Brought to you by: Cabot Creamery Blue Diamond …...•High-intensity sports among college athletes...

www.CeliacCentral.org Restoring Health … Reclaiming Lives. National Foundation for Celiac Awareness 2011. All rights reserved.

Brought to you by: Cabot Creamery

& Blue Diamond Nut Thins


Three webinar participants will each win:

•  6 assorted flavors of 4.25oz boxes of Blue Diamond Nut Thins, courtesy of Blue Diamond (www.bluediamond.com)

•  Two-pound assortment of Mild to Seriously Sharp cheddar, Reduced Fat or flavored cheddars like Chipotle, Habenero, Horseradish and Tomato Basil

including Serious Snacking (individual portions), courtesy of Cabot Creamery (www.cabotcheese.coop)

•  Sports •  Team sports (soccer, lacrosse) •  Outdoor adventure (climbing, trail running,

mountain biking, backcountry skiing, backpacking)

•  Endurance racing (adventure racing, ski mountaineering, Xterra off-road triathlon, ultra-marathon)

•  Sports/adventure writer

•  Journey to GF and athletic accomplishments

•  GF “cred” •  No Gluten, No Problem blog •  Co-author, Artisanal Gluten-Free Cooking;

Artisanal Gluten-Free Cupcakes •  In the media


•  Define various types of exercise & unique needs of gluten-free athletes

•  Review food choices for before, during & after

•  Share sample meals

•  Answers to YOUR questions!


• Tennis (Novak Djokovic, #2 world)

• Football (Drew Brees, NFL quarterback)

• Baseball (Raul Ibanez, MLB outfielder)

• Triathlon (Desiree Ficker, pro triathlete)

• Cycling (Team Garmin)

• Mountaineering (Dave Hahn, Everest)

….and more!


Not just competing, but excelling at the highest levels.

•  Low intensity, short duration •  Walk around local track

•  Low intensity, long duration •  Weekend backpacking trip, long day hike

•  High intensity, short duration •  100m sprint

•  High intensity, long duration •  Soccer match, marathon


•  Team vs. Solo

•  Fitness/Leisure vs. Competitive

•  Novice Recreational Serious Weekend Warrior Elite Amateur Pro

•  The Gluten-Free Athlete

•  Celiac/gluten intolerant who is an athlete

•  Athlete that goes GF for performance benefit

•  Combo!


①  Common Questions ②  Unique Concerns & Challenges ③  Double Jeopardy


①  Common Questions: •  What to eat and drink?

•  How to train?

•  How to improve?

•  How to recover?


②  Unique Concerns & Challenges: •  Exposure to gluten can activate symptoms of the disease that “may

cause a decrease in athletic performance” (Current Sports Medicine Reports, Mar/Apr 2011, ACSM)

•  Calcium deficiency/poor calcium absorption


③  Double Jeopardy:

•  Up to 70% of endurance athletes report GI symptoms (2008 Dutch study)

•  Anemia and exercise-induced iron deficiency (2004 Nutrition)



Gluten-Free: Is it really a performance enhancing diet?

•  High-intensity sports among college athletes increases risk of GI disorder (2011 Digestive Disease Week, Drexel University College of Medicine study)

•  Anti-inflammatory

•  Psychological placebo effect

•  Refined carbs and excess calories in processed GF foods can be a negative for an athlete (Runner’s World, Nov 2010, “Wheat Index”)

•  GF diet for the GF athlete vs. GF diet for the conventional athlete


•  The pre-race/pre-game pasta dinner

•  Aid station uncertainty and mental energy

•  Brain fog

•  Getting “gluten-ed”


•  Muscles •  Protein: Building blocks of strong muscles •  Glycogen: Fuel your engine runs on

•  Glycogen: A storage form of glucose (sugar). Sources include…

•  Muscles •  Body fat •  Dietary carbs (converted into muscle and fat storage) •  Dietary fat

•  Diet: Carbohydrates, proteins, & fats.

•  Which to choose? In what proportions?

•  Balanced diet vs. low-carb vs. Atkins (high protein, low carb) vs. carbo-loading


•  Your body recruits muscle glycogen and easily digestible, easy to recruit dietary energy first. When/if those are depleted, then goes for the fat sources next.

•  An interesting relationship because… •  Fat provides more than twice as

much energy (9 calories) per gram as carbs (4 calories), BUT

•  Fat is slower burning, longer to recruit, not readily and immediately available (but you can train your body to do it better…)


I workout, but I’m not losing any fat! What gives?

True for training AND pre-event meals!


Importance of a well-balanced diet! This should include complex carbs, lean protein & healthy fats.

•  GF brown rice pasta

•  GF whole grain breads (toast, bagels)

•  Rice

•  Corn

•  Potato

•  Tapioca

•  Fruits (apples, bananas, oranges)

•  Cookies

•  Scones

•  Chocolate

•  Energy gels and chews (more on those later)


*Go for nutrient-rich options with good, whole grain GF flours. Mostly stay away from refined white GF starches!


•  Lean meats

•  Eggs

•  Fish

•  Beans

•  GF “supergrains” (quinoa, amaranth)

•  Nuts (incl nut butters)

•  Seeds (incl chia, flax)

•  Cheese

•  Yogurt (esp Greek)

•  Nuts, incl. nut butters •  Seeds •  Certain meats •  Olive oil & other

healthy oils •  Fish, i.e. oily fish, salmon,

omega 3 fa) •  * Salt (it’s not as evil as

you think!)


•  GF pizza topped with tomato sauce, mozzarella cheese, vegetables

•  GF meatballs (sub breadcrumbs for Pete Bronski tried & true ground Nut Thins!) paired with GF pasta and tomato sauce

•  Carnitas pork or ground turkey tacos, paired with hard or soft corn tortillas, rice, peppers and onions, lettuce, etc.

•  Grilled chicken with asparagus, roasted potatoes

•  Grilled fish with Brussels sprouts, quinoa salad

•  Lots of fresh fruits and vegetables, i.e. apple slices spread with natural peanut butter


•  To carbo-load or not?

•  Principle = eat a ton of carbs 1 or 2 nights before event, so that muscles are “topped off” with glycogen

•  Works for some; I prefer balance

•  Sensitive stomachs: Don’t change diet the night before

•  The tapering effect

•  Morning of (~2 hrs before): Easy carbs


•  Short duration, High intensity

•  Easily digestible simple and complex carbs, no heavy stuff ( i.e. fat)

•  Long duration, Moderate intensity

•  Theory of Twigs, Sticks and Logs (simple and complex carbs, fats, some protein)

•  i.e. Bacon!


•  Name of the game is recovery (aka protein)

•  Options: •  GF protein shake •  Recovery smoothie •  Home-cooked high-protein meal

•  The Magic Window! •  Consume within 30 min of athletic activity!


•  Benefits: quick, easy energy; easy to carry and eat; convenient

•  Cautions: the glycemic roller coaster; avoiding “bonking;” dependency

•  Flavor: the sweet vs. savory dilemma


Gluten-free Options: Sharkies, GU (gel, Chomps), Honey Stinger, Jelly Belly Sport Beans

①  The longer the athletic activity, and the more intense the athletic activity, the more important the nutrition becomes.

②  No new things! Tried and tested only, please.

③  Eat the way you plan to play/race.


•  Water •  Sports drinks / pills / tabs (salts, electrolytes) •  Gatorade vs. O-Water (and others) – both GF! •  To sip or gulp?


vs.

•  Don’t over-train! The importance of recovery.

•  Balance. Regimented training schedule vs. listening to body.

•  Train the way you race.

•  Variety. Stay motivated; break through a plateau; muscle confusion.

•  Have fun!


•  To train or not? To race/play or not?

•  Persevere vs. Rest

•  Adjusting goals

•  Dealing with frustration/disappointment

•  Learn…take control of your food & stack odds in your favor!



Next up…answers to your questions!

•  Newly diagnosed (2 months ago)

•  Currently biking 20 mi/wk; running 10 mi/wk

•  Interest in ramping up the mileage

•  Training tips?


•  Many training philosophies

•  Aerobic (cardiovascular, endurance) vs. anaerobic training (speed, strength, power)

•  The lactate threshold (LT) – increase it!

•  LSD (long slow distance) – fat energy efficiency

•  Tempo – at LT (good for pace)

•  Interval – alternate anaerobic high intensity with recovery periods (good for power and speed)

•  Overlapping benefits and competing opinions


•  Increase overall weekly mileage, BUT individual days either longer or shorter than what you’ve been doing

•  Longer days = LSD (conversation pace; perpetual)

•  Shorter days = Tempo (pushing it)

•  1 day / week Interval, or train by the clock and perceived exertion, rather than watching the odometer

•  Bricks


•  Bike, yoga, swim, hike

•  30-60 min physical activity 5-6 days/wk

•  The gluten-free food plate and grains

•  Quinoa, amaranth, teff, buckwheat (rice, millet, sorghum)

•  How much to eat?


•  USDA’s new food plate

•  Specifies 30% grains

•  20% or so protein

•  Grain + protein = 50% plate

•  Confession: I’m an intuitive eater; seldom measure specifics

•  Varies by age, sex, level of physical activity

•  Baseline target…min 6 ounce equivalents per day

•  1 oz = 1 slice bread; 1 cup cereal; ½ cup cooked rice, pasta


•  Depends on the GF grain in question! •  GF “Supergrains” such as quinoa, amaranth can be grain and

protein (eat more of them)

•  Some sorghum good, but too much some people find difficult to digest (eat in moderation, seldom in US as the native grain)

•  Emphasis on whole grains (i.e. brown rice vs. white rice)

•  Don’t necessarily have to see the grains on your plate (pasta, bread, breakfast cereals), but be aware of what else you’re getting along with your grains (sodium? sugar? refined starches?)


•  Celiac, diagnosed 4 years ago

•  Lifestyle choices (walk instead of drive)

•  Keeping weight off

•  Run 8-10 miles per week

•  Hitting a plateau – What to do?

•  Interest in boosting nutrition and adding weight training – food choices?


Is weight coming back on? Is fitness “stuck” at current level?

•  All athletes (incl GF) hit a plateau!

•  New exercises (sprint/jog intervals; hill workouts; trail running)

•  Subtle diet changes

•  Choose water

•  Portion sizes

•  More veggies, less meat

•  Hitting the weight room

•  Eat more protein

•  Lighter weight, high reps = toning lean muscle

•  Higher weight, low reps = building muscle mass


•  8 year old, travel soccer player

•  Recently diagnosed

•  Likes PB&J sandwiches, yogurt, triscuits and cheese, berries, trail mix, granola bars

•  Not a picky eater

•  Keep tastebuds happy

•  Snack ideas?


•  PB&J on lightly toasted whole grain GF bread

•  Also PB on apple slices

•  Yogurt

•  Greek yogurts such as Cabot have no HFCS, higher in protein (22g)

•  GF trail mix

•  Peanuts, raisins, M&Ms, etc.

•  Nutritious GF crackers paired with cheese

•  Blue Diamond Nut Thins & Cabot!

•  GF granola with certified GF oats or oat-free

•  At home recipes, Enjoy Life Foods


•  Interested in a GF cleanse

•  While maintaining modest running mileage

•  2-3 miles per day, a few days / wk

•  Suggested recipes or diet tips?


•  Cleanse •  Reducing caloric intake (cleanses as modified fast) •  Avoiding / temporarily eliminating “offenders” •  Gluten, refined sugar, caffeine, alcohol, dairy

•  “Flushing” the system of “toxins” •  Healthier eating vs. all-liquid cleanse diets

•  Athletic activity during a cleanse…possible benefits •  Stimulates blood flow that improves circulation and flushes the body •  Health benefits of periodic fasting– cardiovascular, cholesterol, insulin/

diabetes, fat stores (Intermountain Medical Center Heart Institute, 2011)

•  A kick start to eating an improved diet (wake-up call for people on the SAD)

•  Recalibrate taste buds


Words of caution! •  Drink lots of water

•  Limited value for athlete on a healthy diet?

•  Moderate caffeine (often eliminated in a cleanse) has positive effect on athletic performance

•  Limited calorie intake (and potential lack of nutrient balance) a risk for energy levels, muscle glycogen, protein/muscle rebuilding

•  Cleanse during off-season or pre-season (athletic season not the time to feed your high performance machine less high octane fuel)


•  Diagnosed celiac 2003

•  Recently can’t keep weight on

•  Works 2 shifts

•  Eats 2 lunches (vs. robust dinner)

•  5’9”, 31 years old

•  Wants to go from 150lbs to 165lbs (“normal” weight)


•  “Athletic” answer is weight training to build muscle mass, but 15lbs is a lot of bulking up

•  GF diet compliance and hidden gluten?

•  Stress (obvious or subtle) due to 2 shifts

•  Eating habits (2 lunches could be good for you)

•  Something else going on?

•  Doesn’t sound like a “GF Athlete” issue…


This webinar was proudly sponsored by Blue Diamond Growers! Please visit their website for additional information, recipes and more:

www.bluediamond.com

www.CeliacCentral.org Restoring Health … Reclaiming Lives. National Foundation for Celiac Awareness 2011 . All rights reserved.

Try Cabot’s big-flavored, right-sized snacks— they’re made for health-conscious, cheese-loving grown-ups like you.

Available in four bold flavors, Serious Snacking cheese bars are the perfect between-meal pick-me-up for your active

lifestyle.

www.cabotcheese.coop


•  Peter Bronski •  [email protected]

•  http://noglutennoproblem.blogspot.com

•  http://www.artisanglutenfree.com

•  National Foundation for Celiac Awareness •  http://www.celiaccentral.org

•  Athletes for Awareness blog


Thank you!

Questions? Comments? Feedback? [email protected]


Save the date for NFCA’s Back to School Webinar!!

Thursday, August 25, 9pm Eastern/6pm Pacific

Importance of School Nurse Education & How to Strategies for Parents of Gluten-Free Kids

with Nina Spitzer, President of CDF’s Greater Phoenix Chapter


Brought to you by: Cabot Creamery Blue Diamond …...•High-intensity sports among college athletes...

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