ICYMI: Mortal Hydration products are soon going to be replacing Gatorade Endurance at an IRONMAN race near you. Gatorade (regular formula) will be available on North American courses, alongside Mortal Hydration samples, until the end of June. Starting in July, it's all Mortal Hydration, all the time. If you’re considering making changes to your nutrition plan because you intend on “living off the course” on race day, and you’ve heard that on-course nutrition is changing, I recommend keeping a troubleshooting guide handy. It pays to know how to adapt when things go sideways.

Before we dive into how to think about living off the course on race day depending on what’s on your course, we need to define a couple things. First “living off the course” means to me: getting all or most of your nutrition and hydration needs from products available at feed zones on the side of the course. Quick refresher: there are three primary constituents of solid endurance sport fueling: Carbs, sodium, and water. Carbs for energy. Sodium and water for hydration. One without the other does not lead to better hydration. You need to have both. And you need to have adequate hydration to be able to absorb your carbs. And, finally, you need to be consuming carbs to sustain your energy. These things all become increasingly true the longer the race goes beyond about two hours. Usually, feed zones have these things in abundance. Usually. And usually, they don’t have much else.

Here, I’ll hit you with the summary up front: if you’re living off the course with Mortal Hydration only, you’ll be disastrously under-carbed. Hypoglycemic. Hungry, shaky, and under-performing on the bike. Things will go from bad to worse on the run. But at least you’ll be hydrated! There is a fair amount of sodium, and if you’re trying to get a meaningful amount of carbs (energy) from Mortal, you’re going to be taking in plenty of sodium with even their low sodium mix (just over 400 mg sodium per 10 grams of carbs). Friendly reminder: you probably need a whole lot more than 30-40 g of carbs per hour for activities lasting longer than 3-4 hours. Try 80-120g per hour. Consuming less than half of what is needed for optimal energy maintenance is usually catastrophic. You’ve been warned.

If you opt instead to bring your own fuel concentrate or drink mixture on course, you’ll be able to custom blend it to whatever energetic hydration perfection you need. Home brew comes with the need to either carry powder with you, or concentrate one or more of your bottles with powder beforehand with your preferred ratio of carbs and sodium.

How many carbs? Well, there's a video for that.

And sodium.

When your gut is on the brink, the devil is in the details. And guts are usually on the brink, on race day. If you care about race performance, you’ll care about the details. So, let’s dive into strategy. Hang with me here. To do performance nutrition well, you’re going to need your calculator — or an app or coach that does all the math for you.

Our Race Day Scenario and Math

Let’s assume a 6-hour 70.3 goal. And it’s warm-but-not-hot. Call it 77°F for those of us in the northern hemispheres. I mention the duration of your race because exercise duration is the first thing that you should consider when you think about how much carbohydrate you need per hour. And your estimated thermal stress (how hot you’ll be) should be your next consideration because it informs you about how much fluid and sodium you’ll need to consume.

For math simplicity’s sake, I’m going to say we’re targeting 90g carbs per hour, 900 mg sodium per hour, and 900 mL fluid consumption per hour. Maybe it’s 700 mL in the first hour of the bike because it’s cooler then, but then it shifts to 1000-1100 mL in the final hour of three hours on the bike because the sun is starting to beat down. Then, your gut will only tolerate, say, 900 mL/hr on the run. That all adds up to a tidy 900 mL per hour. The rest of the consideration surrounds two golden questions:

How do I get my 90 grams of carbs per hour?
How do I get my 900 milligrams of sodium per hour?

Let’s be generous, and say in the real world, it’s your “A” race and you’ve got an estimated ±15% variance in what you can actually consume and get away with, without causing serious performance trouble. Higher consumption than that upper bound than that – ~105g/hr carbs or ~1100mg/hr sodium – and you get debilitating gut distress. Lower and you get either hypotensive from dehydration or low-energy and shaky from neurogenic hypoglycemia. That’s the scientific name for “I’m irritable, low-energy, possibly-crying, definitely shaky and maybe cold-sweating, probably starting to get ravenous” which comes from insufficient energy consumption. (In reality, you can probably overshoot sodium by as much as 30-50% and be okay. Do that with carbs, and you may be looking for the nearest restroom.)

And one more FYI before we get to the exactly how-to section: whether you’re targeting a 5-hour 70.3 or a 7-hour 70.3, your intake rates – per hour – might still be the same, so this example should hold for most folks. So, how do we get the necessary sodium and carbs by living off the course at our favorite long course triathlons? Let’s find out.

Hitting Performance Targets

For our scenarios, we are going to do a series of evaluation steps: first, we’re going to figure out how many servings of each product would need to be consumed to hit our carb target. Then figure out how many servings would be needed to hit our sodium target. Then calculate if that’s feasible at manufacturer prescribed – or bottled – concentrations. As in, how much fluid would that need to be with, if you listen to the manufacturer. Then, see what it would take to modify with any other on-course-available products or strategies. And finally, figure out what else we’d need to carry to compensate for any shortcomings in the aid station-stocked products.

I discuss primarily the bike leg, but this all applies to the run leg at the same hourly rates. Except that your wiggle room for error gets tighter, and your carb needs might have to shift down about 20% per hour. Maybe. Some folks can keep right on slamming carbs during the run, too.

Racing with Mortal Hydration

I’m just going to hit you with this up front. Mortal Hydration is a hydration product. Not a fuel product. Read: not for energy! Yes, there are a few carbs in it. (10g to be exact). But they are so limited that our example here is quickly going to turn into a “must-add-carbs-or-else!” optimization problem. The alternative is that you don’t finish your race, probably cry at least once, and maybe swear more than you usually do. The second alternative would be to WAY overdose sodium and have a really funky stevia-tweaked flavor trying to get carbs from what is not meant to be a meaningful fuel source.

To get to 90g/hr, we’ll need to divide 90 grams per hour by 10 grams per serving, which comes out to 9 servings. That’s 9 servings of Mortal Hydration to hit 90g/hr carb consumption. I highly recommend NOT doing that. Your sodium intake and flavor intensity will be insane. (Or you’ll drink an egregious amount if mixing at manufacturer recommended doses).

To hit 900 mg/hr sodium you’ll take 900 mg sodium per hour, and divide by either around 450 or 900 mg sodium per serving, which yields: 2, or 1, serving(s) of Mortal Hydration, to hit target sodium consumption, depending on if you’re using Mortal’s “normal” or “Salty” blends. There are three flavors of each. The dark-mode colored packaging are the “salty” ones, FYI!

Just for fun, let’s assess how much fluid we need to be consuming to hit our carb and sodium targets with Mortal Hydration.

For carbs: 9 * 22 oz per serving (derived from the adequate carbs scenario) gives a whopping – and totally impossible – 198 oz per hour.

For sodium: 1 serving (salty) or 2 servings (normal) * 22 oz per serving gives us either 22 or 44 oz of fluid per hour, if mixing at recommended strengths, which Mortal recommends more strongly than just about any other company. They mention “athletes are making a fatal mistake: over scooping their hydration.” Turns out, you’ll actually want to over-scoop Mortal’s “normal” mix if you’re needing 900 mg/hr (which is a pretty modest need for a 6-hour event.

If you’re trying to get carbs from Mortal, you are out of luck. If you are trying to get sodium, you’ll probably need to over-scoop their normal mix beyond what they recommend, but their “salty” mix might do the trick mixed in whatever fluid amount you like or at manufacturer-recommended mixing instructions.

Let’s say we decide to use the Mortal “Salty” mix. Pomegranate flavor because that’s Michelle’s favorite. (We have no affiliation with Mortal, although TheFeed.com did send us a big package of every version to try. It’s okay-ish. We’ll get through it eventually.)

Let’s put that 900mg Mortal Hydration “Salty” single serving in a 22 oz bottle because that’s what they say to do. (Let’s assume that’s what they’re doing on the side of the Ironman courses, where it is now a standard mix.) We’ve now met our sodium needs.

We’ll also need to make sure we’ve got another 8 oz of water onboard somewhere for this hour, and another 8 for each subsequent hour. (8 oz + 22 oz = 30 oz, which is roughly 900 mL, our hourly fluid target.)

That leaves us approximately – no, exactly – 80 whopping grams (which are the same as regular grams) of carbs short, per hour. We’re going to need to source an additional 80 grams per hour times 3 hours on the bike. That’s 240 grams of carbs over three hours. 8-10 bananas from aid stations should do the trick! Or 10 Maurten Gel 100s, or 12 Quantum Energy Squares. I don’t recommend you use bananas. I also probably wouldn't use that many Energy Squares, with their caffeine. But if you’re going to live off the course, using Mortal, you’re also going to have to use the other carb options — and grab a lot of them.

If you don’t the result will be catastrophe. Please tell your friends.

Now, let's optimize this solution by bringing something with us.

Since the carb need is so high, the most straightforward would be to carry your own bottle of concentrated fuel mix. 80 grams per hour worth, to be exact. That’s a serving of most beverage products plus 1 cup of table sugar, or half cup of maltodextrin, half cup of fructose.

Alternatively, there are many other gel sources you can bring for your on course nutrition. Just make sure you bring a lot if you plan of supplying your own — 240g of carbs worth.

Building Your Own Fuel to Avoid Mortal

Alright. So perhaps you have a stevia sensitivity. Or you just don't like what I described above, and you want to be more self-reliant out of the gate. Let's home-brew a solution that solves for this problem. To start with carb needs, I usually do one serving of any product I like the flavor of, and then sugar for the rest. It might look like 1 rounded scoop of Gatorade (which is a little over 60g carbs, call it 70g) plus a cup of sugar (200g carbs). That’s 270 grams of carbs. Perfect. You can also do any ratio of maltodextrin to fructose you like or dextrose to fructose. Somewhere between 2:1 and 1:1 is probably a good idea. Flavor and experience are the only driving factors.

On sodium: Two teaspoons of sodium citrate or one teaspoon of table salt gets you about 2000 mg sodium. Use sodium citrate for all or part of it if you want it to be as easy on your gut as possible. Chloride ions in excess are sometimes gut-offensive. I might shake a little more table salt in there just for fun and flavor and to bump me up to the needed 2700 mg (900 mg per hour times three hours!) sodium in the concentrated bottle.

Getting all the fluid: Drink a third of the concentrate bottle per hour, for three hours straight. Call it a 1000 mL reservoir. You consume an additional two 900-mL bottles of water, splitting each over 1.5 hours. You’ve hit your 2700 mL fluid intake goal perfectly. There is no need to modify with anything on-course. Fill up fresh water as needed.

If this is something you're interested in doing — or just figuring out the optimal way to use your preferred beverage / gel / food of choice — that's why this app exists. I frequent the Triathlon Forum here on slowtwitch and am happy to answer questions.

Conclusions

Ironman has moved from a fuel source that does it all – mostly kind of okay, even if I have a worse taste in my mouth for Gatorade than I do Mortal… no pun intended – to a hydration beverage that requires people to either do one of two things: (1) stuff their pockets full of everything they can get their hands on at each aid station, or (2) purchase high-carb gels, chews, bars, or other portable single serve options (“sachets”). Be prepared.

The post Fueling IM Events in 2024 in a Mortal Hydration World first appeared on Slowtwitch News.

Amidst the marathon journey of distilling the complexities of nutrition in endurance sports to the most actionable advice, our focus today sharpens on a seemingly innocuous ingredient with a potentially profound impact: Stevia. As a natural sweetener derived from the leaves of the Stevia rebaudiana plant, it offers the allure of guilt-free sweetness, free from calories. (Guilt-free, if you assign guilt to calories… which you shouldn’t.) This characteristic has propelled it into the limelight, especially among health-conscious circles. However, the terrain of endurance sports is fraught with unique nutritional demands, where the difference between triumph and tribulation on the side of the road can hinge on the details of an athlete’s fueling strategy and its chemical composition.

The question then arises: In the grueling world of endurance sports, does Stevia play the role of a friend or foe?

It's crucial to recognize that the challenges outlined here, associated with Stevia, are not exclusive to this natural sweetener alone. In fact, most nonnutritive sweeteners present in endurance beverages can lead to similar predicaments, creating a facade of energy intake without the substantive caloric support necessary for sustained performance. This is why I usually advocate against the inclusion of any artificial sweeteners in products intended for use during training and racing. The essence of endurance nutrition lies in the provision of real, substantive fuel to meet the body's demands, not in the illusion of sustenance without the caloric and carbohydrate backing.

From a biochemical standpoint, the body processes steviol glycosides differently than other carbohydrates. When ingested, steviol glycosides are not broken down into glucose in the digestive system, which means they do not provide calories or affect blood glucose levels in the same way as sucrose or other nutritive sweeteners. Instead, steviol glycosides are metabolized by bacteria in the large intestine into steviol, which is then absorbed into the bloodstream and eventually excreted in the urine, having provided next-to-zero energy to the consumer.

The Sweet Illusion: Stevia’s Impact on Perception and Performance

Within the realm of endurance sports—marathons, triathlons, ultrarunning—athletes embark on a taxing journey, pushing their bodies to the limits of endurance and performance. In this context, carbohydrates are not mere nutrients; they are the very lifeblood of sustained energy. When athletes sip on their sports beverages, each gulp is a calculated intake of fuel, meticulously planned to replenish the body and stave off the specters of fatigue and depletion.

Enter Stevia, with its seductive promise of sweetness without the caloric cost. At first glance, it seems like a panacea for athletes wary of excessive sugar intake. Yet, herein lies the paradox: the sweetness of Stevia may create a psychological mirage, leading athletes to believe they are ingesting more carbohydrates than they actually are. This misperception can skew fueling strategies, leaving athletes undernourished and under-fueled when they least can afford it.

Perhaps most dangerously, it’s in the earlier hours of an event where you can get away with consuming fewer carbohydrates, for the time being. And any artificially sweetened products may bait you into doing just that: under-consuming early. Given the gut limitations during endurance exercise, especially during dehydration or thermal stress, once you’re behind on carbs, you’re going to stay behind. You’ve left performance on the table.

The Carbohydrate Conundrum and Cramping Catastrophes

As the miles stretch on, the body’s cry for carbohydrates grows louder. These are the moments that test an athlete's preparation and endurance. However, if the body is deceived by the sweetness of Stevia, believing it to be a sign of ample carbohydrate consumption, the reality can be harsh and unforgiving. The shortfall in energy availability not only precipitates a decline in performance but also plays a notorious role in the dreaded phenomenon of muscle cramping. Though cramps aren’t the bane of every athlete's existence, they serve as a stark reminder of the body's intricate balance of electrolytes, energy availability, and work capacity – a balance easily disrupted in the absence of sufficient carbohydrate intake.

In the absence of adequate carbohydrates, the body, in its relentless quest for energy, turns to fat as an alternative fuel source. While fat is a more than capable energy reserve for its sheer amount, its utilization marks a shift in physiological efficiency. The metabolic machinery required to convert fat to fuel operates at a slower pace, demanding more oxygen and elevating the heart rate for a given workload. This shift not only diminishes performance but also amplifies the perception of effort, making each step feel laborious, each pedal stroke a monumental task.

This metabolic inefficiency will be worsened if someone is accustomed to consuming carbohydrate fuel in high quantities and then makes a switch in training or on race day, to a nonnutritive sweetener like Stevia.

The Hypoglycemia Fest: A Sweetener’s Subtle Havoc

The reliance on Stevia-sweetened beverages, with their low carbohydrate content, sets the stage for a physiological predicament. As athletes press on, their bodies' glycogen reserves dwindle, and the absence of incoming carbohydrates from their beverages leaves a void. The result is a perilous slide into hypoglycemia, a state where blood sugar levels plummet as muscles vacuum up all remaining blood glucose, bringing with it a cascade of symptoms—dizziness, weakness, confusion, and an overwhelming sense of fatigue. While neurogenic hypoglycemia doesn’t necessitate large drops in physical performance – read: you can actually perform very close to optimally with low blood sugar for a while – the most prominent effect is on your psychology and your willingness to suffer. Both of which you need as strong as ever during your hardest training sessions and races.

An example: imagine a marathoner, miles into a race, steadfastly relying on a Stevia-sweetened beverage as her primary source of hydration and fuel. Initially, the beverage's sweetness provides a comforting assurance of energy replenishment. However, as the miles tick by, her pace begins to falter; her muscles, once responsive and vigorous, now twitch with the early warnings of cramps. The psychological toll mounts as she realizes her energy stores are depleting far quicker than anticipated, her beverage providing none of the promised sustenance.

Desperately, her body shifts gears, tapping into fat reserves—a process far less efficient and far more demanding. Her heart pounds against her chest, each beat a reminder of the increasing effort required to maintain pace. The marathoner's thoughts grow foggy, her limbs heavy, as the first tendrils of hypoglycemia take hold. In this moment, the allure of Stevia's calorie-free sweetness reveals its true cost: a compromised performance and a battle not just against the clock, but against her own body, lacking the basic substrate for maximizing performance.

Navigating the Nutrition Maze: A Path Forward

For endurance athletes, the journey to optimal performance is paved with meticulous planning and an intimate understanding of their body's needs. The science of fueling for endurance is not just about avoiding the negative but proactively harnessing the positive—choosing beverages and fuel sources that provide the necessary carbohydrates, electrolytes, and hydration to sustain effort over hours of exertion. The focus should be on real, tangible energy sources that can be readily absorbed and utilized by the body, ensuring that the athlete can maintain pace, power, and endurance from start to finish.

The role of beverages, then, is not just to hydrate but to fuel—to provide a steady stream of energy that can sustain the athlete through the rigors of competition and training. Stevia's main problem is the lack of carbohydrate-based energy. That said, the potential side effects from Stevia absorption — nausea, vomiting, GI distress — are unlikely to be felt by most athletes as the amount of Stevia consumed during exercise is relatively small. For some folks, however, Stevia sensitivity is the real deal. If you know, you know. And, if you don’t know, you don’t want to know.

A Detailed Note on Fuel Consumption and Stevia Sweetness Interplay

You may have heard – endurance athletes need a specific mix of glucose to fructose, ideally in a ratio between 2:1 and 1:1 – to fuel their performance effectively. This requirement is crucial for optimal energy absorption and usage during long activities, especially when carb consumption rates exceed 60 grams per hour, but a mixed composition is almost always useful. If you’ve tried this composition, especially closer to 1:1 glucose:fructose, then you’ve also noticed that it is a rather sweet mix, even if the flavor intensity is kept low.

Ideally, for a less sweet taste, one might lean towards using only maltodextrin or HBCD, as these glucose sources are less sweet. However, this approach doesn't meet the necessary glucose:fructose ratio. To achieve this balance, it's essential to include a significant amount of fructose or primarily use sucrose, which naturally contains glucose and fructose in a near-perfect ratio for endurance needs. Both fructose and sucrose are moderately sweet and can be consumed in the needed concentrations without overwhelming sweetness.

The introduction of Stevia, while beneficial for reducing calorie content, complicates this delicate balance. Stevia's intense sweetness can make the overall drink mix much sweeter than desired. This is problematic because, to adhere to the glucose:fructose ratio without making the beverage overly sweet, the formulation relies on the natural sweetness of fructose and sucrose. Adding Stevia pushes the sweetness beyond the tolerable threshold, undermining the goal of creating a less sweet, yet energetically balanced, endurance beverage.

Conclusion

While Stevia and other nonnutritive sweeteners may offer advantages in certain dietary contexts, their role in the nutrition strategy of an endurance athlete should be carefully scrutinized. The addition of the necessary carbohydrates to the consumption strategy of the athlete is likely to over-sweeten the milieu, in the presence of stevia. The foundation of endurance nutrition is built on the provision of adequate energy—a task for which calorie-free sweeteners are ill-suited. The addition of anything extra to a mixture is also a recipe for increased gastrointestinal tract distress symptoms, which can be show-stopping during training and racing. As we chart our course through the world of sports nutrition, let us be guided by the principles of science, the lessons of experience, and the unwavering goal of supporting the performance and health of athletes at every level, rather than by sweetening up our beverages to suit flavor and sweetness preferences of humans at rest. If you’d like to sip on stevia-sweetened tea in the evening before bed as part of your healthy sleep hygiene routine, by all means. But I’d recommend minimizing it during training and racing.

Dr. Alex Harrison is the founder of Saturday, an app to assist endurance athletes with their fueling needs.

The post Stevia in Sports Nutrition first appeared on Slowtwitch News.

As a person who goes to the gym year-round, witnessing the influx of people after the New Year is… interesting. On the one hand, I totally appreciate the sentiment of wanting to get fitter in the new year. On the other, I admittedly wind up slightly (ok, moderately) annoyed to have to be waiting for a treadmill to use. That said, I hope that people realize there’s many ways to improve your health and fitness in the new year that don't involve crazy new workout routines or fad diets. Here’s my list of Dietitian approved new year’s resolutions.

Stay Hydrated

Anyone else’s hydration routine drop off a cliff in the winter? In the heat of summer, it’s pretty easy to remember to hydrate. In winter, your thirst cues may be less strong. You may feel less thirsty in cold weather, but that doesn’t mean that hydration in and out of training becomes less important. Inadvertently, many people will begin training sessions dehydrated during the winter months, meaning they’re already behind the curve when trying to maintain hydration status. Get in the habit of carrying a water bottle with you outside of training sessions. Have water or other beverages alongside meals and snacks. Certain foods can provide a source of fluids as well. Fruits such as watermelon, oranges, grapefruit, dairy products like yogurt or kefir, or vegetables like tomatoes, cucumbers and lettuce all contribute to hydration.

Cold weather can create its own issues in regard to fueling. Shivering from the cold increases muscle glycogen use. Hot liquids like coffee, tea, apple cider, broth soups, hot cocoa can help reduce shivering during activities and keep glycogen stores high. Dressing too warmly for cold weather activities can also increase sweat rates. And if the clothes aren’t breathable, it can lead to wet clothes. Wet clothes plus prolonged exposure to cold increases chances of hypothermia. Try to layer clothing so you’re able to take off layers as you heat up. After activity, replenish fluid losses with 16-24oz fluid for every pound of body weight lost.

Correct Nutritional Deficiencies

Winter usually brings a change in habits, whether that’s taking an offseason break, going outside less, or changing one’s diet. Changes in routine can initiate changes in nutrient status. For example, many athletes will see a decrease in Vitamin D with less exposure to the sun. Long-term, athletic performance is not possible without optimal health. Now is a good time of year to double check your bloodwork. Generally, athletes should consider getting bloodwork done every six months, but possibly more frequent if prone to deficiencies. Specific nutrients of concern for athletes include but aren’t limited to iron, B12, Calcium, Vitamin D, and Magnesium. As always, adequate protein, carbohydrate, and overall energy intake are important as well.

Increase Fiber

Plants contain fiber, which is dietary material that isn’t absorbed during digestion. This roughage passes relatively intact through your digestive system. Generally, fiber is categorized in two ways: Soluble fiber and Insoluble fiber. Soluble fiber dissolves in water and creates a gel-like material in the digestive tract. Soluble fiber may help lower cholesterol levels by reducing the absorption of cholesterol. Insoluble fiber which increases bulk of stools, aids in relieving constipation, and promotes movement through the GI system.

Fiber can be tricky for athletes. On one hand, it’s been demonstrated that fiber intake, is very important for health and disease prevention. Specifically, fiber from fruit and vegetables has been shown to decrease the risk of cardiovascular disease and some cancers by 10% for each 10g increase in dietary fiber in a person’s diet. On the other hand, fiber and training don’t always mix. High fiber foods prior to exercise can increase GI discomfort and should be minimized to maintain gastric comfort.

Find fibrous foods that work for you. Everyone is going to have their own individual tolerance, but generally people should try to consume 14g fiber for every 1000 calories they consume. Adding too much too quickly isn’t recommended. The key being to gradually increase fiber over time to avoid the negative side effects of high fiber like gas, bloating, or abdominal pain. Fiber intake may also change day-to-day depending on training regimen with some days being able to tolerate more. You may find that cycling or swimming training can tolerate more high fiber foods than running, due to the increased jostling effect of the activity. Athletes can benefit from adding fiber at the end of the day, after training has concluded like a high-fiber cereal before bed and be sure to hydrate appropriately along with increasing fiber intake.

Increase Sleep

When trying to get fitter, many people focus on upping their activity level, and this works to some extent. Our ability to train, however, is limited by our ability to recover. Athletes should aim for at least eight hours of sleep per night which can be a tall ask for some people. Is it worth it to cut sleep to six hours or less to fit in that training session? It depends on your goals and lifestyle. I’m not going to say that you definitely need to skip your workout, but it is important to pause and consider the choice.

Sleep duration matters, but so does sleep quality. Maintain good sleep hygiene habits before bed by being consistent with bedtimes. Try to avoid staring at your phone or laptop in the 30 minutes before sleep. Avoid caffeinated beverages later in the day and use blackout curtains and cover electronic lights to make the room as dark as possible.

Onset of sleep disruptions during periods of hard training can also be a tell-tale sign of low energy availability . Sleep disruptions further limit the athlete’s ability to recover and are also experienced along with other mood disruptions like depression, irritability, or impaired judgment. Insufficient sleep can also lead to poor coordination, and increased risk of injury. Increased rest allows for increases in performance, so try not to skimp the pillow time.

Increase Intra-Activity Fueling

Many people could benefit from eating more during endurance training. It’s tempting to want to “save up” calories burned during exercise for meals or for dessert but increasing intra-session fueling can help in several ways. More energy during activity means there’s more fuel for muscles to use. Depletion of carbs generally makes exercise feel harder (higher RPE for a consistent workload). Providing carbs during exercise gives your muscles their preferred energy when they’re active. Increasing energy availability during exercise allows for glycogen sparing, meaning you’ll have more energy later in activity.

Big training sessions can burn lots of calories, creating large deficits between an athlete’s calorie needs and calorie intake. These intra-day deficits can add up. Huge calorie deficits may have a negative effect on endocrine and bone health. Increased fueling during activity diminishes these deficits. Intra-activity fueling may help avoid excessive feelings of hunger, helping you make better choices at mealtimes instead of desperately reaching for the first food available. Like fiber, you’ll want to gradually increase your intake of fuel during activity. Taking in food during exercise is trainable. Start with 30-60g of carb per hour for endurance exercise and increase from there.

Best of luck and Happy New Year.

The post Dietitian Approved Resolutions for the New Year first appeared on Slowtwitch News.

Overdid it? Slipped on the ice? Didn’t keep the rubber side down? Injuries suck, but if you’re going to get injured, the offseason is a good time to focus on rest and recovery.

Two important notes here before we jump into this article. One: Food is amazing, but food alone cannot fix injuries. It’s important to have realistic expectations of what it can do. Proper nutrition isn’t going to replace the need for medical care, PT, a proper return-to-training protocol, etc. It is a tool to aid in recovery, not magic. Two: this article isn’t meant to be taken as individual medical advice. Talk to your healthcare team about what is best for you.

Generally, there’s two phases of injury recovery. The first phase is healing and recovery, which is often characterized by a reduction or complete cessation of training. Tissue repair begins, and is characterized, by three phases: inflammation, proliferation, and remodeling. Second is the return to activity. Nutrition may help reduce the duration of or lessen the negative aspects of reduced activity, as well as assist in the return to training.

Energy Balance

It’s important to try and maintain energy balance during injury. This means avoiding a large calorie deficit or large calorie surplus. Athletes who’ve undergone injury are likely moving less, training less, and therefore their energy demands decrease. However, during the initial stages of the healing process, calorie needs increase. It takes energy to repair damage, whether it be surgery, concussion, or otherwise. This is especially the case in severe injuries, where

Conversely, a large positive energy balance is undesirable for optimal healing and recovery. You’d think that positive energy balance would be beneficial to maintaining muscle mass. However, there’s evidence that a positive energy balance actually may accelerate muscle losses, increase fat storage, and may reduce insulin sensitivity. It’s about striking a fine balance of enough energy but not too much.

Protein

When athletes decrease their overall calorie intake, they also generally decrease their intakes of protein. Increased downtime results in a decrease in muscle protein synthesis rates (MPS). Have you seen someone’s arm after they’ve had a cast removed? The reduction in MPS causes muscle loss in times of injury. While these losses aren’t totally avoidable, they can be reduced with adequate protein intakes. Aim for frequent doses of protein, roughly 0.3g-0.4/kg body weight every 3-4 waking hours which equates to ~20-27g protein doses for a 150lb athlete. Additionally, the amino acid, leucine, is thought to stimulate muscle protein synthesis. Foods high in leucine are preferred over leucine-isolated supplements. So, athletes should choose foods like soy products, chicken, beef, pork, dairy, seeds, and tuna.

Nutrients of Concern

Depending on the type of injury, athletes may want to consider paying attention to their intakes of certain nutrients. Micronutrients like zinc, calcium, magnesium, and vitamin A play an important role in healing. The goal with these nutrients is to avoid deficiency, as these nutrient deficiencies can delay recovery times and slows healing. However, some is good. More isn’t better. Supplementation above sufficiency may not be beneficial. Adequate calcium and Vitamin D are necessary for bone reformation after a fracture.

Creatine may be beneficial for concussion injuries. Creatine is involved in maintaining cellular energy reserves in the brain and is important for normal brain function. Creatine may offer a neuroprotective effect if taken shortly after a concussion occurs. It is a naturally occurring substance in the body and is generally considered safe to supplement. To date, there have been no reported adverse side-effects with long term, appropriately dosed use. Creatine can also be found in animal products like wild game, beef, poultry, and fish.

Injury often causes inflammation. While this inflammation is a necessary part of the recovery process, excess inflammation can be detrimental. Antioxidants from foods like fruits and vegetables, nuts, and seeds can be beneficial, but high doses of antioxidant supplements aren’t recommended. Omega-3 fatty acids may also benefit athletes during periods of injury. The standard American diet includes drastically more omega-6 fatty acids than omega-3 fatty acids. Specifically, the omega-3 fatty acids EPA and DHA are the main nutrients of concern. Increased amounts of EPA and DHA may help against inflammation. Additionally, omega-3 may lessen the diminishing rates of muscle protein synthesis during injury. As with most things I discuss, a food first approach is preferred. It’s recommended to include two servings of fatty fish like salmon, sardines, or tuna. Algae oil may be beneficial for athletes following a plant-based diet.

Collagen is having a moment. Collagen is an abundant protein in the body found in bone, skin, ligaments, and tendons. It’s produced by the body, but collagen supplementation ensures adequate amino acids are available for collagen synthesis. Supplementation may reduce return-to-play times after a tendon or ligament injury. Vitamin C is an important cofactor in collagen synthesis so should be consumed alongside collagen. Food sources of collagen include bone broth (hello tonkatsu ramen!) and gelatin, and pair it with vitamin C rich foods like citrus, bell peppers, or tomatoes.

Now, if you’re seriously immobilized, then we need to discuss fiber. Limited activity can increase rates of constipation. Fiber is important for adding bulk and softens bowel movements so be sure to eat plenty of fiber rich foods like legumes, whole grains, fruits, and vegetables. Prune juice also works great for keeping things moving.

Now for the bummer (at least for some people). Alcohol is known to inhibit muscle protein synthesis and delays wound healing. Alcohol intakes, especially high alcohol intakes, should be limited, and drowning your sadness in booze probably isn’t the best idea for more reasons than just nutritional reasons.

Conclusion

Injuries can happen as a part of any sport. Nutrition may not be able to fully prevent injuries, but it can support recovery. Ultimately, maintaining a well-balanced diet prior to injury will put athletes in the best place should an injury occur. It’s better to start from a place of good health rather than needing correct nutritional deficiencies after an injury has occurred. So, the conclusion here is to eat well, take care of yourself, and put your body in the best circumstances to heal.

The post Nutrition For Injury first appeared on Slowtwitch News.

After my last race of the season, my bike stays in its travel case. Out of sight, and out of mind. Sometimes it stays there for weeks, and I can safely say I have no interest in consuming another sports gel until absolutely necessary. With a long season of racing comes necessary rest and recovery. Events are winding down, and colder temps setting in for the next few months.

For many, it’s time to take a break. Whether you’re just taking it easy, or fully breaking up with exercise for a few weeks, here’s what you need to know about off season nutrition.

When activity changes, so do your calorie needs

With less training, there’s less need for aggressive calorie intakes. During the season, carbohydrate intake is high to match the demands of training and racing. In the offseason, the body requires less. Focus on increasing intake of fruits and vegetables by making them a bigger percentage of your meal. These foods add volume to your meals, helping you to feel full but offering less calories than your typical starchy carbohydrates. Plus, they offer fiber which adds bulk and can be tricky to incorporate into meals around training for risk of GI upset. Now is a great time to increase fiber which would normally interfere with training sessions. Add fresh raspberries to morning oatmeal or try adding winter squash or artichoke to salads at lunch.

Just because you’re moving less, doesn’t mean you should fully cut out starchy carbs. Would it be “healthy” to fully cut out protein from your diet? Of course not. There’s never a time where it's a good idea to cut out an entire food group. This reasoning holds true for carbohydrates. Again, focus on increasing fiber in starchy carbs. Swap the low fiber versions like white bread for whole grains, or try adding beans, peas, or lentils to soups or stews.

Keep protein intake high

We discussed the importance of protein in the last article, but protein intake is still important in the off season. Protein helps with satiety, keeping you fuller for longer after a meal. This satiety effect can be helpful for people lowering their food intake who were previously used to eating more in order to meet their high activity needs. Get some sort of high-quality protein in with each meal or snack. For those who eat animal products, choose lean cuts of poultry, pork, beef, eggs, or low-fat dairy. Fish or seafood like salmon, tuna, or oysters can offer additional benefit from their omega 3 content. For those plant-based, choose soy products or plant protein powders, and add things like nutritional yeast, beans, and whole grains to meals. Off season is the safest time to make changes to body composition. Whether you’re trying to lose weight or gain muscle, you’ll want to keep protein intake high. Frequent protein intakes of 20-40g with meals and snacks can help stave off muscle losses.

Take time to decompress

I’ve found that the athletes who restrict food during the season, usually have the hardest time in the offseason. Do you not allow yourself to eat ice cream while preparing for a race? Then suddenly are downing a pint a day of Ben and Jerry’s in your time off? Or eating all the Halloween candy in one go?

When people restrict food, it usually comes back to bite them. Restriction can easily turn into an all-or-nothing mentality. The thought process goes like this: If you allow yourself to have one brownie, it tastes great, and I’m not sure when I’ll allow myself to eat this again. I’ve already ruined my diet by eating one, so why not go back for more? And this person ends up eating half the brownie pan.

If I say to you, “you’re absolutely not allowed to eat cookies,” I’m willing to bet you’re going to spend most of your time thinking about those little chocolate chips and if milk chocolate is better than semisweet. If you’ve spent the entire year avoiding certain food groups, you’re more likely to feel a lack of “self-control” when faced with those foods again. Give yourself permission to eat. Tell yourself that this is not your only opportunity to eat and enjoy these foods. They’ll be available to you in the future. Loosening the restriction helps. And this goes for in season nutrition, too. Honestly, if eating an ice cream the week leading into the race leads you to believe you’ve ruined your race, there are likely bigger problems needing to be addressed than the ice cream. It goes without saying, but this statement does not apply to all my milk allergy folks, and a full dairy ice cream could actually ruin your race.

Experiment in the kitchen

Off season means more free time and extra energy to put towards things other than training. Make the foods you love that take a little more effort that you’re willing to devote to in-season. For me, it’s things like the Thai Tom Kha soup, which I love. But during season, it’s hard to muster the energy to make that special trip to the not-so-close Asian market to gather all the ingredients.

Take the time to learn some new kitchen skills. Off season is a great time of year to experiment with new recipes. Try making homemade granola or a sheet pan veggies with in-season produce. Personally, I’ve never had a whole roasted cauliflower, but I think it would be fun to try. Now is also a great time to experiment with recipes that are quick and easy, so when your schedule ramps up again, you have some new go-to ideas that keep things interesting.

Enjoy the holidays

Many things can be true at the same time. Is nutrition important in the off season? Yes, absolutely. Should you focus on creating healthy habits during this time? Yes. Can you eat any of the foods you want for Thanksgiving dinner? Also, yes.

How many meals will a person eat in a year? If they’re not skipping breakfast, lunch, or dinner, it's around 1100 meals, plus snacks. What you eat for one meal out of 1100 is not going to have a huge impact on your health. What matters most is a person’s general habits, and the everyday foods one chooses. So, enjoy the holiday. There’s no reason to stress about one meal, or even one day of eating.

Before you know it, training will start ramping up again for next year. Enjoy the break, and the sports gels will be right where you left them.

The post Fueling the Off-Season first appeared on Slowtwitch News.

Most endurance athletes would agree that carbs are important, and to be fair, it’s probably the nutrient I talk about most to people. Carbs are key, and rightly should be front of mind for all endurance athletes. This may be the case but other nutrients, like protein, play an important role. With a little more thought and effort, optimizing protein intake can make a big impact of athlete’s health and performance.

What foods is it found in

The protein we ingest is broken down into amino acids in the stomach. These amino acids are absorbed and circulated around the body. Protein serves many functions such as creating structure, motion, enzymes, hormone production, and wound healing.

Good sources of protein can be found in both animal and plant-based foods. Humans require essential amino acids (EAAs), which they cannot synthesize themselves. Animal proteins contain all the essential amino acids. Plant proteins contain varying amounts of the EAAS, so consuming variety with several different types of plant-based proteins becomes key.

Most vegans are probably sick of the question: where do you get your protein from? In reality, it’s absolutely possible to meet your protein needs following a plant-based diet. It may, however, take a more thoughtful effort to achieve higher intakes, especially for those involved in heavy training programs.

Breakdown during endurance exercise

Muscles are constantly being broken down and rebuilt throughout the day. The fluctuation between building and breakdown depends on the timing and the dose of the ingested protein. The buildup of muscle tissue is known as muscle protein synthesis, and the degradation of muscle is known as muscle protein breakdown. Ideally, athletes looking to gain muscle or strength are looking for a net positive balance between synthesis and breakdown.

While not considered a primary energy source, protein does contribute as a fuel source during exercise. It’s estimated that <5% of total calorie expenditure during exercise comes from protein metabolism. Out of necessity, an inadequate supply of a preferred fuel sources (i.e., carbs), or extreme, prolonged exercise causes the body to use a higher proportion of protein for exercise. These numbers can be up to 10-15% of total calorie expenditure. While protein can be used, it is not preferred. The increased protein breakdown being the reason for higher protein requirements of endurance athletes. Without proper replenishment and repair of muscle, positive training response would not occur.

How much is needed

The current Recommended Daily Allowance for adults in the United States is 0.8g/kg protein per day. If you’re used to the US system and don’t know your weight in kilograms, divide your weight in pounds by 2.2. With the standard American diet, most people are meeting or exceeding the RDA. But the recommendation for athletes is a bit more variable. Depending on age, frequency, and intensity of a training program, current recommendations for endurance athletes sit at roughly 1.2-1.7g/kg protein per day. For a 160lbs athlete, this equates to a range of 87-124g protein.

Both the RDA and recommended range for athletes have been based on the amount of protein required to achieve nitrogen balance. Nitrogen is a component of amino acids. By measuring a person’s nitrogen intake and losses, one can determine a person’s protein requirements. In periods of growth, there will be positive nitrogen balance. In periods of wasting or extended fasting, there will be negative nitrogen balance.

Some athletes probably aren’t trying to achieve nitrogen balance. Nitrogen balance assumes no change in protein stores but gaining muscle would require positive nitrogen balance. Some athletes may benefit from higher intakes, up to roughly 2.5g/kg protein per day. This becomes especially true when athletes are trying to lose weight while maintaining muscle mass. I’ve even heard some recommend athletes consume 15-20% of total calorie intake regardless of activity level. Which, for the general exercising population, would give recommendations withing the 1.2-2.5 range. However, for those with extremely high calorie requirements due to large training volumes, this could require intakes of over 3g/kg. Given the increased muscle protein breakdown during endurance exercise, I can understand, in theory, how this could be valid. However, more research is needed. And athletes with this high of requirements are likely a very small subset of the population (although possibly a high percentage of professional endurance athletes).

Generally, 20-40 grams is enough to stimulate muscle protein synthesis. Athletes should aim to consume this amount every 3-4 hours to maximize their time building protein stores. Additionally, the essential amino acid, leucine, may hold special importance and is favorably used to stimulate muscle protein synthesis. If possible, athletes should choose protein sources rich in leucine such as whey protein powder, milk, eggs, cheese, beef, tuna, or chicken.

Timing

I find its usually the pros who do the worst job of protein distribution throughout the day. Time and time again I hear athletes talking about only consuming easily digestible carbs (rice, toast, etc.) during the day as to not deal with GI distress during sessions. While these food items are great sources of carbs, they offer limited protein (4g for one cup white rice, and 3g for one slice white bread). Avoiding protein-rich foods during the day, only to consume them late in the evening after completing the day’s training isn’t ideal.

The timing of protein consumed throughout the day may influence an athlete’s adaptations to exercise. Consumption of protein is required for muscle protein synthesis to occur. Long time periods without a protein feeding result in continued muscle protein breakdown, an undesirable outcome for most athletes. Protein accumulation and growth only occurs in the fed state. Frequent, consistent protein intakes every 3-4 hours seem to be best for muscle protein synthesis which is temporary and usually lasts between 1-4 hours.

In Relation to Carbs

At a population level, most endurance athletes will see the greatest performance benefit by consuming enough carbohydrates to support their training. If there’s one piece of advice I could give, it would be to focus on that. In my opinion, that’s where most could see the greatest benefit. It’s likely that most athletes, while maybe not consuming optimum levels of protein, can get by consuming lower levels of the recommended range.

Secondly, protein induces satiety, making you feel fuller. This increased satiety may impact an athlete’s ability to consume enough carbohydrate which, again, is the priority goal.

Inadequate carbohydrate intake with high protein intake is more likely to impair exercise performance than an adequate carbohydrate intake with lower protein intake. However, meeting optimum levels of protein can have a positive effect on body composition, recovery, strength, and other aspects of performance.

Photo: Jordan Rapp / Certified Piedmontese Beef

The post Carbs Are King, But Don’t Forget the Protein first appeared on Slowtwitch News.

It’s not a new concept. It’s the all too familiar pasta party dinner before an event. As a kid, I can remember having pasta get-togethers before most swim meets and soccer tournaments. In college, it was a guaranteed pasta and red sauce with dinner rolls every night at championship meets. I ended up eating this spaghetti dinner so many times that I avoided it for several years afterwards. It’s true. Carbohydrates can improve exercise performance. The single pasta dinner may have worked for those events, but what’s best for competing in endurance events where you’re potentially racing for hours to days? These events require a bit more carb preparation.

What is Carb Loading?

Glucose is one of the primary fuel sources, and is the preferred fuel source for moderate to high intensity exercise. Carbohydrates in the diet are digested into simple sugars: glucose, fructose, and galactose. These sugars are sent to the liver, where fructose and galactose are converted into glucose, and then sent out into circulation. In periods of higher carb consumption, excess glucose is stored in the liver and muscle as glycogen. As circulating blood sugar levels drop, (i.e., you’ve gone several hours since your last meal) the glycogen in the liver is converted back to glucose and sent out into circulation. However, glycogen stored in the muscles can only be used by muscle and will not re-enter circulation in the bloodstream. Once the glycogen is there, its fate is to be used by the muscle.

By eating large quantities of carbohydrate, athletes can stuff their muscle to hold more glycogen. This means that there’s a readily available fuel source for muscles for exercise, already where it needs to be. With more fuel readily available, athletes can improve exercise performance in events lasting over 90 minutes and delay fatigue as carb loading extends the time until glycogen stores are fully depleted.

What happens when athletes run out of glucose? Fully depleting glycogen stores is what’s known in endurance sports as “hitting the wall” or “bonking”. Anyone who’s experienced it knows how unpleasant it feels. Unfortunately, it seems to get highlighted when athletes are struggling, losing control of their bodies, and crawl across the finish line. Instead of seeing an athlete in distress, many will see an under fueled athlete as inspirational. The muscles no longer have the energy they require to function properly. This results in sudden fatigue, muscle cramping, mental fog, reduced exercise capacity, and low blood sugar levels.

Generally, athletes can begin carb loading 24-72 hours in advance, but many different loading strategies could potentially be used. Athletes should aim to consume 8-12g carb per kilogram bodyweight per day. Initially it was believed that glycogen stores had to be fully depleted before a loading protocol could begin. This method has since been disproven. Once the glycogen is in the muscle, it’s not going anywhere until its used by the muscle. So, the combination of increasing carb intake in the days leading up to a race and lessening exercise (i.e., tapering) seems to be a good combination.

Women and Carb Loading

As with most research, we have significantly more data of the effects of carb loading and athletic performance in men than we do in women. However, it seems that female athletes can load carbohydrate stores at comparable levels to men when loading protocols are done appropriately. The effectiveness of carb loading in females seems to be dependent on the amount of carb ingested, the total energy (calorie) intake, and phase of the menstrual cycle in premenopausal women.

Women should aim to ingest 8-10g/kg carbohydrate in order to effectively load stores. For a 60kg (132lb) women, this is roughly 480-600 grams of carb per day. Since every gram of carb has four calories, this equates to 1920-2400 calories exclusively from carbohydrates. This doesn’t account for that fact that most foods offer a mix of nutrients (protein, fat, and carbohydrates) not just carbohydrates, alone. This poses a difficult challenge for female athletes trying not to greatly overconsume calories while also tapering off exercise. Overeating calories may sound undesirable to some athletes. But in order to carb load effectively, some female athletes may need to overconsume their total energy intake by as much as 30% to achieve glycogen supercompensation.

Another factor affecting muscle glycogen storage in premenopausal women seems to be the phase of their menstrual cycle. Women have a greater capacity for storing muscle glycogen during the luteal phase compared to the follicular phase. However, this is an area that requires more research before more specific menstrual cycle recommendations can be made.

Downsides to Carb Loading

It's not all rainbows and gummi candies during a carb load. Athletes may not feel that all carbohydrate loading strategies are well tolerated. Additionally, every gram of carbohydrate stored will store three to four grams of water along with it. For this reason, if you’re carb loading effectively, you should expect the scale to increase in the days leading into the race. Athletes should practice and choose a loading plan to minimize GI discomfort. Despite the negative feelings, carb loading is still beneficial to performance so it’s important to practice carb loading strategies prior to race day to figure out what works best.

Common Carb Loading Mistakes

I think where I most commonly see athletes go wrong in a carb load is using it as a free pass to eat whatever they want. Don’t get me wrong, pizza, donuts, and ice cream are all delicious sources of carbs, but they’re also probably too high in fat to be fully relied upon as carb loading foods. High fat foods become a problem for two reasons, one: total calorie intake becomes much higher than necessary (or desired) and two: fat induces satiety, so athletes may start to feel full before consuming enough carbohydrate to super compensate glycogen stores.

Athletes should choose foods that provide high amounts of carbohydrate, but minimal fat and fiber. Moderate amounts of protein are ok, but again, protein induces satiety so consuming high amounts can make you feel too full to eat enough. Instead of a food like potato chips, choose pretzels, or baked potato (without skin). Athletes should choose foods that are familiar. The saying, “nothing new on race day” holds true for the 24-48 hours leading into an event as well. Examples of high carb meals include pancakes with syrup, low-fiber cereal with banana, rice bowls, vermicelli noodle dishes, or pasta. Avoid alcohol and spicy food. As much as those foods can be fun going in, they can be very unpleasant going out, so they are best left until the race is over.

For those athletes who find it difficult to eat enough food, I suggest leaning into simple sources of carbohydrates or liquid carbs. This can be especially helpful in the final 24 hours leading into a race. Sugar-based candies such as jellybeans, Swedish fish, gummi bears, or dots all provide simple sugars and contain little to no protein or fat which make for good snacks between meals. Liquids like fruit juices (with or without added sugars), sports drinks, and soda also offer primarily carbs and may be easier to get down than foods. Many of these processed foods don’t offer much in terms of vitamins, minerals, or other important nutrients for health. But a few days of high intake aren’t going to derail your health and may help athletes achieve the high carb intakes they’re looking for.

Adequate training, hydration, and day-to-day nutrition all play a crucial role in race performance. Like everything else, practicing fueling, and carb loading are key. It’s important to remember that carb loading is just one piece of preparing for race day and does not reduce the need for stellar intra-race fueling plans. The better you can take in adequate fuel, the more likely you’ll have a positive race experience.

The post Effective Carb Loading Strategies first appeared on Slowtwitch News.

I am frequently asked the question, “what supplements do the pros take?” And I don’t really think people like my answer.

The smart ones take very few.

As much as supplements are marketed to athletes or by athletes, chances are most aren’t going to make any significant difference out on the race course. There are, however, a few exceptions.

Sports Foods

Of course, as a dietitian, I need to start here. Sports foods is an umbrella term for items like sports drinks, gels, electrolyte mixes or protein supplements. These food supplements are often convenient, and easy to access around training. The Australian Institute of Sport (AIS) has a supplement framework available online which ranks supplements “according to scientific evidence and other practical considerations that determine whether a product is safe, permitted and effective in improving sports performance." Sports foods provide a convenient source of nutrients when other food is inaccessible or impractical. There is strong evidence that, when used in specific situations, sports foods like gels or chews benefit athletic performance.

This is not to say that every sports food, especially something like protein powder, is safe, uncontaminated, and effective. Consumers need to be careful when selecting which products they use. However, it’s well documented that their use can improve performance in endurance sports.

Medical Supplements

What’s one of the best ways to improve athletic performance? Correct nutritional deficiencies. Low iron levels? Using supplements to bring numbers up to normal range will likely have a huge benefit to an athlete’s fitness. The same goes for other nutritional deficiencies like Vitamin D, Zinc, or B12. It is imperative, before starting any supplementation protocol, to know your current nutrient status. Blindly supplementing can cause deleterious health effects. If you’ve determined you have a deficiency, it’s best to work with your healthcare provider or registered dietitian to figure out what supplement protocol is best for you.

Caffeine

Caffeine is found in the leaves, beans, and fruits of some plants and is regularly consumed by people all over the world. The most common sources of caffeine are coffee and tea, but it’s also found in other foods like chocolate, soda, energy drinks, and some sports foods. Caffeine works by blocking adenosine receptors in the brain, which reduce perceptions of fatigue and effort resulting in lower perceived exertion over a constant workload.

When it comes to caffeine, a higher dose isn’t always better. Side effects of too much caffeine include increased heart rate, anxiousness, increased gastrointestinal motility (hello coffee poops!), inability to focus, and disturbed sleep. The response to caffeine is highly variable between each person. It’s best to start with a lower dose, around 200mg or 1.5-3mg/kg. However, some athletes may function better with doses of 3-6mg/kg. It should be noted that habitual use of caffeine does not impair its performance benefits to athletes. Meaning, there’s no reason to avoid it in the days leading into competition. The benefit will be the same regardless.

Dietary Nitrate / Beetroot Juice

Nitric oxide can improve athletic performance through its role in the regulation of blood pressure, blood flow, mitochondrial respiration, immune function, and muscle contraction. Dietary nitrate, from products like beetroot juice, increases the availability of nitric oxide in the body. It appears to be beneficial for endurance exercise and in hypoxic exercise conditions such as training at altitude.

Dietary nitrate is found in leafy greens, some fruits, and some processed meats. It’s not recommended to increase your processed meat consumption to increase your dietary nitrate intake. However, there can be health benefits from increasing fruit and vegetable dietary sources of nitrate from things like beets, beetroot juice, bok choy, arugula, or celery. Because of the variability of nitrate concentrations between foods, it’s recommended to use a supplement like concentrated beetroot juice before events for best results because these products tend to have more consistent nitrate levels. Highly trained athletes should load dietary nitrate in the days leading into competition by taking 350-600mg nitrate each day for three days before racing. On race day, athletes should then consume 300-600mg nitrate 2.5 hours before the start of their event. As with all things racing, this supplement protocol should be practiced in training before attempting supplementation pre-event.

When choosing a supplement, look for natural sources of nitrate like beetroot juice. Importantly, nitrite or nitrite salt are easily confused for nitrate and can be toxic. Beet root may cause mild GI discomfort, so supplementation needs to be practiced. It should also be noted that there’s limited research on the impact of nitrate supplementation in women, nor is there much research on long term, consistent nitrate supplementation.

Other Supplements

There are a few other notable supplement mentions. Creatine seems to be beneficial in some instances in endurance sports. It provides energy for short, maximal intensity exercise in the make-or-break moments of an endurance sport such as a sprint finish. It also seems to be beneficial for brain health and recovery from mild concussion. However, creatine supplementation can result in 1-2kg body weight gain from fluid retention which may be a downside for some athletes.

Beta alanine supplementation may help buffer the acid buildup for high intensity exercise. Athletes would need to supplement for four to eight weeks to increase muscle stores. In which case, the downside to beta alanine supplementation can be the financial cost. Another downside being possible paraesthesia, an uncomfortable skin tingling sensation which can last up to an hour after high dose supplementation.

Similarly, sodium bicarbonate also acts as a buffer reducing lactic acid build up in high intensity exercise. This supplement has potential. However, the downside being what I will call “pants-exploding GI distress” which could negate any potential performance benefit. It’s still unclear if there’s a benefit of sodium bicarbonate applied directly to the skin.

Supplement Safety and Anti-Doping

All supplements carry risk, even things as simple as electrolyte mixes or protein powders. Here in the US, the Food and Drug Administration does not regulate supplements. They are not reviewed for safety or effectiveness before being made available to consumers. The dosage listed on the label might be drastically different than when actually contained in the product. Not to mention, cross contamination of manufacturing equipment resulting in the banned substances presence in benign products.

If you are going to take supplements, look for items with either a NSF or Informed Sport certification. These products are batch tested for 250+ substances that are banned by WADA.
NSF also verifies caffeine and protein content of their products.

Would I recommend the above supplements to athletes? Sports foods, absolutely. Medical supplements? If there was a deficiency that called for them, sure. The others? They’re definitely not going to be the first point of focus. People need to nail the basics first. This means eating enough, eating around exercise, adequate sleep, proper hydration, and managing stress. Focusing on these aspects will bring about bigger improvements than supplements will.

The supplements that will get you to run the same speed as Jason West, probably aren’t legal. And by that, I’m not inferring that he or any other big performers that work for years are doping. I’m saying that there are no legal shortcuts to getting to the top level of sport. There are few legal supplements that actually improve athletic performance more than a marginal amount. Your best bet is to focus on the big picture. Focus on your training. Focus on your recovery. Supplements are there to do just that: supplement.

The post On Supplements first appeared on Slowtwitch News.

Part of the challenge of racing an Ironman (or any race) is making it to the start line. Every year, we see big names unable to race the biggest races, whether it be due to injury, illness, or otherwise. I would love to see a statistic on how many pros who qualify for world champs do not make it to the start line. Maybe 20%? Depending on the year? Obviously, there’s many factors that contribute to getting to toe the line.

Which leads me to today’s topic, which I think is one of the biggest issues we have in the sport of triathlon: under fueling, low energy availability, and RED-S. I’ll get into the definitions here of each in a bit, but I have to wonder how much better athletes would perform, and how much stronger the quality of field at events could be if there was a stronger focus on fueling training sessions compared to the focus of body weight. Now, I’m not lost on the fact that power to weight is an important aspect of many endurance sports. But if the focus on weight precedes focus on adequate fueling and recovery, then we have a problem. Currently, the sport of triathlon has this precise problem.

I think it’s important to note here that it’s impossible to say that the reason all athletes fail to start a race is due to underfueling. That’s a rash conclusion and impossible to say definitively from an outside perspective. Do I think it’s possible underfueling impacted some of them? Absolutely. We know that under fueling increases risk of illness and injury… the reasons why many athletes are unable to start races.

RED-S stands for Relative Energy Deficiency in Sport and is a syndrome with “impaired physiological functioning caused by relative energy deficiency and includes, but is not limited to, impairments of metabolic rate, menstrual function, bone health, immunity, protein synthesis and cardiovascular health." The cause of RED-S is a mismatch between an athlete’s energy intake (input) and energy expenditure (output), leaving inadequate energy to support necessary functions for health. RED-s includes a broad spectrum of health, physiological and performance outcomes in both females and males, and can occur in individuals regardless of body size. This mismatch of energy intake (low) to energy output (high) which leaves inadequate energy available for normal physiological processes is what’s known as Low Energy availability (LEA).

RED-S is an evolution of the Female Athlete Triad. The female athlete triad was known as a relationship between low energy availability, menstrual dysfunction, and decreased bone mineral density. Over the years, the female athlete triad was expanded by RED-S as we’ve learned that the condition not only affects women, but also men, and the spectrum of health consequences associated with LEA is much larger than just menstrual dysfunction and low bone mineral density.

Other Symptoms of RED-S

We’ve heard for years about inadequate energy (calorie) intake, low bone mineral density, stress fractures, and missing periods. Yet, it’s amazing to me the number of stories I’ve heard of healthcare practitioners dismissing missed periods as acceptable as “normal for female athletes”, or the use of contraceptive pills as a band aid fix to get periods back (it’s not) without addressing the calorie deficit which initiated the problem. However, some symptoms of RED-S that people experience may not be initially associated with low energy availability, like for example, gastrointestinal issues.

The human body is resourceful. If decreased energy is available, certain functions deemed as less significant to survival will diminish in capacity. Let’s say you’re being chased by a bear. Is it more important to digest the food in your system or direct energy needs to your leg muscles so you can run away? This is why there’s a correlation between LEA and increased incidence of gastrointestinal distress than in athletes with Adequate Energy Availability.

If calories are scarce, many hormonal changes occur. This likely happens to conserve energy to allow for the most vital body functions to continue. Another function you don’t need to survive? Reproduction. Testosterone lowers in males, and men may experience low sex drives. Menstrual disruptions happen in females. Athletes may also experience sleep disruptions, irritability, or depressed moods.

In fact, low energy availability negatively impacts a multitude of processes including cardiovascular health. High cholesterol and hypoglycemia (low blood sugar) is more common for women suffering from LEA than women with adequate energy availability. Although exercise is protective against cardiovascular events, high cholesterol associated with LEA may have long term negative health consequences.

Training and Recovery

In my opinion, one of the greatest factors which results in peak athletic performance is the ability to train consistently. Stacking day after day to create small, consistent improvements over time. Frequent injuries, or illness will impact an athlete’s ability to do this. Other, less known symptoms of RED-s ">include decreased coordination, decreased concentration, and impaired judgement, factors which culminate into increased injury risk. Low energy intake can also be both cause and a symptom of iron deficiency anemia, impairing oxygen delivery to body tissues making it difficult to train.

There is some evidence suggesting that the risk of illness is three times higher in athletes at risk of LEA compared to those without. Injury risk could be 4.5 times higher for LEA athletes, which is no surprise considering the impact of reduced energy availability of bone mineral density and recovery.

Eventually, low energy availability leads to athletic performance decline. Athletes may not see it right away; some may even have an increase in performance before things totally fall apart. In an effort to conserve energy, metabolism decreases, causing a reduction in lean mass, resulting in undesirable changes in body composition. Inadequate carbohydrate and protein intakes lead to decreased glycogen storage and reduced protein synthesis, which means athletes will see less performance gains from training.

RED-S is a multifactorial condition in athletes. Whether the cause is unintentional under fueling, disordered eating, or eating disorder, the outcome can be the same. It’s a common thought to “workout so I can eat”. Instead, athletes will benefit from implementing a “fuel so I can train” perspective. Like the gas tank of a car, you won’t be able to run on empty forever, Eventually, there is a breaking point, and it will eventually come at the cost of health and athletic performance.

The post Under Fueling, Low Energy Availability, & RED-S first appeared on Slowtwitch News.

Summer is heating up, and I for one, am thrilled. The frigid winter in Salt Lake was excruciatingly long this year. However, hot weather comes with its own challenges especially when it comes to training outside. Physiological stress on the body is high while adjusting to the new, hot temperatures. So, here are a few tips to consider as we move into the full summer heat wave.

Burning Through Fuel

The increased metabolism and muscle contraction required for exercise results in increased heat production. Generally, athletes can dissipate heat through sweat production. In hot weather, core temperature rises because heat production accumulates faster than heat can be dissipated through the skin. Higher core temperatures mean higher physiological strain, and higher strain (read: intensity) results in increased reliance on carbohydrate for energy. Athletes often end up burning through their muscle glycogen stores more quickly in hot weather.

The fueling challenges don’t end there. Gastrointestinal function can also be affected by heat. Blood is diverted away from the GI tract and towards working muscles and skin in an effort to regulate and cool down. Diversion of blood flow away the gut along with increased core temperatures can lead to issues such as delayed gastric emptying, suppressed nutrient digestion, or suppressed nutrient absorption.

When adapting to warm weather, it's important to stay on top of carb intake. Small, evenly distributed intakes of around 45g carb/per hour is a good place to start. Fuel early and often. Because of the increased potential for GI issues, it's best to experiment with simple carbs initially, like sports drinks, gels, or gummies during exercise. If they’re well tolerated, you can experiment with more carb sources.

Staying Hydrated

Higher temps means increased fluid needs. Sweat rate increases in an effort to dissipate heat. Generally, higher sweat losses are a good thing because it means the body is effectively cooling itself off, keeping the core temperature lower for longer. Athletes should increase their fluid intake to account for these losses. Go into workouts well hydrated. Although imperfect, one of the simplest ways to monitor hydration status is to monitor urine color. The goal is to have a pale yellow color. Adequate hydration allows your body to function properly while dehydration can increase the likely hood of GI distress.

Stay on top of your hydration plan. During workouts, sodium based sports drinks tend to increase thirst and therefore increase fluid intake compared to plain water. If possible, keep beverages cold. This also increases palatability and your likelihood to drink. The night before a long ride, fill bottles halfway with water or sports drink, then stick them in the freezer. The next morning fill up the remaining bottle space with cold water. This delays the time for the fluids in the bottle to become hot.

Plan your training routes accordingly. Let’s face it, the most ideal scenario is to carry water with you while running and out riding. Find a hydration system that works for you. As someone who dislikes carrying water while running, I try to minimize the amount I have to carry by planning routes around water fountains and gas station stops. Try to find some shade and out of direct sunlight.

While hydration is important, too much fluid intake can cause its own issues. Exercise-Associated Hyponatremia is a dangerous condition where sodium levels in the blood drop below the normal range. Symptoms can range from mild to severe including lightheadedness, nausea, headache, and in serious cases vomiting, altered mental state, seizure, coma, or even death. The most common cause of exercise-associated hyponatremia is excessive fluid intake so be sure that fluid intake during exercise does not exceed fluid losses.

Post exercise, it’s important to replenish fluids that have been lost through sweat. For every pound of body weight lost, you’ll want to drink 16-24oz. Fluid intake doesn’t have to just come from beverages. Foods like watermelon, cucumber, citrus, tomatoes, lettuces, and strawberries have high water contents and help with hydration.

Keep Core Temperature Down

Summer season is slushie season… and also smoothie season. One of the fastest ways to decrease body temperature is to down an icy beverage. I find smoothies to be especially helpful for athletes in the summer because high core temperatures can diminish hunger cues, and smoothies can provide the necessary carbs, proteins and fluids needed for recovery post training.

Ice is one of the best tools for athletes to use to cool down. Stick some under your hat before heading out the door. Ladies, those sports bras/tops with phone pockets, try filling those pockets with ice. You won’t regret it. During training, keep yourself cool by tipping water over your head and exposed skin. This works especially well in hot dry climates (Hello, Arizona!). In areas with relatively high humidity, pre/post-cooling strategies such as ice vests or post exercise ice bath may provide more benefit. If other options aren’t available, starting and ending training sessions in a well air-conditioned room can diminish rises in core temperature.

For both athletic performance and safety, it’s important to try to minimize the risk of overheating. Whether you love or hate the hot weather, a thoughtful nutrition approach can help you beat the heat.

The post What to Know About Sports Nutrition When It’s Hot first appeared on Slowtwitch News.