All-Natural “Enhancements”

Filed Under Articles, Skinny and the City |

by Rachel Berman RD, CD/N, Contributor to Skinny and the City

For centuries, athletes have been using specific substances to enhance performance. No, I’m not talking about steroids or other hormones, which can increase your body’s ability to use protein to make muscle. I’m referring to foods and beverages we consume in every day life. Natural steroids, if you will.

Sports nutrition is far from a new concept and athletes have been trying varied diets over the years to improve endurance.

In Ancient Greece, athletes at Olympia consumed large quantities of figs to increase their speed and overall strength. Because they contain a high concentration of sugar, especially the dried variety, figs were thought to build stamina. Now, athletes turn to gel packs and sports beverages to get that same boost of energy.

Garlic was also fed to athletes by their coaches because it was believed to increase strength and ward off disease. Recent research says that allicin, a compound found in garlic, does have antioxidant benefits. But will a garlicky breakfast help drag your booty to the gym? Probably not.

At first, Greek athletes subsisted on diets of dried figs, moist cheese, and wheat. These foods were not expensive and cheese provided the protein they needed. However, in the mid-5th century, the dietary emphasis shifted to meat. Because meat was expensive, Olympians were bred mainly from upper social strata families. Milo of Croton, who won 5 Olympic awards from 536-520 B.C., was said to have eaten 20 pounds of meat (that’s about the equivalent of 160 hotdogs!) during his training periods. Many actually followed an Atkins-type diet, skipping bread before competition.

Large quantities of beef, pork, goat’s flesh, and fish from the Mediterranean Sea provided the protein these ancient athletes used to build muscle. Hey Allyson, how many pounds of meat do you eat while training? And could you imagine having a belly full of goat’s flesh before a big run?  Doubtful.

Does alcohol get you going? Many Greek Olympians supposedly drank wine before and after an event for a competitive edge. In the 1908 Olympics, some marathoners were reported to drink cognac to enhance performance and the same year in Germany, a man downed 22 glasses of beer and a half bottle of wine for a 100 km race! I hope they matched that with tons of water to prevent dehydration, or were able to run in a straight line for that matter.

Now we all know how important a high carbohydrate diet (70% of calories from carbohydrate) is for athletes in general and you’ve probably heard the term carbohydrate-loading. Carbs in the form of pasta, potatoes, cereals, and grains are encouraged in the days before a high-intensity athletic event – one that lasts 90 minutes or more - because they help maximize glycogen reserves. This is where energy is stored and then released allowing you to work harder, longer.

Of course, protein still remains key and for heart-health reasons, low-fat sources of protein such as fish, poultry, lean red meat, legumes and those containing unsaturated fatty acids such as nuts and seeds. But even Olympians only need a max of 1.6-1.7 grams of protein per kilogram of body weight to build and maintain muscle. (To figure out your body weight in kilograms, divide your body weight in pounds by 2.2. And figure each ounce of protein contains 7-8 grams of protein.)

Nowadays, besides eating right and staying hydrated with electrolytes and fluids, there are still natural (and legal!) ways athletes can improve their performance. Take caffeine for example. Studies since 1978 have shown that this stimulant is actually helpful. And recently, that it helps release calcium from muscle enabling athletes to move faster, longer. Don’t go chugging iced coffee all day; you can get the maximum benefit from ½ cup of joe.

So there you have it: Perfectly legal, non-steroidal ways to enhance performance from the days of yore to modern ages. Next time you fuel up, think of how far sports nutrition has come and really, how much it has stayed the same.

Any questions or comments? Please feel free to email me at Rachel@skinnyandthecity.com!

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