With Cairns Ironman just around the corner, I’m deep into writing race nutrition plans for our athletes. This morning on Coffee & Questions I wanted to share with you some strategies to assist with training and racing in the heat.
One of the biggest impacts of heat exposure when exercising is its effects on the gut. This is exacerbated when our core temperature gets >39°C
All of this happens with exercise – the longer and more intense – the worse it is. And it is...
Today on Coffee & Questions I explain what the heck a sports dietitian actually is?
And why I get offended and will always correct you when you call me a nutritionist .
There is so much confusion around the titles so I want to explain what the difference is between a Nutritionist, Dietitian and Sports Dietitian and show you some quick and easy ways to check you're getting your nutrition advice from someone that's qualified to be providing it.
Because you don't go to an Optometrist for a sore foot or your cardiac surgeon for a runny nose...
So it makes sense to get your nutrition advice from a qualified Dietitian right?
Australia currently does not regulate the professional titles ‘nutritionist’ or ‘dietitian’, leaving a wide market for misinformation if you don't do your own research.
The media also tends to use the two terms interchangeably, making distinctions between qualifications increasingly difficult. And only causing more confusion
Today on Coffee & Questions I answered Maggie's question on RED-S
"I Currently have RED-S for the second time while marathon training - is this something I'm prone to?"
The syndrome refers to impaired physiological function including, but not limited to:
caused by relative energy deficiency - either by inadequate energy intake and/or increased energy expenditure
We need energy to support:
Daily function, growth and exercise. The body fuels exercise first - so if you're not eating enough to support training, you don't have enough energy to support daily function and this can have long term impact on our health.
RED-S is a continuous spectrum ranging from the healthy athlete with optimal energy availability, regular menses and healthy bones to the opposite end of the spectrum characterised by amenorrhoea, low EA...
Today on Coffee & Questions I gave a brief overview of the...
It is an EPIC, evidence-based resource from the great minds of Sports Nutrition. As a globally recognised framework, I think it's important to showcase.
You can check it out HERE
Before you reach for your supplements though, I want to share with you my philosophy.
As a Dietitian, my philosophy is always “food first”. Focus on eating unprocessed, real foods as the foundation of a good evidence-based sports nutrition plan. It's not until you've nailed the foundations that you would consider adding supplements. They should be used as a supplement to a great diet. Not the first point of call.
Remember to build your nutrition cake or pyramid in the right direction. I talked about this in more detail last week. If you missed it, check it out HERE
HOWEVER, some supplements and sports foods can play a small (sprinkles) but valuable role...
Every week I have clients ask me if they should take a particular supplement. It's a new, sparkly product with unmatched results, "clinically proven" and taken by all the pro's.
But often they're looking for the 1% performance gains without the solid foundations first. They take an expensive supplement, yet don't fuel training properly or under recover or eat crap on the weekends
Today on Coffee & Questions I talked about a specific supplement that seems to be prolific in the endurance space at the moment. Modex.
I’ve had a number of people ask me about it recently so I thought it would be useful to share with you in case you’ve got a mate raving about the benefits or you already take it.
I’m going to explain what it is, and walk you through the process I go through when looking into a new supplement/product with the critical eye of an Advanced Sports Dietitian. I don't simply google it, read it's website or a blog.
On the Modex website,...
Today on Coffee & Questions I talked about race nutrition during the back end of an Ironman, in particular the run.
With Cairns IM only 8 weeks away, now is the perfect time to be perfecting your Ironman race nutrition plan.
Here are the key points I talked about today:
Success in an IM comes from minimal fatigue from the swim and bike
The types of foods suitable for running - eating on your feet
The importance of practising with on-course nutrition
Train your gut! This includes both nutrition AND hydration
Do Sweat Testing to understand your individual hydration needs
Explore any cramping issues
What Caffeine options are there on the run?
Don't try anything new on race day!
Should you eat before exercise? And if you do what should you eat?
Coffee & Questions is back!!
One of the biggest issues faced by the Dietitian Approved crew is fuelling for their training. Today I give you a few key pointers for fuelling before training. When it's a good idea to do training fasted versus when to fuel before training.
Sorry about the poor image quality - on the to-do list this weekend is to buy a new webcam!
If you need help with meeting your fuelling needs, invest in a Sports Dietitian to develop a customised plan for you!
If you're looking for a more cost-effective option, check out one of our Online Courses for a great place to start.
See you next week!
2021 is here and motivation is at its peak! It can be easy to jump headfirst into New Year’s resolutions, only to run out of puff after a few weeks. If you want long term change, set realistic goals using our top tips to help you achieve them…
From colon cleanses to juice fasts , detoxes are believed to be the best way to rid your body of toxins, lose weight and kick start a healthier lifestyle. The truth is though, there is no evidence to support such practices. Our body is well equipped with two kidneys and a liver to filter our blood and eradicate toxins. By simply eating a healthy, balanced diet and ensuring healthy habits each day, we help our body to maintain a balance in the long-term, without the need to “detox”…..whatever the heck that means. Read our Dismissing the Detox blog to learn the five tips we use instead to get back on track at Dietitian Approved.
Summer is well and truly here with the festive season in full swing. Many of us completely ‘let go’ over the festive season as we overindulge on delicious food and alcohol.
Our healthy lifestyle and fitness goals go straight out the window as soon as December hits and it’s not uncommon for people to just accept that weight gain is inevitable. After New Year’s, we then strive to get back on the bandwagon come January.
I challenge you to change your attitude this year and implement my Top 5 tips for SURVIVING this festive season to prevent the silly season bulge.
The holiday period provides plentiful opportunities to overeat and over-drink as special occasions are often centred around food. It’s not a reason to eat as much as you can (despite our competitiveness) or ‘get your money’s worth’ from parties and gatherings. We tend to have this ‘All or Nothing’ mentality, and we forget that you don’t...
A question I get asked frequently in the clinic – What do I eat before a race?
Generally, I'd suggest organising a specific RACE NUTRITION PLAN for your specific event as everyone is different, but here are a few general guidelines to help you get started...
What you eat before a race depends on how long you’ve got to digest and absorb it. If you have multiple hours (for e.g. Byron Bay OD which doesn't start to lunchtime), something heavier and more solid is probably going to be ok.
Compared to a shorter time-frame i.e. 1 hour or less, something smaller and easily digestible will work best. In saying that, everyone is different and you need to figure out what works best for you.
If you know you are a nervous racer and food sits in your stomach for a while, I'd suggest getting up a little earlier to ensure you have something to eat 2-2.5 hours prior to the race start.
Go for a smaller volume but...