Ilana Katz MS, RD, CSSD Since a big part of my work with athletes involves reducing the risk of Gastrointestinal (GI) distress I thought a different perspective of the GI environment and how to nurture it would be rather informative. The organisms and their metabolic processes themselves, the majority of which live in the colon, are referred to as microbiome and they dramatically effect human health in general, not just for athletism. The microbiome is made up of trillions of microorganisms ranging between bacteria, fungi, viruses, and others., all of […]
STRATEGIZING FOR HYDRATION
ILANA KATZ MS, RD, CSSD Remaining hydrated is a key element to optimal performance. Even a 1-2% drop in body weight due to fluid loss can drastically affect endurance. As a sports nutritionist, I train many athletes to be aware of the importance of hydration. However, to simply have the fluid available is no good if it is not consumed. So although this topic may be a tangent to sports nutrition itself, it may offer some great tips, particularly beginners who may either struggle with balance on the bike, or […]
Sports Nutrition Tips for Marathon Training
It is marathon training season – fall marathons are on the horizon. Hydrating, fueling, and recovering are going to be critical to achieving your training goals and finishing strong the day of the big event. Below are cutting-edge sports nutrition tips to help you train at your best and perform the day of your marathon. Tip #1: Practice makes perfect These tips are based on information from the American College of Sports Medicine. This is solid information, but it’s general advice. Your job during training is to work with these […]
CORONA VIRUS – NUTRITIONALLY SPEAKING!
In all this craziness we are all experiencing together, there is certainly a reminder of how valuable good health and immunity is. Who (W.H.O, haha, no pun intended) would have dreamed that in 2020 instead of flying around in hovercrafts we are teaching eachother how to wash our hands. We are also constantly being reminded of how regular exercise and healthy eating is of immense importance and I bet I am preaching to a group that are on overdrive in that regard. Many of us may be thrown into […]
POWER MUFFINS
Another great muffin recipe from my sports nutrition kitchen: FLOUR, ALL-PURPOSE 1/3 cup WHOLE WHEAT FLOUR 1 cup OATMEAL, DRY regular or instant 1 cup PROTEIN POWDER, VANILLA 3 tbsp SUGAR, BROWN packed 1/2 cup SUGAR, GRANULATED 1/2 cup BAKING POWDER 1 tbsp BAKING SODA 1 tsp CINNAMON, GROUND 1 tsp SALT 1 tsp ALLSPICE, GROUND 1/2 tsp CARROT grated 1 ¼ cups RAISIN, SEEDLESS 1 cup MILK, 1% 3/4 cups BUTTERMILK, LOWFAT ½ cup RICOTTA CHEESE, LIGHT ¼ cup SWEET POTATO, MASHED canned ½ cup CANOLA OIL ¼ […]
TRI-COACHING AND NUTRITION PLANS
Any triathletes doing late season races? Are you looking for a reasonably priced coach, with a sports nutrition background? I am offering race packages including long training day, taper week/carbo load plans, and race day nutrition with options to include weekly nutrition plans: Coaching plans with nutrition as an optional add on: coaching plans for less than $40 per week 24 weeks customized plans: $850 (Optional add on: Overall nutrition analysis and weekly meal planning inclusion: $65/week). 20 week customized plans: $725 (Optional add on: Overall nutrition analysis and daily […]
FUEL YOUR WORKOUTS!!
Did you know that most recreational athletes that sign up for an endurance endeavor with a main goal for weight loss, are in fact flabbergasted that even with the increased physical activity, weight loss does not come easy, in fact many even gain weight. There are a number of reasons for this: 1. the positive reason is because the new athlete may be losing fat, but gaining muscle fiber. Muscle being denser than fat, offsets the scale from budging, but the athlete is getting leaner… HOWEVER, this is not the […]
