Endurance Planet

This episode is brought to you by: Sponsor: Phat Fibre, an MCT powder supplement designed by athletes and scientists that aids in maximum performance without causing GI side effects. Phat Fibre is a gluten-and dairy-free hypoallergenic slightly digestible fibre that gives just enough slow-release carb to maximize performance without affecting blood glucose levels and also curbs appetite for hours. It’s ideal for low-carb or carb-conscious athletes and you can use it in conjunction with other products we love including UCAN and PerfectAmino. Find out more details on our shop page. BEST OF ALL: EP fans get 15% off this cutting-edge sports nutrition product with code “EP.” Click here to get your hands on Phat Fibre now! Sponsor: Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s bar made with coffee beans! On this episode of ATC: Ragnar recap! It was another epic year for the Endurance Planet ragnar team. Photos and videos on our Instagram account. If you want to join EP for a future Ragnar, email us at events@enduranceplanet.com to get your name on the list. It will fill up fast. We’re looking at doing both Ragnar SoCal and Ragnar Cape Cod in 2018! Please indicate which race you want in on and if you want regular or ultra team. Check out our FB Live we did here. Figuring out aerobic HR zones: PR in the marathon is a 2:52. MAF is 148 and a 7:00 pace. Training Peak says aerobic zone is up to 156 HR (sub 7 pace). Stay at 148 or push the 156? MAF is based on fat-burning and metabolism, whereas most other HR zone methods are based on cardiovascular metrics: listen to use discuss this un detail on ATC 226. MAF as a range and not one set HR. When MAF feels hard. Coming back to running after two stress fractures on tibia. Training again for marathons. Current MAF pace is in the 8:30’s (faster than before) but having to force that pace; it feels a lot better to run at a lower HR in the 120-130 range with pace in the 9:00’s. What to do: Force MAF or run at what feels more natural? The art of coaching. If an athlete having mental issues with running sometimes it’s best to throw out the HRM. Ironman athlete having trouble with MAF: 148 too hard to run at but 140 is a lot of walking. How to figure out what the right HR to train at is? or maybe…. just go out an run and find the fun again? Probably not always best to use race data to set HR zones especially for triathletes. Getting into the world of competitive cycling: which category to register in, join a cycling team or club and what style of race is good to start out with? The post ATC 233: Ragnar Recap And Getting Ready for 2018, When It’s Time to Throw the HRM Out, Is It OK To Use a ‘MAF Range,’ and More first appeared on Endurance Planet.

Joanna Zeiger, PhD, is a professional athlete (racing pro triathlon from 1998-2010), an academic and endurance sports coach. Her new book titled The Champion Mindset: An Athlete’s Guide to Mental Toughness is a must-read for athletes and the topic of this show. Pick a copy of the book on Amazon here. You can find Joanna at Race Ready Coaching. Joanna’s story is an athletic career defined by perseverance and a grit. As a pro triathlete, she’s been an Olympian (Sydney 2000), 70.3 world champion, Ironman Champion, Kona top-5 finisher, and a 7-time Olympic trials qualifier in the marathon, triathlon and swimming. We pick up with the story of Joanna’s injury sustained during the 2009 70.3 World Championships, followed by the painful rehab, recovery and making a comeback to running. Last year she ran Olympic Trials in February, and it was a tough race. She discusses how she got through this mentally and physically, and what it was like to have her last place finish covered in articles and making headlines. Essentially, The Champion Mindset is on how to successfully change behaviors and ways of thinking to achieve optimal success, and with all the countless hours of training Joanna’s done in her lifetime, why she believes the mental edge still rules above all else. Why would one need to have a goal-setting makeover—how can goal setting go wrong? Tough love, being blunt and even being a “jerk” in certain settings when working with athletes. Mention of running streaks and how Joanna is not afraid to say she’s not a fan (nor is Tawnee). We elaborate. The concept of “training insanity.” Reckless and ill-thought-out decisions we make in regards to training, in particular pushing through red flags and doing workouts when we should be resting. Training insanity is something most if not all coaches will appreciate; we can always see it in our athletes yet as an athlete we often have a hard time recognizing when we do this. If we don’t have a coach, how do we know when to stop and call it a day or push through? Because sometimes pushing through can be ok in the right context! On making excuses, and how to stop making excuses. What does the research say about self-handicapping, i.e. making excuses? How do excuses tie in with performance outcomes and how to let go of making excuses? At the end of the day you write that self-handicapping is just our attempt to protect the ego. How can we be less egocentric yet still believe in ourselves and have the self-confidence to get out there, get the work done and to achieve greatness? What does the confident mindset entail? Signs that you have your ego in check vs. signs that you need to work on your ego and not let your worries over racing and performance get out of hand. Joanna is one of the few Type A endurance athletes who says she is not a perfectionist. Specific ways in which she’s clearly not focused on perfection in the way she lives and executes her life. A day in the life of Joanna, and how she prioritizes. Many perfectionists need to do a better job at prioritizing and not put everything as #1 in life. Can perfectionism ever be healthy for us? When to channel you perfectionism. Her chapter on finding meaning. It seems a big theme in this section is embracing the new—new opportunities, new challenges, trying new things—and all the while practicing gratitude and finding the joy in. For example, she was not a fan of running at first! How did she learn to turn something you didn’t like at the time, i.e. running, into something you thrive at and love doing? Why doing “new stuff” is great for us and can enhance our sport. In all the research she put into the book, was there anything that she personally found particularly helpful and refreshing on what it means to have a champion mindset? Get the book here! The post Joanna Zeiger: The Champion Mindset – How to Build Mental Toughness first appeared on Endurance Planet.

Shoutout to our sponsors: Sponsor: BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink! Sponsor: Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! On this episode of Ask The Coaches: Study mention: Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat 14 male athletes were tested, looking at the effect of ankle mobility/ROM on trunk angle in the parallel squat. Ankle mobility significantly negatively correlated with trunk lean, thereby showing that a subject with greater ankle ROM had a more upright torso in the parallel squat position. This suggests that greater ankle ROM raises the trunk angle and thereby reduces shear forces in the trunk. In addition this study showed a significant relationship between ankle dorsiflexion in the weight-bearing lunge test and the parallel position of the barbell back squat. This suggests that the WBLT can be used as a valid predictor for the degree of DF in the PS. For coaches, the WBLT can be used to examine if the excessive forward trunk lean is caused by restricted ankle ROM. Quick followup from ATC 231 on the ultrarunner with a hydration/fueling question: Another issue could be if he’s still keto or VLC, which can negatively affect mineral and electrolyte status. Keto athletes are often said to need more sodium and minerals in the diet for a couple reasons: the diet causes more sodium and water to be excreted and it’s harder to “store” these due to low insulin.  Are there any drills or things to focus on while walking that could improve running? Or are running and walking to difference biomechanically to have a crossover. You can do run drills and bodyweight exercises intermittently during walks! How many steps a day are Americans taking? Tawnee discusses in detail over at LPC (along with more fun facts). Get your first month free on LPC with code “lpc4me” Lucho’s bike buying guide! Colorado’s Double Triple Bypass in 2018 and in need of a new bike – help! What’s the “minimally effective dose” of bike one can buy without excessively compromising performance and experience? How should one prioritize how money is spent — components, frame, wheel-set, gear — so you get just enough but not over the top? How to build a durable bike in the $2,000-$3,000 price range. 650 cc vs 700 cc wheels Component talk Chronotypes (fascinating!) and a dolphin who needs help with sleep. Listen to our podcast on chronotypes and “your type” featuring Dr. Michael Breus. Remedies and strategies to promote better sleep, overcome difficulty falling asleep and minimize mid-night awakenings. Get more sleep tips in The Power of When. To improve nighttime sleep – no naps! Dolphins: Don’t sleep in past 7-7:15 to set your circadian rhythm; you need less sleep to be functional; shorter sleep cycles. Give yourself a 40-60min routine to fall asleep – relaxation, meditation, deep breathing. Bed Restriction – if you’re awake in bed for more than 20min get out! Bed restriction causes sleep deprivation, which causes an increase in adenosine, which helps sleep drive. Also you cannot use your bed for anything other than sleep and sex. So don’t get into bed and read or look at phone. Lights out, dark, sleep. Make sure you’re not overheating in bed either – cooler better. Mind must think bed = sleep. The post ATC 232: How Many Steps A Day Are You Taking, Lucho’s Bike Buying Guide (On a Budget), Tips to Improve Sleep and Avoid Late-Night Wakeups, and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! Sponsor: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals. As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever! On this episode with The Sock Doc: Healing an unstable shoulder joint after years of sports; treatments and recovery for athletes. Shoulder issues involve the labrum, bursitis and tendonitis. Options for shoulder healing including PRP, prolotherapy and cortisone. Male Ironman master’s athlete wants to know how to clean up his diet, where to start without going too crazy, and introducing new healthy habits. Are there “go to” supplements that every endurance athlete should take? When looking to add supplements, should one get a blood test first to find out the current state of health as well as a hormone panel? “You can never supplement your way out of a bad diet.” Why would one take a daily baby Aspirin; is it a good idea for athletes? Aspirin risks: It can knock out sulfur and those taking it will also have higher magnesium requirements when taking a daily Aspirin. Athlete with a history of cancer and pernicious anemia who’s now running using the MAF Method but experiencing some issues. An issue like pernicious anemia could interfere with training/MAF; we discuss why. A B12 deficiency and/or anemia can impair MAF development. What’s the deal with high MCV. MAF training and being so slow, continually. Should one add in intensity and VO2max workouts or strength training with the intent to boost MAF? VO2max vs. lactate threshold (LT) as valuable metrics. VO2max may not matter as far as overall performance capabilities go (LT likely matters more) but we discuss why it’s still good to touch base with VO2max in training especially for master’s athletes, as discussed by Joe Friel in Fast over 50. Cortisone for plantar fasciitis (PF). The Sock Doc says, never everrrr get four cortisone injections in the same spot! The real deal and real cause of PF in most cases. PF is almost always tied into overtraining and related to adrenal burnout as well. Check out more of the Sock Doc’s resources on PF. The post Sock Doc 4: Healing An Unstable Shoulder, Is Plantar Fasciitis a Symptom of Overtraining? Plus: Risks of Repeated Cortisone Injections, Aspirin, Low B12 and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink! On this episode of Ask the Coaches: Coffee talk – cold brew, mycotoxins and more. Read Tawnee’s “full report” on coffee over at LPC (new members use code “lpc4me” to get your first month free). When downhill running causes heart rate to spike and can’t even hold MAF – what gives!? What to do: slow down to keep it low, or just let go up on the downhills? Study mention: Changes in Run Economy Following Downhill Running. “Downhill running induced reductions in maximal isometric strength of the knee extensors, a three- to six-fold increases in plasma creatine kinase activity (inflammation) and myoglobin concentration (muscle damage), and muscle soreness for 4 days after the downhill run. Oxygen consumption increased immediately to 3 days after downhill running. There were also increases in heart rate, minute ventilation, RER, RPE, blood lactate concentration, and stride frequency, as well as reductions in stride length and range of motion of the ankle and knee. The results suggest that changes in running form and compromised muscle function due to muscle damage contribute to the reduction in running economy for 3 days after downhill running.” Hydration/fuel strategy issues for a male ultrarunner–or something else going on? “Over the past few months I have begun to get dehydrated on my runs and seem to run out of energy earlier than i have in the past. I have started supplementing with more solid foods and upping my water intake while I run but it is difficult to digest more solid foods with the sloshing of the stomach in running versus cycling. The solid foods seem to help me run strong or with more energy for a bit, but tend to ultimately lead to stomach cramping unless I drastically slow the pace.” Also eats a very clean plant-based diet, has been keto and low carb. What to do to find the optimal fueling and hydration strategy? Could gut issues be at play hindering ability to process any nutrition? Mention of low-FODMAP diets for athletes with GI issues during training and racing. Listen to our podcast with Dan Lis PhD on research with low-FODMAP diets in athletes. Issues with MAF HR and LT being “too close” and lacking a solid lactate threshold. For a running wanting to compete in 10ks to marathon distances, what workouts to do to improve lactate threshold? Is there any benefit to holding a pace slightly faster than threshold or are those workouts just a total waste of time? Such as running about 20 seconds per mile below threshold pace for 5 miles? Since running translates nicely to the bike, If I have a run heavy training schedule, can I get away with a little less time on the bike? If training for shorter distance running events (5k- HM), would it be more advantageous to run most of your non-quality runs at MAF or at MAF+10 pace? How to know if you should add 10 bpm to your MAF–it may work, it may not. Depends! The post ATC 231: How To Know If You Should Add 10 Beats To Your MAF, LT-Boosting Workouts, Why Downhills Cause HR To Spike, and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! Dana Lis, PhD, is a Registered Dietitian, researcher, lifetime athlete and has a huge knowledge base on sports nutrition for optimizing athletic performance. Dana’s been involved in current research examining gluten-free and low-FODMAP diets for athletes, especially endurance athletes, which is the focus of this episode. You can reach Dana at www.summitsportsnutrition.com or on Twitter: @dlisforrest. Intro & Why Our Guts Are At Risk Dana’s background and how she got involved in this area of research. The research shows perhaps we need to think twice about gluten as the cause of GI issues, and perhaps look more to FODMAPs as the problem. FODMAPs = Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. “Available literature suggests that it is the reduced fructan and GOS quantity in a gluten-free diet that modulates GI symptoms and not gluten itself (Gibson and Muir 2013; Gibson et al. 2015).” The Monash FODMAP app and online resources Why does endurance exercise run the risk of causing gut issues (a refresher) and can we train ourselves to have a stronger gut? Takes 4 to 5 days for epithelial cells (the gut) to repair after a bout of endurance exercise; but athletes train more frequently than that. Increased intestinal permeability from exercise may lead to excessive absorption of gluten-derived peptides in NCGS, which could lead to immune-related responses. Dehydration and heat further compromise intestinal integrity. Altered digestion of short-chain carbohydrates may augment GI symptoms triggered during exercise. Despite some GI-adaptions in trained individuals, splanchnic blood flow is still reduced by up to 80% at 70% V02max (Qamar & Read, 1987). How common are GI issues? “Gastrointestinal (GI) symptoms are common in up to 70% of endurance athletes (de Oliveira & Burini, 2009), and aside from mechanical, psychological and physiological triggers, several dietary factors are believed to influence symptoms (de Oliveira et al., 2014).” Gluten Research on Athletes Takeaways from the review article: “Commercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic Performance.” “This diet has not been shown to affect either positive or negative competitive performance or symptoms of GI health and inflammation and/or nutritional status in NCA (non-celiac athletes).” But, in NCA, what if a GFD (gluten-free diet) makes someone feel better even if the science says “no difference?” What about athletes with subclinical conditions and reports showing how gluten increases inflammation, intestinal permeability, leaky gut and so on? “Exploring the Popularity, Experiences, and Beliefs Surrounding Gluten-Free Diets (GFD) in Non-Celiac Athletes (NCA)” show positive outcomes with a GFD, even if the placebo effect aka “belief effect” is at play. 910 athletes 59% follow a GFD less than 50% of the time (GFD < 50). 41.2% follow a GFD 50–100% of the time (GFD > 50), including 18-world and/or Olympic medalists. Predominantly endurance sport athletes. 84% of the GFD > 50 group indicated symptom improvement with gluten removal. Reasons why athletes adopted this diet (self-diagnosed vs medical condition); risks of the diet; positive outcomes reported; and conclusions. Meanwhile Dana’s study, “No Effects of a Short-Term Gluten-Free Diet on Performance in Non-Celiac Athletes” showed no difference and no positive effects of a GFD in healthy well-trained athletes. How this study was conducted and outcomes. Was the intervention possibly not long enough to see an effect? What did the GFD consist of and how did you control to make sure athletes didn’t know as well as control for adequate calories and carbs. Are there really any downsides to going gluten-free especially if you’re able to ensure proper calories, carbs, etc. Perhaps a better approach for pre-competition special diets may be a low-residue diet, especially to hit race weight goals and attenuate any potential gut distress. On being cautious of “orthorexic” behavior towards food and special diets like GDF and low-FODMAP. Low-FODMAPs for Athletes While gluten and GFDs are pretty well known and trendy, FODMAPs seem to just be getting more attention in the athletic community. Will low-FODMAP diest be the “next big thing?” They already are Down Under, with low-FODMAP foods labeled on shelves of stores. What’s the potential negative issue with FODMAP foods and why these foods could be even more risky for athletes than gluten alone? “Fructans and other FODMAPs are poorly absorbed in the small intestine where they increase luminal fluid content and possibly affect gastric motility. Poorly absorbed, they subsequently transit to the colon as products for fermentation by colonic bacteria, resulting in GI symptoms such as diarrhea and flatulence. Although no data are published yet in athletes without IBS, it is conceivable that residual FODMAPs in the small intestine (ileum) and colon or intake of FODMAPs during training potentiates GI distress during and after strenuous exercise.” So maybe it’s not the gluten, it’s the FODMAPs!? “Available literature suggests that it is the reduced fructan and GOS quantity in a gluten-free diet that modulates GI symptoms and not gluten itself (Gibson and Muir 2013; Gibson et al. 2015).” Is gluten is technically a FODMAP? Gluten is a protein in wheat, barley, and rye. Gluten and fructans are not the same thing. Fructans are a type of carbohydrate in these same foods (and more). Research is hinting that perhaps it is the fructans (a type of carb) in these foods, not the gluten that is causing the issues in people! What are some common FODMAP foods sports nutrition supplements/products. Dana’s case study on 31 y/o male multisport athlete with a history of exercise-induced GI symptoms especially in running: Single-blinded approach; 6-day habitual diet compared to a 6-day low FODMAP intervention diet (81 ± 5g vs 7.2 ± 5.7g FODMAPs.day-1) for their effect on GI symptoms and perceptual wellbeing. Training was similar. Symptom improvement with low FODMAP diet prior to and throughout 3 d of strenuous running training. “Although there are limitations associated with self-report data, these initial findings from our group suggest that perceived gluten-triggered GI symptoms in athletes might be due to FODMAPs, particularly fructans and lactose as potential symptom modulators.” His statement: “symptoms were remarkably better compared to habitual period and were basically non-existent during exercise or during the day throughout the intervention period.” In the case study, what did his low-FODMAP diet consist of and how did you control to make sure he didn’t know? Based on research, what FODMAPs appear to be biggest offenders and why? Fructans, lactose, and fructose. Fructose may be incompletely absorbed and causes bloating, abdominal pain/discomfort, and flatulence. Fructose combined with glucose can be problematic too. Lactose was the most common trigger reported in Dana’s survey (86.5%, n = 402 of 465, of the 92.8% attributing high FODMAP foods to GI symptoms); yet, it is so commonly consumed by athletes, including whey protein powders. Lactose and gluten combines were most frequently attributed to GI symptoms by 52.7% (n = 245 of 465). Thoughts on adopting a low-FODMAP diet? Do arbitrarily or only if a condition present Should we test the state of our gut health as well, in order to partake in a healing protocol to build back a stronger gut? IBS, SIBO, Candida, leaky gut, etc., are all seemingly becoming more widespread in athletes and non-athletes with all sorts of side effects. Should we be weary of these foods to begin with if training (i.e. gluten, FODMAPs), or wait until there’s a problem whether clinical or subclinical? Training the gut to handle the sports nutrition you need. How often should you do training sessions to build a strong gut and during which sessions Only necessary once a week – do it during your “big” key session each week (long ride, long run or long brick). Low-FODMAP sports nutrition sources. Conclusions Closing thoughts on special diets and how to make use of this information for your own sports nutrition needs. References  Lis D, Stellingwerff T, Shing CM, Ahuja KD, Fell J. Exploring the popularity, experiences and beliefs surrounding gluten-free diets in non-celiac athletes. Int J Sport Nutr Exerc Metab. 2014; 25:37–45. Lis D, Stellingwerff T, Kitic CM, et al. No effects of a short-term gluten-free diet on performance in non-celiac athletes. Med. Sci. Sports Exerc. 2015b; 47:2563-70. Lis D; Fell J, Ahuja K, Kitic CM, Stellingwerff T. Nutrition and Ergogenic Aids. Volume 15 & Number 4 & July/August 2016
. Lis D, Ahuja KDK, Stellingwerff T, Kitic CM, Fell J. Case Study: Utilizing a Low FODMAP Diet to Combat Exercise-Induced Gastrointestinal Symptoms. International Journal of Sport Nutrition and Exercise Metabolism. 2016; http://dx.doi.org/10.1123/ijsnem.2015-0293. Lis D, Ahuja KDK, Stellingwerff T, Kitic CM, Fell J. Food Avoidance in Athletes: FODMAP Foods on the list. Appl. Physiol. Nutr. Metab. 41: 1002–1004 (2016); dx.doi.org/10.1139/apnm-2015-0428. Pfeiffer B, Stellingwerff T, Hodgson AB, et al. Nutritional intake and gastrointestinal problems during competitive endurance events 
(Med Sci Sports Exerc. 2012;44(2):344–51. Soares FL, de Oliveira Matoso R, Teixeira LG, et al. Gluten-free diet reduces adiposity, inflammation and insulin resistance associated with the induction of PPAR-alpha and PPAR-gamma expression. J Nutr Biochem. 2013;24(6):1105–11. Uhde M, Ajamian M, Caio G, et al. Intestinal cell damage and systemic immune activation in individuals reporting sensitivity to wheat in the absence of coeliac disease. Gut 2016;65:1930-1937. Halson SL, Martin DT. Lying to win—Placebos in sport science. Int J Sports Physiol Perform. 2013;9:597–9.  Hadjivassiliou, M., Sanders, D.S., Grunewald, R.A., Wood- roofe, N., Boscolo, S., & Aeschlimann, D. (2010). Gluten sensitivity: from gut to brain. The Lancet. Neurology, 9, 318–330. PubMed doi:10.1016/S1474-4422(09)70290-X. Loucks, A.B. (2004). Energy balance and body composition in sports and exercise. Journal of Sports Sciences, 22, 1–14. PubMed doi:10.1080/0264041031000140518 Despain, D. 2014. The surprising reason gluten-free diets actually work. [Online.] Available from outsideonline.com/1923951/surprising-reason-gluten-free-diets-actually-work. Golley, S., Corsini, N., Topping, D., Morell, M., and Mohr, P. 2015. Motivations for avoiding wheat consumption in Australia: results from a population survey. Public Health Nutr. 18: 490–499. doi:10.1017/S1368980014000652.  The post Dana Lis PhD: New Research on Gluten-Free and Low-FODMAP Diets For Athletes, and Takeaways For Your Needs first appeared on Endurance Planet.

Sponsor: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. No gimmicks at LPC , Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC ’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals. As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – we’ll see you in the LPC ! On this episode of Ask The Coaches: Tainted supplements and safe supplementing IVs for athletes – know the rules and what’s allowed L-Carnitine? Followup from ATC 228 on sleep needs before late-night or all-night competitions; more from the research: Active Voice: Does Banking Sleep Before Sleep Deprivation Improve Physical Performance? “In each condition, subjects performed six nights of either EXT or HAB at home followed by an assessment of motor performance and neuromuscular function at baseline (D0) and after one night of TSD, i.e., 34–37 h of continuous wakefulness (D1).” “The main finding of our study is that physical performance was improved in the sleep extension condition. Indeed, the time to exhaustion (test of sustained isometric muscle contraction) was increased compared to the control condition. Altogether, the findings suggest that “banking” sleep improves motor performance in a manner mediated by perceptual and cognitive factors. The longer the exercise (endurance activity), the more beneficial sleep extension may be—especially in a particular sport competition where sleep deprivation tends to prevail, e.g., as in ultra-endurance races where sleep can be a limiting factor. We also believe that the beneficial effect of sleep extension would be accentuated in people who are chronically sleep deprived for multiple reasons.” Study mention; comparing high-intensity vs. aerobic training on mitochondrial development: Superior mitochondrial adaptations in human skeletal muscle after interval compared to continuous single-leg cycling matched for total work “High-intensity intervals compared to moderate-intensity continuous training in cycling elicited superior mitochondrial adaptations in human skeletal muscle despite equal total work. HIIT = 4 x 5 @ 65% max watts; aerobic = 30min @ 50% max watts.” Volume was the same in both conditions – aerobic training would require more volume than HIIT to get the same gains. Is there a way to determine which of the four triathlon race distances you’re built to perform the best in? Long course vs. short course, etc. Can you use past results to judge what distance triathlon is the strongest? Also factoring in what you’re able to do with training given other life obligations and how that plays into ideal distance to focus on. Ironman veteran taking on her first stand-alone marathon, specifically the Glacier 3000 in August in Switzerland, on a glacier and up a mountain with 1,900 meters of elevation gain. Should I also add leg extensions and gym workouts? Hiking and running combos? Trail running over or at MAF? Using a high altitude tent; when to start sleeping in that? Female runner having trouble with health and weight issues. Also dealing with grave’s disease, IBS, depression and taking a progesterone-only BC pill. Question on weight loss; despite decent miles and eating well weight is not budging. What to do? Our episode on natural healing for depression with Dr. Tamsin Lewis. All the focus on female amenorrhea on the podcast lately: is this really that common? Meanwhile, it seems like overfat athletes is more of a problem; what are the effects of training too much with impact while too heavy? Tawnee’s blog response to this question and outlining the real deal with amenorrhea. Our podcast with Nicola Rinaldi, PhD, on healing amenorrhea. Matt Bach will be joining Life Post Collective to talk about the male version of this. More resources for female athletes dealing with hormonal issues over atLPC. Use code “ep2017” for your first month free on LPC! Question on training for Boston, followed by an ultra four weeks later, and then later this year another marathon and ultra – how to structure training and where to fit in long runs while accounting for recovery that’ll be needed and mitigating stress. The post ATC 230: Safe Supplementing, Banking Sleep Before All-Nighters, HIIT For Faster Mitochondrial Gains, Determining Your ‘Best’ Triathlon Distance, and More first appeared on Endurance Planet.

Sponsor:  Head over to our Shop Page where we’ve added even more awesome products that we love and use, including Lakanto Monkfruit Sweetener, Vital Choice seafoods, and Vital Proteins (their collagen is top notch!). Everything we offer is centered around helping you achieve the ultimate in health and performance and you can also feel safe that you’re getting the best-quality products and services available today, we’ve done the research for you. Also don’t forget to shop Amazon via EP (click that big yellow banner to the right). Dr. Richard Maurer is a naturopathic physician, author, and expert in metabolic recovery and health. His 2014 book, The Blood Code, demystifies blood test results & body fat measurements to reveal the primal diet and fitness needs that lead toward health and longevity and also that correct weight problems, hypothyroid symptoms, prediabetic conditions and type 2 diabetes. he’s also a triathlete and comes from a family of endurance athletes. Get the book here. Get out your pen and paper to take notes on this special episode: Richard’s story and why he chose to be a naturopathic doctor and write this book to empower us, the patient. The Blood Code empowers us with tools to be our own expert, use metabolic to assess our health, and prevent or reverse health issues including: Type 2 Diabetes High blood pressure Weight issues Cholesterol and lipids Dr. Maurer’s family history of diabetes and his personal ordeal becoming pre-diabetic, even as an athletic doctor. How he turned this around and “manages” his genetics to avoid disease. Getting into insulin, glucose, the lipid panel, and HbA1c. Insulin We want to be insulin sensitive, but going too LCHF all the time can lead to too much insulin sensitivity, which can be a bad thing. Why this is the case. Read more from Dr. Maurer on why too much insulin sensitivity can be harmful as well. HOMA IR: Calculating insulin resistance vs. insulin sensitivity based of blood tests. Use the HOMA IR calculator here. How to fix IR. To clarify: What’s the deal with LCHF people or athletes still having high blood glucose even fasting? Is it genetics….stress…. IR….some or all of the above? On monitoring BG throughout the day Metabolism is burning excessively and not able to keep up with glycogen requirement)) When to recommend LCHF diets vs. when to avoid them. On men and LCHF, using Dr. Maurer’s experience. Cholesterol  It seems like we’re still conditioned to think we should just want to see lower cholesterol but this isn’t always true. What are the key things we should assess and consider when looping at a lipid panel? Can triglycerides (TG) and HDL be too low and why? A LCHF diet can lead to too low triglycerides/cholesterol, why? What Dr. Maurer considers to be ideal cholesterol numbers for men and women separately, and the answer might shock you! TG:HDL ratio, don’t go less than 0.5 (TG divided by HDL). More on the TG:HDL ratio here. On LDL and particle size and number. With conventionally “high” cholesterol, how Richard will guide a patient and make recommendations. Supplements Dr. Maurer’s thoughts on using supplements for certain conditions, including BG regulation. Supplement as little as possible. What he takes. Thyroid Defining thyroid conditions, in particular hypothyroid issues. Perhaps hypothyroid is not as bad as it sounds. More on Dr. Maurer’s thoughts on thyroid. Defining TSH, what ranges he uses for TSH (i.e. what’s his definition for high TSH that could be indicative of hypo), and why is TSH not enough to assess thyroid health, and Free T3 is the most active form of thyroid and we want good thyroid health to convert into active T3….. but diet can screw this up. T3 can drop with too much insulin sensitivity/LCHF; this slows down metabolism. T3/thyroid also sensitive to the exercise and temperature in which we exercise. Overheating = hypothyroid, it’s fast to react Words of wisdom There’s often a tradeoff some exercise is great, but too much exercise starts to extract from our health. What do you think the threshold is for this and how to manage it? The post Dr. Richard Maurer: Decode Your Blood Tests For Optimal Results – Managing Insulin, Cholesterol, Thyroid, Weight, Fitness and More first appeared on Endurance Planet.

Sponsor: Head over to enduranceplanet.com/shop to check out some awesome services we love and recommend for athletes. Like Inside Tracker, where athletes can get up to 30 biomarkers tested, learn the true state of your health, and use this information to better your health and performance by making the right diet tweaks for your needs and so on. Use code “enduranceplanet” for a 10% discount off your next Inside Tracker test. Also if you’re not already, you need to start shopping at  Thrive Market, which is basically Costco meets Whole Foods meets Amazon. Sign up for an annual membership using our links at EP.com on the show notes or shop page, and start saving on healthy food, personal care products and clean products for the home. Shop conveniently from your home computer or your smartphone. The membership is not something you will regret, take it from me. I’ve saved hundreds since becoming an member and have saved time too that I can invest back into the rest of my life and well-being.   Ben Greenfield is back for another edition of Sports Nutrition: Meal Frequency Dandelion tea Is it better to have more or fewer feedings throughout the day? Can eating more often have a beneficial effect on blood markers, as long as it’s healthy and moderate portions? How does this compare to the benefits seen in intermittent fasting/LCHF trends of late. JISSN position statement on meal frequency, “Increased meal frequency appears to have a positive effect on various blood markers of health, particularly LDL cholesterol, total cholesterol, and insulin.” Alan Aragon et al meta-analysis on meal frequency that is mentioned. More from Aragon. Slight correlation with eating more leading to weight loss (i.e. metabolic advantage). But are there tradeoffs to frequent feedings? Protein absorption – we can absorb about 30-40g max per feeding for proper protein synthesis. Sweet spot is 3 meals a day. Wired to Eat by Robb Wolf Supplements For Strength and Endurance Competition What are specific supplements for an athlete trying to compete at a high level in both triathlon and strength competitions like Crossfit. Creatine HMB ATP Beta-Alanine – Listen to SN 235 for more in-depth talk on beta-alanine. BCAAs – such as PerfectAmino. How Much Fat Can We Absorb in a Meal? Is there a general rule for the amount of fat someone can absorb in a single meal? Assuming one can consume excess fat in a meal, when does too much dietary fat have negative consequences like gut upset of fat mass gain? Fat oxidation during exercise can be up to 60g per hour, but a big portion come from endogenous fat. The speed at which fat moves through GI tract is about 2 hours (from eating to emptying). We can eat 1,000 calories of fat maximum (~110g), BUT it’s better to keep it at 60g fat per meal, maximum, and any more may be a stress on GI tract, uncomfortable, etc. Carb ‘Sensitivity’ & LCHF/Keto Over a long period of time following a LCHF diet, does the body lose its ability to handle carbs? Are we doing harm by not eating a diet balanced in carb/fat/protein? On one hand, no reason to believe that low-carb affects ability to digest carbs. But on the other hand, maybe low-carb can affect our ability to use carbs… New review in the Strength and Conditioning Journal titled “A Case for and Against Ketogenic Diets in Athletes.” With long-term keto, glycogen levels in muscle and the liver may or may not be compromised but “the athlete will likely lack the metabolic machinery needed to fully use them as fuel sources.” “Although ketone bodies may serve as a substitute for CHO, they may also paradoxically reduce endogenous CHO availability through inhibition of hepatic glucose output, therefore lowering the capacity to sustain higher intensity efforts (6,9). These findings emphasized the point that although glycogen levels in muscle and the liver may or may not be compromised with long-term KD, the athlete will likely lack the metabolic machinery needed to fully use them as fuel sources. It also suggests that while long-term KD may allow time for adaptation, short-term (i.e., 4 weeks) CHO restriction may compromise muscle glycogen stores.” The post Sports Nutrition 237: How Much Fat Can We Absorb Per Meal? Plus: ‘Ideal’ Meal Frequency and Supplements For Strength and Endurance Competitions first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! Sponsor: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. No gimmicks at LPC, Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals. As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever! On this episode of Ask the Coaches: Tawnee’s “experiment” drinking FitVine wine the night before this recording. On reading books instead of social media, and this article. Click here for the book that Tawnee’s currently reading. The Paleo pancakes that are the bomb. Lucho gets “called out” on his eating habits (i.e. low food intake and inability to gain weight) by a respectful fan offering constructive criticism, and gives his response. Is their ANY benefit from doing “out of order” brick workouts? Such as run-bike or bike-swim, or other combos. What would be potential pros and cons, and benefits? One of Tawnee’s old favorite workouts was a run-bike-run-bike for as long as you need to go, keeping the intervals relatively short. How do people deal with the guilt associated with training? In particular when you have little ones at home that you want to be with as much as possible, but you also want to make sure you stay healthy and fit. Transitioning out of orthotics for athletes with a history of Achilles tendinitis. Transitioning to minimalist shoes and how Tawnee went about it (taking years to do it safely). For 2017, Xterra has changed their point system to be total cumulative points versus only scoring points from your top four race finishes. So competitive athletes may choose to up their quantity of races, such as racing 8 or 9 races in a 14 week time frame, including USAT Nationals and ITU Worlds. How can one race this often while maintaining fitness and recovering well. What to monitor to stay on track for optimal performance, how to prioritize races, and what too do between races. JISSN Study on beer drinking post-exercise and its effects, mentioned by Tawnee. Ron’s story leading to his current problem: I ran track and cross country in high school but wasn’t very good. Was mostly sedentary for 20+ years after that In 2010 at 39 years old I weighed 327 lbs and was on all kinds of blood pressure and cholesterol meds and had frequent gout attacks I lost 150 lbs from March to December 2010, basically following Atkins induction (less than 20 g carbs/day) I started working out on a recumbent stationary bike during that time, all of this was doctor monitored and approved Once I hit 180 lbs my doctor suggest I start running so I signed up for a trail half marathon for my first race J 11 months later I ran my first marathon and finished my first half ironman five months later Now I have finished 3 ironmans, 4 half irons, 1 50k, 15 marathons and I’ve lost count on all the other distances. But now, something’s not right… he describes symptoms of burnout (mental, physical), erratic heart rate issues including a high heart rate when running, and is always just feeling like something is off. Doctor says he’s fine, but is he really? Is it overtraining? HPA Axis dysfunction? How to dig deeper to get solid answers and who to go to for help. The post ATC 229: Can Training Can Make You A Better Parent, Benefits of Out-Of-Order Bricks, How Much Beer Is ‘Too Much’ After Exercise, And More first appeared on Endurance Planet.