45 - Sport Nutrition 2 with Tara Postnikoff
Sport nutritionist Tara Postnikoff is back to cover the role of nutrition in immune health, the utility of genetic testing, some less-processed alternatives in sport nutrition, and advice for athletes switching to a less-meat or completely meat-free eating.
- 2:30 the role of nutrition in immune function
- Eat your vegetables!
- Supplements MAY be useful to complement a sound diet: Vitamin D, C, maybe turmeric, Omega fatty acids, good as fruits and vegetables.
- Avoid mega-dosing
- Take a look at the IOC position paper on supplements
- Stay hydrated
- Reduce sugar intake
- Reduce / eliminate alcohol intake
- 7:30 vitamin D and sunlight
- 8:30 everyone’s nutrition needs are unique
- 11:15 genetic testing and its role in guiding nutrition choices
- It can identify individuals more at risk for deficiencies in vitamin B12, vitamin D, vitamin A iron, calcium
- It can determine if an individual is a slow or fast caffeine metabolizer. Slow metabolizers may not benefit from caffeine supplementation during exercise like fast metabolizers may
- It can identify potential issues with lactose digestion
- Helpful but certainly not revolutionary
- 17:00 alternatives to traditional sport nutrition
- Advantage of traditional products is controlled dosage and full understanding of ingredients, which makes use in racing easier
- Look for foods rich in simple carbs with a high glycemic index: maple syrup, dates, bread, bananas, raisins
- Pay attention to carbohydrate types that may cause issues in those with FODMAP and other food sensitivities
- Experiment with foods during training to assess digestibility when exercising. Something that causes zero issues when you’re at rest may cause GI distress symptoms when training.
- 28:15 tolerance for food will change during long exercise bouts
- 30:00 the role of ingested (exogenous) fat as fuel in exercise: small amounts likely okay, but large amounts best avoided unless the event is VERY long (>16 hours).
- 35:30 if making own food, do not forget to incorporate sodium somewhere
- 37:00 considerations for an endurance athlete transitioning from an omnivore to a vegetarian diet
- Nutrients potentially reduced in a vegetarian diet: protein, B12, iron, maybe fat
- Common plant-based sources of protein are also high in fibre, which may affect GI function
- The switch is better performed gradually to allow for the digestive system to adapt
- Nuts, seeds, and avocados are a great source of fat
- For vegans, B12 supplementation essential
- 43:45 protein requirements for athletes: 1.2 - 2g / kg of body weight
- 45:45 good sources of plant protein: beans and lentils, minimally processed soy products, some vegetables
- A cup of most legumes will contain ~15-18g of protein / cup.
- A full head of broccoli will contain 15g of protein
- Nuts are ~25% protein by weight (~50% fat)
- 47:00 a blend of vegetable-sourced protein is important for vegans to ensure that all essential amino acids are covered
- 47:45 for iron, Tara suggests dried apricots and dark green leafy vegetables with some source of acidity to help absorption
For more context, have a listen to our first episode with Tara as well as our interview with Steph Gaskel from Monash University.
To dig deeper, here's the IOC position paper on supplements that we mentioned.
Learn more about Tara and HEAL at her website and follow her on Facebook and Instagram.