Training Articles
- Cardio as an Instrument of World Peace – February 2009
- Sugar Rush – February 2009
- Winter Immunity – January 2009
- Sleep: The Lost Nutrient – November 2008
Cardio as an Instrument of World Peace
by Gwen A. Holsapple, Avid BWC Runnerr
If I were running for Miss America, I would definitely go the traditional route during the "Question and Answer" period and carry-on about how whatever I ended up devoting my life to would somehow involve furthering the cause of World Peace. Down here in the real world, I'm a forty-two year old full-time working mother of three and domestic peace is about all I can strive for. I do, however, have some great suggestions for those days when everyone seems to be working against you, and let's face it, we're not paranoid, everyone in the world really IS working against you some days. My alternative Behavioral Modification Techniques may not be on the political agenda, but I find them worthy of yet another self-help treatise nonetheless.
Sleep experts and relationship experts alike will warn you never to go to bed angry. Diet experts and nutritionists will tell you not to eat after 8:00 pm, much less go on a sugar binge right before bedtime. However, I find both of these indulgences can add up to a highly successful, endorphin-releasing run the next morning, which in turn evolves into domestic peace which, of course, is one step closer to World Peace. Say I have a . . . disagreement . . . with my spouse around the same time I'm attempting to scrape all three kids off the walls and get them into bed. Instead of arguing, I find that finishing up their dessert plates along with a few spoonfuls straight out of the ice cream carton can lull me into enough of a simmering silence to hide out for the rest of the evening upstairs until I'm able to fall asleep on my full and happy tummy.
The next morning, with nothing resolved, I leave the house in my running clothes while the family is still asleep and plunge straight off into a glucose-encrusted, carb-loaded run fueled with self-righteous fervor and determination to, you guessed it, save the world. I'm so focused on my plans and so powered with sugar that, before I know it, several miles have already gone by and I feel the solutions appear before my eyes like the Holy Grail glowing right at the end of my street. I feel angelic, I can forgive everyone their trespasses, and I could just kiss the first person I see on the forehead.
I am kind to my coworkers and understanding of my boss. I arrive home with a smile on my lips, ready to tackle the disaster in the kitchen, the homework undone and the suspiciously smelly, half-naked two-year old with a death grip on my leg. You may ask: Can an endorphin rush really last past an eight-hour workday and all the traffic on the way home besides? The denial/reality portion of my brain agrees to say YES! And besides, there's always tomorrow morning alone at the track – and there's still some ice cream left in the fridge.
In conclusion, I suggest that all political and spiritual leaders in the world be trained coaches as well. Exercise logbooks should be handed out with inspirational texts and referred to daily. The armies of the world should be required to do speed bursts, circuit training and intervals while sucking on tootsie pops in team colors during boot camp. The resulting hormonal balance in the brain will then make it virtually impossible to attack anyone.
Maybe I have a shot at Mrs. Middle-Aged America?
P.S. The Baltimore Woman's Classic is the ONLY race I try not to miss every year! It starts the best of the running season weather off just right and is a perfectly positioned goal to use in recovering from the winter blahs.
TOP OF PAGESugar Rush
by Melissa Bosslet, Registered Dietitian and Licensed Nutritionist
EB Nutrition, LLC – Rockville, MD
www.ebnutrition.com
Runners burn a lot of calories – there is no argument about that. I used to have a coach that said, “If the furnace burns hot enough, you can put anything in it and it will burn.” At the time, this made sense. The more fit you are, the more calories you burn, and the more discretionary calories (i.e. junk food and sweets) you have room to eat. After many years of studying nutrition and getting my furnace pretty hot, I have a new conclusion. The more fit a runner and the more miles they are running, the more important good nutrition is to maintain health and stay injury free. For those of us who are not running exorbitant miles, a good diet keeps us lean and fast. So, how do I suggest maintaining a “good” diet? Cut out the sugar!
Sugar is part of any runner's diet from sports drinks to gels to bananas. The important thing is to distinguish when sugar may help and when it may harm. First off, there are many different types of sugar: fructose, lactose, glucose, and sucrose are probably the most familiar forms. Fructose is a natural sugar found in fruits. It is digested more slowly than other forms of sugar, so when it comes to sports drinks and gels, fructose is best avoided. During the rest of the day, fruit is a nutrient and carbohydrate-dense food which is perfect for runners. Lactose is also a natural sugar, found in dairy. Those of us who are lactose intolerant tend to avoid this sugar. With certain ethnicities, or with age, there is a reduced production of lactase, the enzyme that breaks down milk sugars. Glucose is the body's preferred source of fuel. Actually, red blood cells can only use the energy from glucose, and the brain has a hard time using anything else. Other sugars are converted to glucose once digested. Lastly, sucrose is table sugar, or sugar by any other name.
Sucrose is digested very quickly, changing the blood glucose levels as soon as sucrose is converted to glucose. What does this mean for us as runners? After our blood sugars spike really high, the pancreas is sent a message to secrete insulin to help lower blood sugars. Insulin draws the sugar into cells and out of the blood, converting sugar into fatty acids. In other words, the sugar is stored as fat. Insulin also stimulates the appetite, making us crave more sugars.
Digestion of sugar is very dependent on the time frame. For example, when we drink a sports drink or eat a gel during an endurance event, the sugar is directly used for energy. If we have a bagel or banana right after a hard, long workout, the sugar will be stored as glycogen. But if we have sugar in any form during the day, i.e. simple carbohydrates, that sugar will cause an increase in blood sugars and mimic adrenaline. When adrenaline is released, our glycogen stores are tapped into for that energy we need to “fight or flight.” While this mechanism is a good thing during a dangerous situation, it is not such a good thing when we are relying on the stored carbohydrates for energy during runs. While sugar is stored as glycogen when levels are depleted, most of us walk around with full levels most of the day. And if those excess sugars aren't stored as glycogen, they are stored as fat, weighing and slowing us down.
Additionally, this constant adrenaline rush puts a lot of stress on the tiny, walnut-sized adrenal glands. Then when we do want to produce that energy-boosting adrenaline rush at the end of a race, our glands are unable to step up to the plate. The adrenals also house large quantities of vitamin C, necessary for immunity and collagen strength, and a variety of B vitamins, needed for carbohydrate metabolism. Interestingly enough, sugar drags out the body's nutrients. To top it off, the food that is high in sugar is probably nutrient poor anyway, so not only are you not providing your body with good quality nutrition, but you are leaving it with less reserves than before you ate! The adrenal gland is also in charge of maintaining fluid balance, blood sugars, blood pressure, and a healthy immune system, so when the adrenals are getting their work cut out for them producing adrenaline, they are not able to keep up with the other body needs.
To help you understand what a simple carbohydrate is, let's discuss the concept of glycemic index. Carbohydrates are given a glycemic index based on the rate they are converted to sugar in the blood. This rate varies from 1 to 100, with 100 being straight table sugar or white bread. Foods with a glycemic index over 70 are considered high glycemic foods, 55-70 is intermediate, and less than 55 is a low-glycemic index food. Foods higher in protein and fiber, or more complex carbohydrates, rank lower on the scale. For example, All-Bran cereal is 42, while corn flakes are 81. White rice is 64 compared to its brown counterpart, 55. Pear barley, a very hearty grain, is a very low 25. Bananas range depending on their ripeness – the more green, the less sugar, the lower glycemic index. They average out at about 51 compared to apples at 38 and dried fruit at 103. Mashed potatoes, without the skins, are a sky high 91. Consider eating foods with a low glycemic index at meals for optimal satiety and energy maintenance and saving the high glycemic foods for a pre-run snack or for post-workout recovery.
A rule of thumb during mealtimes – opt for whole grain carbohydrates low in sugar. Whole grains and complex carbohydrates include oats, barley, quinoa, buckwheat, spelt, amaranth, sweet potatoes and squash to name a few. Be weary of low-fat foods because food manufacturers often replace fat with sugar to keep flavor and mouth feel. All fats are not bad for you, such as the fats found in olive oil and canola oil, hummus, avocado, nuts and nut butters, and fish, but most sugar is bad for us. The USDA recommends aiming for less than 10 grams of sugar per day, which is equivalent to about 40 teaspoons. Seems like a lot of sugar until you start looking at where it comes from...
SUGAR CONTENT IN FOODS
| Grams of Sugar | Tsp of Sugar | % DV | |
|---|---|---|---|
| 4.2 grams | 1 teaspoon | 10% | |
| Snickers bar | 24 g | 5.75 tsp | 50% |
| 1 cup of cereal | 16.8 g | 4 tsp | 40% |
| 8 oz low fat yogurt, fruit flavored |
29.4 g | 7 tsp | 70% |
| Pepsi, 12 oz | 41 g | 10.25 tsp | 100% |
| ¼ cup breakfast syrup |
41 g | 10.25 tsp | 100% |
| Vitamin water, 20 oz bottle |
32.5 g | 7.5 tsp | 75% |
Winter Immunity
by Melissa Bosslet, Registered Dietitian and Licensed Nutritionist
EB Nutrition, LLC – Rockville, MD
www.ebnutrition.com
The alarm clock rings at 5:30 for that morning run and it is definitely still dark out. And cold. Although the official start of winter is not until December 21, it sure feels like winter. Our immune systems know it is also. It is just about that time of year when everyone gets a cold or the flu. But what if this year you didn't get that nasty cold? What if this year you could train right through the winter without being held back by your immune system?
Eighty percent of our immune system is located in the digestive tract, so more likely than not, that root cause of a poor immune system is a poor diet. Modern science and medication focus on symptoms, i.e. sore muscles, aching throat, headache, but rarely emphasize the root cause of the problem. Immune system health is directly related to physical and emotional stress, antibiotic usage, chemicals, additives in foods, trans fats, and environmental pollutants.
It is the immune system that fights off disease-causing microorganisms. Good immunity engineers the healing process and prevents injury, inflammation, infection, disease, and the aging process. With exercise or running, we are putting continuous stress on our bodily systems. After a long-run or hard workout, oxidative stress occurs at the cellular level. The cells remain damaged and destroy other tissues if we do not eat appropriately to repair them. This oxidative damage leads to an immune response, causing us to get sick.
Recovering with carbohydrates and protein is important, but those foods should also contain vitamins and minerals. A sugar-packed snack will not cut it; sugar, and caffeine for that matter, are actually nutrient depleting and are very hard on the immune system, and the whole body for that matter. Here are some key nutrients to focus on for recovery and all meals.
Zinc – Deficiencies in zinc, vitamin A, and insufficient protein are the most common causes of a suppressed immune function. Lean, red meat is packed with zinc and copper, which helps with the absorption of zinc. Red meat is also a great source of iron and protein, which can keep the immune system healthy. Be careful to stick to the lean cuts like round or loin. Saturated fat is difficult for the body to break down, which adds more stress to the immune system. Mushrooms, greens, and squash, and sesame seeds are also good sources of zinc. Add some garlic to these zinc-containing foods for even more potent immune benefits.
Quercetin – Quercetin helps prevent reactions to certain foods, pollens, and allergens and has been found to have anti-inflammatory agents. It has also been found to lower the risk of respiratory infection after extreme exertion, according to a study done at Appalachian State University in North Carolina. Quercetin can be taken in supplemental form or is found naturally in foods like apple and grape peals, tea, and broccoli.
Vitamin C – Vitamin C acts as an anti-oxidant, helping to repair damaged cells. This is a great vitamin to supplement with. Although citrus fruits are chock full of this vitamin, in order to get the dosage necessary for immunity benefits, about 4-8 grams, we must eat an awful lot. One orange provides about 70 mg of vitamin C, which equates to eating about 100 oranges to get the total 8 grams! And that means a lot of sugar. After ingesting sugar or simple carbohydrates, our body responds by secreting insulin and adrenaline. These hormonal responses act as immune suppressants.
Vitamin A – Vitamin A is another anti-oxidant. It can be found in foods like carrots, melon, sweet potatoes, pumpkin or basically anything orange. Beta-carotene, the substance adding the orange color to foods, is a precursor for vitamin A. You can also find vitamin A in leafy greens, low fat dairy, broccoli, and eggs. Vitamin A also helps promote T cell activity. T cells are the killer immune cells - they are programmed to destroy foreign invaders.
Vitamin E – Foods like almonds, walnuts, vegetable oils, wheat germ, seeds, and nut butters are all excellent sources of vitamin E, a potent anti-oxidant. These foods also contain essential fatty acids, otherwise known as omega-3 fatty acids, which prevent inflammation, which is an immune response. Essential fatty acids are the most important component of the diet. Most American's diets are heavy in the omega-6 category and lacking in the omega-3. The balance of these two fats is integral for immune function.
B vitamins – The highest concentration of the B vitamins is in the adrenal glands, which are the body's stress organ. This gland produces hormones in response to stress such as lack of sleep, poor diet, long hours at work, or a tough race or workout. To keep the adrenals from burning out, including lots of B vitamins, either from food or a supplement, is beneficial. A B complex vitamin with lots of B6 and B12 can help antibody formation and combat stress since these vitamins are integral for energy production.
Combined with plenty of water and sleep, boosting your immunity is the sure fire way to stay healthy this season. Put the money in the bank now (or the nutrients) so when the spring racing season comes around, you can cash it in!
TOP OF PAGESLEEP: The Lost Nutrient
by Melissa Bosslet, Registered Dietitian and Licensed Nutritionist
EB Nutrition, LLC – Rockville, MD
www.ebnutrition.com
As runners, we usually include carbohydrates, fat, and protein as part of our training diet. It is unlikely that we would forget water and electrolytes as part of pre-run preparation and post-run fueling. But what about the "lost nutrient," sleep? Do you know that without adequate sleep, your efforts at healthy eating, hydration, and training, for that matter, are negated?
Lack of sleep promotes the release of the stress hormone, cortisol. Cortisol is released from the adrenal glands, two tiny organs located above the kidneys. When the body is under prolonged stress from sleep deprivation, the adrenals kick into overtime. As cortisol is continuously released, it literally wears away at our body's systems.
Cortisol can be compared to a chisel- it chips away at our bones, wearing them down and creating bone loss. All the bone strengthening benefits running creates are not utilized with out proper sleep. Restorative sleep is even more important to prevent elevated cortisol levels if you have ever suffered from stress fractures.
Just as cortisol causes our bones to age more quickly, it has the same effect on much of our body. Age is simply how our body deteriorates over time. Cortisol leads to accelerated free radical damage, exposing our bodies to stress and breakdown of cells. Unfortunately, running causes the same oxidative damage to cells. So if you combine high levels of cortisol and high mileage, the equation spells out a worn-down, old body. If you plan to ever run or continue running at a masters level, treat your body with the respect it deserves by getting adequate amounts of sleep.
If cortisol remains elevated for a prolonged period of time, it may cause the metabolism to come to a screeching halt. The metabolism, in fact, is about more than just burning calories. According to the American Heritage Dictionary, "Metabolism is the chemical processes occurring within a living cell or organism that are necessary for the maintenance of life." Athletes need their cells to continue to regrow and turnover for recovery of muscles and creation of red blood cells, as well as burning calories to keep a trim and aerodynamic physique.
Running is a great natural endorphin. We all the love the euphoric feeling after a good, hard workout or a satisfying long run. But what if we stopped getting that wonderful runner's high? Cortisol causes an alteration in brain chemistry. It disrupts the mood enhancing neurotransmitters serotonin and dopamine and restricts their bonding to receptors. Those wonderful endorphins released after setting a PR can never be utilized with high concentrations of cortisol in the body.
After a night of poor quality sleep, it is expected that energy levels will be low. As the morning drags on, we gravitate towards the nearest Starbucks or Coke machine for a quick caffeine buzz. When the afternoon slump arrives rearing its ugly head, the search is on for a few quarters for the vending machine. Those caffeine and sugar sources of energy enhancement may temporarily do the trick, but in the long run, they are sending us into a vicious cycle. In fact, caffeine and sugar actually cause leeching of nutrients from the body. This nutrient depletion leads to symptoms of irritability, fatigue, anxiety, poor concentration, and food cravings. So, next time you're debating a quick breakfast of a doughnut and coffee after a late night, think twice about the repercussions.
A sleepless night will also leave you feeling so ravenous that the coffee and doughnut don't make a dent in your appetite anyway. Why is this? Cortisol again! Cortisol causes a disruption in blood sugars, causing levels to drop below a healthy level. After cortisol is released, blood sugars sky rocket. Our pancreas gets the signal that blood sugars are elevated, so insulin is released. Insulin lowers blood sugars by storing the sugars as fat. The lack of sleep disturbs training in two ways; it causes fatigue on runs and puts our bodies in a position to gain weight. Runners need to be lean, mean running machines- therefore; the prescription is 7-9 hours of quality sleep each night.
If you make the best effort to get enough shuteye, but you have a hard time sleeping through the night, you are not alone in your sleep conundrum. First of all, to fall asleep easier, avoid eating a couple hours before bedtime, especially foods high in sugar or caffeine. These foods will act as a stimulant and make it very difficult for your body to calm down enough to fall asleep. Digesting food late in the evening and will keep your body working while your system is slowing down to rest, restore and repair itself after a long day.
If you are already avoiding nighttime sugar, there are some other options to try. For starters, try a calcium-magnesium supplement about two to three hours before bed. A calcium deficiency will cause restfulness and wakefulness. Magnesium deficiencies, on the other hand, lead to nervousness. You know how your mother used to have you drink a glass of warm milk to help you fall asleep? The calcium and magnesium in the milk is what did the trick!
Another nutrient that may be helpful is Inositol, which is a B vitamin that has a very calming effect on the body. It functions to help promote REM so that you get the deeper, more restorative sleep. Additionally, melatonin is necessary for promoting sleep. If you happen to be getting very little natural sunlight or suffering from jet lag, your melatonin levels will likely be low. Melatonin is naturally secreted at night or any other time when light is limited. Make sure you avoid TVs, computer screens, or bright lights before trying to fall asleep or the production of melatonin is limited.
So, when you are preparing your next training plan, don't forget to include the vital component of sleep. Not only will you be able to train harder, but you will soon be setting record breaking times… happy running and full sleep ahead!!