What are the most 8 common nutrition mistakes to avoid before your race?

Surely you have heard of carbo-loading the night before the race. That is supposedly the best time to restock muscles glycogen. But is that true? Not really. Keep reading if you would like to learn more about the most common nutritional mistakes marathon runners and endurance athletes make just before and during the race.

1.     Eating something new/exotic

Go for simple and bland – This is one of my favorites! You have trained hard for your race and you are traveling to a new city. The temptations of exotic foods are alluring, but save unfamiliar food for after the race! Do not ruin months of hard work with eating something your body is not accustomed to.

2.     Night before Carbo-loading and overeating

One problem with the traditional pasta feed the night before is that when you eat a very large amount of carbs, and do not use them immediately for energy, your body will convert them to fat. All carbs are metabolized into sugar. And high blood sugar is toxic to the body! So as soon as you have elevated blood sugar the body will release insulin to get rid of it. Insulin is your fat storing hormone and it coverts sugar into triglycerides. Excess sugar becomes fat rather than muscle glycogen.  The best way to carbo-load is during the months preceding the race.

3.     Eating too late the night before

The last meal before your start time should ideally be about 13 hours prior. If your race starts at 7:00 am you should eat your dinner around 6:00 pm the night before. If you are attending an organized pre-race dinner, just try to eat as early as you can. Do not overeat, and you should probably keep away from alcohol too, and save that for the post-race treat!

4.     Eating too much fiber the day/night before

Fiber is great! During the months of training consume large amount of roughage in the form of fresh veggies and some fruit. But on the last day, slow down a bit. You can still have vegetables and salads but not as much as you normally have.

5.     Breakfast foods and fuel

If you plan to travel and don’t know what will be available you may want to bring breakfast foods with you. You also want to find out what will be offered at the aid stations and train with that brand.  Otherwise the best option is to bring your own fuel. My favorite brands are CarboPro Non GMO NSF certified which is practically flavorless plus  Electrolyte Synergy  for electrolytes and flavor.

6.     Eating and drinking too late the morning of the race

If you are eating a solid meal before your race, you may need to eat 3 hours before. If you are having a liquid meal then 2 hours will most likely work. The key is to experiment in advance. This is why you should wake up 2-3 hours before your long workouts. By race day you will know exactly what you will eat the morning of the event.

7.     Caffeine consumption

If you are a caffeine user and want to benefit even more from the caffeine effects on race day, you will need to go caffeine free for at least a week before. Caffeine has some performance enhancing properties. Not only does it give you more stamina, but it also dumps glycogen into the blood therefore creating more energy. But if you are having caffeine regularly you may not achieve the same edge. The problem is that if you are a habituated drinker and you stop you will have a withdrawal headache. On the other hand, if you never drink caffeine and do not know the effects it will have on you, then stay away, as you may have an unpleasant gastric response.

8.     Hydration issues

Dehydration greatly diminishes your performance. It becomes noticeable at 2% or greater dehydration (3 pounds for a 150 pound body). Therefore you want to drink before you are thirsty. I typically recommend 24oz per hour, but this can vary depending on your sweating and the actual temperature.  For the run you want to prefect your hydration so you are not hearing your stomach sloshing, or having to stop at the bathroom. Avoid overhydrating, hyponatremia, or being waterlogged. Too much water can dilute electrolytes which is also a problem. If you tend to have digestive issues try  CarboPro Non GMO NSF certified  plus Electrolyte Synergy.  After your race – make sure you hydrate with plenty of water and electrolytes.

If you would like to discuss your specific fueling needs, in order to improv your recovery as well as performance, contact me at Tri Holistic Nutrition.

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What are the benefits of Bone Broth? Bone broth benefits are so numerous it is considered a superfood. Many nutritionists recommend bone broth for conditions as varied as leaky gut syndrome, poor digestion, joint pain, dry skin, brittle hair and nails, auto-immune diseases, and even cancer. Most clients who drink bone broth see marked improvements in intestinal and overall health issues. Did you know that the Los Angeles Lakers use bone broth as one of the three pillars of the team’s official diet? If it’s good enough for professional sports teams, it’s definitely good enough for everyone else! Here’s why you should consider drinking bone broth:

1. Heal and seal your gut. A cup a day works miracles for leaky gut syndrome but it’s also good for protecting non-leaky guts. The gelatin in the bone broth helps seal up holes in intestines. This helps cure chronic digestive issues, and even some food intolerances.

2. Protect your joints. Taking glucosamine supplements to help with joint pain has been common practice for years, but it turns out that bone broth has glucosamine too. Unlike pills, the broth also includes a host of other goodies that help keep your joints healthy, and pain-free. The chondroitin sulfate in bone broth has been shown to help prevent osteoarthritis. And healing through food is always preferable to using supplements.

3. Look younger. Bone broth is a rich source of collagen. You can find collagen in skin care products these days, but why stick it on the outside when you can drink it? Not only is drinking it cheaper, but it can help your skin as well as hair, and nails look radiant.

4. Sleep better and feel better. The glycine in bone broth has been shown to help people sleep better and improve memory.

5. Immune support. The high concentration of minerals can help strengthen your immune system.

6. Stronger bones. The phosphorus, magnesium, and calcium in the bones seeps out into the broth giving you the essential building blocks for healthy bones.

7. More energy. If you read testimonials about bone broth, you’ll notice everyone swears by the energy boost.

I recommend a company that uses the purest and best ingredients and ships directly to you. If you would like to order delicious health promoting bone broth click here.

Bone Broth – How is it made? A real bone broth is made by slowly simmering animal bones (such as beef, chicken and turkey, fish) in water over a period of time (anywhere from 4 to 48 hours or more).

How is Bone Broth different from Stock? Both are used as a base for soups and foods however bone broth’s extra simmering time and added acid (usually apple cider vinegar) leaches minerals, collagen and gelatin from the bones into the broth making it superior.

Why is Bone Broth Good for You? Bone broth is extremely rich in healing protein, and is a source of numerous minerals such as potassium, magnesium, calcium and phosphorus. Bone broth is also high in the amino acid glycine, which supports the body’s detoxification process and is used in the synthesis of hemoglobin and bile salts. Glycine also supports digestion and the retention of digestive fluids. Proline, another amino acid found in bone broth, supports superior skin health – especially when paired synergistically with vitamin C. Have you ever been told chicken soup is good for a cold? The reason is because the liquid broth mitigates the side effects of colds, flus and upper respiratory infections.

What are the Healing Benefits of Bone Broth?  

• Helps heal and seal your intestinal tract lining which promotes healthy digestion.
• The gelatin found in bone broth attracts and retains liquids, including digestive liquids, which supports healthy digestion.
• Inhibits infection caused by colds and viruses.
• Reduces joint pain and inflammation from chondroitin sulphates and glucosamine from the boiled down cartilage and bare bones.
• Combats inflammation- Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects.
• Glycine has relaxing effects which can help you sleep better.
• Encourages strong, healthy bones – bone broth contains high quantities of calcium, magnesium, and other nutrients that play an imperative role in healthy bone development.
• Encourages healthy hair and nail growth, due to gelatin.

Bone Broth Protein Content: Real bone broth made at home or by Au Bon Broth is very high in protein content. As such it is a great idea for high protein diets or for workout recovery. The bone broth protein content in an 8 oz cup of Pure Bone Broth is 14 grams of protein per serving.

Bone Broth Joint Health: Bone broth is made from the same nutritional building blocks that help strengthen your own skeletal system and joints. Collagen, which is the matrix of protein in bones, tendons, ligaments, and other flexible and connective tissues, is broken down during the simmering process into another protein called gelatin. Gelatin is the reason real bone broth such as Au Bon Broth gels in the fridge. Bone broth gives your body the raw building blocks to rebuild your body’s own connective tissue, especially tendons and ligaments. The proteins in bone broth are especially beneficial for rheumatoid arthritis, a painful chronic autoimmune disease marked by painful damage to the tendons and ligaments.

Bone Broth Nutrition Facts: Bone broth has a very low glycemic load and a very balanced nutritional profile which includes amino acids, essential vitamins such as Vitamin C, Thiamin, Riboflavin, Niacin, Vitamin B6 and essential minerals such as Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese and Selenium. Bone broth’s nutrition also includes high protein, low fat, low calorie, and low carbohydrate nutritional content.

The nutritional facts for an 8oz cup of Pure Bone Broth by Au Bon Broth are as follows: Calories 28, Total Fat 1g, Saturated Fat 1g, Cholesterol 6mg, Potassium 176mg, Sodium 28mg, Total Carbohydrate 2g, Dietary Fiber 0g, Sugars 0g, Protein 14g

To try your first batch of bone broth click here

The post What are the Benefits of Bone Broth? appeared first on Tri Holistic Nutrition.

What is the deal with butter coffee? At first I was horrified by the idea, but then I realized it is not much different than adding cream. But why put butter in your coffee? Two reasons: it tastes great and it’s good for you. Granted, I was skeptical, but now am hooked. It’s like an amazing cappuccino with health benefits.

This whole new butter-in-coffee craze started recently with Dave Asprey and his new book The Bulletproof Diet. Asprey is a ‘biohacker’ who found what he considers to be the best way to lose weight and regain vitality. His hunger free diet is Paleo based, with a high percentage of calories coming from fat, a moderate amount of protein and ample vegetables, with hardly any sugar. The centerpiece of this diet is a morning coffee with grass fed butter and MCT’s (medium chain triglycerides), which are abundant in coconut oil. When you blend these together, using any blender or VitaMix you get a delicious, rich, creamy, satisfying coffee that keeps you alert and focused until lunch. This provides you with the option of practicing intermittent fasting which has many health promoting benefits aside from weight loss. For people who require additional protein or have a large amount of weight to loose her recommends addition Bulletproof Upgraded Collagen to the coffee. This protein can be used in smoothies or any drink and has no flavor yet lots of benefits.

Grass fed butter contains omega 3 fatty acids and CLA (conjugated linoleic acid) which are both beneficial nutrients. MCT’s provide the kind of fatty acids that nourishes your brain with a quick but long lasting energy source. Together with the butter and the pure coffee you get energy and focus that lasts throughout the day. Dave Asprey developed a special kind of MCT blend that is 18 times more powerful than coconut oil for enhanced cognitive function. He calls this Brain Octane.

The problem with most coffee, even organic high quality, according to Asprey, is that it typically contains mold toxins (mycotoxins) in varying amounts. This is a byproduct of processing and fermentation. Mycotoxins are what give people the fatigued cranky feelings a few hours after drinking coffee. When you brew a cup of mold free Bulletproof coffee, you get an amazing feeling with no crashing, no jitters and no headaches after – just pure focus all day long.

As a biohacker myself, I test every diet before I can recommend it to my clients. Coffee is not for everyone. If you have a sensitive gastrointestinal system you may want to try tea instead of coffee. The benefit of grass-fed butter and Brain Octane can be beneficial with a cup of brewed tea. I know some people who enjoy organic Pu-erh tea with Brain Octane and grass fed butter. Plus you can use it in smoothies, salads and cooking.

The results are impressive: my morning runs are effortless and I feel more energetic and focused on my work throughout the day. If you are a coffee drinker, and would like to upgrade your experience try Bulletproof coffee with Brain Octane with our without the extra Bulletproof Upgraded Collagen  for a real boost that can help with weight management, energy and focus.The Bulletproof collagen is sourced from pasture-raised cows and is cold-processed. It is quickly absorbed and readily bioavialable. The unique amino acids profile in collagen helps the body repair and maintain healthy skin, joins ans bones, as well as supporting energy and performance.

Contact me for a consult if you would like to learn more about the Bulletproof diet or Paleo diet.

The post What is the Deal with Butter Coffee? appeared first on Tri Holistic Nutrition.

PurePaleo is the best Paleo protein powder that I have found so far. It is dairy free, grain and legume free and is made from grass fed beef. If you are looking for a protein powder to fuel your workout, loose weight, gain muscle, or have as a healthy breakfast on the go then look no further. This is the best dairy free, gluten free, alternative to legumes, grains or seed options that is currently available on the market. This smooth tasting powder containing 21g of protein from HydroBEEF. It is a highly concentrated, pure beef protein produced through an exclusive proprietary process that allows the protein to be hydrolyzed into more peptides, resulting in easier absorption and assimilation.

This proprietary process begins with beef from grass fed animals raised in Sweden, without hormones and free of any GMO grains, grasses, hay, and/or ensilage.

It comes in either vanilla or chocolate flavors. It does not have a beefy flavor, and it blends well with any smoothie recipe. My personal favorite is the vanilla flavor and I particularity like it with coconut water, chia seeds and blueberries.

PurePaleo is dairy, grain and legume free protein powder designed to power up your day.  It is perfect for individuals who are following a dairy, grain and legume free diet or are looking to include a healthy protein powder to build muscle, ligaments and cartilage, and lose fat while maintaining their muscle.

Features:
* pure protein – over 97% protein
* proprietary process yields more peptides for easier assimilation
* high protein nitrogen score of 101.5
* no allergens
* tested free of hormones and antibiotics

PurePaleo is an ideal protein for those who:
• Want a true Paleo protein source
• Want the power of beef to build muscle, cartilage & ligaments
• Are dairy (whey) sensitive
• Are sensitive to grains and legumes

Size: 810 g containers
Pricing: $69.90 chocolate or vanilla.

Free shipping for any order over $50.00

To order your Pure Paleo protein go to  Tri Holistic Nutrition Online Store

or contact  tamar@triholisticnutrition.com

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We all know that long training sessions are stressful on the body. But did you know that prolonged exercise results in free radical damage (FRD)? Over time, FRD results in premature aging and can lead to serious health conditions later in life. The sources for this are metabolism, pollution, poor diets, exercise, and stress.

Is there anything you can do about reducing Free Radical Damage?

The good news is that there is.  Diet and lifestyle changes are the keys to reducing your exposure.

1.     Diet and Nutrition

Vegetables and fruit are abundant in antioxidants, which neutralizes FRD. A healthy diet contains at least 10 servings of veggies/fruit per day.  If you are older than 50 you should consume 13 plus servings per day.  I recommend more vegetables than fruit, since fruit contains a lot of sugar. Processed foods and junk foods contain no or low nutrients along with damaging ingredients. So you want to avoid or minimize consumption of these foods. Focusing on a nutrient rich whole foods diet is the way to go. If you are having a hard time consuming that many vegetables per day consider taking  adding PlaeoGreens or PlaeoReds into your diet.

2.     Supplementation

Can you get all your vitamins and minerals from food alone?  For most people the answer is no. If you eat 10 plus servings of fresh organic produce a day, which you grew in rich nutrient soils, live in a pollution free area, drink uncontaminated water and have no stress in your life, then maybe you could. The reality is that we buy compromised foods, breathe polluted air, drink contaminated water and have stress in our lives. Even if you buy organic food it often comes from afar and loses many nutrients in transit and storage. Plus you tend to buy the same foods weekly and miss out on some nutrients.

Research suggests supplementation with antioxidants may provide added protection against increased free radical exposure, and specifically – supplementing for 8 weeks prior to your event can attenuate effects of free radical damage. ”The amount of antioxidants that you will maintain in your body is directly proportional to how long you will live.” ~ Dr. Richard Cutler, director of anti-aging research at the National Institute of Health.

3.     Water

Our water sources are contaminated with a variety of chemicals.  And often the chemicals added to water are damaging (i.e. chlorine and fluoride).  The best way to guarantee drinking cleaner water is to filter using carbon and kdf filters and carrying water in either glass of stainless steel containers. It’s important to avoid buying water in plastic containers, even the ones that are BPA free.  Recent articles show that even BPA free plastic can be damaging.

http://m.motherjones.com/environment/2014/03/tritan-certichem-eastman-bpa-free-plastic-safe

4.     Pollution

Pollution is pervasive in our environment. But there are some things you can do to minimize your exposure. Try to ride or run in “cleaner” areas, away from highways, factories, fumes and anything toxic. And riding or cycling indoors is advisable when air quality is poor. Swim in open water pools that are lower in chlorine or in lakes and bays. If you are concerned about indoor pollution, have your home tested for environmental pollutants and you may want to get an air filter.

5.     Stress

Many of us live hectic and stressful lives. Training puts additional stress on the body. Prolonged exercise raises the level of the stress hormone, cortisol. Two ways to reduce stress include engaging in stress reducing activities such as yoga, meditation, massage, etc. and taking stress modulating supplements. To learn more about those contact me

How can I find out if I’m getting enough antioxidants?

I utilize a noninvasive scanning device to determine antioxidant levels. This measurement provides a convenient and useful indicator for monitoring oxidative stress in the body’s tissues. This 30 second hand scan uses a safe, LED blue light technology developed with an NIH grant to measure skin carotenoid levels, providing an immediate reading. Research suggests that the skin’s carotenoid level is a good indication of your body’s overall antioxidant defense system.

Your score can be tracked over time as you increase consumptions of nutrients. Tracking the score empowers you to make positive lifestyle changes to improve your health. If you are already taking supplements, tracking your score is an effective way to determine if the supplements are working. Not all supplements are equally effective. Scanning will reveal how well your supplements are protecting you. To schedule a scan please contact me.

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What are the 5 common nutrition training mistakes endurance athletes? 

Surely you have heard of carbo-loading the night before the race. That is supposedly the best time to restock muscles glycogen. But is that true? Not really. Keep reading if you would like to learn about the most 5 common nutrition training mistakes endurance athletes make during their training. Proper nutrition and timing of your meals is imperative to maximize the benefits of overall training and performance. The quality, quantity, and timing of your foods, will affect your performance.

1.     Empty stomach workouts (long workouts vs. short workouts)

This is a mistake that I commonly see – long workouts on an empty stomach. Rolling out of bed and running may be okay on a 35 min tempo run, but on those long rides or runs you will need to wake up early to eat, just like event day. The reason you need to do this is that your body needs energy to perform.  You do not want to do long workouts on empty. The body will start conserving energy if it is trained to workout with no fuel.  It’s similar to starvation diets that ultimately drop your metabolic rate. Not a good idea!

If you are eating a solid meal before your long training session you may need to eat 3 hours before. If you are having a liquid meal then 2 hours will most likely work for you. Since we are all different the key is to find out what works for you.

Exercising on an empty stomach will work for a quick workout, or for losing weight during the off season. But while you are training make sure you eat before. And for the short early morning workouts – you may want to experiment with a small snack like 1-2 tablespoons of organic coconut butter before the workout.

2.     Not developing food routine (Elimination)

You must have seen lineups at the portable toilets during the races. Some people do not like discussing this “private” Issue but the reality is that mishaps can make or break the race.  Part of your training is to make sure you develop bathroom regularity.  For that you will need to wake up 2-3 hours before your long run, to make sure you have enough time to digest your food and take care of important business.  Missing valuable time or holding it for hours is not fun.

3.     Missing the window of opportunity

The biggest mistake I encounter with my clients is missing the window of opportunity to restock glycogen after a training session. The best time to restock your muscle glycogen is 15-30 minutes right after your training session during the weeks/months preceding the race. The pasta feed carbo-loading is not an efficient way to restock glycogen.

So many athletes experience a high after a hard workout, and are not interested in eating.  Plus some are promoting weight loss.  If your goals are to increase your glycogen stores, you must eat during the window of opportunity.  Regardless of where you are training, make sure you have food in your gym bag, car, or at home when you return.  It can be as simple as a banana and some almonds.  All you need is some good carbs and some protein, preferably in the ratio on 4:1. For every 4 grams of carbohydrate you should consume 1 gram of protein. The rate of glycogen restocking it 2-3 times higher immediately after the workout, and if you wait a couple of hours you miss that opportunity.

4.     Hydration issues

Make sure you drink before, during and after your long training sessions. You will need to carry your own fuel, and drink before you are thirsty, as dehydration greatly diminishes your performance. It becomes noticeable at 2% or greater dehydration (3 pounds for a 150 pound body). Long training workouts are the time to prefect your hydration, and figure out which brands works best for you.  My favorite brands are CarboPro Non GMO NSF certified which is practically flavorless plus Electrolyte Synergy or Ultima Replenisher for electrolytes and flavor. You also want to make sure you are not over hydrating – either hearing your stomach sloshing on the run, or having to frequently stop at the bathroom.

5.     Not listening to your body

Listen to your intuition! Your body will tell you a great deal about what is right or wrong for you.  If you consume foods, gels, sports drinks, bars that are upsetting your system, listen to your body and find something else.  The same principal can be applied to over training.  Your body will tell you if you are overdoing it.

If you would like to discuss your specific fueling needs, in order to improve your recovery as well as performance, contact me at Tri Holistic Nutrition.

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