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If you’re planning on training at altitude this

If you’re planning on training at altitude this season, here are 3 nutrition mistakes to avoid!

1️⃣ Only relying on your thirst cues.

When you’re at elevation, dehydration is super common!

High altitudes usually means drier air so your body actually has to increase its respiratory rate to take in enough oxygen. This also means that with every breath you exhale, you will be losing more fluid to the surrounding air.

Additionally, many people often report having a decreased thirst drive at elevation.

All of these factors can thereby lead to an increased risk of dehydration when training at altitude.

2️⃣ Not eating enough protein.

During the first few days at altitude, weight loss can actually be pretty common. However, it’s important to note that this weight loss often comes from muscle tissue loss, which can impair athletic performance.

This can occur for various reasons including an increase in fluid loss due to the drier air, decreased appetite leading to less caloric intake, and an increase in an individual’s resting metabolic rate because the body is undergoing metabolic changes while adapting to elevation.

To avoid losing muscle tissue, studies recommend increasing daily protein intake when at elevation, especially sources with higher amounts of leucine.

3️⃣ Not increasing carb intake.

While at elevation, your body actually begins to rely more so on glucose as fuel while you’re both at rest and during exercise. Thus, it’s important to increase your carb intake to accommodate for this change in metabolism.

⭐️ If you’d like to learn more about fueling for training at altitude, we have a whole mini-course that dives into this topic! We’ve included readings, videos, and other resources to help you successfully hit your nutrition goals while training at elevation. Click the link in bio to check it out!

Don’t forget-- Sleep is just as important as tra

Don’t forget-- Sleep is just as important as training and eating well! Here are some quick nutrition tips to help you get your best sleep.⁠
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1️⃣ The ideal pre bed supplement regime.⁠
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45-60 minutes before bed, supplement with tart cherry juice or tart cherry capsules with 10-15g of protein powder. Include two 600mg Valerian tablets and 200mg of magnesium. ⁠
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This combination will help your core temperature drop, help to relax your muscles, and increase your natural melatonin production-- all of which supports good sleep and muscle repairment. ⁠
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2️⃣ Stop eating around 2 hours before bed. ⁠
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This will help prevent major spikes in blood sugar. The only exceptions here would be the tart cherry juice supplementation recommended above and/or a casein protein shake. ⁠
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3️⃣ Focus on these four vitamins and minerals in your daily diet: tryptophan, magnesium, calcium, and vitamin B6. ⁠
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⭐️ Tryptophan is an amino acid that when ingested becomes serotonin and can then be converted into melatonin to help support your natural circadian rhythm. Foods with tryptophan include dairy products, legumes, and fruits like apples and bananas.⁠
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⭐️ Vitamin B6 helps to convert tryptophan into melatonin. Sources of Vitamin B6 include chicken, lean beef, spinach, fish, and sunflower seeds.⁠
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⭐️ Magnesium is a natural relaxant that helps to deactivate adrenaline. Foods like salmon, tuna, banana, avocados, and dark leafy greens like spinach are a great source of magnesium. ⁠
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⭐️ Calcium also helps your brain produce melatonin, so be sure to include fortified cereals, soybeans, broccoli, and dark leafy greens to get in your daily dose. ⁠
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❗️ If you’re struggling with sleep or you’re concerned about your daily micronutrient intake, click the link in bio to schedule a FREE 15 minute call with one of our practitioners today to learn more about how your food is fueling your body!

If you're looking for an easy to cook breakfast re

If you're looking for an easy to cook breakfast recipe that your kids will love as well, try this Chocolate French Toast recipe! For more breakfast, lunch, and dinner recipes made from WHOLE FOOD options, check out our 4 Week Real Food, Real Quick Meal Plan linked in bio!

In today's episode, we speak with Dr. Dana Lis abo

In today's episode, we speak with Dr. Dana Lis about...⁠
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❓️ What is a low FODMAP diet?⁠
👍️ Benefits of a low FODMAP diet on gut health and performance⁠
👎️ Potential consequences of a low FODMAP diet⁠
⁠
⭐️ Click the link in bio to listen now!⁠
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Dr. Dana Lis is internationally recognized for her leadership in the field of Performance Nutrition. One of the few Registered Dietitians globally to have completed the renowned IOC Diploma in Sport Nutrition & PhD, she seamlessly aligns the three key elements shaping the field of Performance Nutrition: Practise, Research & Industry. Her expertise in these pillars has been at the forefront of advancement in the field for over fifteen years. In this time, she almost exclusively supported Olympic & Professional sport across multiple continents & a wide spectrum of sports. Both a tireless drive to excel in her field & a passion for education, developed in Dana nuanced insight & knowledge to effectively impact athlete health & performance.

In today’s episode, we speak with Dr. Dana Lis a

In today’s episode, we speak with Dr. Dana Lis about...

❓️ What is a low FODMAP diet?
👍️ Benefits of a low FODMAP diet on gut health and performance
👎️ Potential consequences of a low FODMAP diet

⭐️ Click the link in bio to listen now!

Dr. Dana Lis is internationally recognized for her leadership in the field of Performance Nutrition. One of the few Registered Dietitians globally to have completed the renowned IOC Diploma in Sport Nutrition & PhD, she seamlessly aligns the three key elements shaping the field of Performance Nutrition: Practise, Research & Industry. Her expertise in these pillars has been at the forefront of advancement in the field for over fifteen years. In this time, she almost exclusively supported Olympic & Professional sport across multiple continents & a wide spectrum of sports. Both a tireless drive to excel in her field & a passion for education, developed in Dana nuanced insight & knowledge to effectively impact athlete health & performance.

Shelley came to NR with a new background in endura

Shelley came to NR with a new background in endurance sport, and she was quickly excelling in races, but wanted to ensure she was fueling and hydrating her sessions and races properly to perform optimally. ⁠
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🏃‍♀️Shelley had discussed a few goals she wanted to achieve in working together with regards to race performance. When she first came to NR, it seemed like one of the bigger struggles was that she did not have a solid plan to rely on with regards to her race week carb loading prep, supplement use and timing, during race nutrition targets, and post race recovery needs. ⁠
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✅ We worked to dial all of this in for Shelley in an organized written format with reminders to ease any additional stress going into race week. She successfully prepped her carb loading and race nutrition over the week pre race. ⁠
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🥇 This helped her ultimately nail her race and made a MAJOR PR by qualifying for Boston!⁠
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☎️ If you're interested in working with Kyla, click the link in bio to schedule a FREE 15 minute phone call to get started today!

You’ve probably heard of low energy availability

You’ve probably heard of low energy availability (LEA) & its potential consequences on an athlete’s performance & health, but if you haven’t, here’s a quick recap--

👉️ LEA occurs when an athlete is significantly underfueling & their body does not have the necessary amount of caloric intake to properly fuel their physiological systems. This is why we often see things like loss of menstrual cycle & impaired bone health.

🤔 What LEA doesn’t tell us is whether an overall caloric restriction leads to health consequences or if specific macro deficiencies are the main cause.

👩‍🔬 In a study published in 2022, researchers investigated whether carb restriction would affect bone health.

🍽️ They first had all 28 elite racewalkers complete a 6 day baseline phase where the individuals ate high carb/high energy availability diets. Afterwards, the racewalkers were divided into 3 groups. One group ate a low carb/high fat/high energy availability diet; Another group ate a LEA diet; The final group continued the initial high carb/high energy availability diet.

🧪 To test bone health, researchers tested specific biomarkers within the athletes’ blood after completing a racewalk event.

🔎 Researchers found that only the low carb group showed ⬇️ bone formation markers both at rest & during exercise. The bone formation markers for those individuals in the LEA diet group actually stayed the same, however, they did see an ⬆️ in bone resorption. There was no change in any markers for the group that continued the baseline diet.

👉️ Based on this study, researchers concluded that short term carb restriction could lead to reduced bone formation, so endurance athletes should fuel with adequate caloric intake that includes an adequate carb intake, in order to reduce unwanted changes in bone formation.

❓️ So, what’s the takeaway message?

⭐️ Make sure you’re eating enough carbs each & every day to fuel your body & your sport!

☎️ If you’re not sure if you’re eating enough to meet your body’s unique needs, click the link in bio to schedule a FREE 15 minute call with one of our team members today to get your sports nutrition dialed in.

References:
PMID = 35869933

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