athlete nutrition Archives - Healthy Green Athlete

The Do’s and Don’ts of a Pre-Workout Meal

Coach Karen — Thu, 17 Feb 2022 00:14:26 +0000

A pre-workout meal is one of the most important steps in living and maintaining a healthy lifestyle. This article is for anyone who wants to live an active and healthy life.

What you eat before a workout or competition will serve as your fuel for the activity. The timing of consumption, quality of food, type of macronutrients, and amount of food consumed will all play a role in delaying fatigue. If you eat too much food too close to the activity, you may feel sluggish. If you don’t eat enough food before a workout, you’re more likely to reach fatigue sooner and may even feel lightheaded.

When planning your meals, it’s important to think about the composition of the meal and the portion size. Regardless of timing, you’ll always want to consume a meal that has a majority of carbohydrates (55-65% carbs). A healthy source of carbohydrates before activity will ensure that your body has enough glucose in your blood and glycogen in your muscles to fuel your activity.

Also Read: 7 Tips to Treat Sore Muscles for Adults

The amount of those carbs consumed before a workout or competition will depend on the duration of the activity itself. For example, endurance runners who are fueling for a long run should aim to consume 2.5 – 4.5 grams of carbohydrates per pound of body weight. On the other hand, an athlete that is participating in an intermittent activity for less than an hour should aim for around 1-2 grams of carbohydrates per pound of body weight in their pre-workout meal.

Meals should be consumed 2-4 hours before a workout, and a light snack consisting of 30-60 grams of carbs (like one of these) can be consumed within an hour prior.

When it comes to a pre-workout meal, you’ll need to find the appropriate amount of food, type of food, and timing that works best for your body and for your activity. You’ll want to avoid foods that will cause stomach upset and foods with a large number of simple carbohydrates. Too many simple sugars can cause a spike in blood sugar followed by a crash during activity.

The specific timing, amount, and type of food will vary based on the athlete. But here are some general do’s and don’ts of a pre-workout meal for all types of athletes:

DO make sure you’re consuming food before activity.

DO consume a meal or snack that is high in carbohydrates.

DO consume foods that are phytonutrient-rich (think fruits and vegetables).

DO consume a small amount of protein because your body will need the amino acids for your muscles to perform optimally.

DO consume foods that are high in fiber and complex carbohydrates such as fruits, whole grains, and sweet potatoes.

DON’T consume meals that are high in fat since they may cause stomach upset.

DON’T consume foods with ingredients that will cause inflammation in your body. Inflammation can show up as stomach issues (bloating, gas, cramping, and diarrhea), rashes, brain fog, and joint pain.

DON’T forget to drink water! Hydration is part of pre-workout nutrition. Going into a workout or competition dehydrated can be detrimental to performance and increases the risk of injury.

What about pre-workout supplements?

Pre-workout supplements are a matter of personal preference. I think they can be beneficial for providing a boost of energy as long as you’re properly fueling with your pre-workout nutrition. I wouldn’t recommend using them every time you workout, but they can be useful on those days when you lack the motivation to get moving.

I would also avoid pre-workout supplements that contain artificial colors and sweeteners, high amounts of sugar, and unnecessary ingredients. For a list of my favorite all-natural pre-workout supplements, check out this blog post.

The post The Do’s and Don’ts of a Pre-Workout Meal appeared first on Healthy Green Athlete.

My Daily Supplement Routine

Coach Karen — Mon, 07 Feb 2022 20:47:32 +0000

As an adult athlete and sports nutrition coach I take my supplements very seriously. I believe in supplementing a whole-foods diet with additional nature-based nutrients to manage physical stress, reduce inflammation, support my gut health, and benefit my overall health with an extra dose of important phytonutrients. Between the foods that I choose to consume and the supplements that I take daily, I am better equipped to perform at my best as an athlete, delay the aging process and stay as healthy as possible for as long as possible.

This list may seem like I take a lot but I spread them out throughout the day and add them to my drinks (coffee, smoothie or morning hydration cocktail) or take them in capsule form. Here are the supplements that I take on a daily basis and why

Collagen

I take collagen supplement to support my joints and to promote healthy skin, hair and nails. Collagen is the connective tissue in mammals and while humans have the ability to produce collagen, the amount they produce declines over time. This can lead to fragile joints, aging skin, and weak nails. To learn more about collagen and what you should look for in a collagen supplement, check out this post.

I add 2 scoops of Vital Protein Collagen Peptides in my first cup of coffee in the morning. There are other brands that offer the same quality, but I stick with this one because they sell it at Costco and it’s the best deal around.

Rhodiola

Rhodiola is a powerful adaptogen which means that it contains phytonutrients that support the body’s adrenal glands and therefore the ability to manage stress. Rhiadola is an important factor of my daily supplement routine.

When it comes to purchasing herbs online, make sure you are purchasing from a reputable company. Or better yet, purchase directly from an herbalist that makes their own products. The Rhodiola I add to my morning hydration cocktail every morning is from herbalist Marie Frohlich who owns Taproot Herbals in Vermont. I usually stock up on Rhodiola when she has a free shipping promotion.

Mushroom blend

Medicinal mushrooms offer a combination of benefits that no other food can. They help with reducing inflammation and support the immune system and help the body balance blood sugar. They also support the nervous system and the brain which supports the body’s stress response and the brain’s cognitive function. They have anti-oxidant properties which help the body fight off free radicals which can accelerate aging. And in case you’re an adult athlete that needs one more reason to take medicinal mushrooms, they also increase energy and stamina.

Also Read: Why Not All Medicinal Mushrooms Enhance Athletic Performance

They add a strong earthy taste so I add a scoop of a mushroom blend to my first cup of coffee in the morning. The taste of the coffee (and other things that I add to it) masks any mushroom taste. The one I purchase depends on which one is on sale on Amazon. Here are my faves:

Thrive 6 Mushroom Complex

The Functionist Organic Mushroom Blend

Om Mushroom Masterblend

Nose to tail bundle

In Cate Shanahan’s book Deep Nutrition: Why Your Genes Need Traditional Food, she makes a very strong and scientific case for why organ meats should be a staple in the human diet. Organ meats are higher in vitamins, minerals, and amino acids than any other nature-based food – this is why I consider organ meat supplements to be the most superior multi-vitamin supplement on the market.

The human diet has shifted from a traditional “whole-animal” approach to in many cases avoiding animal sources altogether. If you have any concerns about nutrient deficiency, you might want to consider adding organ meats to your diet. And since we live in the modern era, you don’t need to go through the process of buying, cooking then eating them. To read more about the benefits of eating organ meats, check out this post.

There are a lot of great companies emerging that offer a wide range of nose-to-tail options. Right now I’m hooked on a brand called Heart and Soil, and here are the 3 that I’ve incorporated into my daily routine:

Beef Organs – for overall health, improved nutrient absorption, energy, and mood
Life Blood – to promote a healthy cardiovascular system, and improve iron stores, oxygen delivery, and endurance
Bone Matrix – to help build strong bones and joints, and to improve flexibility

High-dose probiotic

The human gut is the connection between the external environment and the internal one. The condition of the gut and the health of the microorganisms living there determine how well nutrients are digested and absorbed and whether or not invaders are fought off or allowed in. One way to ensure that your gut is healthy is to support the organisms that live there with a probiotic.

Also Read: When and Why to Consume Probiotics

Not all probiotic supplements are created equal so it’s important to find one that works best for you. I personally never go a day without taking my 120 Billion CFU Women’s Probiotic from Vitalitown. 120 Billion CFU is a pretty high dose so I wouldn’t start with this one if you’re not used to taking a probiotic. Along with a high-fiber diet, this probiotic helps to keep my bowel movements regular and I also believe it to be my saving grace in avoiding stomach upset when I travel.

Fish oil

Fish is an excellent source of Omega-3 fatty acids which support the health of the brain, heart, and eyes, and ward off inflammation. The World Health Organization recommends consuming 1-2 servings of fish per week in order to reap the benefits of Omega-3s. Since I don’t eat a lot of fish, I supplement with fish or krill oil.

Also Read: 5 Best Oils for Cooking and Baking

I have a few favorite fish oil products that I cycle through. The one I choose usually depends on my favorite brands having promotions or deals on these supplements. The one I’m currently taking is WHOLEMEGA Fish Oil from New Chapter.

Magnesium

Magnesium is a mineral that is involved in many different biochemical pathways in the human body. If you’re consuming enough of it on a daily basis, it will improve athletic performance, support healthy blood sugar levels, and promote heart health. It’s also been found to help with muscle cramps and could improve (i.e. alleviate) PMS symptoms.

It’s also been found to induce a relaxing effect which is why I take it at night before I go to bed. My favorite supplement is New Chapter’s Magnesium + Ashwagandha which is an adaptogenic herb that helps the body return to a state of calm after a stressful day.

Lysine

Lysine is an essential amino acid found in meat, yogurt, eggs, and cheese and is beneficial for strengthening the immune system, promoting collagen growth, and helping with nutrient absorption. It’s also been found to shorten the duration of cold sores because it slows the absorption of arginine – an amino acid made by the body that is needed by the HSV-1 virus for an outbreak. (Side note, if you have HSV-1 I would highly recommend staying away from any products that contain arginine. Many pre-workout products contain it.)

Also Read: 6 All Natural Pre-Workout Supplements

Along with 50-80% of Americans, I have HSV1. I’ve had it since I was an infant and still get cold sores (aka fever blisters) on my mouth at least 3-4 times a year. If you also have HSV-1, you know how much these things can suck. I take 500mg of lysine every day and then up the dose to 1000mg if I feel a cold sore coming on. I really do find that it reduces the severity and healing time of the cold sores that I do occasionally get.

The post My Daily Supplement Routine appeared first on Healthy Green Athlete.

Why is Iron Important for Athletes?

Coach Karen — Sun, 27 Jun 2021 23:59:54 +0000

Iron plays a crucial role in the formation of proteins that carry oxygen to cells and tissues. Hemoglobin is the protein in red blood cells that relies on iron to help carry oxygen from the lungs to cells and tissues throughout the body. Myoglobin is an iron-containing protein in muscles that transports oxygen to muscle cells. Without iron, our muscles wouldn’t have enough oxygen to function at their best.

Iron also supports a healthy immune system, brain development, and energy production.

Iron deficiency is the most common nutrient deficiency in the WORLD.

Iron deficient athletes will complain of cold intolerance, low energy levels, shortness of breath and decreased performance. They may even appear to be pale and sickly.

Athletes are at a higher risk for iron-deficiency anemia – a condition resulting from poor iron intake that affects red blood cells and their ability to transport oxygen throughout the body. Female athletes in particular are at the top of this risk group because of the iron lost during menstruation. Distance runners and non-meat eating athletes are also at a higher risk for this condition.

You might be Iron Deficient if you are:

consuming less than the recommended dietary allowance for iron which is 8mg/day for males and post-menopausal women and 18mg/day for females
not consuming enough heme sources of iron (from animals)

Iron absorption depends on your cells’ need, the amount and kind of iron consumed, the bioavailability of the iron source, gut health, and dietary factors that enhance or inhibit absorption.

There are two different food sources of iron. Heme iron is primarily found in meat and animal products and non-heme iron is found primarily in plant foods

The bioavailability of heme iron is higher than non-heme sources (from plants) of iron. Heme iron becomes more available when consumed with non-heme iron and/or foods that contain Vitamin C. If you are a vegan or vegetarian athlete, you’ll want to eat a food that is rich in Vitamin C (like a lemon) with a bowl of dark leafy greens (like spinach) in order to boost the bioavailability of iron in the foods you consume.

Also Read: 5 Daily Habits to Build a Strong Immune System

If you consume a variety of plant and animal foods that are iron-rich (especially organ meats and dark leafy greens) you *might* be getting enough bioavailable iron to help ship oxygen to your cells.

Before you jump over to Amazon to order some iron supplements, take a look at your diet first. Make sure you’re eating plenty of dark leafy greens and organ meats. Also, keep in mind that there are artificial substances in processed foods that may interfere with iron absorption.

Organ meats are very nutrient-dense and contain just about every micronutrient that the body needs. If organ meats don’t seem all that appealing to you, consider adding a supplement to your daily routine.

If you still suspect you’re iron deficient, I’d recommend booking an appointment with your physician for a hematologic evaluation (a blood test) to confirm.

If you are looking for more awesome minerals that play an important role in the human body, check out my article on the Importance of Electrolytes.

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