Don't Always Pass on the Salt

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Don’t Always Pass On the Salt

-Eve Pearce

The mantra to use less salt has become ingrained in the health conscious, with many throwing away their salt shaker and scrutinizing food labels to choose those with the lowest salt content. Whilst reducing our salt intake holds benefits to many people – high intakes are linked to hypertension, osteoporosis and stomach cancer – there are a number of instances where additional salt is vital. Certain medical conditions and medications can deplete the body of sodium – one of the main components of salt - and during an episode of vomiting and diarrhoea you are at risk of low sodium levels. However, participating in vigorous activity can also increase your chances of sodium depletion, so during and after an intense training session or game it’s essential for basketball players to ensure that they appropriately rehydrate to preserve their sodium levels. Here we take a look at the role of sodium in the body, why depletion occurs during activity, its consequences and how athletes can maintain their levels. However, if you have previously been told you have high sodium levels, discuss this with your physician before implementing any of the advice below, as they may wish to run another blood test.

The importance of sodium

Sodium is present in body fluids, including the blood, inside the cells of the body and the fluid in which they are bathed. It plays an important role in controlling fluid balance and blood pressure, but is also essential for correct nerve and muscle function. The body aims to match its fluid intake and output by controlling fluid losses via the kidneys, in which sodium plays a role. Specialist cells in the nephrons of the kidneys – the part which filters the blood - are able to sense changes in blood pressure, which occurs when there is a change in fluid volume. When they sense a fall in blood pressure, the kidney secretes a hormone called aldosterone, which increases the reabsorption of sodium and in turn this draws water into the blood helping to restore the circulating fluid levels. Meanwhile the nervous system is able to control organ function and movement through the transfer of electrical impulses via nerve cells throughout the body. The movement of sodium and potassium ions across the nerve cell membranes allows these impulses to be generated and travel along the nerves to stimulate the target cells, which commonly might be glandular tissue to secrete a hormone or muscle fibres to initiate movement.

Sodium losses during activity

During exercise sodium is lost during sweating, so the body loses both salt and water. Dehydration itself can lead to a varying degree of problems such as headaches, confusion, muscle cramps, impaired cardiac output and heat exhaustion, where the body begins to overheat; if not treated it can lead to more serious heatstroke, which can hinder breathing and mental function and at its most severe cause organ failure. The reduction of sodium within the body drives water into the cells to balance the sodium concentration inside and outside of the cells. This causes a fall in blood volume, which is compounded by the water lost in sweat. As a result blood pressure decreases – this tends to already be lower in those who take regular exercise - which can lead to feelings of tiredness, nausea and dizziness, as well as a rapid or irregular pulse, blurred vision and even fainting. While some of these will impair performance, others will put an athlete’s safety at risk. Not only this,  but the entry of water into the cells causes them to swell, which can be particularly dangerous if this occurs in the brain. If allowed to progress low sodium levels can develop into a condition called hyponatremia, which can lead to muscle weakness, loss of consciousness, seizures and in the worst cases can be fatal.

Appropriate hydration for athletes

Although water is commonly taken to replace fluid losses during activity, this is a hypotonic solution, meaning that it has a low concentration of salts in it including sodium. While this might be adequate for gentle exercise or short bursts of activity, if taken during or after vigorous exercise rehydration will be incomplete, as salt levels will not be adequately replenished. In fact if you take too much water on board, you will dilute your sodium levels further and the risk of hyponatremia is increased. Not only is it important to consider the type of fluids consumed during and after exercise, but players need to ensure that they are adequately hydrated prior to training or a game.

The American College of Sports Medicine have produced guidelines on hydration before, during and after exercise. Two hours prior to exercise it is recommended that players drink 17 fluid ounces, which will ensure they take sufficient fluid on board and that their body has time to excrete any excess prior to the game. Ideally players should drink at regular intervals to top up their fluids and that this should be cooler than their surroundings to prevent overheating and flavoured to aid consumption. If exercising for more than an hour the fluid needs to contain added carbohydrate and salts; it is suggested that 30-60g of carbohydrate is taken in 20 to 40 fluid ounces every hour and that the sodium content is 0.5-0.7g per litre. Gatorade, Powerade and Accelerade would all be appropriate choices, though it is possible to make up your own sports drink. To determine how much sports drink you need to take after a game, ideally weigh yourself before and after; for each pound in weight lost as a consequence of fluid losses you will need to drink 24 fluid ounces to rehydrate

Nutrition Tips for Basketball Players

Some Quick Nutrition Guidelines for Basketball Players:

• Eat something every two to three hours (many small meals instead of several big meals)
• Include a lean protein and vegetable in every meal. Remember the "Leg Rule"...the less legs the better. Vegetables (one leg) are better than chickens (two legs) which are better than cows/pigs (4 legs).
• Focus on your three most important meals: breakfast, pre-activity meal, post-activity meal
• Drink water steadily throughout the day
• Avoid trans fats, high fructose corn syrup, refined sugars and “man-made” fats like fried foods (read the ingredients in food! Eat from the earth, not the science lab)
• Plan out your meals to avoid making unwise choices when hunger strikes
• Seek out complex carbohydrates (Google it!)
• Don’t use supplements as a crutch to make up for a poor diet
• Instead of relying on pre-made drinks, blend your own with a protein powder base, and add healthy fats like nut butters and fresh fruits
• Consider protein shakes if you’re trying to increase body weight but have difficulty eating sufficient calories or are constantly traveling
• Get calories from real food as often as possible, and only use shakes and bars when you’re away from the kitchen

Q: What should I eat before or after a workout or game?
A: Although there is no “right” answer since everyone is different, the most important part of pre-game nutrition is that you eat something light to avoid performing on a full stomach. Try to eat your pre-activity meal two to four hours before your workout or game to allow plenty of time for digestion. The closer it gets to “go time,” the smaller the meal. Combine good carbohydrate choices for energy with adequate protein to ward off hunger.

Once your workout or game is over, consume carbohydrate-rich foods and beverages as well as lean sources of protein as soon as possible to replenish your muscles' energy stores (critical 15 minute window!).
If you are playing multiple games in one day at an AAU tournament, eat a hearty breakfast, light snacks between games and a substantial dinner after all games are done.
Whatever diet you choose, remember that moderation is the key. A little splurge here and there won’t ruin you, but aim to include plenty of fruit, vegetables and lean protein sources in your diet. Oatmeal, brown rice, sweet potatoes, almonds, avocados and beans are all excellent choices.

Courtesy of Stack.com

Dwayne Wade on nutrition and a better diet..

From USA Today:

MIAMI – Dwyane Wade was sitting on a table in the Miami Heat training room about an hour before game time Sunday, doing something he never would have envisioned a few years ago.

In his lap: Small servings of pasta and fruit.

"When it comes to food," Wade said, "I understand the things that I need now.

Wade turns 30 later this month, and in his ninth pro season nutrition is as important to him as any other part of his regimen. That wasn't always the case: Even when he was on his way to being MVP of the NBA finals in 2006, Wade could get away with eating just about anything he wanted — chicken fingers and cheeseburgers seeming like staples of his diet.

Not anymore.

Farewell, sweets. Hello, salads.

And Wade said changing the way he fuels his body has him feeling as healthy as ever.

"The protein, the drinks, the carbohydrates, I know all the things I need," Wade said. "The biggest thing is that I've talked with a nutritionist, who's working with the team, who understands what we need, how much we practice, what weight I need to be at, what body fat, this, this and this. Put them together, come up with a master plan, and I reap the benefits."

So are the Heat, who are 5-0 for the first time after polishing off the Charlotte Bobcats 129-90 on Sunday night not long after Wade polished off that pasta-and-fruit dinner. Wade came into the season with a body fat of less than 4%, but said he has enough strength and bulk to get through the grind of a condensed 66-game regular season, and credited the culinary changes for that thought.

One of his secrets is chlorophyll. Yes, the stuff that allows plants to extract energy from light is helping energize Wade as well.

"I put it in juices for him," said Richard Ingraham, a personal chef for Wade and his longtime girlfriend, Gabrielle Union. "He does a juice now that I make out of beets, chlorophyll, ginger. I'm giving him a nature-made Red Bull. It's all about giving him energy and keeping him as healthy as possible."

Ingraham often tweets descriptions and photos of some of the things he's whipping up in the kitchen, whether it's red velvet waffles, toffee butter cookies or spice cake with cream cheese frosting and a rum glaze.

Union has been known to tweet her delight with some of the chef's selections. Wade doesn't mention them often, and apparently, there's a reason for that.

"They're not for me," he said. "That's not mine. That's the ladies."

Wade loses about five pounds a game, so his postgame meal tends to be as important — if not more so — than the pregame one. Ingraham tends to keep things simple, such as chicken breast or turkey breast. On occasion, he said he'll make one of Wade's former favorites as a treat, but for the most part Wade sticks to the healthier choices.

Not long ago, Wade tweeted his breakfast menu: Bacon and egg whites on wheat toast, calling it "Breakfast of a champion." He still likes cookies and milk sometimes, but clearly, his palate is changing.

"He doesn't really like vegetables," Ingraham said. "When I put the salad down, I know that's something he really doesn't want to do, but he knows it can help him. It's not like I'm putting down asparagus. We're taking baby steps. But it works."

Wade agreed — it is working. And someone who once famously said he'd rather eat just about anything other than salad is starting to change his tune.

"It's working for me," Wade said. "It's not bad. It's better than I thought. Just trying to give my body an edge. I'm just trying to do whatever I can within my limitations of doing it. Most of my salad consists of fruit. It's helping me out. I'm just trying to figure out ways that I can make sure I at least give my body a chance to be as healthy as it can be."

Sport Nutrition Checklists

 Here are two GREAT breakdowns that I would highly encourage you to share with your athletes! The quality is a bit poor so please email me at ChrisPassmore@uri.edu and I'll be happy to fax or email you a cleaned up copy.

Sport Nutrition Quick Hitters

Here are some "quick hitter" notes that I took down when Lesli Bonci spoke to the athletic department while I was working at Roger Williams University:

-After practice or competition, eat a snack within 15min! "Eat to Replete". Trail mix, nuts, bars, fruit.

-Gulp fluids, don't sip (quicker hydration).

-5hr energy/Redbull/Monster energy drinks are stimulation, NOT energy.

-If you drink 1 light beer after practice or competition, the effect will be a 24hr delay in body repair.

-"Performance Plate of Food" is 1/3 meat protein, 1/3 carbs (rice, bread, pasta), 1/3 fruit and veggies and chocolate milk for some extra protein and healthy fats.

-If you are cramping, if your sweat stings your eyes or you notice white rings on your clothing when your sweat dries, that is most likely a result of sodium (salt) deficiency. Eat soup or ramen noodles several hours before the game, pretzels and G2 before the game.

-Eat something to aid in recovery/energy boost during half time of your competition! Goo's, oranges or sugar cubes will work great.

Nutrition

I'll probably touch on this topic a lot more because I believe it is VERY important and something that can easily be overlooked.

The Denver Nuggets team chef talks NBA nutrition.... First, half-time intake:

As for halftime, Osterman said they eat Balanced Gold Bars because, “It’s the right mix of carbohydrates and proteins. And it’s low in sugar. It’s a great bar — we buy in bulk. We probably go through 30 cases a month. During the game, they’ll also knock down Gatorade and water. And if someone is under the weather, we might cut some oranges up.”

Next, general advice for pre-practice meals:

“It’s a balance of carbohydrates and proteins,” he said. “Very little sugar in their diets. Their sugars are all natural — vegetables and fruits.

Finally, some post-exercise advice:

“After practice, we want carbs immediately back in their bodies, so they have to replenish…We don’t use a lot of oils and butters and we don’t deep-fry anything. Chicken is always boneless, skinless. If we use steak, it’s always filet mignon because it’s the leanest of the beefs we can use. We use quite a bit of turkey and we use bison — bison’s low in fat.
“The carbs that we mainly lean on are sweet potatoes and yams, because what we like is the long, burning carb. We put that in their system and it’s got to hold them three or four hours before it completely burns itself out. If we want to get something immediately after practice — baked potato. A lot of rice that we use with them and a lot of greens — broccoli, spinach.”