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 where she tracked food and activity level to see her energy balance.
    • Online resource:
  • 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.

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