45 - Sport Nutrition 2 with Tara Postnikoff

What this episode covers

* 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-dosing * Take a look at the IOC position paper on supplements * Stay hydrated * Reduce sugar intake * Reduce / eliminate alcohol intake * 7:30 vitamin D and sunlight * 8:30 everyone's nutrition needs are unique * 11:15 genetic testing and its role in guiding nutrition choices * It can identify individuals more at risk for deficiencies in vitamin B12, vitamin D, vitamin A iron, calcium * It 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 may * It can identify potential issues with lactose digestion * Helpful but certainly not revolutionary * 17:00 alternatives to traditional sport nutrition * Advantage of traditional products is controlled dosage and full understanding of ingredients, which makes use in racing easier * Look for foods rich in simple carbs with a high glycemic index: maple syrup, dates, bread, bananas, raisins * Pay attention to carbohydrate types that may cause issues in those with FODMAP and other food sensitivities * Experiment 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 bouts * 30:00 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 somewhere * 37:00 considerations for an endurance athlete transitioning from an omnivore to a vegetarian diet * Nutrients potentially reduced in a vegetarian diet: protein, B12, iron, maybe fat * Common plant-based sources of protein are also high in fibre, which may affect GI function * The switch is better performed gradually to allow for the digestive system to adapt * Nuts, seeds, and avocados are a great source of fat * For vegans, B12 supplementation essential * 43:45 protein requirements for athletes: 1.2 - 2g / kg of body weight * 45:45 good sources of plant protein: beans and lentils, minimally processed soy products, some vegetables * A cup of most legumes will contain ~15-18g of protein / cup.  * A full head of broccoli will contain 15g of protein * Nuts 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 covered * 47:45 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 [https://x3training.com/endurance-innovation-22-nutrition-101-with-tara-postnikoff/] as well as our interview with Steph Gaskel from Monash University [https://x3training.com/endurance-innovation-27-steph-gaskell-on-fodmaps-in-endurance-nutrition/].  To dig deeper, here's the IOC position paper on supplements [https://bjsm.bmj.com/content/52/7/439] that we mentioned. Learn more about Tara and HEAL at her website [https://heal-nutrition.com/]and follow her on Facebook [https://www.facebook.com/Healthy-Eating-Active-Living-86783631077/]and Instagram [https://www.instagram.com/healtoronto/].