Sports Nutrition

The last couple months I've had the opportunity to write some articles related to eating and running for the Run Utah online magazine.  There are a lot of great resources for athletes, most particularly runners.  Here are the links to the magazines:

Eat Like A Runner: Recovery Nutrition just click on the cover page Recovery Nutrition 101

Avoid the Race Day Bonk you have to download a PDF, but you can still click on the cover page title to go directly to the article.

Enjoy!

What Concentration of CHO Is Good for a Sports Drink?

This article has little value because sports drink companies (and when I say that I mean Gatorade) pretty much conducted most of the research in order to formulate an effective product; therefore the majority of sports drinks are within 5-7%.  While there is not a lot of new information presented, the article may help you if you need a sports drink for exercising in the heat, as there can be some variations (though who knows how significant it really is).  Also, for those who think soda or juice is a good replacement for sports drinks, think again.  Plus, if you look at the references section at the bottom, before the bio, the last resource links you to a page with a recipe for making your own sports drink.  Of course, she doesn't list the CHO concentration of that one so use it at your own risk! :)

Foods Containing Cis Fats

This article helps clear up any confusion you may have regarding cis fats.  Basically, cis is the opposite of trans and refers to the arrangement of hydrogen atoms around a double bond.  We should all know by now that trans is bad.  What about cis? 

How to Evaluate Weird Diets

I was featured on the KSL 5 morning show talking about weird diet trends.  The interview didn't go quite as planned and I don't feel like we accomplished our goal of informing the viewers about how to evaluate weird diets.  Here is my outline of how to decide if a fad diet could work for you.  It is not comprehensively explanatory so if you have any questions feel free to ask for clarification.

When it comes to diets, especially the latest fad diets, there is a set of questions that I ask to evaluate them.  Safety is my first concern, because if it isn’t safe, I don’t care if it works.  There is a difference between a diet that “works” and a diet that is “good for you.”  Besides, most diets that “work” but aren’t really “good for you” don’t actually work in the long run. 

1.       Is it safe?

2.       Is it effective?

a.       Is the science, if any, high quality research?

b.      Does the mechanism make sense?

c.       What are the long term results?

3.       What is the cost?

a.       Financial

b.      Emotional

c.       Time

4.       Does it fit with your lifestyle?

Here are some examples that evaluate 2 fad diets and will help you to use critical thinking when looking at the latest fad diets.

Ice-Cube Diet

The Ice Cube Diet is a fad diet that claims you can lose weight if you eat as you normally would, but before your largest meal suck on an ice cube.  Sounds cool, but does it really work?

1.       Is it safe? Probably.  Only in rare, weird circumstances could I see this being harmful.

2.       Is it effective?

a.       There is no science behind it.

b.      It makes absolutely no sense.

c.       Long term results will only be seen if somehow it teaches you healthy eating habits.

3.       What is the cost?

a.       The price of 1 ice cube per day

b.      Your friends and family might think you are weird if you insist on sucking on ice cubes.

c.       Just the few extra minutes before your biggest meal to melt the ice cube in your mouth.

4.       This could easily be a part of your lifestyle if you have access to ice and/or a freezer

HCG Diet

HCG is human chorionic gonadotropin, a hormone produced during pregnancy. It is approved for use by the FDA to treat fertility issues, not for weight loss or obesity treatment.  Proponents claim HCG from injections or pills can help you lose weight, burn fat, and redistribute fat in combination with a 500-800 calorie diet. 

1.     Is it safe?  While it appears to be safe, there are some side effects of HCG including headache, fatigue, irritability, and male breast enlargement.  The severe calorie restriction makes it hard to meet nutritional needs, and rapid weight loss can lead to gallstones. In addition, because supplements are minimally regulated, HCG products may not be what they claim.  This is especially true if they were purchased on the internet.

2.       Is it effective?

a.       No high-quality research has been able to prove that the HCG hormone itself helps weight loss, or reduces feelings of hunger.  The very low calorie diet can produce weight loss, but typically just for the short term. Most people regain the lost weight and often more after stopping the HCG diet. 

b.      Sometimes it’s hard to tell if a diet makes sense, especially when a “doctor” explains some complicated scientific mechanism.  Often they take truth and twist it just enough to make it fit their claims.  In this case, consult any research that has been done on it. 

c.       In some people, HCG can be effective, but it is usually limited to the short term.  To permanently lose weight you have to develop healthy eating and exercise habits, which is not the strength of most fad diets. 

3.       What is the cost?

a.       This is variable, so you have to do research in your locale.  Keep in mind that while the real stuff used under medical supervision will be more expensive, but there are scammers that will sell the fake stuff at a high price to make you think it is real. 

b.      Most of the clients I have that have failed the HCG diet mention strained relationships with family and friends because they are so fatigued and irritable from not eating enough.  What impact might that have on your situation?

c.       Do you need to drive to a clinic to get injections? How much time will it take to plan, shop for, and prepare your meals? Do you have the time required?

4.       Even if a diet “works” for other people, if it doesn’t fit your lifestyle you stand little chance of complying with the diet and getting positive results. 

If everything passes the evaluation, I might suggest this diet to an obese person as an alternative to gastric bypass.  However, even with gastric bypass, if you don’t develop healthy eating and exercise habits, it will be difficult to maintain a healthy weight long term. 

Drug, Nutrient, and Supplement Interactions

It is always important to check the interactions of any medications, vitamins, minerals, herbs, or other supplements.  That's why doctors always ask about everything you are taking.  But these things can also interact with the food you eat, which is sometimes reflected by dosing instructions.  But lets face it, no one has the time or money to go to the doctor every time they purchase something over-the-counter.  Besides, the doctor never has room in his schedule anyway! There are several resources on the Internet.  I have found the interaction checker on drugs.com to be helpful and accurate.  This article I wrote is an example of some interactions of minerals with the medication atenolol, found using drug information and interaction checkers on the Internet.  So you can easily find out what your medications interact with.  Have fun!

What Is Calcium Fructoborate?

This is a compound that I had never heard of until I saw it as a potential title to write on.  Curious, I claimed it so I could become more informed. There is hardly any information on it.  The Internet mostly serves up shopping results of where you can buy the supplement and how much it costs.  There isn't even a wikipedia entry on it yet! Beware of the fact sheets distributed by those trying to sell you this product ... remember their motive is not innocent.  Don't ignore it, just check your facts.  If you can find them.  Pub Med turned up 10 research articles on it.  I used 6 of them for my article.  Read this and consider it continuing education!

Aspartame's Side Effects on the Nervous System

I have recently begun a new job writing for Demand Media Studios, who publishes for ehow, livestrong.com and livestrong.com/nutrition.  I will post a link to some of the articles I have written on this blog along with a bit of commentary.  My first article is on aspartame.

Aspartame is surprisingly controversial even though it has a large base of research.  If you want to find a medical professional to back you up, there are many who will support you regardless of your views.  You can find scientific articles supporting many view points as well.  When it comes to good solid research, double-blind, placebo-controlled, cross-over studies, there are fewer arguments.  When I reviewed the literature I stuck to the highest research quality in order to eliminate biased results.  In addition, I selected studies that were not industry funded for this article to reduce bias of result interpretations. 

The conclusion?  Aspartame is not harmful.  Of course, many will still cry poison.  That's okay, they don't have to eat it!  The rest of you who trust the scientific evidence can indulge in your sugar free candy and diet soda :)  So sit back, kick your feet up, click here and enjoy!