Sports Nutrition

Best Sports Nutrition News vol. 1

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If you follow me on Facebook and Twitter and I hope you do (hint,hint, wink, wink), you know that I like to post about the latest news in Sports and Nutrition. These are the stories that were the most popular in the last  4 months. It’s always interesting to see what stories strike people the most from celebrity players, getting older to losing weight, calories and gluten-free diet. Because at the end of the day what we really, really want is to feel good and look good. It’s just human nature after all!  Enjoy!

The secret to Tom Brady’s longevity? An (almost) vegan diet, resistance bands, constant ‘body work’

Almost Vegan diet. I like this. Or I call it flexitarian! Good job Tom!


The Gluten-Free Fallacy – Dr. Phil Maffetone

Sometimes I wonder how the gluten-free fallacy took over the world so quickly. It is now a high $$ industry. But is it really the gluten that makes the difference? Or is it consuming less grains in general. When cutting out grains, a lot of people report feeling better, less bloated, because grains are prone to fermentation in your gut and some people are more sensitive to it. As Dr Maffetone reports in his article switching from wheat to rice might not be the healthiest choice as rice often contains high level of arsenic. Instead try lowering your overall grain intake. Have them around your training sessions. The rest of the time, do you really need them?


Why Our Champions Are Getting Older

Brady, Federer, Phelps, the Williams sisters — there’s no physiological reason athletes’ bodies should fall off a cliff in their 30s. We know so much more about better training, recovery and of course nutrition. This is key. You might still have your best days ahead!


Stop Counting Calories If You Want to Lose Weight

Yes stop counting calories! Calories can be useful to assess loosely energy intake but reducing calories and exercising more won’t necessarily help you lose weight. This holds true especially for people with more insulin resistance. So it is important to figure out the amount of carbohydrate that will work for you and your level of insulin resistance. You can figure it out with the help of a #Metabolic_Efficiency trained specialist.


Should Cyclists Fuel With Candy?

Gummy bears are having a moment thanks to Road World Champion Peter Sagan—but whether candy really has performance value depends on how you use it. There is nothing wrong with having some candies during a run or a ride. It is the dose that make the poison. If you are a high carb athlete you will need a lot of gummy bears, swedish fish esor snickers to fuel and that could lead to GI distress. While if you are more Metabolically Efficient, a couple candy at a time might suffice. However by the time your body gets there (and you can improve on #metabolic_efficiency pretty quickly), you might have outgrown the taste of it … Just to warn you 🙂


How to Optimize Your Recovery by Hydrating Properly | TrainingPeaks

Hydration, don’t underestimate its powers! When you are exercising lightly, you probably don’t need to think about it too much. But when the volume of traiing increases it becomes really important to bounce back as quickly as possible. Know your sweat rate and aim to intake 150% of what you loses. Don’t just drink plain water, add salt. Protein and carbohydrates help too in slowing down water absorption and making it easier for your body to retain water.


Non-Celiac Gluten Sensitivity Confirmed

What is going on? The present review shows that more than 80% of nonceliac patients, labeled as suffering from non-celiac gluten sensitivity after a favorable response to a gluten-free diet, cannot reach a formal diagnosis after a double-blind, placebo controlled gluten challenge. Is it something else like FODMAPS maybe, to be continued…


Breakfast of Champions

It would be even better with spinach…Another nice blog about periodized carbohydrate intake and how elite cyclists are applying the concept.


Study highlights potential blood sugar management activity of elderberry extracts

Polyphenolic extracts from elderberry (Sambucus nigra) may increase the uptake of glucose and free fatty acids by muscles and help with blood glucose management, says a new study from Norway. Another superfood high in flavonoid. It also reduces inflammation and helps regulating blood sugar by increasing insulin sensitivity. Whether blueberries, blackcurrant or elderberry, get your blue color in!

The Evidence for Caloric Restriction – Intensive Dietary Management

There is no evidence really that calorie restriction leads to weight loss. Why? Because calorie restriction does not necessarily lead to calorie deficit. Why? Because your body will do everything it can to retain its fat reserve, it will decrease the calorie out or metabolism so that you don’t lose the fat. What can you do then? You have to trick your body in thinking that it has still plenty of food. Keeping blood sugar steady is one way and preserving your lean muscle mass is another.


The “True” Human Diet

From the standpoint of paleoecology, the so-called Paleo diet is a myth. Interesting point of view. We were made to eat what we had. A little bit of everything.


Where do cravings come from?

Understanding where cravings come from can help control them. It’s all about the reward system in the brain: dopamine. L-Tyrosine is a precursor to dopamine and could help in keeping those cravings at bay.


How harmful are processed foods?

As soon as you get a food outside of its natural element, it is processed. There is no such thing as #eating_clean. So where do you draw the line if there is such as line? What we know for sure is that the dose makes the poison. Highly processed carbohydrate such as flours are acellular meaning that the starch has been taken out of the plant cells. It gives a product that is highly palatable and so easy to overeat with not that much fiber to counteract. Although, it can serve a function in fueling the athlete, not as much for the sedentary population…


The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials

A cornerstone of conventional dietary advice is the recommendation to replace saturated fatty acids (SFA) with mostly n-6 polyunsaturated fatty acids (PUFA) to reduce the risk of coronary heart…Are you still scared of saturated fats, This analysis of papers (meta-analysis) shows that there are no advantages for cardiovascular disease of eliminating saturated fats. While n-6 PUFA are clearly more inflammatory. So beware of switching to highly processed vegetable oil in the name of good health…

That’s it for today. Thanks for reading!

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