Sports Nutrition 235: The Most Important Pre-Race Meal, Ideal Aid Station Fare, Beta-Alanine as a Lactic Acid Buffer, and More
September 9, 2016
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Ben Greenfield is back for Sports Nutrition 235:
- Neurofeedback training
- Alpha beta imbalances
- Decreases distraction
- More focus
- Like meditation (but way more expensive)
- Check out: Peak Brain Institute and Dr. Andrew Hill
- Maffetone’s 2-week test to test carb intolerance (CI).
- What does it mean when you have some positive outcomes such as less bloating and more focused, but also some negative outcomes such as breaking out on the face?
- Detoxing and “coming off” sugar and carbs
- Glucose restriction causes our body to tap into adipose tissue to burn fat
- During this process, toxins can be released
- Ending a higher carb diet also means killing off fungal overgrowths, etc, which can lead to short-term detox symptoms
- How to mitigate the negative effects during a detox:
- Hydrate to flush out toxins
- Liver detox supplements: NAC, milk thistle, glutathione, liquid trace minerals
- Whole foods that detox: cilantro, parsley, onion, dandelion root
- Infrared sauna
- Skin brushing
- Beta-alanine supplementation: What does it do, pros and cons, can it benefit endurance athletes, does intensity matter, dosage, and when to take?
- Precursor to carnosine, which may improve exercise recovery, wound-healing, antioxidant, anti-aging
- Buffer to lactic acid increases at higher intensities (buffering accumulated hydrogen ions)
- May increase power output
- Best for exercise that’s short-to-moderate duration and high power output (not as effective for moderate aerobic/MAF exercise intensities)
- Can cause flushing
- Combine with baking soda for more effective results, but only microdose baking soda
- ~5g/d; consume before exercise
- Carbs before a race and “carb-loading” strategies for fat-adapted, health-conscious and/or LCHF athletes
- Which meal is the “most important” before your race? (Hint: not the pre-race dinner)
- Have the “bulk” of carbs at breakfast or lunch the day before the race because absorption of carbs takes 8-12 hours (i.e. carbs become muscle and liver glycogen)
- May consider small frequent snacks the day before instead of large meals
- Fat oxidation levels and your “diet” – burning fat even if you eat carbs
- Glucose will always be the preferred energy source even if you’re a fat-burner, in keto, etc.
- Ben and Tawnee share personal thoughts on carbs for athletes from a health and performance perspective
- More on race-morning breakfasts on SN 230
- Building the ideal healthy aid station for endurance athletes – what would this includes?
- Macadamia nuts
- Low-sugar fat-based gels, i.e. chia gels, nut-butter gels, Muir gels, etc
- Minerals, such as sea salt
- Sugar-free electrolyte beverage
- Effervescent electrolyte tablets
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