Sports Nutrition News from ACSM

What's the latest sports nutrition news? At the annual meeting of the American College of Sports Medicine (Nashville, TN, May 31-June 4th), exercise scientists presented their research on nutrition and performance. Here are a few highlights that might be interest.

Performance

* Fueling evenly throught the active part of the day can enhance performance. In a study looking at the value of snacking between meals, college athletes were given three pre- packaged 250-calorie snacks. The snacks helped the athletes gain muscle, as well as experience greater power and energy output. Despite the additional food, the athletes lost body fat; they self-selected smaller meals to accomodate the snack- calories.

When the two-week program stopped, the athletes reverted to their former eating practices (under-eating by day and indulging at night). Never-the-less, the message is clear: The optimal sports diet offers meals and snacks that provide steady fuel during the active part of the day. To get the most from your workouts, plan to eat at the right times.

* During a 90-minute soccer skills performance test, soccer players, who had glycogen-depleted muscles and hadn't eaten since the night before, did better when they consumed a sports drink that supplied 120 to 180 calories per hour as compared to drinking just plain water. If you are unable to eat a pre- competition breakfast, at least consume a sports drink during your workout for an energy boost.

* Consuming carbs (such as a sports drink) during and after endurance exercise can not only improve performance but also your mood-happier, less tired, more alert. Your teammates and family will appreciate your making the effort to fuel properly!

Steroids

Athletes aren't the only peopls who use anabolic steroids. An anonymous questionnaire posted on the message boards of websites popular with steroid users indicates 78% of 500 responders were non-competitive bodybuilders and non-athletes who used steroids to improve their physical appearance. Almost all (99%) reported side effects. Yet, their concerns about health risks did not influence their steroid use. Unfortunately, their desire for short-term benefits can lead to long-term harm.

Muscle damage

* Athletes are forever looking for ways to protect against and treat muscle damage. Vitamin C is not the answer. In an exercise study that induced muscle damage, the subjects took 3,000 milligrams vitamin C for three days before and five days after the damaging exercise. The C offered no protective benefits against muscle soreness.

Glutamine

Glutamine, an amino acid found in protein-rich foods, has been reported to increase muscle mass and prevent muscle wasting in AIDS and cancer patients. The question arises: does glutamine increase muscle strength and size in healthy athletes? In a 7-week study with rigorous resistance training, the subjects consumed either a sugar pill or glutamine immediately after the workout and before bed. Both groups were able to lift about 16% more weight by the end of the 7 weeks and both groups maintained their same body composition. The researchers concluded glutamine supplements did not offer benefits in terms of increased strength or decreased body fat.

Weight and exercise

* Activity counts! Among 9,449 adults who responded to the National Physical Activity & Weight Loss Survey, obesity was associated with reduced activity. The higher a person's Body Mass Index, the lower their daily physical activity. The best weight management tip: keep moving.

* Data from the Harvard Alumni Study has similar findings. The 6,770 men who described themselves as "always active" gained less weight (about 1 lb; 0.56 kg) between the years of 1977-1988. In comparison, the men who reported decreasing their activity gained almost 3 lbs (1.3 kg).

* To promote physical activity, as well as to improve their public image, McDonald's has been distributing pedometers to their customers. In a study looking at the accuracy of the pedometers, subjects did a 100-step walk for 10 times on a flat sidewalk. The step-counts averaged 98 to 109 steps; the least accurate step-counter ranged from 42-129 steps in the ten tests. In comparison, higher quality pedometers counted 100-102 steps. Hence, if you are a fanatic for accuracy, invest in a pedometer such as Digi-Walker SW200.

* One way to do more exercise is to build it into your daily schedule with "active commuting." With students, a Walking School Bus program boosted daily activity by 18%. An adult (college student) met the kids at the "walk stops" and escorted them to school. Thirty percent of the 60 children (grades K-5) walked more than half of the time. The program (in Nebraska) was canceled due to bad weather only 5% of the time during one school year.

* About 50% of Americans who start an exercise program drop out. For female college students, having a goal of participating in a 5K road race/walk improved compliance to an exercise program as compared to a group who were just instructed how to exercise. Only 20% dropped out of the training program, as compared to 50% of those who got exercise instruction. Having concrete goals helps!

* The typical Curves workout burns about 185 calories.

Oxygenated water

Although the makers of oxygenated water claim their beverage will enhance performance, the research indicates differently. Don't waste your money!

Sports dietitian Nancy Clark MS, RD counsels both casual and competitive athletes at Healthworks, the premier fitness center in Chestnut Hill MA (617-795-1875). Her popular Sports Nutrition Guidebook ($23), Food Guide for Marathoners ($20) and Cyclist's Food Guide ($20) are available via www.nancyclarkrd.com or by sending a check to PO Box 650124, Newton MA 02465.