Sports Nutrition 235: The Most Important Pre-Race Meal, Ideal Aid Station Fare, Beta-Alanine as a Lactic Acid Buffer, and More

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code "enduranceplanet" if you're shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN's new bar made with coffee beans![/sponsor] Ben Greenfield is back for Sports Nutrition 235: Neurofeedback training Alpha beta imbalances Decreases distraction More focus Like meditation (but way more expensive) Check out: Peak Brain Institute and Dr. Andrew Hill Maffetone's 2-week test to test carb intolerance (CI). What does it mean when you have some positive outcomes such as less bloating and more focused, but also some negative outcomes such as breaking out on the face? Detoxing and "coming off" sugar and carbs Glucose restriction causes our body to tap into adipose tissue to burn fat During this process, toxins can be released Ending a higher carb diet also means killing off fungal overgrowths, etc, which can lead to short-term detox symptoms How to mitigate the negative effects during a detox: Hydrate to flush out toxins Liver detox supplements: NAC, milk thistle, glutathione, liquid trace minerals Whole foods that detox: cilantro, parsley, onion, dandelion root Infrared sauna Skin brushing Beta-alanine supplementation: What does it do, pros and cons, can it benefit endurance athletes, does intensity matter, dosage, and when to take? Precursor to carnosine, which may improve exercise recovery, wound-healing, antioxidant, anti-aging Buffer to lactic acid increases at higher intensities (buffering accumulated hydrogen ions) May increase power output Best for exercise that's short-to-moderate duration and high power output (not as effective for moderate aerobic/MAF exercise intensities) Can cause flushing Combine with baking soda for more effective results, but only microdose baking soda ~5g/d; consume before exercise Carbs before a race and "carb-loading" strategies for fat-adapted, health-conscious and/or LCHF athletes Which meal is the "most important" before your race? (Hint: not the pre-race dinner) Have the "bulk" of carbs at breakfast or lunch the day before the race because absorption of carbs takes 8-12 hours (i.e. carbs become muscle and liver glycogen) May consider small frequent snacks the day before instead of large meals Fat oxidation levels and your "diet" - burning fat even if you eat carbs Glucose will always be the preferred energy source even if you're a fat-burner, in keto, etc. Ben and Tawnee share personal thoughts on carbs for athletes from a health and performance perspective More on race-morning breakfasts on SN 230 Building the ideal healthy aid station for endurance athletes - what would this includes? Macadamia nuts Low-sugar fat-based gels, i.e. chia gels, nut-butter gels, Muir gels, etc Minerals, such as sea salt Sugar-free electrolyte beverage Effervescent electrolyte tablets