FitSugar

Fact or Fiction: Not Eating Breakfast Before Exercise

FitSugar — Wed, 12 Mar 2008 09:30:00 -0700

I think it is safe to say that we all want the most out of our morning workouts. For many of us that means firing up our metabolism and burning fat, which are two benefits of getting the heart rate up. Is it beneficial to run on an empty stomach? Does it burn more fat and fire up the metabolism to skip breakfast? Take this one question quiz to see if this is a piece of fiction or a fitness fact.

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Exercise, Weight Loss, and the Fat Burning Zone

FitSugar — Tue, 17 Nov 2009 05:50:01 -0800

Much has been made of late about exercise and its relation to weight loss. There was the Time cover story The Myth About Weight Loss and a recent article on the topic in the New York Times, which recommended working out in the fat burning zone.

You see the phrase on all types of cardio machines: the fat burning zone, aka the "weight loss zone," means working out at a lower intensity to burn fat as fuel. But these workouts also burn considerably fewer calories. I was confused about how we should all be spending our cardio time, so I took my questions to exercise physiologist Jason Karp, who also happens to be an avid runner.

When I asked him if we should all be scaling our workouts back and aiming for the fat burning zone, Karp explained that it's not the type of fuel your body is burning, but the overall calories that count. "It doesn't matter if you're using fat or carbohydrates. In order to lose fat from your waistline you don't have to be using fat as fuel during workout," he said. He offered up the example of sprinters; they don't train in the fat burning zone, but they're mighty trim in the torso. Losing weight comes down to math - you want to be in a calorie deficit to shed pounds and body fat. Higher intensity exercise puts you at a higher burn rate. To burn the most calories in a cardio workout, skip past the fat burning zone and work out with more intensity. To really burn up calories, Karp recommends intervals. To learn why, read more.

Essentially, interval workouts give you the most bang for your sweat buck. Karp explains that with "intense exercise you're pushing your body more out of homeostasis," that is, the equilibrium of energy the body prefers to maintain. During the few hours after an interval workout, the body must go through a recovery period, and a lot needs to happen to return to the body to pre-exercise levels. "You've got to drop the heart rate, synthesize glycogen for the muscles, remove lactate from muscle and take it to the liver," says Karp. All these actions require energy, which raises the metabolic rate for many hours after exercising. Thirty minutes of exercise at a low intensity doesn't place nearly as much stress on the body as intervals, so you burn fewer calories both during and after the workout.

Before you hit the track and start running intervals, Karp recommends building a strong cardiovascular fitness base and working with a trainer for guidance. Even if you're not ready for sprints, play with your speed during your next cardio session. Slow and steady might win the race, but intervals will burn more calories.

Source: Flickr User pistoldrawn

Sports Energy Products Explained: Gels and Chews

FitSugar — Wed, 23 Sep 2009 10:00:07 -0700

When you need energy for long workouts, there are many choices. Sport drinks, powders, and tablets offer fuel with hydration, but many just provide electrolytes to prevent dehydration. If you're working out for over an hour, you need to provide your muscles with some fuel, aka glycogen, and that's where gels and chew come into the mix. Conveniently packaged in single-serving packets, full of carbs and sometimes electrolytes, you can easily carry one in your pocket or pack. Gels like GU, Clif Shot, and Hammer Head contain sugars that provide super concentrated, fast-acting fuel. Just squirt a pack in your mouth every 30 to 40 minutes of intense exercise, down some water, and you're good to go. You can easily consume the entire serving while on the move, provided you have water to help wash it down.

Bite-sized energy chews such as GU Chomps, Clif Shot Blocks, and Luna Sport Moons offer the same quick energy, but they're less sticky and messy than gels. Since they are more like gummy candies, some folks find them more pleasing to eat, making them great for hikes and longer, slower runs or rides. They can also be easier to digest for some people (although that has not been my experience), but remember that you need to take them with water just like gels. Consume six chews per hour of running, and what's nice is you don't have to take them all at once. Both gels and chews are fairly inexpensive, about $1.30 per packet. Tell me which do you prefer - gels or chews?

Von Gierke disease

admin — Wed, 03 Sep 2008 17:48:55 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Von Gierke disease is a disorder of metabolism in which the body cannot break down glycogen for energy. Gycogen is stored in the liver and muscles and is normally broken down into glucose when you do not eat.

Von Gierke disease is also called Type I glycogen storage disease (GSD I).

Alternative Names

Type I glycogen storage disease

Causes, incidence, and risk factors

Von Gierke disease occurs when the body lacks the specific protein (enzyme) that releases glucose from glycogen. This causes abnormal amounts of glycogen to build up in various tissues, leading to low blood sugar.

Von Gierke disease is inherited, which means it is passed down through families. If both parents carry the defective gene related to this condition, each of their children has a 25% chance of developing the disease.

Symptoms

Severe low blood sugar (hypoglycemia)
Puffy cheeks, thin chest and limbs, and swollen belly
Constant hunger and need for frequent feedings
Stunted growth or growth failure
Delayed or underdeveloped puberty
Enlarged liver
Fatigue
Irritability
Gout (a painful inflammation of joints)
Easy bruising and nosebleeds

Signs and tests

The health care provider will perform a physical exam. There may be signs of a swollen liver and liver tumors. Children with this condition are usually diagnosed before age 1.

Tests that may be done include:

Testing reveals low blood sugar and high levels of lipids and uric acid.

Treatment

The goal of treatment is to avoid low blood sugar. Frequent feedings are needed during the day, especially with foods that contain carbohydrates (starches). Older children and adults may take cornstarch by mouth.

Overnight, a feeding tube is placed through the nose into the stomach to provide a supply of sugars or uncooked cornstarch. The tube can be put in at bedtime and taken out each morning.

A medication called allopurinol, which can lower blood uric acid and decrease the risk for gout, may also be prescribed.

Persons with von Gierke disease cannot properly break down fruit or milk sugar, so such products are best avoided.

Support Groups

Association for Glycogen Storage Disease -- www.agsdus.org

Expectations (prognosis)

Since development of the treatments listed above, growth, puberty, and quality of life have markedly improved for those with von Gierke disease. Those who are identified and carefully treated at a young age can live into adulthood.

Early treatment also decreases the rate of severe problems such as liver tumors, kidney failure, gout and life-threatening low blood sugar.

Complications

Seizures, lethargy, confusion due to low blood sugar
Gout
Kidney failure
Liver tumors
Short adult stature
Underdeveloped secondary sexual characteristics
Osteoporosis
Ulcers of the mouth or bowel
Frequent infection

Calling your health care provider

Call your health care provider if there is a family history of glycogen storage disease or early infant death due to low blood sugar.

Prevention

There is no simple way to prevent glycogen storage disease.

Couples who wish to have a baby may seek genetic counseling and testing to determine their risk for passing on von Gierke disease.

References

Behrman RE. Nelson Textbook of Pediatrics. 17th ed. Philadelphia, Pa: WB Saunders; 2004.

Review Date: 5/2/2007

Reviewed By: Brian Kirmse, MD, Mount Sinai School of Medicine, Department of Human Genetics, New York, NY. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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Source Doc: 1_000338

McArdle syndrome

admin — Wed, 03 Sep 2008 17:48:50 -0700

Overview

Definition
Alternative Names
Causes, incidence, and risk factors
Symptoms
Signs and tests
Treatment
Support Groups
Expectations (prognosis)
Complications
Calling your health care provider

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

McArdle syndrome is the inability to break down glycogen. Glycogen an important source of energy that is stored in muscle tissue.

Alternative Names

Glycogen storage disease type V; Myophosphorylase deficiency; Muscle glycogen phosphorylase deficiency; PGYM deficiency

Causes, incidence, and risk factors

McArdle syndrome results from a defect in a gene that makes a protein called glycogen phosphorylase. As a result, the body cannot break down glycogen in the muscles. This may lead to weakness, cramps, and muscle pain.

The disease is an autosomal recessive genetic disorder. This means that you get a copy of the defective gene from both parents. A person who gets a defective gene from only one parent usually does not develop this syndrome.

A family history of McArdle syndrome increases the risk.

Symptoms

The symptoms usually begin as a young adult. They may include:

Muscle pain
Muscle cramps
Muscle stiffness
Muscle weakness
Intolerance for exercise
Exercise can produce a burgundy-colored urine (myoglobinuria)

The symptoms can be reduced by avoiding strenuous exercise.

Signs and tests

The following tests may be performed:

Treatment

There is no specific treatment, but the symptoms can be managed by controlling exercise and physical activity. For example, avoid excessive or intense exercise.

Support Groups

For additional information and resources, visit the Association for Glycogen Storage Disease at www.agsdus.org.

Expectations (prognosis)

People with McArdle syndrome can live a normal life by managing their physical activity.

Complications

Exercise may produce muscle pain, or even breakdown of skeletal muscle, a condition called rhabdomyolysis. This is associated with burgundy-colored urine and a risk for kidney failure, if severe.

Calling your health care provider

Contact your health care provider if you have repeated episodes of sore or cramped muscle after exercise, especially if accompanied by burgundy or pink urine.

Consider genetic counseling if you have a family history of McArdle disease.

Review Date: 12/11/2006

Reviewed By: Brian Kirmse, MD, Mount Sinai School of Medicine, Department of Human Genetics, New York, NY. Review provided by VeriMed Healthcare Network.

A.D.A.M. Copyright

adam.com

Source Doc: 1_000329

Caffeine Makes You Speedy, Literally

FitSugar — Mon, 30 Mar 2009 03:30:00 -0700

I couldn't live without my post-run morning cup of joe, but as it turns out I might want to have some of that joe before hitting the pavement. After being tested for over 30 years by sports physiologist, it is now unequivocally known that caffeine can make you faster. It improves performance in almost every type of exercise from running to rowing, from swimming to cycling. Caffeine helps not only in short speedy sprints, but also helps increase endurance and strength.

Researchers believe caffeine's effect is three-fold. First, it has been shown that caffeine helps the body burn fat as fuel, instead of just glycogen. Muscles have glycogen fuel stores that usually last for about 30 minutes or 300 calories worth of exercise, so in using some fat as fuel the muscles gain increases in endurance. Caffeine also releases calcium stored in the muscles helping athletes go farther and faster. The third reason involves caffeine's effect on the mind and how it perceives exhaustion.

To learn how to find the appropriate caffeine dose, just read more.

Between one to five milligrams of caffeine per kilo of body weight can help to improve your performance by up to five percent. However, nine mg per kilo of caffeine can actually decrease your performance, so don't go overboard. The good news for all us coffee addicts, caffeine can still make you speedy even if you're a regular coffee drinker. I ask you, do you drink caffeine before your workout?

Source

Fitness Myth Busted: Empty Stomach, Exercise, and Fat Burned

FitSugar — Thu, 07 May 2009 09:00:00 -0700

It may seem somewhat logical that your body would burn more fat as fuel when you exercise on an empty stomach first thing in the morning. In fact, it just isn't true. The body needs fuel to work out, and that fuel is glucose, which comes from carbs.

After a full night's rest, your muscles' supply of glycogen, which is stored glucose, is greatly depleted. Not only do your muscles run on glucose, but so does your brain. Working out on an empty stomach can impair both muscle function and some brain function as well, and exercising with a fuzzy head in the early morning can lead to injuries.

The simplest way to fuel your body and feed your muscles before hitting the road, elliptical, or weights is a light carb snack. Try an easily digestible banana, or just half of the fruit and save the other half for your post-workout smoothie. Another good pre-workout snack would be some yogurt or a small amount of cereal with milk. I have found a simple rice cake works wonders before a 6 a.m. spin class.

Source

Nutrition and athletic performance

admin — Thu, 04 Sep 2008 18:56:49 -0700

Overview

Definition
Function
Recommendations

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

There is a connection between food consumption and athletic performance.

Function

There is a large body of evidence showing a relationship between food consumption and athletic performance.

A poor diet will almost certainly have a negative effect on the performance of even the most casual athlete.

A good diet with adequate calories, vitamins, minerals, and protein will help provide the energy required to finish a race or simply enjoy a recreational sport or activity.

Recommendations

The diet recommended for an athlete differs little from the diet suggested for any healthy individual. The food guide pyramid is an excellent resource. However, the amount of each food group needed will depend on the type of sport, the amount of training and the time in relation to activity or exercise. Calorie needs vary with the size, age, sex and physical activity performed by the individual so the number of servings a person requires will vary.

CARBOHYDRATES

Complex carbohydrates are a diet staple. They are found in foods such as pasta, bagels, whole grain breads and rice. They provide energy, fiber, vitamins, and minerals and are low in fat. Carbohydrate loading (a concerted diet/training regimen) will increase the body's energy stores of a carbohydrate called glycogen. Carbohydrate loading has been shown to improve performance in endurance-type activities lasting more than 1 hour.

The classical method of carbohydrate loading has been abandoned and replaced by a modified method which is safer and equally effective at increasing muscle glycogen. The most important factor influencing glycogen stores is to consume 50 - 60% of calories from carbohydrates on a daily basis.

Simple sugars such as soft drinks, jams and jellies, and candy provide few nutrients but a lot of calories. They may actually decrease performance when consumed directly before an athletic event as they may cause hypoglycemia.

PROTEIN

Protein's most important functions in the body are to support growth and to repair body tissues. Many people feel athletes need a high-protein diet to support muscle growth despite the fact that researchers have repeatedly proved this false.

It is also a myth that a high-protein diet will promote muscle growth. Only strength training and exercise will promote changes in muscle. Athletes, even body builders, require only small increases over normal needs in order to support muscle growth. Athletes easily meet this increased need by simply consuming more total calories (eating more food).

Americans already eat almost twice as much protein as they need, so protein needs for muscle development are being met before strength training begins. Excess protein is used as energy and can be stored as body fat.

Amino acid supplements and excessively high intakes of protein are not recommended. They can increase calcium loss and put an added burden on the kidneys, which must remove the excess nitrogen protein provides.

WATER AND FLUID

Water is the most important, yet over-looked, nutrient by athletes. Water and fluids are essential to maintaining good hydration and body temperature. Sweat losses to keep the body cool can exceed several liters in a 1-hour period.

Adolescents and adults should replace any lost body weight lost during a exercise with equal amounts of fluids. A good sign that you have fully rehydrated is to check to see if your urine is clear. Cool water is the best choice.

Some suggestions for maintaining adequate hydration include:

Drink plenty of water, juice, and milk.
Avoid caffeine -containing beverages. Caffeine is a diuretic and promotes fluid loss.
Drink plenty of fluid before, during, and after exercise.
Offer children water frequently during sports activities. They do not respond to thirst as readily as adults.

ACHIEVING DESIRED WEIGHTS FOR COMPETITIVE PURPOSES

Changing body weight to improve performance must be done safely and effectively or it may do more harm than good. Maintaining an unrealistically low body weight, rapid weight loss, and unnaturally suppressing weight gain can have negative health effects so it is important to set realistic body weight goals.

Young athletes attempting to lose weight will benefit from a consultation with a registered dietitian. Eating disorders and poor dietary habits may result from experimentation with diets.

Make sure that you speak with a health care professional to discuss a diet appropriate for your sport, age, gender, and amount of training.

Review Date: 8/6/2007

Reviewed By: Cynthia Dennison Haines, MD, family physician specializing in nutrition, fitness, and preventive health, St. John's Mercy Medical Center, St. Louis, MO, and Assistant Clinical Professor, St. Louis University's School of Medicine, Department of Community and Family Medicine.

A.D.A.M. Copyright

adam.com

Source Doc: 1_002458

You Asked: What Should I Eat Before Running a Marathon?

FitSugar — Wed, 11 Apr 2007 03:00:00 -0700

You asked: "I am running my first half marathon in little over a week and I was curious to know your suggestion about what the appropriate dinner the night before would be and also what if any type of breakfast I should have before the race."

Thanks for the question. For the answer I looked to my friends over at CoolRunning.com, the authority on running marathons. To see what they recommend eating, read more

Week before: This is carbo-loading time. It is an important period to stock your energy reserves to their max, but don't make too much of the process. Some elite runners, for example, will race hard about seven days before the target race day to deplete their glucogen stores, then train normally for three or four days, eating mostly fats and protein to keep glycogen low. Then in the last few days before the race, they pack as many carbohydrates into their system as they possibly can. The theory is that their muscles are so starved for glycogen that they will soak up even more carbos than they normally would, giving them extra energy for the race. We do not recommend this for the mainstream runner -- certainly not without the oversight of a dietitian. Too often, this approach can backfire and leave you out of gas midway through the race.

Instead, follow your normal balanced diet and kick in some extra carbohydates in the week before a race. Fruit juices and sports drinks are good carbo supplements if you're having trouble eating all that pasta. Try not to miss meals, but also try to avoid overeating. Balance and consistency are particularly important as the big run approaches. For the same reason, this is not a time to sample new cuisines or even a new sports drink. Eat foods that you know agree with you.

Two days before: About two days before a race, particularly longer runs, start loading up on fluids. Sports drinks can kill two birds with one stone by letting you get carbos at the same time. Try to stay away from alcohol, however, since it not only dehydrates you but also interferes with proper storage of glycogen and undercuts your carbo-loading.

In the last 48 hours, avoid high-fiber foods like beans, bran cereals, lettuce and broccoli to avoid an upset stomach or other gastrointestinal discomfort during your run. Avoid hard-to-digest foods like peanut butter, fried food and the like. If possible, cut back on dairy products, too. Some runners have a slight lactose intolerance; while they may not even be aware of the condition on a day-to-day basis, the strenuous effort (and constant sloshing) of a race can cause their bodies to rebel against the lactose in the milk, causing gas and bloating.

Day before: By the end of the day before the run, your high-carbo diet should have worked its magic and topped off your glycogen stores. You should snack moderately and frequently on familiar, mild foods. Drink water and juice constantly. For your final meal that night, eat moderately and go for food that contains -- you guessed it -- lots of carbohydrates and only a little fat. Skip the beer or wine and get to bed early.

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Don't Wake and Work Out: Eat a Bit First

FitSugar — Tue, 20 Nov 2007 09:30:00 -0800

With everyone concerned about eating extra calories over the holidays, I am here to tell you that you should eat ... before you exercise first thing in the morning. It seems that many folks think that if they work out on an empty stomach, their bodies will target fat. Unfortunately, that is just not true, and this persistent myth can actually set you back if you are trying to lose weight.

After fasting all night, since you don't eat while you sleep, your glycogen (or carb) stores are low. Glycogen is the fuel the body generally burns first for energy. If your glycogen levels are low and your body is in motion, your body decides to hold on to your fat. The body is essentially paranoid and thinks a famine might be coming, so it holds on to the fat as emergency reserve and targets muscle instead. This is not good, since you are working out to lose fat, not lean muscle. You want to keep lean muscle, because it will boost your metabolism.

The good news is that you just need to eat just a small amount to let the body know that fuel is on its way and you are not entering a famine. Just a simple snack that contains 100 to 200 calories will do. Me? I eat a banana and a small handful of nuts before a run, or I eat yogurt before a weight training session.