Beyond Training “The Real Truth About What To Eat Before, During And After Your Workouts & Races″ – Links, Resources and Bonus Materials.

The following are links, resources and bonus materials for the Beyond Training Chapter 16: “The Real Truth About What To Eat Before, During And After Your Workouts & Races“, listed in order of their appearance in the chapter.

  1. The Endurance Planet sports nutrition episode I reference.
  2. The Boulder newspaper article on what athletes are using for real fuel.
  3. The blog article in which I talk about why these type of frankenfuels are also a fast track for the average person to simply get fat.
  4. High-speed quality blender such as a Vitamix or OmniBlender, an Omega masticating juicer, and a Magic Bullet for travel.
  5. My pre-event meal of Bulletproof Coffee, or a Ketogenic Kale Shake, or 1-2 servings of UCAN Superstarch.
  6. Once you begin exercising, your brain will draw upon lactic acid as a fuel. For more on that, I recommend you read the article “How Much Glucose Does Your Brain Really Need?”.
  7. Medium Chain Triglycerides from sources such as MCT oil, coconut oil or the solid form of coconut manna and fats from plant-based oil such as Udo’s Oil or Panaseeda Five Oil Blend.
  8. For easy to digest proteins, I recommend Mt. Capra’s DEEP30 protein, Master Amino Acid Pattern and a clean collagen powder such as Great Lakes or Bernard Jensen.
  9. The book “Feed Zone Portables“. Here are sample recipes you can view on the book’s website. The author Allan Lim is a sports nutritionist and founder of Osmo nutrition.
  10. The book “Real Food Basics: Endurance Planet’s Recipes For Your Long Workouts“.
  11. 141 additional ways that sugar destroys your health.
  12. The all-natural amino acid complex derived from the Asian Mandarin Vespa Wasp.
  13. The X2Performance I use.
  14. I am currently putting all my pre-mixed fuels into a wide mouth “Floe” bottle. I prefer the Nathan Sports Vapor Shot flask
  15. The podcast episode “Why Does A Guy Like Lance Armstrong Have Gastrointestinal Issues During A Triathlon?”, with Stacy Sims who founded the nutrition company Skratch Labs.
  16. I recommend if you’re going to use solid foods you use easy-to-digest soures such as the Cocochia Bar.
  17. You can use the 15% discount code 80244 at http://www.HammerNutrition.com
  18. My podcast with Tim Noakes “How You’re Being Manipulated By The Sports Drink Industry And What You Can Do About It“.
  19. An extremely thorough audio about mitigating muscle cramps. 
  20. I highly recommend you read the book Waterlogged by Dr. Tim Noakes and listen to my interview with him on water intake.
  21. The Rock Star Triathlete Academy article “Putting the Pre & Post Workout Nutrition Debate Into The Grave”.
  22. The Podcast Episode #73  on pre and post-workout fueling at David Warden’s Tri-Talk.

REFERENCES

1. Appleton, N. (2010, July 28). 141 reasons sugar ruins your health. Retrieved from http://nancyappleton.com/141-reasons-sugar-ruins-your-health/

2. Bolton S (1981). “Caffeine: Psychological Effects, Use and Abuse”. Orthomolecular Psychiatry 10 (3): 202–211.

3. Brandt. (n.d.). Endocrine regulation of glucose metabolism. In Endocrine (pp. 55-69). Retrieved from http://www.rose-hulman.edu/~brandt/Chem330/EndocrineNotes/Chapter_5_Glucose.pdf

4. Costill DL et. al. Muscle glycogen utilization during prolonged exercise on successive days. J Appl Physiol (1971) 31: 834-838.

5. Greenfield, B. (2011, July 16). Putting the pre and post-workout nutrition debate into the grave!. Retrieved from http://www.rockstartriathlete.com/putting-the-pre-and-post-workout-nutrition-debate-into-the-grave/

6. Gugliucci, A. (2000). “Glycation as the glucose link to diabetic complications”. The Journal of the American Osteopathic Association 100 (10): 621–634.

7. Kopckey, G. (2012, September 5). Up close with allen lim. Retrieved from http://www.slowtwitch.com/Interview/Up_close_with_Allen_Lim_3054.html

8. Kuta, S. (2013, January 2). Boulder athletes’ resolutions include throwing out sports drinks and energy bars. Daily Camera.

9. Larsson, S. (2006). Consumption of sugar and sugar-sweetened foods and the risk of pancreatic cancer in a prospective study. American Society for Clinical Nutrition, 84(5), 1171-1176.

10. Miyata T, Oda O, Inagi R, Iida Y, Araki N, Yamada N, Horiuchi S, Taniguchi N, Maeda K, Kinoshita T (September 1993). “beta 2-Microglobulin modified with advanced glycation end products is a major component of hemodialysis-associated amyloidosis”. The Journal of Clinical Investigation 92 (3): 1243–52.

11. Noakes, T. (2012). Waterlogged: The serious problem of overhydration in endurance sports. (1st ed.). United States: Sheridan Books.

12. Peters, H. (1995). Exercise performance as a function of semi-solid and liquid carbohydrate feedings during prolonged exercise. International Journal of Sports Medicine, 16(2), 105-13.

13. Pfeiffer, Beate; Stellingwerff, Trent; Zaltas, Eric; Jeukendrup, Asker E. Oxidation of Solid versus Liquid CHO Sources during Exercise. Med Sci Sports Exercise 42 no11 N 2010 p. 2030-7

14. Quistorff, B. (2008, July 24). Lactate fuels the human brain during exercise. Retrieved from http://www.fasebj.org/content/22/10/3443.abstract

15. Sisson, M. (2012, July 2). Dear mark: How much glucose does your brain really need?. Retrieved from http://www.marksdailyapple.com/how-much-glucose-does-your-brain-really-need/

16. Spiller, Gene; Margo N. Woods, Sherwood L. Gorbach (27 June 2001). “Influence of fiber on the ecology of the intestinal flora”. CRC handbook of dietary fiber in human nutrition (CRC Press). p. 257.

17. Thomas, B. (2013). Feed zone portables. Boulder, CO: Velopress.

18. Thomas, B. (2013, July 30). The best portable snacks for ultra runners. Retrieved from http://feedzonecookbook.com/category/sample-recipes/

19. U.S. Pharmacopia. (n.d.). Retrieved from http://www.pharmacopeia.cn/v29240/usp29nf24s0_alpha-2-22.html

20. Vist, G. (1995). The effect of osmolality and carbohydrate content on the rate of gastric emptying of liquids in man. Journal of Physiology, 486(2), 523-531.

21. Warden, D. (n.d.). Tri talk triathlon podcast. Retrieved from https://itunes.apple.com/us/podcast/tri-talk-triathlon-podcast/id177585541