Another registered dietitian (RD) pens an article that appears to be funded by fast food companies. I am very concerned about endurance athletes who may read this article and believe it to be true. The point of my post is to provide athletes with state of the science information about fueling their exercise and recovering afterward.
Shame on Everydayhealth.com and the author of the article for writing and publishing this false information.
PS: I had to post this information on http://www.dianekress.wordpress.com because Everydayhealth.com refused to post my comment….(but publicized and published an article based on faulty research and false information). Money, Money, Money, Moneyyyyyyyyyyyy
Everyday Health published this article by registered dietitian and certified diabetes nutritionist, Bonnie Taub- Dix . I would like to ask the author why she chose to write this invalid article based on invalid research and add her professional credentials to it? I would also ask EverydayHealth.com why they would publish this.
This is the third instance in less than 3 weeks in which RD’s or their association (AND) have sold out to companies who produce foods that are involved in the perpetuation of obesity, diabetes, cancer, hypertension, PCOS, and more. I wonder how much money the fast food industry paid for this article.
Fellow RD’s…please don’t sell out your education and credentialing for money. Once your reputation is lost, it cannot be regained. And when you speak as an RD, you are speaking for all RD’s.
The other 2 instances of money grubbing? The AND (the credentialing association for all 70,000 registered dietitians, sponsors their conferences and national conventions with money from: : Mars candy, Coca-Cola, Nestle’, General Mills, snack chips, McDonald’s, AND Big Pharma. When RD’s attend their convention, the booths prominently display huge ad boards for these companies and the lectures and “free meals” are sponsored by these food/pharmaceutical companies. At a recent convention, the seats in the conference hall were all adorned with Coca-Cola seat covers.
The AND recently gave its first Seal of Nutrition Approval to…..Kraft Singles. The processed cheese product (not even real cheese) was the first food to gain this recognition.
And RD’s are being paid to blog on things like: Naming a small can of Coke as a good snack choice, or equating French Fries with healthy snack and meal choices for athletes.
When I saw the headline on this latest piece, I felt sick to my stomach. The concept is totally bogus, as is the research that is quoted. Worst of all, it is written by an RD. It is my mission to advocate the TRUTH about nutrition, health, attaining and maintaining wellness to the public. When I got my credentials, this was my mission: Help people through dispensing accurate information about nutrition. I would never sell out to anyone for any amount of money.
FOR THE ATHLETES:
In the past, endurance athletes would have a carb loading meal the night before an event. Pasta, bread, fruit, and carb- based foods were ingested in large quantities to fill the muscles and liver to the top glycogen storage so their next day’s event would have be fueled by the most glycogen.
We now know that when large quantities of carb are ingested, they can only fill the liver and muscles to capacity. Any excess carb over and above what the liver and muscles can hold is stored as fat. But this is not the worst thing about carb loading.
When carbs are ingested in excess…blood sugar spikes, and a large amount of insulin is released. Insulin works like a key to open the liver cells, muscles cells, and fat cells to rid the circulating blood of excess sugar. Because excess insulin is released based on a huge spike in blood sugar, excess cells are “opened” and the sugar circulating in the blood is ushered into the liver, muscles, AND fat…leaving the circulating blood glucose LOW.
The aftermath of carb loading: High spike in blood sugar, Over-release of insulin, only “x” amount of sugar entering the muscles and liver to fill them to capacity …the remainder of excess glucose entering fat…and a drop in blood sugar that results in: fatigue, decreased focus/concentration, slight dizziness, possible headache, melancholy, decreased vigor.
In the morning of the event, while your liver and glycogen will be filled, you will be “fatter” and you awaken with a carbohydrate “hangover.”
There is a better way: FUELING FORWARD
The night before your event, have a balanced meal of lean protein, veggies, carbohydrate (a normal serving of carb like a few scoops of brown rice, or 1 sweet potato, 1 cup of legumes, or 2 slices of whole grain bread) and a serving of fresh fruit.
Right before bed have a piece of fruit, a slice of whole grain toast, and add some protein…natural nut butter, cheese, low fat cottage or ricotta cheese, turkey rolls, etc. Have 12 ounces of water.
The balanced dinner plus the carb and protein bedtime snack will fill your liver and muscles to capacity without a deluge of insulin and peak/valley of blood sugar.
Your morning meal should contain no more than 35 grams of carbohydrate and
Examples: 2 slices whole grain toast and egg whites
1 Multi grain English muffin and natural peanut butter or cheeses
Low fat ricotta or cottage cheese, 6 whole grain crackers, 1 piece of fresh fruit
Protein smoothie made with milk (low fat) and 1 serving of fresh fruit, green veggies and low carb protein powder.
This will provide fuel for your first 30-45 minutes of exercise.
At the 30 minute mark and every 30 minutes afterward, FUEL FORWARD. You will take 11-20 grams of quick acting carbohydrate to fuel the upcoming 30 minutes. Examples:
3-4 Gatorade Chews
3-4 glucose tablets
Carb gels or Carb Bloks to equal 11-20 grams net carb/fueling
8 ounces regular Gatorade
1 applesauce squeeze pack (11-20 grams net carb)
FLUID DURING THE EVENT
If you are exercising in normal weather conditions, you require at least 8 ounces water/low carb fluid every 30 minutes of activity
If you are exercising in hot weather conditions, you require 8 ounces of water or low carb fluid every 15 minutes.
AFTER THE EVENT, REFILLING GLYCOGEN, PROTEIN, AND FLUID
After your event…you need to replace glycogen, fluid, and protein.
Within 30 minutes after exercise, take up to 35 grams of carb and a good source of protein, and fluid. Similar to what you had for breakfast!
You will have steady high energy during the event, finish with fewer muscle aches and less pain, and will replete your glycogen and protein stores back to normal. Then, carry on with the rest of your day.
Diane Kress, RD CDE received nothing but a clear conscious writing this article.
Respect Diane Kress’ work? Here are links to her books and support site!
The Metabolism Miracle Cookbook: http://www.amazon.com/The-Metabolism-Miracle-Cookbook-Delicious/dp/0738214256/ref=pd_sim_b_1?ie=UTF8&refRID=0DC5FY8CN1D1YH85YNM
The Metabolism Miracle Update: (Brand new!)http://www.amazon.com/Metabolism-Miracle-Update-Revisions-Diabetes-ebook/dp/B00N4IQUF4/ref=sr_1_1?ie=UTF8&qid=1411319947&sr=8-1&keywords=metabolism+miracle+update
The Interactive Support Group for Followers of The Metabolism Miracle and The Diabetes Miracle: www.Miracle-Ville.com
Follow Diane Kress on: Twitter, Facebook, Google +, Pinterest, LinkedIn, and http://www.dianekress.wordpress.com.