Activity by cindyweiss
Whether running, cycling or swimming, when engaged in sporting activities for more than two to three hours at a time it’s important to replenish your body’s fuel store to rebuild muscle and ensure a necessary supply of energy for the future.
“Recovery is a hot topic now in sports nutrition and whether there is a two-hour window of recovery after training or participating in a race,” says registered dietitian and nutritionist Erica Goldstein, who works on Mayo Clinic’s Florida campus.
“The two-hour window is specific to endurance athletes, so the first thing I recommend to start the recovery process after an endurance run, ride or swim is to replenish carbohydrate stores,” says Goldstein.
“Additionally, most athletes who are training or racing for more than three hours at a time are likely burning protein for fuel as well as carbohydrates. So it’s important to restore protein as well, to help repair and rebuild new body proteins,” she says.
Drinking a carbohydrate-containing beverage that also includes protein soon after finishing is ideal, she adds. Chocolate milk meets these criteria.
It’s important, she adds, to take in the right amount of carbohydrates and protein to maximize recovery.
How much do you need?
After extended training or finishing a long race, Goldstein says athletes should consume 1-1.2 grams of carbohydrate per kilogram of body weight. Your body weight in pounds divided by 2.2 equals your body weight in kilograms.
For protein, approximately 20-25 grams of protein is ideal to consume at one time, within the first two hours of an event, to support maximal growth and repair. Good choices for protein include milk, whey protein or pea protein, which is often found in commercial beverages or as a powder. Dietary sources of protein include chicken, fish, eggs, or nuts and nut butters.
For athletes engaged in endurance sports – like running, cycling or swimming for more than 2-3 hours at a time – carbohydrates are a necessity to provide fuel to the muscles and are critical to go the distance.
Registered dietician and nutritionist Erica Goldstein offers a variety of tips to help athletes understand the best foods and options for carb loading during training.
“The top question I’m usually asked is what I should be eating during training,” says Goldstein, who sees patients on Mayo Clinic’s Florida campus.
First, it’s important to understand what a carbohydrate is, she says.
“Carbohydrate is stored in the body in the form of glycogen, which is basically links of glucose – or sugar – stored in large amounts. Glycogen can be broken down during continual exercise to provide energy for muscle contraction,” she explains.
Examples of carbs
Fructose, glucose and sucrose are three forms of carbohydrates. These can be found in a variety of foods, including: fruits, like bananas, raisins and dates; and starch, like potatoes, pasta and rice.
Of course, there are a variety of sports-specific gels, chews and performance bars developed for athletes.
How much do you need?
The body can only store so much glycogen, so it is essential to consume carbohydrates during prolonged exercise, usually greater than an hour, to continue to provide energy to working muscle. “Otherwise, you may compromise your ability to finish your training,” Goldstein says.
According to research, she recommends consuming carbohydrates based on the intensity and duration of training.
- 30 g after the first 60 minutes is enough for training lasting 60-90 minutes
- 60 g per hour after the first 2-2.5 hours
- 90 g per hour after 3 hours, dependent on high-intensity exercise (~75% of maximal effort)
Goldstein advises athletes vary the types of carbohydrate consumed. “Mix it up; see what works for your body and what you can tolerate,” she advises.
She also recommends reviewing food labels to determine total grams of carbohydrates in a product, as well as the specific ingredients (e.g., glucose, fructose, sucrose).
Journalists: Sound bites with Erica Goldstein are available in the downloads below.
The New Year brings a lot of good intentions, including resolutions to lose weight, eat better and live healthier. Starting off the New Year with an annual physical and several screening tests can help you make 2016 your healthiest yet.
"For someone trying to get healthy in the New Year, the most important thing I think is to know your numbers, including body mass index, weight, blood pressure, blood sugar and cholesterol," says Vandana Bhide, M.D., internist and pediatrician at Mayo Clinic’s campus in Jacksonville, Fl.
Additionally, an annual physical can provide an important snapshot of a person's health at a specific point in time, regardless of age. "Having this information allows us to help create an appropriate plan for healthful changes," she says.
Age, gender and family history will dictate the timing and necessity of other tests but Dr. Bhide recommends the following screenings for overall wellness:
- Immunization review
- Heart health screening, including stress test
- Colorectal cancer screening
- Testicular cancer screening and prostate exam for men
- Pelvic exam, Pap smear and mammogram for women
- Vision and dental exams
She adds that the New Year is also ideal for children to have a check-up, including a review of immunizations. For teenagers, the HPV/cervical cancer vaccine may be indicated.
Journalists: Broadcast quality sound bites from Dr. Bhide are available in the downloads.
In her down time, Laura Floeckhler, 45, enjoyed visiting the theme parks in her hometown of Orlando, Fla. But last year she started getting short of breathe and her legs began to swell. Walking was painful. She bought a cooler and kept it by her bed to avoid having to leave her bedroom. On Christmas night 2014, Laura was taken by ambulance to her local hospital, where she was diagnosed with pulmonary hypertension, a rare disorder of the lungs affecting about 30 in every 1 million people.
November is Pulmonary Hypertension Awareness Month. Mayo Clinic in Florida is one of 26 designated Pulmonary Hypertension and Vascular Disease Centers in the country, recognized based on patient volumes, comprehensive care, family support and research initiatives.
Thanks to a complex surgery known as pulmonary thromboendarterectomy, Laura is now breathing easier and looking forward to adventures with her first grandchild.
JOURNALISTS: For an interview with Laura or her physicians, please contact Cynthia Weiss, Mayo Clinic Public Affairs at firstname.lastname@example.org or 507-284-5005.
November is Pulmonary Hypertension Awareness Month. About 20,000 people in the United States are being treated for pulmonary hypertension (PH).
Mayo Clinic in Florida is one of 26 designated Pulmonary Hypertension and Vascular Disease Centers in the country, recognized based on patient volumes, comprehensive care, family support and research initiatives.
Pulmonologist Dr. Charles Burger, who directs the Florida clinical program, likens PH to “a kink that develops in a water hose." And like a kinked hose, pressure builds up, he says, forcing the right side of the heart to work harder to increase blood flow to the lungs. Eventually, the heart enlarges and fails.
“There are five different categories of pulmonary hypertension, so this can be a very difficult disease to diagnose and treat,” says Dr. Burger. Some patients require a heart transplant or a heart and lung transplant.
There is no cure for pulmonary hypertension, although a small percentage of patients who are diagnosed with a sub-type of PH that causes blood clots in the lungs are essentially healed if they undergo a complex surgery known as pulmonary thromboendarterectomy. Mayo Clinic in Florida is the only center in the south offering this procedure.
JOURNALISTS: Animation and sound bites are available in the downloads. For interviews, please contact Cynthia Weiss, Mayo Clinic Public Affairs, at email@example.com or 507-284-5005.
November is Pancreatic Cancer Awareness Month, and Mayo Clinic Cancer Center experts are available to discuss this often fatal illness, risk factors, treatments and advances in research. Pancreatic cancer accounts for only 3 percent of all cancers but is the fourth leading cause of cancer death in the United States. According to the National Cancer Institute, by the end of the year, 49,000 people will be diagnosed with pancreatic cancer and an estimated 41,000 will die from the disease.
Surgeon Horacio Asbun, M.D., from Mayo Clinic's Jacksonville campus and specializes in pancreatic and abdominal surgery, says pancreatic cancer is very challenging to treat. Due in part to its vague symptoms, pancreatic cancer is seldom diagnosed in the early stages. And with its proximity to other organs, cancer cells often spread quickly — including to the liver, gallbladder and intestines. "Surgery is the only chance for cure, but typically only about 20 percent of all patients are candidates, as often the disease has spread to other organs by the time it is diagnosed," he says. Those eligible for surgery usually undergo a Whipple procedure.
JOURNALISTS: Sound bites with Dr. Asbun are available in the downloads.
For interviews with Dr. Asbun (in English or Spanish), please contact Cynthia Weiss in Mayo Clinic Public Affairs at firstname.lastname@example.org or 507-284-5005.
Mayo Clinic is partnering with the Federal Communications Commission to host its Connect2HealthFCC Broadband Summit on Thursday, Oct. 1, Mayo's campus in Jacksonville, Fla. The event highlights how broadband-enabled health technologies can transform health care for seniors and people with disabilities.
According to the U.S. Census Bureau, by 2060, 1 out of every 4 Americans will be 65 or older. As our population ages and more Americans assume caregiving tasks for family members, broadband-enabled health technologies hold great promise to help address access to care issues, facilitate the next generation of caregiving and provide new self-management tools.
Journalists: Sound bites with Dr. Ommen, Dr. TerKonda, Commissioner Clyburn and Chairman Wheeler are available in the downloads.
MEDIA CONTACT: Cynthia Weiss, Mayo Clinic Public Affairs, 904-953-2299, email@example.com [...]
JACKSONVILLE, Fla. — Mayo Clinic’s stroke center in Jacksonville is the first center in Florida to receive national Comprehensive Stroke Center certification, joining an elite group of centers throughout the United States that are focused on providing advanced and complex stroke care.
Centers that achieve this distinction — awarded by The Joint Commission working with the American Heart Association and the American Stroke Association — are recognized as leaders that help set the national agenda in highly specialized stroke care. The Joint Commission is the nation's oldest and largest standards-setting and accrediting body in health care.
JACKSONVILLE, Fla. — Mayo Clinic in Jacksonville has been recognized as one of the first facilities in the nation to receive the Blue Distinction Centers+SM designation in the area of transplant care. Awarded through Florida Blue as part of a national program from the Blue Cross and Blue Shield companies, the designation recognizes hospitals shown to deliver high-quality specialty care based on objective, transparent measures for patient safety and health outcomes that were developed with input from the medical community.
Mayo Clinic in Florida is also recognized as a Blue Distinction Center for its quality care and services in the areas of cardiac care, hip and knee replacements and spine surgery. [...]
Vaccination Options Are Available for Everyone
MULTIMEDIA ALERT: For audio and video of Vandana Bhide, M.D., talking about the flu and flu vaccinations, visit the Mayo Clinic News Network.
Jacksonville, FL — Flu season is upon us, and despite what most people think, influenza is a serious and potentially deadly disorder. The Centers for Disease Control and Prevention estimates that an average of 30,000 deaths occur annually as a result of flu and associated complications. With last year's flu outbreak ranking among the worst in recent history, Mayo Clinic experts offer advice and dispel many misconceptions about the flu to help people stay healthy.
"The vaccine is the best defense against flu and serious flu-related conditions, and because it's difficult to predict how and when the flu will strike, I recommend getting it as early as you can," says Teresa Seville, M.D., Infectious Diseases, Mayo Clinic in Arizona.
Vandana Bhide, M.D., internal medicine specialist at Mayo Clinic in Florida, advises everyone to consider a flu shot, particularly those at high risk for complications — individuals over the age of 65, pregnant women, children 6 months to two years, and individuals with chronic medical disorders or who are immune-compromised. "Though many people who get the flu will have fever, muscle aches and need to stay home from work or school for a few days, certain people can develop serious complications, which could include pneumonia, bronchitis, sinus infections and other conditions. The vaccine can help avoid these issues."
This year, there are several new options for vaccination, including a shot and nasal spray with four strains of influenza rather than the traditional three strains. A high-dose vaccine for the elderly is also available as well as a new vaccine without egg proteins, for those with egg allergies. "There is an option for everyone," says Dr. Bhide.
One of the most common myths about the flu is that the vaccine will cause the flu. "Although many people believe this, it is a myth," says Jennifer White, M.D., family medicine physician at Mayo Clinic Health System in Springfield, Minn. "Injectable flu vaccines are composed of portions of inactivated flu proteins, and it's impossible for them to cause the flu. Nasal spray vaccines have live, weakened flu organisms that can't multiply or cause disease."
Dr. White adds that pregnant women are encouraged to use the injectable vaccines as the nasal sprays have not yet been studied in pregnant women.
"In general, the best way to avoid getting sick with the flu is by getting vaccinated and practicing healthy habits," says Dr. Seville.
Here are some tips for avoiding illness:
- Wash your hands thoroughly and frequently with water and soap or alcohol-based hand sanitizer. This is particularly important before leaving the bathroom, eating or touching your face. Dr. Seville says it doesn't matter if you use cold, warm or hot water, but hot water may increase the chance of skin irritation. A good rule of thumb is to wash your hands for 20 seconds, about as long as it takes to sing "Happy Birthday." Use a paper towel to shut off the faucet and open the door while in a public restroom. This will keep you from recontaminating your hands.
- Don't smoke. In general, smoking makes you more susceptible to illness.
- Cover your cough with the crook of your elbow.
- Avoid others who are sick, and stay home from work or school if you are ill. Dr. Bhide recommends visiting the doctor if you are part of the high risk group for flu or around someone who is at risk.
- Keep your vaccines up to date. Aside from the seasonal flu shot, the most important vaccines include measles, mumps and rubella (MMR) and the relatively new Tdap, for tetanus, diphtheria and acellular pertussis (whooping cough).
For more information about preventing the flu, please visitmayoclinic.com.
About Mayo Clinic
Journalists can become a member of the Mayo Clinic News Network for the latest health, science and research news and access to video, audio, text and graphic elements that can be downloaded or embedded.
Jacksonville, Fla. — August 24, 2012. As another storms brews in the Atlantic, residents of coastal communities are starting to prepare for a potential severe weather emergency. But hurricane shutters, flashlights and batteries are not the only things to consider. Food safety is critical to maintaining wellbeing during a natural disaster, and finding creative ways to feed a family can become an issue if refrigeration and electricity are unavailable.
MULTIMEDIA ALERT: Video and audio clips of Ron Stone, Nutrition Services at Mayo Clinic, are available for journalists to download on the Mayo Clinic News Network.
"Whether it's a hurricane or another natural disaster, it's critical to understand basic food and water safety, particularly if power outages or flooding occur. Having a plan in place will ensure proper nutrition, energy, and long-term wellness," says Sherry Mahoney, director of Nutrition and Food Services at Mayo Clinic in Florida.
She advises creating a meal plan in advance, "since most people aren't thinking about recipes (during a disaster), and refrigeration and cooking may become a problem."
But eating out of a can doesn't have to be boring, says Ron Stone, Assistant Director of Nutrition. "There are many options to mix and match from your pantry, and with advanced planning and a little creativity, you can provide healthy and delicious meals for your family," he says."
Under their direction, Mayo Clinic dietetic interns recently created sample three-day meal plans (PDF) to feed a family of four. The recipes do not require the use of power or refrigeration, but are still "colorful, exciting and nutritious," Mahoney says.
The recipe list (PDF) includes "Coconut Oatmeal Energy Bars," "Stir It Up Vanilla Pudding Parfait," "Reggie's Chopped Barbecue Chicken Salad on Flatbread" or "Chocoholic Peanut Butter Pie."
Here are tips from Stone for prepping your pantry and planning an emergency menu:
- Know the safe temperature zones of perishable food. When the power goes out, keep the refrigerator and freezer doors closed as much as possible to maintain the cold. The refrigerator, if unopened, will keep food cold for about four hours. A full freezer will maintain its temperature for around 48 hours (24 hours if it is half full) if the door remains closed.
- Stock up on condiments, particularly those that are vinegar-based, which have a long shelf life and are versatile, such as ketchup, mustard, soy sauce and BBQ sauce. Consider travel-sized containers for convenience.
- Keep canned protein on hand (chicken, salmon, beans and peanut butter).
- Don't forgo the milk: Keep boxes of powdered milk or shelf-stable cartons on hand for cereal or deserts.
- Dried fruits, nuts and spices can add a boost of flavor to otherwise bland dishes.
- Don't forget a manual can opener.
Jacksonville, Fla. — August 7, 2012. Summer can mean more than just an increase in temperatures, humidity and outdoor physical activity. It can also mean an increased risk of kidney stones, which affect approximately 3.8 million people in the United States and are on the rise.
Multimedia Alert: Video and audio clips of Dr. Haley are available for journalists to download on the Mayo Clinic News Network.
According to William Haley, M.D., a nephrologist at Mayo Clinic's Kidney Stone Clinic in Jacksonville, Fla., heat, humidity and lack of proper hydration all lead to a higher prevalence of kidney stones.
"In the summer or during hotter months, there is an increased incidence of kidney stones occurring in stone formers. The main reason for this is due to the amount of water we take in and use," Dr. Haley explains. "Our bodies are made up of mostly water and we use it regularly. But in the heat, we may not be drinking as much as we should, or taking in the right types of fluids, so we become dehydrated, which can lead to the production of more stones."
Kidney stones are small, hard deposits of mineral and acid salts that form when the urine becomes concentrated. The minerals crystallize and stick together, thus forming a stone, which can range in size from a grain of sand to a golf ball.
VIDEO ALERT: Audio and video resources available on Mayo Clinic's YouTube Channel.
Jacksonville, Fla. — July 18, 2012. As sports training season gets underway, Florida parents, particularly those of youth athletes, should be aware of a new law that goes into effect on Sunday pertaining to concussions and the ability of student athletes to return to play if they suffer a head injury.
With the adoption of HB 291, Florida's youth athlete concussion bill, which goes into effect on Sunday, July 1, Florida joins more than 30 states that have adopted concussion guidelines for youth sports.
The bill, which was introduced by Rep. Ron "Doc" Renuart, R- Ponte Vedra, mandates that any athlete suspected of sustaining a concussion or head injury be immediately removed from practice or competition until the athlete receives written medical clearance to return from an appropriate health care practitioner.
"There are over 300,000 head injuries reported annually in high school athletics and over 90 percent are concussions, so it's important that coaches, parents and sports officials be aware of the pervasiveness of concussions, the signs and symptoms, and the fact that returning to play too soon after sustaining an injury could have detrimental effects," says Mayo Clinic family and sports medicine physician Jennifer Roth Maynard, M.D., who is also chair of the Northeast Florida Regional Sports Concussion Task Force.
After a concussion, if an athlete continues to play or returns to play too early, there is a significant risk of experiencing another concussion, Dr. Maynard says. "Repeat concussions may take longer to resolve and come with a risk of permanent neurological damage or, rarely, death." Children, adolescents and female athletes appear to be at a higher risk for concussions, and may also take longer to recover.
With the new law, there is no same-day return to play. Rather, the ruling specifies a graduated return to exercise protocol (light aerobic activity, moderate aerobic activity, sport specific drills, full contact practice) that must be supervised and approved by a responsible adult or athletic trainer before a physician will give the final clearance to safely return to sport.
"Since each person may present concussion differently, the diagnosis of a concussion, assessment of its severity and knowing when an athlete can return to physical activity, competition, work or school is not always clear. Mayo Clinic advocates for having a computerized baseline concussion assessment for each athlete to assist in identifying and quantifying changes in brain function should a concussion occur," says Dr. Maynard.
Baseline computerized neurocognitive testing is used to help establish the normal brain function of an athlete with respect to memory, reaction time, speed and concentration. When compared to a post-injury test, this is a helpful tool for a physician to determine when the brain has returned to normal and it is safe for an athlete to begin a return to play protocol. This non-invasive test is set up in "video-game" type format and takes about 15-20 minutes to complete. Mayo Clinic's campus in Florida began providing baseline assessments earlier this year and is offering screening opportunities at a flat rate of $20 per athlete, regardless of insurance coverage.