45 - Sport Nutrition 2 with Tara Postnikoff

2:30 the role of nutrition in immune function Eat your vegetables!Supplements MAY be useful to complement a sound diet: Vitamin D, C, maybe turmeric, Omega fatty acids, good as fruits and vegetables.Avoid mega-dosingTake a look at the IOC position paper on supplementsStay hydratedReduce sugar intakeReduce / eliminate alcohol intake7:30 vitamin D and sunlight8:30 everyone’s nutrition needs are unique11:15 genetic testing and its role in guiding nutrition choicesIt can identify individuals more at risk for deficiencies in vitamin B12, vitamin D, vitamin A iron, calciumIt can determine if an individual is a slow or fast caffeine metabolizer. Slow metabolizers may not benefit from caffeine supplementation during exercise like fast metabolizers mayIt can identify potential issues with lactose digestionHelpful but certainly not revolutionary17:00 alternatives to traditional sport nutritionAdvantage of traditional products is controlled dosage and full understanding of ingredients, which makes use in racing easierLook for foods rich in simple carbs with a high glycemic index: maple syrup, dates, bread, bananas, raisinsPay attention to carbohydrate types that may cause issues in those with FODMAP and other food sensitivitiesExperiment with foods during training to assess digestibility when exercising. Something that causes zero issues when you’re at rest may cause GI distress symptoms when training.28:15 tolerance for food will change during long exercise bouts30:00 the role of ingested (exogenous) fat as fuel in exercise: small amounts likely okay, but large amounts best avoided unless the event is VERY long (>16 hours).35:30 if making own food, do not forget to incorporate sodium somewhere37:00 considerations for an endurance athlete transitioning from an omnivore to a vegetarian dietNutrients potentially reduced in a vegetarian diet: protein, B12, iron, maybe fatCommon plant-based sources of protein are also high in fibre, which may affect GI functionThe switch is better performed gradually to allow for the digestive system to adaptNuts, seeds, and avocados are a great source of fatFor vegans, B12 supplementation essential43:45 protein requirements for athletes: 1.2 - 2g / kg of body weight45:45 good sources of plant protein: beans and lentils, minimally processed soy products, some vegetablesA cup of most legumes will contain ~15-18g of protein / cup. A full head of broccoli will contain 15g of proteinNuts are ~25% protein by weight (~50% fat)47:00 a blend of vegetable-sourced protein is important for vegans to ensure that all essential amino acids are covered47:45 for iron, Tara suggests dried apricots and dark green leafy vegetables with some source of acidity to help absorption  For more context, have a listen to our first episode with Tara as well as our interview with Steph Gaskel from Monash University. To dig deeper, here's the IOC position paper on supplements that we mentioned.Learn more about Tara and HEAL at her website and follow her on Facebook and Instagram.