Just the Facts!
Dump these nutritional myths and run
better than ever.
Some
nutritional truths never change, such as the one about eating lots of vegetables
(always a good idea). Others,
though, are more wishy-washy. One
week you will read one thing and the next week it will be different.
Confusing, sure, but perfectly understandable.
Until the scientific method plays itself out in a variety of ways such as
surveys, test tubes, and population studies—various truths will remain,
waiting to be proven wrong. That’s
science.
But what’s not understandable are the myths that continue to circulate
even though researchers have long proven them untrue.
Here are some of the most bothersome myths that runners inquire about.
Myth 1: The salt cravings you feel after
your run are a signal that you’re sodium deficient.
Truth:
Runners do sweat more than sedentary individuals, and sweat contains some
sodium. It follows that runners
need more sodium than other people. But
salt cravings are hardly a sign that you need a bag of salty pretzels.
Most of us more than meet our sodium needs from the high-salt content of
most processed foods.
When you run, you can easily sweat about 1 – 2 liters of moisture per
hour. On average, 1 liter of sweat
contains about 600 – 1000 milligrams of sodium, or about one-third to one-half
teaspoon of salt. That may sound
like a lot until you add up how much sodium you consume per day.
With the exception of fruits and vegetables, almost everything you eat
contains sodium. Most people
average 5000 milligrams of sodium (the amount in 2.5 teaspoons of salt) each
day.
Myth 2: High-protein diets are the best
way for runners to lose weight.
Truth:
You may lose some weight by eating a high-protein diet, but don’t count
on having much energy for running. High-protein
diets such as the Adkin’s diet simply don’t supply your body with enough
carbohydrate (among other things) to fuel your running.
These diets often suggest cutting carbohydrate intake to fewer than 50
– 75 grams per day, but runners need at least 8 times that much.
This reduction forces your body to use protein to manufacture sugar for
brain fuel. As a result, you
develop what is called ketosis, a partial breakdown of body fats, which
ultimately increases fluid loss. During
the first several days of a high-protein diet, you easily lose 5 or more pounds,
almost all of them from water. This
may be motivating, but only a small amount of the loss is body fat.
After the first week, the real nastiness begins.
Because you are eating so few fruits and vegetables, your fiber intake
drops, and constipation often follows. With
ketosis, you may develop bad breath. But
possibly the worst part – for runners – is how tired you feel.
The low carbohydrate intake means the glycogen stores in your muscles are
nearly empty, so your endurance crashes. After
a week or so of the diet, you must give up the running or the diet.
So how can you best lose 10 – 15 pounds of fat?
Increase our weekly mileage by 5 to 10 miles.
That will burn an extra 500 – 1000 calories during the week. Cut back on serving sizes.
You can shave out about 200 – 500 calories by doing this.
With more running and vigilant eating, you’ll lose 1 – 2 pounds of
fat per week.
Myth 3: Saturated fat is unhealthful, so
you should eliminate it from your diet.
Truth:
True, eating too much saturated fat will increase your risk of heart
disease. But this does not mean you
need to eliminate every fatty food from your diet. Many foods with saturated fat also contain important vitamins
and minerals. Milk and other dairy
products, for example, provide calcium and riboflavin; a B-vitamin needed for
energy use during exercise. Meat
supplies essential protein, zinc, and iron.
Your body needs some fat to carry out many cellular functions.
If you choose to cut back on fat, make up for the lost nutrients.
Opt for non-fat dairy products or products that are fortified with
calcium. Plenty of healthful foods
such as soy, nuts, and olive oil contain small amounts of saturated fats.
Avoiding processed foods with hydrogenated or partially hydrogenated
fats, such as cookies, crackers, and chips will help decrease unnecessary fat
intake.
Myth 4: The lactose in milk, cheese, and
other dairy products causes lactic acid buildup in muscles.
Truth:
Although the names certainly sound similar, there is no connection
between the lactose in milk products and the lactic acid that forms in muscles
during exercise. The lactose in
milk is a sugar, much like sucrose (table sugar) but less sweet.
Your body burns lactose as a fuel just as it does other forms of
carbohydrate. Since milk and other
dairy are also an excellent source of high-quality protein, drinking a glass of
milk after your workout will speed recovery.
Lactic acid, on the other hand, forms as your body breaks down
carbohydrate for fuel during physical exertion.
Lactic acid normally is recycled and later converted to fuel.
But during high-intensity exercise, more lactic acid forms than your body
can recycle. As a result, muscle
fatigue sets in, which can bring on a burning sensation. Fortunately your body is well equipped to deal with lactic
acid, clearing it out with just a few minutes of slower running.
Author:
Debbi
Whitcome RD
FIT Launch, Inc.
|
