I stopped by 7-Eleven the other morning to grab a cup of coffee/ hot chocolate to aid in my alertness, after spending a night of intermittent sleep with my almost 1 month old daughter. I noticed that of the 8 people in line with me, only 2 opted for non-caffeinated sources of energy. Three of the patrons held coffee, while the other three opted for very large cans of Red Bull, Rock Star and Full Throttle respectable. Hey, I get it, caffeine is an integral ingredient in the American diet, but more and more folks are turning to “energy drinks” today and not just to aid in their alertness, but also to boost libido, athletic performance, and ability to “party.” Energy drinks are frequently marketed to individuals interested in athletics and an active lifestyle. From 2001 to 2008, estimates of energy drink use in adolescent to middle-aged populations ranged from 24% to 56%. Most energy drinks feature caffeine (100 - 400mg) and a combination of other components, including taurine, sucrose, guarana, ginseng, niacin, pyridoxine, and cyanocobalamin.
Energy Drinks are not Sports drinks
If you get anything from this blog, please understand the difference between energy drinks and sports drinks.
Sports Drink – Help to replace lost electrolytes, sodium, and potassium. Many also replace carbohydrates (Body’s main source of true energy) to help maintain energy before, during and after exercise/competition. They do not contain stimulants.
Energy Drink – Aide in stimulating and individual by the use of stimulants. These products usually lack carbohydrates, thus do not provide energy. They do not help to hydrate an individual or provide additional energy. They do contain more concentrated sugar, and herbal ingredients. Many are regulated under DHSEA, which means contamination is a possibility.
Alcohol and Energy Drinks
Caffeine has been combined with alcohol for a very long time (i.e. rum and coke), but the caffeine content has traditionally been much lower than what is found in a number of the leading energy drinks today. Why do club and bar goers chose to mix drinks with energy drinks? Many believe they will increase their enjoyment while reducing the symptomatic lethargy and physical impairment associated with drunkenness. Many don’t know that combining the stimulant effect of caffeine and the depressant effect of alcohol may lead drinkers to underestimate their level of intoxication, with potentially lethal consequences. A study done at the University of Florida in Gainesville, Florida, found that students who mixed caffeine and alcohol thought they were capable of driving more often than those who drank non-caffeinated alcoholic drinks 1. November 17, 2010 the FDA issued warning letters to a number of alcoholic energy drink manufactures, and informed them that their products are a public concern. The concerns included a rise in college campuses across the nation experiencing injuries and blackouts due to ingestion of these drinks. The 6-12 % alcohol by volume may have contributed to this…
Tips to staying alert without caffeine:
• Eat for performance pre and post exercise (this includes, breakfast, lunch, dinner and snacks in between)
• Hydrate
• Schedule time to eat, hydrate, practice, socialize, and most importantly, REST.
• Remember - No supplement is harmless and free from consequences.
• “All natural,” does not constitute safe for human consumption, even “all natural” products may have short-term or long-term negative health risks.
• Food first is always your best bet.
Additional information:
9 of 10 Americans consume caffeine
200-300 mg. day usually not harmful
500-600 mg. day = harmful
Amount depends on body mass, med history, stress
Interferes with antibiotics, bronchodilators, ephedrine
Acts as diuretic - dehydrates
1. Event-level analyses of energy drink consumption and alcohol intoxication in bar patrons
Gatorade Sports Science Institute, http://www.gssiweb.com
Drug Free Sport Staff Writers
Wednesday, December 29, 2010
Tuesday, November 30, 2010
Minerals: Macrominerals and Trace Elements
Minerals are naturally occurring substances, chemical elements, that the body needs to carry out its processes. The are macrominerals, those that are found in body in amounts greater than 5 grams, and trace elements, those found in amounts less than 5 grams. Minerals help the body to maintain fluid balance and acid-base balance (pH). Each mineral has a specialized role in this process.
Macrominerals
Calcium is the body’s most abundant mineral and is stored in the bones and teeth. It is an important part of bone structure and this stored calcium can release into the body if a drop in blood calcium concentration occurs. Calcium is important in nerve transmission, helps maintain blood pressure, aids in blood clotting, is needed for muscle contraction, allows secretion of hormones, digestive enzymes, and neurotransmitters, and activates cellular enzymes. Deficiencies cause bone loss or stunted growth; toxicity interferes with the absorption of other minerals and risk of kidney stones.
DRI: Adults 19-50 yrs old 1,000mg/day
Food sources:
1c milk 300mg
1.5c broccoli 93mg
1.5 oz cheddar cheese 306mg
Phosphorus is found mostly in the bones and teeth and helps to maintain acid-base balance, assists in energy metabolism, and forms part of cell membranes. Phosphorus needs are easily met by most diets. Deficiencies cause muscle weakness and bone pain; toxicity causes calcification of soft tissues.
DRI: 700mg/day
Food sources:
1c cottage cheese 341mg
3oz sirloin steak 208mg
1c milk 235 mg
Magnesium is used in building protein, helps the body use energy, and plays a role in immune function.
DRI: Men 400 mg/day; Women 310mg/day
Food sources:
½c black beans 60mg
1c yogurt 43mg
½c spinach 78mg
Sodium maintains fluid and electrolyte balance and is essential to muscle contraction and nerve transmission. A sodium deficiency in an athlete can lead to cramping. Most diets in the US are extremely high in sodium and if you look at food labels you will quickly see how much sodium is in many of your favorite foods. Too much sodium can increase blood pressure. DRI recommended intakes for sodium is 1,500mg/day. Tolerable Upper Intake Levels are set at 2,300mg. Try to stay below the UI by monitoring your daily sodium intake, eating less processed foods, and cooking without salt.
Potassium plays a role in maintaining fluid and electrolyte imbalance, cell integrity and heartbeat. Dehydration leads to a loss of potassium . Potassium from foods is safe, but when injected into the vein, can stop the heart. Please check with a physician before taking potassium supplements that may deliver a large dose causing muscle weakness or vomiting.
DRI: 4,700mg/day
Food sources:
1c orange juice 496mg
1 baked potato 844mg
1 banana 422 mg
Chloride helps maintain fluid and electrolyte balance. No known diets lack chloride, and the principal food source is salt.
Sulfate is used to synthesize sulfur-containing compounds such as hair, skin, and nails.
Trace Minerals
Iodine is part of thyroxine, the hormone that influences energy metabolism. It is an additive in milk and bakery products as well as being found naturally in seafood. The DRI is 150 micrograms.
Iron carries oxygen in the blood and muscles. It is required for energy metabolism. The amount absorbed increases when the body is deficient and decreases when iron is abundant. Iron deficiencies can cause anemia, weakness, fatigue, impaired immunity, and other health issues. Iron fortified foods can help individuals avoid deficiency.
DRI: Men 8mg/day; Women 18mg/day
Food sources:
½c black beans 1.8mg
½c spinach 3.2mg
3oz beef steak 2.6mg
Zinc assists enzymes in cells associated with hormones, taste perception, synthesis of genetic material and proteins, reproduction, wound healing and transport of vitamin A. Too much zinc from supplements can block copper and iron absorption. Zinc from foods is nontoxic.
DRI: Men 11mg/day; Women 8mg/day
Food sources:
1c yogurt 2.2mg
3oz pork chop 2mg
3oz shrimp 1.5mg
Selenium works to help prevent oxidative harm to the body’s cells and tissues. Selenium is abundant in unprocessed foods such as vegetables and grains grown in selenium rich soil, as well as meats and shellfish. DRI: 55micrograms/day
Fluoride is beneficial to the diet because it helps stabilize bones and prevent tooth decay. It is found most often in drinking water. DRI: Men 4mg/day; Women 3mg/day
Chromium works to control blood glucose concentrations. It can be found in unrefined foods and whole grains. DRI: 50 micrograms/day
Copper is needed to form hemoglobin and collagen and also plays roles in the body’s handling of iron. Water, seafood, nuts, and vegetables are all sources of copper. DRI: 900micrograms/day.
Molybdenum (DRI: 45 micrograms/day) and manganese (DRI: Men 2.3mg/day; Women 1.8mg/day) work with enzymes within the body.
All trace minerals can be toxic in excess, which is usually a result from high levels taken in a variety of nutrient supplements.
Supplementation of antioxidants does not improve exercise performance and athletes can obtain sufficient intakes of natural antioxidants by eating a well-balanced diet including a variety of fruits and vegetables. There has not been evidence that supplementation of minerals can act as an ergogenic aid, although some athletes may need to pay attention to sodium and potassium levels if exercising for long periods of time or in hot, humid environments. Sports drinks include these minerals to help replenish losses due to sweat during exercise.
If you compete in a sport such as wrestling, gymnastics, or dance, where weight may be restricted or kept low, talk with a sports nutritionist or registered dietitian for suggestions on foods you need to include to get adequate nutrients.
Poor diets are the most common reasons for nutrient deficiencies in athletes. A well balanced diet including all food groups (meat, dairy, fruits, vegetables, and grains) can provide all the minerals the body needs. The increase in calories needed to fuel performance and maintain energy, increases the intake of minerals and satisfies the needs of athletes. Supplements do not make up for a poor diet.
Sources:
Bonci, L. Sports Nutrition for Coaches. 2009.
Jeukendrug, A. and M. Gleeson. Sport Nutrition: An introduction to energy production and performance, 2nd ed. 2010.
Sizer, F. and E. Whitney. Nutrition Concepts and Controversies, 10th ed. 2006.
Skolnik, H. and A. Chernus. Nutrient Timing for Peak Performance. 2010.
Macrominerals
Calcium is the body’s most abundant mineral and is stored in the bones and teeth. It is an important part of bone structure and this stored calcium can release into the body if a drop in blood calcium concentration occurs. Calcium is important in nerve transmission, helps maintain blood pressure, aids in blood clotting, is needed for muscle contraction, allows secretion of hormones, digestive enzymes, and neurotransmitters, and activates cellular enzymes. Deficiencies cause bone loss or stunted growth; toxicity interferes with the absorption of other minerals and risk of kidney stones.
DRI: Adults 19-50 yrs old 1,000mg/day
Food sources:
1c milk 300mg
1.5c broccoli 93mg
1.5 oz cheddar cheese 306mg
Phosphorus is found mostly in the bones and teeth and helps to maintain acid-base balance, assists in energy metabolism, and forms part of cell membranes. Phosphorus needs are easily met by most diets. Deficiencies cause muscle weakness and bone pain; toxicity causes calcification of soft tissues.
DRI: 700mg/day
Food sources:
1c cottage cheese 341mg
3oz sirloin steak 208mg
1c milk 235 mg
Magnesium is used in building protein, helps the body use energy, and plays a role in immune function.
DRI: Men 400 mg/day; Women 310mg/day
Food sources:
½c black beans 60mg
1c yogurt 43mg
½c spinach 78mg
Sodium maintains fluid and electrolyte balance and is essential to muscle contraction and nerve transmission. A sodium deficiency in an athlete can lead to cramping. Most diets in the US are extremely high in sodium and if you look at food labels you will quickly see how much sodium is in many of your favorite foods. Too much sodium can increase blood pressure. DRI recommended intakes for sodium is 1,500mg/day. Tolerable Upper Intake Levels are set at 2,300mg. Try to stay below the UI by monitoring your daily sodium intake, eating less processed foods, and cooking without salt.
Potassium plays a role in maintaining fluid and electrolyte imbalance, cell integrity and heartbeat. Dehydration leads to a loss of potassium . Potassium from foods is safe, but when injected into the vein, can stop the heart. Please check with a physician before taking potassium supplements that may deliver a large dose causing muscle weakness or vomiting.
DRI: 4,700mg/day
Food sources:
1c orange juice 496mg
1 baked potato 844mg
1 banana 422 mg
Chloride helps maintain fluid and electrolyte balance. No known diets lack chloride, and the principal food source is salt.
Sulfate is used to synthesize sulfur-containing compounds such as hair, skin, and nails.
Trace Minerals
Iodine is part of thyroxine, the hormone that influences energy metabolism. It is an additive in milk and bakery products as well as being found naturally in seafood. The DRI is 150 micrograms.
Iron carries oxygen in the blood and muscles. It is required for energy metabolism. The amount absorbed increases when the body is deficient and decreases when iron is abundant. Iron deficiencies can cause anemia, weakness, fatigue, impaired immunity, and other health issues. Iron fortified foods can help individuals avoid deficiency.
DRI: Men 8mg/day; Women 18mg/day
Food sources:
½c black beans 1.8mg
½c spinach 3.2mg
3oz beef steak 2.6mg
Zinc assists enzymes in cells associated with hormones, taste perception, synthesis of genetic material and proteins, reproduction, wound healing and transport of vitamin A. Too much zinc from supplements can block copper and iron absorption. Zinc from foods is nontoxic.
DRI: Men 11mg/day; Women 8mg/day
Food sources:
1c yogurt 2.2mg
3oz pork chop 2mg
3oz shrimp 1.5mg
Selenium works to help prevent oxidative harm to the body’s cells and tissues. Selenium is abundant in unprocessed foods such as vegetables and grains grown in selenium rich soil, as well as meats and shellfish. DRI: 55micrograms/day
Fluoride is beneficial to the diet because it helps stabilize bones and prevent tooth decay. It is found most often in drinking water. DRI: Men 4mg/day; Women 3mg/day
Chromium works to control blood glucose concentrations. It can be found in unrefined foods and whole grains. DRI: 50 micrograms/day
Copper is needed to form hemoglobin and collagen and also plays roles in the body’s handling of iron. Water, seafood, nuts, and vegetables are all sources of copper. DRI: 900micrograms/day.
Molybdenum (DRI: 45 micrograms/day) and manganese (DRI: Men 2.3mg/day; Women 1.8mg/day) work with enzymes within the body.
All trace minerals can be toxic in excess, which is usually a result from high levels taken in a variety of nutrient supplements.
Supplementation of antioxidants does not improve exercise performance and athletes can obtain sufficient intakes of natural antioxidants by eating a well-balanced diet including a variety of fruits and vegetables. There has not been evidence that supplementation of minerals can act as an ergogenic aid, although some athletes may need to pay attention to sodium and potassium levels if exercising for long periods of time or in hot, humid environments. Sports drinks include these minerals to help replenish losses due to sweat during exercise.
If you compete in a sport such as wrestling, gymnastics, or dance, where weight may be restricted or kept low, talk with a sports nutritionist or registered dietitian for suggestions on foods you need to include to get adequate nutrients.
Poor diets are the most common reasons for nutrient deficiencies in athletes. A well balanced diet including all food groups (meat, dairy, fruits, vegetables, and grains) can provide all the minerals the body needs. The increase in calories needed to fuel performance and maintain energy, increases the intake of minerals and satisfies the needs of athletes. Supplements do not make up for a poor diet.
Sources:
Bonci, L. Sports Nutrition for Coaches. 2009.
Jeukendrug, A. and M. Gleeson. Sport Nutrition: An introduction to energy production and performance, 2nd ed. 2010.
Sizer, F. and E. Whitney. Nutrition Concepts and Controversies, 10th ed. 2006.
Skolnik, H. and A. Chernus. Nutrient Timing for Peak Performance. 2010.
Wednesday, November 17, 2010
The Fat Soluble Vitamins: A, D, E, and K
The fat soluble vitamins, A, D, E, and K, are stored in the liver and fatty tissues of the body until they are needed. They are found most often in the fat and oil of foods. The body can survive weeks without consuming foods that contain these vitamins as long as the diet as a whole provides average amounts that approximate DRI recommended intakes. Because these vitamins are stored by the body, toxicity is easier to reach if you take in too much.
Vitamin A (retinol): Vitamin A is a versatile vitamin that has a role in gene expression, maintenance of body linings and skin, immune defenses, bone and body growth and normal development of cells. The role of vitamin A in vision is probably the most familiar, helping to maintain a healthy cornea.
Vitamin A deficiency is a worldwide health problem because of poor nutrition and starvation. Researchers are close to developing a Vitamin A rich rice to serve to the world’s children who lack the vitamin. On the other side, Vitamin A toxicity, over 3000 micrograms/day, can pose health problems such as skin rashes, hair loss, birth defects, liver failure, and death.
DRI: Men 900 micrograms/day; Women 700 micrograms/day
Food Sources:
1c fortified milk 150 micrograms
½c carrots 671 micrograms
3 apricots 100 micrograms
Vitamin D (calciferol): Vitamin D is unique in that the body can get the amount it needs by synthesizing sunlight. This sounds simple, as being in the sun each day would mean you would not need to consume Vitamin D in food. However, research has shown many people are deficient in this vitamin. To counter this, many foods are being fortified with Vitamin D.
Vitamin D helps to regulate blood calcium and phosphorus levels to help maintain bone integrity. Vitamin D also plays a role in the functions of the brain, heart, stomach, pancreas, skin and reproductive organs.
Too little Vitamin D can cause rickets, an abnormality in the bones. Too much Vitamin D can cause too much calcium to be deposited in soft tissues and organs causing them to malfunction. More is not always better, especially in children and young adults.
DRI: Adults (19-50yr) 5 micrograms/day
Food Sources:
3oz salmon 4.3micrograms
1c fortified milk 2.5micrograms
3oz shrimp 3.0micrograms
Vitamin E (alpha-tocopherol): Vitamin E is an antioxidant and serves as a defender against damage to cell components and membranes. This action is very important in the lungs. White blood cells also depend on Vitamin E. Excess Vitamin E from supplements can increase the effects of anticoagulant medications.
DRI: 15mg/day
Food Sources:
Widespread in foods, especially those containing oils.
2tbs sunflower seeds 9mg
1tbs canola oil 2.4mg
1tbs mayo 3.0mg
Vitamin K (menadione): Vitamin K helps to clot the blood by synthesizing proteins. It is also needed for synthesis of some bone proteins. It is important to know that Vitamin K may interfere with blood thinning medications. Some bacteria in the intestines can synthesize Vitamin K for the body’s use.
DRI: Men 120 micrograms/day; Women 90 micrograms/day
Food Sources:
½ cauliflower 20micrograms
1c lettuce 60micrograms
1tbs canola oil 19micrograms
It seems that athletes may need more of Vitamins A and K, than their non-athlete counterparts. Typically, the higher needs are met by the increased number of calories required for in an athlete’s diet to power performance and maintain energy levels. There have not been conclusive studies showing that supplementation can actually increase performance.
Next week, we will focus on the minerals needed by the body.
Sources:
Bonci, L. Sports Nutrition for Coaches. 2009.
Sizer, F. and E. Whitney. Nutrition Concepts and Controversies, 10th ed. 2006.
Skolnik, H. and A. Chernus. Nutrient Timing for Peak Performance. 2010.
Vitamin A (retinol): Vitamin A is a versatile vitamin that has a role in gene expression, maintenance of body linings and skin, immune defenses, bone and body growth and normal development of cells. The role of vitamin A in vision is probably the most familiar, helping to maintain a healthy cornea.
Vitamin A deficiency is a worldwide health problem because of poor nutrition and starvation. Researchers are close to developing a Vitamin A rich rice to serve to the world’s children who lack the vitamin. On the other side, Vitamin A toxicity, over 3000 micrograms/day, can pose health problems such as skin rashes, hair loss, birth defects, liver failure, and death.
DRI: Men 900 micrograms/day; Women 700 micrograms/day
Food Sources:
1c fortified milk 150 micrograms
½c carrots 671 micrograms
3 apricots 100 micrograms
Vitamin D (calciferol): Vitamin D is unique in that the body can get the amount it needs by synthesizing sunlight. This sounds simple, as being in the sun each day would mean you would not need to consume Vitamin D in food. However, research has shown many people are deficient in this vitamin. To counter this, many foods are being fortified with Vitamin D.
Vitamin D helps to regulate blood calcium and phosphorus levels to help maintain bone integrity. Vitamin D also plays a role in the functions of the brain, heart, stomach, pancreas, skin and reproductive organs.
Too little Vitamin D can cause rickets, an abnormality in the bones. Too much Vitamin D can cause too much calcium to be deposited in soft tissues and organs causing them to malfunction. More is not always better, especially in children and young adults.
DRI: Adults (19-50yr) 5 micrograms/day
Food Sources:
3oz salmon 4.3micrograms
1c fortified milk 2.5micrograms
3oz shrimp 3.0micrograms
Vitamin E (alpha-tocopherol): Vitamin E is an antioxidant and serves as a defender against damage to cell components and membranes. This action is very important in the lungs. White blood cells also depend on Vitamin E. Excess Vitamin E from supplements can increase the effects of anticoagulant medications.
DRI: 15mg/day
Food Sources:
Widespread in foods, especially those containing oils.
2tbs sunflower seeds 9mg
1tbs canola oil 2.4mg
1tbs mayo 3.0mg
Vitamin K (menadione): Vitamin K helps to clot the blood by synthesizing proteins. It is also needed for synthesis of some bone proteins. It is important to know that Vitamin K may interfere with blood thinning medications. Some bacteria in the intestines can synthesize Vitamin K for the body’s use.
DRI: Men 120 micrograms/day; Women 90 micrograms/day
Food Sources:
½ cauliflower 20micrograms
1c lettuce 60micrograms
1tbs canola oil 19micrograms
It seems that athletes may need more of Vitamins A and K, than their non-athlete counterparts. Typically, the higher needs are met by the increased number of calories required for in an athlete’s diet to power performance and maintain energy levels. There have not been conclusive studies showing that supplementation can actually increase performance.
Next week, we will focus on the minerals needed by the body.
Sources:
Bonci, L. Sports Nutrition for Coaches. 2009.
Sizer, F. and E. Whitney. Nutrition Concepts and Controversies, 10th ed. 2006.
Skolnik, H. and A. Chernus. Nutrient Timing for Peak Performance. 2010.
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