Laura from EXOS: Nutrition for the WHOLE Athlete
Training people from the inside out.
Learn more about what they do at EXOS… gut health and working from the inside out.
- Science is changing over the last few decades.
- We can only do so much with exercise and strength training
- Not just exercise or nutrition…the foods that we are eating make a difference.
- Not once fits all…we are all different and different gut micro biome
We talk about Laura’s article on how to optimize your gut health and manage weight:
- A calorie is not always a equal calorie…100 calories of broccoli vs. ice cream
- How much is your body burning and absorbing… law of thermodynamics
- Cheat meal or reward meal… 80/20 rule okay sometimes!
- How is your gut impacting by your diet is being more researched
- Gut bacteria: good and bad bacteria.
- Optimize the bacteria ratio we can impact how we absorb and utilize nutrients in our body
- Common gut issues for athletes increasing with poor nutrition choices: IBS and bloated belly for example
- Probiotics are always suggested as well as lots of green vegetables, fermented foods and drinks
- Prebiotics are food for the good bacteria- probiotics are good bacteria
- We probably all have gut health issues and don’t even know it!
- Boost immunity by improving gut health…take 5 billion or higher probiotics CFU alive
- Get lab testing if you stool if not ideal… listen to one of our past podcasts on poop with Jator
- https://fitnessforwardstudio.com/2015/02/12/poopy-police-alert-with-jator-pierre-episode-16/
- Good article to read on the poopy police! http://chekinstitute.com/blog/lessons-from-the-toilet/
- Gluten and grains cause gut health issues even for athletes! Especially if sensitive or allergic
- Low carb high fat diet best for GI issues for most endurance athletes
- Metabolic efficiency is easier…water and sea salt on a bike ride instead of sugary drinks and gels!
- Nutrition coaching for athletes of all levels and ages
Five foods we should include in our diet plan for endurance athletes!
- Eggs – including the yolk!
- Raw mixed nuts- almonds, cashews, pistachios and mac nuts (not coated with sugar)
- Cheese: satiety and good for cravings (try raw goat or sheep cheese!)
- Dark Chocolate
- Mix berries (organic)
Include:
Optimize your gut health to manage weight
Laura Kunces, Ph.D., R.D.
“A calorie is a calorie, right? The short answer: no. It’s more complex. While you may lose weight using the calorie in, calorie out school of thought, a more sustainable approach is to consider exactly what you’re eating and how it affects your body. More specifically, how it affects your gut (or microbiome) and what your gut is actually absorbing.
All calories aren’t created equal because they impact our internal processes — metabolism, insulin stimulation, energy stores, and more — differently. With this in mind, the old saying of “eat less, work out more” should be something more like “eat foods that are ideal for your system.”
So whether you’re trying to gain muscle, lose body fat, gain body weight, or a combo, step one is figuring out your current body composition.
Turning inside out
Learning about your body composition and knowing your percentages of fat, bone, water, and muscle is a great starting point and a terrific barometer of your health and fitness. Tracking it, along with factors like strength, mood, productivity, and sleep, will help you gauge the effectiveness of your training and nutrition program. You may even be able to quantify an ideal body composition range at which you feel and perform best. Thankfully, science has helped develop numerous assessment tools. Which method is best for you?”
See the rest of the article here.
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