Filed under sports nutrition


PRIMARY MICRO NUTRIENTS Potassium SECONDARY MICRO NUTRIENTS Vitamin B2, Iron, Copper, Manganese NUTRITIONAL HIGHLIGHTS and NOTES Daily consumption improves blood anti-oxidant levels and prevents lipid peroxidation Excellent nutrient source for optimizing blood sugar levels before, during and after exercise FUNCTIONAL BENEFITS Anti-allergenic: due to pollen in raw unfiltered honey PHYTONUTRIENTS Phenolic compounds (eg flavonoids) – … Continue reading

maple syrup

PRIMARY MICRO NUTRIENTS Calcium, Potassium, Manganese, Zinc, Vitamin B2 SECONDARY MICRO NUTRIENTS Vitamin B1, Magnesium NUTRITIONAL HIGHLIGHTS and NOTES Manganese is co-factor in production of important oxidative enzyme superoxide dismutase which disarms free-radicals produced in cell mitochondria FUNCTIONAL BENEFITS Energy production and anti-oxidant defense from Manganese Skin, prostate, immune system and heart support from Zinc … Continue reading

Zone diet

  Zone explained Zone is set of exercise and eating habits that balance insulin and eicosannoids: 30% fat, 30% protein, 40% low glycemic carbohydrate Being out of zone with high glycemic foods leads to decreased lean mass production and decreased fat burn Protein sources should be bioavailable (ie meat and dairy derived and non-vegetable) and … Continue reading


Overtraining and Adrenal Stress Syndrome Chronic stress from overtraining, which is common in runners, may be linked to problems in the adrenal gland. Overtraining Syndrome (OS) has been linked with adrenal insufficiency. Overtraining Syndrome (OS) has been described as chronic fatigue, burnout and staleness, where an imbalance between training/competition, versus recovery occurs. Chronic overtraining is … Continue reading

Metabolic Effect Diet

    Key Points: Aerobic weight loss diet and exercise plans that focus on calorie control and calorie burning leading to muscle wasting as well as fat that yo-yo’s (ie fat is put back on after loss) Losing weight vs changing body using exercise and food to trigger hormones that burn fat gaining muscle that … Continue reading

Paleo Diet

  Intro: In a study by Dr Eaton, (1985). Paleolithic Nutrition. New England Journal of Medicine Genes determine nutritional needs and our genes were shaped by what our ancestors ate Many foods at foods with what our ancestors ate and our genetic makeup and this leading to modern chronic diseases Restoring food choices to resemble … Continue reading

Ergogenic Aids

Creatine Monohydrate Made from amino acids Arginine, Glycine, Methionine Joins with phosphorous to make active form Phosphocreatine (PCr) which serves as storage depot for muscular ATP ATP is high energy fuel used in high-intensity activity: delays fatigue Supplementing 20g per day for 5-7 days increases muscle PCr by 50% Benefits anaerobic portions of endurance activities … Continue reading

Sports Nutrition

Carbohydrate metabolism Metabolic pathways Carbohydrates as a critical fuel for athletes Central Fatigue Theory Carbohydrate needs Protein needs Hydration Carbohydrate Loading Training and events Sourced from 1 Carbohydrate metabolism Carbohydrates include complex and simple sugars. Carbohydrates are a superior short-term fuel because they are simpler to metabolize than fats or those amino acid portions of … Continue reading