NoMU Talks Daily Dietetics – This month: Pippa Mullins
In light of all the sporting excitement at the moment with the Rugby World Cup, this month we spoke to Pippa Mullins RD (SA), who specializes in Sports Nutrition and consults to sportsmen of different sporting backgrounds and at varying levels of performance. Having worked in hospitals in the UK and South Africa and completing two years of specialization through the International Olympic Committee AND having completed Olympic distance triathlons and the Half Iron Man, Pippa is definitely our Go-To-Guide when it comes to sports related nutrition.
If you’d like to make an appointment with Pippa, you can contact her on 011 463 4663 or send her an email at pippa@annetill.co.za.
Pippa explains that the diets she suggests for her clients are dependent on their individual requirements; age, training programs, body composition goals and are often determined by the type of sport the athlete partakes in. The principles of sports nutrition are the same for endurance sports which differ to strength sports such as body building, and rugby. On the other hand athletes such as jockeys, rowers, martial artists and gymnasts are different because they are trying to get down to or maintain a very low body weight.
Many of us have often turned to energy bars, sports drinks and even sugary drinks such as Coke to keep energy levels up when doing a lot of strenuous exercise but Pippa explains that we shouldn’t be so quick to turn to drinks like Coke for a pick-me-up because the body’s glycogen stores can support exercise for a long time depending on the intensity of exercise (approximately 60- 90 minutes during moderate to high intensity). Each person is different but generally energy drinks, gels and bars are only required during exercise after 60-90 minutes. She adds that she corrects an individual’s diet to improve energy levels rather than turning to sugary drinks like Coke.
The same goes for other junk foods – many people believe that because you’ve done some exercise or been to gym, that one is then able to eat any foods they want, including fast foods and processed products high in fat or sugar. Pippa explains that this is not the case:
“Generally, people over estimate the energy they burn during an exercise session and under-estimate the energy from food. Exercise does “burn” energy but this should not be replaced with junk foods but rather more healthy foods. Junk foods are generally very high in sugar or fat which are very calorie dense and provide large amounts of energy in a small portion. For example, a pizza is similar in calories to eating 12 slices of bread. The average person would have to exercise at a moderate to high intensity exercise for 1½ to 3 hours to burn these calories.”
With the Rugby World Cup on at the moment, all the players are under tremendous pressure to perform and the common mistake many athletes make is to turn to supplements to help improve their performance but Pippa warns that while certain supplements such as creatine, caffeine and bicarbonate can boost performance many athletes rely too heavily on these rather than trying to get the basics of fuel and fluid right. Supplements are not 100 percent effective for everyone and could have detrimental side effects and Pippa suggests trying to optimize one’s fuel and fluid intake before relying on supplements.
When it comes to vitamin and mineral supplements however, Pippa is more lenient in adding these to one’s diet. She argues that it is preferential to get these from natural food sources but where a diet is lacking in vitamins and minerals such as calcium, iron and Omega 3 fatty acids, supplements can be an essential part of a healthy diet. Pippa explains that many consumers are under the misconception that taking a nutritional supplement will make up for a bad diet which is not the case and in some instances can have seriously adverse side effects when taken in excess.
Another common mistake many people make is with “Carbo-Loading” where athletes will fill up with carbohydrates a few days before the race to give themselves enough fuel particularly in a long race such as a triathlon, marathon like Two Oceans or cycle race such as the Argus. Having completed many strenuous triathlons including one of the toughest races in the world, Half Iron Man, Pippa has more than her fair share of knowledge when it comes to getting race ready:
“The latest research shows that carbohydrate loading should be done 36 to 24 hours before endurance events. I think most people see this as a small window period to gorge themselves on all the “forbidden” foods. I increase my carbohydrate intake before an endurance event but I don’t rely on this for the perfect race. My strategy is to provide enough fuel to my muscles during the race or long training sessions and maintain hydration, and of course to recover well.”
NoMU Sugar-Free Hot Chocolate
Although she plays by the rules and ensures she has enough of the right kind of fuel to keep her going in races, everyone does like to treat themselves every now and then, especially in the throws of a cold winter. Pippa’s all time favorite feel-good winter snack is indulging in some Lindt chocolate and Red wine but for a guilt-free pleasure she also enjoys some NoMU Sugar-free Hot Chocolate, which seems to be a popular favorite among the dietitians so far.
If you are interested in finding out more about Sports Nutrition, Pippa has written three articles around the subject particularly relating to her opinions on Supplements taken by rugby players, promoting recovery after a workout and the dietary requirements rugby players need to keep up their strength, power and speed. You can take a look at these articles HERE.
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NoMU Talks Daily Dietetics – This month: Pippa Mullins
If you’d like to make an appointment with Pippa, you can contact her on 011 463 4663 or send her an email at pippa@annetill.co.za.
Pippa explains that the diets she suggests for her clients are dependent on their individual requirements; age, training programs, body composition goals and are often determined by the type of sport the athlete partakes in. The principles of sports nutrition are the same for endurance sports which differ to strength sports such as body building, and rugby. On the other hand athletes such as jockeys, rowers, martial artists and gymnasts are different because they are trying to get down to or maintain a very low body weight.
Many of us have often turned to energy bars, sports drinks and even sugary drinks such as Coke to keep energy levels up when doing a lot of strenuous exercise but Pippa explains that we shouldn’t be so quick to turn to drinks like Coke for a pick-me-up because the body’s glycogen stores can support exercise for a long time depending on the intensity of exercise (approximately 60- 90 minutes during moderate to high intensity). Each person is different but generally energy drinks, gels and bars are only required during exercise after 60-90 minutes. She adds that she corrects an individual’s diet to improve energy levels rather than turning to sugary drinks like Coke.
The same goes for other junk foods – many people believe that because you’ve done some exercise or been to gym, that one is then able to eat any foods they want, including fast foods and processed products high in fat or sugar. Pippa explains that this is not the case:
“Generally, people over estimate the energy they burn during an exercise session and under-estimate the energy from food. Exercise does “burn” energy but this should not be replaced with junk foods but rather more healthy foods. Junk foods are generally very high in sugar or fat which are very calorie dense and provide large amounts of energy in a small portion. For example, a pizza is similar in calories to eating 12 slices of bread. The average person would have to exercise at a moderate to high intensity exercise for 1½ to 3 hours to burn these calories.”
With the Rugby World Cup on at the moment, all the players are under tremendous pressure to perform and the common mistake many athletes make is to turn to supplements to help improve their performance but Pippa warns that while certain supplements such as creatine, caffeine and bicarbonate can boost performance many athletes rely too heavily on these rather than trying to get the basics of fuel and fluid right. Supplements are not 100 percent effective for everyone and could have detrimental side effects and Pippa suggests trying to optimize one’s fuel and fluid intake before relying on supplements.
When it comes to vitamin and mineral supplements however, Pippa is more lenient in adding these to one’s diet. She argues that it is preferential to get these from natural food sources but where a diet is lacking in vitamins and minerals such as calcium, iron and Omega 3 fatty acids, supplements can be an essential part of a healthy diet. Pippa explains that many consumers are under the misconception that taking a nutritional supplement will make up for a bad diet which is not the case and in some instances can have seriously adverse side effects when taken in excess.
Another common mistake many people make is with “Carbo-Loading” where athletes will fill up with carbohydrates a few days before the race to give themselves enough fuel particularly in a long race such as a triathlon, marathon like Two Oceans or cycle race such as the Argus. Having completed many strenuous triathlons including one of the toughest races in the world, Half Iron Man, Pippa has more than her fair share of knowledge when it comes to getting race ready:
“The latest research shows that carbohydrate loading should be done 36 to 24 hours before endurance events. I think most people see this as a small window period to gorge themselves on all the “forbidden” foods. I increase my carbohydrate intake before an endurance event but I don’t rely on this for the perfect race. My strategy is to provide enough fuel to my muscles during the race or long training sessions and maintain hydration, and of course to recover well.”
NoMU Sugar-Free Hot Chocolate
Although she plays by the rules and ensures she has enough of the right kind of fuel to keep her going in races, everyone does like to treat themselves every now and then, especially in the throws of a cold winter. Pippa’s all time favorite feel-good winter snack is indulging in some Lindt chocolate and Red wine but for a guilt-free pleasure she also enjoys some NoMU Sugar-free Hot Chocolate, which seems to be a popular favorite among the dietitians so far.
If you are interested in finding out more about Sports Nutrition, Pippa has written three articles around the subject particularly relating to her opinions on Supplements taken by rugby players, promoting recovery after a workout and the dietary requirements rugby players need to keep up their strength, power and speed. You can take a look at these articles HERE.