Posts in the category Nutrition

Physiology and Nutrition: Your Gut is an Alien.

lactobacilli

In our high stressed, fast moving lives, we are often overtired, overstressed, undernourished (although overfed), and immunocompromised. This combination has far reaches (beyond the-wanting-to-sleep-at-work feeling) that extend to the interruption of our symbiosis with our gut bacteria.

Um.. What? The human intestines contain ~100 trillion microbes (ten times more than any other cells in the body) comprised within four major phyla of bacteria: the Firmicutes, Bacteriodetes, Actinobacteria, and Proteobacteria. These microbes are under selective pressure to manipulate our eating behaviors and moods to increase their well-being; often at the expense of our overall health.

How does this come across in everyday habits? The struggle to resist certain cravings for foods that are high in sugar and fat (late night chocolate or almond butter anyone…) and increased inexplicable anxiety may be your gut flora sending messages, not a lack of “self control” or “freaking out”. The individual members of the microbiota have been shown to be highly dependent on the nutrient makeup of the diet. For example, Bifidobacteria grows well with a diet high in fiber, whereas Bacteriodetes does well with fat. In a comparison of the gut microbiota of obese to lean individuals there is a higher percentage of Firmicutes with a significantly lower percentage of Bacteriodetes, after a year-long dietary intervention, there was a significant increase in the Bacteriodetes (with a corresponding decrease in Firmicutes) and a signficant correlation to the percentage of fat mass lost with the rise in the percentage of the Baceriodetes.1

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Friday Roundup – Bicycle Bits & Pieces

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  • JensonUSA is celebrating their 20th Anniversary this fall with a big 20% Off Sale! Click here to check out the deals, then flick around the site for more blowouts that are considerably more than just 20% off! Congrats, guys!
  • Early bird special offer for the 2015 Assaults on Mount Mitchell and Marion, which is celebrating its 40th Anniversary ride on May 18, 2015.
  • Volunteers are needed for the 2014 Collegiate Mountain Bike Nationals, October 22nd – 26th at Beech Mountain resort in North Carolina. Contact Tracy Simms by phone (828)387-2011 Ext. 205 or e-mail at mtbvolunteers@yahoo.com. Free ski season lift tickets for volunteers!
  • Volunteers are also needed for the Bookwalter Binge near Asheville, NC. The event is Saturday, November 1st. Sign up Here.
  • On October 3rd 2014 the 2nd Wheels 4 Life Indian Summer Gala fundraiser was held at the Ranch in Laguna Beach, California. The event raised $54,000 which is enough to buy almost 500 bicycles. Wheels 4 Life’s cause is to supply bicycles to people in developing countries in need of transportation. “Give A Bike – Change A Life”
  • Stock up on great tasting Kate’s Bars by taking advantage of their surplus! Until October 31st Kate’s Real SALE takes 30% off of online purchases. Use the code FALL30 at checkout. They also have an Instagram contest going on as well.
  • Swiftwick has a NEW and IMPROVED Sock Club where they offer exclusive and unique limited edition designs. Membership is now FREE and they’ve lowered the per pair price by two bucks! Also check out their PINK socks recognizing Breast Cancer Awareness Month.
  • Get your ‘cross on in Southern Cali! Come ride with Peloton Magazine and The MOB Shop at the Peloton Cross and Gravel MOB Grinder November, 1st & 2nd.
  • Spot a few pros in the 2014 Levi’s GranFondo photo gallery HERE. The event was October 4th in Santa Rosa, California.
  • If you’re going to be in Philly for the Philly Bike Expo then be sure to take in “Bicycle Nomad” Eric Cedeno’s recount of his 2,200 mile journey along the route of The Underground Railroad. The presentation is at 3pm on November 8th and just one of many offerings on the event schedule at the 2014 Philly Bike expo.
  • It seems like everyone is having a sale these days. Timbuk2 is clearing out their warehouse by offer up to 60% off select styles. Hurry though. Quantities are limited and time is running out!
  • Your chance to be Dutch…Sort of. Road Holland Cycling Apparel is looking for brand ambassadors across the USA. So, if you’re active in your cycling community, are social media savvy and believe in the mission and look of the Road Holland brand then contact them HERE.

Friday Roundup – Bicycle Bits & Pieces

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  • Smith Optics celebrates women in actions sports throughout the month of October. In addition SMITH will donate $1 for ever pair of glass sold on Smithoptics.com to First Descents, a non-profit offering young adult cancer fighters and survivors an outdoor adventure experience.
  • Girls ride for FREE for the whole month of October at the Daniel Dhers Action Sports Complex.
  • We’ve heard local upstart brewery Gibbs Hundred could have some cycling-oriented items in the future, so we’re doing our part to help them get off the ground (it doesn’t hurt that they’re only a few blocks from Bikerumor HQ!). Check out their Kickstarter campaign here to help fund the set up of a cask and barrel conditioning room and score some sweet stainless and glass containers from which to drink your favorite beverage. And if you’re local to Greensboro, NC, swing by their new location tonight for a little launch party.
  • Registration has been extended for the Hincapie Gran Fondo. Join George Hincapie and cycling stars of the past, present and future on a challenging ride through upstate South Carolina. 
  • WITHDRAWAL WARNING! Only 10 Days Left for Whistler Mountain Bike Park. Get your runs in while you can.
  • USA Getting Closer! COMMENCAL is opening its subsidiary in Carlsbad, California.
  • A Father-Daughter Cycling Duo is currently riding Cross-Country to Benefit Hope for the Warriors®. Their bike ride will span thousands of miles to raise funds and awareness for service members and their families.
  • Cogs 4 Cancer to celebrate 850km cycle with Royal Hotel Party. After cycling 850km from Ancona Italy, the sixteen riders and their support team will be celebrating their accomplishments at the Royal Hotel Antibes on Saturday 11th October.
  • What goes best with your post-ride latte? Why it’s a Seasonal CLIF Bar of course. Check out the great new flavors: Iced Gingerbread, Spiced Pumpkin Pie and one that I’m sure to love, Pecan Pie.

IB14: GU Goes Tastefully Nude with Reformulated Brew, Whips up Amazing Caramel Macchiato GU

Gu Brew Tastefully nude machiatto (4)

The name of one of the newest flavors in the GU Brew line will surely turn some heads, but it gets the point across. The recently reformulated beverage is all about electrolytes and less about carbs with a new lighter formula. We love that they are not using any artificial sweeteners and instead use a 50:50 ratio of simple to complex carbs. Packing only 70 calories per serving, the drink is more in line with recent thoughts on drinking your electrolytes but eating your calories.

About that Tastefully Nude…

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Physiology and Nutrition: Strategies for Acute Recovery, Part 2

compression tights for recoveryLast month I discussed the nutritional aspects to help recovery from injury and exercise-induced muscle damage. In this Part 2, I’m going to examine the modalities available to facilitate recovery, timing of their use and what’s best for a dude vs. a woman. The purpose of this review is to allow you to recover faster, garner training adaptations a bit quicker; thus allowing smarter training and fitness gains.

As I mentioned, right next door to my office a new niche recovery lounge has opened up (RechargeSportSF.com) attending to the most under-emphasized aspect of training: Recovery. The focus at places like Recharge is to offer bigger ticket items for recovery such as compression boots, water circulating compression for cooling-compression, cold laser therapy, and some EMS (electrical muscle stimulation such as the MarcPro).

A question often asked is why make these available to the general public? Why not just reserve them for the top end professional athletes whose livelihood relies on specific performance outcomes? Primarily because these modalities work and they should be available to everyone who trains hard, works hard, and then has to face the stress of real life (read: kids, job, family, travel, mortgage, Interbike…).

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IB14: GU Pours Some Root Beer, Plus Other Delicious Flavors

IMG_3039.JPGGU is always cooking up new flavors and their newest may be some of the best yet. While they still aren’t offering IPA flavored gels, the other favorite beer gets the nod with their new Root Beer flavor. The caffeinated gel uses all natural flavoring with the same nutrition as other GU gels and 100 calories per serving. Providing another summertime drink favorite in the form of a gel is the new Lemonade Roctane. Again, using natural flavors but with no caffeine.

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Physiology and Nutrition: Strategies for Acute Recovery (Part 1)

crashRight next door to my office a new niche recovery lounge has opened up (RechargeSportSF.com) attending to the most under-emphasized aspect of training: Recovery. There are several types of recovery: the acute phase (the minutes to hours after training or racing), the day to day/week to week recovery, and, as we saw in the TdF, the recovery from traumatic crashes and broken bodies offered up by the precariousness of the peloton. In this article, I will focus on the acute recovery from a crash or surgery and exercise-induced muscle damage. (Part 2 will explore different modalities and optimal timing).

One of the biggest risks of our sport is crashing; the injuries ensuing -from broken collarbones to muscle crush injuries- are coupled with a long, arduous recovery process. It is well known (and most of us have experienced, at some point in our cycling careers) that the first week or two post injury is the hardest, with regard to regaining range of motion/movement and regaining muscle strength-firing patterns.

Injuries and consequent surgery are associated with hormonal and inflammatory stress responses that trigger a rapid muscle loss. In the first two weeks of disuse from injury, 150-400g of muscle mass can be lost from a single immobilized limb; coupled with metabolic changes that reduce the body’s ability to build muscle. Of additional concern is the functional strength loss from disuse; in general, this strength decline is approximately three times the rate of muscle mass loss. This functional strength loss is attributed to alterations in motor unit recruitment and the loss of skeletal calcium and magnesium stores (necessary for muscle contractions).

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Friday Roundup – Bicycle Bits & Pieces

 wind ham world cup mountain bike race and new lift trials

  • As Windham Mountain Ski Resort, NY, is hosting this weekends’ UCI Mountain Bike World Cup, they’re announcing that they will be opening a lift-served mountain bike park for 2015.
  • Registration is now open for the Nov. 1st Bookwalter Binge Charity Gran Fondo sponsored by the Asheville Bicycle Racing Club and benefitting Trips For Kids of WNC.
  • I Bike Daily is now offering cycling tours in the San Francisco Bay area. Multiple distances are available on these fully supported rides.
  • PowerBar has announced two new flavors of it’s PowerBar ProteinPlus bar: Salted Caramel and Peanut Butter Cookie; as well as an improved Chocolate Brownie flavor.
  • The Rapha Summer Sale is on with up to 50% off their cycling gear including some long sleeve items and bags.
  • Looking for a stylish tote bag to carry your bicycle helmet after your commute? Henry Liz will have some offerings available soon.
  • And there’s this: Self Protection On A Cycle - How You May Best Protect Yourself When Attacked By Modern Highwaymen.

Skratch Labs Exercise Hydration Mix gets Natural Jolt with new Matcha + Lemons

skratch labs excercise hydration matcha + lemons caffeine

Sold on the hydrating performance of skratch Labs Exercise Hydration mix but need a little pick me up to get you through your workout?  Then the new Matcha + Lemons flavor might be the perfect answer to your nutrition needs. Adding ground Matcha Green Tea to the mix introduces a small amount of caffeine at 8mg per 8oz  and maintains the electrolyte profile already found in the mix.

Currently shipping to dealers and distributors or available directly from the skratch Labs website, Matcha + Lemons is available in a 20 serving resealable bag for $19.50, or single serving 20 packs for $35. Single servings will also be available at retail for $1.95 each.

Nutrition facts plus ingredients after the break…

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