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Is caffeine beneficial for Endurance Performance?

May 27, 2021
 

Today on Coffee & Questions I answered your question - Is caffeine good for endurance performance?

  • Where can you find it?

  • Is there evidence for the use of caffeine?

  • What are the effects of caffeine?

  • How much do you need to take? More is not better

Below is a brief summary but please watch the replay to get all of the gold nuggets on caffeine use!

Caffeine is a widely used, socially acceptable stimulant.

Where can you find caffeine? 

Find it in tea, coffee, cola, energy drinks, chocolate and supplemented sports foods like gels and bloks/chews.

Caffeine content varies widely

Here are some examples: 

What does the evidence say?

There is a solid body of evidence that supports caffeine use to enhance endurance exercise performance, with studies dating back to the 1970s.

It was removed from the WADA doping list back in 2004

In the AIS supplement framework, it is a group A supplement with evidence-based protocols

Caffeine's Effects

Major benefits achieved...

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7 Nutrition Tips for Exercising in the Heat

May 13, 2021
 

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

 

What happens to the gastrointestinal tract (GIT)?

  • Redistribution of blood flow away from the GIT towards working muscles and peripheral circulation
  • Results in decreased perfusion of organs in the abdominal cavity causing GIT ischemia (lack of oxygen)
  • PLUS sympathetic activation – fight or flight response – you don’t want to spend energy digesting food when you’re trying to run away from a lion
  • Suppressed gastric emptying, digestion and absorption

 

All of this happens with exercise – the longer and more intense – the worse it is. And it is...

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What is a Sports Dietitian?

May 06, 2021
 

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?

The problem

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

So...

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Relative Energy Deficiency in Sport (RED-S)

Apr 29, 2021
 

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?"

What is it?

Relative Energy Deficiency in Sport (RED-S)

The syndrome refers to impaired physiological function including, but not limited to:

  • metabolic rate,
  • menstrual function,
  • bone health,
  • immunity,
  • protein synthesis,
  • cardiovascular health

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...

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The AIS Supplement Framework

Apr 22, 2021
 

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.

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...

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Supplement review: Pycnogenol / Modex

Apr 15, 2021
 

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,...

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Ironman Race Nutrition - The key ingredients to a successful run

Apr 08, 2021
 


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:

  1. Success in an IM comes from minimal fatigue from the swim and bike

  2. The types of foods suitable for running - eating on your feet

  3. The importance of practising with on-course nutrition

  4. Train your gut! This includes both nutrition AND hydration

  5. Do Sweat Testing to understand your individual hydration needs

  6. Explore any cramping issues

  7. What Caffeine options are there on the run?

  8. Don't try anything new on race day!

If you're interested in Sweat Testing (and are located in Brisbane), register your details HERE to get notified about our upcoming sessions.

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Fuelling - Should you eat before exercise?

Mar 25, 2021
 

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!

www.dietitianapproved.com.au/services

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!

Taryn

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Coffee & Questions - 5th June 2020

Jun 05, 2020
 
Today we had some great discussion on pre and post-training nutrition, fuelling long rides, periodisation for rest vs heavy training days and I did a quick little review of the new-ish YoPRO protein bar.
 
If you’re a Triathlete that needs help with these foundations, check out my new Triathlon Nutrition course!
 
I created this video series to cut through all the rubbish that’s out there online and give you evidence-based nutrition advice from a Triathlon Nutrition expert (with over 12 years of experience).
 
It’s perfect for anyone new to triathlon or even a seasoned athlete that’s never had any sports nutrition advice before. Remember we want to build a pyramid from the bottom up, not the other way around!
 
Check it out here 
 
P.S. It’s currently on sale for a ripping $200 off!!
 
 
 
Doors are also OPEN for our Weekly Menu Planning Service for 1 more week only. If you want a Dietitian...
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5 Nutrition Mistakes Triathletes Make

May 29, 2020
 

Coffee & Questions - 29th May 2020

Today I talked about my fave topic - Triathlon Nutrition! 😍
 
We had a great discussion about...

5 Nutrition Mistakes Triathletes Make...
 
Things I commonly see clients suffering with in clinic all the time, unfortunately! 
 
1. Eating the same each day
Unless you train the exact same way each day, you shouldn't eat the same thing each day! Learn how to scale up on big training days and scale back on lighter/rest days.
 
2. Doing a poor job of recovery nutrition
It's so easy to get right but I commonly see many athletes do a poor job of their recovery! Make some tweaks here and benefit from more energy, less tiredness and fatigue, decreased risk of injury and illness and better bang for your buck out of training!
 
3. Under-fuelling hard/long sessions
Again so many triathletes avoid or don't know how to fuel their hard/long sessions appropriately. If you bonk on long rides or can't peel yourself off the couch...
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