Issue 1 - Low down on low carb

 Nutrition E-Bites                     Edition 1                                  June 2008

WELCOME

Nutrition Bites is a short newsletter that will update you with all the latest sports nutrition information, as well as keep you informed of new sports nutrition courses. We will also include other interesting snippets such as recipes, upcoming sporting events, profiles of sports dietitians and athletes, and much more.   Nutrition Bites has come to fruition from SDA's main vision:  "Dedication to advancing excellence in sports nutrition practice".

WHO ARE SDA?

Sports Dietitians Australia is the professional organisation devoted to advancing excellence in sports nutrition practice. SDA is a dynamic network of sports dietitians committed to promoting healthy eating to enhance the health and performance of all Australians whatever their level of activity.

WHAT'S BEEN GOING ON WITH SDA?

• Since SDA started in 1996, we have grown bigger and stronger as an organisation. We have record membership numbers, so never has it been easier to access a sports dietitian when you need one.  Go to the "Find a Sports Dietitian" webpage to find one near you
• "Nutrition for Exercise and Sport"(NES) courses are running all around Australia. They are developed by SDA for fitness trainers, coaches, HPE teachers, athletes, and those with an interest in sports nutrition. Participants gain knowledge and insight into the diet and nutritional strategies important to maximize performance. For dates of upcoming courses visit our website:  www.sportsdietitians.com.au

THE LOW DOWN ON 'LOW CARB':  WILL THIS DIET WORK FOR ATHLETES?

There is still talk about low-carb dieting for weight loss, but does this work for athletes? Reducing the amount of carbohydrates in the diet or eating no pasta, rice, bread, cereals and fruit, means getting less glucose (muscle fuel) into the body, as well as other important nutrients.

• A low carbohydrate diet leads to a reduction in the amount of glycogen storage in the muscles.
• Exercising muscles require glycogen for efficient fuelling, and a low carb diet reduces the amount of fuel available for muscles.
• This can cause general fatigue, reduced ability to train at high intensity for long periods of time, and slow recovery from exercise. Performance as an athlete can be diminished.

If an active person reduces their carbohydrate intake, they risk becoming fatigued and wasting time on less effective exercise sessions. This is the opposite of what athletes need!  Every exercise session should be valuable in improving fitness and increasing metabolism to help burn more fuel in the long run. If an athlete is trying to lose weight, they should aim for a moderate carbohydrate approach which matches the intensity and volume of exercise. Other weight loss strategies include:

• Eating low GI (slowly absorbed) carbohydrate-rich foods;
• Keeping fat intake low;
• Include lean protein with main meals to help feel full long after meals;
• Avoid nutrient-poor snacks (e.g. chips, chocolate) during the day; and
• Drink plenty of fluids to stay well hydrated.

See a qualified Sports Dietitian to periodise your carbohydrate intake to match exercise and tailor nutrition specific goals.

For more information on low-carbohydrate diets see the fact sheet on the SDA website.

SDA hope you find this a useful e-resource.  If you have any suggestions of content or sports nutrition information you would like to know about, we will happily take ideas on board. Please email info@sportsdietitians.com.au  

Yours in sports nutrition, Sports Dietitians Australia

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