Tag: endurance addict

Categories
Nutrition Performance Sports Nutrition

STRUCTURED FUELLING – FAILING TO PREPARE IS PREPARING TO FAIL

When it comes down to race preparation athletes are all about the training never the nutrition around it. It is often an after thought. However its not just nutrition in and around the training an athlete should be focussed on its also the daily nutritional intake from waking up all the way to bed time. It plays a vital roll in maintaining an energy balance, supporting the recovery process, and keeping that immune system in check.

A few weeks ago, I participated in my first race after many years in hibernation due to ongoing commitments which never afforded me the time to put in the proper preparation. But when I decide to race it’s really a test of my consistent training and I don’t race for fun. I set a goal and stick to it. This time I went for Ironman 70.3 Tiberius with the single goal of getting a category podium to qualify for world champs. I knew what I needed to do from a numbers perspective to hit the target. But aside from training numbers the nutrition had to be spot on to support the effort. Over and above the actual training my age being a tender 51 meant recovery between sessions is more challenging and so dietary changes were needed to support the increases in volume and intensity. I wont dive into the daily nutrition in this blog as its quite detailed. I will leave that for another day. The purpose of this blog is to explain the approach to race day nutrition and how I properly prepared for it. Hopefully you can take away something and use it towards your big day.

WHEN DO YOU START?
Kicking off a race day nutrition plan needs to be tried and tested in training as much as you can. This needs to start many months before the actual race. In my case it was 10 months prior to race day. A fuelling plan needs to be properly structured, and tried, tested and stuck to like glue on race day.

FIRST STEPS
The first step you need to make is to think about the disciplines of swim bike and run and in your mind put a picture together of how you want to fuel each of those three.



-SWIM

Swimming being the first discipline means a pre-race meal and possible top ups on route to the start. In my case I decided to use 32Gi Pre-Race Meal as my pre-race fuel and because it such an important part of race day I consumed it prior to all my long and hard sessions. I also ensured I consumed it prior to most of my swims to ensure my digestive system was comfortable throughout. The serving sizes varied depending on how long before a training session I consumed it.

– BIKE
Generally this is the longest leg of a triathlon and the fuelling required to hold an effort for hours means a good fuelling plan that is simple and convenient while on the go.

Often cyclists complicate bike feeding, and this is something I like to keep as simple as possible. The way to determine intake on the bike is to understand a few very important things.

1.First is how long are you planning on riding for?

2.How many calories you are wanting to take in hourly (carbs only or carbs + protein)

3.How much fluid are you planning on consuming hourly for hydration purposes (this is weather and temperature dependant with heat and or humidity which can increase fluid loss)

In my case I pegged the bike to 2h30 as a pretty good estimate based on testing and in my case I went with around 280Kcals per an hour which equates to 70gram carbohydrates per an hour. Race weight is +-66kg placing me at over 1gram carbs per kg of body weight. However, I opted to go with 32Gi Race Pro which is a carbohydrate rich drink with a protein portion. I find protein intake during a long event keeps me stable and it can mitigate the onset of gluconeogenesis which can trigger muscle fatigue. 32Gi Race Pro is a single source feed so for me it was a simple uncomplicated feed and nothing else was needed from an energy perspective. I went with the mocha flavour due to it containing caffeine. I enjoy racing on caffeine. I decided to use a 600ml bottle and test the concentrate. This meant 10 scoops of Race Pro in the bottle for a 2.5hr ride. Aside from energy we need to also think about fluid intake to remain hydrated. By placing 10 scoops of Race Pro in a 600ml bottle that has turned the drink into a hypertonic solution which will provide energy, but it is not possible to hydrate. So, to manage this I placed an 800ml bottle of 32Gi Hydrate on the bike for hydration purposes. Optimal hydration is around 80% of lost fluid in the form of sweat. How do I know this number? I weigh myself before and after training sessions to determin weight loss which equates to fluid loss. During testing all went very well and I found my digestive system tolerated everything very well. The way I fed was alternating sips of energy and hydration spaced around 10min apart meaning Race Pro intake 3 times per an hour with fluid intake in between as needed. As we moved towards much hotter weather I realised that my fluid intake was not sufficient and that my sodium intake needed to be upped a little more. This led to a slight modification. Instead of 10 scoops in the 600ml bottle I placed 4 scoops in there to keep the solution isotonic (hydrates and provides energy with a more even pull through) and then I used a soft 300ml squeeze bottle which I placed the concentrate in, and carried that in my suite pocket for easy access. I then increased my Hydrate intake to 1.5 tablets in the hydration bottle so that I could get in around +-750mg sodium per an hour.
This worked amazingly well and on all training rides energy levels as well digestive comfort was spot on. I just needed to do one more test and this was on a 90km simulation which I did around 6 weeks out from race day. I woke up ate my 32Gi Pre-Race Meal as planned, pre-hydrated a little and then went out for a hard effort on the bike with my set fuelling strategy. I completed the course in 2h27 and the fuelling was perfect. These kind of tests demonstrate not just the level of fitness you at but more importantly the fuel required to achieve that effort was correct. It takes the stress off having to worry about any changes or adjustments. When it works bank it and take it to race day with a smile.

Run
The run leg is often where athletes can make or break their race, and this is determined by how well they fuelled on the bike leg and then how they continue to fuel through the run leg. A lot of triathletes test their fuelling on the bike and that is all then very often decide to rely on the course fuel for the rest of their race. I advocate never to rely on race course nutrition. You just do not know what you are getting from a dilution factor and that everything will go smoothly on the day. At Ironman Tiberius which was also Middle Eastern Championships 32Gi was the official nutrition partner. I remember going down the run course and being offered 32Gi products at the aid station by an athlete volunteering who knew me well. I refused the feed and kept going. He was a little in shock that I didn’t take my own fuel off the course. I explained to him afterwards when you go to battle take your own weapons that way you know they will work. The run course fuel was not my chosen fuel in training. My Run fuel was simple another soft squeeze bottles this time a 250ml hydra pack with a 32Gi Race Pro concentrate. All I needed in addition was water on the course and nothing else. Again, during training, I would run with the pack in my tri suite to get used to the feel and to ensure it worked well for me. I also did testers using longer harder efforts or brick sessions to test the nutrition worked well. Once I had tested dozens of times and was confident in the fuelling, I banked it.

ADDITIONAL CONSIDERATIONS
The one thing I have not spoke about which is vital in any triathlon is always to be prepared for anything. In this case often full distances allow special need bags for those that want some insurance. In my case the transition zone becomes very important.
On race morning I place two extra bottles in the bike and run bags one is a hydration bottle which is just water and 32Gi Hydrate and the other is a 250ml bottle of Race Pro with some 32Gi G-Shot’s (caffeine shots). These bottles are there in case I need to top up on energy or hydrate between the different legs of the race. The caffeine is something I take in prior to the race start and a just in case between legs.  

In my case our event started way over an hour after transition closed and I needed to use the time wisely to keep myself topped up. I sipped on Race Pro prior to the start of the event.

PLANNED NUTRITION
Below is exactly what went to the race course

WHAT ACTUALLY HAPPENED
As they say if you fail to prepare then prepare to fail. As much as we watched the weather and had an idea of conditions, race day threw us a nice curve ball. At 4am the rain came down and a hard the wind picked up. This was going to be a tough day out for most of the field. The cooler conditions and the rain made for slight changes in my nutritional strategy. What happens when temps drop is fluid loss is not as high and so I dropped my sodium down to +-500mg an hour instead of the 750mg planned. I also decided to start the feed from the concentrated squeeze bottle in order to allow the body to hit peak temperatures to keep fluid intake nominal and not over do it early on. Later when my fluid loss was slightly higher I would switch to more fluid with the small Race Pro bottle in the bottle cage. Minor adjustments to an already tried and tested plan.

THE END RESULT
Physically it wasn’t my best day out due to a number of reasons but I am never one for excuses and regardless we soldier on. Regardless of how I felt my race times were in line for a tough day out. The nutrition was perfect down to the red carpet and I never felt any discomfort or lack of energy.

Although I wanted the top step I had to settle for second place. My podium goal achieved and that is what I set out to do from the day I decided to enter the race.

The point of this blog is really to stress the importance of proper structure not just in training but in the nutrition in and around the training. There is no ways you can reach your true potential or push any hard efforts without a tried and tested nutrition and hydration strategy.

Below is a how I structured my race day nutrition. I know some of you have never truly given the nutrition much in-depth thought and many just thumb suck their way through. But you ask any professional or elite athlete about their intake during an event they will break it down into the finest of details because they know it’s the difference between a win a loss and a hard or smoother day out.

Hopefully you learned something from this approach above and will give your nutrition some proper thought before your big day.

Yours in health always

M

Categories
Health

HARDEN YOUR HEALTH

The last few weeks has seen global efforts to thwart COVID-19 the latest Corona virus strain which is creating momentum worldwide with escalating infection rates. Over the last few days we as athletes have also seen the postponement and cancellation of some major sporting events which as hard a pill as it is to swallow , but its definitely the correct course of action to reduce high a infection risk. Plenty of training and racing goals have been thrown a curve ball and these goal posts have had to be shifted. Personally right now I feel the focus should be on our health and ensuring we are not just responsible for ourselves but for those around us.

The training for us all should continue as we do not just do this for finish line medals and kudos. For most of us it’s a lifestyle and yes racing motivates us to train. However right now we have a much more important motivating factor which should keep us on our toes and that my friends is health. As we stand without a treatment for this virus our only course of action is to boost our own immune systems and make sure that we are in excellent condition to be able to fight off any infection that comes our way.

Training and racing especially as intensity and volumes increase so does immune system suppression which makes us far more susceptible to infection and illness. In line with a real war we are just about to face, I decided to put together a short guide of how we as athletes can strengthen our health and boost our immune systems to be able to navigate this next part of our journey.

WHAT IS YOUR CURRENT HEALTH STATUS
Starting with the basics, it’s always best to get a proper snapshot of your health first. How can you hope to strengthen your immune system if you have an underlying condition? In my line of work I come across many athletes with underlying conditions such as anaemia, insufficient vitamin levels, improper organ function or underlying infections and inflammation. If you have an underlying condition and do not know about it then you basically starting on the back foot and this needs to be addressed first.

What should you do?
A full medical with a nice batch of basic bloods & some additional vitamin and mineral testing to make sure everything is in good order. Remember as an athlete you place your body under stress and if certain levels are on the low end its highly likely that you will reduce them further and impact your health. Vitamin drips in my view are a complete waste of time without understanding exactly what you are treating. There is something called excessive vitamin and mineral dosing and in some cases this can be highly toxic to the body. My advice is to see a medical professional and get it done properly without playing a guessing game. I wrote in a previous blog called Blood’s don’t Lie you can check it out by clicking here.

LISTEN TO YOUR MESSAGES
Once you get the results from your physician its best to discuss them with him or her and make sure everything is in line. Remember you are an athlete not a couch potato. So make sure the physician understands that because some might say your levels are normal. However that is the general population norm. You want to rather be on the upper end of the spectrum not on the lower end due to the amount of stress the body goes through daily. If you do have an underlying condition you have to address it. Athletes are so good at ignoring issues when it comes to injury and illness. Don’t ignore them and adhere to proper medical advice.

NUTRITION
Proper nutrition is absolutely the health fuel for your engine. Healthy nutrition allows the body to fortify and strengthen itself against illness and disease as well as ensure our energy system is kept up at all times. When we make bad food choices we place additional stresses on the body and in times of need when we should be our strongest to fight off foreign invaders this should be kept to a bare minimum. After all our own natural defences are all we have and we need to make sure that they are fortified. Eat nutrient dense meals with plenty of vegetables and fruit and ensure that you are eating properly for your unique needs. As an athlete ensure your calorie intake is not an excessive deficit so that the body gets sufficient nutrients to help with restoration and repair. Carbohydrates often get a bad rap however when it comes down to endurance sport carbohydrates are your fuel king and when it comes to recovery there is nothing that will get your fuel tank recovered quicker than carbs. Remember carbohydrates can come in healthy forms such as fruits and vegetables which are high in anti-oxidants and free radical fighting nutrients. Eat with intent and insure that whatever goes into your mouth has a purpose for strengthening your body.

TRAINING
It’s a scientific fact that exercise boosts the body’s ability to fight off infection and illness. However, one should not over do it. Endurance athletes tend to place huge stresses on the body with intense bouts of volume training. This will certainly place the immune system at risk. Over-training places any athlete at risk to infection. Rather stagger your sessions properly, reduce intensity ratios and volumes and allow the body to fortify itself without over stressing it. With most events now cancelled or postponed do yourself a favour and switch your focus to health especially in these trying times. Get outdoors more and limit your visits to the gyms in order to protect yourself more from infection risk. Most importantly just keep on going.

SUPPLEMENTATION
Alongside a healthy eating regime supplementation can play a beneficial role. I mentioned earlier blood tests can show where there are areas of deficiency and those can be addressed. Right now though our focus is on immune system strengthening and there are a number of supplements which have been shown to aid immunity.

Vitamin C
Its amazing how Vitamin C is at the top of most people’s lists when it comes to immune boosting. However it is not really the king on the list. It is an antioxidant which helps fortify and reduce inflammation however its over estimated by a large amount due to massive ongoing marketing in the supplements sector.

Vitamin D
If someone asks me what to take for immune system strength I will always advocate vitamin D as one of the best immune system defences. Vitamin D can improve immune system responses and a deficiency in vitamin D is associated with increased susceptibility to infection. Research suggests that vitamin D can help reduce the risk of respiratory infections, including colds and flu especially among people who don’t get enough of the vitamin from diet or exposure to sunlight which is most of the population. Athletes tend to train in the early morning hours and many also indoors which limits exposure to sunlight and then again sun creams further limit the body from it. It is worth dosing with vitamin D and a simple blood test.

Wellmune®
This is something you have probably never heard of but it is the bomb. Wellmune®  is a leading natural yeast beta glucan clinically proven to help strengthen your immune system. In a clinical study, marathoners taking Wellmune® for four weeks experienced a 40% reduction in upper respiratory tract infection symptoms. Wellmune® primes immune cells helping them find and kill foreign invaders.Where can you get this ingredient. 32Gi’s new plant based pure protein being launched this week contains the correct dosage of Wellmune® to ensure your immune system is properly fortified. A medically backed natural supplement is absolutely worth taking.

32Gi’s NEW Immune Boosting Pure Protein

Zinc
I think zinc is an awesome mineral . It does help the immune system fight off invading bacteria and viruses and worth dosing to keep immunity up nicely as well as it being good for the skin.

Elderberry
Elderberry is packed with antioxidants and vitamins that may boost your immune system. It can aid the reduction of inflammation, lower stress levels and help protect the heart. It is often advocated in the prevention and ease of cold and flu symptoms.

Probiotics
Probiotics are there to keep the gut healthy and to ensure the immune system functions well. Taken from a peer reviewed research publication it states that probiotics can also modulate the immune system, enhancing the body’s innate immunity. This modulating effect helps alleviate excessive inflammation in the gut, thereby boosting immune function. We know that health gut bacteria is important for proper health and immune system function and there is no harm in dosing with probiotics on a daily basis.

In short there are many avenues we can try to help fortify and improve our immune system function and health. Not all vitamins and minerals have been researched to such an extent that they are conclusively providing the best benefit. We are after all unique and what works for one individual may not work for another. One thing we do know and that is proven, is that proper healthy nutrition, plenty of good sleep and exercise goes a long way to ensure that our body’s remain physically strong and healthy to weather the storms.

all the best

M

Mark Wolff is a certified exercise & sports nutritionist, endurance nutrition and physiology expert with over 20 years experience. An endurance multi-sport athlete with a running, triathlon, mountain biking and weight lifting background, he works extensively with professional and amateur athletes in a variety of sports disciplines as well as those just wanting to change their lifestyles. He firmly believes that a person can only reach their full potential when their health and nutrition is given the proper focus. Mark’s focus on nutrition and physiology is not just on training and racing, but he places major emphasis on recovery, immune system health, emotional stability, stress management and performance. Mark is co-founder of 32Gi, a sports nutrition company, focused mainly on health and endurance nutrition. He is also co-founder of Rapid Recover focused on pneumatic compression equipment to improve circulation for recovery, rehabilitation and health.


Categories
Nutrition

CHANGING THE GAME

I figured with all the hype surrounding the Netflix launch of The Game Changers to my controversial post last week which got praises and shots from quite a few, intentionally I might add. I decided to put my views into a proper perspective to clear up any confusion and put this topic to rest.

If anyone had ever suggested to me 10 to 20 years ago that I would be vegan or completely plant-based I would have laughed it off and put the idea down immediately. Why?

But I love my meat and diary…

Firstly, I loved my meat and dairy and secondly, being an endurance athlete but coming from a strength background would have been against everything I was every taught or learned from a nutrition perspective.

Muscle mass equalled protein which equated to meat. Believe me in my twenties I could easily walk into Scrooges Diner and take on the “Big Challenge”. It was to eat a 42 oz steak, drink a quart of beer or coke, and consume a plate of chips all in under an hour. They gave you a free t-shirt for completing the challenge.

One day I walked in there and my mates set up another challenge for me. Take on a double Scrooges Challenge. I completed the first in 17 minutes, and the second was done in another 18 minutes.

Basically 48 oz of steak, 2 quart of beer, and two plates of chips downed in 45 minutes flat. That was “The Fitness Freak” 28 years ago.

If anyone ever toyed with idea of plant-based, vegan or anything close to it there was absolutely no chance I would have given it a second of a thought. It was completely cast aside as absolutely ridiculous.

When your lifestyle catches up with you

My weight lifting years were a lot about strength and muscle mass gain. However at the same time all the heavy lifting, the long hours of working and poor nutrition eventually took its toll on me.

At age 26 I contracted an illness which knocked me down for months. Not only did it hit me hard, it kept reoccurring year after year. Here I was a strong muscular conditioning expert, yet I could not get out of bed to even make it the bathroom. I had a high fever that lasted for weeks on end, chronic fatigue, and in a world of hurt.

The doctors had absolutely no idea what was going on and I was subject to a daily dose of blood tests, ultra sounds, liver biopsies and possibly anything you can think of. The doctors were completely at a loss.

I couldn’t let this go on. I had come to the sad realization that I had gotten away for years with unhealthy food, work stress, lack of sleep and heavy weights which eventually caused my elastic band to snap. I was afraid, very afraid.

The pinnacle of change in my life

My daughter was only a year old at the time and I was worried how would I be able to be healthy and ensure I could care for and provide. I decided to accept my illness. It’s the greatest thing you can do, because without acceptance you cannot move ahead. You just remain trapped in a world of hurt and pain.

My eventual diagnosed was a viral infection that I had picked up from my daughter, which in normal cases doesn’t wreak as much havoc as it did. I only had myself to blame. I led a less than stellar lifestyle and this was a BIG wake-up call.

To make matters worse, this illness wasn’t ever going to disappear. It had triggered an autoimmune response and regardless of most people developing antibodies to keep it at bay, my body decided during certain times to give into to it and I experienced a few more years of big attacks.

BUT this was the pinnacle of change in my life. I was NOT going to accept this and I was going to find a way of keeping myself strong and the illness away. 

I became an expert of my own body

Nutrition, physiology, anatomy, lifestyle and exercise. I studied, I investigated, I made big changes and I started to become such an expert of the human body with regard to nutrition, exercise, endurance, fitness, health, illness, injury and weight-loss.

But that’s not all, I managed to take all of this and turn it into a lifestyle. A blueprint for a healthy life and creating longevity. The main areas I focused on was of course nutrition, sleep and training.

We all mostly train, we all eat, and sleep. So what is meant by this?

I had to find the exact nutrition my body required for me. The right amount of sleep to ensure lowered stress levels and recovery. AND of course ensuring that I understood exactly the kind of training was needed and how much of it to ensure performance and immune system strength, but not too much to cause the opposite effect.

Putting the pieces together to achieve success

I studied in-depth physiology, nutrition, endurance and strength principles. I studied and worked with some of the greatest minds in these fields to ensure that I became an expert. So that I could empower not just myself, but also to be able to guide others. After all, nothing is more important than ones health. Without it life cannot be lived to its full extent (Read my blog on the Fork in the Road).

I managed to lean out, 46 kilograms leaner! Not by becoming a vegan but by using my knowledge to clean up my eating, training and sleeping. I managed to suppress this re-occurring illness for 9 years. However in 2012 it reared its ugly head just before the last leg of a triathlon series.

I will never forget that day. I had been racing nicely and sitting there ready to snap up a podium step, all I needed was a solid finish on the last race. However on the day I was flat and my energy levels were just not there. I thought it was a cold but it was way more than that and the next few days it reared its ugly head. I was very ill and no doctor could figure it out.

Going back to the Drawing Board

I was back to the drawing board. What could I change what would get me back in control of my health again. At that stage I consulted with some immunologists who ran a batch of bloods and started cycling me on and off courses of antibiotics and tetracycline to kill what they had discovered. Twenty two courses in total to be honest over many months.

At the same time I placed myself on a ketogenic diet and was so serious about it that I made sure to run daily blood tests on myself to ensure I was remaining in a state of ketosis.

I figured if this bug thrived on carbs then I was going to give it the opposite. The war was real and after nine months the illness subsided and I could start training again.

I came back to good health and started competing again at a decent level, but every few months I sort of dipped back into illness. Then came out again with shorter infection periods. It took about 18 months to realise that the keto diet was too inflammatory. With my training volumes and intensity my recovery was not the best and it was weakening my immune system.

I decided to go back to a higher carbohydrate diet. Within a few weeks I felt the benefits again, especially on the energy and recovery side. It did not mean I was not fat efficient, I just focussed on carbohydrate periodization which worked very well.

So here I was with all the correct macronutrients which were definitely working in my favour but I still was not on top of my game where my health was concerned and I knew I could still improve.

My secret to going Vegan

So I decided to start with a slow process of elimination and see where it took me. The first to go was meat which left me with a wide variety of enjoyable “healthy foods”. Then with more tweaking and research I dropped the chicken leaving me classified as “Lacto-ovo vegetarian”.

I felt great if not much better than I had in years, but I still believe that one should never settle for great if you can go way beyond that. I then cut fish, hanging on to just eggs and dairy. I went for ethically sourcing eggs and dairy but its very limited in South Africa, here I am based. What you find in the FMCG chain stores is not genuinely free range or organic for that matter.

Then the big moment came cutting dairy. I was never a big dairy eater but I did enjoy a greek yogurt now and then. It was a big move for me and I held onto the eggs purely for a source of B12, and as an easy source of protein.

The Benefits of going Plant-Based

This process had now taken me to a round two years without so much as a cold or any medication. Without actually realizing it my immune system was way stronger and it only showed over time.

Training adaptations were better and my body fat dropped even more, getting me to a weight lighter than at my school graduation. I was feeling healthier & stronger and my ability to recover was definitely way better than it had been in years.

Being an “Ovo-vegetarian” I kept to a minimum and started to experiment more with plant-based proteins. I kept running blood tests to ensure my engine was strong and that I had no deficiencies. Eventually I dropped the eggs and went completely plant-based.

I was nervous as I wasn’t sure how my iron levels, B12 levels etc. would remain sufficient to ensure I could perform at my best and stay healthy. However bloods do not lie (check out my blog Bloods don’t Lie) but my levels were stellar. The best they had been in years.

Do I need to supplement?

Yes I do. But I was supplementing even when I was eating meat so the change did not make matters worse, in actual fact my iron levels had improved.

Did my B12 levels drop? Actually that is the surprising part, I analyzed my bloods from when I was eating animal sourced proteins and to be honest my B12 levels are better now than they were then. Across the board and closer to 50 years of age I feel way better now than I was in my 20’s and 30’s.

The best part of all no major lingering illness for years. Was this a “Game Changer” for me. Absolutely.

Am I telling everyone to go in the plant-based direction? Definitely NOT!

Important Health Elements

What I do need to state is the following. Firstly, I think it’s important to figure out what works best for an individual. Nutrition is unique to each person. One needs to make sure whatever they are eating is right for their health, performance and enjoyment. But that does not mean being set in our ways is the best. Sometimes experimentation and change is a good thing to see where it takes you.

Secondly, I am not an anti-animal food based activist BUT my biggest gripe is actually the source of the animal-based products. It’s a fact that most farmed animals, at least where I live, are grain fed, antibiotic and protein hormone loaded.

This means whatever you are eating from that source is highly inflammatory and increases the risk of disease way more. It’s a fact that research has been done on farmed animal meat.

It’s been found to be excessively high in omega 6 inflammatory fats and contains virtually no omega 3, vitamins, minerals nor levels of conjugated linoleic acid. This means high cardiovascular and disease risk. So yes big meat eaters when sourced from the normal farming methods are not great at all for your health.

Endothelial Dysfunction

As for endothelial function, as shown in The Game Changers when eating animal-based products, plant-based foods have shown to have an extremely positive benefit on it. AND In the lowering of risks such as CVD, Blood Pressure etc. that’s not new to medicine or science, but maybe to some it was an eye opener and something new. Of course one could still follow a 80/20 clean plant / clean animal derived food source and reap the benefits.

Things you need to consider

I think the things one needs to consider are fruits and vegetables. They provide you with a high level of antioxidants, vitamins and minerals ,so yes they should be eaten in abundance. Yes animals provide protein as well as other beneficial support such as collagen, omega 3 (in decent sourced options) but these can be sourced in plants as well. Believe me protein can easily be derived from plant-based sources.

I hear a lot of people commenting on what is sprayed on the outside of plants is more hazardous than eating farmed meat. But it’s actually pretty easily washed off with certain organic sprays, and there are hard exterior fruit and vegetable options.

The problem with animals is there is no washing off what they are fed. In the words of Dr Mark Hayman “You are what the animal you eat, eats” and that is the plain truth, whether dairy or meat the problem is the source.


Following a PAGAN type of diet PaleoVegan (Check out Dr Mark Hayman’s WTF Should I Eat, book) top sourced animal derived foods with a higher amount of plant-based foods is absolutely fine. As long as you feel it works for you.

Remember one thing when it comes to nutrition even if it’s working well it’s still a journey, and constant changes, experimentation, tweaking and modifications to any diet will keep you progressing from strength to strength. So experiment and play with the food see what works best for you.

I run bloods on myself every 3-4 months. They are a true reflection of my health as well as how often I am sick, how energetic I am, and of course analyzing emotional stability and happiness.

Plant-Based Protein Pancakes

I often get asked if plant-based works for me. I never would have said this would have been my path of nutrition in life, but then again I followed what worked well for me. I was never afraid to be controversial, challenge and make the changes. It has certainly been a Game Changer for me..

Your in Healthy Living,

M.

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Mark Wolff is a certified exercise & sports nutritionist, endurance nutrition and physiology expert with over 20 years experience. An endurance multi-sport athlete with a running, triathlon, mountain biking and weight lifting background, he works extensively with professional and amateur athletes in a variety of sports disciplines as well as those just wanting to change their lifestyles. He firmly believes that a person can only reach their full potential when their health and nutrition is given the proper focus. Mark’s focus on nutrition and physiology is not just on training and racing, but he places major emphasis on recovery, immune system health, emotional stability, stress management and performance. Mark is co-founder of 32Gi, a sports nutrition company, focused mainly on health and endurance nutrition. He is also co-founder of Rapid Recover focused on pneumatic compression equipment to improve circulation for recovery and health

Categories
Health Nutrition Training

BLOODS DON’T LIE

When it comes to endurance sports performance and health we have all been exposed to the endless attempts to find the biggest gains in improving oneself. Most athletes that approach me are looking for an improvement in performance however my biggest concern is first health. I have always said that when we place our bodies under stress its important to make sure that the body can withstand the stress. If there is an underlying condition which the athlete is not aware of the consequences can be damaging if not life threatening.

As an endurance athlete and of course a human being nothing is more paramount than my health. When it comes to the human body the more you know about your own body the far better empowered you are to make the correct decisions when it comes down to it. I am sure most of you have heard about the term biological passport. This is used to monitor elite athletes in which profiles of biological markers of doping and results of doping tests are collated over a period of time. I have my own biological passport. I have 12 years of blood markers ranging from a wide variety of testing over time. However my passport is a biological health passport not a doping passport. I use this as a baseline for a range of different markers to ensure my body is in optimal condition to be placed under stress and to be able to perform at its peak when it comes down to it. As a sports nutritionist and physiology expert there is nothing more satisfying than getting blood results finding the anomalies and then using either treatment, nutrition or supplementation to correct them and get them back into line or even fortify them. However it goes much further than this. A general doctor will look at a range of bloods which are considered to be in the “healthy” range and give you the nod. I don’t do that I look at the bloods from an athlete perspective knowing that the individual is placing the body under a huge amount of stress whether it be an ultra distance marathon or triathlon. “Healthy” ranges are just not always good enough and in endurance sport tiny deficiencies or changes can equate to feeling flat or being able to really put down the hammer down and sustain it. Bloods don’t lie they will tell a story and guide a person in the right direction. Last year an elite athlete that approached me for assistance gave me the title “the legal doper”. I wasn’t sure how to take that as the word doping has many negative connotations associated with it. But on further thought I decided that to be able to legally enhance the human body is definitely the route to go as that has a big focus on health not just performance.

So my question to you all is do you have a snap shot of your health?  By that I mean a full set of bloods and the peace of mind that you are in good working order. Secondly once the doctor tells you that you are in good working order has he or she taken into account your active lifestyle. You are not a couch potato but a Ferrari engine and there is a big difference in requirements especially when it comes down to fuelling. Haematology is a fascinating pathway where hundreds of thousands of different chemical reactions and responses happen each day to what the body is going through. I would want to make sure that what is happening inside is life extending, performance enhancing and not destructive.

I have pulled up some bloods below just to deep dive a little and explain how some dietary and supplemental changes have made a huge difference in not just mine but other athletes lives.

Below shows an endocrinology profile of an athlete where I specifically requested  folate serum, red cell as well as vitamin D. 6 months prior to this test the results were not good. Vitamin D levels were sitting at 32, which by all means is healthy according to the medical spectrum and the folate levels were a lot lower. Vitamin D is actually the one vitamin that is scientifically and medically proven to strengthen the immune system. Its also the precursor to calcium absorption which means if you are an athlete you definitely do not want it to be on the low end at all. A very strong 5000iu D3 supplement pulled it up to 54 from 32 in 6 months and then the dose was dropped down to a D3 every 3 days at which stage the levels climbed further to 60. That is nearly double where it was before.

Noticeable differences in the athlete were not even such as a cold or illness in a two year period whereas prior to this at least 2-3 antibiotic courses a year. In addition there was a drop in shin splint pain until eventually it dissipated completely and never returned. Susceptibility to stress fractures had been reduced however I do need to mention in conjunction with the D3 a good calcium was also prescribed.

Below shows the increase from 54 – 60 at which stage we toned down the Vitamin D supplementation.
Its interesting to note this is an athlete who spends a lot of time outdoors and so the thought of sunshine providing Vit D although somewhat true is not always about exposure but about creation.

Below shows an athletes iron profile. It is in the normal range but again this is a serious athlete putting in many hours of training in a week. The feelings of fatigue that he experienced can sometimes be due to what we call athletes anaemia.  I felt the levels were too low although within the normal range so supplementation was brought into the picture.

Below shows the Iron supplementation over a 3 month period pushing the levels up nicely. I need to mention this athlete is a ovo-vegetarian although levels came up nicely the supplementation continued with a drop down to one tablet every 3 days to keep them topped up. The athlete noticed increased energy, better recovery and performance benefits.

No elite athlete wants to see the below especially when aiming for a top position in a race. Low red cell, low haematocrit is not a desirable result especially knowing that you are limiting your haemoglobin production and this is so crucial for muscle and organ function. The last thing you want is limiting it especially if you are an athlete. You can also see that the iron is low and understanding haematology you should know that red blood cell, haemoglobin and iron are all interlinked.  The below shows low transferrin levels which can relate to iron binding capacity. The athlete did not have sufficient blood in the diet. Taking a look at the individuals lifestyle we discover an over trained athlete under nourished meaning absolutely poor nutrition to support the exercise volume and intensity. Multiple menstrual cycles in a month led to more blood loss than normal and major changes needed to be made to the diet to correct this.  Again Vitamin D levels could come up nicely especially since this was an athlete that suffered from numerous bone related injuries which could be a direct result of nutrient deficiency.

Below is another female athlete with dedicated 6-7 days of training combining 70-100km run weeks with strength training. Waking up daily feeling faint, dizzy and often bouts of nausea until the day she fainted and hit her head on the treadmill. The below shows clearly an iron deficiency as the cause. The inability to feel energetic, wake up fresh and be able to train with a smile on your face is not the way one would want t be feeling each day. Dragging yourself through life from day to day is terrible. It took so many weeks to convince her to get bloods done and with all the delays it set a domino affect into play leaving her to do them out of desperation. Prevention is always better than cure.

The below was sent to me after a blood test by a concerned athlete. After questioning the timing of the blood test the cause was clear that the athlete gave the blood in a completely dehydrated state. It was after a hard long run in the heat, followed by a oats breakfast and cup of coffee. This is an athlete that usually trains fasted and on that particular day he noted he felt very thirsty and battled through the heat. Then went for bloods. Pick your blood test days carefully you don’t want to skew the results.

 

I can bring up hundreds of blood results over the years where each will tell a different story. Sometimes the biggest percentage gains in sports performance need to actually start with the health aspect and only once that is solid then one can move to the next level which is proper tweaking of nutrition and natural supplementation to gain a little more. There are no quick fixes and most people I come into contact with tell me about all the wonderful and weird supplements they take to give them the edge. They have absolutely no idea what they are talking about because what they could be taking might be doing exactly the opposite and hurting their health. Know your status first then we can talk.

In conclusion, as an active person start your biological health passport, get tested fairly regularly and get an idea of your health status over time. Anomalies might come and go but at least if you have a history of what is going on inside your body you will be in a much better position to manage the risks as well as improve your health and performance goals.

 

Take care

all the best

M

Mark Wolff is a certified exercise & sports nutritionist, endurance nutrition and physiology expert with over 20 years experience. An endurance multi-sport athlete with a running, triathlon, mountain biking and weight lifting background, he works extensively with professional and amateur athletes in a variety of sports disciplines as well as those just wanting to change their lifestyles. He firmly believes that a person can only reach their full potential when their health and nutrition is given the proper focus. Mark’s focus on nutrition and physiology is not just on training and racing, but he places major emphasis on recovery, immune system health, emotional stability, stress management and performance. Mark is co-founder of 32Gi, a sports nutrition company, focused mainly on health and endurance nutrition. He is also co-founder of Rapid Recover focussed on pneumatic compression equipment to improve circulation for recovery and health.