Sports Nutrition
Internship Overview
My enthusiasm for Sports Nutrition blossomed from my background in sports and nutrition. Exploring the intersection of a healthy lifestyle and dietary choices intrigued me, especially in understanding their dual impact on both well-being and performance. To delve deeper into this realm, I sought an internship with a Sports Dietitian specializing in working with runners, eager to learn from her expertise. Throughout this experience, my responsibilities centered on crafting recipes and developing educational content within the domain of Sports Nutrition.
Intern Intro
My love for sports led me to dive into Sports Nutrition to soak up all the knowledge I could. As a Sports Nutrition intern, my main responsibilities were to help out with content creation, conducting credible research and brainstorming. In our weekly chats, we tossed around ideas, got feedback, and got a peek into the world of Sports Nutrition.
How does a Low Carb-Diet affect my perfomance?
Given the growing popularity of low-carb diets, it becomes crucial for athletes, especially those involved in endurance activities, to uphold a diet rich in carbohydrates. Carbohydrates serve as a vital energy source essential for the training of endurance athletes. They constitute among the primary macronutrients utilized early in physical exertion, underscoring the significance of maintaining a substantial carbohydrate intake.
Depriving the body of this critical energy source can result in adverse performance outcomes, including diminished energy levels, impaired cognitive functions, mood swings, and an elevated risk of injury. Recognizing the pivotal role that carbohydrates play in sustaining optimal athletic performance highlights the importance of athletes adhering to a diet that ensures an ample supply of carbohydrates, aligning with their specific energy demands, particularly in the context of endurance training.
Electrolytes 101
Electrolytes are essential nutrients that regulate fluid balance, muscle contraction and nerve functions. These nutrients are lost when we sweat, which is why one should refuel during or after a workout. Inadequate replenishment can result in adverse effects such as muscle cramping, dehydration, and fatigue. Therefore, proper refueling is imperative to maintain optimal physiological function and overall well-being.
Electrolyte Snacks
Don't know where to get your electrolytes? Here are some excellent snacks that are rich in these essential minerals. They naturally provide potassium, sodium, magnesium, chloride, and calcium. You might be surprised to learn that you've been enjoying these snacks all along, without even realizing their electrolyte content!
What should I eat for better sleep as an athlete?
Sleep is the best form of recovering and repairing your body after a long day of training. If you're having trouble getting a good night's sleep and could use some help, consider incorporating certain foods into your bedtime routine. Dark chocolate, nuts, and milk contain natural compounds that have a calming effect on the body. On the other hand, be cautious with alcohol and sugary meals, as they might hinder your ability to fall asleep. These foods can "wake up" your body and may even contribute to issues like acid reflux.
Fueling Before a Run
Preparing for a run by fueling beforehand significantly enhances the quality of the practice. Nevertheless, the timing of the pre-run meal is crucial. To avoid the discomfort of feeling overly full during practice, it is advisable to consume complex carbohydrates (larger meals) approximately 2-4 hours before the run, allowing ample time for digestion. For those opting for simple carbs (smaller snacks), a window of 30 minutes to 1 hour before the run is acceptable, given their quicker digestion compared to full meals. It's essential to recognize individual variations in tolerances and digestion, so adopting an approach that suits personal preferences is paramount.
Iron: A Runner's Best Friend
Runners face a heightened susceptibility to iron deficiency anemia for various reasons. The act of running leads to the loss of certain iron sources through sweat, the impact of the activity can diminish hemoglobin levels (which contain iron), and the substantial calorie expenditure during a run necessitates increased iron intake. Iron deficiency not only adversely impacts performance but also contributes to overall health concerns. Hence, it becomes imperative for runners to incorporate iron-rich foods into their diet to address these specific challenges and maintain optimal health and performance.
How to increase iron levels?
There are two main types of iron: heme iron and non-heme iron. Heme iron is found in animal products and has more iron than non-heme iron, which comes from plants. The reason for this difference is that plants have natural chemicals called polyphenols that can interfere with the body's iron absorption. One way to boost iron absorption is to eat foods rich in Vitamin C along with your iron-rich foods. Whether you get your iron from animals or plants, just make sure you're getting enough of it!
Quick and Easy Oatmeal
This quick and easy oatmeal recipe is packed with fiber, carbs, protein, and fats – a great combo! It's perfect for keeping you full, super simple to whip up, and you can totally make it your own. Go for overnight oats or enjoy it right away – your call!