Sports Nutrition 236: Snack Attacks, Are Oxalates A Health Risk and Which Foods Have Them, Protein For Fuel, and More
November 7, 2016
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Ben Greenfield joins for another edition of Sports Nutrition.
- What are oxalates and when would a low-oxalate diet be beneficial?
- Oxalates and their role in kidney stones, joint aches and pains
- Foods high in oxalates:
- Leafy greens like spinach, kale, rhubarb, almonds, beets, beer
- Cooking can lower oxalates
- Candida or fungal issues can make oxalates in the body
- Some oxalates are ok for the majority of people; too many can become “toxic”
- Causes of oxalate sensitivity:
- Genetics, low B6, low minerals, poor gut health
- How to check your oxalate levels or sensitivity? Tests like organic acids and certain blood markers
- Fat-soluble vitamins
- Does being fat-adapted mean saying goodbye to snacking?
- Is hunger between meals a “bad” thing if you’re trying to be fat-adapted?
- Getting hungry between meals during Ironman training – are meals not adequate enough?
- Pros and cons of snacking & how Ben approaches between-meal “snacks”
- How to find out if you’re meals aren’t calorically dense enough?
- Calculate resting metabolic rate and energy expenditure based on activity level, etc. compared with energy intake.
- Tawnee gave personal example of this example at lifepostcollective.com where she tracked food and activity level to see her energy balance.
- Online resource: cronometer.com
- How to portion out your dietary fat. (Carb and protein portions are easy to understand, but what about oils etc?)
- Pros and cons of measuring fats like oils (hint: neither Ben nor Tawnee does it)
- What about using protein for fuel?
- Amino acids block fatigue and prevent breakdown
- Examples of “safe” (more digestible) protein sources that you can take in during training and racing.