By John Allen

What should you do if a police officer pulls you over when you are riding your bicycle?

A Waltham resident was riding his e-bike early Sunday morning, September 17, when he got pulled over by a Waltham police officer. This cyclist knows to stay out of the door zone of parked cars. And this year’s amendments to the traffic law clarify that cyclists may use the entire lane as needed. Motorists are now allowed to cross the centerline to pass bicyclists when safe. Unfortunately, the officer believed that a bicyclist should always keep right to allow motorists to pass in the same lane. The cyclist was running front and rear video cameras on his bicycle and recorded the entire encounter. He shared the videos with me, though he wishes to remain anonymous. I have synchronized the videos and added narration and text comments. The video is here:

The cyclist is writing a letter to the Waltham Chief of Police and I’ll be showing the Chief the video. Except for the misunderstanding, I think that both the cyclist and the officer handled the situation pretty well. Keeping the discussion polite and cooperative is most likely to lead to a positive turn of events. There's more than one type of safety to consider in an encounter with a police officer.

The encounter raises a few more issues which I highlighted in my comments:

 the importance of indicating that you are recording – which applies to you also if you are a motorist with a dashcam.
 how Massachusetts traffic law is disorganized and confusing, no favor either to public safety officers or to citizens. (Look in vain in the Statutes for rules applying to traffic lights: they are separately in the ordinances of the 351 cities and towns, State Highway, Massport and Department of Conservation and Recreation regulations...)

 that several motorists including the officer committed minor violations of the letter of the law, and they are generally taken to be normal. Crossing the double yellow line; rolling stops at stop signs... What do you think of the riding? How the cyclist and the police officer handled the situation? Those minor violations? What would you do if you found yourself in a similar situation? It’s worth thinking ​about because it could happen to you, and it might create an opportunity to improve the climate for bicycling in your community.

Comments are welcome. I might respond to them with the article, or next month. 

By Nancy Clark

Of all the questions athletes ask me, “What about sugar…?” is at the top of the list. You likely have been bombarded with messages that sugar is evil, feeds cancer, causes obesity, ruins health, and should be avoided at all costs. Yet, athletes also hear that sugar fuels muscles during exercise, is the main ingredient in commercial sports foods, and enhances recovery from hard workouts. Let’s look at some sugar myths and misconceptions, as well as new technology that can measure your personal response to sugary foods.

 

 Is sugar addictive?
No. While sugar lights up pleasure centers in the brain, sugar is not an addictive drug like cocaine. Sugar cravings can often be curbed by preventing hunger. Hunger triggers cravings for sugary foods and the urge to overeat. Hungry athletes can easily devour a lot of gummy bears or Oreos in the blink of an eye.

     If you believe you are addicted to sugar, do this experiment: rearrange your eating patterns to enjoy a king-sized high protein breakfast (3-egg cheese omelet + Greek yogurt + fruit + granola) followed by a satisfying protein-rich lunch (peanut butter & banana sandwich + glass of milk), and you will quickly notice your afternoon and evening sugar cravings dissipate (that is, unless you are eating to manage stress and smother feelings—as opposed to enjoying food for fuel).

 

Is sugar fattening?
No. Excess calories of any type are fattening. Many athletes tell me that despite eating only “healthy” foods (i.e., no sugary sweets), they are not losing weight. They could simply be swapping 100 calories of gummy bears for 100 calories of grapes or 100 calories of nuts. No calorie deficit there.

Take note: the conversion of excess calories of sugar into body fat is actually a tough conversion (as compared to the conversion of excess calories of dietary fat into body fat). Sugar often comes with fat (cookies, ice cream, chocolate) Hence, overeating gummy bears could be less fattening than overeating fatty chips. (But first, curb the urge to overeat sugary-fatty foods by enjoying a king-sized breakfast!!!)

 

 I’ve heard sugar feeds cancer cells. Should I avoid sugar to reduce my risk of getting cancer? No. Sugar feeds all cells, not just cancer cells. Giving sugar to cancer cells does not make them grow faster, nor does depriving them of sugar curb their growth. A diet rich in fruits, veggies, and whole grains reduces the risk of cancer—even though these foods all end up as sugar in your blood. (Yes, all grains and plant-foods—“carbs”—digest into sugar.) Sugary foods can be linked to obesity, and obesity can be linked to cancer. Cancer patients who are prescribed prednisone as part of their treatment may need to limit sugar because the medication can elevate blood sugar, but that is a different story.

 

Does sugar cause diabetes?

No. Diabetes-Type 1 happens when the pancreas makes inadequate insulin to transport sugar out of the blood and into the muscles. Diabetes-Type II happens when the muscles do not respond normally to insulin. This often happens with people who are overfat and underfit. In comparison, most athletic people maintain normal blood glucose levels.

 

Should athletes be concerned about “sugar spikes”?
Generally, not. After you eat any type of carb (fruit, veggie, grain, sugary or starchy food), your blood sugar (blood glucose) will rise as the sugar moves from your gut into the blood stream. Blood glucose gets used by brain, muscle, liver, and organs. This “spike” is normal, and the body has a complex system of checks and balances to keep it within a normal range (>70 and <180 mg/dL)-After hard exercise, a spike in blood glucose is a normal physiological response.

Will monitoring my blood sugar level help me perform better?
Some endurance athletes are measuring their sugar levels with a continuous glucose monitor (CGM). The device is sort of like a fuel gauge that can help them figure out if they are under-fueled. This knowledge might inspire athletes who under-eat to fuel better to perform better, but we need much more research to validate this hypothesis.

     Most research with CGMs has been done on people with diabetes. They need to know if their blood glucose is too low (causing shakiness and hypoglycemic sweats) or too high (causing damage to tiny blood vessels in the eyes, kidneys and other organs—with long-term complications of organ failure and blindness, among other health issues). For them, CGMs can be health-saving, whereas for athletes, the data is more of a matter of curiosity.

 

How does a CGM work?

The athlete sticks on the back of the arm a small circular patch (a sensor) which has a very thin filament that painlessly goes under the skin and measures glucose between cells. The sensor connects to a cell phone app that handles the data. The technology can help validate if fatigue is related to low glucose and inadequate fuel.

     While a CGM can help you learn about your body’s response to carbs, listening to your body’s messages—not looking at numbers on your cell phone—is the better way to go. Simply pay attention to how you feel: Are you droopy? Edgy? Unable to focus on the task at hand? If yes, you are likely low on fuel and your glucose is low.

 

I enjoy technology: heart rate monitors, sleep trackers, GPS watches. Where can I buy a CGM?

Search online or go to a drug store. Two popular brands are FreeStyle Libre and Dexcom. SuperSapiens.com offers abundant info.
     Before FOMO (Fear of Missing Out) nudges you to jump on the bandwagon, my advice is be sure this would be a smart choice for you. Some athletes feel driven to obsessively monitor their glucose levels. They can easily feel stressed and become glucorexic. CGMs are best used for one to two weeks by athletes who have a specific performance problem they want to resolve, such as, why do I bonk 15 miles into a 26.2 mile marathon?A CGM can identify a need to adjust food intake. Will this enhance performance? Stay tuned for more research with athletes!

 

Nancy Clark MS RD CSSD  counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.

 

 

By Randolph Williams

Member feedback has been invaluable for refining the code of conduct draft into a version that upholds our shared values while allowing members to feel comfortable being themselves. The following summary was issued by club president Ed Cheng earlier this month, and the WheelPeople editors felt it was informative and worth repeating in this article.

Dear CRW Members,

Thank you to everyone who took the time to review the proposed code of conduct and provide feedback. We appreciate you sharing your thoughts, which will help us refine the code of conduct to serve our community best.

Members have until September 24, 2023 to comment on the code of conduct. Here are the answers to the top questions raised so far by the membership:

Why is a formal code of conduct necessary? Has there been bad behavior that prompted this?

While not in response to any single incident, we have had several situations this year where having clear expectations and a process in place would have been helpful. Establishing some reasonable guardrails proactively will aid the club. This is not unusual for nonprofits and bike clubs.

Some language, like "inappropriate behavior" seems vague. Will this be defined more clearly?

We appreciate the concern and will be guided by a “reasonable person” standard when evaluating potential misconduct, not a strict interpretation of vague terms. The intent is to address egregious behaviors that a reasonable person would deem offensive or harmful.

What are the procedures for enforcing the code of conduct if violations occur?

The Board will investigate credible reports of misconduct and determine outcomes by 2/3 vote. Responses could range from verbal warnings to membership suspension, depending on circumstances. The process will aim to be reasonable and measured.

Is there an appeals process if a member feels unfairly penalized?

There is not a formal appeals process outlined in the code of conduct. However, members are always welcome to provide feedback and context if they feel a situation merits additional Board review.

Does the code restrict casual conversation or allow for minor mistakes?

The code is focused on clear cases of sustained egregious misconduct, not policing every minor remark or misstep. The Board will exercise reasonable judgment.

What behavior violates "conduct that reflects poorly on the club"?

The code aims to address sustained discriminatory, dangerous or blatantly unethical conduct, not casual remarks made in frustration. Examples could include intentional aggression or violence, willful vandalism, or repeat harassment after warnings.

Does wearing bike attire like Lycra shorts violate the code?

No, the code does not aim to restrict wearing common cycling gear. Inappropriate attire refers to sustained displays containing profanity, hate speech, or graphic nudity.

How will you handle differences in opinion on what's offensive?

A “reasonable person” standard will be used, considering whether most would find the behavior clearly inappropriate, not just one offended individual. Context of remarks and intent vs impact will be weighed.

What constitutes obscene language?

The use of discriminatory slurs and derogatory remarks would qualify. Isolated profanity out of frustration would not on its own violate the code. A pattern of hostile, aggressive cursing could warrant review.

Do minor traffic violations violate the code?

Safety is paramount, but momentary stops or benign traffic violations during rides will not trigger code enforcement. Sustained, willful illegal or reckless behavior could warrant review.

By Randolph Williams

Member feedback has been invaluable for refining the code of conduct draft into a version that upholds our shared values while allowing members to feel comfortable being themselves. The following summary was issued by club president Ed Cheng earlier this month, and the WheelPeople editors felt it was informative and worth repeating in this article.

Dear CRW Members,

Thank you to everyone who took the time to review the proposed code of conduct and provide feedback. We appreciate you sharing your thoughts, which will help us refine the code of conduct to serve our community best.

Members have until September 24, 2023 to comment on the code of conduct. Here are the answers to the top questions raised so far by the membership:

Why is a formal code of conduct necessary? Has there been bad behavior that prompted this?

While not in response to any single incident, we have had several situations this year where having clear expectations and a process in place would have been helpful. Establishing some reasonable guardrails proactively will aid the club. This is not unusual for nonprofits and bike clubs.

Some language, like "inappropriate behavior" seems vague. Will this be defined more clearly?

We appreciate the concern and will be guided by a “reasonable person” standard when evaluating potential misconduct, not a strict interpretation of vague terms. The intent is to address egregious behaviors that a reasonable person would deem offensive or harmful.

What are the procedures for enforcing the code of conduct if violations occur?

The Board will investigate credible reports of misconduct and determine outcomes by 2/3 vote. Responses could range from verbal warnings to membership suspension, depending on circumstances. The process will aim to be reasonable and measured.

Is there an appeals process if a member feels unfairly penalized?

There is not a formal appeals process outlined in the code of conduct. However, members are always welcome to provide feedback and context if they feel a situation merits additional Board review.

Does the code restrict casual conversation or allow for minor mistakes?

The code is focused on clear cases of sustained egregious misconduct, not policing every minor remark or misstep. The Board will exercise reasonable judgment.

What behavior violates "conduct that reflects poorly on the club"?

The code aims to address sustained discriminatory, dangerous or blatantly unethical conduct, not casual remarks made in frustration. Examples could include intentional aggression or violence, willful vandalism, or repeat harassment after warnings.

Does wearing bike attire like Lycra shorts violate the code?

No, the code does not aim to restrict wearing common cycling gear. Inappropriate attire refers to sustained displays containing profanity, hate speech, or graphic nudity.

How will you handle differences in opinion on what's offensive?

A “reasonable person” standard will be used, considering whether most would find the behavior clearly inappropriate, not just one offended individual. Context of remarks and intent vs impact will be weighed.

What constitutes obscene language?

The use of discriminatory slurs and derogatory remarks would qualify. Isolated profanity out of frustration would not on its own violate the code. A pattern of hostile, aggressive cursing could warrant review.

Do minor traffic violations violate the code?

Safety is paramount, but momentary stops or benign traffic violations during rides will not trigger code enforcement. Sustained, willful illegal or reckless behavior could warrant review.

By John Allen

For this month’s Safety Corner we’ll check out a modern design, a roundabout. (I have previously posted, a Safety Corner article about riding through a small rotary intersection in Waltham. Scroll down for it in the August, 2021 Wheelpeople.)        

Massachusetts has a few modern roundabouts, though most circular intersections here are old-style rotaries (called traffic circles in other states). I shot the video in this article in Montreal, Quebec while on a bicycle tour with a friend.    

The location in the video, FYI. Have a look at the video and then I’ll follow up with some comments. You can also go direct to the video  URL: https://vimeo.com/363968280

Roundabout on the Île-des-Soeurs (Nuns' Island) Montréal, QC, Canada. from John Allen on Vimeo.

This link is to the location in Google Maps: https://goo.gl/maps/p5aUVsz4SWspCvwZA

A circular intersection maintains smoother traffic flow and has more capacity than an intersection with traffic signals. Modern roundabouts have deflection – the entrances are curved. Also, there is typically a truck apron at the center: a large truck’s left rear wheel(s) must go up onto the truck apron for it to travel straight through or turn left. These features slow traffic down, increasing time for drivers to negotiate right of way and reducing the severity of crashes.

Roundabout proponents like to stress the advantages, but there are also some real problems. Because traffic flow exiting a roundabout is constant, gaps where traffic in cross streets nearby can cross or enter are fewer. Unless drivers are conscientious about yielding at crosswalks, pedestrians have a harder time at roundabouts than at signalized intersections. In a two-lane roundabout, driver are supposed to yield to traffic in both lanes and go immediately to the inner lane to go straight through or turn left. Drivers must then cross the outer lane when exiting from the inner lane. These issues have led to quite a bit of confusion and to increases in crash rates.

Quebec is very set on the idea that bicyclists should not have to ride in line with motor traffic, though that inevitably results in more crossing and turning conflicts.  Fortunately, traffic was light as I checked out this roundabout. I first rode around on a sidepath. A motorist was approaching at only one crosswalk, and yielded to me.

I also rode around in the roadway. That is shorter, and faster, and easy going because, as I noted earlier, motor traffic is slow. Except when preparing to exit, I kept to the inside, where traffic, and there are no entrances or exits. The video reveals that two sides of the roundabout were originally two-lane, with the issures I have mentioned. Striping a gore (no-drive zone) next to the center island in one leg reduced it to one lane, at least in theory – you’ll notice that the paint is worn – and I rode over the gore myself. Bad me. But I avoided a potential conflict with an entering vehicle!

CRW Safety Coordinator John has a CyclingSavvy course coming up in September – you may check it out here.

 

By Doctor Gabe Mirkin,

This article is courtesy of Dr.Gabe Mirkin MD https://www.drmirkin.com/

Dramatic results in a study from the Cleveland Clinic show that:
• You can’t be too fit: Elite athletes who do tremendous amounts of exercise have a much lower risk of dying than non-exercisers.
• Exercise is healthful: Not exercising is worse for your health than smoking, diabetes or heart disease. The vigorous exercisers had nearly a 500 percent reduced risk of death during the study period, compared to the non-exercisers (JAMA Network Open, Oct 19, 2018;1(6):e183605).

More than 120,000 patients, average age 53, were given an exercise stress treadmill test between 1991 and 2014 and were followed up at the Cleveland Clinic. The researchers used the stress test results to classify their fitness level as low (the bottom 25th percentile), below average (25th to 49th percentile), above average (50th to 74th percentile), high (75th to 97.6th percentile), and elite (above 97.7th percentile). By January 1, 2018, 13,637 of the participants had died.

The study results were overwhelming. The more fit a person was, the less likely he was to die. There was no limit to the increase in benefits from improving fitness to very high levels. The elite athletes had an 80 percent reduction in risk for death during the study period. The greatest differences were seen among patients who had high blood pressure in the high and elite groups compared to those in the low fitness group. The lead researcher concluded, “We found that there was no ceiling for benefit . . . with no toxicity at the higher end.”

Can Extreme Amounts of Exercise Be Harmful?
This new study counters the findings of earlier studies on elite athletes that suggested they are at increased risk for irregular heartbeats, increased arterial plaque size or thickened heart valves.
• Even though master athletes may be at increased risk for irregular heartbeats (atrial fibrillation), they can still benefit from continuing to exercise. Compared to non-exercisers, they appear to be at reduced risk for suffering from serious side effects such as clots. See Irregular Heartbeats in Senior Athletes and Exercisers.

• Elite athletes may be at increased risk for larger plaques in their arteries than non-exercisers, but narrowing of arteries by plaques does not cause a heart attack. Heart attacks are caused by plaques breaking off from arteries, and exercise helps to prevent heart attacks by making plaques more stable and less likely to break off. See Exercisers Have More Stable Plaques.

• Vigorous exercisers may be at increased risk for thickened heart valves, but compared to non-exercisers, athletes with thickened heart valves still have stronger heart muscles so that they are less likely to suffer heart failure. See Exercise to Prevent a Heart Attack

Exercise Reduces Inflammation
Aging is associated with inflammation, an overactive immune system. Your immune system is supposed to kill germs when they attack you, but as soon as the germs are gone, your immunity is supposed to dampen down. However if your immunity stays active all the time, it attacks you in the same way that it kills germs. It can punch holes in arteries to cause plaques, break off the plaques to cause heart attacks, destroy your DNA to cause cancer, cause various auto-immune diseases and so forth. As you age, inflammation increases to cause loss of muscles and bone, osteoarthritis, loss of cell function associated with aging, and other harmful effects. Exercise helps to dampen down inflammation, and thus helps to prevent diseases and prolong life. One study of 111 women, ages 65 to 70, showed that replacing 30 minutes of sitting time with the same amount of time in light or moderate exercise very significantly reduced markers of inflammation (C-reactive protein and fibrinogen) and diabetes (Medicine & Science in Sports & Exercise, July 2018).

Intense Exercise is More Beneficial than Casual Exercise
This new study agrees with many earlier studies that have shown greater benefits from vigorous exercise than from low-intensity exercise:
• The SUN Study on 18,737 middle-aged people showed that those who exercise intensely have half the rate of heart attacks as those who did the same amount of exercise less intensely (Am J of Cardiology, Sept 11, 2018).
• Increased time spent exercising intensely gives adolescents a healthier metabolic profile than more time spent just exercising (PLOS Medicine, Sept 2018; 15 (9): e1002649).
• Vigorous exercise is associated with a much lower rate of metabolic syndrome and diabetes, compared to low-intensity exercise (American J of Prev Med, April 2017;52(4):e95–e101).

My Recommendations
I think everyone should have a regular exercise program, and it is never too late to start. See How to Start an Exercise Program. Do not start an intense exercise program until you have spent several months exercising at a casual pace.

Socialization usually improves the length of time, intensity and enjoyment of exercise, so it is best to join a group, exercise with your mate, or do your exercise regularly with friends (Am J Alzheimer’s Dis Other Demen, June 2014; 29(4): 372–378).

CAUTION: Intense exercise can cause a heart attack in a person who has blocked arteries or heart damage. Check with your doctor before you start a new exercise program or make a sudden increase in the intensity of your existing program.

Amazon Smile If you have an Amazon Prime account please look into making CRW your charity. Details here https://www.crw.org/content/amazon-smile

Comeback Club Last month, we reported on members who had an accident and were injured but went back to biking. We called them the Comeback Crew. We missed some riders, but we have enough people to start a CRW Comeback Club, and those mentioned in the article can become founding members. The Club, however, is intended to be inclusive, and it is our fond hope that no one else qualifies. We would be pleased if we didn’t hear about any more accidents, and wish you all safe riding.

As a member of any organization, you want to have your preferences known to the managing authority. That’s the case whether you want more exciting menus at organization dinners, learning opportunities for beginners, or events in your area. And it’s well known that successful businesses listen to what customers are telling them.

The goal of a volunteer organization such as CRW is not profitability. Our mission is primarily serving our members and consequently understanding their needs. The best way to do this is by listening to what you tell us. We, of course, ask questions, conduct surveys, and get specific around certain issues.

Ironically, during informal conversations, a member may raise an issue or make a request and we reluctantly must respond “no, we don’t do that.” But the response to issues raised or requests made doesn’t end with the “no.” Getting this input helps us define changes in how we go about planning our rides.

Over the past few years, for example, we’ve made changes to our century rides in response to rider feedback. This includes additional and earlier water stops and much-appreciated iced Gatorade on brutally hot days. We’ve also run introductory group rides for those new to the club and follow-the-leader rides periodically. Several times a season we host after-ride events so riders can socialize.

We can’t accommodate all requests, however, and probably the single most frequent “no” response is in regard to restrooms at ride starts. We try to have restrooms available at starts when we can but here the costs and more the logistics work against us.

Club leadership actively seeks your point of view, which is vital to our overall success.

Feel free to contact us via info@crw.org with any suggestions or concerns as to how we go about our business. But please keep in mind, we are not a business. In any case, your opinion can only lead to improved member satisfaction and a better club for all of us.

By Eli Post

We engage in pleasantries in our normal life. That’s what civilized people do. That practice also extends to bike riding. Perhaps the most common courtesy is saying “passing on your left,” so those ahead of you know you are approaching from behind and coming their way. This is not only courteous. It is also a simple way to avoid collisions.

There are other commonly used courtesies, which all apply to group riding and make us safer on the road.

Communicate when Slowing or Stopping: It may not be apparent to those behind you that you are slowing down or even stopping. You must call out “slowing” to avoid a pile up of riders. Signaling this will make a difference between a safe stop and a dangerous situation. The signal is to call out “slowing” or “stopping” and raise one hand fingers flat.

Indicating a Turn: Those behind you need to know in advance when the group is turning. Whether it’s a turn on a city street, or even a fork in the road. Raise your hand to shoulder height and point straight-arm in the direction of the turn. It’s best to initiate the signal well in advance of the turn. This courtesy should also be extended to motorists for your own good

Pointing out a Hazard, Pothole or Debris: When approaching a hazard such as a large pothole, extend your arm and point at it, calling out “hole” or whatever the hazard. This call is for deep holes that can swallow a wheel, and not for merely rough pavement. and not for merely rough pavement.

Alerting Riders to Tracks and Speedbumps:

Some speedbumps are particularly large and call for a warning. Tracks are especially dangerous if they cross your route at a severe angle rather than perpendicular.

Warning of Oncoming Hazard: This is a warning call that is in the eye of the beholder. You see a large truck coming in your direction. It is wide and fills if not overlaps the lane. You signal to move right so no one is in the path of the truck. Again, the call is only to alert riders to hazards that could startle or hit them. This can come into play on particularly narrow roads.

Calling Car Back or Car Up:

This warns of a car approaching from behind or coming toward the group from ahead. The more critical is “car back” so riders know to move to the right. This call comes from the back of the group, and depending on the numbers of riders, must be repeated so riders more forward hear the call. “Car up” can be important on narrow, winding rural roads where riders may be riding in the middle of a travel lane.

All Clear:

We do not recommend the use of the “all clear” call. Conditions change in an instant. Cars going 60 mph cover a lot of ground in seconds. It may be “clear” for you or the person directly behind you, but someone down the line who hears it, could be in danger from approaching vehicles.

This article was edited by Tim Wilson

By Nancy Clark

At the May 2023 American College of Sports Medicine Annual Meeting (ACSM; acsm.org), more than 3,000 sports medicine professionals and researchers from around the globe gathered to share knowledge. Several sports nutrition presentations offered updates that might be of interest you. Here are summaries from a few of those presentations.

 

Body Composition:
• Historically, sports teams would routinely have their body fat measured, with the data posted for all to see. Many athletes experienced intense pressure both internally and externally to have a lean physique. Often, the measurements were not even used to assess for extreme leanness and under-nutrition.

• Today, we know that athletic performance is not dictated primarily by an athlete’s percent body fat but rather by volume of training, mental state, adequacy of sleep, and sufficient food intake—among other factors.

• Today’s recommendations state measurement of body fat should only be done if 1) the athlete consents, 2) the measurement is done in private by a trained measurer using the most reliable method for that particular athlete, 3) the information is discussed in confidence with the athlete and health care team, and 4) the mental and physical health of the athlete is top priority.

• Athletes, please understand you will perform better if you focus on getting stronger and gaining power, as opposed to restricting food. If the cost of losing body fat is having to train for long periods of time with poorly fueled muscles, your performance will suffer and your risk of injuries will increase.

 

Ultra-Processed Foods and Athletes

• About 95% of athletes enjoy ultra-processed foods (UPFs) such as instant oatmeal, boxed mac ‘n cheese, chips, etc.. The average American consumes about 60% of total calories from UPFs; they are readily available, easy to prepare, have a long shelf-life, and can save time.

• What do athletes need to know about UPFs? First, let’s define what they are: UPFs contain substances that are rarely used in home cooking—emulsifiers, thickeners, protein isolates, etc. You’ll find those substances in breakfast cereals, energy bars, fruit yogurts, commercially baked breads, and many grab-and-go foods that busy athletes commonly consume.

• UPFs also include sport drinks and protein powders. They are not only convenient, but also digest easily. During extended exercise, when athletes need quick and easy carbs, a gel, chomp, or sports drink can easily do the job. Energy bars can effortlessly get tucked into pockets. While a swig of maple syrup or a banana can be equally energizing, UPFs are generally easier to deal with.

• In the general population, UPFs are linked with obesity. The more UPFs consumed, the greater the risk for weight gain. In a carefully controlled study with menus matched for carbs, protein, fat, fiber, and palatability, the UPF-menu led to weight gain. The UPF-eaters consumed about 500 additional calories a day when compared to when they ate from the whole foods menu—and they gained about two pounds in two weeks. Yikes! Why did that happen? Are UPFs easier to overeat because they require less chewing? Can be eaten quickly? Are super-tasty so you want to keep eating more of them?

      The answer is yet to be determined. Until such time, your better bet is to consume homemade foods whenever possible. The less packaging in your grocery cart, the better for your waistline (most likely) and if not, the better for the environment (less trash in landfills).

    That said, balance & moderation pave a prudent path. There’s a time and a place for UPFs. If you have a low protein intake, grabbing a protein bar on the run can help you hit your 20-to-30-gram protein target for the meal. If you consume little red meat, an iron-enriched breakfast cereal like GrapeNuts can fill that gap. For traveling athletes, carrying bars, gels, and carb-based recovery drinks are “safe” (uncontaminated). Safety matters!

 

Protein

• Muscle is constantly being broken down into amino acids and then rebuilt into new muscle tissue. Resistance exercise, such as weightlifting, stimulates the synthesis of new muscle during the 24-hours post-exercise. Including ~0.15 grams high-quality protein per pound of body weight (0.3 g/kg) per meal maximizes muscle protein synthesis. That comes to about 20 grams protein for a 120-lb (54.5 kg) athlete and ~30 grams for a 180-lb (82 kg) athlete. Athletes can easily  consume that amount in (chocolate) milk, eggs, or tofu.

• Protein’s food matrix, with all the bioactive compounds that accompany the amino acids in natural foods, has a positive influence on the muscle-building effectiveness of the amino acids. For example, eating a whole egg, not just the egg white, more effectively builds muscle tissue. Hence, your best bet is to choose protein rich foods in their natural state, such as nuts, yogurt, tuna, beans & rice, etc. Whole foods are preferable to the protein isolates in powders and bars.
• Including protein at each meal and snack also offers benefits. Many athletes eat too little protein at breakfast and lunch, then devour 2 to 3 chicken breasts at dinner. They’d be better-off enjoying eggs along with oatmeal at breakfast, lentil soup with the lunchtime-salad, and peanut butter with the banana for afternoon snack.

• Vegan athletes can indeed consume adequate protein if they are responsible. A vegan meal with just pasta and greens doesn’t do the job. How much protein from plants is enough? The goal is ~1 gram plant-protein/lb (2.1 g/kg) body weight per day. For a 120-lb (54.5 kg) athlete this comes to about 30 grams  per meal plus 10 to 15 grams in each of two snacks.

     The information on food labels tells the grams protein/serving, as does a quick google-search (protein in ahlaf-cup of hummus). Don’t be among the many athletes who comment “most Americans consume way too much protein” and make little effort to replace chicken with enough beans. A big dallop (1/2 c)  of hummus with 8 grams of protein does not equate to the 35 grams of protein in a small (4-oz) chicken breast. Vegans, educate yourself!

 

Nancy Clark MS RD CSSD  counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.

-- Nancy Clark, MS RD CSSD Sports nutrition counselor Nancy Clark's Sports Nutrition Guidebook, 6th Edition www.nancyclarkrd.com (Books, presentations, blog) Twitter: @nclarkrd Office: 1155 Walnut St., Newton Highlands, MA 02460 Phone:617-795-1875 "Helping active people win with good nutrition."