Male / Female Intermittent Fasting – Two sides of the same Coin

The issue of women specific Intermittent fasting seems to generally revolve around Hormone imbalance’s and fertility issues. Fatigue Depressed mood Bloating Headaches Irregular periods and fertility issues etc, some but not limited to. “I see it as the two sides of the same Coin” Refer article I just posted to highlight, from a Dr.Amy Shah,…

A Woman’s Guide To Intermittent Fasting

From article: Posted  by Dr.Amy Shah, M.D., a double board-certified doctor who received her medical training from Cornell, Harvard and Columbia Universities. When I first tried intermittent fasting, I failed – miserably. The first day, I under at and couldn’t sleep all night from the hunger. The next day, I was tired, cranky, and grossly…

The amazing changes intermittent fasting

The amazing changes intermittent fasting does to your body and brain Stars like Beyonce and Hugh Jackman have spoken out about following intermittent fasting plans to get in shape. How does intermittent fasting work? We spoke with one of the leading neuroscientists in this field, Mark Mattson at the National Institute on Ageing Intramural Research…

There’s nothing like a warm chai

 How-to make your own Chai Spice Mix It’s so easy to make your own chai spice mix at home. After you’ve tried it, you’ll never look back! Masala chai – also known as ‘chai’, or ‘chai tea’ – is a traditional tea from India containing a mixture of warming aromatic herbs and spices mixed with…

Got Milk

Confused by all the different types of milk at the supermarket? It’s no longer simply a matter of reaching for full cream, light or skim milk; nowadays you have to navigate labels claiming everything from high calcium to low saturated fat, and from added omega-3 to A2 proteins – not to mention the growing organic…

Liver Let Die

The liver is one of the major fat burning organs in the body, and is often referred to as a “fat pumping” organ. What this means is that the liver can carry fat into the small intestine through bile, where it gets taken out of the body by bowel action.

Glycogen Replenishment After Exhaustive Exercise

The principle of glycogen resynthesis and supercompensation has great practical implications, not only in athletics, but also within industry for workers who consistently undergo depletion of glycogen stores due to prolonged bouts of exertion.

Fructose and Its Impact on Our Bodies

Fructose is a valuable and needed nutrient. It is not the fructose that is the problem but the overly generous supply found in our manufactured foods. Fructose found in fruits and vegetables is slowly absorbed into the blood stream, its absorption blunted by the soluble fibre naturally found in these foods.

Recommendations for carb intake during exercise

Now we have come to the blog that puts it all together and talks about the recommendations for carbohydrate intake during exercise. First it is essential to know what the goal is of an exercise session or workout before we can recommend carbohydrate amounts and types. If the goal is an optimal performance, the following recommendations are appropriate.

Carb mixes and benefits

Carb mixes can be recommended at all durations of exercise but are most effective when the exercise is 2.5 hours or longer. In those conditions, carbohydrate intakes of up to 90g/h (in a ratio of 2:1 glucose:fructose and an intake of 90 g/h) are recommended from multiple transportable carbohydrate sources. Glucose or maltodextrin will have to provide around 60 g/h and Fructose at 30 g/h.

Planning Nutrition for a 70.3 Triathlon

For an Ironman 70.3 or other 4 to 7 hour event, nutrition can be an incredibly important factor. In shorter distance triathlons you can get away with making some nutrition mistakes, but during a 70.3 triathlon, it is more likely that you will be punished for nutrition errors.

Nutrition

Training for three separate disciplines can take up a lot of time and can put a large strain on an athlete’s energy reserves.

As most triathletes train five to seven days a week, often twice a day, it is important that they adopt eating strategies that promote recovery and maximise energy

Sugar Part: 2

The Effects of Taking Sugar Out of Your Diet: Part 2   As you may recall, we published a post earlier in the year about eliminating added sugar from our diets for 90 days. That post was written 1into the experiment and largely focused on the question of whether eliminating sugar as a dietary change could result in improved…

Turmeric-Possible benefits

Turmeric Turmeric has a peppery, warm and bitter flavour and a mild fragrance slightly reminiscent of orange and ginger, and while it is best known as one of the ingredients used to make curry, it also gives ballpark mustard its bright yellow color. Turmeric comes from the root of the Curcuma longa plant and has…

Fasted Training

Early Morning Fasted Training – General Position: The fasted phase is that it should last through the night and during the morning hours. Ideally the fast should then be broken at noon or shortly thereafter if you arise at 5-6am like most people in training. Afternoons and evenings are usually spent in the fed state….

Sugar Part: 1

The Effects of Taking Sugar Out of Your Diet Carbs and sugar are staples of the endurance athlete’s diet, but do we really need to consume so much of them? Can endurance athletes actually see a performance gain by avoiding sugar and carbs and training the body to use fat as fuel? Two of us…