Triathlon Training

Antioxidant Jargon

By Carol Rewick, R.D., C.D.E.

Triathletes are a special group of people (being one I can say that), who as a group generally do care about what they eat! We focus on how much to eat before, during, and after a workout or race, but we need to focus on our daily intake as well. Exercise increases the number of free radicals running around in the body, so it is especially important to take in a high amount of antioxidant rich foods throughout each day.

When planning your diet, try to incorporate a balance of food from each of the food groups by following the Pyramid. Once you are able to eat enough food from the different groups and find a good balance- you may want to incorporate foods which are found to be especially nutrient dense.

A group of nutrients called Antioxidants including vitamin C, vitamin E, selenium, and the carotenoids (beta-carotene, lycopene, lutien, and zeaxanthin) have been found to have a positive effect on our immune system, aiding us against cancer, heart disease, premature aging, as well as helping fight off the flu.

These antioxidants act at the molecular level by neutralizing a class of particles called free radicals. These free radicals are natural by products of many normal processes at the cellular level and are also created by environmental factors such as smoke, UV light, radiation and oxygen itself. . Free radicals are damaged molecules- that are missing an electron. Because the free radical want a full circle of electrons it reacts with molecules from which it can take an electron. When taking electrons from other cells, damage results and this damage can result in a decreased immune response and make you more at risk for developing a cold or flu, as well as developing the diseases I mentioned earlier. A simple way to think about this process is to think of the Antioxidant as the water extinguisher and the free radical as fire. The idea is to put out the fire of the free radical with the water of the antioxidant before damage results.

Whenever possible, I recommend getting your antioxidants through foods- primarily fruits, vegetables and whole grains. Some studies have shown that antioxidant supplements may be damaging- especially to smokers. Nobody knows the long term risk of these supplements, so for now it is safest to focus on food. Another benefit of choosing foods is that you will also get the whole spectrum of antioxidants as well as all the other nutrients plus fiber whole foods can provide.

So, where are these disease fighting particles found? Our body produces antioxidant particles, and as well they are found in significant amounts in a variety of foods, such as

• Vitamin C: oranges, strawberries, tomatoes, red bell peppers, broccoli
• Vitamin E: almonds, sunflower seeds, dark green leafy vegetables, salmon
• Selenium: beef, pork, fish, yogurt, whole grain cereal
• Beta-Carotene: carrots, sweet potatoes, cantaloupe, tomatoes, winter squash

Now that you have the foods, let me help you plan them into your day. A great start to your day is to eat a whole grain cereal with milk and strawberries on top. Snack on fruit and vegetables which are dark colored. Try toasted whole grain bread with almond butter on top. At noontime, have a salad with romaine lettuce, carrots, tomatoes, broccoli and top it with tuna and sunflower seeds. Try to serve two vegetables at dinner- steamed spinach and sliced tomatoes are a perfect match! We can't forget a delicious dessert of cut cantaloupe topped with yogurt. If you eat like this you will not only be building up your antioxidants, but will feel satisfied at the same time.

Our ever expanding knowledge of the interaction between nutrition and immunity holds great promise. Perhaps one day we'll be able to fine tune our immunity for specific purposes. At this time, it seems the nutrients we have discussed have a positive effect on warding off colds and flu, and will have a beneficial effect on your total health in general.