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| Archives and Online Features : Outdoor Shape: Training Tips |
OUTTAKES: Outdoor Shape: Health & Nutrition
By Megan McMorris
2005 Dec (Vol. 7, No. 7)
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Is it okay to eat vegetarian if you’re an athlete?
A: Three words: Yes, yes and yes. You just need to keep an eye on protein and iron. “Vegetarian diets that meet energy needs and contain a variety of plant-based protein foods such as soy products, other legumes, grains, nuts and seeds can provide adequate protein without the use of special foods or supplements,” says Chris Carmichael, coach to professional athletes like Lance Armstrong. Iron is especially important because a lack of it can lead to anemia and fatigue. The American Dietetic Association recommends that male vegetarians get 14 milligrams a day, while women should aim for 33 milligrams. Good sources of iron include soy nuts, wheat bran, spinach, red beans, iron-enriched cereals, rice and other grains. Adding vitamin C to an iron-rich meal helps your body absorb the nutrient.
How accurate are those calorie counters on cardio equipment at the gym?
A: The gym calorie counters should be used as a rough guide, according to experts at Nautilus. The actual number of calories you burn depends on your body weight, fitness level, the intensity of the workout and environmental factors. For maximum calorie burn, up the speed or resistance on the cardio equipment. If you’re using a treadmill, increase the incline to further up the resistance.
What do the terms “net carbs” and “impact carbs” mean?
A: Food manufacturers use these terms to differentiate between “good” carbohydrates and those that quickly raise your blood sugar. The trouble is, there’s no industry standard for how to compute net carbs, so different companies use different formulas. Nutritionists recommend you ignore these catch phrases and focus on the overall nutritional value of the food you’re eating, looking especially at the amount of fiber. As a rule of thumb, the more fiber, the less impact the food will have on your blood sugar.
Last Updated: Mar 6th, 2006 - 06:41:06
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