Sports Nutrition 236: Snack Attacks, Are Oxalates A Health Risk and Which Foods Have Them, Protein For Fuel, and More

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PH-logo-strapline_trans.png"]This episode is brought to you by Precision Hydration, the sweat experts who provide personalized hydration strategies and drink mixes to athletes of all levels. Not sure about your sweat and sodium loss? You can start by taking Precision Hydration's free entry-level Online Sweat Test and get a recommendation for a formula that fits your needs, or go the next step with their exercise-free Advanced Sweat Test. Then use the code "ENDURANCE10" to get 10% off your first order.[/sponsor] Ben Greenfield joins for another edition of Sports Nutrition. What are oxalates and when would a low-oxalate diet be beneficial? Oxalates and their role in kidney stones, joint aches and pains Foods high in oxalates: Leafy greens like spinach, kale, rhubarb, almonds, beets, beer Cooking can lower oxalates Candida or fungal issues can make oxalates in the body Some oxalates are ok for the majority of people; too many can become "toxic" Causes of oxalate sensitivity: Genetics, low B6, low minerals, poor gut health How to check your oxalate levels or sensitivity? Tests like organic acids and certain blood markers Fat-soluble vitamins Does being fat-adapted mean saying goodbye to snacking? Is hunger between meals a "bad" thing if you're trying to be fat-adapted? Getting hungry between meals during Ironman training - are meals not adequate enough? Pros and cons of snacking & how Ben approaches between-meal "snacks" Shiritaki miracle noodles How to find out if you're meals aren't calorically dense enough? Calculate resting metabolic rate and energy expenditure based on activity level, etc. compared with energy intake. Tawnee gave personal example of this example at lifepostcollective.com where she tracked food and activity level to see her energy balance. Online resource: cronometer.com How to portion out your dietary fat. (Carb and protein portions are easy to understand, but what about oils etc?) Pros and cons of measuring fats like oils (hint: neither Ben nor Tawnee does it) What about using protein for fuel? Amino acids block fatigue and prevent breakdown Examples of "safe" (more digestible) protein sources that you can take in during training and racing.