Snacks tend to be salty, sugary or fried and therefore unhealthy. here are some tasty alternatives

Snacks are an integral part of our diet. Unfortunately, they tend to be salty, sugary or fried. Familiar snacks like vada pav, puris, pizza, chivda, chips, cakes, though hard to resist, have little to offer other than empty calories, and a craving for more. So, should you forgo the yummy temptations altogether? Is there a sensible alternative that is healthy, full of satiety value, and nutritionally sound? There are plenty of options, if you care to look around. They are not as boring or tasteless as perhaps you imagine. The effects of certain foods that we have been consuming all along are more dangerous than we realise. We have always believed that they are a part of our daily food intake, and never gave it a second thought. Well, if you did, you would be rudely jolted out of your complacency.

Here are some startling facts on what excessive intake of any of these could do to you.

White flour
• Digestive disorders
• Poor eyesight
• Anaemia
• Tiredness and irritability
• Weakening of bones (osteoporosis)
• Increase in blood sugar ( diabetes )
• Obesity

White sugar
• Because it is refined, it is devoid of vitamins, minerals and nutrients
• Contributes to obesity
• Suppresses the immune system
• Causes hyperactivity, anxiety, difficulty in concentrating, and cranky behaviour in children and adults
• Produces a significant rise in triglycerides and cholesterol levels
• Causes hypoglycaemia and diabetes
• Causes premature ageing and osteoporosis
• Robs you of vitamin B
• Contributes to eczema in children
• Causes bowel problems, especially constipation
• Can adversely affect performance in school that could lead to learning disorders. Can also cause depression
• Sugar in excess may be one of the causes of prostate gland cancer
• Cancer cells multiply with sugar
• In women, sugar increases PMS syndrome

Fried foods
Fried foods have high fat content and are energy dense. They lead to undesirable weight gain

• Frying leads to undesirable alteration in the chemical composition of oils especially during deep frying. This irritates and damages the inner lining of the gut which may cause bowel upsets manifesting as abdominal pain, nausea, vomiting or diarrhoea

• Prolonged heating of oil at high temperature results in formation of several other harmful chemicals. One of them is acrolein, which irritates the gut lining, and is a cancer-causing compound. Reheating of polyunsaturated fats also produce toxic substances such as polymerised products, peroxides and free radicals

• At high temperature, the natural form of fats may undergo change into ‘trans’ form, forming trans-fatty acids. Trans-fatty acids increase blood cholesterol levels even more than pure ghee or animal fat. They also reduce HDL (good) cholesterol and increase the tendency of blood clotting, thus increasing the risk of coronary heart disease

• At high temperatures many nutrients especially vitamins and dietary proteins are destroyed. There is progressive loss of vitamins A and E at temperatures above 150 degrees Celsius.

• Fried foods with their high fat content are unsuitable for those suffering from indigestion. They are not as easily digested as boiled, steamed and baked foods Replace

• Opt for baking, boiling or steaming instead of frying food

• Instead of using white sugar for sweetening, substitute with jaggery, honey, or dry fruits wherever possible

The healthier alternatives
• Fruits (rich in anti-oxidants, high in fibre, contains natural sugar, low in glycaemic index, high content of water, and are a good source of carbohydrate)

• Freshly chopped vegetables with salsa, yoghurt dip, or hummus (contain fibre, roughage, anti-oxidants, vitamins)

• Dried fruits – dates, raisins, figs, apricots, prunes (contain good fats, vitamins, boost energy levels and immunity, low in calories)

• Nuts – almonds, pistachios, cashews, walnuts (good source of essential fatty acids such as omega 3, vitamin E, lowers cholesterol, boosts energy levels)

• Seeds – pumpkin, sunflower (essential fat, high in vitamins and minerals, calcium) • Wholegrain bread, vegetable sandwiches with chutney, salsa, mustard (whole wheat is an excellent source of dietary fibre, vitamins B and E, reduces risk of cardiovascular diseases and diabetes)

• Poha/upma with vegetables

• Salted popcorn (carbohydrate, fibre)

• Baked potato (low in calories, high in carbohydrates, good source of energy)

• Corn on the cob/ Corn bhel / boiled corn with masala (excellent source of fibre, good; for memory)

• Low-fat yoghurt (good quality probiotic bacteria, low in glycaemic index, contains a small percentage of vitamin B, good for the skin and hair)

• Whole wheat frankies stuffed with paneer/corn/spinach/potato masala

• Steamed idli with coconut chutney (good source of carbohydrate and protein, good satiety value. Coconut chutney has natural saturated fat, and is high in vitamin E)

• Uttappa stuffed with onion, capsicum, tomatoes (anti-oxidants)

• Sprouts bhel (protein, living food, high in fibre)

• Potato with jacket with mixed vegetable salsa

• Wholegrain biscuits Yummy recipes

Corn melody
Ingredients
• 50 gms yellow corn
• 50 gms french beans, chopped
• 50 gms carrots, chopped
• 100 gms shelled green peas
• 2 to 3 tbsp green chilli and ginger paste
&bul; salt to taste
• ½ cup coriander, freshly chopped
• ¼ cup grated coconut
• ½ cup milk
• 1 teaspoon olive oil
• ¼ tsp. mustard seeds
• a pinch of asafoetida
• 7 to 8 curry leaves
Method
• Crush the yellow corn in a blender
• Boil the vegetables till half done and strain
• In a pan heat oil and add mustard seeds to it. When it starts to splutter add asafoetida, curry leaves, corn, milk, vegetables, salt, ginger, and chilli paste to it
• Let it cook for sometime. Stir occasionally to prevent sticking to the pan
• When the corn is tender, remove from the fire. Stir in chopped coriander and grated coconut. Serve hot

Masala idlis
Ingredients
• 5 to 6 steamed idlis
• tomato, chopped
• green capsicum, chopped
• onion, chopped
• tbsp pav bhaji masala
• tbsp red chilli powder
• salt to taste
• tsp. oil
Method
• Cut the idlis into cubes.
• Heat oil and add chopped vegetables and masala to it.
• Fry for sometime and then add the idlis.
• Mix well and serve hot.

Paneer cutlets
Ingredients
• 150 gms paneer, crumbled
• 4 potatoes, boiled and mashed
• 1 onion, chopped finely
• 5 to 6 green chillies
• a small piece of cabbage, chopped finely
• coriander for garnishing
• brown breadcrumbs
• salt to taste
Method
• Mix all the ingredients and shape into cutlets.
• Coat with breadcrumbs and cook on a nonstick pan till brown. Serve hot.

Masala green channa
Ingredients
• cup green channa, soaked and boiled
• ½ cup capsicum in all colours, chopped
• 1 tsp. chaat masala
• ½ tsp pav bhaji masala
• salt to taste
• ½ tsp red chilli powder
• ½ tsp amchur powder
• 1 green chilli, chopped finely
• ½ cup chopped onion
• 1 tsp oil
• ¼ cup chopped coriander
Method
• Boil the chana with salt and set aside.
• Heat oil in a pan
• Add all the chopped vegetables to it along with the masala
• Mix well and add the boiled chana
•Garnish with chopped coriander and serve hot



By: Naini Setalvad
Obesity and Health Food Consultant
Source: healthforyou@vsnl.net

Tips for Healthy Eating and Losing Fat

* Eat a small meal or a snack every 2-3 hours to keep your blood sugar level, energy and mood stable. Eat less food more often!

* Include a lean source of protein at each main meal.

* Protein is the key for fat loss because it has a high thermogenic effect. This means that your body produces more heat when digesting protein; therefore, you burn more calories.

* Consume plenty of salads and vegetables as these are high volume foods.

* Avoid refined carbohydrates as these foods easily store as fat and give you a surge of energy followed by a drop in energy and mood.Examples are white sugar and white flour products such as white bread, white rice and white pasta.

* Choose complex carbohydrates as these foods are released slower into your system so they stabilize your energy level. Examples are whole grains such as brown rice and rye bread.

* It is best to eat your carbohydrates earlier in the day so that you have more time to burn them off. Limit starchy carbohydrates for fat loss.

* Include essential fatty acids (good fats) such as olive oil and omega 3, 6, and 9 in your diet.

* Fruit intake should not exceed 2 servings per day when you are trying to lose weight. Avoid fruit with and after a main meal that contains animal protein as this may cause digestive problems. Have fruit 1/2 hour before a meal or 2-3 hours after.

* Drink 8 cups of water/herbal tea/green tea per day. Avoid with meals. Avoid tap water.


Source: JM Nutrition

Quick & Easy Turkey or Chicken Parmesan

Prep Time: 10 minutes Cook Time: 15 minutes

• 2 cups of homemade tomato sauce or PC Blue Menu tomato basil jarred sauce

• ½ cup of pine nuts, coarsely chopped, wheat free breadcrumbs or whole grain breadcrumbs

• 1 ounce freshly grated Parmesan cheese (1/4 cup)

• ½ teaspoon dried Italian seasoning or dried basil, rosemary or thyme

• 1 pound turkey cutlets or chicken breast, about 1/3 inch thick

• 2 teaspoons of extra virgin olive oil

• 2 ounces of shredded part skim mozzarella cheese (1/2 cup)

• Sea salt and black pepper (optional)


Note: Parmesan and Mozzarella cheese may be replaced with Goat cheese.


Heat oven to broil.
Bring sauce to low simmer in a small saucepan over medium-low heat.
Remove from heat and cover to keep warm.

Stir together pine nuts or breadcrumbs, Parmesan and Italian seasoning in a wide, shallow dish.
Season turkey or chicken on both sides with sea salt and pepper, then dredge both sides in the nut or breadcrumb mixture, pressing to adhere.

Heat oil in a large non- stick skillet over medium-low heat. Add turkey or chicken and cook until coating is golden brown and juices run clear, about 4 minutes per side. If nuts brown too quickly, reduce heat.

Place turkey or chicken in a baking pan, top evenly with mozzarella and broil until cheese melts, about 30 seconds.

Spoon ½ cup of warm sauce on each plate and top each with a piece of turkey or chicken.

Makes 4 servings





Source: JM Nutrition, Julie Mancuso, Registered Holistic Nutritionist

Blood Sugar Problems Are Everyone's High-normal blood sugar is often overlooked, yet millions of Americans have it

The average American consumes more than a pound of refined sugar a week. It sounds unbelievable until you realize that sugar goes by more than 50 names and is an ingredient in virtually all processed foods, from your morning doughnut to the ketchup on your burger.

Eat it (along with excess fat and calories), sit around, and you'll gain weight. It's the average American way of life, and it deserves a new warning label: Practicing this lifestyle could send another sugar — your blood sugar — into the danger zone.

Your body's primary source of fuel, blood sugar plays a vital role in physical and mental well-being. But when it rises even slightly above normal — thanks to excess body fat, lack of exercise, and/or genetics — your health, your energy levels, and your weight-loss efforts are jeopardized.

Overlooked by Doctors

High-normal blood sugar is anything but normal. Too high to be healthy yet too low to be called diabetes, high-normal blood sugar has long been overlooked by doctors and their patients alike. Yet an estimated 16 million Americans have it — including tens of thousands of children and teens.

The rise of the high-normal blood sugar epidemic is the direct result of the rise in overweight and obesity in the United States. Our lifestyles have changed; our bodies haven't caught up.

"Our bodies are essentially the same as they were 40,000 years ago, but our eating and exercise habits have changed tremendously," says Bryant Stamford, Ph.D., professor and chair of exercise science at Hanover College in Indiana.

"The same number of calories it might have taken our prehistoric ancestors an entire day to hunt and gather, we can now have brought to our door with a phone call. We simply eat too much and exercise too little," says Stamford.

The result: high blood sugar. The danger: More and more research links even "slightly" high blood sugar to food cravings, mood swings, and overweight, as well as pregnancy and fertility problems, heart attacks, stroke, full-blown type 2 diabetes, and even, early evidence suggests, some forms of cancer.

It's serious. That's why Prevention recommends getting a blood sugar test and taking steps to keep your sugar levels within a healthy range.

Without a blood sugar test, it's impossible to know whether your blood sugar falls within a normal range. And because elevated blood sugar typically does its damage silently, it's easy to brush off what few symptoms there are, like fatigue and mood swings.

High-normal blood sugar can lead to the following conditions:
Overweight
Metabolic syndrome
Pregnancy diabetes
Polycystic Ovarian Syndrome (PCOS)
Heart disease and stroke
Type 2 Diabetes

Uncontrolled type 2 diabetes itself can lead to many serious problems including:
Heart disease
Heart attack
High blood pressure
Stroke
Diabetic neuropathy
Eye disease (including retinopathy)
Kidney damage
Foot problems (including infections and amputations)
Gum disease
Skin complications
Gastroparesis



Source: Sarí N. Harrar, Prevention

The Top 'Super Foods'

Walnuts

One ounce of walnuts has 2.6 grams of alpha-linolenic acid, a type of omega-3 fatty acid. Other nuts contain only 0.5 grams per ounce, and fortified juices have only 0.1 grams per cup. Walnuts are also packed with antioxidants and amino acids, and they're rich in fibre and protein.

Lemons

Pucker up: Drinking lemon water first thing in the morning cleanses your liver, giving your body a mini detox by "gently keeping your bowel processes regular," says the Toronto-based naturopathic doctor Cara MacMullin. Squeeze half a lemon into lukewarm water and drink 20 minutes before breakfast. This citrus fruit also boasts vitamin C and potassium.

Green Tea

Consumed for ages in Asia, this brew contains polyphenols, which have strong antioxidant properties. Studies show that drinking green tea may lower your risk of developing certain cancers, and researchers are investigating its role in preventing liver disease, diabetes and high cholesterol. If that's not enough to sway you to sip, green tea may also help with weight loss. All that is enough to convince us that green tea deserves some of our coffee time.

Button mushrooms

These mushrooms may seem like innocuous salad filler, but they're actually gaining notoriety for their healthful properties. This unlikely superfood is a source of B vitamins, which help break down carbs into energy-boosting glucose and aid the normal functioning of the nervous system. They may also offer an immune boost: A recent study at Tufts University in Boston found that common mushrooms may ward off viruses and help fight cancer tumours in mice by increasing the immune system's killer-cell activity. But the best part is that they're high in umami, a savoury flavour that's also abundant in fattening food. When you're craving French fries, cook up some mushrooms instead and see if that doesn't satisfy you.

Tomatoes

It doesn't get any juicier - or healthier - than a summerfresh tomato. The red ones are packed with the most lycopene, a fat-soluble antioxidant that may lower your risk of heart disease and cancers of the cervix, breast, bladder, skin and lungs. Add them to omelettes and salads, or chop them up to make a fiery salsa for weekend entertaining.

Kale

This curlier cousin of cabbage and broccoli is impressively high in beta carotene and vitamins A and C, not to mention sulforaphane, a compound that researchers suggest can prevent cancer by helping the body eliminate carcinogens. (Mom was right: We shouldn't leave the table before eating our greens.) Try it roasted or steamed with salt and garlic.

Dark Chocolate

Long the cure for a broken heart, dark chocolate may actually help prevent heart disease. New research has found that eating even a small amount every day reduces inflammation associated with cardiovascular disease.

Researchers credit dark chocolate's antioxidant flavonoids. "The higher the cocoa content, the better, says the Toronto-based dietitian Susan Fyshe.

Berries

Raspberries, blueberries and strawberries: Take your pick. They're all full of disease-fighting phytochemicals, which can help prevent certain types of cancer. Buy extras - organic is best, because non-organic berries are heavily sprayed with pesticides - and freeze them: Berries frozen at peak ripeness have higher nutritional value than the ones shipped north in the winter.

Peppers

Make your life sweeter with peppers. Nearly all peppers start out green, ripening on the vine to become red, orange or yellow, depending on the variety. It picked early, peppers will stay green, losing out on some of the nutritional power of their more colourful cousins. A green pepper has more vitamin C than an orange and more than 100 percent of our recommended daily intake. Red and yellow peppers have twice as much vitamin C as that. And red peppers have eight times as much beta carotene as green ones. Grill, stir-fry or dip some for a satisfying snack.

Honey

This may be the sweetest thing you hear all winter: A research team at Pennsylvania State University has found that buckwheat honey given to children ages two to 18 before bed was more likely to relieve their coughs and help them sleep than dextromethorphan, a cough suppressant. You'll rest easier knowing that honey is a safe alternative to cough syrups, which Health Canada warns could affect your child's health. (Honey is not safe for children under age one.) Try it for your own coughs, too. Who needs a spoonful of sugar when honey's the remedy of choice?

Cinnamon

Want some seasoned advice? Add a quarter of a teaspoon of ground cinnamon to your food to help lower triglyceride and "bad' LDL cholesterol and reduce blood-sugar levels, an especially good result for those with type 2 diabetes. Sprinkle the sweet and spicy condiment into tea or coffee, into cereal and oatmeal or on apple slices for a midday snack.

Avocado

These buttery fruits contain monounsaturated fats (a good fat) and vitamin E: two ingredients that help keep your skin nourished. But the best part may be that the fat in avocados helps your body absorb carotenoids, such as lycopene and beta carotene, from other foods, which may lower your cancer risk. Pass the guacamole!

Nutmeg

Eggnog, pumpkin pie, Grandma's creamed spinach - these festive treats all contain an ingrethent that's good for you during pig-out season: nutmeg. According to Sherry Chen, a Toronto based naturopathic doctor, the spice, traditionally used in Chinese medicine to treat gastrointestinal disorders, helps relax muscles and remove gas from the digestive tract, soothing poor circulation, bloating and diarrhea. If this sounds like your usual holiday hangover, you may want to go easy on the turkey and save room for dishes laced with this savoury spice.

First published in Chatelaine.com's July 2009 issue.
© Rogers Publishing Ltd.

Injury Prevention

Injuries - Injury Prevention


Like most athletes, you undoubtedly want to lower your chances of incurring an injury while participating in your favourite sport. Injuries decrease the amount of time you can spend in leisure activities, lower your fitness, downgrade competitive performance, and can lead to long term health problems such as arthritis.

There are some general rules for injury avoidance which apply to all sports. Sports scientists suggest that injury rates could be reduced by 25% if athletes took appropriate preventative action.

Common Misconceptions

Coaches and athletes believe that males have higher injury rates than females. Male and female athletes have about the same injury rate per hour of training. Among runners it is considered that training speed is the cause of injuries (Speed Kills) but research indicates that there is no link between speed and injury risk.

Do Not Overdo It

The amount of training you you carry out plays a key role in determining your real injury risk Studies have shown that your best direct injury predictor may be the amount of training you completed last month. Fatigued muscles do a poor job of protecting their associated connective tissues, increasing the risk of damage to bone, cartilage, tendons and ligaments. If you are a runner, the link between training quantity and injury means that the total mileage is an excellent indicator of your injury risk. The more miles you accrue per week, the higher the chances of injury. One recent investigation found a marked upswing in injury risk above 40 miles of running per week.

The Two Best Predictors of Injury

If you have been injured before you are much more likely to get hurt than an athlete who has been injury free. Regular exercises has a way of uncovering the weak areas of the body. If you have knees that are put under heavy stress, because of your unique biomechanics during exercises, your knees are likely to hurt when you engage in your sport for a prolonged time. After recovery you re-establish your desired training load without modification to your biomechanics then your knees are likely to be injured again.

The second predictor of injury is probably the number of consecutive days of training you carry out each week. Scientific studies strongly suggest that reducing the number of consecutive days of training can lower the risk of injury Recovery time reduces injury rates by giving muscles and connective tissues an opportunity to restore and repair themselves between work-outs.

Psychological Factors

Some studies have shown that athletes who are aggressive, tense, and compulsive have a higher risk of injury than their relaxed peers. Tension may make muscles and tendons taughter, increasing the risk that they will be harmed during work-outs.

Weak Muscles

Many injuries are caused by weak muscles which simply are not ready to handle the specific demands of your sport. This is why people who start a running programme for the first time often do well for a few weeks but then, as they add the mileage on, suddenly develop foot or ankle problems, hamstring soreness or perhaps lower back pain. Their bodies simply are not strong enough to cope with the demands of the increased training load. For this reason, it is always wise to couple resistance training with regular training.

Make It Specific

Resistance training can fortify muscles and make them less susceptible to damage, especially if the strength building exercises involve movements that are similar to those associated with the sport. Time should be devoted to developing the muscle groups, strength training, appropriate to the demands of your sport. If you are a thrower then lots of time should be spent developing muscles at the front of the shoulder which increases the force with which you can throw, but you must also work systematically on the muscles at the back of the shoulder which control and stabilize the shoulder joint.

Injury Prevention Tips
Avoid training when you are tired
Increase your consumption of carbohydrate during periods of heavy training
Increase in training should be matched with increases in resting
Any increase in training load should be preceded by an increase in strengthening
Treat even seemingly minor injuries very carefully to prevent them becoming a big problem
If you experience pain when training STOP your training session immediately
Never train hard if you are stiff from the previous effort
Introduce new activities very gradually
Allow lots of time for warming up and cooling off
Check over training and competition courses beforehand
Train on different surfaces, using the right footwear
Shower and change immediately after the cool down
Aim for maximum comfort when travelling
Stay away from infectious areas when training or competing very hard
Be extremely fussy about hygiene in hot weather
Monitor daily for signs of fatigue, if in doubt ease off.



References

Coaching Focus - No 34 page 3 Peak Performance - February 1994 Peak Performance - Issue 41, 46, 47, 50, 52, 55 and 56 Peak Performance - Issue 65, 66, 71, 84 and 88 Peak Performance - Issue 95, 97, 98 Peak Performance - Issue 99 page 1 & 9 Peak Performance - Issue102, 104

Myths and Facts About Muscle Cramps

Muscle Cramps During Endurance Activities

Many endurance athletes such as runners, triathletes and cyclists will experience muscle cramps at some point during their training or racing. Using a definition from Dr. Martin Schwellnus a cramp is "a painful, spasmodic, involuntary contraction of skeletal muscle that occurs during or immediately after exercise"(1). While most athletes understand what a cramp feels like there is much confusion as to what causes cramps and how they can be prevented.

Dating back to the 1930s a theory was put forth that dehydration and electrolyte depletion were the primary causes of exertional cramps. This is still a popular theory that has come under fire recently. In 1996 Manjra, Schwellnus and Noakes did a study of over 1300 marathon runners and found the following criteria to be primary risk factors associated with muscle cramps during exercise:

* Older age
* Longer history of running
* Higher body mass index
* Shorter daily stretching time
* Irregular stretching habits
* Family history of cramping

They found no evidence of a large electrolyte imbalance in runners with cramps. Nor was dehydration deemed to be a causative factor. Other studies done throughout the 1980s and 1990s came to similar conclusions.

New Theory

Schwellnus and Noakes put forth the new theory that abnormal spinal reflex activity is the real culprit behind muscle cramps. In other words, muscle fatigue leading to abnormal functioning at the spinal level of the muscle contraction mechanism is the root cause of muscle cramping during activity.

Receptors called muscle spindles cause muscles to contract when they are stretched. Other receptors called Golgi tendon organs (GTO) cause muscles to relax when they are contracted. Both types of receptors are needed to help protect muscles from over-stretching and over-contracting, respectively. These receptors act on muscles by sending an electric signal to the appropriate motor neuron, which is located in the spine. During a normal contraction, signals from both receptors are in balance. According to the theory, when a muscle fatigues the activity of the muscle spindles increases (causing a contraction) and the Golgi tendon organ activity is inhibited (no relaxing) leading to a muscle cramp.

They also cite another factor that contributes to cramping. Golgi tendon organ activity is also limited when a muscle contracts in its shortest position (also called the inner range). Muscles that are the most prone to cramps are those that cross two joints. Examples of such muscles are the hamstrings, gastrocnemius (one of the calf muscles) and rectus femoris (the longest of the quadriceps muscles). The hamstrings span the hip and knee, the gastrocnemius spans the knee and ankle and the rectus femoris crosses the hip and knee. During exercise these two-joint muscles are often contracted in their shortened position leading to less tension in their tendons as well as less activity of their GTO.

Further Evidence

In their study, Schwellnus et al had runners list conditions they associated with cramps, which were as follows:

* High intensity running (racing)
* Long duration of running
* Subjective muscle fatigue
* Hill running
* Poor performance in the race

From this list it's obvious that conditions leading to premature muscle fatigue are linked to cramping. They also found that poor stretching habits seem to increase risk of cramping. The reasoning behind this is that irregular or not stretching the muscles "could lead to an exaggerated myotonic reflex, thereby increasing spindle activity."(1)

Other Theories

Some other explanations have also been offered as to what causes muscle cramps. Poor posture and inefficient movement patterns may cause the Golgi tendon organs to malfunction in a similar way as explained above.(2) The GTO cannot get the muscle to relax and a cramp begins.

Another theory offers that carbohydrate depletion may also cause muscle cramps.(2) This ties in with the abnormal spinal reflex theory as muscle fatigue is thought to play an important role in developing cramps. Carbohydrates are stored in the muscles as glycogen and used for energy during activity. Fully "topped up", a human being has enough glycogen stores to last for about 2 - 2.5 hours. If you run out then your muscles fatigue, your nervous system begins to malfunction and you get fuzzy, light headed and unable to think clearly; a condition athletes typically refer to as "bonking". That is why it is so important to take in adequate food during long distance/duration events.

Finally there is the theory of electrolyte imbalance. Dr. Bill Misner offers a thorough explanation in his article, "Muscle Cramps: Dealing with Heat Stress During Endurance Exercise".(3) While there is certainly more debate as to the role electrolyte imbalances may play in muscle cramps a proper level is still needed to perform well during events.

How to Prevent Muscle Cramps

Having some idea of why and how muscle cramps occur the $64,000 question is how to prevent them. Based on the major theories discussed take the following precautions:

* Train adequately for the conditions (pace, terrain, temperatures, duration, etc.) you plan to compete in

* Follow a regular stretching program (read my article on stretching for recommendations on how to stretch properly)

* Work on correcting any muscle imbalances or incorrect movement patterns; develop an efficient technique required for your sport

* Take in enough carbohydrates before, during and after your event; the amount will vary among individuals but aim for 250 - 400 calories per hour during the event

* Hydrate properly during the event, especially events lasting longer than 3 hours; using a sports drink and not just water will give you the electrolytes you need; again this will vary among individuals and conditions but aim for 125 - 250 ml every 10 - 20 minutes

What to Do If You Cramp

If you do cramp there are a few things you can try:

* Slow down and lower the intensity of the activity
* Stretch and try to relax the affected muscle(s)
* Apply pressure to the affected muscle group(s) to get the muscles to "release"

None of these are guaranteed to relieve a cramp and in these cases all you can do is grin and bear it.

Stay fit, stay healthy!

Curb Ivanic, CSCS

References

1. Schwellnus, Marti P., "Skeletal Muscle Cramps During Exercise", Physician and Sportsmedicine, 1999; 27 (12)

2. Friel, Joe; "Muscle Cramps", 2000

3. Misner, Bill, "Muscle Cramps: Dealing with Heat Stress During Endurance Exercise"

4. Noakes, Tim, Lore of Running (Third Edition); Leisure Press; Champaign, Illinois; 1991