Friday, March 30, 2012

Nutrition: A Missing Link to Treating an Injury

A sports-related injury is the last thing any athlete wants to experience. But, as stated in a recent article posted in Stack Media, “sometimes, injuries can’t be avoided.”

It takes countless amounts of time and dedication to carry out the specific rehab and treatment prescribed by the Athletic Trainer in order to heal properly and get back on the playing field.

The article mentions that the “Good Athlete” will rely soley on treatment and rehabilitation to get back on the field. However, the “Great Athlete” will also use sports nutrition in addition to his or her rehab and treatment regimen to heal his or her body quickly.

Katie Knappenberger, a Registered Dietitian and Certified Athletic Trainer, provides 6 great tips and information on how nutrition plays a major role in the healing process.

Read more by clicking: HERE

Stack Media: Stack Blog

Friday, March 23, 2012

Refuel with Fun

Athletes understand the importance of recovery nutrition, especially after a long, hot practice. But who says recovery has to be boring?  On Thursday, March 22nd, the LSU football team had some fun at their Training Table meal as they joined many LSU students in The 5 dining hall singing and dancing with the DJ. Defensive Tackle, Anthony Johnson, took over as the mic man and kept the party going. Never a dull moment at LSU! Geaux Tigers!

Friday, March 16, 2012

When Less Is Not More

It is not an uncommon pattern of thinking... to assume that if one's training improves with weight loss, then more weight loss would mean a greater improvement in one's performance. However, this is not usually the case...especially with elite athletes. Many factors go into what makes performance improve. In some cases, an increase in calories is needed to sustain the training regimens. In others, maybe the diet needs to be modifyied to included better quality food. There are so many ways to improve one's performance through proper nutrition and talking with someone who is qualified to help you achieve your training goals is the best approach. This article is about one of those cases that wrong. The thinking was that the less this cross country athlete weighed, the better she thought she would perform. Read more about her story by clicking here.

Thursday, March 8, 2012

Diamondbacks try to stay focused with Nutrition

In a recent article in, several Diamondback players acknowledge the importance of healthy eating and its positive effect on performance.

"If you put regular unleaded into a sports car, you're not going to get the same performance as if you use the high grade stuff," shortstop Willie Bloomquist said. "Same thing with us. If you're eating pizza and drinking beer every night, you can't expect your body to perform at its top capability every day."

It's important for athletes to understand the concept of "balance." With daily workouts, long practices, and late games, it's tough to have a perfect diet every single day. That's where planning comes into play. Planning nutritous meals and snacks- pre and post workout- will ensure adequate fuel and recovery for the athletes' active bodies.

The 80-20 rule is a great way to think about your diet. 80% of the time, athletes should focus on wholesome carbohydrates, lean meats, and heart-healthy fats. 20% of the time, have fun and enjoy your favorite dish... even if it is a bit higher in fat or calories that is typically recommended. Remember, it's all about "balance." Your body deserves a treat every now and then.

Food is your Fuel... use it to your advantage.

To read the full article, click here: Diamondback Article

Friday, March 2, 2012

Stay Thirsty My Friends

As athletes, we know that we need to drink water to stay hydrated while going through vigorous practices and games, but how much do we need and what are the consequences?  Many people have heard that 8 glasses of water per day is the correct amount of water to drink.  This is correct; however as athletes we are not the average bear when it comes to hydration.

Why is it important?
It is essential for us to maintain a balanced amount of fluids in our bodies each day.  Having adequate hydration improves your ability to train and your overall performance on the field or court.  Without adequate hydration, it is common to have cramps, heat stroke, sickness, lethargy, and an overall lack of performance.

Assessing Hydration
So how do you know if you are hydrated or not?  The best indicator to tell by is the color of your urine.  The lighter the color, the more hydrated you are. Darker colored urine, such as the color of apple juice is a sign of dehydration.  If you take a multivitamin soon after your urine will likely be darker due to the abundance of vitamins included which naturally turn your urine darker.

The amount you sweat has an effect on how much liquid you need to replace.  You should know how much water you need when you have your Bio-impedance test taken. You need to make the realization on how much you sweat and how much your body needs to consume during practice or games.  The sun in Baton Rouge can be very unforgiving so it is crucial to maintain proper hydration under harsh conditions. The biggest goal of staying hydrated is to drink as much as you need to prevent dehydration without drinking too much.

How much should I drink?
(Pre-workout) It is important to realize that preparing in advance can go a long way in preventing dehydration the next day or simply before practice/games.  Within a minimum of 2 hours before exercise try to drink roughly a 12-16oz of water (2 glasses).
(During) Sweat loss during exercise is different for everyone and typically the recommendation is 7-10 ounces of water for every 15-20 minutes. It is important to recognize how much you are sweating and to make sure you replenish what you lose.
(Post-Workout) If during your workout you notice that you have lost weight, it is recommended that you put back in what you had lost during activity. Drinking 16-24oz for every pound you lose can decrease the risk of dehydration.

Factors the manipulate fluid replacement
- Sweat rate
- Intensity of the workout
- Duration of the exercise
- Opportunities to drink
- Fluid availability

What should I be sippin' on?
- PowerAde is great during activities due to the added electrolytes-- but should not be consumed all the time due to its high sugar content. PowerAde ZERO is a good alternative for everyday use.
- Good ol' fashioned water
- Coconut water-- Low calorie, plenty of electrolytes and vitamins included
- Unsweetened tea with lemon

Stay away!

- Soda’s-  All sugar with added flavor and carbonations
- Lemonade, Snapple - Most are nearly as bad as soda’s
- Alcohol- dehydrates you by acting as a diuretic making you go to the bathroom more often
Juices- Are tricky, they are good in small amounts due to the vitamins included but contain loads of natural sugar made up of fructose.  Fructose can cause an upset stomach. Limit the usage of juice before large workouts (1 glass)
- Coffee/energy drinks- caffeine also acts as a diuretic, which makes you lose more water quicker

Contributed by Daniel Hunoway- Dietetic Intern at Tulane University 


DEA Extends Emergency Regulation On Spice And K2 Ingredients

The five main chemicals (JWH-018, JWH-073, JWH-200, CP-47,497 and cannabicyclohexanol) that are used to make synthetic marijuana products, have been put under extended emergency scheduling authority, to prohibit possession or selling of both the chemicals and the products that contain them. The additional authority will last for another six months and has been enacted by the DEA (United States Drug Enforcement Administration) as a follow up to emergency action taken a year ago, when an imminent risk to public health and safety was identified.

Read more from this article published in Medical News Today by clicking here.

Sugar in Powerade ION4 - Indispensable & Defensible

Many consumers are confused about sugar. Is it good for me? Bad for me? “Will it make me fat?” Should I follow Ellen DeGeneres and go on a “sugar cleanse”? Should my kids eat sugar? In the media, sugar is regularly blamed for childhood and adult obesity, diabetes, fatty liver disease, metabolic syndrome, and even cancer. Lost in all this confusion is the simple fact that our bodies run on sugar. Sugar (glucose to be precise) is the only fuel that our brain and nerves can use under normal circumstances. If all we did was lie in bed and watch TV all day, our brain would still need about 100 grams (400 kcal) of glucose to fuel its activity.
Improved performance is the most important benefit of drinking Powerade ION4 during exercise, a benefit that results from preventing dehydration and supplying energy to muscles. That energy is sugar. Sugars (carbohydrates) such as sucrose, glucose, and fructose are quickly digested in the intestine (in the case of sucrose), rapidly absorbed into the bloodstream, converted into glucose by the liver (in the case of fructose), and immediately transported to muscles, brain, nerves, and other tissues throughout the body. Active muscles take up glucose
(blood sugar) from the bloodstream and break it down to produce the energy required to keep active bodies going longer and stronger, one reason why sports drinks consistently beat plain water when it comes to performance.

There is absolutely no reason to apologize for or be defensive about the sugar in Powerade ION4. To the contrary, Powerade ION4 contains sugar for reasons rooted in strong science:
• The sweetness of sugar encourages voluntary fluid intake during exercise and that reduces the risks associated with dehydration;
• During exercise, sugar is such a powerfully positive signal to the brain that just the presence of
sugar in the mouth improves performance, even if the sugar is not swallowed;
• Sugar stimulates rapid water and nutrient absorption, an important attribute during exercise when sweat loss is high and the body needs energy and electrolytes;
• Sugar in the intestine and bloodstream provides feedback to the brain that the body is adequately fueled and that helps make exercise feel easier;
• The sugar in Powerade ION4 is used by muscles to produce energy and improve performance;
• Consuming sugar during prolonged, intense exercise actually reduces the stress hormone response to exercise and maintains the activity of certain immune cells;
• Finally, active consumers wary about sugar have a great option: Powerade ZERO.

Sugar critics often cite sugar intake as a cause of obesity. As evidence, they point to the fact that both obesity and sugar consumption in the US rose markedly from 1980-2003. But in the UK and Australia, sugar intake has fallen in that same time period, yet obesity rates in those countries have continued to rise. There is no doubt that too much of a good thing can be a bad thing; that’s true of sugar as it is of protein, water, vitamins, minerals, and other nutrients. For sedentary people who are overweight or obese, consuming a diet high in sugar may well contribute to negative health outcomes. But for healthy, physically active people - and especially for athletes in training - sugar presents no risk to health and is absolutely essential to fuel physical and mental performance. And that’s certainly true for the relatively small amount of sugar in Powerade ION4.
Powerade: Sports Drink Science, Feb 2012