World Cup Eating

The FIFA World Cup is almost here and watch parties are already underway. Thankfully, we have the Summer Solstice on our side, and days are still a wee bit longer for the viewings. 

Not only do the games bring the love of country and spirit of competition together, but they also serve to inspire many to get outdoors and exercise! So, it’s an opportune time to educate people on the general rules for fueling your body with sources of good nutrition.

Let me preface the information by saying that now is not to time to consider any trendy diets to fit into summer clothing. I’m not sure when people will learn that the quick, fad diet approaches are not sustainable and than they can also be dangerous. Anyone on a GLP-1 medication should be meeting with a registered dietitian before engaging in any exercise plan. I’ve posted on these medications (a lot!) and they require the assistance of an expert to ensure nutritional balance. 

There’a a dance that occurs between the macronutrients--these are the ones that provide calories to your body—carbohydrate, protein and fats. I’m going to borrow the following information from a previous post of mine to tie in the key elements of eating healthy (akin to an Olympian), but these suggestions also hold true for the recreational athlete!

Gold Medal: Carbohydrates are powerhouse nutrients that provide energy for all cells in the human body, especially the brain. Carbs provide the body with energy on a short-term basis, but once broken down into smaller units of sugar (glucose) can be stored as glycogen in the liver and skeletal muscles. Glycogen stores serve as energy reservoirs and become depleted based on the intensity and duration of exercise, so athletes practice “carbo-loading” to ensure an adequate supply of it. 

Silver Medal: Proteins are made up of amino acids, and play a role in metabolism, hormone synthesis, immune systems, and in tissue repair and restoration. While it provides a small amount of fuel during exercise, it is vital in repairing damaged muscles in the recovery phase. 

Bronze Medal: Fats are the most calorically dense, providing twice the amount of calories as the other macronutrients. They provide a source of stored energy and are also important for hormone and immune function. Furthermore, they act as an insulator to preserve body heat. Fats represent between 20-35% of an athlete’s total calories for the day and serve as the primary fuel source for low intensity and long endurance activities.

Staying well hydrated is critical for an athlete. When we exercise, our muscles generate heat. Sweating is the body’s response to avoid overheating, and water is a key element in regulating body temperature. For every one-pound lost with sweat, a person needs to drink 24 ounces of fluid to recover. Since all beverages hydrate (with the exception of alcohol), it’s a good idea to keep your favorite beverages on hand; sipping on fluids throughout the day helps to combat losses during workouts. For those engaging in sports where body fluids are lost (i.e. lots of sweating), fluids, as well as dietary sources of vital nutrients of sodium and potassium are needed to be replenished. Remember, water is not enough for extreme hot weather activities. 

Here are some ideas to include in your diet to ensure a better balance of the macronutrients: 

-Steel cut or rolled oats are packed with carbohydrates and fiber, which helps to stabilize blood sugars and keeps energy readily available. Mixing in ground flaxseeds, chia seeds, or nuts adds heart-healthy omega 3 fatty acids. In a rush, try some overnight oats, which is also more cooling in the summer months.

-Eggs are an excellent source of protein and are great for muscle recovery. They can be prepared in a variety of ways that make them desirable for a wide range of taste preferences. Enjoy them scrambled, as omelets with added vegetables and/or cheese, hard-boiled, or stuffed in wraps for “on the go”.

-Bananas are packed with carbohydrates, Vitamin B-6, and potassium, which helps prevent muscle cramping and spasms. Toss them in a gym bag, and they are easy to eat before or after exercise.

-Greek yogurt is a powerhouse of nutrition. Full of protein, mix in complex carbohydrates such as berries, granola, or muesli, and you have a great pre- and post-recovery food choice.

-Berries are good sources of fiber and Vitamin C and are rich in anthocyanin, a potent antioxidant that may help play a role in defending against heart disease and cancer.

-Salmon and tuna fish are high in protein and the essential omega 3 fatty acids that help reduce inflammation and protect blood vessels.

-Quinoa is fast becoming a favorite for Olympians, even for breakfast. It’s a gluten free grain and is good source of protein, fiber, and magnesium.

-Pasta has always been a food favorite and a “menu-must” of athletes. Whole grain varieties are higher in fiber and help regulate blood sugars. I like a company called, Explore Cuisine. They are legume pasta available at most grocery stores. They are packed with fiber and protein without all of the refined starches.

-Potatoes are a white vegetable packed with potassium and fiber. They contain a compound called allicin, which may help to lower blood pressure and cholesterol.

-Chocolate Milk: Providing both carbohydrates and protein, this is an athlete’s “go-to” post-exercise beverage to help promote muscle recovery.

-Kale: Whether steamed, or baked as a crispy snack, these cruciferous vegetables are rich in Vitamin K, C, and beta-carotene and contain compounds called indoles, which may help to prevent some cancers.

-Nut butters (almond and peanut) are nutrition powerhouses, full of protein and healthy fats that provide long acting energy and helps to better sustain blood sugars.

-Orange juice and coconut water are good potassium replacers, while sports drinks provide added carbohydrates and salts (sodium).

Enjoy the games…. and the summer!

In Good Health,

Sophie