Cherries: Sour has the Power

Eating well, before and after a workout, is key to performance, and cherries may be a key to reducing the soreness that comes with exercise. Studies suggest that the antioxidants in tart cherries may provide healing by adding them to your pre- and post- workout meal plan. Yes, cherries! Cherries are fun to eat, easy to add to your diet, and a powerhouse of nutrition important to athletes. Not just a summer time treat, sour cherries are available all year round as dried or frozen cherries or cherry juice. While health benefits are greater in sour cherries than in their sweet cousins, all cherries provide a great addition to your day.

Colorful fruits and vegetables play a key role in any healthy diet. Science indicates that purple and red foods contain powerful antioxidants. But what is unique about cherries is that they contain specific anothycyanins that have been shown to block enzymes called cyclooxygenase 1 and 2, thereby reducing pain from inflammation. Research seems to support that cherries are a rich source of these anthocyanins – greater than other fruits and berries. This enzyme inhibiting activity has found to be similar to the actions of ibuprofen. More research is on the horizon.

One study conducted by Oregon Health and Sciences University seems to indicate the power of cherries on inflammation. Runners drank tart cherry juice twice a day for seven days prior to and on the day of a long-distance relay. Participating runners reported noticeably less muscle pain following the race.

In addition to their anti-inflammatory properties, cherries are also a source of carbohydrate and high in Vitamin A and C, and also contain Vitamin E. Cherries are also a source of iron, magnesium, potassium, and folate. All of these nutrients are important for taking care of your health and your sport.

Here are a few ways to include cherries in your pre- and post-workout meals:

Pre-Workout
• Drink a 10 oz glass of tart cherry juice or cherry juice blend
• Add dried cherries to a cup of oatmeal or other whole grain cereal
• Consider substituting dried cherries for raisins in muffins or oatmeal cookies
• Combine frozen cherries with other berries and low fat yogurt in a smoothie



Post Workout
Remember to refuel within 30 minutes of exercising with a 3-4g:1g ratio of carbs to protein.
• Enjoy dried cherries with a handful of nuts for a quick grab-and-go snack
• Drink tart cherry juice with a sports bar
• Add dried cherries to a green salad along with a balanced dinner
• Add dried cherries in chili or pasta to add tang and nutrition


**Remember practice your nutrition game plan in practice before your big meet. Never try anything new on competition day!























Sources:
Choosecherries.com. [Internet]. Cherry Marketing Institute. [updated October 27, 2009; cited November 18, 2009]. Available from http://choosecherries.com/.

Murray M, Pizzorno J, Pizzorno L. Encyclopedia of Healing Foods. Atria Books; 2005.

Wood R. The New Whole Foods Encyclopedia. Penguin Books; 1999

Yeager S, Editors of Prevention Health Books. The Doctors Book of Food Remedies. Rodale; 1998.
Momentum Nutrition & Fitness 2009

Strawberry Smoothie

Here's another great smoothie recipe that you can make and go! Use frozen fruit for faster preparation, and add any different combination you like!

1/2 cup crushed ice
1 cup orange juice
1 cup nonfat (or regular) vanilla yogurt
6 to 8 ripe strawberries, cleaned & quartered

Blend until smooth in a blender.

Source: SimpleDailyRecipes.com

Eating After Exercise: Post-Exercise Meal

What to eat after exercise to replenish muscle glycogen

All athletes know of the importance of the pre-exercise meal. However, what and when you eat following exercise can be just as important. While the pre-exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post-exercise meal is critical to recovery and improves your ability to train consistently.

Hydration After Exercise
The first nutritional priority after exercise is to replace any fluid lost during exercise. In general the best way to determine how much to drink (either water of a sports drink) is to:

Weigh yourself before and after exercise and replace fluid losses.
Drink 20-24 fl oz water for every 1 lb lost.

Eating After Exercise
It is also important to consume carbohydrate, such as fruit or juice) within 15 minutes post-exercise to help restore glycogen.

Research has shown that eating 100-200 grams of carbohydrate within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau.

Carbohydrate Plus Protein Speeds Recovery
Research shows that combining protein with carbohydrate in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.

One study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink.

Protein Needs After Exercise
Consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.

Bottom Line
If you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier to get the right ratio and meet the 2-hour window.

Post-Workout Foods
Some post-workout snacks with both carbohydrate and protein could be:
- Whole-grain crackers with nut butter
- Sandwich with turkey and vegetables
- Bar with 4g carb to 1g of protein
- Bowl of whole-grain cereal with milk
- Pita sandwich with hummus and vegetables
- 1/2 burrito with whole-grain tortilla, brown rice and black beans
- 1 banana with peanut butter
- Sports shake with 4g carb to 1g protein


Source

Betts JA, et al. Effects of recovery beverages on glycogen restoration and endurance exercise performance Williams MB, et al. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. 2003 Feb;17(1):12-9.

Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J Appl Physiol. 2002 Oct;93(4):1337-44.

Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. J Appl Physiol. 1992 May;72(5):1854-9.

Res, P., Ding, Z., Witzman, M.O., Sprague, R.C. and J. L. Ivy. The effect of carbohydrate-protein supplementation on endurance performance during exercise of varying intensity. International Journal of Sports Nutrition and Exercise Metabolism.

Levenhagen DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Post exercise protein intake enhances whole-body and leg protein accretion in human. Medicine and Science in Sports & Exercise. 2002 May; 34(5): 828-37.

Miller SL, Tipton KD, Chinkes DL, Wolf SE, Wolfe RR.Independent and combined effects of amino acids and glucose after resistance exercise. Medicine & Science in Sports & Exercise. 2003 March; 35(3):449-55.

By Elizabeth Quinn, MS(Sport Science), About.com
Post-workout foods added by Jaimie Morgan, MS(Nutrition), Dietetic Intern, Bastyr University
Updated: February 26, 2008

Nutrition For Injury Prevention

What can you eat to help prevent injury on the field? Below are just a few tips on foods that will keep you strong and healthy!


Carbohydrate:
Carbs are necessary for energy.
Good sources of carbs are:
Bread Fruits & Vegetables
Pasta Crackers
Rice Popcorn


Protein:
Protein is necessary for both muscle function as well as repair.
Good lean sources of protein are:
Chicken Beans
Fish Eggs
Lean Beef Low-fat Dairy


Calcium:
Calcium is necessary for strong, healthy bones, as well as muscle contraction.
Good Sources of calcium are:
Low-fat milk Almonds
Yogurt Broccoli
Cheese Calcium fortified OJ


Iron:
Iron is necessary for transporting oxygen to cells throughout your body.
Good sources of Iron are:
Lean beef *Beans
Chicken *Whole Grains
Pork *Fortified Cereals

*Consuming Vitamin C with iron can help absorb non-animal sources of iron in the body


Antioxidants:
Strong Antioxidants, such as vitamins C and E are necessary for combating muscle damage caused by exercise in the body. They are also essential for a strong and healthy immune system.
Good antioxidant sources are:
Citrus Fruits
Canteloupe
Strawberries
Almonds
Broccoli
Avocados

Healthy Healing

Nutrition Tips For Healing FASTER and STRONGER
Eating the right foods will help you heal faster and help you maintain your weight!

Eat more Fruits and Veggies
Most of your vitamins and minerals come from fruits and veggies
□ Eat 3 fruits every day (bananas, oranges, apples)
□ Eat large serving of veggies (broccoli, carrots, greens) at least 1x per day

Increase Calcium
Calcium helps your bones heal and helps muscles contract
□ Drink milk (or eat yogurt) 3 times each day (if you absolutely cannot drink milk because of intolerance try taking lactase enzyme pills from the drug store. If this does not work you MUST take a calcium supplement- 500mg 2x/day)
□ Eat Salmon 2-3 times per week (in addition to fresh you can buy it in a can like tuna)

Stay away from Fried Food
Performing at your best requires you to eat less of the fatty foods. If you must eat fast food choose:
□ Grilled Chicken Sandwiches
□ Sub Sandwiches with lots of veggies (no mayo)
□ Hamburgers without cheese or creamy sauces

Eat Breakfast Every Day- don’t skip meals
Breakfast increases your metabolism and helps you stay LEAN and STRONG while you are healing
□ Eat Oatmeal with fruit and nuts and milk
□ Try Toast with Peanut Butter and Glass of milk + Fruit
□ Scramble eggs and eat with toast and fruit

Performing at your best requires dedication to nutrition for your sport.
EAT TO WIN! If you don’t know how…ask!