Helath Myths - Fact or Fiction?
Author: Roanoke Times & World News
Date: 18 Aug 2002
Category: Articles
Anyone who has ever played a sport, spent time in a gym or even tried to stay up late has heard the rumors - from what foods are good for energy to choosing the best beverage. Mike Houston and Mary Jean Miller make the distinction between fact and fiction. Houston is a professor and department head of the human nutrition, foods and exercise program at Virginia Tech. In 2001, he published Biochemistry Primer for Exercise Science, second edition. Miller is a registered dietitian and faculty member in the foods and nutrition program at Radford University. She also offers nutrition assessment and counseling for students faculty and staff through Radford University Clinics. Is pasta an energy food? Is it good to eat before an athletic event or working out? Pasta is an energy food, but so are breads, cereals, grains, fruits, vegetables, meats and dairy. Pasta is a rich source of refined carbohydrate and carbohydrate is the nutrient that should make up 55 percent or more of the total calories in our diet. To optimize energy levels for students and athletes, try to aim for meals and snacks that combine at least three of the five food groups. This ensures a mix of carbohydrate, protein and fat and can include a variety of vitamins and minerals that are all needed for energy metabolism. Pregame meals or snacks for athletes should be about 300-800 calories, high in carbohydrate and include plenty of fluids. Foods that are a familiar part of an athlete's normal diet, and not especially high in fiber are best prior to competition. - Mary Jean Miller What are the differences between all the sport drinks (such as Powerade) and fitness waters (such as Propel)? What is the best thing to drink? When we exercise or play sports, we sweat. The harder we exercise and the warmer the environment, the more we sweat. Sweat is mostly water, but there are also some ions such as sodium and chloride as well. We call these ions electrolytes. If we do not replace the water and electrolytes, our performance goes down in proportion to the amount of unreplaced sweat lost. Sport drinks provide water, some sugar and electrolytes. They are designed to be a source of energy, but mostly to replace the water and electrolytes lost in our sweat. Drinks such as Gatorade and Powerade differ from the so- called fitness waters in that the former contain much more sugar. If you are doing a long workout or athletic activity, then the sugar in the sport drinks becomes more important. - Mike Houston For most students and athletes, water should be the first choice to meet hydration needs. Although sodium and other electrolytes are lost along with water during physical activity, they are usually replaced with meals consumed within a few hours of the event. For endurance athletes, sports drinks with dilute concentrations of glucose may provide a competitive edge. Alternatively, fruit juice diluted 1 / 2 to strength can provide a similar concentration of glucose. - Mary Jean Miller Should you drink a soda or eat a candy bar before working out? Why, why not? No. Sodas and candy bars are concentrated sources of simple carbohydrates, which are digested and absorbed fairly rapidly. When these foods are eaten alone, and not as part of a meal, a rapid rise in blood glucose level will result. If the individual is healthy (not diabetic or hypoglycemic) the pancreas will respond appropriately and facilitate the uptake of blood glucose into the cells. The ultimate result - simple carbohydrates such as those found in sodas or candy bars do not provide a sustained energy source and are very nutrient poor when compared with the recommended pregame high complex carbohydrate meal of 300-800 calories. - Mary Jean Miller Are energy bars / gels a solution to pregame / activity cravings? Why, why not? Most people are anxious and nervous and not in the mood for food right before a competition. At the beginning of activity, energy bars and gels are unlikely to be significant at producing muscle energy unless the person is in a depleted fuel state or if the activity is to go beyond one hour or so. It is not a good idea to begin a long run, bike ride or hike without having eaten something beforehand. Easily digested meals are a good idea, but energy bars / gels can replace this. - Mike Houston Do you really need to wait 30 minutes after food or drink before you swim or perform other athletic activities? This idea is predominantly myth. Individuals or athletes may be uncomfortable exercising directly after a meal while blood flow is being used for the digestive process, but there is really no physiological rationale for this notion. - Mary Jean Miller Do protein powders / shakes give you more muscle and endurance? Most Americans get more protein than they need because we are a society that enjoys dairy products, meat and poultry - good sources of protein. Some athletes and physically active people have significantly increased protein needs - 50 percent more than their inactive peers. The sale of protein powders, pills and shakes is a huge industry that generally provides what most people don't need - extra protein. A serious weight trainer, distance runner or other athlete can easily get extra protein by putting more emphasis on protein-rich foods - lean meats, poultry fish, low fat dairy products, eggs, soy, peas, lentils. Low fat milk powder is relatively cheap, can be added to a variety of dishes and provides very high quality protein plus a range of other nutrients such as calcium and riboflavin. - Mike Houston Are vegetarians healthier; do they have more energy? A diet devoid of meat, fish and poultry is a healthy diet. In general, such a diet is lower in fat, especially saturated fat. From the perspective of fuel for muscle work, vegetarian diets are more likely to be higher in carbohydrates. Some think that a vegetarian diet is low in protein, and from this perspective may shun it. However, the typical vegetarian diet contains eggs and dairy products that can be high in protein. - Mike Houston Are there really foods that burn fat and calories, such as grapefruit and mustard? As much as we would like to believe that there are particular foods that will melt away fat and burn calories, there none. Weight control involves adjusting food intake and energy expenditure so that balance can be maintained. It involves some planning and a commitment to get moving. - Mary Jean Miller What can students do to avoid the "freshman 15 or 20"? - Don't study and eat. Set aside a time and place to eat, so you can focus on and enjoy what you are eating. - Mind the portion size. Keep portions small when you feel the need to try all the new foods in the cafeteria line. - Choose crunchy, low fat foods for snacks - carrots, peppers, apples, popcorn or rice cakes, oyster crackers or mini pretzels. - Be aware of the calories in beverages and the number of servings per container. - Stop eating at least two hours before you go to bed. - Remember to exercise - take the steps, bring your bike, go to the gym to meet people or just walk the campus.
