Peanut butter or pasta?

Peanut butter or pasta? That is the question asked by many endurance performers as they read some of the new sports nutrition research literature. Following decades of athletes subscribing to the gospel of carbohydrate loading, a new paradigm is raising questions.

Is fat the fuel of the future?

Research published by groups in Denmark, Buffalo, New York, Australia and South Africa are all placing a favorable twist to the concept of "fat loading" as a functional option to carbohydrate loading.
The Danish study reported that the running time to exhaustion, on an 80% of Max VO2 task, was similar in both the high fat diet and the high carbohydrate diet groups following 4 weeks of training while on their respective diets. It also showed, through respiratory exchange ratio (RER) measurements, that the high fat group increased their energy expenditure from fat as training progressed - suggesting an adaptation in progress.
The Buffalo, NY studies showed similar results with no negative blood chemistry indicators indicated.
South African studies compared a high fat group to a high carbohydrate diet group on three types of exercise performance. As expected, during short periods of high intensity (anaerobic type) exercise there were no differences. However, when exercised to exhaustion, differences appeared. The high carbohydrate group lasted 50 percent longer on high intensity bicycle exercise tests than the high fat group. At moderate intensity exercise the high fat group cycled 87% longer than the high carbohydrate group. The latter probably represents the recreational marathoner, the ultra marathoner or the Iron Man competitor whereas the former represents the competitive marathoner. (An intuitive observation not a scientific fact.)
As more studies on the subject appear, the investigations are focusing on the how and why does this happen, at what intensities is the information applicable and does the type of fat make a difference. There are also observations centered on the suggestion that a high fat diet triggers the production of aerobic related enzymes in muscle which allows for more aerobic energy to be available. (There is no anaerobic mechanism for fat metabolism.) There is also speculation that fat loading increases the amount of intra-muscular (between the muscle fibers) fat which is more available for metabolism than the subcutaneous fat and that serves to spare muscle glycogen for longer periods.
I have no conclusions to offer yet. Simply stay tuned with an open mind as this subject unfolds. And remember that muscle glycogen depletion is only a limiting factor in endurance events lasting over 1.5 hours at relatively high intensity. I know of ultra marathoners who consumed peanut butter from the jar during a race.

Happy running while you wonder.

Healthy Eating - What’s on Your Plate?

In our society a portion sizes have increased to the point where our dinner plates look more like platters. We expect more for our money and unfortunately that is leading to more for our waistlines as well. Canada’s Food Guide to Healthy Eating clearly outlines what a portion is for each of the food groups and it’s less than you think! Let’s break down each of the food groups so we can see what we need.

Vegetables and Fruit

• 1 serving = 1 medium sized carrot, apple, banana, tomato, etc., ½ cup 100% juice, ½ cup fresh, frozen or canned vegetable or fruit… at least 1 cup of raw leafy vegetables.
• With whole pieces of fruit look for ones that are about the size of a tennis ball.
• Remember fruit or vegetable juice counts but keep it to 1 cup per day. It is better to eat your veggies than drink them

Grain Products

• 1 serving = 1 slice of bread, ½ cup rice, pasta or couscous, 30 g cold cereal, ¾ cup hot cereal, ½ bagel or flat bread.
• Choose whole grains and brown at least half of the time.
• The easy way to measure is by using your fist. A women’s fist tends to be 2 servings or 1 cup and a man’s fist is 3 servings or a cup and a half.

Milk and Alternatives

• 1 serving= 1 cup milk or fortified soy beverage, ¾ cup yogurt or kefir, 50 grams of cheese.
• For cheese remember to choose a lower fat cheese, less than 20% MF. And watch the serving size, it should be about the size of 2 9-volt batteries.
• Drink skim, 1% or 2% milk every day. Have 2 cups of milk daily to meet your needs for Vitamin D.

Meat and Alternatives

• 1 serving = 75 g of fish, poultry or lean meat, ¾ cup cooked legumes, ¾ cup tofu, 2 eggs, 2 Tbsp of peanut or nut butters, ¼ cup nuts and seeds.
• This is a group where we tend to choose too much. A serving of meat should fit in the palm on your hand.
• Choose meat alternatives often, not only are they lower in fat but they are less expensive as well.
• 2 servings of fatty fish a week such as salmon, herring, sardines or trout will give your required amount of omega-3 fatty acids.

Putting it all together

Check out Canada’s Food Guide to determine how many servings of each group you need. It is broken down from ages 2 to 51+ and for males and females. Plan balanced meals that contain at least 3 out of 4 food groups. For example, a breakfast of whole grain cereal, milk and an orange provides a balanced meal. At lunch and dinner time divide up your plate appropriately to keep your portions healthy. Choose a plate that is the size of a Frisbee. Don’t fill a large plate right to the edge, keep food in the middle. Fill at least half your plate with vegetables. The other half is divided in quarters. One quarter for grains or potato and the other for meat and alternatives. You can accompany your meal with a fruit for dessert and a glass of milk if desired. Other foods, such as pies, cakes, donuts, soft drinks or alcohol are higher in fat, sugar and/ or salt and calories. These should be enjoyed only occasionally.

Breakfast of Champions

 Diet & Nutrition Breakfast of Champions

Push that snooze button one less time and you could be doing something to help in achieving a healthier lifestyle, eating breakfast. Mom was right (even if you may not want to admit it); breakfast is the most important meal of the day. Although we have all heard it before, let’s review the many concrete reasons to start your day off with a solid meal.

It provides essential nutrients:

Your body needs 50 different nutrients everyday and breakfast provides some of those vitamins and minerals. Breakfast eaters are more likely to meet their nutrient intake requirements. If you skip breakfast you may not make up for those nutrients later in the day.

It keeps you slim:

Many studies have shown that those who eat breakfast are less likely to be overweight than breakfast skippers. A morning meal revs up your metabolism. Also, those who skip breakfast tend to eat more throughout the rest of the day.

It sets the tone for a healthy lifestyle:

Those who eat breakfast tend to make healthier lifestyle choices overall, including healthy food choices and more physical activity. Eating breakfast may reduce your risk of serious illness including cardiovascular disease, diabetes, stroke and cancer.
Although any breakfast is better than none at all, here are some general guidelines to help get your day off to the best start;

Choose 3 out of the 4 food groups:

All balanced meals should include at least 3 of the 4 food groups from Canada’s Food Guide; Vegetables and Fruit, Grain Products, Milk and Alternatives and Meat and Alternatives.

Energy to last:

To give your body long lasting supplies of energy think about a bigger breakfast. Ideally, breakfast ought to provide about 25% of your daily calories. This will help you last through the morning and lessen the temptation for empty calories at your morning coffee break.

Make sure to get protein:

Protein is a key ingredient in a healthy breakfast. Protein will come from either the Milk and Alternatives of Meat and Alternatives groups.

Include fibre:

Fibre helps you to feel full longer. Where simple carbohydrates spike blood-sugar levels and leave the body starving for energy later on, a whole grain choice, high in fibre, will help sustain you until lunch.
After a night of sleeping, your body is literally starving in the morning. Eating a healthy breakfast gives your metabolism that kick-start which will help you burn calories all day. Some people have a hard time eating when they first wake up. As long as you eat within 2 hours of waking you are doing fine. If you currently don’t eat breakfast, try having anything, even just a piece of fruit to start off with. Once you retrain your body you will wake up hungry and ready to eat. It is also imperative that you look at late night eating habits. If you eat up until you go to bed, of course you will feel full in the morning. Stop snacking 2-3 hours before bed. Keep reading for ideas to get your day started off right!

Power your Day - Quick and Easy Breakfast to Go!

Blueberry Smoothie with “Toasted” Cheese Sandwich

Prep time: 4 minutes. Ingredients: 2 slices whole-wheat bread, ½ cup high fibre, whole grain cereal, ½ to 1 cup skim milk, 1 cup frozen berries, 1 oz low fat cheese. Pop the bread in the toaster. Mix the cereal, milk and berries in the blender, blend till smooth. Stick the cheese between the warm slices of toast and microwave for 15 seconds. It tastes grilled - but there’s no wait.

Banana Wrap-up’s with Milk

Prep time: 2 minutes. Ingredients: 2 Tbsp peanut butter, 2 waffles (try to find a variety with added fibre), 1 medium banana, 1 cup skim or 1% milk. Microwave the waffles briefly and spread a tablespoon of peanut butter over each. Cut the banana in half lengthwise and place a half on each waffle. Roll it up to make a wrap. Wash down with the milk.

One Minute Omelet Sandwich

Prep time: 2 minutes. Ingredients: 1 egg, ¾ cup thawed spinach, 1 slice Canadian bacon (diced), ¼ cup salsa, 2 slices whole-wheat bread, 1 cup unsweetened fruit juice. Stir together the egg, spinach and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until egg is fully cooked. Spread salsa and fold egg in half to make an omelet, then sandwich between the two slices of toast.  Take a juice box and you are ready to go.

Other ideas for a quick breakfast:

• Stuff a whole wheat pita with cottage cheese and sliced fruit
• Grab a hard boiled egg, ½ a bagel and juice
• Try 2 slices of leftover pizza with an apple
• Spread peanut butter and jam on a flour tortilla and roll it up. Take a juice box or milk
• Make your own parfait; layer low fat yogurt, frozen fruit and your favorite cereal
• Take a cereal bar, cheese string and juice box

Remember breakfast does not need to be the same every day. Use a little creativity to get those much needed nutrients and start your day the healthy way.