Nutrition360

The research is limited but hints the gut microbiome might have a positive influence on athletic performance:
https://www.gssiweb.org/en/expert-panel/sports-medicine-publications/Article/the-athlete-gut-microbiome-and-its-relevance-to-health-and-performance-a-review
Open access

an in depth read for interest in changes that occur during training/racing in the heat

Exercise under heat stress: thermoregulation, hydration, performance implications, and mitigation strategies | Physiological Reviews A rise in body core temperature and loss of body water via sweating are natural consequences of prolonged exercise in the heat. This review provides a comprehensive and integrative overview of how the human body responds to exercise under heat stress and the countermeasures that can be adopted to en...

Are you focusing on the right things when it comes to nutrition as a female athlete?

99% of the nutrition problems I see in female athletes can be solved by addressed the foundations of nutritional needs in the following order:

- Energy availability
- Macro and micronutrient (diet quality)
- Timing of food around training (pre/during/post)
- Adjusting nutrition to training intensity, duration

What that looks like on paper for you as an individual can look very different depending on your unique circumstances - including the training you do, work or family commitments and personal food preferences.

There isn't one perfect diet, but multiple ways that you can improve what you eat (when) to optimise your health, body composition and performance, and I love empowering women to be able to make smart choices that fuel their training well.

I designed the Training Nutrition for Cyclists e-course to work through these foundations to help you become aware of what you are currently doing with your food intake, identify the mismatch between your current intake and the nutrition needs, and start to fuel smartly in aligned with your training.

Because to avoid short-changing your training and performance, you need to fuel it appropriately!

The e-course will teach you the skills you need to adapt your nutrition to your training demands, working your way up the pyramid so you see and feel progress sooner rather than later.

To learn more and enrol today visit👇🏻

https://www.gemmasampson.com/training-nutrition-cyclists

Does the gut microbiota play a role in exercise performance? Part 1 Most of the microorganisms that live on and inside us are contained in our digestive tract with increasing concentrations generally found the further down you go (💩). While research investigating these gut-specific microbes is still emerging, what is clear thus far is this community is essential ...

Which is better for your health and weight: to eat 3 meals + 2 snacks between 8:00 a.m. and 7:00 p.m. OR between noon - 11:00p.m.? This study with free-living lean healthy males suggests they are better off eating more during the daylight hours.
https://pubmed.ncbi.nlm.nih.gov/33259790/

https://getpocket.com/explore/item/plant-based-doesn-t-always-mean-healthy?utm_source=pocket-newtab&fbclid=IwAR2UK7_-FaQTZSN3ia3QIFFrf2PXtkZi7l5zu48StCxa7nTTlyAgzr0jOrY

Plant-Based Doesn’t Always Mean Healthy You may want to reconsider a plant-based diet if your motivation is health.

https://chicago.suntimes.com/well/2021/12/30/22858580/new-years-resolutions-rethink-weight-loss-anti-fatness-health-wellbeing?utm_sq=gxwg74x6ma&fbclid=IwAR0PflBZ4aNR8FXh3ttCugPp_pKdsJYhgMx5AAd0mZisXRrMXAlLbyih3AI

Why you should rethink weight loss as a New Year’s resolution January’s anti-fatness may be cloaked in wellness and body positivity, but its core message to potential customers is the same it’s always been: their body is not good enough and they have not been disciplined enough to lose weight.

https://trainingpeaks.com/blog/is-the-keto-diet-healthy-for-endurance-athletes/?fbclid=IwAR1qEoE83Xk3gc18n5L9eEOLgGW4kO_x-n5gvA8nZXfMk7o4Dl4vCGXGCns

Is the Keto Diet Healthy for Endurance Athletes? The ketogenic diet is particularly popular among athletes — but are its merits based on fact, or fiction? Doctor Jeff Sankoff debunks the myth.

an interesting read for any cyclists out there

https://www.cyclingweekly.com/news/latest-news/why-get-skinny-when-you-could-get-fast-why-a-rebalancing-of-perspectives-is-needed-in-cycling-498090?fbclid=IwAR1xR2fJTvntb8J4wqBV_HnUc98TeqVyPoT9WpBcUUDgU7dOMw7enXWLVaM

Why get skinny when you could get fast? Why a rebalancing of perspectives is needed in cycling - Cycling Weekly Cycling’s obsession with weight is doing untold damage, argues Joe Laverick as he calls for a rebalancing of perspectives on fuelling, physique and performance

You may hear about men getting cognitive focus and clarity of mind when they are in a fasted state, and this is because we know specifically that the parasympathetic response in men is one that is very strong.
👉But in women, it's not a parasympathetic response. It’s a sympathetic response to not having enough calories.
In a fasted state, women ...
👊🏼are anxious
👊🏼They have brain fog.
👊🏼They get a little bit of depression 👊🏼and an elevated heart rate,
and it's because they're in such a high sympathetic drive.
👉We also know that in women, there's no improvement in blood glucose control, where as in men there is. We also know that the autophagy that is so well-documented in intermittent fasting,
is very minimal in women, but it has a massive effect in men.
👉The biggest thing about IF is it signals an increase in visceral fat in women. (the fat around the essential organs, the protective fat that's really hard to mobilize and increases cardiovascular risk.)
Have you been told to give it a try before? Have you noticed the difference from your male counterparts? Tell me below 👇

Protein intake advice for older athletes. Read the blog in www.Mysportscience.com (link in bio)

Exercise is a stress...Fuel appropriately for your training stress and overcome that training stress.
Intermittent fasting is one of the biggest disservices to women in the athletic population.
Women already have elevated cortisole and their bodies are already predisposed to using free fatty acids and not carbohydrates... so it becomes an incredible amount of stress (a catabolic state) if she doesn’t fuel for her training or practices time restricted eating.
The longer you stay in a catabolic state, the more it predisposes your body to get into the low energy availability repercussions which lead to RED-S, amenorrhea, etc. ( which are more sensitive in women than in men.)
Please don’t mix athletic research with health research... they don’t cross. The exercise data says that exercise in itself is a fasted state and creates autophagy and you’re getting the benefits already. The longevity of exercise is far superior than intermittent fasting.
⁉️Have you tried intermittent fasting or have you always fueled for your training appropriately?

How to make COVID vaccines more effective: give people vitamin and mineral supplements Providing multivitamin and mineral supplements to the elderly could be a cheap way of boosting the protectiveness of COVID-19 vaccines.

Dial in your sports nutrition strategies, Female Specific!
This presentation is for you!

I will cover:
- everyday and training nutrition
- key nutrients you may lack
- training with your menstrual cycle and beyond
- hydration and training the gut
- event nutrition guidelines
Come learn and apply these tips to enhance your health and performance March 31st 5pm PST!
For more information about Celine, visit my website https://nutrition360.co/2020/05/04/sports-nutrition-for-woman/
$49.95 CAN. Zoom meeting ID will be emailed within 24 hours of payment. The email address used to register will be the one accepted for entry to Zoom meeting. Attendees will receive a summary resource and access to the recording for 14 days.
Here is the link to sign up!
https://www.schedulicity.com/scheduling/NF8X5A/workshops

Sports Nutrition for Women Want to Dial in your sports nutrition strategies, this presentation is for you! I will cover:- everyday and

if you're contemplating fasted training; please read this article first...more important for women

https://trailrunnermag.com/training/fasted-training-may-have-long-term-risks-especially-for-female-athletes.html?fbclid=IwAR2JNJsd4EfMIL4Ms_tkIIJr56Op6uvmGUSmiHRNI7UtVRZHejHj0uDIsF0

Fasted Training May Have Long-Term Risks, Especially For Female Athletes | Trail Runner Magazine Female athletes and male athletes respond to some training interventions differently. And the discussion around glycogen depletion might be one of the biggest offenders when it comes to failing to … Continue reading "Fasted Training May Have Long-Term Risks, Especially For Female Athletes"

Check out a recent podcast where I discuss the Keto diet in endurance athletes😀

https://podcasts.apple.com/ca/podcast/the-tridoc-podcast-triathlon-and-health-in-one-place/id1447168682?i=1000512671538

‎The TriDoc Podcast, triathlon and health in one place: Episode 61: The Keto episode with Celine Evans and Allen Lim on Apple Podcasts ‎Show The TriDoc Podcast, triathlon and health in one place, Ep Episode 61: The Keto episode with Celine Evans and Allen Lim - Mar 12, 2021