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Home / Recipe Books / Fiona Bakes Recipe E-Book

Fiona Bakes

Fiona Bakes Recipe E-Book

$19.99

Fiona Bakes Recipe E-Book quantity

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Category: Recipe Books

Gluten free treats for an athlete on-the-go!

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Starting today, we are throwing a Summer Sale wher

Starting today, we are throwing a Summer Sale where you can save 20% off EVERYTHING on our website! This sale will end in 1 week on Memorial Day, Monday, May 30th, 2022 at midnight. ⁠
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To start saving today, click the link in our bio and use the code "SUMMER22"!

Comment "YES" below for our FREE High Altitude Pre

Comment "YES" below for our FREE High Altitude Pre-Training Recipe Book!⁠
⁠
When training at elevation...⁠
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1️⃣ You should increase your caloric intake!⁠
⁠
Why? As your body initially adapts to a higher elevation, your basal metabolic rate increases due to various physiological functions working harder. For instance, your breathing rate and heart rate both increase. Additionally, you are prone to reduced appetite while adapting to this new altitude. ⁠
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Both of these factors can lead to under fueling, which can severely impair your performance. So, to avoid this, make sure you increase your caloric intake so that you are properly fueling your training sessions!⁠
⁠
2️⃣ Drink more fluids!⁠
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Creating a hydration game plan is super important when you go to train at elevation! Why? ⁠
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Similar to your appetite, your normal thirst cues are also disrupted when you travel somewhere with a higher altitude. For this reason, you are more prone to dehydration. ⁠
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Dehydration can be disastrous for your performance! (We've got several posts on why this is the case, so be sure to check them out!)⁠
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So, to avoid dehydration and subsequent impaired performance, be sure to sip frequently! Keep a water bottle on you at all times and try setting reminders on your watch or on your phone as a reminder to drink. ⁠
⁠
3️⃣ Eat more carbohydrates!⁠
⁠
Why carbs? ⁠
⁠
Well, when you are training at elevation, it appears that your body relies more on glucose as fuel, both at rest and during exercise [1]. ⁠
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How can you do this? Try adding a little more carbs to each of your meals throughout the day. For instance, add an extra cup of oats for breakfast and an extra cup of brown rice at dinner. ⁠
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⭐ That's why we created our High Altitude Pre-Training Recipe Book! This PDF contains several high caloric + high carbohydrate meals that are easy, delicious, and perfect for your training sessions!⁠
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👉 Be sure to comment "YES" below to download the recipe book!⁠
⁠
References:⁠
[1] Burke, L., Deakin, V., & Minehan, M. (2021). Clinical Sports Nutrition 6th Edition (6th ed.). McGraw Hill / Australia.⁠

Back in August of 2021, I was able to run my labs

Back in August of 2021, I was able to run my labs with @InsideTracker and I was surprised to find out that I was once again quite low in regards to my ferritin levels. Ferritin is a protein that helps to store iron, so it is associated with your iron levels. Ferritin is also one of the major metrics that helps with aerobic performance!⁠
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I had been diagnosed anemic back when I played high school sports and was able to correct that back then with iron supplementation. Since then, I have been off the iron supplementation band wagon for years, but still eat red meat sometimes 2 times per week or 4 times per month. This clearly was not enough to get my levels back up. ⁠
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So, I started supplementing with iron, and when I retested I was surprised AGAIN to find out that my ferritin levels dropped even further! ⁠
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My testing with @InsideTracker helped me realize that not all supplementation will work-- Clearly the form and dose of the iron I was taking for 8 months was not the right one for me. @InsideTracker suggested sprouting beans to increase iron availability, and I will be honing in on this over the next few months before I retest to get my levels to an optimal place for better performance in endurance sports.⁠
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My takeaways: ⁠
👉 Change my supplemental iron form!⁠
👉 Start sprouting beans!⁠
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To get your blood work tested with @InsideTracker, don't forget to use the code "NUTRITIONALREV" to save 20% off of all lab testing!⁠
⁠
#InsideTracker #StartInside

Nutrition practitioner Kyla Channell has been work

Nutrition practitioner Kyla Channell has been working with Erik for almost a year now, dialing in his nutrition to come back from an injury when they first started working together to now, dialing in nutrition and hydration for these amazing long fun efforts! Next is some serious focus on recovery before he goes for a BQ 7 days later!⁠
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🎊 Go Erik!⁠
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❗ If you need help fine tuning your training or racing nutrition and hydration please get on our schedule via the link in bio. ⁠ ⁠
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🔗 Check the link in bio to book your first session with one of our team members.⁠

Why Thorne Creatine?⁠ ⁠ Creatine can improve h

Why Thorne Creatine?⁠
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Creatine can improve high intensity exercise performance and increase physiological adaptation! ⁠
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When supplementing with creatine, be sure to choose a creatine monohydrate form. Protocol dosage can vary depending on whether you want to use a loading phase or not. ⁠
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Loading phases can help you see quick results within 7 days. To do this, supplement with 20g of creatine monohydrate per day for 5-7 days. This 20g should be split into four 5g servings throughout the day. ⁠
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If you don’t need to see quick improvements, then consider just using a maintenance phase. Add 3-5g of creatine monohydrate to a drink of your choice and consume once per day [1]. ⁠
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In terms of brands, we love Thorne Creatine because they are NSF Certified for Sport. What does this mean? Supplements are tested for 280 banned substances and are put through continuous monitoring!⁠
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⭐ Click the link in bio to shop now!⁠
⁠
References:⁠
[1] PMID = 29540367

Did you know that metabolism can differ by sex? Le

Did you know that metabolism can differ by sex? Let’s find out 3 ways that this has been observed. Research shows that during endurance exercise…

1️⃣ Women oxidize more fat than men [1].

In a 2010 study conducted on 23 young, healthy & active men & women, researchers found that women showed a higher protein content for certain enzymes than men, which would thereby give women a better ability to oxidize long chain fatty acids [1].

More studies have shown that females show a higher rate of appearance for glycerol than males. Since glycerol is the end product of lipolysis, or the breakdown of lipids (a type of fat), these observations suggest that females break down fats quicker than males [4].

So, combining these observations, researchers suggest that women can better utilize long chain fatty acids both at rest & during exercise. In other words, women can oxidize fat more than men during endurance exercise [1].

2️⃣ Men oxidize more carbs than premenopausal women [2].

In a 2001 study of 16 healthy male & female volunteers, researchers tested the participants’ oxidization abilities for various substrates. They found that females showed a lower glucose metabolic clearance rate than males further into the endurance exercise. This meant that females showed less oxidation of glucose than males at the same time point during endurance exercise [4].

3️⃣ Men oxidize more leucine than premenopausal women [2].

In a 2001 study, researchers recruited 14 women & men, & each of these individuals were given similar amounts of protein in their diets based on their body metrics & exercise habits. The oxidation of leucine was tested in these participants in three scenarios: 1) while subjects exercised on a bike 2) at rest 3) during recovery. Researchers found that men showed higher leucine oxidation during exercise than women, however this difference was absent when individuals were at rest or recovering [3]. Thus, sex differences can also influence the way an individual metabolizes protein.

⭐ To assess your unique nutritional needs, reach out for 1:1 Coaching with us today! Link in bio! ⁠

References:
[1] PMID = 20700461
[2] PMID = 26459076
[3] PMID = 11408452

Quick and easy, REAL food recipes? Yes please! Che

Quick and easy, REAL food recipes? Yes please! Check out our 1 Week Real Food, Real Quick Meal Plan linked in bio!

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