Nutrition360

11/03/2023

The research is limited but hints the gut microbiome might have a positive influence on athletic performance:
https://www.gssiweb.org/en/expert-panel/sports-medicine-publications/Article/the-athlete-gut-microbiome-and-its-relevance-to-health-and-performance-a-review
Open access

04/15/2022

an in depth read for interest in changes that occur during training/racing in the heat

A rise in body core temperature and loss of body water via sweating are natural consequences of prolonged exercise in the heat. This review provides a comprehensive and integrative overview of how the human body responds to exercise under heat stress and the countermeasures that can be adopted to en...

03/23/2022

Are you focusing on the right things when it comes to nutrition as a female athlete?

99% of the nutrition problems I see in female athletes can be solved by addressed the foundations of nutritional needs in the following order:

- Energy availability
- Macro and micronutrient (diet quality)
- Timing of food around training (pre/during/post)
- Adjusting nutrition to training intensity, duration

What that looks like on paper for you as an individual can look very different depending on your unique circumstances - including the training you do, work or family commitments and personal food preferences.

There isn't one perfect diet, but multiple ways that you can improve what you eat (when) to optimise your health, body composition and performance, and I love empowering women to be able to make smart choices that fuel their training well.

I designed the Training Nutrition for Cyclists e-course to work through these foundations to help you become aware of what you are currently doing with your food intake, identify the mismatch between your current intake and the nutrition needs, and start to fuel smartly in aligned with your training.

Because to avoid short-changing your training and performance, you need to fuel it appropriately!

The e-course will teach you the skills you need to adapt your nutrition to your training demands, working your way up the pyramid so you see and feel progress sooner rather than later.

To learn more and enrol today visit👇🏻

https://www.gemmasampson.com/training-nutrition-cyclists

03/21/2022

Most of the microorganisms that live on and inside us are contained in our digestive tract with increasing concentrations generally found the further down you go (💩). While research investigating these gut-specific microbes is still emerging, what is clear thus far is this community is essential ...

01/18/2022

Which is better for your health and weight: to eat 3 meals + 2 snacks between 8:00 a.m. and 7:00 p.m. OR between noon - 11:00p.m.? This study with free-living lean healthy males suggests they are better off eating more during the daylight hours.
https://pubmed.ncbi.nlm.nih.gov/33259790/

01/15/2022

https://getpocket.com/explore/item/plant-based-doesn-t-always-mean-healthy?utm_source=pocket-newtab&fbclid=IwAR2UK7_-FaQTZSN3ia3QIFFrf2PXtkZi7l5zu48StCxa7nTTlyAgzr0jOrY

You may want to reconsider a plant-based diet if your motivation is health.

12/31/2021

https://chicago.suntimes.com/well/2021/12/30/22858580/new-years-resolutions-rethink-weight-loss-anti-fatness-health-wellbeing?utm_sq=gxwg74x6ma&fbclid=IwAR0PflBZ4aNR8FXh3ttCugPp_pKdsJYhgMx5AAd0mZisXRrMXAlLbyih3AI

January’s anti-fatness may be cloaked in wellness and body positivity, but its core message to potential customers is the same it’s always been: their body is not good enough and they have not been disciplined enough to lose weight.

06/04/2021

https://trainingpeaks.com/blog/is-the-keto-diet-healthy-for-endurance-athletes/?fbclid=IwAR1qEoE83Xk3gc18n5L9eEOLgGW4kO_x-n5gvA8nZXfMk7o4Dl4vCGXGCns

The ketogenic diet is particularly popular among athletes — but are its merits based on fact, or fiction? Doctor Jeff Sankoff debunks the myth.

05/05/2021

an interesting read for any cyclists out there

https://www.cyclingweekly.com/news/latest-news/why-get-skinny-when-you-could-get-fast-why-a-rebalancing-of-perspectives-is-needed-in-cycling-498090?fbclid=IwAR1xR2fJTvntb8J4wqBV_HnUc98TeqVyPoT9WpBcUUDgU7dOMw7enXWLVaM

Cycling’s obsession with weight is doing untold damage, argues Joe Laverick as he calls for a rebalancing of perspectives on fuelling, physique and performance

04/27/2021

You may hear about men getting cognitive focus and clarity of mind when they are in a fasted state, and this is because we know specifically that the parasympathetic response in men is one that is very strong.
👉But in women, it's not a parasympathetic response. It’s a sympathetic response to not having enough calories.
In a fasted state, women ...
👊🏼are anxious
👊🏼They have brain fog.
👊🏼They get a little bit of depression 👊🏼and an elevated heart rate,
and it's because they're in such a high sympathetic drive.
👉We also know that in women, there's no improvement in blood glucose control, where as in men there is. We also know that the autophagy that is so well-documented in intermittent fasting,
is very minimal in women, but it has a massive effect in men.
👉The biggest thing about IF is it signals an increase in visceral fat in women. (the fat around the essential organs, the protective fat that's really hard to mobilize and increases cardiovascular risk.)
Have you been told to give it a try before? Have you noticed the difference from your male counterparts? Tell me below 👇

04/20/2021

Protein intake advice for older athletes. Read the blog in www.Mysportscience.com (link in bio)