NUTRITION

What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body's normal, everyday functions.

What are the benefits of establishing this metabolic state of ketosis? The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy. Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place.1 Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis.

Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors.

Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, along with a high protein intake, seem to suppress appetite. A high-carbohydrate diet, on the other hand, increases hunger levels. Because you have to consume a lot of fat on a ketogenic diet, which hold 9 calories per gram, you are not getting much food volume. It's not mandatory to be hungry on a reduced-calorie diet.

DOES BEING IN THE METABOLIC STATE OF KETOSIS PRESENT DANGERS? I feel the benefits of the ketogenic diet outweigh the pitfalls, but as with any diet, speak with your doctor first. Some of the points of arguments are:

During the first few weeks of the ketogenic diet, the body has to go through the "metabolic shift,". While going through this, the body will experience a small degree of fatigue, brain fog, and even dehydration due to the increased water loss associated with ketoic-induced diuresis and water loss from depletion of glycogen stores.

Once the body gets used to manufacturing ketones as the main energy substrate, the body actually has more energy than it previously had, and you won't have to be fighting through all those low-blood-sugar crashes your high-carb meals previously gave you. Additionally, hydration should be an area of high priority, especially before, during, and after exercise.

Blood-lipid profile is also a concern on the ketogenic diet due to the staggering amounts of saturated fats in the diet, although the diet can be centered around healthier unsaturated fats—which isn't as fun as eating an egg and cheese omelet, fried in butter, with bacon on the side!

Blood-lipid-profile issues are experiencing much debate; some people following the ketogenic diet will experience a drop in cholesterol levels, but for some people, cholesterol levels will increase.

Because carbohydrates are restricted to less than 50 grams a day, the issue of micronutrient deficiencies can occur. Thiamin, folate, calcium, iron, potassium, and magnesium are typically inadequate in low-carb diets. The best thing to do to avoid this is to make sure you take a high-quality multivitamin to ensure you get 100 percent of the daily value. Also supplementing with a fiber supplement is a good idea to make sure your plumbing doesn't get clogged.

What is fat? Fats, known chemically as the molecules triesters of glycerol (triglycerides) and fatty acids, are one of the three macronutrients (fats, carbohydrates, proteins). Fat is vital for body processes such as digestion, transport, conversion, and energy extraction. It’s our body’s primary source for stored energy, and by weight, it contains three times the amount of energy provided by glucose which must be provided to the brain in a continuous supply throughout the day. We can’t survive without fat.

Fat is necessary for many reasons. Digestion – Fat is not soluble in blood, so bile acids produced from cholesterol in the liver emulsify it along the way to make it bioavailable. It stores the fat soluble vitamins A, D, E, and K in the liver and fatty tissues. Because fat needs to be broken down through multiple processes that include the stomach, duodenum, liver, gall bladder, pancreas, and small intestine, it stays around for a long time and keeps you satiated. Transport – Fat is part of every cell membrane in the body. It helps transport nutrients and metabolites across cell membranes. Conversion – Your body utilizes fat for everything from activating hormones to building immune function. Energy extraction – Between meals or when glucose is not available, triglycerides are broken down and metabolized for energy, which in times of great need, the brain’s neurons can utilize. Nervous system – The axon is the part of a nerve (neuron) that transmits electrical signals from the brain throughout the body to initiate all functions. The axon’s protective coating is the myelin sheath and is made of 80% lipids (fats) that must be provided by the diet.

What‘s the difference between brown fat and white fat? Brown fat is abundant with mitochondria, which give it the rich brownish red color. Mitochondria’s function is respiration and energy production. It produces ATP (adenosine triphosphate) by using the energy stored in food, in this case, fat. Brown fat burns calorie-intense lipids, releases stored energy and creates heat.  White fat stores lipids but doesn’t burn them, creating unhealthy belly fat. This is the type of fat that makes people “fat”. When too much white fat is accumulated, we gain the wrong kind of weight. Subcutaneous fat like the kind that’s been stored around the belly, thighs, or butt can’t be burned without new dietary fat, which triggers fat-burning channels through the liver.

Understanding fats: Saturated fats: These fats are solid at room temperature, given their carbon chain. Most of them are long chain fatty acids. Dairy fats are saturated fats and often ridiculed. But if one is careful enough to choose milk obtained from grass fed cows and not cattle fed on grains and corn, as these fats are healthier. Saturated oils like coconut oils are in fact more beneficial for someone suffering from a liver disease or kidney disease as they are medium chain fatty acids and are assimilated well in the body's digestive system. Saturated fats like red meat, egg yolk, butter should be had very sparingly.

Unsaturated - Monounsaturated fats: There are two kinds of unsaturated fats- monounsaturated and polyunsaturated, depending on the bonds their carbon atoms have. Mostly all cooking oils are unsaturated fats. When it comes to choosing the right oil it is essential to consider the ratio of mono to polyunsaturated fats present in the oil. Monounsaturated oils are more stable and hence oxidize very slowly in the body. Oils like rice bran oil, olive oil and groundnut oils are monounsaturated. They have properties, which can lower the total cholesterol and increase the HDL-the good cholesterol.

Summary Fats are an essential part of our body's metabolism. So, understand their different forms and incorporate them in your daily diets accordingly. Also, at the end of the day, a good fat is also a fat, carrying the same amount of calories. For example, 1 tablespoon of fat is 100 calories approximately. It is the rate of digestion, the assimilation and processing of these fats in the body that determine our cholesterol, our adipose tissue- the fat stored in the tissues. So consider creating a balance by using the right kinds of fats in the right proportion.

WHAT IS PROTEIN? Protein is made up of essential and non - essential amino acids. A chain of amino acids is called a polypeptide. The human body can make the non - essential amino acids, whereas the essential amino acids must be ingested through food. Protein is found in food, and is most highly concentrated in animal sources than other sources. It is digested by the human body, and broken down into its amino acid components, beginning in the stomach. An enzyme disassembles the protein polypeptide chains into smaller components, which are broken down again and again in order to facilitate the digestion process. Once the protein has been broken down sufficiently, it can be absorbed and stored for the body to use. Protein can be inefficiently used as energy by converting amino acids to glucose, but it is primarily used by the body to build and repair tissues. If too much protein is taken in, the excess may be stored as fat.

INTAKE OF PROTEIN How much protein should an individual eat? Are protein supplements necessary? Much hype exists about protein and its importance. "Mix one part fact with several parts ignorance; season with advertising, sprinkle on a need for that all-important competitive edge, and you have a recipe for protein supplements". This statement generally reflects what physicians and well educated authorities on diet and sports medicine believe. Most Americans consume a 12% protein diet and most body builders a 25% to 30% protein diet. Many athletes commonly believe that they must take in more protein than the recommended intake. The health industry recognizes this, and thus a plethora of fitness magazines and health food stores boast advertisements for protein supplements and amino acids. These advertising campaigns suggest that protein supplements and amino acids are perhaps a legal, healthy, substitute for anabolic steroids. The fact is that gargantuan amounts of protein intake is not going make a world class athlete; training builds endurance and muscle, not protein alone. The average sedentary adult needs to consume only 30 to 60 grams of dietary protein per day to replace amino acids used by the body. It is true that as an athlete exercises, more amino acids and protein are used by the body than a sedentary person, thus the need for dietary protein may increase. However, one must keep in mind that protein contains calories, and any excess calories that are not burned are stored as fat, and protein is an inefficient source of energy for the body to use.

PROTEIN AND ATHLETES What evidence is there to support or disprove claims that high intake levels of protein help build muscle mass and better athletes? Muscles are made mostly of protein, so logically one would think that the more protein in the diet, the more muscle one should have. Certain types of exercise, weight lifting for example, do stimulate muscle growth. So, a combination of weight training and large amounts (the more, the better) should be beneficial, right? Not exactly. The most recent indications are that dietary protein in excess of the current recommended dietary allowance (0.8 grams of protein per kilogram of body weight per day) is likely needed for optimal muscle growth. "The current recommended dietary allowance doesn't seem to be enough for elite athletes who are training every day, who are growing, or who are training especially hard right before an event"- However, the benefit appears to plateau at intakes well below the levels typically consumed by many athletes. Thus, for best results, a diet high in protein is beneficial for muscle growth, but only to an extent. Once a certain intake level is reached, any additional protein taken in will not help build muscle mass any more.

A study done by Fern et. al (1991) showed that greater gains in body mass occur over four weeks of heavy weight training when young men consumed 3.3 versus 1.3 grams if protein per kilogram of body mass. In addition a study done by Meredith et al. (1992) found that a daily dietary supplement containing 23 grams of protein combined with weight training can enhance muscle mass gains relative to similar subjects who trained with out the supplement. Both of the studies show support for the belief that increased protein in the diet can help increase muscle mass, but it should be noted that these effects were found with a combination of intake and training. These two studies further indicated that a protein intake of about 1.7 - 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day- However, it is important to note that there is little good evidence that the very high protein intakes (more than 2 grams per kilogram of body weight per day) typically consumed by strength athletes are beneficial. Moreover, it is possible to obtain this quantity of protein without special supplementation assuming a mixed diet containing sufficient energy is consumed.

Endurance athletes differ from strength training athletes because they do not develop the muscle mass that weight training athletes do. Endurance athletes, nevertheless can benefit from protein intakes over the recommended dietary allowance because the exercise they participate in does still alter protein metabolism, in a different way. In weight training glucose is used for energy and because weight training is intense, fat and protein cannot be use for energy production. The protein intake increase for strength athletes is to supplement and help tissue and muscle rebuilding, after the exercise. Because endurance athletes exercise for long periods of time, (2 - 5 hours at a time) they can use protein as a source of 5% - 10% of their total energy expended. This protein needs to be replaced as well as protein that is used for tissue repair, thus an elevated level of intake can be beneficial. The same applies to endurance athletes as strength training athletes -- a point exists at which any more protein taken in is no longer beneficial.

CONSEQUENCES OF EXCESS PROTEIN INTAKE A common misconception about excess protein in the diet is that it can cause kidney damage; excess protein cannot cause kidney damage even though it does make the kidneys work harder. When protein is metabolized nitrogen is a by - product; the kidneys work to remove the extra nitrogen from the body. As of yet, no studies have found an high rate of kidney problems in strength athletes as would be expected if too much protein caused kidney damage. Also, Zaragoza et al. (1987) studied animals with very high protein intakes for more than half their life span and found no serious adverse effects.

High intake levels of protein can lead to increased water loss because the body excretes water to dispose of urea, a substance formed in the breakdown of protein. Water loss coupled with the fact that most athletes loose a great amount of water through sweat, can lead to dehydration if fluid intake is not properly monitored. An excess of purified protein can, however, take calcium away from bones, thus predisposing one for osteoporosis.

PROTEIN SUPPLEMENTS Although protein is seldom used as an energy source, and despite the fact that the average American diet far exceeds the recommended daily allowance for protein, many athletes still believe that supplementary protein can enhance athletic performance. Athletes do need additional calories for energy, but too much protein intake will be stored as fat. Most protein supplements provide a lot of calories as well as protein. A balanced diet can easily provide enough protein for an athlete, and protein supplements are not necessary. Again, the average athlete cannot be turned into a champion simply by altering their diet or specific nutrient intakes. The most important determinant of athletic prowess is something over which we exert no control: our genes. Most experts rank physical training next; good nutrition comes in third. Of special importance to remember is the fact that enough protein to meet needs can be obtained from a balanced diet and the fact that a protein intake of more than the recommended dietary allowance can only be potentially beneficial (to an extent) for elite athletes.

Sport products serve one purpose: to refuel and rehydrate athletes, and in turn lead to improved endurance and performance. A plethora of ergogenic aids—substances used for the purpose of enhancing performance—are available, including sports drinks, chews, bars, powders, tablets and gels. These items contain antioxidants, quickly digestible sugars and plenty of electrolytes, such as sodium and potassium.

But there are also many whole foods that naturally contain those same nutrients and serve the same function as sports products. The following are five whole-food alternatives worth trying.

Coconut Water

This beverage has exploded onto the marketplace as a natural way to rehydrate and replace lost electrolytes. It's equipped with potassium, sodium, magnesium, calcium and phosphorus, as well as B vitamins, minerals, amino acids, enzymes and antioxidants. It provides energy in the form of carbohydrates.

What it doesn't have: artificial flavors, sweeteners and colors. Most importantly, it's comprised of one ingredient: coconut water. The Journal of International Society of Sports Nutrition found coconut water to be as effective as a carbohydrate-electrolyte sports drinks in promoting rehydration and supporting subsequent exercise.

Dried Fruit

This chewy snack comes complete with a natural-sugar source and the added benefit of vitamins and minerals.The Journal of International Society of Sports Nutritionfound that both raisins and sports chews improve running performance, with no significant differences in gastrointestinal distress. In a raisin-verses-gel showdown,The Journal of Strength and Conditioning Research discovered no metabolic or performance differences between the tested food items.

Baby Food Pure`e

Baby-food pure`e offers carbs, vitamins and minerals. Many brands sell it in a convenient twist-top pouch, too. Just be sure the ingredient list is short, and there are no added sugars. Electrolytes should be supplemented with this item when necessary.

Bananas

The idea of using caffeine to improve workout performance is hardly new. Considered the most widely used drug in the world, scientists have for many years, studied the way the compound affects athletes. 

You don’t need a lot to get a good response. Early research had athletes taking up to 13 mg/kg of body mass, where new studies show you’ll get a boost from as little as 1-3 mg/kg of weight. Even at that level, research shows performance during endurance exercise can improve by 20 to 50 percent compared to a control group. And among world-class cyclists (where as little as 1 percent improvement in performance can be the difference between winning and losing) a 100-mg dose improved performance by 4 percent; a 200-mg dose improved it by a total of 8 percent.

It works for lots of different types of athletes—but not all. Hundreds of studies document the speed and endurance benefits of caffeine for cyclists, runners, and rowers. Even tennis players were found to improve hitting accuracy, speed, and agility when they caffeined up before hitting the court. But there’s been little evidence that caffeine can help sprinters, and in fact some research shows that with very-high intensity sprints (20-30 seconds) there’s actually a decrease in performance.

It’s an awesome painkiller. Experts used to think using caffeine somehow spared muscle glucose but now the evidence points squarely to its effect on the nervous system. “It’s as if you snipped the fibers in the muscles that tell the brain how tired you feel”. Numerous studies show caffeine also lowers perceived exertion, or how difficult an exercise feels—so you can work longer and harder without feeling as worn out.

It works even if you’re already addicted to your morning Joe. The effects between users and nonusers is really quite small. If you want to maximize the response, you can consider skipping your a.m. coffee.   

It’ll give you a bigger boost if you take it mid-way through your race. The classic caffeine dosing used to be 45 to 60 minutes before an event, but that’s not always the rule. Since many athletes are pumped with adrenaline at the start of a race, getting that caffeine jolt isn’t quite as important early on. If you take it half- or midway through, it can help get you through those last few miles. 

It can be taken in many forms. For athletes, the simplest way to get caffeine pre-event is usually in a beverage (like coffee or tea) or 100% caffeine tablets. For a caffeine jolt mid-event, products like energy gels, chews, bars and tablets are easier go-to's. 

But avoid energy drinks during your workout or race.  Not usually recommend because of their high level of carbohydrates, which can interfere with how efficiently water gets absorbed into your system. A drink like Red Bull, for example, is typically 12 percent carbs, while a beverage like Gatorade is only about 6 percent. The minute you start adding carbs you slow down hydration, and ultimately that will have a much bigger effect on performance than caffeine. 

 It’s not for everyone. In some people, even small amounts can cause headaches, dizziness, GI distress, nervousness and anxiety. And in high doses almost all of us will get these side effects. Some people can only take a little and some a lot—you have to experiment to see what’s right for you. It’s extremely personal.

      When you think of an endurance athletes diet, many people think long distance runners and cyclists and other endurance athletes, spend most of their calories eating pasta. This is partially true, but their bodies need much more than carbs. Also, a lot of people think these athletes can eat whatever they want  because of higher metabolism or they will burn the calories with the next cardio session. However, as with any other athlete, it is important that these athletes establish just as healthy eating habits as any other.

      The food you eat should be of good quality. A good diet consists of protein, carbs, and many fresh vegetables and fruit. By “good quality,” that doesn't mean that chips count as carbs, fried fish as protein, and French fries as vegetables. You also need to consider how many calories you should be consuming per day. According to the US Dept. of Agriculture, women who are active should eat 2,000 to 2,400 calories per day, and active men should consume 2,400 to 3,000 calories per day. You can spend these calories however you wish, although it is important that your body gets enough nutrients to keep you training healthily. 

Carbohydrates      You hear of athletes “carbing up” before races and holding pasta parties with teammates. Many foods have carbohydrates in them, but when you eat carbs, they should be nutrient dense. Some examples of good food sources for carbohydrates would be rice, pasta, whole wheat bread, oats, wheat cereal, and crackers. For endurance athletes, about 70% of diet should consist of carbs, unless you intend to increase your protein intake to cut down on carbs. Because your body digests carbs slowly, the energy will last much longer than if you eat a candy bar that burns off quickly. 

Protein      An average person needs .36 grams of protein per pound. Endurance based activities, require more protein to sustain their energy throughout the day and throughout their workouts. An equation you can use to figure out how much protein you need for your body is to multiply your weight by .45 grams. The number you get will tell you how many grams of protein you need daily. This number would be the minimum amount of protein you should eat. Examples of good protein are grilled meats (steak, chicken, turkey, pork), soy patties, eggs, beans, and nuts.

Fruits and Vegetables      Fruits and Vegetables are not a main course, but they do provide a good source of energy to your body. You can eat them as a mid-day or post-run snack or as a side for your meal. Fruits and vegetables provide nutrients that are essential to your health like vitamin C, dietary fiber, folic acid, and vitamin A. Fruits and vegetables contain no cholesterol, and they naturally have few calories and little fat. It is never a bad idea to add a fruit or vegetable to your daily food intake.

Water      It is essential that you hydrate yourself throughout the day. You should drink about fifteen minutes or half an hour prior to your cardio and immediately after your session. It is ideal to carry around a water bottle with you if you don’t think you will have a break to get water. 

Vegetarian Diets      You can be a vegetarian and still get the appropriate nutrients and energy to be healthy. There are many alternative foods that still provide protein such as quinoa, soy, beans, nuts, and tofu. As a vegetarian, you should still go by the same standards for the amount of nutrients you need; you will just get them in a different way.

You probably know someone that is already riding the gluten free bandwagon. 

Before making the decision to go go gluten-free, it is a good idea to understand exactly what gluten is, how it can affect the body and whether or not you should eliminate it totally from your diet.

First of all, what is gluten? Gluten is a broad term for various proteins called prolamin. Each grain has its own specific prolamin. It is the prolamins in wheat, rye and barley that trigger a reaction in some people.Although wheat is the primary issue for people intolerant to gluten, rye and barley have chemical compositions that are similar enough to cause the same reaction in the body. Other prolamins, like those in oats, corn, sorghum and rice don’t usually affect people who are intolerant to gluten. For people who are highly reactive to gluten, may have negative responses to oats.

For the majority of people, gluten is nothing to worry about. For some, gluten can cause big problems. The difference between those who cannot digest gluten and those who can basically boils down to the immune system. In gluten-sensitive individuals, the body considers gluten to be a harmful invader and mounts an immune response when gluten is ingested. In those individuals that cannot tolerate gluten, the immune system thinks gluten is an invader and attacks it like it would any other harmful substance. An individual with celiac disease will become more and more ill with each exposure to gluten.

After ingesting gluten, many experience immediate symptoms such as diarrhea, vomiting, abdominal pain, bloating and constipation. Extraintestinal systems like hives, itching and swelling may also occur. If a person with celiac disease follows a well-balanced diet, but continues to eat gluten, they can become dangerously deficient in vitamins and minerals like iron, folate, vitamin d and vitamin k because they are unable to absorb them. Lack of these nutrients can lead to serious conditions like rickets, hypocalcemia, coagulopathy ,arthritis, anxiety, depression, numbness in legs, arms or fingers and more.

The only treatment of celiac disease and non-celiac gluten sensitivity is complete avoidance of any food or product that contains gluten.3 Limiting the amount of gluten you eat will not prevent the damage—it must be removed from the diet in all in all forms.

This diet is not always easy to follow. Gluten pops up in many food items you would never guess had it on their ingredient list. It is often used as a thickening agent in soups, sauces, marinades and frozen yogurt. It can be found in flavored products like ice cream or protein shakes. Most food cooked with teriyaki sauce or soy sauce contains gluten. Some vitamins and supplements contain gluten. All beers and many grain alcohols are made from wheat, barley, or rye. Even beauty products and lotion can have gluten.

If you think you may be gluten-sensitive, be sure to first speak with your doctor and learn more about the condition. Don't hop on the bandwagon without proper information.

To avoid gluten entirely, it is important to seek proper education, talk with your doctor, and check food labels and menus for allergen information.3 If you're not completely sure, don't eat it or use it.

Dehydration, which occurs when the body has insufficient water and other fluids to function properly, can lead to blood clots, seizures, and other potentially fatal complications. Studies have shown that even mild dehydration can have adverse effects on mood and energy. That’s why it’s so important to catch dehydration early on, but the signs aren’t always obvious ones like thirst and fatigue.

Here are six surprising indicators that you might be dehydrated. 

1. Bad breath. Saliva has antibacterial properties in it, but dehydration can prevent your body from making enough saliva. 

If you’re not producing enough saliva in the mouth, you can get bacteria overgrowth and one of the side reactions of that is bad breath from chronic dehydration.

2. Dry skin. A lot of people think that people who get dehydrated are really sweaty; but as you go through various stages of dehydration, you become very dizzy and you don’t have enough blood volume so you get very dry skin. Because the skin is dry and not evaporating as well, you can also experience flushing of the skin. 

Think you can’t get dehydrated in cooler seasons or climates? Think again. Symptoms may be milder or come on slower, but it’s still possible to be dehydrated in cooler weather.

3. Muscle cramps. The hotter you get, the more likely you are to get muscle cramps, and that’s from a pure heat effect on the muscles. As the muscles work harder and harder, they can seize up from the heat itself. Changes in the electrolytes, changes in the sodium and potassium can lead to muscle cramping as well.

4. Fever and chills. It might sound counterintuitive, but if your body is severely dehydrated you may experience fever like symptoms or even chills. 

5. Food cravings, especially for sweets. When you’re dehydrated, it can be difficult for some nutrients and organs like the liver which use water to release some glycogens and other components of your energy stores, so you can actually get cravings for food. While you can crave anything from chocolate to a salty snack, cravings for sweets are more common because your body may be experiencing difficulty with glycogen production.

If craving something sweet, reach for a snack that has high water content. Most fruits and vegetables have high water content and will help you stay hydrated. In fact, some fruits and vegetables are more than 90% water; including cantaloupe, strawberries, watermelon, cucumber, celery, lettuce and leafy greens, zucchini, tomatoes, and bell peppers. 

6. Headaches. The brain sits inside a fluid sack that keeps it from bumping against the skull.  If that fluid sack is depleted or running low because of dehydration, the brain can push up against parts of the skull, causing headaches. 

Some drinks that can cause dehydration include alcohol, energy drinks, and even caffeine as it has a slight diuretic effect. 

How to Check If You’re Dehydrated

Not sure if that sweet craving or muscle cramp is a sign you need to hydrate? Here are two other ways to check if your body is dehydrated.

Try this skin test. First, use two fingers to grab a roll of skin on the back of your hand (between where your watch sits and where your fingers start). Pull the skin up about ½ to one centimeter high and then let the skin go. The skin should spring back to its normal position in less than a couple of seconds. If the skin bounces back slowly, you might be dehydrated. 

Check your urine. If you’re well-hydrated your urine will be mostly clear with a tinge of yellow. Yellow, chardonnay, and orange are the “warning” colors to watch for. When your body is about three percent dehydrated your urine will be noticeably yellow. When your body is about five percent dehydrated, your urine will appear chardonnay-colored. When your body is more than five percent dehydrated – which is considered severely dehydrated – your urine will appear orange.

Tips for Staying Hydrated 

Keep your water bottle handy. If it's right next to you, you'll likely get into the habit of sipping it without even realizing it.

Spice up plain water. If you don't love plain water, jazz it up by adding a splash of fruit juice or chunks of fresh or frozen fruit.

Try different teas. Unsweetened flavored teas, are available in lots of different flavors. Sip fruity iced teas during and hot peppermint or chamomile tea at night — they all count towards your daily fluid goal.

Makeover your snacks. Swap dry, carby snacks like chips, pretzels, and crackers, which have a very low water content, with refreshing  fresh or frozen fruit, yogurt, healthy smoothies, celery with peanut butter, and cut veggies with hummus.

Pile on the produce. Aim to make half your plate produce at meals. Vegetable and fruit servings will supply water as well as a hearty dose of vitamins, minerals, and fiber.

Sip more during meals. Sipping water with meals will help you eat more slowly, pace your eating, and of course stay hydrated.

Opt for room temperature or cooler water. When it comes to fluids, steer clear of extreme temperatures. When ice water comes into the stomach it constricts the arteries surrounding the stomach, which help the stomach function properly and help with water absorption. Ice water will just sit in your stomach until it warms up. If you hear water swishing around in your stomach, it means the water is not getting absorbed. Fluids that are cooler or room temperature are better options.

When it comes to total water intake, which includes water gained from foods and other beverages like tea and milk, the Institute of Medicine recommends that most women get about 2.7 liters of water a day (or about 12 cups), and most men get about 3.7 liters a day (or about 15 cups).

Having good pre- and post-workout nutrition is vital for fitness success. Of all the meals you consume during the day, these two might be the most important. What you eat prior to hitting the weights influences your performance in the gym, and what you eat afterward influences how well you recover. Together, these are essential components to determining your overall progress.

Instead of categorizing foods "good" and "bad", you need to build a strong nutritional foundation that supports your current fitness goals. For example, what you eat when you're trying to gain strength and size, or during the "off-season," might be different than what you eat when trying to maintain size and drop fat, or during your "on-season" or contest-prep period.

Carbohydrates are the body's first and easiest form of energy to be broken down, so having them around workouts, regardless of the time of day, is crucial for an effective training session. Pre-workout, I prefer sticking to lower-glycemic-index carbohydrates like sweet potatoes or oats because they provide sustained energy that can be used to fuel long workouts. After training, I suggest to eat higher GI carbs such as white rice or potatoes because they digest faster and quickly replenish glycogen.  My personal favorite pre -workout meal is 1/2C of Oatmeal, 1 Egg and 3 Egg Whites. Post workout I usually opt for Whey Protein and a banana or my all time favorite, Low Fat Chocolate Milk :)

Most serious CrossFitters adhere to either the Paleo Diet, the Zone Diet, or some blend of the two. Christina and Jeff Barnett have compiled some information on the Zone Diet to make it easy for anyone to understand. While it is recommend first focusing on the quality of the food by shopping the perimeter of the grocery store, balancing your portions and carb/protein/fat intake with the Zone is an incredibly valuable tool for both elite athletes seeking the best CrossFit diet and everyday people seeking weight loss. To take your nutrition to the next level you need the hormonal balance that the Zone Diet provides.  Read on to find out more, and when you’re done use this PDF file to find the block equivalent of most common foods.  It’s even color-coded! Figuring out your perfect 4 block zone dinner couldn’t be easier. crossfit diet

Diet comes from the Greek language and means “way of life”. A diet is a lifestyle–not a set of draconian rules that you blindly follow. The Zone Diet controls gene expression and hormonal balance to give you the longer and better life to which we all aspire. The Zone diet is primarily concerned with controlling your hormones.  Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more.  Food is a drug.  This may seem shocking, but think about the definition of a drug.  Loosely, ingesting drugs causes physiological changes in your body.  Ingesting food has the same effect.  It can bring about positive or negative changes in your body.  Would you take 17 Tylenol capsules for a headache?  Would you consume expired, low-quality medicine?  Of course not.  Then why should we expect different results when we feed our bodies 17 times our necessary food intake, and comprise our diet of low-quality processed garbage with no nutritional value?  You see the results of this lifestyle in America today.

The Zone Diet isn’t about eating “low-carb” or “high-protein” or anything like that. It’s a diet balanced in

• Protein (lean, natural meats are preferred)

• Carbs (mostly low glycemic-load fruits and vegetables)

• Fat (one of the most important macronutrients!)

With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet – insulin, glucagon and eicosanoids.

Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. 

Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.

Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.

Eating well on the road is hard for everyone because of the limited access to fresh, healthy foods. Fast food options are endless, but there are ways to still get the nutrients your body needs without the extra fat and empty calories. Choose foods that will help your performance, but not leave you feeling sluggish. 

When possible, substitute vegetables and fruit in place of higher fat options that provide little nutrition quality to your meal (aka French fries)

Get things on the side when possible (salad dressings, etc). Put the meal in your control!

Look for words: bake, broil, steamed, and roasted. Avoid the words: fried, sauteed, and au gratin. The way that it is prepared can totally change the nutrient content. Don't get weighed down by adding extra fat. 

Plan ahead and pack snacks. May need to avoid packing anything liquid if you are flying. Ideas include:

Trail mix

Protein Bars

Nuts & Seeds

Fresh fruit

Beef Jerky

Don't forget the water! Stay hydrated!

Chocolate milk has been making headlines for some time now about it being the "athlete's drink." But do you really know why?  Before we dive into that too much, let's review a little what happens when we exercise. In our bodies, protein is constantly being built and broken down. This is called protein turn-over. A side effect of an exercise bout is the breaking down of proteins. Exercise causes some tissue damage and requires a little repair. Not only do you need the protein, but your carbohydrate stores need to be replenished as well. This is why there is a recommendation to eat a carbohydrate/protein snack post-exercise. The term "recovery snack" makes more sense now, doesn't it?

So what makes chocolate milk so special? Cow's milk is considered to be a high-quality protein because it contains all of the essential amino acids. Essential amino acids are those that are body cannot produce and must be taken in through the diet. It also contains more carbohydrates (cho) per serving when compared to regular white milk. 

In a study led by the University of Connecticut, they examined chocolate milk consumption with endurance athletes and how it affected protein balance, glycogen, and performance. Runners were asked to complete a 45 minutes exercise. After that, each runner was given either chocolate milk (cho+pro) or a sweetened beverage (cho only).  At the end of the study, they found that the runners who drank the chocolate milk had greater protein synthesis and less protein breakdown than those who drank the sweetened beverage. Both drinks were able to maintain glycogen (cho) storage.  This study, along with others, show that it takes BOTH protein and carbohydrates to properly recover from exercise. Chocolate milk is a convenient (and tasty!) way to get the nutrients your body is craving. Remember- a recovery beverage should be consumed within 30 minutes of exercise to see the full effects. Reference:  Lunn, W. R., Pasiakos, S. M., Colletto, M. R., Karfonta, K. E., Carbone, J. W., Anderson, J. M., & Rodriguez, N. R. (2012). Chocolate milk and endurance exercise recovery: protein balance, glycogen, and performance. Medicine and Science in Sports and Exercise, 44(4), 682-691.

Omega 3's

Omega-3 fats are polyunsaturated fats that can be very beneficial to your health. These healthy fats are considered essential because we have to get them through our diet in order to receive their many health benefits. They have anti-inflammatory properties that can protect against heart disease, decrease blood pressure, prevent arthritis, decrease asthma and speed recovery from injuries.  The richest source of omega-3 fats is fish, specifically fatty fish such as salmon, tuna, sardines, and lake trout. It is recommended that we consume two servings (8-12 ounces) per week of a variety of fish. If you’re turned off by the “fish” smell, try cooking it with lemon juice or seasoning it with dill, basil, rosemary, or parsley.  If you don’t care for fish at all, you can choose to incorporate some of these other foods which contain lower amounts of omega-3 fats: 

Flaxseed 

Walnuts 

Canola oil 

Soybean oil 

Chia seeds 

Eggs 

Chicken 

There are also fish, krill, and flaxseed oil capsules available over the counter. Take caution when choosing these supplements though as large doses of omega-3 fats can thin the blood. Quit taking these supplements at least two weeks before a major surgery.

  The FDA (U.S. Food and Drug Administration), in order to help the public make healthier food choices, has proposed changes to the nutrition fact and supplement labels. The label was first established in 1993 (more than 20 years ago - wow!), therefore, it is well due for a change! Don't you think?! The proposed changes include:

Adding "added sugar" to the label. Added sugars have been in the spot light for quite some time now due to excessive intake causing health related risks including: obesity, diabetes, heart disease, stroke, etc. The daily recommendations for women are to not exceed 100 kcal/day (6 tsp of sugar) and for men to not exceed 150 kcal/day (9 tsp of sugar).   

Adding potassium and vitamin D to the label due to their public health importance. Potassium has been shown to assist with improving blood pressure. Vitamin D has many health benefits including bone health and improved immunity.

Daily values will be updated for certain nutrients, such as sodium, fiber and vitamin D since their recommendations have changed throughout the past years. 

Calories from fat will be removed from the label because the type of fat is more important than the calories from fat.

The serving size will be changed based on what people really eat vs what they "should" be eating. Lets face it, who eats only half a cup of ice-cream?! most people eat 1 cup.

Foods and beverages that are consumed in one sitting will be labeled as a single serving. Example: Gatorade, has on the 20 oz bottle, nutrition facts for a serving of 8 oz. You would need to multiply the facts by 2.5 to get what you consumed in one bottle. The new proposal states that the nutrition facts should use the whole bottle as the serving since most people will drink it all. Same goes for a frozen dinner, chocolate milk, etc.

Food and beverages that are larger but could be consumed in one sitting will have both calories per serving and calories per whole package on the label. Example: medium size bag of chips, ice-cream pint or 24 oz bottles of fluid.

Design changes have also been proposed. Mainly changing the location of the DV% (daily value percentage) as well as bigger/bolder calories and servings font.

These are the 2 labels one against the other (taken from FDA website) - The top label is the current one and the one on the bottom is the new proposed label

The Benefits of Paleo

So, this is the section where I try to convince you to give Paleo diet and lifestyle a real go. Everyone gets into Paleo for different reasons and experiences different results and changes in their bodies, mood and energy levels. But pretty much everyone agrees that eating Paleo/Primal way makes you feel pretty damn awesome. Let’s go through a list of reported and known benefits (taken from multiple success stories, studies, books and articles).

What’s the difference between Paleo & Primal diets?

You eat unprocessed, real food

Paleo and primal diets consist of real, whole foods – except for some natural but bottled or packaged sauces, condiments and ingredients –  so you automatically eliminate a whole range of preservatives, hidden sugars, sodium, additives, colouring, artificial flavouring and who knows what else. As a result you eliminate unnecessary toxins and consume more nutrients, plus the food tastes so much better.

Paleo diet is rich in nutrients 

One of the misconception about the Paleo diet is that it’s all about protein and fat. What many don’t realize is that by eliminating nutrient-void processed carbs – I call them fillers – we supplement with loads of vegetables, healthy fats, nuts, seeds, berries and fruit, all of which are full of minerals and vitamins. Combine that with the improved gut health and increased nutrient absorption which happens through avoidance of irritating grains and legumes, and you get a very balanced diet. You’d be surprised that we can get pretty much all required nutrients from animal, seafood and plant based foods.

Sustained weight loss

Most people experience weight loss and muscle growth while eating a paleo diet and keeping an active lifestyle. Improved metabolic processes and gut health, better sleep, stress management, sufficient Vitamin D and a healthy ratio of Omega-3/6 fatty acids all aid in burning off stored body fat.

Reduced bloat (and gas)

Paleo diet provides lots of fiber, which together with adequate H2O intake and a smaller intake of sodium help to decrease the bloat many people experience on a Western diet. Plus, paleo diet helps to improve the gut flora which is essential in keeping a healthy digestion.

Say goodbye to Hangry 

Hangry is a combination of hungry+angry, which is a common symptom for many people suffering from acute or chronic hyperglycemia.. This also happens when the blood sugar drops and the person gets a rapid onset of hunger accompanied by irritability, fatigue, disorientation, and a foggy mind. Meals consisting of protein and fat are very satiating. The energy your body gets from fat, protein and some glucose from low GI carbs is released slowly and evenly throughout the day. As a result, the blood sugar levels stay stable and you rarely experience energy drops; hunger develops gradually without the crazy mood swings.

It’s rich in healthy fats

Paleo diet promotes healthy saturated fat from grass fed meat, poultry, seafood, ghee, butter and coconuts; lots of monounsaturated fat from olive oil, nuts and seeds and a small amount of polyunsaturated fats; no trans fats; a healthy ratio of Omega-3 to Omega-6 fatty acids.  The right types of fat are essential in maintaining healthy arteries, brain function, healthy skin, as well as decreasing systemic inflammation.

People following the Paleo/Primal diet experience many of the below benefits:

There are innumerable health benefits of eating meat, to say, for example, it serves as a fabulous source of high quality proteins, which a single vegetarian food is not able to provide. It contains all the essential amino acids that the body require. The red meat contains very high quantities of iron, when compared with plant origin foods. One hundred grams of Liver contains 6000 mcgm of iron as against 325 mcgm in 100-gram carrots.  The phosphorus content present in meat gets much more easily absorbed than that present in cereals and legumes. This is owing to the fact that cereals and legumes contain phosphorus, usually in the form of phytic acid that must be hydrolyzed before absorption. Meat also serves as the main source for the intake of vitamin B12. Though meat is rich in nutrients, but, there are certain things that meat lacks in. It doesn't contain any kind of fiber, which helps to keep your digestive system in order. Also it is very high in saturated fats, thus it is recommended to eat meat, but in moderate quantities.eat, but in moderate quantities. Preserved meats like ham, bacon, salami etc should be avoided, as they are very high in terms of fats, salts, nitrites and nitrates that are often held responsible for causing cancer. It is recommended to eat not more than 60-75 grams of meat per day and not more than thrice a week.