We use nutrition to reverse health issues in active individuals. Are you ready for better performance?
We specialize in helping individuals, teams, and companies overcome fatigue, gut issues, and improving recovery. FWDfuel is a whole food, individualized approach to sports nutrition.
07/17/2024
If you're prepping for your run or lifting session but are fearful of eating something that will send you to the toilet mid run or leave you crop-dusting your gym buddies... this post is for you!
❌The solution is usually not to avoiding eating all together but rather ✅ find the types of carbohydrates that are well-tolerated for you.
The problem is that a category of carbs called FODMAPs, which range from fructose (found in fruit) 🍎 and lactose (milk) 🥛 to sugar alcohols (think low-carb protein bars), can be poorly absorbed for some peeps and often trigger symptoms like gas, bloating, and diarrhea. THE WORST! 💩
This is the LAST thing you want to be dealing with before or during a workout/run, and many people who struggle with this really struggle to navigate eating when these triggers are SO potent. 😭😫
While each person is different and may need to experiment with the different options listed above, these high-carb options, or at least a variety of them, are typically better tolerated for athletes with sensitive stomachs. 🤗
Instead of walking into your session fuel-free and bonking mid-workout, 🫠 try these to keep your brain and muscles fueled for your workout! 🏋🏼♀️
If you feel like you've tried it all and still find yourself struggling to find the right foods to properly fuel your training, apply to our 1:1 Nutrition Coaching (linked up in our bio)! 👆🏻
06/27/2024
❇️ Progesterone is a hormone that balances the effects of estrogen for women and without healthy levels of this hormone, it's likely you will feel like junk... 😩
Let's explain a little further:
👇🏻 Low progesterone levels in female athletes can lead to a host of unwanted symptoms that impact day-to-day performance and recovery AND most importantly overall health!
❗️Low progesterone is very common in female athletes due to the tendency to under consume carbs, fat, and overall calories for the amount of intensity of training that is being done.
❕The end product of this is that the brain and body because stressed from the lack of resources and the results is lack of ovulation, which is the time of the month where an egg is released from the o***y.
❗️Lack of ovulation leads to.... you guessed it... LOW P! Because ovulating is how your body produces sufficient levels of progesterone.
Many women that are active feel relieved when their monthly flow disappears, but the long term negative impact of this cannot be overstated. IT'S NOT SOMETHING TO BE PRAISED! ❌
Swipe for tips on how to improve progesterone levels for improved performance and overall health!
Which of these symptoms resonate with you?⁉️
06/24/2024
Getting the right pre-workout fuel can make or break your training session/practice and your recovery.
We often get the question, "What should I eat before a workout?" and ultimately, carbohydrates are the goal.
But...depending on how much time you have before you start will determine what other food components can be included with those carbohydrates! 🍌
🕑 If you only have 30 minutes or so before you train, the goal is quick, easy-to-digest carbohydrates and minimal fat and protein, as these foods will take longer to digest and not provide immediate fuel in the way carbohydrates will.
🕑 If you have more than an hour and up to 2-3 before you train, carbs are still the goal, but a moderate and low amount of fat can be included to provide sufficient fuel. More time = more time to digest fats and proteins. 🐔
🕑 If you have 3 hours or more, a full meal is likely to be well-tolerated (and recommended) to sustain hunger and energy levels until training starts. 🔥
Ultimately, these are just suggestions. People always have different rates of digestion and will feel more or less sensitive to certain foods in the stomach prior to training, so experiment to see what feels best for you!
‼️ What works for you may work differently for somebody else.
What foods would you add to this list?!
Save this for your next workout, and tag your training buddies who could benefit from this post.
06/20/2024
We live to help a person go from dreading the day to waking up feeling GOOD! 😊🤩
Truly the best work is how we equip you with the tools and strategies to build sustainable, healthy habits for life so that your symptoms of bloating, fatigue, sugar cravings, performance plateaus, miserable periods, and more…that you’ve learned to live with… are no longer ruining your day. 👏🏻
If you’re ready to get the long-term support you need to feel good, schedule a FREE call with us (through the link in our bio) to strategize a program for you and your individualized needs!🤩
06/19/2024
What are prebiotics?! Prebiotics are non-digestible fibers that promote the growth and activity of beneficial gut bacteria (aka probiotics)!
Foods that contain prebiotics include (but are not limited to):
-Garlic
-Onions
-Leeks
-Asparagus
-Bananas
-Whole grains
-Skin of carrots
-Artichoke
We need prebiotics to support a healthy gut for the LONG TERM. A supplement can help in the short term, but eating a diet that contains lots of different prebiotics will provide the above benefits!
Many people are focused on probiotics but lack prebiotics in their diet. Is this you?!
If you need more guidance and support in improving your gut microbiome, consider applying to working with us 1:1 for personalized testing and protocols! The results? Expect to rid yourself of bloating, smelly farts, fatigue, and more!
06/14/2024
🔃 Replacing conventional beauty and household products with ones that contain less fragrance, parabens, and plastics can be a game-changer for hormonal balance! 🙌🏻🥳
‼️Here are some key reasons why non-toxic products are important for maintaining hormonal health:
1. Avoiding Endocrine Disruptors 👍🏻
1️⃣Parabens: Commonly used as preservatives in cosmetics, parabens can mimic estrogen in the body, which has been shown to drive unfavorable period symptoms due to estrogen dominance and even related to some cancers such as breast cancer.
2️⃣Phthalates: Often found in fragrances, 💄phthalates are known to interfere with the production and regulation of hormones, affecting reproductive health and development. NOT FUN!
2. Supporting Reproductive Health
🤰🏼Fertility: Some chemicals in conventional beauty products have been linked to reduced fertility and negative impacts on reproductive health in both men and women. This could be difference between getting pregnant naturally or having to take ana alternative route!
4. Maintaining Skin Health and Function
🧴Skin Absorption: The skin is highly permeable, and many ingredients in beauty products are absorbed into the bloodstream. Using non-toxic products helps limit these exposures and limit the overall toxic burden in the body.
🔥 Inflammation: Some toxic ingredients can cause skin irritation and inflammation, which can affect hormone levels indirectly by stressing the body’s systems and contributing to chronic inflammation!
✨Improving hormonal health by avoiding many of the endocrine disruptors found in home and personal care products is huge.
It may not mean throwing away or replacing every single product you use, but just limiting exposure by making swaps where you can! 🙌🏻
Your body will thank you later!
What would you add to this list? Let us know in the comments! ⬇️
06/12/2024
There’s a widespread call to reduce inflammation through diet and lifestyle practices, and this is for good reason! 🙌🏻
Yes, inflammation can be a good thing. It can be a lifesaving thing! In small amounts and primarily during acute periods, inflammation is a normal and necessary immune response to ourselves and our outside environment.
However, the problem occurs when inflammation is more than necessary and chronic. Experiencing consistent, chronic, and especially widespread inflammation can wreak havoc on our muscles and joints, cognitive function, energy levels, hormones, and so much more. At worst, chronic inflammation can lead to chronic fatigue and even an autoimmune condition.
The GOOD thing is that your diet can play a crucial role in managing inflammation. While there are more than these foods, these are 6 foods known for their anti-inflammatory properties!
🍃 Spinach is rich in vitamins A, C, and K and contains polyphenols and antioxidants that combat inflammation.
😋 Ginger contains bioactive compounds like gingerol, which have anti-inflammatory and antioxidant effects. It’s often used to relieve symptoms of arthritis and reduce muscle soreness.
🍣 Fatty fish are rich in omega-3 fatty acids, particularly EPA and DHA, which have been shown to reduce inflammation.
🫐 Berries are packed with antioxidants, including anthocyanins, which have anti-inflammatory effects!
🥑 Avocados are high in monounsaturated fats, fiber, and several vitamins and minerals. They contain compounds like carotenoids and tocopherols that have anti-inflammatory properties.
🫒 Extra Virgin Olive Oil is a staple in the Mediterranean diet and is known for its heart-healthy benefits. It contains oleocanthal, a compound with anti-inflammatory properties similar to those of ibuprofen.
✨ Start working these foods into your diet to help reduce inflammation and skyrocket your energy, performance, and overall human health!
06/06/2024
‼️Nutrition can make or break a female’s management of polycystic ovarian syndrome (PCOS)!
This is actually amazing because women have the ability to positively influence a condition that is often seen as purely genetic or only managed through birth control. 😒 Some women do not feel great on birth control and wish to have alternative ways to manage the condition and these food swaps are one of many ways! 😊
Many women with PCOS struggle with insulin resistance, making it hard for their body to process carbohydrates appropriately, so a diet high in refined carbohydrates and added sugar can continue this hormonal imbalance and worsen symptoms such as:
•weight gain
•weight loss resistance
•irregular periods
•infertility
•hair loss/thinning
•heavy periods
•hair growth (in places it shouldn’t)
•poor stress resilience
Foods that are refined and high in added sugars should be swapped with foods higher in protein 🍳 , fiber 🥦 and healthy fats 🥑 to better regulate blood sugar and lower insulin levels.
🤩 This doesn’t mean carbohydrates have to be eliminated! It just means getting intentional about the quality and timing of carbohydrates to be more plant based, complex, high in fiber, and unrefined. AKA eat whole foods more often than processed foods!
Lowering insulin leads to lower androgen levels (testosterone and DHEA) and more consistent ovulation for women with this condition. 🩸 💃🏼
***Disclosure - many people are misdiagnosed with PCOS or do not have a form of PCOS driven by insulin resistance. So, confirming an accurate diagnosis of PCOS, especially testing a fasting insulin level, is highly recommended! 🙌🏻
Send this to a female who could benefit from this info!
diet
06/05/2024
Meeting the recommended protein intake is a challenge for many people because foods commonly seen as "high protein" are not as high as the marketing makes them out to be.
These foods do contain some protein, yes, especially when compared to other foods like fruit, vegetables, oils, and butter, BUT they are not high enough in protein to be relied on as the main form of protein in the diet.
These foods can be added to one's diet as additional sources of protein and nutrients but should be consumed alongside a diet that contains sources high in protein to meet the recommended protein goal of 0.8-1 gram per pound of body weight.
Depending on your age, gender, body composition, and performance goals, protein recommendations typically fall between 20-45 grams per meal, so including high-protein foods is key.
High protein sources include:
animal meat like beef, steak, venison, etc.
poultry like chicken, turkey, and fish
eggs
dairy products, including cottage cheese and Greek yogurt
quality protein powders, either whey-based, bone broth/collagen-based, or pea/brown rice based
*If you are a vegan or vegetarian, plant-based sources can be utilized to achieve this goal, but a lot of attention has to be put into ensuring enough of these foods are consumed and spaced out properly so as not to drive digestive discomfort (since plant-based proteins are higher in fiber).
What would you add to this list of foods commonly thought of as "high protein" but really aren't? Let us know in the comments!
06/04/2024
Summer vacations are coming! Her are some of our suggested essentials for traveling that will support you to not feel like 💩 throughout your trip!
Of course you’ll want to enjoy food, drinks, and late nights with your loved ones but we don’t need to send our health down the drain just because we leave home.❗️
🙌🏻 It is possible to support our energy, digestion, blood sugar, sleep and immune health with the right tools.
1️⃣ Magnesium - magnesium glycinate or citrate are the forms of magnesium recommended to support sleep and regular bowels. Constipation is a common complaint for people and magnesium can do the trick in keeping ya regular! 💩😃
2️⃣ Convenient protein options - I think we can all agree that getting enough protein when traveling is no easy feat. Load up on grass fed jerky sticks or single serve collagen packs to help keep your blood sugar managed and hunger at bay. 😋
3️⃣ Vitamin D - we always think about orange juice and elderberry to support immune function, but do not sleep on vitamin D for fighting off disease from airports, etc. 🙌🏻
4️⃣ Digestive enzymes and bitters - you’re likely going to want to try new foods or eat foods out of your norm when on vacation. But for those with sensitive stomachs this may lead to more discomfort than requested 😩 You can support your digestion by taking digestive bitters and enzymes before your meals. 😋 shoot us a DM for a recommended digestive enzyme to purchase!
5️⃣ Portable electrolytes - always always always have water and electrolyte packets on hand. Whether it be more alcohol consumption than normal, going hiking, or general travel excursions, it’s very easy to burn through minerals. Keep these on hand for optimal hydration and energy! 🔥💧
Where are you traveling to this summer?!? Let us know if the comments 👇🏻
05/21/2024
For athletes, maintaining optimal iron levels is crucial for performance, energy levels, and overall health. It's easy to deplete iron levels if fueling is not being done properly, especially for runners!
Save and send this post for some high-iron foods that can be beneficial for maintaining healthy iron levels.
*Also...a pro-tip to enhance iron absorption is to combine the intake of these foods with vitamin C-rich foods like citrus fruits, tomatoes, and bell peppers)
*On the other hand, you want to avoid eating these foods with coffee and other calcium-rich foods since they can inhibit iron absorption.
How do you know if your iron levels are not sufficient? Here are a few common symptoms that may indicate deficiency.
1. fatigue
2. pale skin
3. dizziness or lightheadedness
4. cold hands and feet
5. headaches
6. heart palpitations
7. brittle nails
8. hair loss
If you're unsure, it's always best to get a blood test of your iron panel from your doctor to confirm!
05/14/2024
Last week in our post on acid reflux, we discussed how antiacid or PPI medications are highly utilized to manage acid reflux or heartburn.
This is because practitioners operate from the mentality that stomach acidity is bad for you and must be reduced. Sure, there are cases of this, but many times, the underlying root cause of reflux is that stomach acid is too low in the first place.
Having low stomach acid or hydrochloric acid (HCl) and often low bile acidity too often looks like:
burping often after meals
bloating after eating
reflux/heartburn
prolonged feeling of fullness after eating
gassiness after eating
deficiencies in B12, magnesium, calcium, iron, and zinc
How do you know if you have low stomach acid?
First thing in the morning, on an empty stomach, drink a glass of water with a 1/4 tsp baking sods. then time up to five minutes. Time how long it takes you to burp. If it takes longer than three to five minutes, the theory goes, you don’t have enough stomach acid.
If you burp straight away, you have too much stomach acid.
Save this post and send to somebody who may benefit from it!
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Let’s cut to the chase. We were unhappy with the one-size fits all approach to sports nutrition so we decided that it was time to push a few boundaries. We knew from our experience as former college athletes that this cookie-cutter approach was far from the best that can be offered. A more progressive method must be out there, right? Just as each player thrives on different forms of coaching, we knew our bodies needed an individualized approach to nutrition.
Lo and behold, we soon discovered the wonderful world of Functional Medicine. This form of medicine centers on addressing the root cause of a problem vs. treating an isolated set of symptoms. For example, an athlete may be dealing with fatigue, constipation, and acne. A conventional practitioner would tell the athlete this is to be expected because they are “a teenager”, “highly active” or “stressed and aging”. A functional practitioner dives deeper to uncover the root of the issue. A functional approach may find the athlete to be deficient in B vitamins (fatigue), have poor gut health (acne), and be eating something they are intolerant of thus resulting in constipation.
Functional Sports Nutrition highlights the importance of an athlete-centered-approach in order to identify the treatment and nutrition changes needed for long-term success. Short-term “band-aids” will only lead to greater issues down the road. In the world of Functional Sports Nutrition, we understand that each individual is unique. Some athletes have food allergies, others food sensitivities or intolerances. Some athletes may have autoimmune disorders, genetic differences, variations in digestion and metabolism of nutrients. Additionally, an athlete’s needs will differ based on the demands of their sport, lifestyle, and much more. We believe the only way optimal health and performance can be achieved is by great attention to detail. We are here to help you develop a deeper understanding of your unique physiology. Our team is led by a sports dietitian trained in Functional Nutrition who serves professional, collegiate, high school, and recreational athletes as well as numerous corporate and private clients. We have the experience you need to maximize your potential.
Functional Sports Nutrition blends the science of Sports Nutrition with the individualized, patient-centered approach of Functional Medicine. The systems-biology-based model of Functional Medicine is the best model available for analyzing health status in order to form a successful protocol to foster long-term health.
Functional Sports Nutrition (FSN) takes a step beyond conventional Sports Nutrition and seeks to understand the individuality of the athlete. Instead of focusing on a general approach based on textbook guidelines, FSN asks “why” and helps you discover the root of why you are not feeling or performing to the best of your ability. By understanding the systems of the body on a deeper level and believing that all these systems connect, we help athletes reach new heights of energy and performance. Defining concepts such as the role of the immune system (of which approximately 77% can be found in your gut!) and how it can play a role in fatigue, focus, and performance, is the foundation of a FSN approach. FSN believes it is imperative to have a well-functioning gut when you are trying to improve performance, reverse disease, and decrease inflammation. After studying this concept extensively, we believe this is why “standard guideline” approaches have failed many individuals. A functional approach to nutrition dives deeper by utilizing specialized testing to uncover nutrient deficiencies, gut health, and food sensitivities. FSN also takes into consideration genetics, lifestyle, environment and health concerns when helping you reach the next level of sport. By correcting imbalances today, we can not only improve your performance but potentially help you to avoid health complications down the road. So, are you ready to take your performance up a notch? Perhaps you are desperate to end the cycle of chronic fatigue or pain. Either way, FSN will take you to new levels of success you never thought possible!
Increased energy and improved performance by means of strength, speed, endurance
Improved quality of sleep
Injury prevention/faster return to play
Strengthened immune system
Rapid recovery post workout
Improved body composition
Less stress around cooking and grocery shopping
Cessation of digestive issues i.e. bloating, pain, diarrhea, constipation
Improvement in migraines, joint pain, IBS, mood
Clearer skin: potential reduction in acne, psoriasis, eczema
