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:
BMI Calculation:
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:
Weight:
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& Height:
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Your Body Mass Index is:
Your BMI Category is:
Training Nutrition
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 Fuel
What best describes your training fuel strategy 30-60 minutes before training?: No Strategy.
You're missing a great opportunity to improve your performance and stamina by not consistenlty including a pre-traininng fuel strategy. It's important to give your body the nutrients it can use immediately before any meaningful trainng or competition. To start, make sure you are well hydrated. You can usually drink regularly up to 1 hour before training, and then continue to sip (with full filling your bladder) until 30 or 15 minutes out (make sure to use the restroom before you hit the road). Additionally, your body can use some quick acting carbs. If it's 30-60 minutes out, eat a small amount of carbohydrates that are easy-to-digest (banana, 1/2 bagel with honey, Clif Bar, etc). If it's only 15 minutes out or so, eat something quicker like a gel packet. As far as meals with healthy "whole foods" before training: These should be eaten 2-3 hours out to give your body ample time for digestion so that you can actually use the nutrients for energy and so that you don't run a high risk of stomach issues. If your main goal is to lose fat, simply use an easy to digest "normal" snack 60 to 90 minutes out instead of an extra "pre-training snack."
You're missing a great opportunity to improve your performance and stamina by not consistenlty including a pre-traininng fuel strategy. It's important to give your body the nutrients it can use immediately before any meaningful trainng or competition. To start, make sure you are well hydrated. You can usually drink regularly up to 1 hour before training, and then continue to sip (with full filling your bladder) until 30 or 15 minutes out (make sure to use the restroom before you hit the road). Additionally, your body can use some quick acting carbs. If it's 30-60 minutes out, eat a small amount of carbohydrates that are easy-to-digest (banana, 1/2 bagel with honey, Clif Bar, etc). If it's only 15 minutes out or so, eat something quicker like a gel packet. As far as meals with healthy "whole foods" before training: These should be eaten 2-3 hours out to give your body ample time for digestion so that you can actually use the nutrients for energy and so that you don't run a high risk of stomach issues. If your main goal is to lose fat, simply use an easy to digest "normal" snack 60 to 90 minutes out instead of an extra "pre-training snack."
You're potentially missing a great opportunity to improve your performance and stamina by not giving your body the right nutrients within your pre-traininng fuel strategy. Meals with healthy "whole foods" before training should be consumed 2-3 hours out to give your body ample time for digestion so that you can actually use the nutrients for energy and so that you don't run a high risk of stomach issues. It's important to give your body the nutrients it can use immediately before any meaningful trainng or competition. To start, make sure you are well hydrated. You can usually drink regularly up to 1 hour before training, and then continue to sip (with full filling your bladder) until 30 or 15 minutes out (make sure to use the restroom before you hit the road). Additionally, your body can use some quick acting carbs. If it's 30-60 minutes out, eat a small amount of carbohydrates that are easy-to-digest (banana, 1/2 bagel with honey, Clif Bar, etc). If it's only 15 minutes out or so, eat something quicker like a gel packet. If your main goal is to lose fat, simply use an easy to digest "normal" snack 60 to 90 minutes out instead of an extra "pre-training snack."
You're potentially missing a great opportunity to improve your performance and stamina by not giving your body the right nutrients within your pre-traininng fuel strategy. Meals with healthy "whole foods" and especially those high in fiber should be consumed 2-3 hours out to give your body ample time for digestion so that you can actually use the nutrients for energy and so that you don't run a high risk of stomach issues. It's important to give your body the nutrients it can use immediately before any meaningful trainng or competition. To start, make sure you are well hydrated. You can usually drink regularly up to 1 hour before training, and then continue to sip (with full filling your bladder) until 30 or 15 minutes out (make sure to use the restroom before you hit the road). Additionally, your body can use some quick acting carbs. If it's 30-60 minutes out, eat a small amount of carbohydrates that are easy-to-digest (banana, 1/2 bagel with honey, Clif Bar, etc). If it's only 15 minutes out or so, eat something quicker like a gel packet. If your main goal is to lose fat, simply use an easy to digest "normal" snack 60 to 90 minutes out instead of an extra "pre-training snack."
Great! You're making the most of this opportunity to improve your performance and stamina by consistenlty including a smart pre-traininng fuel strategy. It's important to give your body the nutrients it can use immediately before any meaningful trainng or competition. To start, make sure you are well hydrated. You can usually drink regularly up to 1 hour before training, and then continue to sip (with full filling your bladder) until 30 or 15 minutes out (make sure to use the restroom before you hit the road). Additionally, your body can use some quick acting carbs. If it's 30-60 minutes out, eat a small amount of carbohydrates that are easy-to-digest (banana, 1/2 bagel with honey, Clif Bar, etc). If it's only 15 minutes out or so, eat something quicker like a gel packet. As far as meals with healthy "whole foods" before training: These should be eaten 2-3 hours out to give your body ample time for digestion so that you can actually use the nutrients for energy and so that you don't run a high risk of stomach issues. If your main goal is to lose fat, simply use an easy to digest "normal" snack 60 to 90 minutes out instead of an extra "pre-training snack."
During-Training Fuel
Which best describes your training fuel strategy for sessions that last longer than 60 minutes (choose all that apply)?: No Strategy.
Oops - you're missing a great opportunity to improve your performance and stamina by not consistenlty including a during-training fuel strategy. It's important to give your body the nutrients it can use during any meaningful training or competition. Here's what it can use: easy-to-digest fluids, carbs, and lytes. If longer than 3 hours, you can add some easy-to-digest proteins and fats. Since "quick carbs" can hit your blood stream within 15 minutes of when they are consumed, they can give your body an efficient energy source as long as you consume them in a steady manner. And, since you lose fluid and lytes as you train, and they have a direct effect on your performance, it's crucial to replenish them as you go. Most proteins (excluding small amounts of individual amino acids and whey isolate) and fats take longer to digest, so there not a lot of point to consuming them for shorter outings - and, they will increase your risk of stomach issues. Small amounts of protein within a Performance food such as those in a Clif Bar or 4:1 ratio carbs to protein drink are great. However, don't count on protein foods like nuts, beef jerky, etc to help you in any short time frame (less than 3 hours). If your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs. For more information on including electrolytes and carbs with fluids, download and read my Hydration Report. Give your body what it needs and you'll train better, feel better, and not have to worry about adverse stomach issues.
You're missing a great opportunity to improve your performance and stamina by not consistenlty including a during-training fuel strategy on rides between 1 and 3 hours. It's important to give your body the nutrients it can use during any meaningful training or competition. Here's what it can use: easy-to-digest fluids, carbs, and lytes. If longer than 3 hours, you can add some easy-to-digest proteins and fats. Since "quick carbs" can hit your blood stream within 15 minutes of when they are consumed, they can give your body an efficient energy source as long as you consume them in a steady manner. And, since you lose fluid and lytes as you train, and they have a direct effect on your performance, it's crucial to replenish them as you go. Most proteins (excluding small amounts of individual amino acids and whey isolate) and fats take longer to digest, so there not a lot of point to consuming them for shorter outings - and, they will increase your risk of stomach issues. Small amounts of protein within a Performance food such as those in a Clif Bar or 4:1 ratio carbs to protein drink are great. However, don't count on protein foods like nuts, beef jerky, etc to help you in any short time frame (less than 3 hours). If your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs. For more information on including electrolytes and carbs with fluids, download and read my Hydration Report. Give your body what it needs and you'll train better, feel better, and not have to worry about adverse stomach issues.
You're missing a great opportunity to improve your performance and stamina by not consistenlty including a during-traininng fuel strategy. It's important to give your body the nutrients it can use during any meaningful training or competition. Here's what it can use: easy-to-digest fluids, carbs, and lytes. If longer than 3 hours, you can add some easy-to-digest proteins and fats. Since "quick carbs" can hit your blood stream within 15 minutes of when they are consumed, they can give your body an efficient energy source as long as you consume them in a steady manner. And, since you lose fluid and lytes as you train, and they have a direct effect on your performance, it's crucial to replenish them as you go. Most proteins (excluding small amounts of individual amino acids and whey isolate) and fats take longer to digest, so there not a lot of point to consuming them for shorter outings - and, they will increase your risk of stomach issues. Small amounts of protein within a Performance food such as those in a Clif Bar or 4:1 ratio carbs to protein drink are great. However, don't count on protein foods like nuts, beef jerky, etc to help you in any short time frame (less than 3 hours). If your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs. For more information on including electrolytes and carbs with fluids, download and read my Hydration Report. Give your body what it needs and you'll train better, feel better, and not have to worry about adverse stomach issues.
Oops - you're missing a great opportunity to improve your performance and stamina by not consistenlty including a more effective during-training fuel strategy. It's important to give your body the nutrients it can use during any meaningful training or competition. Here's what it can use: easy-to-digest fluids, carbs, and lytes. If longer than 3 hours, you can add some easy-to-digest proteins and fats. Since "quick carbs" can hit your blood stream within 15 minutes of when they are consumed, they can give your body an efficient energy source as long as you consume them in a steady manner. And, since you lose fluid and lytes as you train, and they have a direct effect on your performance, it's crucial to replenish them as you go. Most proteins (excluding small amounts of individual amino acids and whey isolate) and fats take longer to digest, so there not a lot of point to consuming them for shorter outings - and, they will increase your risk of stomach issues. Small amounts of protein within a Performance food such as those in a Clif Bar or 4:1 ratio carbs to protein drink are great. However, don't count on protein foods like nuts, beef jerky, etc to help you in any short time frame (less than 3 hours). If your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs. For more information on including electrolytes and carbs with fluids, download and read my Hydration Report. Give your body what it needs and you'll train better, feel better, and not have to worry about adverse stomach issues.
Great choice - you are taking advantage of your opportunity to improve your performance and stamina by consistenlty including a during-training fuel strategy. It's important to give your body the nutrients it can use during any meaningful training or competition. Here's what it can use: easy-to-digest fluids, carbs, and lytes. If longer than 3 hours, you can add some easy-to-digest proteins and fats. Since "quick carbs," like those in your sports drink and gels, can hit your blood stream within 15 minutes of when they are consumed, they can give your body an efficient energy source as long as you consume them in a steady manner. And, since you lose fluid and lytes as you train, and they have a direct effect on your performance, it's crucial to replenish them as you go. Most proteins (excluding small amounts of individual amino acids and whey isolate) and fats take longer to digest, so there not a lot of point to consuming them for shorter outings - and, they will increase your risk of stomach issues. Small amounts of protein within a Performance food such as those in a Clif Bar or 4:1 ratio carbs to protein drink are great. However, don't count on protein foods like nuts, beef jerky, etc to help you in any short time frame (less than 3 hours). If your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs. For more information on including electrolytes and carbs with fluids, download and read my Hydration Report. Give your body what it needs and you'll train better, feel better, and not have to worry about adverse stomach issues.
It's good that you're trying to including fuel, but you may be using the wrong ones if your sessions are less than 3 hours. It's important to give your body the nutrients it can use during any meaningful training or competition. Here's what it can use: easy-to-digest fluids, carbs, and lytes. If longer than 3 hours, you can add some easy-to-digest proteins and fats. Since "quick carbs" can hit your blood stream within 15 minutes of when they are consumed, they can give your body an efficient energy source as long as you consume them in a steady manner. And, since you lose fluid and lytes as you train, and they have a direct effect on your performance, it's crucial to replenish them as you go. Most proteins (excluding small amounts of individual amino acids and whey isolate) and fats take longer to digest, so there not a lot of point to consuming them for shorter outings - and, they will increase your risk of stomach issues. Small amounts of protein within a Performance food such as those in a Clif Bar or 4:1 ratio carbs to protein drink are great. However, don't count on protein foods like nuts, beef jerky, etc to help you in any short time frame (less than 3 hours). If your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs. For more information on including electrolytes and carbs with fluids, download and read my Hydration Report. Give your body what it needs and you'll train better, feel better, and not have to worry about adverse stomach issues.
Great choices as long as you're also incluidng fliuds and lytes. It's important to give your body the nutrients it can use during any meaningful training or competition. Here's what it can use: easy-to-digest fluids, carbs, and lytes. If longer than 3 hours, you can add some easy-to-digest proteins and fats. Since "quick carbs" can hit your blood stream within 15 minutes of when they are consumed, they can give your body an efficient energy source as long as you consume them in a steady manner. And, since you lose fluid and lytes as you train, and they have a direct effect on your performance, it's crucial to replenish them as you go. Most proteins (excluding small amounts of individual amino acids and whey isolate) and fats take longer to digest, so there not a lot of point to consuming them for shorter outings - and, they will increase your risk of stomach issues. Small amounts of protein within a Performance food such as those in a Clif Bar or 4:1 ratio carbs to protein drink are great. However, don't count on protein foods like nuts, beef jerky, etc to help you in any short time frame (less than 3 hours). If your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs. For more information on including electrolytes and carbs with fluids, download and read my Hydration Report. Give your body what it needs and you'll train better, feel better, and not have to worry about adverse stomach issues.
During-Training Amounts
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)? No Idea/Strategy.
Not only do you need to consume carbs, lytes, and fluid, you need to get the right amounts. To start, aim for 16-32 oz. of fluid per hour. I know, this may seem like a lot. If you're a runner and can't carry that much, get what you can. To dial in on exactly how much fluid you need for a given training, weigh yourself (naked) immediately before and immediatley after training, whatever you lose in that time period is all fluid loss. For optimal performance, try to replenish 75% of this during training, and then the rest immediately afterwards. Then, during any intense and/or high-temp/humidty training, you also need significantly intake of electrolytes. Aim for 400-700 mg sodium per hour, 100-200 mg potassium per hour, 60-80 mg calcium per hour, and 30-40 mg magnesium per hour. For carbs, your body can use ~40-60 grams per hour. This will not meet your calorie needs (that's not the point), but will give you an efficient energy source. You can also try drinks with a 4:1 carb to protein ratio to utilize quick protein at the same time. For sessions lasting more than 3 hours, more "solid" foods that have small amounts of protein and fat (but still easy to digest: ex - Clif Bar/PowerBar/Honey Stinger Bar), can help you eliminate that hollow-stomach-nausea feeling and provide extra calories. Again, if your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs.
This is a great start, and depending on what type of fluid, may be all you need. Not only do you need to consume carbs, lytes, and fluid, you need to get the right amounts. To start, aim for 16-32 oz. of fluid per hour. To dial in on exactly how much fluid you need for a given training, weigh yourself (naked) immediately before and immediatley after training, whatever you lose in that time period is all fluid loss. For optimal performance, try to replenish 75% of this during training, and then the rest immediately afterwards. Then, during any intense and/or high-temp/humidty training, you also need significantly intake of electrolytes. Aim for 400-700 mg sodium per hour, 100-200 mg potassium per hour, 60-80 mg calcium per hour, and 30-40 mg magnesium per hour. For carbs, your body can use ~40-60 grams per hour. This will not meet your calorie needs (that's not the point), but will give you an efficient energy source. You can also try drinks with a 4:1 carb to protein ratio to utilize quick protein at the same time. For sessions lasting more than 3 hours, more "solid" foods that have small amounts of protein and fat (but still easy to digest: ex - Clif Bar/PowerBar/Honey Stinger Bar), can help you eliminate that hollow-stomach-nausea feeling and provide extra calories. Again, if your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs.
This is a great start, but unfortunately, the lytes in commercial products generally fall way below physiological needs. If you're a serious athlete engaging in intense training and/or high-temp/humidty training, you need a significant intake of electrolytes. Aim for 400-700 mg sodium per hour, 100-200 mg potassium per hour, 60-80 mg calcium per hour, and 30-40 mg magnesium per hour. Also, aim for 16-32 oz. of fluid per hour. I know, this may seem like a lot. If you're a runner and can't carry that much, get what you can. To dial in on exactly how much fluid you need for a given training, weigh yourself (naked) immediately before and immediatley after training, whatever you lose in that time period is all fluid loss. For optimal performance, try to replenish 75% of this during training, and then the rest immediately afterwards. For carbs, your body can use ~40-60 grams per hour. This will not meet your calorie needs (that's not the point), but will give you an efficient energy source. You can also try drinks with a 4:1 carb to protein ratio to utilize quick protein at the same time. For sessions lasting more than 3 hours, more "solid" foods that have small amounts of protein and fat (but still easy to digest: ex - Clif Bar/PowerBar/Honey Stinger Bar), can help you eliminate that hollow-stomach-nausea feeling and provide extra calories. Again, if your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs.
This is a great start, but unfortunately, the lytes in commercial products generally fall way below physiological needs. If you're a serious athlete engaging in intense training and/or high-temp/humidty training, you need a significant intake of electrolytes. Aim for 400-700 mg sodium per hour, 100-200 mg potassium per hour, 60-80 mg calcium per hour, and 30-40 mg magnesium per hour. Also, aim for 16-32 oz. of fluid per hour. I know, this may seem like a lot. If you're a runner and can't carry that much, get what you can. To dial in on exactly how much fluid you need for a given training, weigh yourself (naked) immediately before and immediatley after training, whatever you lose in that time period is all fluid loss. For optimal performance, try to replenish 75% of this during training, and then the rest immediately afterwards. For carbs, your body can use ~40-60 grams per hour. This will not meet your calorie needs (that's not the point), but will give you an efficient energy source. You can also try drinks with a 4:1 carb to protein ratio to utilize quick protein at the same time. For sessions lasting more than 3 hours, more "solid" foods that have small amounts of protein and fat (but still easy to digest: ex - Clif Bar/PowerBar/Honey Stinger Bar), can help you eliminate that hollow-stomach-nausea feeling and provide extra calories. Again, if your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs.
This is a great start, but you are just a little low on carbs. Not only do you need to consume carbs, lytes, and fluid, you need to get the right amounts. To start, aim for 16-32 oz. of fluid per hour. To dial in on exactly how much fluid you need for a given training, weigh yourself (naked) immediately before and immediatley after training, whatever you lose in that time period is all fluid loss. For optimal performance, try to replenish 75% of this during training, and then the rest immediately afterwards. Then, during any intense and/or high-temp/humidty training, you also need significantly intake of electrolytes. Aim for 400-700 mg sodium per hour, 100-200 mg potassium per hour, 60-80 mg calcium per hour, and 30-40 mg magnesium per hour. For carbs, your body can use ~40-60 grams per hour. This will not meet your calorie needs (that's not the point), but will give you an efficient energy source. You can also try drinks with a 4:1 carb to protein ratio to utilize quick protein at the same time. For sessions lasting more than 3 hours, more "solid" foods that have small amounts of protein and fat (but still easy to digest: ex - Clif Bar/PowerBar/Honey Stinger Bar), can help you eliminate that hollow-stomach-nausea feeling and provide extra calories. Again, if your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs.
This is a great start! Not only do you need to consume carbs, lytes, and fluid, you need to get the right amounts. To start, aim for 16-32 oz. of fluid per hour. To dial in on exactly how much fluid you need for a given training, weigh yourself (naked) immediately before and immediatley after training, whatever you lose in that time period is all fluid loss. For optimal performance, try to replenish 75% of this during training, and then the rest immediately afterwards. Then, during any intense and/or high-temp/humidty training, you also need significantly intake of electrolytes. Aim for 400-700 mg sodium per hour, 100-200 mg potassium per hour, 60-80 mg calcium per hour, and 30-40 mg magnesium per hour. For carbs, your body can use ~40-60 grams per hour. This will not meet your calorie needs (that's not the point), but will give you an efficient energy source. You can also try drinks with a 4:1 carb to protein ratio to utilize quick protein at the same time. For sessions lasting more than 3 hours, more "solid" foods that have small amounts of protein and fat (but still easy to digest: ex - Clif Bar/PowerBar/Honey Stinger Bar), can help you eliminate that hollow-stomach-nausea feeling and provide extra calories. Again, if your main goal is fat loss, you can stick to just fluids and lytes up to 2-3 hours, but you won't feel as good as you would or training as well without the carbs.
Recovery Fuel
What best describes your training fuel strategy during Training that lasts longer than 60 minutes?: Nothing.
If you want to feel good later, train well in subsequent trainings, and decrease your risk of overeating the rest of the day, make sure to include a recovery snack within 30 minutes of finishing your training session. You can be a little more lenient with these choices as you do not have to worry as much about stomach cramps. But, they should include fluid (replenish everything you've lost), 30+ grams of carbohydrates, and 10-20 grams of protein. Many times, it's simply a matter of planning ahead and having something ready. If you are trying to lose fat, simply "time" your next meal or snack within 30-60 minutes of finishing your training rather than adding an extra "recovery snack."
It's good that you're rehydrationg, but you need more. If you want to feel good later, train well in subsequent trainings, and decrease your risk of overeating the rest of the day, make sure to include a recovery snack within 30 minutes of finishing your training session. You can be a little more lenient with these choices as you do not have to worry as much about stomach cramps. But, they should include fluid (replenish everything you've lost), 30+ grams of carbohydrates, and 10-20 grams of protein. Many times, it's simply a matter of planning ahead and having something ready. If you are trying to lose fat, simply "time" your next meal or snakc within 30-60 minutes of finishing your training rather than adding an extra "recovery snack."
This is a great start, and may be all you needs it if includes some protein. If you want to feel good later, train well in subsequent trainings, and decrease your risk of overeating the rest of the day, make sure to include a recovery snack within 30 minutes of finishing your training session. You can be a little more lenient with these choices as you do not have to worry as much about stomach cramps. But, they should include fluid (replenish everything you've lost), 30+ grams of carbohydrates, and 10-20 grams of protein. Many times, it's simply a matter of planning ahead and having something ready. If you are trying to lose fat, simply "time" your next meal or snack within 30-60 minutes of finishing your training rather than adding an extra "recovery snack."
It's good that you're consuming something, but you also need to make sure it's nutrients you need. If you want to feel good later, train well in subsequent trainings, and decrease your risk of overeating the rest of the day, make sure to include a recovery snack within 30 minutes of finishing your training session. You can be a little more lenient with these choices as you do not have to worry as much about stomach cramps. But, they should include fluid (replenish everything you've lost), 30+ grams of carbohydrates, and 10-20 grams of protein. Many times, it's simply a matter of planning ahead and having something ready. If you are trying to lose fat, simply "time" your next meal or snack within 30-60 minutes of finishing your training rather than adding an extra "recovery snack."
This is fine as long as it includes the nutrients you need and it's consumed shortly after finishing training. If you want to feel good later, train well in subsequent trainings, and decrease your risk of overeating the rest of the day, make sure to include a recovery snack within 30 minutes of finishing your training session. You can be a little more lenient with these choices as you do not have to worry as much about stomach cramps. But, they should include fluid (replenish everything you've lost), 30+ grams of carbohydrates, and 10-20 grams of protein. Many times, it's simply a matter of planning ahead and having something ready. If you are trying to lose fat, simply "time" your next meal or snack within 30-60 minutes of finishing your training rather than adding an extra "recovery snack."
This is a good start, but you also need fluids and carbs. If you want to feel good later, train well in subsequent trainings, and decrease your risk of overeating the rest of the day, make sure to include a recovery snack within 30 minutes of finishing your training session. You can be a little more lenient with these choices as you do not have to worry as much about stomach cramps. But, they should include fluid (replenish everything you've lost), 30+ grams of carbohydrates, and 10-20 grams of protein. Many times, it's simply a matter of planning ahead and having something ready. If you are trying to lose fat, simply "time" your next meal or snakc within 30-60 minutes of finishing your training rather than adding an extra "recovery snack."
This is a great start, but you also need protein and fluid (if you're not already getting it). If you want to feel good later, train well in subsequent trainings, and decrease your risk of overeating the rest of the day, make sure to include a recovery snack within 30 minutes of finishing your training session. You can be a little more lenient with these choices as you do not have to worry as much about stomach cramps. But, they should include fluid (replenish everything you've lost), 30+ grams of carbohydrates, and 10-20 grams of protein. Many times, it's simply a matter of planning ahead and having something ready. If you are trying to lose fat, simply "time" your next meal or snakc within 30-60 minutes of finishing your training rather than adding an extra "recovery snack."
Great choices. If you want to feel good later, train well in subsequent trainings, and decrease your risk of overeating the rest of the day, make sure to include a recovery snack within 30 minutes of finishing your training session. You can be a little more lenient with these choices as you do not have to worry as much about stomach cramps. But, they should include fluid (replenish everything you've lost), 30+ grams of carbohydrates, and 10-20 grams of protein. Many times, it's simply a matter of planning ahead and having something ready. If you are trying to lose fat, simply "time" your next meal or snakc within 30-60 minutes of finishing your training rather than adding an extra "recovery snack."
Daily Nutrition
Since daily nutrition is more about wellness and health than training (serious athletes should take care of training nutrition needs with Training Nutrition), it applies to everyone whether interested in fat loss or not. In fact, Daily Nutrition should promote healthy energy levels, a healthy metabolism year and year, and overall healthy while reducing your risk of disease. Here's a few areas to consider:
Eating Pattern:
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.
You can do better than this! Your eating pattern would be greatly improved with consistent fuel during the day and lighter food intake in the evening. By eating most of your calories during the evening, you are setting yourself up for increased fat storage and low daily energy levels. Also, you are likely sabotaging your metabolism which makes it very difficult to lose weight or maintain a healthy weight. For the best metabolism, try eating 3 small meals per day and optionally, 2-3 small low-carb snacks per day. This style of eating 1) provides the opportunities to get in needed nutrients (like fiber, calcium, etc), 2) improves metabolism and energy levels, and 3) reduces the risk of being overly hungry at eating too much at once.
You can do better than this! In fact, you can make big improvements by adding breakfast and keeping most of your caloric intake earlier in the day. For Optimal metabolism, try eating 3 small meals per day and optionally, 2-3 small low-carb snacks per day. This style of eating 1) provides the opportunities to get in needed nutrients (like fiber, calcium, etc), 2) improves metabolism and energy levels, and 3) reduces the risk of being overly hungry at eating too much at once. Furthermore, more fuel during the day and lighter food intake in the evening may decrease your fat storage and improve your daily energy levels. By eating only a couple times per day, you are likely tanking your metabolism which makes it very difficult to lose weight or maintain a healthy weight.
It's a good start, but you are potentially impairing your metabolism because you are never giving your body a chance to go without food or drink. This usually means a constant flow of insulin (which promotes fat storage). For optimal metabolism, try eating 3 small meals per day and optionally, 2-3 small low-carb snacks per day. This style of eating 1) provides the opportunities to get in needed nutrients (like fiber, calcium, etc), 2) improves metabolism and energy levels, and 3) reduces the risk of being overly hungry at eating too much at once. On the other hand, uncontrolled snacking sets you up for fat-storage and chronic overeating.
Your eating pattern is great. Since you eat a consistent breakfast and consistent, intentional snacks between meals, you are likely giving your body good energy and maintaining a healthy metabolism. To maintain optimal metabolism, try eating 3 small meals per day and optionally, 2-3 small low-carb snacks per day. This style of eating 1) provides the opportunities to get in needed nutrients (like fiber, calcium, etc), 2) improves metabolism and energy levels, and 3) reduces the risk of being overly hungry at eating too much at once. Furthermore, more fuel during the day and lighter food intake in the evening may decrease your overall fat storage.
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.
Your grain choices are fine. You focus on healthy grains that provide fiber, vitamins, and minerals. Unlike refined grains, which work in your body the same way sugar does, whole grains are a healthy part of a balanced diet. However, if you are trying to lose fat, you do still have to pay attention to both the type and amounts of grains (even as an athlete you can't eat unlimited carbs!). In this case, try to minimize any grains at dinner, and include only 1 servings of grains (1/3-1/2 cooked grains, 1 slice bread, etc) at breakfast and lunch Instead, rely on fruits and starchy vegetables for other carbs and round out meals with more vegetables, proteins, and healthy fats.
Your grain choices are okay, but can be improved. Virtually all grain products can be found in their 100% whole grain form now. It is important to focus on healthy grains that provide fiber, vitamins, and minerals. Unlike refined grains, which work in your body the same way sugar does, whole grains are a healthy part of a balanced diet. And, if you are trying to lose fat, you do still have to pay attention to both the type and amounts of grains (even as an athlete you can't eat unlimited carbs!). In this case, try to minimize any grains at dinner, and include only 1 servings of grains (1/3-1/2 cooked grains, 1 slice bread, etc) at breakfast and lunch Instead, rely on fruits and starchy vegetables for other carbs and round out meals with more vegetables, proteins, and healthy fats.
Your grain choices need to be improved. Virtually all grain products can be found in their 100% whole grain form now. It is important to focus on healthy grains that provide fiber, vitamins, and minerals. Unlike refined grains, which work in your body the same way sugar does, whole grains are a healthy part of a balanced diet. And, if you are trying to lose fat, you do still have to pay attention to both the type and amounts of grains (even as an athlete you can't eat unlimited carbs!). In this case, try to minimize any grains at dinner, and include only 1 servings of grains (1/3-1/2 cooked grains, 1 slice bread, etc) at breakfast and lunch Instead, rely on fruits and starchy vegetables for other carbs and round out meals with more vegetables, proteins, and healthy fats.
As long as you are getting enough fiber from other sources (see next question), and your energy levels are good during the day and while training, this is fine. Make sure to get some carbs from vegetables, starchy vegetables, fruits, and dairy, and round out meals wtih proteins and healthy fats.
Fiber
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
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
Table sugar, like all other sources of refined carbohydrates, works its way through your digestive track very quickly, is absorbed 100% by your intestines, is carried by your bloodstream to your liver where it is packaged as blood glucose, and re-enters your bloodstream until insulin causes your cells to let it in for storage. Once insulin acts, any excess sugar that you’ve consumed is stored (usually as fat). Most all food, except fiber, goes through a similar process…the problem with refined sugar is the speed at which the process occurs. Since it is very quick, your body’s normal amount of “basal” insulin is not usually enough and your pancreas must send out an extra shot of insulin to help. The more insulin needed, the more glucose stored. A small amount of sugar is not necessarily too detrimental, but if your day includes sources of sugar (or refined grains, which act in the same way) throughout, your blood sugar and subsequent need for insulin will cause a roller coaster of energy levels and an increase in fat storage. The more insulin your body requires, the more insulin resistant cells can becomes (which, in turn, sets you up for more insulin secretion). For people more sensitive to refined carbohydrates, it can mean low energy levels, headaches, light-headedness, or otherwise “crash” after a refined carbohydrate source is eaten – this is not how you want to spend your day!
Treats made with sugar, like all other sources of refined carbohydrates, work their way through your digestive track very quickly, are absorbed 100% by your intestines, are carried by your bloodstream to your liver where they are packaged as blood glucose, and re-enter your bloodstream until insulin causes your cells to let it in for storage. Once insulin acts, any excess sugar that you’ve consumed is stored (usually as fat). Most all food, except fiber, goes through a similar process…the problem with refined sugar is the speed at which the process occurs. Since it is very quick, your body’s normal amount of “basal” insulin is not usually enough and your pancreas must send out an extra shot of insulin to help. The more insulin needed, the more glucose stored. A small, controlled treat (no more than one per day) is not necessarily too detrimental, but if your day includes sources of sugar (or refined grains, which act in the same way) throughout, your blood sugar and subsequent need for insulin will cause a roller coaster of energy levels and an increase in fat storage. The more insulin your body requires, the more insulin resistant cells can becomes (which, in turn, sets you up for more insulin secretion).For people more sensitive to refined carbohydrates, it can mean low energy levels, headaches, light-headedness, or otherwise “crash” after a refined carbohydrate source is eaten – this is not how you want to spend your day!
Sugary drinks (yes, even including 100% juice), like all other sources of refined carbohydrates, work their way through your digestive track very quickly, are absorbed 100% by your intestines, are carried by your bloodstream to your liver where they are packaged as blood glucose, and re-enter your bloodstream until insulin causes your cells to let it in for storage (from mouth to bloodstream can take as little as 15 minutes!). Once insulin acts, any excess sugar that you’ve consumed is stored (usually as fat). Most all food, except fiber, goes through a similar process…the problem with refined sugar is the speed at which the process occurs. Since it is very quick, your body’s normal amount of “basal” insulin is not usually enough and your pancreas must send out an extra shot of insulin to help. The more insulin needed, the more glucose stored. A small amount of 100% juice (4 oz./day) may have some health benefits, but consuming more than this tips the balance to where the bad outweighs the good (whole fruit is a much better choice because it contains natural sugars + fiber!). If your day includes sources of sugar (or refined grains, which act in the same way) throughout, your blood sugar and subsequent need for insulin will cause a roller coaster of energy levels and an increase in fat storage. The more insulin your body requires, the more insulin resistant cells can becomes (which, in turn, sets you up for more insulin secretion). For people more sensitive to refined carbohydrates, it can mean low energy levels, headaches, light-headedness, or otherwise “crash” after a refined carbohydrate source is eaten – this is not how you want to spend your day!
Of note, sports drinks are completely appropriate for athletes – if consumed immediately before, during, or immediately after training the sugar is burned for energy or used to replenish glycogen stores (if not in excess).
Fresh and Frozen fruit (without added sugars) is a great source of whole-food carbohydrates. Yes, it still contains natural sugars. However, since it is in whole form, it also contains fiber (similar to how whole grains contain starch + bran fiber). When compared to juice, it is a much better choice – for example, an orange contains 5-7 grams fiber, orange juice contains 0. Whole fruits are also great sources of vitamins, antioxidants, and phytochemicals (disease preventing/fighting components), which all work best together in whole form. Canned fruits, because they usually contain added sugar and/or juice are not good choices. Pureed fruits, such as applesauce, are good choices if they do not contain added sugar and have 2-5 gm fiber. If you are carbohydrate sensitive, or have been diagnosed with Pre-Diabetes, Diabetes, or Hypoglycemia, it is imperative to control your portion of whole fresh or frozen fruit (to just 1 serving at a time - 1 cup chopped, 1 baseball size, or 1/2 banana) and add a protein source.
If you use products with sucralose under the assumption that it is not harmful, you may still be risking your health. While sucralose itself has been found to be safe (and therefore the yellow packets are okay), it is often accompanied by acesulfame potassium in products, which may not be safe. So, avoiding natural sources of sugar is fine as long as you get nutrients from adequate vegetables and also avoid products potentially harmful chemicals (acesulfame potassium).
Aspartame and saccharin have been found to be detrimental to health in many studies. While some of the studies have been poorly designed and not reputable, others have been well-designed and provided evidence of harm. Instead of using these chemical, choose natural sugar sources such as whole fruit 2-3 times per day.
Avoiding sources of sugar can definitely do a body good as long as you’re careful. If you’re not consuming any fruit, you must make sure to get your 5 servings of fruits & vegetables from vegetables throughout the day. And, if you’re consuming sugar substitutes in place of sugar, you are possibly increasing your risk of some chronic diseases and cancer. If you use products with sucralose under the assumption that it is not harmful, you may still be risking your health. While sucralose itself has been found to be safe, it is often accompanied by acesulfame potassium, which may not be safe. So, avoiding sources of sugar is fine as long as you get nutrients from adequate vegetables and also avoid harmful substitutes.
Fats
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)?
Olive Oil
Olive Oil, especially extra-virgin, is one of the best fats you can use (mostly because of the polyphenols it contains, not the fats). Especially when used without heating (on cooked or raw vegetables, on bread, etc) it can increase metabolic rate by increasing fat cell breakdown. It may also reduce bad cholesterol, increase good cholesterol, reduce heart disease, reduce blood pressure, reduce breast cancer, improve blood sugar control in people with Diabetes, prevent bone loss, reduce belly fat accumulation and insulin insensitivity, and reduce risk for other degenerative diseases such as atherosclerosis, diabetes, asthma, colon cancer, and arthritis. It has anti-inflammatory properties, helps reduce free-radical damage, supports gut health, and may help you lose fat. However, it is best used within a healthy calorie level, not just added without regard to portion or total calories. It can be used in place of butter/margarine as a spread and to replace fats in cooked/baked foods. Of note, it is a good idea to keep it as less than 300 degrees F, though; as it can release harmful fumes above this temperature (all oils can release harmful fumes above their specific smoke point). One strategy for stir-frying is to stir-fry with broth, then add olive oil immediately after the dish is removed from heat.
Nut and Seed Oils are good fat choices (although unheated extra-virgin olive oil may have more health benefits). Generally, they contain high levels of monounsaturated fats, fat-soluble vitamins (such as vitamin E), and other health-promoting components. They have differing smoke points, and as with all oils, are best used unheated or only slightly heated (for the most health benefits and the least risk of releasing harmful fumes).
Nut and Seed Oils are good fat choices (although unheated extra-virgin olive oil may have more health benefits). Generally, they contain high levels of monounsaturated fats, fat-soluble vitamins (such as vitamin E), and other health-promoting components. They have differing smoke points, and as with all oils, are best used (for the most health benefits and the least risk of releasing harmful fumes) unheated or only slightly heated.
Flax oil may be a great fat choice as it is very high in the plant source of omega-3 fats, acid alpha-linolenic acid (presumptively, biologic precursor to omega-3 fatty acids found in fish, such as eicosapentaenoic acid). However, research is mixed as to whether flax oil has the same effect on health as the omega3 fats in fish oil (it was previously thought that the body converts ALA to DHA and EPA, but recent research does not support this hypothesis). Many of the other health attributes associated with flax have been confirmed using flaxseeds, not flax oil. Flax seeds, as a whole food, also contain fiber and lignans, which may reduce some cancers and provide all the health benefits of other fibers. For now, the best advice is to use Extra Virgin Olive Oil, Ground Flaxseeds, and Fish Oil for a myriad of benefits from fats.
Even though it is a saturated fat, and most saturated fats are detrimental to cholesterol levels, the medium chain triglycerides that make up extra virgin coconut oil and coconut milk are outstanding for your metabolism and health! In fact, many recent studies show a direct increase in resting metabolic rate, a decrease in insulin resistance, and an improvement in cholesterol with regular extra virgin coconut oil use. Of course, it important to stay far away from any partially hydrogenated coconut oils (often used in processed snack foods) and refined/bleached/deodorized coconut oil. Go for extra virgin coconut oil for a revved up metabolism and good health!
Although I don’t recommend over-eating butter, it’s fine to eat it within a healthy diet. It is a better option than margarine (even those that don’t contain hydrogenated oils). However, it’s not as good a choice as olive oil or organic coconut oil, so when you can use either of these, do! Olive oil can be used in baked goods, as a dressing on vegetables and grains, and, of course, for cooking (at lower temperatures). Organic coconut oil can be used for baking and at high temperatures in cooking. Although butter is fine here and there, it should not be your primary fat choice.
Margarines were created to replace butter when it was decided that butter’s saturated fats were detrimental to heart health. However, in order to make margarine, food scientists had to chemically alter the bonds of vegetable oil by adding hydrogen and create trans bonds from cis bonds (trans and cis refer to the structure of the bonds). As a result, they created transfats which are now known to be more detrimental to your heart health than the saturated fat they were trying to replace. Furthermore, they may even influence the insulin sensitivity of your cells, which directly impacts your metabolism. The bottom line: neither transfat-containing-margarine nor butter is a healthy fat choice. Instead, I recommend using extra virgin olive oil as your primary fat choice. (Of note, even foods that are labeled with 0 grams of transfat on the nutrition label may have transfats. Look in the ingredients list, if “hydrogenated oils” are listed, the food contains transfats.
Margarines were created to replace butter when it was decided that butter’s saturated fats were detrimental to heart health. However, in order to make original margarines, food scientists had to chemically alter the bonds of vegetable oil by adding hydrogen and create trans bonds from cis bonds (trans and cis refer to the structure of the bonds). As a result, they created transfats which are now known to be more detrimental to your heart health than the saturated fat they were trying to replace. Now, there are margarines that claim to not have transfat – and, some of them don’t. But, most still have a list of about 20-30 chemically altered components. The bottom line: natural is better than chemically altered (who knows what health problems are going to be associated with these components in 20 years?). Instead of any margarine, I recommend using extra virgin olive oil as your primary fat choice. (Of note, even foods that are labeled with 0 grams of transfat on the nutrition label may have transfats. Look in the ingredients list, if “hydrogenated oils” are listed, the food contains transfats.
Vegetable shortenings were created to replace lard when it was decided that lard’s saturated fats were detrimental to heart health. However, in order to make vegetable, food scientists had to chemically alter the bonds of vegetable oil by adding hydrogen and create trans bonds from cis bonds (trans and cis refer to the structure of the bonds). As a result, they created transfats which are now known to be more detrimental to your heart health than the saturated fat they were trying to replace. Furthermore, they may even influence the insulin sensitivity of your cells, which directly impacts your metabolism. The bottom line: vegetable shortening and lard are not healthy fat choices. Instead, I recommend use extra virgin olive oil as your primary fat choice. (Of note, even foods that are labeled with 0 grams of transfat on the nutrition label may have transfats. Look in the ingredients list, if “hydrogenated oils” are listed, the food contains transfats.
Although we all know people (especially in past generations who did not sit in front of a computer all day) who ate bacon every morning and cooked with lard, it is still not a healthy fat choice. Lard is a more “natural” product than margarine, so it’s true that it doesn’t have the bad transfats or other chemically-altered components. However, it is full of saturated fats that may not hurt you, but don’t help you as much as other fats can. Instead of using lard or bacon grease, I recommend using extra virgin olive oil or coconut oil as your primary fat choice.
It’s definitely a hot debate – do saturated animal fats cause high cholesterol and impaired health? Most current research, done over many years with lots of participants, conclude “no.” Animal fats have been villianized for years, but truly, most of our health ills come from being overweight and eating too many carbohydrates. When eating meat, you can choose lean most of the time with occasional high-fat natural pieces. Of course, fats from any seafood are very healthy choices and should not be minimized. With all animal products, buy organic, wild of grass-fed. I do not use any fats listed.
Although you may be operating under the assumption that avoiding all fats is a good thing, you’re missing out on an opportunity to give your body needed nutrients. Some fats, like the monounsaturated ones found in olive oil, help your body prevent many chronic diseases! When eaten unheated, it may actually reduce bad cholesterol, increase good cholesterol, reduce heart disease, reduce blood pressure, reduce breast cancer, improve blood sugar control in people with Diabetes, prevent bone loss, reduce belly fat accumulation and insulin insensitivity, and reduce risk for other degenerative diseases such as atherosclerosis, diabetes, asthma, colon cancer, and arthritis. It has anti-inflammatory properties, helps reduce free-radical damage, supports gut health, and may help you lose fat. Keep in mind, it is best used within a healthy calorie level, not just added without regard to portion or total calories. There are good fats and bad ones…so instead of avoiding all of them, choose to incorporate the good ones for optimal metabolism and wellness!
Omega-3 Fats
How many times per week do you eat the following:
Transfats
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.
Your transfat intake is likely low…which is great! Transfats are processed fats, usually not found in natural foods, which are linked to increased cholesterol levels and heart disease. Stick to natural snacks and foods and you will minimize your intake of transfats.
Your transfat intake may or may not be low enough. Processed foods that list 0 grams of transfat on the nutrition label still contain transfats if they list “partially hydrogenated oil” on the ingredients list. Transfats are processed fats, usually not found in natural foods, which are linked to increased cholesterol levels and heart disease. Furthermore, they may even influence the insulin sensitivity of your cells, which directly impacts your metabolism. Stick to natural snacks and foods, and you will minimize your intake of transfats.
Your transfat intake may or may not be low. Processed foods that list 0 grams of transfat on the nutrition label still contain transfats if they list “partially hydrogenated oil” on the ingredients list. Transfats are processed fats, not found in natural foods, which are linked to increased cholesterol levels and heart disease. Furthermore, they may even influence the insulin sensitivity of your cells, which directly impacts your metabolism. Stick to natural snacks and foods, and you will minimize your intake of transfats.
Unfortunately, your transfat intake is likely too high. Even processed foods that list 0 grams of transfat on the nutrition label still contain transfats if they list “partially hydrogenated oil” on the ingredients list. Transfats are processed fats, not found in natural foods, which are linked to increased cholesterol levels and heart disease. Furthermore, they may even influence the insulin sensitivity of your cells, which directly impacts your metabolism. Stick to natural snacks and foods, and you will minimize your intake of transfats.
Unfortunately, your transfat intake is likely too high. Even processed foods that list 0 grams of transfat on the nutrition label still contain transfat if they list “partially hydrogenated oil” on the ingredients list. Transfats are processed fats, not found in natural foods, which are linked to increased cholesterol levels and heart disease. Stick to natural snacks and foods, and you will minimize your intake of transfats.
Sodium:
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:
The addition of small amounts of table salt is not usually a problem for those with normal blood pressure who use fresh foods (ex: adding salt/pepper to fresh steamed broccoli) and do not consistently get large amounts of sodium from processed foods (canned, boxed, or fast foods). However, if you use large amounts of table salt and/or also include processed foods, you are likely getting too much sodium. Furthermore, those who already have high blood pressure should minimize all sources of sodium. As an alternative, try steadily decreasing added table salt as saltiness is usually an acquired taste. You can also use salt substitutes (such as Mrs. Dash) and other seasonings/herbs. One teaspoon of salt has ~2400 mg sodium, just above the upper level recommended for most healthy adults for an entire day.
Many condiments have high amounts of salt as they are designed to add flavor to foods. If they are being added to fresh foods, there are not other high sodium foods in the diet, and you have healthy blood pressure, it may be okay to include them. However, they should not be used if you also use other high-sodium foods and/or have high blood pressure. As an alternative, try making your own condiments and reduce the salt in the recipes (ex: homemade BBQ sauce or marinara sauce) or buy reduce-sodium varieties.
Many canned foods have high amounts of salt as because it is used as a preservative. These foods should be minimized. Replace regular-sodium canned items with reduced-sodium varieties when they are needed. And, try to use fresh or frozen vegetables instead of canned ones.
Many snack foods have high amounts of salt for preservation and flavor. These foods should be minimized as they have sodium AND other harmful ingredients such as transfats. In their place, snack on fresh, natural foods such as fruits, vegetables, yogurt, unsalted nuts, etc.
Almost all fast food is high in sodium. Additionally, it is usually high in undesirable fats and calories. Try to make easy meals at home instead of opting for fast foods. When it is needed, eat ?fresh? fast foods such as a healthy, vegetable-loaded sandwich or salad with grilled protein and a low-fat dressing.
Calcium
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
Your fluid intake is very low - most adults need ~64-80 oz. per day + more when they are exercising or live in humid/hot conditions.
Your alcohol intake is likely fine. You do not likely take in too many calories from alcohol or cause damage to your liver. However, since you do drink it inconsistently, you are not likely raising your good cholesterol as a result of alcohol intake. (This is not usually a problem, though, since you can raise it with cardiovascular exercise!)
Your alcohol intake is slightly high for one sitting. You may take in enough calories to sabotage any weight loss efforts and you may be at risk of damaging your liver. Your intake would be improved by cutting this amount down to 2 or less drinks at one time. And, since you drink it inconsistently, you are not likely raising your good cholesterol as a result of alcohol intake. (This is not usually a problem, though, since you can raise it with cardiovascular exercise!)
Your alcohol intake is too high for one sitting. You are likely taking in enough calories to sabotage any weight loss efforts and you may be at risk of damaging your liver. Your intake would be improved by cutting this amount down to 2 or less drinks at one time. Furthermore, this amount of alcohol can diminish your liver's ability to metabolize fat for up to 72 hours (and therefore, your ability to lose it). And, since you drink it inconsistently, you are not likely raising your good cholesterol as a result of alcohol intake. (This is not usually a problem, though, since you can raise it with cardiovascular exercise!)
Your alcohol intake is likely fine. As long as you take the alcohol calories into account with your eating plan, you will not likely take in too many calories from alcohol or cause damage to your liver. And, since you drink it consistently, you may be improving your good cholesterol as a result of alcohol intake. (You can also do this with cardiovascular exercise!)
Your alcohol intake is too high. You are likely taking in enough calories to sabotage any weight loss efforts and you may be at risk of damaging your liver. Your intake would be improved by cutting this amount down to 2 or less drinks at one time. Furthermore, high amounts of alcohol can diminish your liver's ability to metabolize fat (and therefore, you ability to lose it). Since you drink it consistently, you may be improving your good cholesterol as a result of alcohol intake. But, the bad far outweighs this positive when drinking this amount and you can also raise your "good cholesterol" with cardiovascular exercise!
Supplements
While I believe you should aim to get as many nutrietns as possible from whole-food sources, most endurane athltes need more than they can gt from food. As an endurance athlete, you have higher vitamin and mineral needs than a sedentary person, and it's crucial that you meet your body's needs. Chronic deficits can play out as fatigue, slow recovery, low enegy, illnesses, and specific ailments realted to each vitamin or mineral.
Unfortuanately, you may have some vitamin and mineral deficits. Generally, I recommend a multivitamin, adequate Vitamin D, adequate Calcium, fish oil, and for most female runners, iron. As much as possible, I recommend brands that are high-quality and free of unnecessary chemicals, additives, colorings etc.
This is a good start. Generally, I recommend a multivitamin, adequate Vitamin D, adequate Calcium, fish oil, and for most female runners, iron. As much as possible, I recommend brands that are high-quality and free of unnecessary chemicals, additives, colorings etc.
This is a good start. I recommend that most ahtletes aim for 1000 mg of calcium per day (calcium citrate or calcim carbonate) and 800-3000 IU of Vitamin D (D-3) each day. Additionally, I generally recommend a multivitamin, adequate Vitamin D, adequate Calcium, fish oil, and for most female runners, iron. As much as possible, I recommend brands that are high-quality and free of unnecessary chemicals, additives, colorings etc.
Great! For both overall wellness, a heatlhy metabolism, and for optimal performance and recovery, I recommend 1000-2000 mg of DHA and EPA (in combo) from fish oil each day. Additionally, I generally recommend a multivitamin, adequate Vitamin D, adequate Calcium, and for most female runners, iron. As much as possible, I recommend brands that are high-quality and free of unnecessary chemicals, additives, colorings etc.
If you have symtoms of low iron, are a female runner, a vegetarian endurance athlete, or have a history of low iron, I recommend iron supplmentation. Unfortunately, iron can be hard to absorb from foods. This issue is compounded for an endurance athlete who need greater amounts. If you suspect a lowiron level, get your sreum ferritin checked by your doctor. As an athlete, you want a level of at least 20 ng/mL and optimally 30 ng/mL or higher. If you need to supplemtn, use ferrous sulfate, in a time release form, and take it with a small amount of juice to increase absorption.
There are many other vitamin and mineral deficiencies that require supplementation. Many athletes take extra magnesium, calcium , and /or potassium for leg cramps. Others take glucosamine for joint issues. All of these and more can be effective on an individual basis.
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