Podiatrist Raises Money for Muscular Dystrophy Carrying Patient in Triathlon

I rejoice every time I see another podiatrist doing great things in their communities. I was so excited when I read an article about one of my colleagues, a fellow sports medicine podiatrist and Ironman triathlete, who raised money for muscular dystrophy by carrying one of his patients, a local 10-year-old boy with MD, for an entire sprint triathlon last weekend.

We have all been inspired by Dick and Rick Hoyt's many adventures in marathon running and triathlon; but to carry another person while competing is actually an extrememly difficult task. Paul Sommer, DPM, a podiatrist in Valparaiso, Indiana, found this out when, after finishing the Valparaiso triathlon last weekend, he was rushed to the emergency room with shortness of breath and a rapid heart beat. Luckily he was OK after his escapade! He did manage to raise over $6000 to help a little boy named Kyle put wheelchair ramps on his home.

If you would like to help Dr Sommer in his fight to help families affected by muscular dystrophy, click here.

Recovery Drinks? What Should I Eat and/or Drink After a Race?

Ok, I have been joking all week with my triathlon peeps that beer is the best recovery drink! But seriously, I think there are two questions that need to be answered:

1. How much do I really need to drink after exercise, especially in this ridiculous heat?

2. What is the best thing to drink and/or eat?

So, here are some simple answers to what is actually two very complex questions! Remember that individuals all differ and our sweat ratios also differ. A great way to determine how much fluid you need after a race or long run or ride is to weigh yourself before and after exercise and replace fluid losses by drinking 20-24 fl oz water for every 1 lb lost.

What should you drink and/or eat? Yes, I like beer after a race but science shows that you should consume a 4:1 car/protein ratio. (I hear all those fans of chocolate milk cheering).

Research has shown that eating 0.3-0.6 grams of carbohydrate for each pound of body weight within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau.

Research also shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.

One study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink.

Consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.

Good replenishment food?
1 medium banana and glass of low-fat milk.
A bowl of granola with 1 C low-fat milk.
Low-fat yogurt with 1/2 C of fresh berries.
Almond butter on whole wheat toast.
A bowl of whole grain cereal with low-fat milk.

Bottom Line

If you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier to get the right ratio and meet the 30 minute window. Personally, I’m sticking to beer and will add a peanut butter and jelly sandwich!