Apex Nutrition is thrilled to offer this comprehensive and accurate Sports Nutrition analysis as a free service to Endurance Athletes. Take a few minutes to determine if you are meeting all your Training Nutrition, Daily Nutrition, and Supplement needs for optimal performance, recovery, health, metabolism, and wellness. If not, don't worry as Apex Nutrition & Kelli, RD can surely help! If you find you could use a little direction from Apex's instant download ebook Fuel Right, a completely customized package, and/or Nutrition Coaching with Kelli, RD, simply go to "Get Started" and get started today!
There are many habits that make up a healthy everdyday diet, optimal metabolism, and successful training nutrition. To Fuel Your Training and Nourish Your Body every day, it's important to put all the pieces together consistently. To gain a firm understanding of Training Nutrition & Daily Nutrition, please download & read my FREE report Everyday Nutrition vs. Training Nutrition if you have not already. For Optimal Health and Optimal Training, remember, you've gotta keep 'em separated! Then, answer the following questions to get an analysis of your current eating and fueling habits:
First, let's start with BMI. Although it's not fool-proof, as it doesn't take muscle mass vs. fat mass into account, it can give you a good idea of where you stand with chronic disease risk based on your weight and height. Take a look and deterimine if you need or want to lose weight. You're answer to this should influence your Training Nutrition strategy...
Please enter your:
& Height: Ft. In.
Your Body Mass Index is:
Your BMI Category is:
Training Nutrition refers to what you eat and/or drink immediately before, during, and immediately after training. The whole purpose of it is to improve performance, improve how you feel while you perform, improve health while you perform, and to replenish the glycogen you've used afterwards so that you can continue to improve in subsequent trainings.
We started with BMI so that you can decide your main goals with training nutrition. If your main goal is to improve as an athlete, you should use Training Nutrition to its fullest. If your main goal is to lose fat, you'll have to back off Training Nutrition, just slightly, so that you're not getting in too many carbohydrates (still most of your calorie and carb deficit for weight loss should come from Daily Nutrition). If you want to lose fat while improving as an athlete, I recommend using Training Nutrition to its fullest and really "tightening" up with Daily Nutrition.
Pre-Training FuelNothing: Choose NOT to eat/drink in this time period to avoid stomach cramps, feeling heavy, etc..
What best describes your training fuel strategy 30-60 minutes before training?:
Eat regular meal with carbohydrates, protein, fats, etc..
Eat healthy, whole-food, high-fiber snack.
Eat quick-digesting carbohydrates or sports nutrition foods.
During-Training FuelI choose not to drink or eat anything unless training is longer, 2 or 3+ hours duration.
Which best describes your training fuel strategy for sessions that last longer than 60 minutes (choose all that apply)?:
Water (no carbs) with electrolytes.
Sports drinks (with electrolytes & carbs) and gels.
Any foods including nuts, trail mix, beef jerky, etc..
Quick digesting sports nutrition foods such as Clif bars, power bars, sports beans, Honey Stinger Products, etc..
How much fluid, grams of electrolytes & grams of carbs do you aim for per hour of training when training 60 minutes or more (Choose all that apply)?
Up to 16 oz. fluid
16 - 32 oz. fluid.
Whatever electrolytes come in sports drinks/gels/foods.
Whatever amount of electrolytes come in sodium pills, electrolyte pills, NUUN tablets, S-caps, or Camelbak Elixir (or products like them).
Up to 30 grams carbs per hour.
30+ grams carbs per hour.
What best describes your training fuel strategy during Training that lasts longer than 60 minutes?:
Sports Drink or Commerical Recovery Drink.
Whatever I can get my hands on.
My next meal.
Protein perdominantly or only (protein shake).
Carbohydrates only: Fruit, gels, sports drinks, etc.
Carbs & Protein: Chocolate Milk, Endurox Recovery, Smoothie, Other.
Eating Pattern:Skip breakfast, eat 2 meals per day with or without snacks between.
Although calories have a big influence on weight changes, a healthy eating pattern also plays a large role. It can influence the amount of calories that are stored instead of burned and even encourage your metabolism to burn faster. Which best describes your current eating pattern (choose one)?
Eat very little during the daytime and overeat in the evening.
Eat 3 meals (including breakfast), little or no snacks.
Eat 3 meals per day (including breakfast), eat uncontrolled amounts of snacks between meals.
Eat 3 meals per day + 2-3 portion-controlled snacks.
Carbohydrates and Fiber:
Carbohydrates are a very important nutrient that provides energy, fiber, vitamins, and minerals. Choosing the right types of carbohydrates in the correct portions is a key to healthy eating and healthy blood sugars (especially if you are trying to lose fat). More than that, making sure you get enough fiber can decrease the amount of calories that are stored rather than burned and plays a vital rule in overall weight maintenance and health. Which best describes your grain intake (choose one)? (Grains include: wheat, barley, rye, oats, rice, sorghum, millets, triticale, buckwheat, quinoa, fonio, and products made from them)
I only choose 100% whole grain products.
I choose some whole grain products and some refined-grain products.
I choose mostly refined-grain products.
I avoid eating grain products.
Fiber is very important for overall health and I consider it to be the foundation of preventative nutrition. It keeps your gut healthy, which keeps your whole body healthy. It can help reduce weight gain, cholesterol, and spikes in blood sugar. How many servings of whole grains, beans, legumes, fruits, vegetables, nuts, and seeds do you eat each day?
Sugar intake has a significant effect on metabolism. It is digested very quickly and requires an increased insulin secretion which can lead to insulin resistance and dysfunctional metabolism if overeaten or eaten at the wrong times (if you’re an avid athlete, it’s possible to “use” sugar at specific times to fuel your body without detriment) . While sugar can be part of a small treat every day, it should be eaten with caution. It’s important to realize that foods marketed as “healthy,” low-fat, or fat-free often have increased sugar. Even a healthy diet that includes all the “right” nutrients can be ruined with too much sugar. What are the primary sources of sugar in your diet (choose all that apply):
Table sugar - added to foods & drinks
"Dessert Foods" such as baked goods, candy, ice-cream, popsicles, etc.
Juice, sodas, sweetened tea, dessert coffees (such as mochas), hot chocolate, sports drinks
Fruit - Fresh, Frozen, Canned, or Pureed (applesauce)
Sugar substitutes: Sucralose (Splenda) and/or products that contain it.
Sugar substitutes: Aspartame or saccharin and/or products that contain it
I do not use any sugar sources listed.
When striving to eat a healthy diet, it can be confusing to sort through healthy and unhealthy fats. Some fats, such as omega-3 fats and those used in Mediterranean Diets, improve cholesterol levels, reduce risk of disease, and improve health. Other, natural fats, contribute to hormone balance, good brain function and mood, and adequate vitamin and mineral absorption. In fact, some types of fats may even increase your metabolic rate by increasing fat cell breakdown and use. On the other hand, “processed” fats typically wreak havoc on our cells and our health. What type (s) of fat do you use to cook and/or bake (choose all that applies)?
Canola Oil, Soybean Oil, Corn Oil, Vegetable Oil
Peanut, Sunflower, or other Nut/Seed Oil
Coconut Milk/Coconut Oil
Margarines without hydrogenated oils (such as Smart Balance)
Vegetable Shortening, such as Crisco
Lard and/or Bacon Grease
Animal Fats on Meats
I do not use any of the fats listed
How many times per week do you eat the following:
Although they were once thought to be a healthy alternative to natural, saturated fats, time has proven that our man-made chemical fats are very detrimental to our health, hearts, and metabolisms. And, now, they can be found in most any non-natural food source. Which best describes your intake of snack and processed foods (choose one)?
I do not eat processed foods such as chips, crackers, microwave popcorn, margarine, etc.
I only eat processed foods that do not contain transfats.
I seldom eat processed foods that contain transfats.
I often eat processed foods that contain transfats.
I do not worry about the transfat level in the processed foods I eat.
Sodium is found in many foods and acts as a preservative and flavor-enhancer. Although these properties make it appealing, it can also contribute to high blood pressure. The recommended upper limit for healthy adults is 2300 mg of sodium per day, and those with high blood pressure may need to further reduce it to less than 1500 mg per day. What are the main sources of sodium in your diet (choose all that apply)?
Table salt, added to foods during or after cooking:
Store bought salad dressings, marinades, and/or other condiments:
Canned tomato products, vegetables, soups, etc (excluding those labeled low-sodium):
Snack foods such as chips, crackers, salted popcorn, etc.:
Boxed meal products such as Hamburger Helper, Macaroni and Cheese, Frozen TV Dinners, Flavored Rice/Couscous, etc:
Calcium, whether from dairy products or supplements, is very important for bone health, nervous system health, and healthy weight maintenance. How many servings of the following do you get everyday:
Fluids and Hydration
Many adults do not get enough daily fluid and are in a chronic stage of dehydration which may lead to headaches, digestion issues, and fatigue. What's more, if an endurance athlete is chronically dehydrated, he or she will begin each training in a hole. Your body is made up of mostly water and drinking enough will help you fight off food cravings, flush your body, and keep you regular. It also has a direct impact on training. Which best describes your daily intake of fluids (choose one):
0-32 oz. of fluid
33-64 oz. of fluid
64+ oz. of fluid
0-2 drinks per week
3-4 drinks per week - all at one time
5+ drinks per week - all at one time
1-2 drinks per day 3 or more days/week
3+ drinks per day 3 or more days/week
Which supplements do you take consistently?
I do not take any supplements consistently.
Vitamin D and/or Calcium
Other Vitamins & Minerals
Thank you for completing this comprehensive Sports Nutrition analysis from Apex Nutrition! As you review your results, don't become overwhelmed if you have a lot of changes to make. Apex Nutrition & Kelli, RD can surely help! If you find you could use a little direction from Apex's instant download ebook Fuel Right, a completely customized package, and/or Nutrition Coaching with Kelli, RD, simply go to "Get Started" and get started today!