIRC.

Flock to a Turkey Trot

The thought of Canadian Thanksgiving elicits those lingering smells from the kitchen of the turkey roasting and pies in the oven. But before you eat enough calories in one meal that can last you for three days, why not take part in a bit of exercise?

In true Canadian style, on Thanksgiving weekend there are many opportunities throughout the country to fit in a bit of fitness before sitting down to wonderful Thanksgiving dinner.  Doesn’t matter if you are a walker, runner or Nordic skier, why not get the family together and participate in one of these local events. How could you possibly not have a blast together partaking in the “Giblet Jog”, “The Galloping Gobbler” or the “1km Wattle”? Makes you hungry just thinking about it!

From coast to coast, there is an event this weekend to sign up for. In the spirit of giving thanks and giving back, “The Granville Island Turkey Trot” in Vancouver, British Columbia generously donates cash and food to the local food bank. What about “The Gobbler Gallop and Giblet Jog” in London, Ontario, or the “Winkler's Thanks for Giving Half Marathon, 10k & 5k Run” in Winnipeg, Manitoba? For our friends in Alberta, there is the “21st Investors Group Thanksgiving Memory Walk and Run” in Calgary, which draw attention to more and more individuals who become affected by Alzheimer’s and related dementias. In 2010, this event had over 1200 participants and raised over $170,000.

So find a Turkey Trot near you. The weather is going to be amazing and there is no better way to start a family Canadian Thanksgiving tradition.

From the entire team at SIRC, we wish you a safe, enjoyable and fit Happy Thanksgiving weekend.

For more information on nutrition and fitness, please visit SIRC.

Can endurance athletes be vegetarians?

by Michelle Caron

Algonquin College Library Technician Student

SIRC Intern

All athletes want to be better, faster and stronger than their opponents. On race days, athletes need food that will give them the energy to get through to the end of the day. In order to accomplish this goal, the right combination of carbohydrates, proteins and fats are required. Endurance athletes need to consume more calories than the average person, so when an athlete makes the decision to become a vegetarian it can be a complicated move.

High performance comes with good health so many athletes have been exploring vegetarianism as a viable lifestyle change. There are various types of vegetarianism:

• Vegan: This group excludes animal food and animal products. They eat only plant-based food. 
• Lacto-Vegetarian: This is a pure plant diet that includes dairy products. 
• Lacto-Ovo-Vegetarian: Will not eat meat products but includes eggs and dairy 
• Pesco-Vegetarian: Does not eat meat but includes fish. 

Comprehensive research is highly recommended so that athletes can make an informed decision before cutting meat out of their diet. Without that knowledge base, vegetarian diets have the potential to be unhealthy (saturated fats, refined carbohydrates, low protein, iron, zinc and calcium). That being said, vegetarian diets are able to support an athletes’ needs and with careful planning it can be done. Some tips to consider:

• Prepare your meals at home 
• Vary the foods you eat 
• Make smart choices by monitoring protein intake 
• Try to eat small, frequent, nutrient packed meals throughout the day to keep energy and blood levels stable

Nutrition deficiency can happen very easily when someone is going through intensive training. This can be avoided if you incorporate nutrient rich foods. Some staples to incorporate into your diet should include: 

• Hummus 
• Beans – kidney, black beans and lentils 
• Nuts and nut butters – almond, cashew 
• Brown rice 
• Whole grains 
• Fortified soy milk 
• Seeds containing Omega 3 – flax, hemp, chia, sesame, pumpkin, sunflower 
• Good iron sources – spinach, broccoli, oatmeal and fortified cereals 
• Vitamin supplements 

If you feel you are out of your depth regarding nutrition and vitamin supplements, Dieticians of Canada is a wonderful resource that provides comprehensive information on healthy nutrition for athletes. It is possible to maintain a healthy, plant-based diet and still perform at higher levels if you educate yourself and ensure all your nutritional needs are met. 

For more information on vegetarianism and sport, please contact SIRC. 

References from the SIRC Collection: 

1. Crosland, J. "The Athlete's Guide To Turning Vegetarian: More And More Athletes Are Turning Vegetarian. But It's Vital They Follow Some Simple Guidelines. Jeanette Crosland Suggests How It Should Be Tackled." The Coach (Peterborough, England) 4 (2001): 42-44. 
2. Eberle, S.G. "Vegetarian Diets For Endurance Athletes." Strength & Conditioning Journal 26.4 (2004): 60- 61. Fuhrman, Joel, and Deana M. Ferreri. "Fueling The Vegetarian (Vegan) Athlete." Current Sports Medicine Reports 9.4 (2010): 233-341. 
3. Nisevich, Pamela M. "Training Tips For Vegetarian Athletes." IDEA Fitness Journal 6.4 (2009): 56-58. 
4. Seebohar, Bob. "VEGETARIAN EATING Life Style." Triathlon Life 10.4 (2007): 36. 
5. Venderley, Angela M., and Wayne W. Campbell. "Vegetarian Diets: Nutritional Considerations For Athletes." Sports Medicine 36.4 (2006): 293-305.

Healthy Holiday Eating

Tis the season of good cheer and holiday celebrations. Keeping your basic dietary and exercise lifestyle habits on track helps to combat that holiday weight gain. Research shows that one-off over-indulgences do not cause weight gain, rather the weight gain is induced by the gradual and sustained caloric increases or dietary habits that are developed as long term behaviours. So while it is fine to indulge in those holiday treats, it is also important to remember a few key tips to help avoid the holiday over-indulgences.

• When faced with a holiday meal or those groaning buffet tables, remember portion control and selecting from a variety of food groups
• Drink a large glass of water just before the holiday dinner, liquid helps you feel fuller faster
• Use a smaller plate
• Cover most of the plate with vegetables and salad
• While turkey is one of the lean proteins, keep portion control in mind
• Keep stuffing portions small
• Avoid "candied" vegetables and starches
• Instead of watching football, why not suggest an activity of your own
• Instead of having full portions of desserts or sweets, make thoughtful selections and just indulge in a taste of each
• Cut down on alcohol consumption, it is a fast way to add up calories
• Offer to make lighter versions of traditional dishes as your contribution to the table
• Remember to maintain your exercise routine
• Don't let the season begin before it should and end way after it should, those are the beginnings of lifestyle habits

The holiday season is about spending time with family and friends. Focusing on the enjoyment of the companionship instead of the food is the best way to head off the holiday calories. After all that is the true meaning of the season.

References from the SIRC Collection:

1. Burrell, S. (2012). Avoiding the Holiday Body Hangover. Bicycling Australia (173), p.90.
2. Wuesthoff, S. (2011). 'Tis the season for holiday eating strategies. IDEA Fitness Journal, 8(10), p.56.

The Need for Fibre

Although it has very little caloric value, fibreis still essential to your diet and offers a wide range of health benefits. The recommended daily allowance of fibre is 20-35 grams per day between soluble and insoluble varieties (although the average daily fibre intake is closer to 15 grams). While all athletes, recreational and competitive, need to make sure of a regular supply of fibre in their diets, athletes may need to decrease fibre pre-competition to prevent intestinal problems.

Soluble fibres, which have the added bonus of reducing blood cholesterol levels and help control blood sugar levels, are found in lentils, beans, nuts and some vegetables and fruit. This fibre forms a gel by attracting water, which slows down digestion. In addition it helps with over eating and weight loss. 

• Weight loss aid - an apple and a biscuit both have 60 calories. However an apple which has high fibre content and water compared to the sugar and fat of the biscuit. The apple is more filling and satisfying unlike the single biscuit. Many of us can eat a few biscuit in a single serving but the same cannot be said for an apple. 

On the other hand insoluble fibres pass through the gastrointestinal tract relatively quickly and add bulk to our diet.  It is believed that insoluble fibres help to decrease your risk of colon cancer by removing toxins from the colon and controlling/balancing the acidity levels in the intestine.  Insoluble finders can be found in whole wheat and grains, seeds, the outer skins of fruits and vegetables.

• Digestive health- our intestines are made of smooth muscle, these muscle require, like any other muscle to be exercised. Food is pushed through the intestines in an action called peristalsis. Fibres add bulk to our food, helping the food pass with less pressure. Lack of fibre can cause diverticulitis. This is a painful and serious medical condition where bacteria filled bulges develops on the walls of the intestine.  

To get your daily fix of fibre eat a wide variety of fruit, vegetables, grains, and other natural foods.

Foods high in fibre  · Cooked black beans   · Kidney beans  · Bran cereal  · Apples and pears with skin  · Avocado  · Red lentils

Foods low in fibre  · White bread  · White rice  · White pasta  · Refined meals

Source from the SIRC Collection:

Dale, P. The F Word (2011). Ultra-FIT.

Smoothies can be a Quick Fix

If you’re pressed for time but looking for a nutritious fix, a smoothie is an ideal choice. Smoothies can serve as a quick snack or as an addition to a regular meal. An athlete can make a smoothie according to their desires and fitness needs. For instance an athlete looking to lose some weight can make a smoothie comprising of low calorie ingredients such as fruits and vegetables. Fruit and vegetables are anti-oxidants which gives the body a boost. Smoothies are an alternative source to provide the body with nutrients that you may be missing. By adding dairy products, nuts and seeds, the smoothie becomes an excellent source of protein. Other than the smoothie’s ingredients, a blender is the only necessary component for your recipe.

Key ingredients for a healthy yet tasty smoothie:

• Carbohydrate Sources - Fresh or frozen fruit, almonds, fruit purees, mangos, carrots and banana. 
• Protein Sources - Milk (soy), yogurt( plain, fruit, Greek), cottage cheese. 
• Sweet Sources - Honey, maple syrup, brown sugar, fruit juice. 
• Healthy Fat Sources - Almond butter, peanut butter, avocados, coconut milk, coconut oil. 

Why not give these smoothies a try!
Carrot Pineapple smoothie has few calories and makes for a perfect pre practice snack. On the other hand the Strawberry Flaxseed smoothie is an ideal snack for athletes trying to gain or maintain their weight.

Strawberry Flaxseed
1 cup frozen strawberries
1 cup plain low fat yogurt
½ cup 100 percent orange juice
1 tablespoon of honey
1 tablespoon of ground flaxseed

Carrot Pineapple
Cup of fresh pineapple
¼cup chopped carrots
½ cup of ice
1 cup of 100 percent orange juice

Reference from the SIRC Collection:
Dolan, S., The Blend Boost. Volleyball USA. Winter2011-2012, 39(4),

Online Smoothie resources:
Smoothies for athletes
The Ultimate Endurance Athlete Smoothie

Weight gain ... the healthy way!

Contrary to popular belief there is a time and a place for weight gain. Many athletes are required to gain weight to increase strength, increase their size or increase their musculature. In sports with weight categories, being a heavier weight may not always mean being "fatter" but having a fit heavier body mass. The focus of a recent article in the SIRC Collection addresses athletic weight gain emphasizing a nutritionally balanced plan.

The article acknowledges that gain weight for athletes can be a challenge as weight gain comes from consuming more calories than are burned through activity. However, it is stressed that meeting this challenge can be done by increasing the energy intake by focusing on a variety of healthy foods.

Here are some of the author's suggestions to increase calorie intake for "healthy" weight gain:

• Plan ahead. Eat at least three meals daily with snacks in between. Planning ahead will help you keep track of total calories of consumption in relation to the energy burned in training/competition
• Carry energy-dense snacks (trail mix, granola, nuts, low-fat cheese, peanut butter sandwiches)
• Drink fluids with calories (100% fruit/vegetable juice, 2% milk or chocolate milk). Try a smoothie or milkshake.
• Try more starchy vegetables (corn, potatoes, peas) which contain more calories. 
• Add nuts, raisins, dates and other fruits to cereal and yogurts.
• Include protein (lean meats, poultry, eggs, low fat milk, cheese, peanut butter and beans) to every meal
• Eat snacks after workouts (fruit, fruit juice, low-fat milk, cereal, peanut butter on toast, bagels or crackers) to replace calories burned in training
• Increase muscle by including strength training sessions in your training
• Get plenty of sleep. Rest helps build muscle.
• Be careful of supplements advertising weight gain and/or increase muscle size, to avoid risk of doping infractions, unsafe ingredients and questionable effectiveness. Most of the same benefits can be found through food options.

The key to remember is that weight gain should be pursued through a balance of healthy food choices, training and recovery. Having a well researched plan in place will be give you the best edge.

Resource from the SIRC Collection:
Woolf, K. (2012). Weight Gain Tips. Splash, 20(2), 12.

Other online resources:
Weight Gain Tips for Athletes
Gaining Weight for Athletes: Nutrition Plan to Put Weight On
Weight Gain in Junior Athletes

Recovery

SIRC Newsletter now available online:  Recovery

You’ve had an intensive workout and your muscles are sore, you’re thirsty and your body is yelling at you to just lie down and rest. This is the easy part! Often neglected but very important, recovery is a major part of training and should not be overlooked. The idea is to make time for your body to get the necessary rest it needs to perform even better the next time you train. Muscles need to rebuild and your body needs to replace its essential nutrients.

Read More: http://www.sirc.ca/newsletters/mid-may12/index.html

Get Moving! Get Smart!

It’s common knowledge that physical exercise is good for our general health, but did you know there's another advantage to proper exercise and nutrition? It’s good for your brain.

Aerobic exercise increases the amount of oxygen in the blood and studies on rats have shown that neurons (the brain's nerve cells responsible for communication) operate better when they get more oxygen. So, if you think you’re going to get smarter sitting in front of your computer or watching television, think again.

Movement and exercise increase breathing and heart rate so that more blood flows to the brain, enhancing energy production. In fact studies have shown that moving your body can help:

• Minimize symptoms of depression
• Combat mental decline 
• Increase memory function 
• Improve concentration

If you want to give your brain a regular boost, any kind of exercise will help.  Even mild exercise, such as a daily walk or yoga can improve your brain health.

Knowledge of the effects of exercise on the body and mind continues to grow and in doing so, it helps to guide the development of new therapies to improve our general quality of life.  There seems to be little downside to a moderate aerobic exercise program; with the approval of your health professional, of course.

References from the SIRC Collection:

1. Archer S. Youth Exercise Contributes to Cognitive Development. IDEA Fitness Journal [serial online]. February 2012;9(2):76.

2. Brisk Walking Can Rebuild Your Brain. Tufts University Health & Nutrition Letter [serial online]. March 2007;25(1):1-2.

3. Don't Put Off Exercise--Put Off Alzheimer's Instead. Tufts University Health & Nutrition Letter [serial online].

4. Kleim J. Exercise and the Brain: Exciting discoveries underscore how exercise benefits brain health and boosts lifelong learning. IDEA Fitness Journal [serial online].

Studies: Physical exercise a good warm-up for learning. Pennsylvania Journal Of Health, Physical Education, Recreation & Dance [serial online].