Staying on top of the latest sports nutrition news can be a full-time job. Between conferences, webinars and journal articles, I learn a lot of information that I like to translate into practical tips to share with athletes. These eight nutrition news tips are based on research presented at the International Sport & Exercise Nutrition Conference in the UK.
Peanut butter – good!
If you try to “stay away” from peanut butter, deeming it to be fattening, think again! Peanut butter—and peanuts in any form—contribute to no more weight gain than the same number of calories from carbohydrate-rich snacks. In a 10-week weight-gain study that included lifting weights three times a week, 28 athletic women and men (average age, 25.) consumed:
- an extra 500 calories of peanuts and peanut butter-based snacks, or
- an extra 500 calories of peanut-free carb-based snack foods (such as pretzels, fruit chews, bagels).
The carb-snackers gained about 6 pounds; the peanut eaters gained only about 3.5 pounds. How could this be?!
One explanation is the fiber and fat in peanut butter is satiating. That means, it keeps you feeling fed for longer than fat-free pretzels. Peanut butter can curb your appetite, so you can end up eating fewer calories overall for the day.
This study helps confirm why I vote peanut butter to be one of the best sports foods around (assuming you are not allergic to it). Peanut butter requires no refrigeration, is anti-inflammatory, nutrient rich, inexpensive, and most importantly, delicious. How about enjoying more peanut butter on bananas for your morning and afternoon snacks?
Low-carb experience more bone injuries
When a cyclist goes on a low-carb / low-calorie diet, their bones also go on a diet. In a study with 327 runners (ages 18-35) who trained 8 or more hours a week, those who restricted carbs and/or trained without having first eaten, experienced 1.5 times more bone injuries than the carb-eaters. More research is needed to learn how carbs and calories can influence bone health. In the meanwhile, enjoy carb-based grains, fruits and veggies at every meal.
Pre-cool before workouts
With global warming, cyclists who exercise in the heat should take steps to prevent problems related to elevated body temperature. One tip is to pre-cool your body prior to running. Try drinking ice water or slushies, or suck on ice chips. Doing so might help you have greater endurance.
Why am I hungry all the time?
A study of professional female soccer…
Click Here to Read the Full Original Article at Canadian Cycling Magazine…