It’s here. The four months Calgarians can’t get enough of. Yes, it’s BBQ season! But even better, it’s race season! Calgary is known as an active, fit city so whether you’re training for your first marathon or training for a ride through the Rockies, we asked researcher, trainer and author of The Fat Fighter Diet, Bruce Krahn, if sports nutrition matters.
CNF: Well Bruce, Community natural foods customers care about what they eat, so tell us, if you have a good diet, do you really need to supplement with sports nutrition?
B: A great diet is the foundation from which you build, so for your average person, that may be enough. But if your goal is to win, to push the limits of your current capabilities, then, absolutely, sports nutrition is key to attaining those goals. Here’s why.
You already know athletes need carbs, protein, and electrolytes – but in what dosage? At what time? And what about the combination of ingredients? Or, ingredients to help you push harder, or recover faster? Let’s break it down into sections: preparing/performing and then recovering.
Prepare and Perform
With No Gas in the Tank You Won’t Get Far. Here are some of the key ingredients to help fuel your workout:
1. Caffeine from Kola Nut - Natural Energy tonic. Provides the same kick as coffee, but without any
2. Carbs from natural ingredients like Red Beet Root that provide a unique carb source with the added advantage of supporting Nitric Oxide production in the body. Nitric Oxide helps relax blood vessels, improving oxygen and nutrient delivery which improves athletic performance. Proven to increase endurance by 16% versus blackcurrant juice control.
3. BCAA s - L-Leucine, L-Valine, L-Isoleucine Unique type of amino acid that prevents muscle breakdown. May also be used by the body as a source of fuel.
4. Electrolytes Coconut Water Nature’s sports drink. Provides the body with the optimal balance of
electrolytes for proper hydration.
5. Phytonutrients from natural ingredients like Appleboost that provide a serious dose of antioxidants to prevent free radical damage, improve blood flow and help you push harder.
You already know you need to refuel after a workout; that part isn’t rocket science, but what you choose to put in your body has a serious impact on how you will feel the next day. Could you do it all again, or will you be left behind in your rival’s dust? Here’s what to look for:
2:1 carbs: protein. Look for 10g of premium protein (whey or plant-based) to help you rebuild muscle, as well as balanced carbohydrates from ingredients like orange juice powder and brown rice syrup.
Anti-inflammatories that are shown to reduce pain/inflammation in athletes specifically. That’s right, “specifically for athletes” – when it comes to inflammation, you need a little, it’s how you get stronger, but while other companies just throw any and every anti-inflammatory ingredient into their formulas, we took the time to make sure it was done right; the right amount to reduce pain, while not hindering any potential gains. Lemon-verbena/tart-cherry juice to reduce muscle soreness, and help you recover faster.
CNF: What about protein supplements? They have been around a long time. Where does that fit in?
B: Training hard means increased demands for protein, but getting a high-quality, clean-source is easier said than done. Whether you choose a plant or whey-based protein supplement, look for a minimum of 20 grams of protein, with a high alpha-lactalbumin content, for it superior immune support, detoxification properties and mood and sleep support. Genuine Health whey protein is sourced from New Mexico from free-range, grass-fed cows free of hormones, antibiotics, and anything artificial. Why New Mexico? The health of the planet is equally is as important to us as your health. New Mexico protein offers the same high quality protein like that from New Zealand, but without the large carbon footprint.
Here’s to your best season yet!
Bruce Krahn is a researcher, speaker, trainer and best-selling author of The Fat Fighter Diet.