Increasing intake of anti-inflammatory omega-3 fats e. Tart cherry juice has been studied for its effectiveness in reducing inflammation and muscle soreness and can be included as part of a recovery diet. However, too much training and not enough recovery or fuel can lead to an overuse injury.

Mixing up training to allow for each body part to have at least 48 hours of rest will help prevent an overuse injury. Consuming enough calories with a balance of macronutrients carbs, protein, fats will keep your body from entering a catabolic state, where muscle wasting can occur.

Each meal should have carbs e. Add about two tablespoons of healthy fat to complete the meal. Increasing muscle mass will help increase resting metabolic rate and train your body to use more body fat as a fuel source rather than stored carbs. This will assist you in your quest to decrease body fat percentage.

Consuming low-glycemic carbohydrate foods e. When blood sugar and insulin levels are constantly high from fast-acting carbs e. Each meal and snack should contain a balance of slow-digesting carbs, protein and healthy fat to keep insulin in check and prevent increasing body fat percentage.

Choosing a variety of fresh, whole, clean foods and having a balance of macronutrients at every meal will help improve performance, enhance recovery, and repair damaged tissues so that it is easier to attain fitness goals.

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Yes, you read that correctly; not all saturated fats behave the same way in the body and thus their impact differs. Medium-chain triglycerides MCTs are saturated fats that have shorter chains and, as a result, are digested and absorbed differently.

Their shorter length allows them to travel directly to the liver after being absorbed from the digestive tract, where they can be burned immediately for energy. This differs from long-chain triglycerides LCTs , which are ultimately transported in the blood to fat cells where they are deposited for storage.

The study found that individuals with a diet containing higher levels of MCTs lost more weight than those consuming a diet high in LCTs. Follow up studies compared a diet high in MCTs to a diet high in olive oil and, once again, MCTs provided more weight loss.

In addition, MCTs did not raise cholesterol as other saturated fats did. As you may have surmised, it just so happens that the saturated fats in coconut oil are largely MCTs.

With that, coconut oil came out of obscurity and into seemingly every pantry in America. In fact, since that study came out, coconut oil has been widely incorporated into processed goods and has found a place alongside butter and even olive oil for use in cooking and baking.

The proposed mechanism of MCT absorption and transport in the body piqued the interest of athletes as well. In addition to its purported health benefits, athletes jumped at the idea that coconut oil could deliver a rapid source of energy that could supplement or even replace carbohydrates during exercise.

Recently the American Heart Association once again blacklisted coconut oil, citing studies that showed coconut oil is the health equivalent of other foods high in saturated fat like butter and palm oil.

In fact, coconut oil boasts an even higher saturated fat content than lard. Just two tablespoons packs in 20 grams of saturated fat; the maximum daily amount recommended for females.

Upon closer examination, we now know that studies cited to support the use of coconut oil did not actually use coconut oil, but instead relied on the use of MCT oil.

Of the fat contained in MCT oil, percent can be rapidly burned for energy. However, the MCTs in coconut oil are slightly longer and, as a result, are processed differently, with only to percent being transported to the liver for quick conversion to energy.

In fact, consumption of coconut oil prior to exercise can negatively impact performance. If you are still looking for the benefit of an easy-to-access energy source other than carbohydrates, MCT oil is an option.

However, athletes should be aware that studies on MCT oil use prior to exercise have not shown any improvement in performance. There are also potential negative side effects like gastrointestinal distress.

With approximately one-third of Americans avoiding gluten—the protein found in wheat, barley, rye and some other grains—going gluten-free has grown from a health fad to an all-out movement in the United States.

Those who shun gluten claim that our body is not adapted to consuming the protein and doing so can lead to everything from digestive distress to weight gain and fatigue.

Athletes are no exception and many, even at elite levels, now subscribe to a gluten-free diet or try to avoid it as much as possible. Though some athletes may claim that eliminating gluten-containing grains has given them a boost in performance and reduced their digestive issues, research suggests otherwise.

For example, one recent study compared the cycling performance of athletes following a gluten-free diet versus high-gluten diet.

The results showed absolutely no difference in performance, inflammatory markers or digestive issues. The concern is that many gluten-free alternatives are more highly processed and are lower in nutrients than their gluten-containing counterparts. This is not to suggest, however, that a gluten-free diet holds no merit.

For those with celiac disease or gluten sensitivity, gluten should be eliminated altogether. The best solution is to eat whole grains that are naturally gluten-free, such as quinoa, corn or rice. We all know full well that our sugar intake should be kept as low as possible.

However, what constitutes sugar has proven to be a divisive issue. Most would agree that if you add a tablespoon of sugar to your coffee or oatmeal you might as well eat a bowl of Frosted Flakes. Natalie and Angie chat through common diets, like keto, intermittent fasting and macro counting.

We also discuss sports nutrition myths, like:. Follow Angie on IG eleatnutrition and visit her website www. com Pre-order her book affiliate link : Fuel Your Body. com We appreciate your feedback!!

Submit questions and recommendations for future episodes to podcast greenletes. Make sure you subscribe to the podcast to be notified of all new episodes. And if you enjoy it, please rate it with 5 stars. Apple Podcasts.

Google Podcasts. Your email address will not be published. Submit Comment. This site uses Akismet to reduce spam. Learn how your comment data is processed. Coconut water is just as hydrating as a sports drink.

Running is a great way to lose weight. The anabolic window is within one hour of exercise It is often cited that you must eat protein within minutes after a workout to maximize muscle protein synthesis. Nutrient timing revisited: is there a post-exercise anabolic window?

J Int Soc Sports Nutr. doi: PMID: ; PMCID: PMC Caffeine is bad for you Caffeine gets a bad reputation, but research suggests you can have up to milligrams per day without negative side effects.

Listen to learn more! In this episode Natalie and Angie chat through common diets, like keto, intermittent fasting and macro counting.

We also discuss sports nutrition myths, like: Lower body fat always equals an improvement in performance. Your body can only absorb grams of protein per meal. Endurance athletes have lower protein needs than strength athletes.

Coconut water is more hydrating than a sports drink. Related Posts 6 Sports Nutrition Rules For Young Athletes. Submit a Comment Cancel reply Your email address will not be published. My mission is to help everyday athletes fuel their fitness with plants.

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Unfortunately, not all of the advice is correct and pervasive myths mislead even the savviest. In fact, few foods have experienced such widespread love and devotion only to be followed by an equally rapid fall from grace. In the s, coconut oil was used regularly in frying and baking.

What served as a staple item in many kitchens was phased out, however, when research linked saturated fats to heart disease. As medical professionals began warning consumers to avoid foods high in saturated fat, butter, high-fat meats and coconut oil quickly became taboo.

Instead, dietary guidelines urged us to opt for vegetable oils, all but removing coconut oil from most household kitchens. All of a sudden, coconut oil was being added to smoothies, energy bars and even coffee.

Health bloggers and foodies alike touted using coconut oil in place of other fats for a health and flavor boost. Why the sudden shift? In , a study delved into the impact of different types of saturated fats on health.

Yes, you read that correctly; not all saturated fats behave the same way in the body and thus their impact differs. Medium-chain triglycerides MCTs are saturated fats that have shorter chains and, as a result, are digested and absorbed differently.

Their shorter length allows them to travel directly to the liver after being absorbed from the digestive tract, where they can be burned immediately for energy. This differs from long-chain triglycerides LCTs , which are ultimately transported in the blood to fat cells where they are deposited for storage.

The study found that individuals with a diet containing higher levels of MCTs lost more weight than those consuming a diet high in LCTs. Follow up studies compared a diet high in MCTs to a diet high in olive oil and, once again, MCTs provided more weight loss.

In addition, MCTs did not raise cholesterol as other saturated fats did. As you may have surmised, it just so happens that the saturated fats in coconut oil are largely MCTs.

With that, coconut oil came out of obscurity and into seemingly every pantry in America. In fact, since that study came out, coconut oil has been widely incorporated into processed goods and has found a place alongside butter and even olive oil for use in cooking and baking.

The proposed mechanism of MCT absorption and transport in the body piqued the interest of athletes as well. In addition to its purported health benefits, athletes jumped at the idea that coconut oil could deliver a rapid source of energy that could supplement or even replace carbohydrates during exercise.

Recently the American Heart Association once again blacklisted coconut oil, citing studies that showed coconut oil is the health equivalent of other foods high in saturated fat like butter and palm oil. In fact, coconut oil boasts an even higher saturated fat content than lard.

Just two tablespoons packs in 20 grams of saturated fat; the maximum daily amount recommended for females. Upon closer examination, we now know that studies cited to support the use of coconut oil did not actually use coconut oil, but instead relied on the use of MCT oil.

Of the fat contained in MCT oil, percent can be rapidly burned for energy. However, the MCTs in coconut oil are slightly longer and, as a result, are processed differently, with only to percent being transported to the liver for quick conversion to energy.

In fact, consumption of coconut oil prior to exercise can negatively impact performance. If you are still looking for the benefit of an easy-to-access energy source other than carbohydrates, MCT oil is an option. However, athletes should be aware that studies on MCT oil use prior to exercise have not shown any improvement in performance.

There are also potential negative side effects like gastrointestinal distress. With approximately one-third of Americans avoiding gluten—the protein found in wheat, barley, rye and some other grains—going gluten-free has grown from a health fad to an all-out movement in the United States.

Those who shun gluten claim that our body is not adapted to consuming the protein and doing so can lead to everything from digestive distress to weight gain and fatigue. Athletes are no exception and many, even at elite levels, now subscribe to a gluten-free diet or try to avoid it as much as possible.

Though some athletes may claim that eliminating gluten-containing grains has given them a boost in performance and reduced their digestive issues, research suggests otherwise. For example, one recent study compared the cycling performance of athletes following a gluten-free diet versus high-gluten diet.

The results showed absolutely no difference in performance, inflammatory markers or digestive issues. The concern is that many gluten-free alternatives are more highly processed and are lower in nutrients than their gluten-containing counterparts.

This is not to suggest, however, that a gluten-free diet holds no merit. For those with celiac disease or gluten sensitivity, gluten should be eliminated altogether.

The best solution is to eat whole grains that are naturally gluten-free, such as quinoa, corn or rice. We all know full well that our sugar intake should be kept as low as possible. However, what constitutes sugar has proven to be a divisive issue. Most would agree that if you add a tablespoon of sugar to your coffee or oatmeal you might as well eat a bowl of Frosted Flakes.

But add a tablespoon of honey or maple syrup, and many people feel downright wholesome. Unfortunately, the health halo that seems to surround honey and maple syrup is misleading. While honey and maple syrup do provide some nutrients, such as traces of B vitamins, the amounts of these vitamins are small, and both honey and maple syrup pack a lot of sugar and calories.

In the end, excess calories, particularly from sugar, lead to weight gain. This issue comes up for athletes when selecting fueling products like gels and sports drinks that consist primarily of simple sugars.

If this is your preference and you find these products work for you, then by all means, go for it. Stick with what you feel and perform best with. As a matter of fact, creatine is a compound that is made by the body in the liver and kidneys. You can also get creatine through the foods you eat, mainly chicken, fish and red meat.

Creatine is used by the muscles and then refueled throughout the day. Specifically, the body uses creatine for quick muscular power, making it crucial for high intensity sports like cycling, running, swimming, etc.

Research shows that creatine supplementation may improve muscular strength and body composition, enhance recovery, and boost speed. To supplement with creatine, look for creatine monohydrate most sources are vegan and begin with 20g per day for 5 days, followed by 3 — 5g per day consistently.

Combine creatine with carbohydrates and protein to increase uptake by the muscle and drink adequate water with each dose. Many athletes split the dose over multiple meals to prevent nausea and diarrhea. This myth is perpetuated by those who claim that eating before bed makes you gain weight.

Some people eat dinner at 5pm and need a pre-bedtime snack to feel satiated. Others work late and eat dinner at 8pm.

Rather, you have to analyze the diet as a whole. For instance, many athletes need extra calories and find that including a pre-bedtime snack helps them fuel for a morning workout.

One study actually found that consuming a protein or carbohydrate drink right before bed boosted the metabolism of active young men the next morning, as compared with a placebo. Other research on athletes suggests that pre-sleep protein ingestion actually increases muscle protein synthesis.

That sounds great for those hoping to lose weight from the sport, but there are some things to consider when running for weight loss. Losing weight requires a person to be in a calorie deficit for an extended period of time.

This means you have to eat less calories than you expend. For a runner, this often translates to underfueling, which can hinder performance. It is often cited that you must eat protein within minutes after a workout to maximize muscle protein synthesis.

However, research has shown that the anabolic window stays open for much longer than 60 minutes. A research review states that the anabolic window is actually more like anywhere from 3 to 6 hours post-workout. For example, someone with 70 kg of LBM would consume roughly 28—35 g protein in both the pre- and post exercise meal.

The International Society of Sports Nutrition ISSN recommends consuming grams of protein every 3 to 4 hours throughout the day to stimulate muscle growth. Eat high-quality protein throughout the day to ensure muscle growth. Caffeine gets a bad reputation, but research suggests you can have up to milligrams per day without negative side effects.

To put that into perspective, an 8-ounce cup of coffee has 95 milligrams of caffeine. Caffeine has been shown to reduce perceived effort, make you faster, boost concentration and improve muscle recovery.

Taking in milligrams of caffeine before a workout can enhance overall performance. Caffeine takes about 10 minutes to enter the bloodstream and peaks around minute after ingestion, so time your consumption according to your exercise routine.

If caffeine makes you feel jittery or causes heart palpitations, talk to your doctor before adding it to your routine. That is simply untrue. This article outlines many plant-based protein sources, like beans, quinoa, tempeh, tofu, peas, hemp seeds and more.

To get enough protein in your diet, mix and match foods, like beans and legumes or oats with nuts and seeds. If you only put out a small amount of dark colored urine like apple cider vinegar , you are dehydrated.

You can also conduct a sweat test to asses your hydration needs. On this podcast episode, Angie Asche breaks down common popular diets and top sports nutrition myths and misconceptions.

The Greenletes Podcast welcomes Angie Asche, a board-certified specialist in sports dietetics and a certified clinical exercise physiologist. Angie realized her passion for sports nutrition and consulting athletes one-on-one early on in her career, which led her to launch her private practice, Eleat Sports Nutrition.

Since founding her company, she has worked with hundreds of high school, college, and professional athletes nationwide. She is also the author of the book Fuel Your Body , which will be released May 11 th. Natalie and Angie chat through common diets, like keto, intermittent fasting and macro counting.

We also discuss sports nutrition myths, like:. Follow Angie on IG eleatnutrition and visit her website www. com Pre-order her book affiliate link : Fuel Your Body. com We appreciate your feedback!!

Submit questions and recommendations for future episodes to podcast greenletes. Make sure you subscribe to the podcast to be notified of all new episodes.