Optimal Nutrition for Life

Eat to beat Cramps The physiology of cramps can be complex. Nutrition may or may not have a role to play behind the why!! Stretching out and massaging muscles can certainly be a good start but this is often NOT enough, since electrolyte balance plays a major role in muscle function and recovery.... Key nutrients include sodium, potassium, magnesium, chloride and calcium. On a personal level, having participated in master’s swim meet, while training for Ironman races, it is not uncommon for me to observe swimmers gathering at the lanes end inbetween sets to mention their cramps. It amazes me how everyone in the pool suddenly becomes a nutritionist, and I bet you can guess which foods they suggest? Did you have a banana in your thought processing just then? (well you are not alone) as most of us know, bananas are a good source of potassium. Interestingly enough, they also have a decent source of magnesium and calcium. Its no wonder most of you would be right about recommending a banana at the side of the pool. But, there may be the fine line between some other factors as to whether bananas may eliminate the cramps, or in fact preserve the cramp. Did all you swimming nutritionists consider some very important physiology of sweat and muscle movement. What else may play a role? - Hydration - Supplementation - Intensity and duration and type of exercise/training - Medications side effects (yep, most forget this one) Why wait for the why, why not avoid the onset? Or at very least, fix the problem rather than exacerbate it. Click on my bio or visit me at my website, and EAT TO BEAT sport-induced CRAMP! eatright4sport.com #sportsnutrition #eattobeatcramps #nutrition #athletes #eattocompete #eatright4sport

A Fibrous Discussion Did you know that as high as 70% of the population has some form of digestive complaint or other. Common complaints range from constipation, diarrhea, bloating and gas I get that this may not be the most comfortable conversation to have, but us dietitians are used to it, and it is never TMI (too much information) for us (the more we know, the more we can strategize to find relief.)... Furthermore, GI distress is the most common reason (ultra)/endurance athletes fail to complete a long training day or even race day event. Most common reason here is the combination of all the sugars that are required for constant glycogen feed to provide energy. What is the common denominator our gut’s microbiota! (the good versus bad bacteria that enable digestion to work as smoothly as possible (pun intended!) whether we are relaxing, getting on with daily living tasks, or undergoing high intensity activity. It could be as simple as the daily intake of fiber in combination with the regulation of hydration, simultaneous to timing of pre-workout, post work out and during work out energy and daily energy intake. GI distress can be relieved with optimal amounts of both soluble and insoluble fiber. But how to manage handling athletic GI distress may require a more specific sports nutrition strategy. Your gut needs as much training as your endurance. Do you strategize for racing/training nutrition or wing it? Need help mapping out your strategy. Check out my bio I can help. Eatright4sport.com #sportsnutrition #fiber #solublefiber #insolublefiber #eatright4sport #gidistress #athleticGIdistress #athletes #trainingnutrition

https://www.linkedin.com/pulse/quarantine-15-ilana-katz

https://www.eatright4sport.com/post/miraculous-magnesium

http://onforlife.com/4960/newsletter/august-2020-newsletter/

https://www.instagram.com/p/CCtebjgBkqU/

Most fast food concoctions include an average of more than 50 chemicals, trying to imitate the flavors of "real" fruit, such as ethyl acetate, phenethyl alcohol, solvents, etc. Why not make your own and use REAL fruit? Here's a great recipe I call Green Monster: cut up pineapple, banana, handful of spinach, vanilla protein powder, ice and water. Blend a together (amounts of ingredients can vary depending on personal body composition goals)! #individualgoals #nutrition #smoothierecipe #recipe #sportsnutrition #athlete

http://onforlife.com/4944/newsletter/july-2020-newsletter/

Movie theater Popcorn costs more per ounce than filet mignon.

http://onforlife.com//viscous-cycle-of-binge-eating-and-d/

http://onforlife.com//self-quarantine-accountability-pack/

http://onforlife.com//weight-management-st/change-nothing/

Weight Management During Training https://lttr.ai/OcMP #Calorie #Protein #Nutrient