Written by: Kathleen Rafaat – kathleenrafaatnutrition.com
As a female, we have been taught to be careful, almost fearful, of carbohydrates. When you become an athlete, the fear becomes a stumbling block if you do not approach it as a way to maintain physical strength and stamina in your daily workouts and races. Understanding carbohydrates and how to use them is one of the most important tools in your workout routine. If you are a ATHLETE, your workouts are based on cycles and each cycle requires a different amount and timing, of those carbohydrates. It can get complicated, but let’s look at the simple side of what carbohydrates do for your body and how you can use them to your benefit.
Carbohydrates are found in all food and are made up of carbon, hydrogen and oxygen. There are simple carbs, or sugars, which include glucose (blood sugar), fructose (fruit sugar) and galactose. There are also two-molecule carbs that include sucrose (table sugar), lactose (milk sugar) and maltose (malt sugar). Simple carbohydrates are beneficial because they provide usable energy quickly. Complex carbohydrates, or starches, contain large 300 to 1,000 molecule compound and contain nothing but glucose molecules. It takes these compounds longer than simple sugars to come apart in the digestive system. Complex carbohydrates provide a longer-lasting source of clean-burning energy that can keep you going for hours.
When you are at rest, your body burns carbohydrates and fats, the rates of which depend on your level of fitness. As you increase your training intensity, carbs become the more important source of fuel for your muscles. Your glycogen supply is also much more limited than your body fat stores. Once they run low, fatty acids are used as the sole source of energy and performance is decreased. So now you understand how important carbohydrates are to your body during training and racing. Next, let’s learn how and when to eat and drink them!
If you look at training as a cycle, triathletes usually break the year down into four distinctive cycles, beginning with the Base Cycle. This is time you are laying down your foundation to develop aerobic endurance and muscular strength. It is filled with moderate intensity and high volume. If you look at the year as a whole, your carbohydrate volume should follow your training volume. So it makes sense to match up what you consume in the hours before, during and after training with the loss of fuel that happens during your training session. Once you become fatigued, you have no choice but to slow down or stop. Let’s work on how to stop that from happening!
In a perfect world, it is best to fuel your body 3-4 hours before you train but most of us have busy lives and it is difficult to eat that early. Let’s start with 1-2 hours before a training session that lasts for 75 minutes. An example is a 140 pound female triathlete. She will need between 2.5-3g/lb. of carbs for a low intensity training = 1,400 calories of carbohydrates.
Keeping in mind that you are eating 1-2 hours before your training session, it is better to limit your intake of carbohydrates to 1 gram per pound of body weight. So the 140-pound athlete could take in a max of 140 grams of carbs. Two hours before a whole grain bagel, 1 T peanut butter, banana and endurance sports drink would give you around that amount. If closer to an hour, using a liquid carb meal or energy bar is great since it is quickly and easily digested. Choose wisely and look for organic versions with the least amount of ingredients.
During your workout, you will need to ingest around 30-40 grams per hour if training longer than 2 hours. Start drinking as soon as you begin your exercise and continue to drink at frequent intervals throughout your workout. Gels, sports drink, banana, bars, are all good and should be used during your training to see which one works best for you. Remember to check your race website to see what they use, and practice what is on the course, in case your “special” combo is lost or dropped during the race!
After your training, make sure you are replenishing energy stores at a rate of about .75 grams per pound of body weight, during the first 15-30 minutes and for the next four to six hours. That is equal to 100 grams of carbohydrates for 140-pound athlete. This way you can maximize your glycogen stores and feel great for your next day of training!
When it comes to fitness, whether it’s fitness psychology, exercise physiology, gym equipment, exercise programming or anything else in the large space of the fitness gym world, IHRSA is the first and last word on the topic. This week, March 12-15, 2014, at the San Diego Convention Center, the 33rd Annual International Convention and Trade show of IHRSA will take place. IHRSA stands for the International Health and Racquet & Sports club Association. You can find them at http://www.ihrsa.org
Here’s an example of last year’s extravaganza:
After seeing that, you’ll now understand why many of the staff at The La Jolla Sports Club may be MIA over the next several days.
The trade show, with almost 400 exhibitors taking up more than a ¼ mile of space at the Convention Center, is the largest fitness toy store ever assembled. Here, we’ll see the latest and greatest in equipment and fitness/gym related information and material. It’s not too late for you to register as part of the public and dive in with those of us who’ll be there, loaded down with bags of cool swag in hand. There will be more than 8,000 in attendance, so no joke, come on down!!
Among the 180 health clubs in San Diego (there are 3,950 clubs in California), there’s no doubt at all, whatsoever, that the Sporting Club is the finest full-service club in town. Their are 313,000 club members in San Diego, (there are 7.6 million club members in California), and there’s no doubt at all, whatsoever, that our members experience the finest in personal and unique attention to achieving optimal health among these full-service clubs.
The La Jolla Sports Club offers supportive, knowledgeable and trained fitness pros to make it easy for members of all ages and fitness levels to build a well-balanced and enjoyable fitness program. Check out some of the talks from among the dozens upon dozens over four days at IHRSA this year, and you’ll see why our club is on the cutting edge of what’s contemporary:
- Fitness as a Part of the Healthcare System
- Active Aging: Trends & Opportunities
- Exercise as Medicine: Tapping the Medical Community
- Fitness Technology: Current & Future Industry Trends
- 7 Habits of Highly Successful Personal Trainers
- From Numbers Driven to Members Driven
The Sporting Club has been exploring these topics, examining programs, and already looking at exciting ways to stay ahead of the pack. Our state-of-the-art exercise equipment, classes, trainers and instructors ensure that our members enjoy a wide variety of exercise and optimal health options. After IHRSA, watch for even more!
Our fellow club members offer unique camaraderie, motivation and personal encouragement to continue improving optimal health lifestyles. What more can you ask for?
Just in case you can’t make it to the greatest fitness show on earth and experience the motivating fun, see some of the industry’s top leaders, and walk away with enough inspiration to keep you charged for the rest of 2014, here are eight additional ideas from IHRSA to stay motivated and feeling good all year long through the La Jolla Sports Club:
- Treat exercise as your personal “time out.”
- Set realistic, incremental goals.
- Do what you enjoy.
- Schedule time at The Sporting Club as you would any important appointment.
- Track it.
- Make it social.
- Be flexible and allow yourself breaks.
- Reward yourself.
You can increase you speed and duration of time that you spend on a treadmill without noticing much. One trick to doing this is by increasing you time by one minute every other day, and increasing you speed by 0.1 mph every other day. Here’s an example: Week 1 Monday 20 minutes @ 6.0 mph Tuesday 21 minutes @ 6.0 mph Wednesday 21 minutes @ 6.1 mph Thursday 22 minutes @ 6.1 mph Friday 22 minutes @ 6.2 mph
Week 2 Monday 23 minutes @ 6.2 mph Tuesday 23 minutes @ 6.3 mph Wednesday 24 minutes @ 6.3 mph Thursday 24 minutes @ 6.4 mph Friday 25 minutes @ 6.4 mph
At the end of 4 weeks, you will have increased you speed by 1.0 mph and you duration will increase by 10 minutes. Since you’ve done this so incrementally, you will hardly notice the extra effort you are putting forth.
By Tim Malley, Fitness Instructor at LJSC – Watch for more articles!
By: Michael R. Mantell, Ph.D.
It’s that time of the year again when everything turns to the shape of hearts. February 14th is Valentine’s Day…ok, the day before my birthday too. It’s also the time when most New Year’s Resolutions have essentially evaporated, including the big three: having a better relationship, exercising more and eating healthier.
What’s this have to do with La Jolla Sports Club? Our La Jolla gym can be the central address for health and fitness 3600. That means not only can LJSC help improve lifestyle habits of physical and emotional health, but relationship health as well. Data tells us that adherence to exercise and healthy eating improves significantly with a supportive partner. When that partner is our significant other, research says there’s a 90% increase in the likelihood that we’ll stick with our goals, including exercise. Not only does adherence to exercise improve, leading to healthier and happier living, but there’s advantages to relationships when couples work out together. And, what better time to focus on this than on Valentine’s Day?
You’ll grow more connected when you workout together. Not only does going to the gym together promote quality time with each other, it allows for discussion of mutual goals and fitness levels, creates opportunities for sharing a a common commitment to wellbeing, creates mutual motivation develops deeper bonds with each other and offers many chances to celebrate each other’s progress. You are required to focus on each other in ways that couples often don’t.
Further, your workouts will actually be better. You have an accountability partner and it’s likely you’ll push each other, kindly of course, to do more, go further, and press your limits. What’s the rush home? Your partner is with you! No resentment, no upset—you are already sharing face time, goals, communication and connection.
Perhaps most important to couples who work out together, regularly, not just on Valentine’s Day, are matters of the heart that go beyond the gym. Exercise is simply a wonder drug for your libido. With the touching, support, encouragement, sweating, moving, pheromones endorphins, dopamines and other feel-good hormones that are released, you’re more likely to be in the “right frame of mind” for post-workout enjoyment. A survey by Brooks Running of 1,000 adults 18 and older who run at least once per week outdoors or on a treadmill, found that 66% believe they have more sex when they run as a couple. But wait. There’s more. Almost 50% of those questioned said running more than six miles together left their hearts pounding even more in the bedroom.
James White, Ph.D., author of “The Best Sex of Your Life” (1997, Barricade Books), professor emeritus at the University of California San Diego and former director of the exercise physiology and human performance center, believes that runners have 15-20% more sex than those who don’t run or exercise. So with Valentine’s Day fast approaching, hit the HIIT (high intensity interval training), do planks face to face, crunches on a Swiss ball or Bosu while tossing a ball to each other, leg raises with some manual resistance from your partner, push ups with your partner pushing gently on your back or face-to-face in “missionary form,” single leg lunges helping each other up and down, and sit-ups sitting on your partner’s lap, legs wrapped around his/her waist.
Plan on a Valentine’s Day workout date. It’s cheaper than marriage counseling, and it’s an inexpensive way to connect, communicate and celebrate each other. Perhaps most importantly, sweating it out with your sweetheart will add more sweet to your hearts.
Have fun and Happy Valentine’s Day!
Henry David Thoreau once shared that he had three chairs in his home, “…one for solitude, two for friendship, and three for society.” Doesn’t that provide you with remarkable insight about the value of a chair?
Chairs provide comfort, stability, relaxation, style and for Thoreau, “…solitude, friendship and society.”
A leader in the fitness industry, Len Kravitz, Ph.D., author, educator, and exercise scientist at the University of New Mexico, teaches that chairs provide wonderful opportunities for exercise and activity. He suggests that every time you go to sit in a chair, first sit, then stand and then sit. Similarly, when you are ready to leave the chair, stand, sit and then stand and go. A nice way to get in some extra lunges and squats during the day, right?
Well the other day, another insight into the value of a chair hit me from the other side of the moon—or somewhere mystically far away. I’ve come to see a chair as a metaphor for healthy life. Sitting too much can’t provide health. Not sitting enough doesn’t provide health either. So here’s my deeper understanding of just how to view a chair when you are lost or overwhelmed about getting on track to lead a healthy life.
Healthy living begins with clear-thinking goals. With the seasonal changes coming, it’s going to be too easy to focus on the holidays, how “perfect” they “should” be, shopping for “perfect” presents and “perfect” clothes to wear to the “perfect” party…you get the idea. YOU will get lost and be replaced by myths you won’t be able to live up to.
Take a seat on that chair over there and think about this. What are your lasting goals beyond the coming holiday season? Your health, living well, fit, peaceful and happy sound like good goals to me.
So use my CHAIR method to keep you focused on what’s really important and don’t get lulled into sitting in that chair you are on too long:
C stands for a deeply felt commitment to very specific goals. You see the goal, be aware of why you’re doing it. Commitments that are consistent and comfortable last.
H is for healthier foods, healthy carbs and proteins, healthy fat. Diet is a word I never use since it has the word ‘die’ in it and always means weight gain.
A stands for daily activity, daily tracking of food, sleep and exercise. If you track, you adhere. Shoot for 10,000 steps a day. But even raking leaves counts as activity.
I is inner motivation and inspiration—you have to have your why and it’s best if it’s personally meaningful to you.
R is for a realistic set of achievable, rewardable goals. You need something very specific that you are targeting, like you want to be entirely off blood pressure medication—not just lose some weight or tone up. Set up these goals or you chance going down the same unhealthy paths you’ve been repeatedly going down.
That’s it…commitment, healthy nutrition, activity, internal motivation and realistic goals. Now, get off your chair and actually start creating that healthier life you’ve been sitting there, thinking about. But keep that CHAIR in mind. And if you need help, our gym and personal trainers are here by your side!
Check out more fitness psychology posts by Dr. Michael R. Mantell, Ph.D.
Article written by KATHLEEN RAFAAT – EatPlayLIveBreath Nutrition – 2013
WHAT ARE THEY?
Carbohydrates are found in all food, even a small amount in meat, but mostly in fruits, grains and vegetables. Chemically, carbohydrates in food are made up of carbon, hydrogen and oxygen.
SIMPLE carbs – sugars – are one or two molecule combinations, which include glucose (blood sugar), fructose (fruit sugar) and galactose and are the easiest to digest. The two-molecule carbs include sucrose (table sugar), lactose (milk sugar), and maltose (malt sugar).
COMPLEX carbs – starches – contain large 300 to 1,000 molecule compound and contain nothing but glucose molecules. It takes these compounds longer than simple sugars to come apart in the digestive system.
The nutritional advantages that complex carbohydrates have over simple sugars as a source of energy, derive not only from the rate at which their glucose is absorbed, but also from the amount of fiber they add to the diet and from the other nutrients present in the major sources of starch (grains, beans, tubers).
However, an increasing amount of evidence indicates that distinguishing which carbohydrates are good for you is more complicated than this simple dichotomy suggests.
What is also important when differentiating between various types of carbohydrates is how rapidly a particular carbohydrate will get metabolized into sugar and impact blood sugar (glucose) levels, otherwise known as the Glycemic Index.
WHAT ARE GOOD AND BAD CARBS?
Choose plant foods that deliver fiber, vitamins, minerals and phytonutrients along with grams of carbohydrates. These get absorbed slowly into your system, avoiding spikes in blood sugar levels. Examples: whole grains, vegetables, fruits and beans.
To meet the nutritional needs while minimizing risk for chronic disease, adults should get 45%-65% from carbs. Quality carbohydrates are loaded with fiber. Men over the age of 50 should get 30 grams, women 21 grams of fiber. (Under 50- 38/25) Start counting your fiber intake – you will be surprised on how little you eat! The more you eat, the fuller you will feel and may help prevent colon cancer and lower your risk for type 2 diabetes.
We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber like white bread and white rice.
The average adult takes in about 20 teaspoons of added sugar a day or about 320 calories. Remember that fat-free and low-fat products have added sugar, which is being substituted for fat. The USDA recommends that no more than 6%-10% of our total calories be from added sugar or 9 teaspoons a day. Look out for HFCS – high-fructose corn syrup, which is an added sugar, produced by chemically altering cornstarch that is cheaper and sweeter than sucrose. It is added to baked goods, breads, cereals, ketchup and soft drinks, so read labels carefully.
ATHLETES AND CARBS
When working out for less than 1 hour, carbohydrate replacement is probably not needed. From 1-2.5 hours- up to 30-60g per hour. Over 2.5 hours – 80-90g per hour of multiple carbohydrate. Carbo-Pro is an example of a complex carbohydrate that is useful for power, strength and endurance athletes that does NOT have fiber or any nutrients except to obtain energy immediately.
You can get your carbohydrates from natural sources for your pre and post meal, but during a race, supplements such as sport drinks, gels and bars, are easy to tolerate and are made for quick release of energy. Always use these supplements in your training so that you know what works best.
Making energy isn’t the only thing your body does with the carbohydrate nutrients in your diet. Carbohydrates also protect your muscles. When you need energy, your body looks for glucose from carbohydrates first. If no glucose is available, your body begins to pull energy out of fatty tissue. Your body’s next move is to burn its own protein, which is muscle.
If your diet provides more carbohydrates than you need to produce, this amount of stored calories in the form of glucose and glycogen in your cells, blood, muscles and liver, the excess will be converted to fat. That is how your pasta ends up on your hips!