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

Does protein aid recovery?

In recent years, post-exercise nutrition has evolved into an important part of an athlete's training regimen. Athletes of all ages, abilities and skill levels are commonly adopting some sort of post-exercise nutrition to improve performance and enhance the recovery process.  Endurance athletes know that carbohydrates are essential for recovery, but what they may not know is that combining it with protein may have some additional benefits.

While protein and carbohydrates have their own distinct functions, together they work to create an anabolic state within the body that can help athletes recover faster.

Recent studies have shown that:

• Ingestion of small amounts of dietary protein 5 or 6 times daily might support muscle protein synthesis throughout the day.
• Consuming post-exercise carbohydrate and protein within 30 minutes of exercise has been shown to increase the insulin response in the body resulting in more stored glycogen.
• Recovery significantly improved four hours after intense exercise when an athlete consumed a protein and carbohydrate drink.
• A 3:1 or 4:1 ratio of carbohydrate and protein is optimal (three-four grams of carbohydrate for every one gram of protein).
• Protein and carbohydrate consumption may be of particular benefit to athletes who are involved in multiple training or competition sessions.

Athletes should be able to get the required amount of protein for their needs by talking to a registered dietitian and altering their diets to match their training. Some good examples of protein to add to your diet are: milk, cheese, eggs, meat, fish, assorted beans, peas lentils and grains. 

Achieving a balance between training, competition stresses and recovery is very important for the success of any athlete. Post-exercise nutrition is an essential part of any training program and consuming the proper nutrients after extensive training kick starts the restoration of muscle glycogen and initiates the recovery process.

References from the SIRC Collection: 

1. Beelen M, Burke L, Gibaia M, Van Loon L. Nutritional Strategies to Promote Postexercise Recovery. International Journal Of Sport Nutrition & Exercise Metabolism. December 2010;20(6):515-532.
2. Cepero M, Padial R, Rojas F, Geerlings A, De la Cruz J, Boza J. INFLUENCE OF INGESTING CASEIN PROTEIN AND WHEY PROTEIN CARBOHYDRATE BEVERAGES ON RECOVERY AND PERFORMANCE OF AN ENDURANCE CYCLING TEST. Journal Of Human Sport & Exercise. July 2010;5(2):158-175.
3. Coyle C, Donne B, Mahony N. Effects of Carbohydrate-Protein Ingestion Post-Resistance Training in Male Rugby Players. International Journal Of Exercise Science. January 2012;5(1):39-49. 
4. PROTEIN MISCONCEPTIONS: Details on misconceptions regarding protein supplementation-and where they come from. Journal Of Pure Power. January 2009;4(1):48-52.
5. Res P, Groen B, Van Loon L, et al. Protein Ingestion before Sleep Improves Postexercise Overnight Recovery. Medicine & Science In Sports & Exercise. August 2012;44(8):1560-1569.
6. Williams M. Protein Supplementation and Endurance Exercise. Marathon & Beyond. November 2012;16(6):172-173.

Recovery Nutrition - Carbs and protein

Recovery nutrition should be an important goal that is placed at the top of any serious athletes training priorities. Immediately after training, muscles are primed to absorb nutrients such as carbohydrate (restores muscle glycogen) and protein (repairs damaged muscle fibres), both of which are essential for rapid recovery from intense exercise. Proper nutrition is an essential part of the recovery process and is often overlooked or poorly executed. With good planning, it can help the body to adapt to the physiological stresses of training and prepares the body to train again.

Some recommendations for good recovery practices:

• If the period between exercise sessions is less than eight hours, an athlete should begin carbohydrate intake as soon as practical after the first workout session. Eating carbohydrates can be in the form of small snacks to minimize gastrointestinal discomfort.
• During longer recovery periods it may be helpful to have a meal plan that organizes the pattern and timing of carbohydrate and protein rich foods according to what is comfortable and practical for the athlete.
• Quick releasing (glycaemic index) carbs such as sugars are favoured right after training because the sugars can rapidly enter the bloodstream which maximizes carbohydrate uptake.
• Protein ingestion before sleep improves post-exercise overnight recovery.
• High protein foods include - bran cereal, lite milk, Swiss cheese, lean steak, baked potato, broccoli. Beans, lentils, cottage cheese, spinach and yogurt are also good sources.

When plotting your recovery plan, it's important recognize that every athlete is going to require individual tweaks to their nutrition that works for them. If you want to ensure that you get the most of your recovery nutrition, consulting a dietician or nutritionist is a great option. Training diaries can be essential for this process, since needs change as training progresses. A well designed recovery nutrition plan can play a critical role in replacing energy stores, repairing muscle tissue and maximizing athletic gains.

References from the SIRC Collection: 

1. Etheridge T, Philp A, Watt P. A single protein meal increases recovery of muscle function following an acute eccentric exercise bout. Applied Physiology, Nutrition & Metabolism. June 2008;33(3):483-488.
2. Hofmekler O. Recovery Meals - The Key for Maximizing Muscle Gain. Pro-Trainer Online. April 2005.
3. Kiens B, Ivy J, Burke L. Carbohydrates and fat for training and recovery. Journal Of Sports Sciences. January 2004;22(1):15-30.
4. KURIEL V. NUTRITION BLUNDERS. Australian Triathlete. November 2012;20(1):46-48.
5. Lunn W, Pasiakos S, Rodriguez N, et al. Chocolate Milk and Endurance Exercise Recovery: Protein Balance, Glycogen, and Performance. Medicine & Science In Sports & Exercise. April 2012;44(4):682-691.
6. Stevenson E, Williams C, Biscoe H. The Metabolic Responses to High Carbohydrate Meals with Different Glycemic Indices Consumed During Recovery from Prolonged Strenuous Exercise. International Journal Of Sport Nutrition & Exercise Metabolism. June 2005;15(3):291-307.
7. Wong S, Chen V, Fung W, Morris J. Effect of Glycemic Index Meals on Recovery and Subsequent Endurance Capacity. International Journal Of Sports Medicine. December 2009;30(12):898-905.

Confused about carbs?

Optimizing performance can be done in a variety of ways and an athlete nutrition strategy should be part of that process. Carbohydrates are vital for peak performance because they are one of the main sources of energy for our brains and bodies to work properly.

What are carbohydrates?

There are two main classifications of carbohydrates: simple (mono- and disaccharides) and complex (polysaccarides).

Simple carbohydrates - consist of one to two sugar molecules joined together. Simple carbohydrates require very little breakdown and thus are absorbed quickly by the body resulting in a rapid surged of energy. Common examples are:

1. Glucose - is one of the primary molecules which serve as energy sources for plants and animals. When the body metabolizes glucose, it produces carbon dioxide, water, and some nitrogen compounds which provide energy. 
2. Fructose - or fruit sugar is found in fruits and vegetables.
3. Galactose - or "milk sugar", which is the combination of glucose and lactose.

Complex carbohydrates - known as starches, they are complex because their structure is composed of long chains of glucose molecules. Because of these long chains, they take longer to break down resulting in a longer more constant release of energy. Common examples of foods that contain complex carbohydrates are bread, rice, pasta, potatoes, and vegetables.

40-60% of daily calories should come from carbohydrate sources and should equal 6-10 grams of carbohydrate for every kilogram of body weight. - C.J. Osier, MD

Carbohydrates are stored in the liver and muscles as glycogen which can be depleted during endurance sports. Since the body can't store a lot of glycogen, carbohydrates should be consumed during exercise to maintain blood levels.

What is carbo-loading?

Carbohydrate loading is a sports nutrition strategy that involves eating a higher than usual carbohydrate intake for 1-4 days prior to an event while tapering training. It may enhance performance by maximizing muscle carbohydrate (glycogen) stores prior to competition. High endurance sports such as long distance running, cycling, triathlon and cross country skiing depend heavily on carbohydrates as a fuel source and many athletes use this strategy to maintain their energy during training and competition.

Any performance nutrition strategies should be tested in training before use in a big competition to ensure there are no negative effects. Good nutrition is not a guarantee for athletic success, but it is still an important contributor to optimal performance.

References from the SIRC Collection: 

1. Clark N. Carb-loading Tips for Endurance Athletes. American Fitness. March 2007;25(2):26-27. 
2. Clark N. Eating for endurance: Strategies for extraordinary athletes. ACHPER Active & Healthy Magazine. March 2007;14(1):8-9. 
3. Hart M. You Can't Go Past A Pasta!. Bicycling Australia. November 2008;(154):108-110.
4. Nugent L. Eating for Competing. Modern Athlete & Coach. January 2013;51(1):25.
5. Osier C. Nutritional Guidelines for Sports and Training. Hughston Health Alert. Winter2013 2013;25(1):4-5.
6. Twombley B. BEFORE & AFTER. Volleyball. August 2012;23(7):20-21.
7. Vaughan R. Carbohydrate Intake for Endurance Training*: Redefining Traditional Views. IDEA Fitness Journal. February 2013;10(2):20-22.
8. YEAGER S, BLOCH S. THE CASE FOR CARBS. Bicycling. June 2012;53(5):69-76.