Round 1: Nutrition Gal Here to Help!

Happy Friday everyone! It's been a great one for me so far. This day's given me fuel for at least 3 blog posts. But that'll be for later. For now, I got the first round of answers to your questions from Nutrition Gal. I couldn't BELIEVE how thorough her responses were, and then I realized, actually this is SO her! She is one thorough mama (she too is a mom of twins;-). I was STOKED to read her responses. I asked her to only do ~5 at a time, so I wouldn't overwhelm her. So I'll just stop blabbing and pass along the info to you! I hope you enjoy this info as much as I did! Maybe read one or two answers at a time, then come on back for another as there's a lot o info here! I'll make a lil' side button so you can come back to this info too. (caveat: it was hard to reformat her answers to blogger, so I apologize for any weird formatting issues)

Nutrition Gal: First of all, thank you for all of your questions- terrific! Although I will be addressing these questions in segments it is very important to stress the following:  as a nutritionist (and strength & conditioning coach) you absolutely CANNOT “cookie-cutter” clients.  You cannot provide “blanket” advice/programs for clients collectively.  All advice/programs should be customized to each client’s goals, as certain factors are vital to accurately providing proper nutrition and exercise guidance.  These factors are:  gender, age, weight, pre-existing medical conditions, level/intensity of weekly exercise, and individual goals (lose fat, weight, etc).  I mention this simply b/c a lot of your questions really cannot be answered accurately w/o considering these factors for each person individually.  I have given general guidelines where I can (even though I don’t like doing this), but understand that I am not intending to be vague with some answers; I simply need a bit more information to truly help you individually!

Also, some of your questions warrant very candid information in response.  Just note that I am intending to be constructive and helpful to you and being upfront and candid is the best way to do this; so please take this information as such.

1.  misszippy: This is great—thanks for the hook-up. Here’s mine: As a 44-yr. old marathoner with a well-rounded diet (I think) do I need to take a multi-vitamin? I feel like I get all I need from food, but sometimes worry.

The answer to this question is not a simple “yes” or “no.”  It is “maybe;” it depends on whether you truly are eating a healthy diet.  Eating a healthy, well-balanced diet should provide you with all of the individual nutrients you need.  But, not everyone has a good, well-balanced diet; and my experience has shown that even those who “think” they have a good, balanced diet actually do not.  So, in this case some nutrients might be deficient.  Note that review studies have not shown that taking daily multivitamin supplements will prevent any chronic disease.  However, taking a daily multivitamin is an inexpensive, easy form of “nutritional insurance” to help ensure you are getting enough of nutrients that may be missing from your diet.  It would be beneficial for you to have a thorough nutrition assessment completed by a sports nutritionist/dietician.  This can be done easily online and doesn’t require a face-to-face consultation.

Important vitamins & minerals to supplement are:  calcium, vitamin D, folic acid, antioxidants, zinc, fish oil.  A good multivitamin to consider is One A Day for Women- this multivitamin is good b/c it consistently performs well under FDA testing, meaning simply that it consistently contains the stated amounts of vitamins/minerals listed on the label.  Believe it or not, often times the amount of vitamins/minerals actually contained in several multivitamins is not consistent with what is listed on the label, and this can be harmful!

2. RunningandLiving: Why is everyone going gluten free? Is this the new low fat or low cal or etc. Diet fad or there is some actual science behind it?  

To answer your first question, quite candidly, I have no idea why this is the new “fad” these days!  Now, before I put individuals on the defensive who have been diagnosed (by an M.D. with a blood test or endoscopy) with Celiacs disease or a true wheat /gluten “allergy/intolerance,” it is important to note a few things.  Yes, for people with celiac disease or gluten intolerance, following a gluten-free diet for life is a vital medical intervention, and currently the ONLY treatment available.

However, everyone seems to be an expert about the gluten-free diet these days! Many have little or no credentials and often provide misinformation about the diet. Some dieticians and physicians are calling celiac disease and gluten intolerance the “mockingbird syndrome” b/c it closely mimics the symptoms of other health conditions like irritable bowel syndrome/disease, lactose intolerance, fibromyalgia, chronic fatigue syndrome, and even just stress.  That is why it is essential to see an MD, then a registered dietitian with expertise in celiac disease, wheat allergies, and gluten intolerance, and gluten free diets in order to properly diagnose the need for a gluten free diet.  

I would also recommend reading “Gluten-Free Diet: A Comprehensive Resource Guide,” by Shelley Case (registered dietitian, member of the Medical Advisory Boards of the Celiac Disease Foundation and Gluten Intolerance Group in the US and Professional Advisory Board of the Canadian Celiac Association), for further understanding.

Nonetheless, to address your second question, people who do not have a true wheat allergy, gluten intolerance (not wheat sensitivity) or Celiac disease are indeed cutting gluten out of their diet in an effort to lose weight and cleanse their system, and that could lead to serious health problems. In addition, removing gluten from your diet w/o the proper diagnosis may prevent your physician from being about to accurately diagnose celiac disease or gluten intolerance, b/c gluten must be present in the diet in order for tests to be accurate.

Dieters who “go” gluten-free might lose weight b/c they are reducing their overall calorie-and-fat intake, not b/c they are cutting out gluten. They may also simply be cutting back on their total food intake. Or they may lose weight initially just because they have trouble finding affordable gluten-free alternatives.  But once they start substituting with gluten-free foods, they often gain weight.  This is because several gluten-free “replacement” products are very low in fiber, have a very high glycemic index (separate, important conversation needed about this), and are higher in fat because manufacturers often replace gluten with fat. 

So, do not cut gluten from your diet until you have received a blood test and endoscopy to warrant the necessity to do so!

3. Kovas Palubinskas: Are energy bars/gels/drinks any different/healthier than other processed foods?

Yes, they are different and, no, they are not healthier than real, nutritious foods but they may be “healthier” than other processed foods.  I say this simply b/c the term you use, “processed foods,” is a very broad term; it depends on the processed food.  So, perhaps you can give me an example of what you mean by processed foods?  “Whole” foods will naturally be better than both processed foods AND energy bars/gels; these supplements are not substitutes for real food.  Nonetheless, if chosen correctly certain energy bars, gels, and powders can be beneficial to serious endurance training.  

Here’s some information I hope you will find helpful:
1. Some nutrition bars cans be a healthy choice once in a while, but you should always read the labels carefully. Many bars are packed with sugar, which can make them just as bad as (or worse than) a candy bar. Always choose one that contains little refined sugars and saturated fats. Also, don’t eat too many of these (or in lieu of healthy real foods), particularly if you’re not very active, or you will likely end up gaining weight. ALSO, a lot of nutrition bars have a very high Glycemic Index (GI) rating and, when eaten alone, can lead to insulin spikes then drops, which will leave to add’l sugar cravings and overeating as a result (eating high GI foods alone and the impact on one’s body physiologically is a very important topic worth discussing in a future forum).

2.   Several bars tested by ConsumerLab don’t meet labeling claims, which means that they often contain more fat and sugar than what is stated on the labels (just like fast food).   
c3. The carbohydrate or protein composition of some energy bars and gels may provide a more sustained charge than products that primarily use sugar or caffeine. Energy bars and gels with carbohydrates will definitely provide a boost, as carbs are the body’s preferred and most efficient fuel source.   Gels and bars rich in protein provide sustainable energy, strength, and the protein builds (and repairs) muscle and regulates energy production in the body.  Is this healthier, no.  But it is worth noting, given that this is an “athlete’s blog.

4.     A primary difference between real foods and energy bars/gels/energy drinks are that the latter are manufactured products. What you are missing in manufactured products are not only the naturally occurring vitamins and minerals found in real foods, but also phytochemicals, which are natural plant compounds shown to be beneficial to our health.  Studies have shown that phytochemicals, like carotenoids (which give fruits and veggies their color), isoflavones from soy, and polyphenols have been linked to several things: from killing viruses/free radicals to reducing cholesterol to improving memory, just to name a few.

5.     Yes, real foods (containing the correct combination of nutrients) are healthier than bars/gels/drinks. 

6.     Training & Use of Bars/Gels/Powders:  I know that this wasn’t your question, but it is worth noting that energy bars/gels/drinks definitely have their place in endurance training, WHEN USED APPROPRIATELY.  I would be happy to address this in another forum b/c it is very important.  Recreational athletes very often over-consume gels/bars/powders for fear of “bonking” or simply thinking more fuel is better.  Both are inappropriate, and often lead to weight gain or inability to lose body fat, and GI issues.  If interested, I would be happy to discuss appropriate use of these products to optimize performance & goals!


 4. trifitmom: How to even start an elimination diet of dairy and gluten ?
What is the right amount of protein for a snack, both regular and recovery?

I need to be candid here: why do you want to eliminate dairy and gluten?  Both dairy and gluten-containing whole foods provide essential nutrients, not to mention terrific fuel and recovery for athletes.  Feel free to comment or email me with your reasons for wanting to eliminate both so that I can address this accurately for you.  Generally speaking however, unless you have an allergy or intolerance, you should not eliminate either!

Second question:  The right amount of protein for a snack depends on several factors:  1) metabolism factors (gender, age, weight), 2) timing of snack (pre or post-workout if active), and 3) the amount/intensity of your weekly training.  Without this information one cannot give you a truly accurate amount.  So, again, feel free to comment or email me w/ this information so I can provide accurate information.  Nonetheless, I can give you “general guidelines” (which I do not like to do simply b/c I want to ensure that all of my clients optimize their nutrition/training goals). 

Pre-workout snacks-to be eaten before high-intensity workouts <1:30 in duration and should be eaten 45min-1hr before workout. It should consist of 27-40g of low-to-moderate GI carbohydrates and 4-6g high quality protein. Post-workout snacks- to be eaten w/in 45min of workout lasting longer than 1:30 in duration.  Should consist of ~21-27g HIGH GI carbohydrates for lost glycogen replenishment and ~10-17g high quality protein for muscle repair/growth.*

*These are estimates only.  See factors above in order to accurately determine appropriate amounts for each individual.  Also, the timing of your snacks, in relation to your workouts & next meal, will also dictate the appropriate quantity and type.J 

General Snack Nutrient Examples:

200 Calorie Snack- 30g carbs-11g protein- 4g fat

261 Calorie Snack= 40g carbs-14g protein- 5g fat

5. MarciaG: Is it possible to lose weight (fat) while training for a ½ marathon?  I want to perform well (1:40 -1:45)though.  Performance trumps vanity for now ( I guess. lol.
I am very active (probably too active) The race is in Oct. thanks!

Ok, it is important that I be very candid with you to answer your question.  PLEASE understand that my comments are constructive and I want to help you; but, be warned, some information may be hard to hear! J

If you are training for a 1/2M and you are NOT losing fat/weight than you are either training improperly or eating too much/improperly, or both.  You should definitely be leaning up while training for a 1/2M (or other endurance event), ESPECIALLY since you noted that you are “VERY ACTIVE-probably too active.”  Take a look, physically, at most successful athletes (rec or professional) and they will usually be lean. 

Three things to consider: 1) Your average workouts probably need to be reviewed; I would guess that average duration is too long & intensity/pace too low.  2) You are either overeating and/or the timing and types of meals/snacks you are eating is wrong.  Eating too little will also prevent you from losing fat, simply b/c without enough calories (and the right calories), or spacing your meals too far apart you will burn muscle and RETAIN FAT…period.  3) You could be overtraining; this will break muscle down as well.

In order for me to best determine why you aren’t losing fat and, more importantly, help ensure that you will lose fat while training for your 1/2M I need specific information about you (I know this is the redundant message but it’s vital): age, weight, current dietary habits, average duration/intensity of workouts.  With this information we can easily determine total daily caloric needs for you, along w/ the appropriate macronutrient ratio (carb-protein-fat). 

Regardless, you should be eating a small meal or snack every 2 ½-3 hours without fail.  The type & quantity of foods you should eat cannot be a “cookie cutter” answer for all readers.  It depends on the variables mentioned above.  Feel free to comment/send me an email  with this information so I can address “your needs/goals” specifically.

Was I right? Did you nod your head a few times and exclaim 'ahhhh!'. I did. I hope to have round 2 (5-10) of the comment/questions from her hopefully in two weeks (haven't confirmed w/her yet).
Now, whaddya think of the info? You can be honest either way. Would love to hear it!