Q & A with a Sports Dietitian

Is it true that carbs can make you fat?

Carbohydrates CAN contribute to weight gain and unwanted body fat increases if they are consumed in excess of what your body needs for fuel and recovery. Remember that, as an athlete, you require more fuel than a non-athlete. Select the best sources of high-energy carbohydrates, including whole grain breads and cereals, popcorn, beans, pasta, rice, fruits, vegetables, and dairy products. Limit your intake of low-nutrient carbs such as white breads and crackers, sugary cereals, candy, soda, and desserts.

So, carbs can only make you fat if you consume too many, too many of the wrong types, or eat them at the wrong times. But don’t forget that consistent carbohydrate intake throughout the day is crucial for athletic performance, especially before, during, and after exercise. Too FEW carbohydrates may lead to fatigue, decreased concentration, poor recovery, and increased risk of dehydration/ injury/ and illness.

If I eat before my races, I know I’ll throw up, so I usually just have water.

Taking in nutrients and fluids before competitions when you are trying to perform your very best is very important. You may want to consider eating awhile before your race – even as early as 5 hours prior. Then you could just have a sports drink or some crackers an hour before your race- these will increase your blood sugar and may settle your stomach. Another strategy is to use liquid calories. Liquids empty from your stomach more quickly and can help athletes who typically feel queasy stomachs. Try a fruit smoothie, breakfast shake (such as Carnation Instant Breakfast®), or a meal replacement shake (such as Ensure® or SlimFast®) about 2 hours before competition. Flavored soy milk is also well-tolerated by lots of athletes. Start slow. If you are used to having nothing, start with half a shake or a few sips of smoothie and work your way up to larger servings.

Some of my teammates eat jelly beans at halftime. Is that really okay?

Yes, it might be! Simple, fast-absorbing carbohydrates (sugars) at halftime can give a quick burst of energy to help boost you through the second half of the game or match. It may help you finish stronger and make better decisions late in the game. In addition to jelly beans, sports drinks, fruit snacks, granola bars, fruit, and mini graham crackers can be excellent options. WARNING: athletes who have not eaten a good pre-game meal may consider opting against these halftime suggestions. Without a storage of long-lasting fuel, simple sugars may cause the athlete to crash. So, eat a good pregame meal, stay well hydrated, and try some halftime quick-energy!

I’ve heard that chocolate milk is great for recovery. Is that true?

Yes! After hard exercise, your body is better at replacing energy stores, building muscle, and adapting to training when protein, carbohydrates, and fluids are consumed as soon as possible. Chocolate milk is an easy and delicious source that meets the criteria: quality protein (whey comes from milk!), fast-absorbing carbohydrates, and fluids. Get in the habit of having one after practice and strength training every day and your recovery is sure to improve.

Note that strawberry or other flavored milk is just as appropriate, as is flavored soy milk. Many high school athletes need about 12-16 ounces of milk or soy milk for recovery.

I’ve heard a lot about trans fats and how restaurants are starting to make foods without them. Why are they such a big deal?

Trans fats are a specific type of fat synthesized by industry. In simple terms, liquid oils are taken through a process known as hydrogenation to make solid fats (such as margarines or “plastic” fats like Crisco®). These synthesized fats are used as ingredients in lots of foods like pastries, doughnuts, crackers, desserts, and snack foods because they are very shelf-stable and inexpensive. Fried foods and breaded foods also contain trans fats.

Some scientists have shown that trans fats in the diet can contribute to high cholesterol and other health problems. They may be even more problematic and “unhealthy” than saturated fats (butter, whole milk, high fat meats, etc).

Aim to select products with minimal or no trans fats and overall, eat a diet with fewer processed foods and lots of fresh foods.

I’m trying to gain weight for football. I’ve been eating all the time and even using protein shakes twice a day, but can’t seem to gain weight. What should I do?

Many athletes strive to gain weight for their sports. First of all, keep in mind that you want to gain MUSCLE and STRENGTH. Extra body fat is unlikely to transfer into enhanced performance. Try to gain about 2-3 pounds per week to increase the likelihood that it’s all muscle. When you say that you’re “eating all the time”, make sure that means that you’re eating a balanced meal or snack at least 5 or 6 times every day – about every 2 or 3 hours. Also increase your portions and calories at each meal. Drink plenty of calories from beverages such as milk and juice. Practice good recovery nutrition by taking in 500 calories of carbs and protein immediately after workouts. Make sure you’re eating enough protein (up to one gram of protein per pound of body weight) through meats, eggs, dairy (milk, yogurt, cheese), nuts/ seeds/ peanut butter, and soy/tofu. It’s rarely necessary to use protein shakes because you can easily obtain your protein needs through foods. And there’s always a risk when using dietary supplements.

I heard that I should never eat bread because it’s fattening. Is that true?

Bread is a carbohydrate that fits in the category of FUEL for sports and activity. However, excess can be stored as fat – and it is easy for some individuals to overeat bread, especially when they arrive at restaurant meals too hungry! Try eating a healthy snack and drinking a bottle of water on the way to meals like this. When possible, choose whole grain bread over white or refined breads as these contain more fiber and vitamins & minerals. Bottom line: moderation is always a good rule of thumb!

How can I tell if I’m choosing a healthy cereal?

Cereal can be an excellent breakfast that gets you started on the right track…or it can be the exact opposite! If the healthiest types are selected, it can also be a great snack- either dry or with milk. One guideline is to limit cereals that have chocolate or bright, fluorescent colors! A better recommendation is to choose cereals that:

1. Have whole grain as the first ingredient
2. Have less than 10 grams of sugar per serving
3. Have more than 3 grams of fiber per serving
4. Have more than 30% of the Daily Value (DV) for iron

Check your pantry and the grocery store cereal aisle. You may be surprised that some of your favorites meet these criteria!

My favorite food is peanut butter but I know it has a lot of fat so I’ve been trying to eat a lot less and I’ve been purchasing the reduced fat version. Is that better?

Peanut butter does contain fat, but please remember that the type of fat in peanut butter is unsaturated fat, the healthiest type of fat. Unsaturated fat is actually heart healthy! Peanut butter is also a good source of protein. However, keep in mind that protein is high in calories (due to its fat content), so be sure to put the lid back on before you have too much. Two or three tablespoons per day is reasonable for many athletes.

Many dietitians do NOT consider reduced fat peanut butter to be a better option. Reduced fat peanut butter is often higher in sugar and sometimes higher in calories than regular peanut butter. Also, it’s more difficult to spread, so you might actually wind up using more on a sandwich!

Is high fructose corn syrup unhealthy?

High fructose corn syrup (HFCS) is a food ingredient that is made up of about half fructose and half glucose. Many people are surprised to learn that it’s not entirely fructose. HFCS is added to foods to increase sweetness. Some individuals point to a relationship between the introduction of HFCS into the food market and the increased obesity rates in the United States. However, this relationship has not been scientifically proven. It is true that most Americans – especially teenagers consume too much added sugar, including HFCS. Limiting foods and drinks with HFCS and other sources of added sugar in the daily diet is recommended. However, DURING exercise, it has been shown that simple sugars can enhance performance and the best-absorbed sources of simple sugars during exercise are a combination of one or more types of sugar. Thus, DURING exercise, HFCS is an advisable ingredient (if the exercise is intense and long). Overall, we eat and drink too much HFCS and other sugars when we’re sitting around and playing video games, but it’s advisable during exercise.

I am really tired during practice and think I have iron deficiency. Should I start taking iron supplements?

Do not start taking an iron supplement until a physician specifically advises you to do so. Diagnosing iron deficiency or iron deficiency anemia requires a blood test, typically a CBC and ferritin. Those with iron deficiency will have low ferritin (iron stores) and those with iron deficiency anemia also have low hemoglobin and hematocrit. Symptoms of iron deficiency and iron deficiency anemia include fatigue, feeling winded during exercise, increased likelihood of illness, and poor focus or concentration. Iron deficiency can significantly impact performance, so if you have concerns, see a physician as soon as possible. Taking iron supplements without diagnosed iron deficiency can cause other medical and nutritional problems.

Prevent iron deficiency by eating a diet high in iron. High iron foods include beef, dark turkey or chicken, pork, eggs, nuts, green veggies, dried fruit, and fortified cereals. You may also want to consider taking a daily multivitamin that contains 15mg of iron.

I am lactose intolerant and can’t drink any milk and only yogurt and cheese occasionally. How can I make sure I’m getting enough calcium?

Non-dairy sources of calcium include soy or rice milk, cheese, yogurt, or ice cream; calcium-fortified fruit juices and cereals; salmon; some green vegetables; and almonds. If you cannot get in 4 good calcium servings each day, consider a calcium carbonate or calcium citrate supplement.

I hate vegetables, but know they are important. What can I do?

You’ve got to learn to have a core of at least one or two veggies you can tolerate and have occasionally. Then, figure out other ways to incorporate the important vitamins & minerals that vegetables contain. Try eating lots of fruits and fruit juices since they have similar nutrients. Also sneak in vegetables by having them in soups, on sandwiches, or mixed into pastas. Additionally, remember that salsa and spaghetti sauce “count” as veggies!

I heard that since I play basketball, an inside sport, that I might not be getting enough Vitamin D. Is that true?

More athletes are deficient in Vitamin D than we originally estimated. Low levels of Vitamin D may increase your risk of certain health problems, especially weak bones or increased fracture risk. Our bodies do synthesize Vitamin D from sunlight, so it is important to spend some time in the sun each day. Keep in mind that most sunscreens block Vitamin D absorption.

When should I drink water and when should I drink sports drinks?

When trying to decide between water and sports drinks, use the 3-H rule. If exercise is Hard, Hot, and over an Hour, sports drinks favor water. They enhance fluid absorption, delay fatigue, and help athletes drink more because they taste good. The calories in sports drinks should not be concerning when they are used DURING exercise as immediate fuel.

Whenever I drink water during practice, I feel a side stitch. Why is hydration so important anyway?

Dehydration causes the body to heat up faster. When the body is over-heated, safety risks come into play and the likelihood of developing heat-illnesses increases. Hot bodies also don’t perform as well! Some athletes have to train their guts to be able to tolerate fluids during exercise. We train our muscles so it just makes sense that our gastrointestinal tract needs to adjust too. Start by drinking sips instead of gulps. Begin with a small amount of water or sports drink today and increase by a couple ounces tomorrow. Drink cool fluids instead of ice cold fluids. Sip instead of gulp and consider using a fluid bottle with a small opening or use a straw to prevent air bubbles from sneaking in.

Do I need to drink more than 8 glasses of water each day because I’m an athlete?

There is not a set recommendation that athletes should consume, but yes, you probably do need more fluids than your non-athlete peers. You should be drinking enough that your urine is routinely pale yellow or clear and that you don’t feel thirsty. During exercise, you can tell you’re drinking enough if you lose a minimal amount of wait from start to end (any fluid loss is sweat that should be replaced).