Pre and Post Race Nutrition Tips

Without a doubt, what you eat and when you eat affects your athletic and race performance. A wisely selected sports diet can help you be stronger, train harder, and compete better. Use the following sports nutrition tips to help optimize your performance. Continue reading Pre and Post Race Nutrition Tips

What Do You Know About Glycemic Index?

By Rita Larsen, RDN; Elite Sports Clubs Nutrition Educator & Diet Counselor

The body uses glucose, and blood glucose levels reflect the readily available energy supply for exercise. If glucose levels drop due to fast depletion (i.e. one’s glycogen stores), the athlete is said to “hit the wall.” The rate at which this occurs depends in part on the type of carbohydrate consumed before, during, or after the exercise.

Different foods increase the blood glucose levels to different degrees, as we have discussed in previous weeks. The degree of increase in blood glucose levels after consuming a food containing carbohydrates is called its Glycemic Index (GI). Whether they are high, medium, or low, the higher the GI, the faster the glucose is absorbed, used, and depleted in the body. Continue reading What Do You Know About Glycemic Index?

What Foods Make You Feel Satisfied Quicker and Longer?

By Rita Larsen, RDN; Elite Sports Clubs Nutrition Educator & Diet Counselor

All foods are made of protein, fat, and/or carbohydrates. The meals and snacks that are the most satisfying, and keep you feeling comfortable the longest, are comprised of all three. Continue reading What Foods Make You Feel Satisfied Quicker and Longer?

How Does Your Body Use Carbohydrates?

By Rita Larsen, RDN; Elite Sports Clubs Nutrition Educator & Diet Counselor

The role of carbohydrates in the body includes providing energy for working muscles, providing fuel for the central nervous system, enabling fat metabolism, and preventing protein from being used as energy. That said, carbohydrates are the “preferred” source of energy or fuel for muscle contraction and biologic work. Continue reading How Does Your Body Use Carbohydrates?

The Truth About Carbohydrates

By Rita Larsen, RDN; Elite Sports Clubs Nutrition Educator & Diet Counselor

If you are among the many club members who are trying to put together the right combination of foods to match their dietary and fitness goals, then you may find it confusing today for you to figure out just how to add just the right amount of carbohydrates. In truth, much of the confusion has come from the “lay press.” For as long as we all can remember, Carbohydrates have been counted on as a necessary part of the plan for diet and nutrition for all ages. Carbohydrates also are a major source of energy and should account for 50% to 60% of your calories consumed daily.

Today, the confusion comes from the idea that many news writers suggest that all type of sugar-contained in food may be bad for you. And, furthermore that, some of those “naturally” occurring foods that contain carbs may put you at risk as well. Over the next few blog posts we will examine these thoughts and see where the real truth is about CARBOHYDRATES. Continue reading The Truth About Carbohydrates