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Homemade Electrolyte Drink

Makes 1 quart Ingredients 1 quart pure, filtered water ¼ cup fresh juice – lemon, lime or orange ⅛ to ¼ tsp. Sea salt 1 tsp. Calcium-Magnesium powder   Directions Mix water with fresh juice. Add sea salt to mix and stir well. Add cal-mag powder and shake well. Athlete Fueling Strategy: After 1 hour of exercise, consume electrolytes, alternating with pure water. Depending on environmental and physiological factors, individual needs may vary.    ...

Epic Nutrition Series Part 2: Pantry Staples

Due to long training days, volunteer and family commitments, both professionals and age-groupers can benefit from pre-planning by stocking up on pantry staples.  Furthermore, many endurance athletes, unless they are professionals, are limited on grocery shopping time due to full-time job commitments. Here are my recommended pantry tables followed by discussion of benefits: Spices Nuts Seeds/Nibs Oils Grains Canned Black Pepper Almonds Cacao Avocado Amaranth Black Beans Cayenne Coconut (shredded) Chia Olive Buckwheat Chickpeas Cinnamon Macadamias Flax Coconut Farro Coconut Milk Cloves Pecans Hemp Flax Millet Lentils Ginger Walnuts Pumpkin Quinoa Pumpkin Green powders Sesame Red Beans Rosemary Sunflower  Other Sea salt  Balsamic Vinegar Turmeric No one is exempt from needing micronutrients (vitamins and minerals) to maintain homeostasis and even better – to thrive.  Endurance athletes have an increased need for micronutrients as they put additional stress on their bodies during training and racing.  This is why booster foods – such as anti-inflammatory spices and concentrated green powders (spirulina and chlorella) or other super foods such as maca powder are integral to a healthy diet.  These foods pack a powerful punch in small amounts and are easy to incorporate into smoothies, wraps, salads, smoothies, muffins and nut milks. Seeds are the center of life. Plants grow from seed and nuts, making them life-sustaining. They can be easily mixed into most dishes, can be obtained at a low-cost to stock and are portable. Most of the time we prepare food dishes cooking oils are required. They are drizzled over vegetables, stirred into soups, sautéed with meats, and have many other uses.  They are usually consumed on an everyday basis, which...

Epic Nutrition Series Part 1: Supportive Supplements

Supportive Supplements for Endurance Athletes Supplements are an important addition to an endurance athlete’s diet.  They provide missing nutrients that are not obtained by food in their diet or synthesized within the body. While whole-food sources of micronutrients are usually absorbed better than supplement forms, it can be challenging to obtain the optimal amounts, so a careful review of an athlete’s individual requirements is crucial to strong athletic performance. When it comes to selecting supplements, make sure to review quality level and ingredients. All supplement brands and products are not created equal and therefore require a careful review of nutrition labels.  Try to avoid excess fillers and opt for whole food vitamins. They are more bioavailable than synthetic vitamins, which means your body can absorb them better. Here are my top recommended supplements and whole foods source list: B-Complex* Benefits:  Energy production, protein synthesis, tissue repair and maintenance, faster recovery, increased performance and nervous system support Top Whole Food Sources: Non-animal: lentils, pinto beans, garbanzo beans, asparagus, spinach, broccoli, sunflower seeds and nutritional yeast Animal: salmon, tuna, cod, scallops and beef Bromelain Benefits: Aids in digestion, reduces inflammation in cases of sports injury and enhances wound healing Top Whole Food Sources: Pineapple Omega-3 Fish Oil Benefits: Increases protein synthesis, increases muscle strength and physical performance, reduces exercise-induced muscle damage and may strengthen bones Top Whole Food Sources: Salmon, mackerel, herring, lake trout, sardines and albacore tuna Magnesium** Benefits: helps to convert food into energy, relaxes muscles, regulates nervous system, reduces muscle cramping and lowers blood pressure Top Whole Food Sources: Pumpkin seeds, spinach, swiss chard, sesame seeds and cashews...

Epic Nutrition Series

  When I was asked to be part of a crew for an Epic endurance challenge this fall, I almost jumped out of my seat. The challenge, which consists of 5 full Iron Distance Triathlons on 5 Hawaiian islands, finishing in under a week is only entered into by some of the most talented, hardest-training athletes in the world. In it’s seventh year running, Epic5 accepts a maximum capacity of only 12 athletes per year – divided into 2 sessions. This year, 10 athletes competed (and finished!) in the May 2017 session and 9 athletes are registered for September 2017 session. To have an opportunity to be a nutrition consultant for an ultra-endurance athlete is an amazing opportunity and an ultimate test of my knowledge, as last year, I chose to focus my nutrition research and education in the athletic space. Participating in a rigorous training schedule and 5-day IM event requires special attention to micronutrient (vitamins and minerals) and macronutrient (carbs, protein and fat) levels.  I will provide recipes and resources to guide you in your own epic adventure. Over the next few months, let me take you on an Epic Nutrition Adventure, beginning with important supplement recommendations, pantry staples and how to navigate sports nutrition products. Stay tuned! Aloha~ Heidi...
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