Nutrition

Integrative Medicine

How do you help your clients navigate the challenges of fueling during different phases of their menstrual cycle?

Fueling for Menstrual Cycle: Tracking, Individualizing, and Mitigating Impacts

How do I help my clients navigate challenges of fueling during different phases of their menstrual cycle? Well, the utmost important. Number one thing to start doing is tracking one's own cycle. Taking note of PMS symptoms, as well as energy throughout the day energy during training ability to meet endurance needs as well as high-end needs of training. Once you start tracking that then we can Individualize your training and your fueling based on how your body is being impacted by the hormonal fluctuation during your cycle. It's not for every single women, but we are seeing a huge Trend. So we can say, for the most part women experience less PMS symptoms during the first half of their cycle than the second half of their cycle and last changes based on Cycle during the first half then during the second half of their cycle. So during that high hormone phase, the second half of a cycle woman's is predisposed to a not being able to neat. The high-end efforts, be running a little bit hotter. Therefore lower vo2max, definitely feeling exertion sooner. So And a lower heat tolerance, there's a Litany of other things where if you were seeing but during that second half of the cycle, the high warm own phase, we can fuel differently to mitigate some of those impacts. For example, we can increase protein to deplete some of that brain fog, we can increase our carbohydrate intake during effort to be able to reach those high end.

The best way to help clients navigate challenges of fueling during different phases of their menstrual cycle is by tracking the symptoms, energy levels and endurance needs throughout the cycle. During the high hormone phase (the second half of a cycle) it is important to increase protein intake to combat brain fog and increase carbohydrate intake during effort in order to reach high-end efforts.

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To help clients navigate the challenges of fueling during different phases of their menstrual cycle, the first step is tracking their own cycle. This involves noting PMS symptoms, energy levels throughout the day, and energy during training. By tracking these factors, we can individualize training and fueling based on how the body is affected by hormonal fluctuations.

While it's not the case for every woman, there is a noticeable trend. Generally, women experience fewer PMS symptoms during the first half of their cycle compared to the second half. This can impact their ability to meet endurance and high-intensity training needs.

During the high hormone phase in the second half of the cycle, women may struggle with higher body temperature, lower VO2max, and reduced heat tolerance. To mitigate these effects, we can adjust fueling strategies. For example, increasing protein intake can help combat brain fog, while increasing carbohydrate intake during exercise can support high-intensity efforts.

By understanding the specific impacts of the menstrual cycle on fueling needs, we can tailor nutrition recommendations to optimize performance and manage challenges throughout the different phases.

How does the body utilize carbohydrates for energy during exercise?

Carbohydrate Utilization: Optimal Fuel for Muscles & Energy

How does the body utilize carbohydrates for energy during exercise? Well, optimally, we eat a carbohydrate. The body breaks this fuel source down. It's then absorbed into the bloodstream and shuttled into the muscles for quick energy use, optimal energy use for our muscle energy expenditure, and also stored into the liver for short-term energy use. So, optimally, our muscles are full of glycogen, kind of that stored energy, and can work at their high-end level. When we begin to deplete that muscular glycogen storage, then we go into the liver glycogen storage. And all of that is from the ingested carbohydrate. It's the optimal fuel source for energy, for muscles, particularly for high-end energy work, but also used in every capacity of exercise.

Carbohydrates are broken down and absorbed into the bloodstream, then shuttled to muscles for quick energy use. When muscle glycogen stores begin to deplete, the body uses liver glycogen stores for short-term energy use. Carbohydrates are the optimal fuel source for energy during exercise.

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The body utilizes carbohydrates for energy during exercise by breaking down the ingested carbohydrates. This fuel source is absorbed into the bloodstream and transported to the muscles for quick energy use. It is also stored in the liver for short-term energy needs.

Ideally, our muscles are filled with glycogen, which serves as stored energy and allows them to perform at their highest level. As we exercise and deplete the glycogen stores in our muscles, the body taps into the glycogen stored in the liver.

Carbohydrates are the optimal fuel source for energy, especially during high-intensity exercise. They are utilized in various capacities throughout different types of exercise.

How can young athletes fuel their bodies properly before, during, and after physical activity?

Key Takeaway: Proper fueling for youth athletes before, during, and after physical activity is crucial.

How can youth athletes fuel their bodies properly before, during, and after physical activity? Well, before we're just looking at overall appropriate and proper adequate intake. If you've got three hours before a training session, we're looking at a full meal. That gets smaller and smaller. As we get closer to maybe 20 minutes before a training session, maybe you can just fit in a banana. So, something before. During, if you're exercising over 90 minutes or if it's incredibly rigorous and over 60 minutes, we want to have some carbohydrate intake during that training session. At the very minimum, we want to make sure that we are getting some hydration in during that time. Again, longer than 90 minutes, we want to get some carbohydrate in with that hydration. After physical activity, we want to make sure that we are refueling. So, we turn the catabolic mechanisms into anabolic muscle building and recovery with some carbohydrate and protein refueling after our sessions. So, youth athletes just need to pack those foods, make sure that they are able to fuel both before, during, and after their session. If they can't make one, they make up for it in a different phase.

Elite athletes should fuel their bodies properly before, during and after physical activity by having a full meal 3 hours before the session, some carbohydrate intake and hydration during the session if it is longer than 90 minutes and refuel with carbohydrate and protein after the session.

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To properly fuel their bodies before, during, and after physical activity, young athletes should consider the following guidelines. Before physical activity, it's important to ensure an overall appropriate and adequate intake of food. If there are three hours before a training session, a full meal is recommended. As the time gets closer to the session, the intake can be smaller, such as a banana about 20 minutes before.

During physical activity, if the exercise lasts over 90 minutes or is highly intense for over 60 minutes, carbohydrate intake is crucial. At the very least, hydration should be prioritized during this time. For sessions longer than 90 minutes, it's important to consume carbohydrates along with hydration.

After physical activity, the focus should be on refueling the body. This helps shift the body from catabolic mechanisms to anabolic muscle building and recovery. Consuming a combination of carbohydrates and protein is recommended for effective refueling.

Young athletes should ensure they have the necessary foods available to fuel their bodies before, during, and after their sessions. If they are unable to consume food during one phase, they can make up for it in another phase.

How do different types of carbohydrates affect blood sugar levels and insulin secretion?

The Impact of Carbohydrates on Blood Sugar & Insulin: Complex vs. Simple

How do different types of carbohydrates affect blood sugar levels and insulin secretion? Well, in this situation, we're basically talking about the complexity of the different types of carbohydrates. So we have our simple carbohydrates like our white rices, pastas, sugars, white breads, things without a lot of fiber, and we have our more fibrous or more complex carbohydrates like our vegetables, lentils, beans, chickpeas, etc. Something that's much more whole grain. Carbohydrates with more fiber break down more slowly and therefore there is less of a surge of blood sugar and subsequently less of a surge of insulin secretion. At the opposite end of the spectrum, a carbohydrate that is more of a simple carbohydrate, simple sugars, white rices, white breads, etc., create more of a surge or a reactionary secretion of insulin from a huge rise in blood sugar because they're easily broken down. We get that blood sugar quickly. Most of the time, we do not want that quick surge of blood sugar or the quick surge of insulin. The only times we would want that would be right before a race, workout recovery, etc. But for the majority of the time, we want that even keel blood sugar, even keel insulin secretion, and therefore want the more complex, more fibrous types of carbohydrates.

Simple carbohydrates like white rice and white bread cause a quick surge of insulin due to their easy break down, while complex carbohydrates like vegetables, lentils, beans, etc. create a more even level of blood sugar and insulin secretion.

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Different types of carbohydrates have varying effects on blood sugar levels and insulin secretion. Simple carbohydrates, such as white rice, pasta, sugars, and white bread, lack fiber and are quickly broken down. This leads to a rapid surge in blood sugar and subsequently triggers a significant release of insulin. On the other hand, complex carbohydrates, like vegetables, lentils, beans, and whole grains, contain more fiber and break down more slowly. As a result, they cause a slower and more controlled increase in blood sugar levels, leading to a more moderate release of insulin.

In general, it is preferable to opt for complex carbohydrates with higher fiber content to maintain steady blood sugar levels and avoid excessive insulin secretion. This helps promote overall stability in blood sugar and insulin levels, except in specific situations like pre-race or workout recovery where a quick surge in blood sugar may be desired. By choosing complex and fibrous carbohydrates, we can aim for a more balanced and consistent blood sugar and insulin response.

Is a high protein chocolate milk actually better than a normal one?

Decoding the Debate: High-Protein Chocolate Milk vs. Normal - What's Best for You?

Is a high-protein chocolate milk actually better than a normal one? Well, unless we're looking at specific products, specific goals of a specific person with specific needs, it's very hard to say what product or what scenario is superior to another one. I do recommend that consumers look at the ingredient list and the nutritional information on the back of any product to figure out if that's meeting their goals. So if you need more protein and this is the way to get it, great. The high-protein chocolate milk is superior. If you are worried about additives in all of your foods, then maybe look through that ingredient list and make sure that you understand what all those ingredients are and that they sit well with you. If you're looking to just watch sugar content, look at the added sugar of your high-protein chocolate milk versus a regular one, whether that's regular milk or regular normal chocolate milk. Overall, it's just best to look at what is best for you. If you're looking to gain more muscle and get that protein intake, I think it's likely that the high-protein chocolate milk will be a better choice for you.

Whether the high protein chocolate milk is better than a regular one depends on one's individual needs and goals. Consumers should look at the ingredient list, nutritional information, and added sugar content of any product to determine if it meets their needs. If someone is looking to gain more muscle and increase their protein intake, then the high protein chocolate milk may be better for them.

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Is a high-protein chocolate milk actually better than a normal one? It's difficult to determine superiority without considering specific products, goals, and individual needs. I suggest examining the ingredient list and nutritional information on the back of any product to assess if it aligns with your goals. If you require more protein and this high-protein chocolate milk helps you meet that need, then it would be considered superior. However, if you are concerned about additives in your food, it's important to review the ingredient list and ensure that all the components sit well with you. For those watching their sugar intake, comparing the added sugar content of high-protein chocolate milk to a regular one, whether it's regular milk or normal chocolate milk, can provide insights. Ultimately, it's essential to prioritize what is best for your specific needs. If you aim to gain muscle and increase protein intake, opting for high-protein chocolate milk is likely a better choice.

How does the high protein content of the paleo diet compare to the recommended daily intake for protein?

Paleo Diet Protein: Double the Recommended Intake

How does the high protein content of the paleo diet compare to the recommended daily intake for protein? Well, actually, the paleo diet generally recommends about a 30 to 40% of the caloric intake come from protein. That's not the only rule for the paleo diet. That's not the only guideline. It's also about the kinds of foods you're eating. That 30 to 40% of caloric intake should be coming from protein is the recommendation. That is about double what the current RDA standard is for intake of protein. Although paleo diet is looking at percentage of caloric intake and the RDA looks at grams per kilogram of body mass. The RDA recommends a.8 grams per kilogram of body mass,.8 grams of protein that is. Current research is really showing that we need more than that, almost double that, so that quite literally there's not just an individual size point that can get into one calorie per gram of protein. So they're not just on daily intake, so you could have a whole meal or two on a daily intake. You just want to experience nutritional gain by eating the best things that you can today. Remember and not only is there a planet where it's the largest eating source of protein that's 왜capl rising, it's how much fat in food can flow through the system into another

The paleo diet recommends 30-40% of caloric intake come from protein, which is about double the current recommended daily intake for protein.

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The high protein content of the paleo diet typically recommends that about 30 to 40% of caloric intake come from protein. This is double the current recommended daily intake (RDA) standard, which suggests consuming 0.8 grams of protein per kilogram of body mass. However, it's important to note that the paleo diet focuses on the percentage of caloric intake from protein, while the RDA looks at grams per kilogram of body mass.

Recent research suggests that we may actually require more protein than the RDA recommends, nearly double that amount. It's worth mentioning that protein provides about 4 calories per gram, so meeting the recommended daily intake could be achieved through a few meals.

Ultimately, the paleo diet emphasizes not only protein intake but also the types of foods consumed. It encourages choosing nutrient-dense options for optimal nutrition. It's important to consider individual needs and consult with a healthcare professional or registered dietitian to determine the appropriate protein intake for your specific circumstances.

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Lisa Spencer, EdD, FNTP answers your Integrative Medicine questions. See all the advice Lisa Spencer, EdD, FNTP has and get answers to your own Integrative Medicine questions.

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Lisa Spencer helps people reach their full potential through interactive sessions on performance nutrition. As a young athlete, she studied physiology and nutrition to enhance performance. She then led a career in fitness and nutrition, becoming a high school track coach and certifying as a fitness trainer. To further her knowledge, she earned her Masters and Doctorate in Education and became a Certified Functional Nutritional Therapy Practitioner. She works to support the body with the demands we place on it, helping people to optimize performance.