Eaton Sports & Fitness, Inc.Eaton Sports & Fitness, Inc.

The primary reason that people fail to achieve their nutrition and fitness goals is that they are misinformed. You can’t get through a half-hour of TV without seeing advertisements for the latest “Ab-Gadget,” or bottles of “Thermo-Fat-Demolisher.” You’ve seen amazing success stories in magazines from customers of weight-loss companies. You’ll even see electrodes in a briefcase that you can connect to your muscles to make them contract a hundred times in five minutes. All these things have one thing in common; a little message somewhere on the screen or page that reads “Results Not Typical.” Now, I’m not saying that you’re foolish enough to think that the models touting these products and programs look like they do because of those products and programs…but they do look good, don’t they? Could it possibly be that easy? Nope. Sorry. But there are ways…

I am going to share a secret with you -- one of the many things that the marketers of fitness fantasy hope you don’t know. I’m going to tell you why eating less will not help you lose fat. The first thing I need to do is distinguish between weight loss and fat loss. Technically, weight is simply a measure of mass relative to gravity. Fat, on the other hand, is an actual substance that you have some control over. This is an important distinction. The ‘weight loss industry’ is built around lowering the number on the scale, not changing your ratio of lean muscle to bodyfat. Typically, most diet programs achieve their goals by systematically decreasing the daily amount of calories consumed.

It is crucial, however, to recognize that the body requires food. Not just to survive, but to thrive and be fit! Food is the energy source for the body. If you are involved with any plan that eliminates carbohydrates or all fats, or simply asks you to eat substantially less, you’ll likely gain fat in the long term. Low or reduced calorie diets, which ultimately encompass the majority of popular diets, will, in the short term, result in a loss of scale weight. Of course, so will removing your shoes.

When the amount of fuel – food – that the body gets is decreased, the body adjusts to deal with the fuel shortage. In the first week to ten days of a decreased-calorie plan the body can give up between 5-10 pounds of water. This looks great on the scale…and it allows weight-loss companies to tell dieters that their ‘plan’ is working. The weight loss will then level off, and the next step in most dieters’ minds is, since eating less ‘worked’ the first time, to decrease calories again. However, there are some other adaptations that the body makes that most dieters are not aware of.

In a calorie-deprived state, the body is designed to do what it must to survive. This survival mode tells the body to secure as much fuel as possible for daily functions like breathing and keeping the heart pumping. The longest lasting, slowest burning, and most concentrated source of fuel in the body is stored bodyfat. If the body’s fuel supply – caloric intake -- is constantly limited, the body will not only lock down already-stored fat, but it will also create digestive enzymes to make you crave fat!

More damaging still, the body will decrease its overall requirement for energy by eliminating muscle tissue.  That’s so important that it bears repeating: if you decrease your caloric intake, the body will decrease its overall requirement for energy by eliminating muscle tissue.  Muscle tissue is the most metabolically active tissue in the human body; it requires the most calories to perform its daily functions. However, skeletal muscle, which drives the metabolism, is sacrificed in a low-calorie environment. The body has the capacity to break muscle tissue down into amino acids and use them for fuel. The more muscle is eliminated, the fewer calories the body needs, and the lower the metabolism.

This is why dieters usually gain back more weight than they lose when they can’t stand to starve any longer. The metabolism is so diminished that it can’t keep up with even the healthiest of foods. This is where the ‘yo-yo diet’ gets its name; dieters lose scale weight by decreasing calories, then lose a bit more by decreasing again, but eventually they feel as if they’re starving (they are!) and decide to ‘just eat really healthy foods.’ The body is now primed to burn very few calories, and store every bit of available fat…so the dieter ultimately gains back all that was lost and more. It is easy to see, then, why it is attractive to have more lean muscle…more muscle means the body needs – and burns -- more calories on a daily basis. Simply put, more muscle increases your metabolism. Changing the ratio of lean muscle to fat requires a combination of resistance training, moderate aerobic conditioning, and healthy, supportive nutrition. Some nutritional supplementation can also be helpful.
 

In light of the myriad diet programs available today, questions about what to eat - and when - to assist metabolism are common, and either are answered with inconsistency, or go completely unanswered. In the interest of simplifying the topic, I offer the following analogy…The Fire Within!

Essentially, metabolism is about generating energy. A calorie is a measure of heat, and the metabolism is a measure of how quickly the body expends those calories over time. Building and maintaining an effective metabolism is very much like building and maintaining a fire. The quality of any fire is dependent on fuel; the better the fuel, the hotter and longer the fire will burn. In this case, the available fuels are carbohydrates and fats.

Carbohydrates are generally categorized into simple and complex. Examples of simple carbs include sweets and low-fiber, high-starch foods made with processed white flour, like white bread, most cold cereals, and pastas. Complex carbohydrates include vegetables and whole-grain, high-fiber breads & cereals. Fruits fall somewhere in between, as they typically are high in fructose (fruit sugar) but also have some beneficial fiber.

Like carbohydrates, fats are also grouped in two general categories: saturated and unsaturated. Saturated fats are to be avoided, as they have demonstrated a link to many health risks including heart disease and high cholesterol. Saturated fats also have a higher propensity to be stored as bodyfat.  The rule of thumb for distinguishing a saturated fat from an unsaturated one is that the saturated fats are solid at room temperature. Hence, foods like butter, cheese, and animal fats all qualify. Unsaturated fats include those in vegetables (e.g. avocados), nuts, and fish; all are rich in nutrients and are more readily used by the body as fuel.

Protein is not to be forgotten, but it should be noted that protein is not truly a fuel; it is a ‘building block’ composed of amino acids. These amino acids are used by the body primarily to build, repair, and maintain muscle tissue. Primary sources of protein are meat, poultry, fish, and eggs. While not readily useable as a fuel, they do play an important role in the metabolic process, which will be explained shortly.

Back to our analogy; when building a fire for heat and warmth, we usually opt for large logs which will provide a long, slow burn. In the nutritional sense, complex carbohydrates are the logs. They take a while for the body to digest, and are therefore good sources of energy. As a complex carb is a log, a simple carbohydrate is a piece of newspaper. It burns hot, but for a very short duration, requiring another piece of newspaper to achieve the desired result. Reading into the analogy, it takes far fewer complex carbohydrates (and calories) to get the metabolism cooking. If simple sugars are a staple of the diet, it takes repeated servings to keep energy levels up…requiring more and more calories.  This is secret number 1! Eating complex carbohydrates is an easy way to eat fewer calories without truly depriving yourself of food.

Each time you consume food, the body must expend calories to digest it. The more chemically complex the food, the more energy required. Complex carbs are chains of sugars necessitating about 20 calories per 100 grams of carbohydrate. Here’s where protein comes in; proteins are chains of amino acids which require up to 30 calories per 100 grams to process. Eating these complex foods together provides a metabolic boost. Secret number 2: when trying to build the metabolism, it is helpful to combine moderate portions of lean protein and complex carbohydrates with almost every meal.

An unattended fire tends to go out. In order to keep the fire burning, it must be stoked at regular intervals. Studies have shown that the body finishes a digestive cycle within 4 hours, so it is important to get more fuel in the system before that happens. It is recommended that meals be consumed approximately every three hours to keep the metabolism running at a high level. The added benefit of such a schedule is that, like resistance training conditions the muscles, frequent feedings conditions the metabolism to burn food efficiently.  Secret number 3: eating smaller, more frequent meals provides metabolic boosts throughout the day, and conditions the metabolism to burn calories efficiently.

A final rule of thumb: stoke the fire based upon the three hours following the meal. If you’re just starting your day, it is important to build a hot fire which will provide energy through the morning. Complex carbohydrates provide a long-lasting, slow burning source of energy, and are ideal for breakfast, along with a bit of lean protein. Conversely, if you’re eating dinner, and you’re going to bed soon, it is not necessary to build a roaring fire. Protein and vegetables provide a nice combination of metabolic boost and little residual calories. Secret number 4: plan meals to fuel you through the next three hours.

You are not a slave to your metabolic rate; you have the ability to improve your metabolism. Your body can burn more calories, more efficiently, while providing enough energy to get you through anything you undertake. Better yet, by taking care of your metabolism, you will maximize both your potential and your results in the gym, making your commitment and hard work worthwhile.

No restrictive diets!

Young athletes need a balanced diet to maintain health, strength, and normal growth. Carbohydrates fuel the brain, as well as the muscles, and are mandatory for proper development and coordination. Foods with a higher fiber content are preferable to high-sugar snacks, as they provide more energy over a longer duration. Proteins are the ‘building blocks’ for muscle, organs, skin, hair, etc., and should be consumed daily, in moderation. Developing athletes should consume at least 2 servings of protein daily from eggs, fish, poultry, or supplemental sources. Fats are also a necessary component of a complete diet; though saturated fats – those that are solid at room temperature – should be used sparingly. Fish and some vegetables contain healthy fats that are used by the body as fuel, rather than stored as insulation.

Hydrate, hydrate, hydrate!

            On warm or hot days, try to have your child drink at least 6-8oz of fluid for every hour he or she is active. Note: The more your athlete perspires, the greater the need for a low-sugar electrolyte-replacement drink. While some store-bought brands are acceptable, be wary of the total sugar content per serving. The label of one well-known brand lists 14g of sugar per serving, but is sold in a 2.5 serving bottle, which most athletes consume as a single serving, meaning they’re actually consuming 35g of sugar!

Smart snacking!

Many times, a feeling of hunger is actually an indication of dehydration. Before handing out snacks, have your athlete drink at least 6oz of water first. In addition to aiding digestion, a small glass of water carries the added benefit of cutting the appetite for sweets. Nonetheless, snacking between meals is encouraged, as it feeds the young athlete’s high metabolism, preventing energy depletion. Most active kids will burn off a snack in less than 3 hours. Though the occasional sugary snack is permissible, the sweeter the snack, the faster they’ll be back for more. This can result in consuming excessive non-nutritive calories. Many fruits, like apples, pears, plums, and grapes are great sources of water, vitamins, and fiber – and taste great too!

 Pre-game and Post-game fueling and refueling

            Athletes should fuel up before practices and games with a meal of high-fiber carbohydrates, and a small amount of protein (A peanut butter and jelly sandwich usually fits the bill!). This meal should be completed 45-60 minutes prior to practice or competition. Hydrate with water or, preferably, a well-formulated sports-hydration beverage until 30 minutes before practice or competition, and bring the rest to sip on. Immediately after activity, optimal refueling is a sports-hydration beverage or fruit. The carbohydrates in these foods are moved quickly into depleted muscle cells, which is crucial for optimal recovery.

 Set a good example!

            The best way to teach your athletes about nutrition, fitness, and sportsmanship is to get them involved, and to show them what it looks like. Let your kids help design healthy dinner menus, and have them help prepare it. Find a way to be active yourself; practice their sport with them, or offer to assistant-coach the team. Take up activities you can do with your kids, like walking, biking, or martial arts. Demonstrate a vested interest in your own nutrition, fitness, and well being, and they’ll take an interest in their own!