http://www.powerbar.com:80/blog/trish.aspx Lastest Blog By trish en http://www.powerbar.com:80/post/trish/10973/American_College_of_Sports_Medicine_Conference,_Denver.aspx 6/2/2011
Stop by the PowerBar Booth and say hi! We have some great give-a ways!

Presentation		Session
357 — Bringing a Sports Nutrition Product to Market — Intersection of Business and Science	Trent Stellingwerff, Nestle Research Center, Lausanne, Switzerland	Current Issue E-05. Athletes and Supplements: Perspectives from Industry, Academia and the Real World Friday, June 3, 2011 8:00–10:00 AM
949 – Effects Of Leucine-Enriched Protein Supplementation On Subsequent Performance And Metabolism Following High-Intensity Cycling	Andre R. Nelson(1), Stuart M. Phillips, FACSM(2), Trent Stellingwerff(3), Stephen Bruce(3), Isabelle Breton(3), Anita Thorimbert(3), Philipe A. Guy(3), Jim Clarke(1), Suzanne Broadbent(4), David S. Rowlands(1). 1 Massey University, Wellington, New Zealand. 2 McMaster University, Hamilton, ON, Canada. 3 Nestle Research Center, Lausanne, Switzerland. 4 Victoria University, Melbourne, Australia. Email: andre.nelson@gmail.com	Free Communication/Slide D-61. Protein and Amino Acid Metabolism Thursday, June 2, 2011 3:15–5:15 PM
2248/ 125 — Nutrient and Fluid Intake and Gastrointestinal Problems during Prolonged Endurance Events	Asker E. Jeukendrup, FACSM(1), Beaten Pfeiffer(1), Adrian Hodgson(1), Rebecca Randell(1), Klaus Poettgen(2), Peter Res(3), Trent Stellingwerff(4). 1 University of Birmingham, Birmingham, United Kingdom. 2 BAD Gesundheitsvorsorge und Sicherheitstechnik GmbH, Damstadt, Germany. 3 Maastricht University, Maastricht, Netherlands. 4 Nestle Research Center, Lausanne, Switzerland. Email: a.e.jeukendrup@bham.ac.uk	Free Communication/Poster D-30. Macronutrient Metabolism II — Carbohydrates Thursday, June 2, 2011 1:00–6:00 PM
528 — Presenter	Trent Stellingwerff. Nestle Research Center, Lausanne, Switzerland.	Tutorial Lecture G-46. Efficacy of Buffers on High-Intensity Performance and Training Adaptation Saturday, June 4, 2011 10:10–11:00 AM
951— Protein Nutrition Following Endurance Exercise Regulates The Metabolic-mitochondrial Transcriptome In Skeletal Muscle	David S. Rowlands(1), Jasmine S. Thomson(1), Brian W. Timmons(1), Frederic Raymond(2), Andreas Fuerholz(2), Robert Mansourian(2), Marie-Camille Zawhlen(2), Sylviane Metairon(2), Trent Stellingwerff(2), Martin Kussman(2), Mark A. Tarnopolsky, FACSM(3). 1 Massey University, Wellington, New Zealand. 2 Nestlé Research Centre, Lausanne, Switzerland. 3 McMaster University Medical Center, Hamilton, ON, Canada. Email: d.s.rowlands@massey.ac.nz	Free Communication/Slide D-61. Protein and Amino Acid Metabolism Thursday, June 2, 2011 3:15–5:15 PM
2224/ 101 — The Effect Of Slow-release ß-alanine Tablets On Absorption Kinetics And Paresthesia	Jacques Décombaz, Maurice Beaumont, Jacques Vuichoud, Florilène Bouisset, Marc Enslen, Trent Stellingwerff.Nestle Research Center, Lausanne, Switzerland.	Free Communication/Poster D-29 Macronutrient Metabolism I — Protein and Amino Acids Thursday, June 2, 2011 1:00 - 6:00 PM
950 — Timing Of Post-exercise Protein Ingestion Alters Anabolic Signaling During Prolonged Recovery	Jose L. Areta(1), Louise M. Burke, FACSM(2), Nikki Jeacocke(2), Megan L. Ross(2), Elizabeth M. Broad(3), Stuart M. Phillips, FACSM(4), Daniel R. Moore(5), Trent Stellingwerff(5), John A. Hawley(1), Vernon G. Coffey(1). 1 RMIT University, Melbourne, Australia. 2 Australian Institute of Sport, Canberra, Australia. 3 Australian Institute of Sport, Melbourne, Australia. 4 McMaster University, Hamilton, ON, Canada. 5 Nestec Ltd, Lausanne, Switzerland. Email: jose.areta@rmit.edu.au	Free Communication/Slide D-61. Protein and Amino Acid Metabolism Thursday, June 2, 2011 3:15–5:15 PM

]]> http://www.powerbar.com:80/post/trish/10168/SCAN_SYMPOSIUM-_Chicago.aspx 3/11/2011 ® High Intensity Sustained Release Beta Alanine dietary supplement, providing free samples of select products and sports specific nutrition playbooks as well. See you there!]]> http://www.powerbar.com:80/post/trish/9615/Welcome_to_the_PowerBar_Sports_Nutrition_Network™.aspx 1/19/2011
Get the word out! If you are doing exciting and innovative things in your profession, lets us know! Simply create your profile and you could be in the news!

Get Featured]]> http://www.powerbar.com:80/post/trish/8849/PowerBar®_Team_Elite™_Sports_Dietitian_in_the_news.aspx 11/24/2010



]]> http://www.powerbar.com:80/post/trish/8731/Comprehensive_Guide_to_Beta_Alanine.aspx 11/15/2010
Now I am checking boxes like crazy. PowerBar’s High Intensity Sustained Release Beta Alanine dietary supplement is research supported, provides an active ingredient in a dose that has been shown to be effective, and that is also batch tested for over 150 banned substances and contaminants. I have also talked with numerous athletes that are using this product with great success. If you are strength training, participate in endurance sports, or are active in team sports, this supplement could be for you!

Get your sports nutrition plan set with 24 different sports specific nutrition playbooks.

Read the Comprehensive Guide for more information on beta alanine.]]> http://www.powerbar.com:80/post/trish/8180/PowerBar_nutrition_seminar_in_KONA_today.aspx 10/5/2010 http://www.powerbar.com:80/post/trish/7167/Running_Events_in_Alaska_.aspx 7/29/2010
Anchorage Running Club's Big Wild Life Runs will take place on Sunday, August 15, 2010. Runners will start and finish in downtown Anchorage, while enjoying the beautiful coastal trail in between. The marathon route will take you alongside Cook Inlet on the Tony Knowles Coastal Trail and then through several parks and greenbelts on the Chester Creek Trail.

The course is pretty flat, and when it gets a little hilly there’s always the distraction of the view and the wild life. It’s Alaska, runners will need to be prepared for a variety of weather conditions and variety of wildlife — last year a moose was seen at around mile 23. There is a good chance you will see moose. These are wild animals — keep your distance. If you see their ears go back and they seem agitated, get further away. Circle off the trail if necessary. Moose with calves are especially unpredictable.
  POWERBAR Gels will be on the course at mile 9 and 19 and at the bib pick up locations.
The event includes a pasta feed, variety of course distances, entertainment and special guests:

The Pasta Feed will be held from 4–7 PM on Saturday, August 14 at the Denaina Convention Center, downtown.

Big Wild life Runs
Humpy's Marathon
Humpy's Marathon Walk
Humpy's Marathon Relay
Skinny Raven Half Marathon
Snow City Cafe 5K

(USA Track and Field certified course and a Boston qualifying event.)

Special guests: Bart Yasso, Chief Running Officer of Runner's World Magazine and author of "My Life on the Run — the Wit, Wisdom, and Insights of a Road Racing Icon", will once again be attending this year's event. Bart will be presenting his adventure slide show, signing books, and on race day, announcing runners as they cross the finish line.

Jeff Galloway, former Olympian and founder of the Run-Walk-Run method, will be holding a three hour running clinic on Saturday, August 14. 

Rikki Keen, MS, RD, CNSD, CSSD, CSCS, Sports Dietitian and adjunct professor at University of Alaska,  will be at the bib pick up loactions answering questions on Sports Nutrition.
Coach Tom Shaw, Sports Dietitian
www.coachtomshaw.com
Scientific Advisor/Sports Dietitian www.frs.com
Webinars:
www.performancewebinars.com
]]> http://www.powerbar.com:80/post/trish/6379/Answers_for_Ironman_PERFORM™_.aspx 6/26/2010 Ironman PERFORM™ is the new sports drink developed by the Sports Nutrition Experts at PowerBar. Some instances of staining plastic water bottles have been reported. I just wanted to reach out to everyone and let them know what the scoop is.  The ingredient beta carotene, a natural form of Vitamin A found in carrots, sweet potatoes, and pumpkin has been linked to this staining; very much like pure carrot juice can stain plastic containers. Since beta carotene is in the fat soluble vitamin category, you may have success removing the stain with a small amount of vegetable oil on paper towel or cotton ball, and rub this over the stained plastic. This will remove that orange color from the plastic. Then, you must wash the plastic with soap and water to remove the oil used to remove the stain. If you have any furthers questions or concerns please call our consumer services line, 1-800-58-POWER (M-F 8-8 ET).]]> http://www.powerbar.com:80/post/trish/6278/What_would_you_do_with_8_percent_improvement_in_endurance_performance.aspx 6/23/2010 The scoop
Research has firmly established that consuming carbs during moderate- or high-intensity endurance exercise helps to spare your supply of muscle fuel and helps maintain blood glucose levels. With more carbs held in reserve, you’re able to compete at your best, not only for a longer period of time, but also at a high intensity.

POWERBAR C2 MAX stretches the limits
Although carbs are the primary fuel for intense endurance exercise, there is a limit to the rate at which your body can absorb them. The absorption rate, or speed at which you absorb carbs from the digestive tract, is believed to be the rate limiting step in how fast you can metabolize or burn ingested carbohydrates during exercise. The metabolic burning of carbohydrate fuel is called carbohydrate oxidation. Based on past studies where athletes have consumed glucose, sports nutrition researchers have long held that the maximum burn or oxidation rate of ingested carbs during exercise is about 1 gram every minute. Thus, the American College of Sports Medicine guidelines advise endurance athletes to consume up to 60 grams of carbs during each hour of training or competition, or about 1 gram of carbs for every minute of exercise. Unfortunately, consuming more carbs than you are able to effectively absorb and metabolize won’t make you faster or extend your endurance. In fact, it might do just the opposite. Extra carbs sloshing around your digestive tract can leave you feeling bloated, nauseous or uncomfortable — not ideal conditions for performing at your best.

However, research out of the laboratory of one of the world’s top researchers in human performance testing and exercise physiology, has turned the tables on the accepted absorption limit for carbs. Based on the idea that simple carbohydrates, like glucose and fructose, have separate transporters for absorption from the digestive tract, researchers hypothesized that a combination of glucose and fructose together would lead to a higher rate of oxidation of ingested carbs than glucose alone. Sure enough, when trained cyclists were given a mixture of glucose and fructose during prolonged, intense cycling in a laboratory setting, the maximum burn rate for ingested carbs was significantly higher compared to giving glucose alone. To be sure of their findings, the researchers repeated their study using different sources and combinations of glucose and fructose. Each time, the glucose-fructose combination resulted in an increased oxidation rate (20–50% higher) as compared to glucose alone.

What about performance?
Research recently published further supports how this glucose-fructose blend impacts performance. In this study, eight trained cyclists pedaled at a steady, vigorous pace for two hours, and then performed a 1-hour time trial. The cyclists were given identical looking and tasting sport drinks that contained either glucose alone or an isocaloric combination of glucose and fructose in a 2:1 ratio. During the time trial, the power output from the cyclists consuming the glucose-fructose combination was 8% higher than those consuming glucose alone, and average performance time was 17 percent faster when the carb combination was compared with water alone.

The science explained

Full version


Quick version



What it means for you
This important research means that athletes now have the ability to increase fuel delivery to working muscles during endurance exercise.

This could mean 43 minutes off your 9 hour Ironman
22 minutes off your 4.5 hour 70.3
10 minutes off your 2 hour half marathon,
and 17 minutes off your 3.5 hour marathon!

This is a chance for you to maximize what actually works in sports nutrition; why not take it?

What would you do with 8% better performance?
]]> http://www.powerbar.com:80/post/trish/4498/Boston_Marathon_weekend-_dress_warm.aspx 4/17/2010 http://www.citysports.com ]]> http://www.powerbar.com:80/post/trish/3930/Share_your_Story.aspx 4/3/2010 I would love to be able to share experiences and stories from other Sports Dietitians and Practitioners that have been successful in reaching athletes with programs that work. Many of my colleagues  are utilizing the PowerBar Sports Nutrition Playbooks, Presentations, Seminar Videos and Calculators in their practices. It would be great to see what helps, what doesn't, and what else can we offer. Our desire is to advance the field of sports nutrition, by providing tools and resources that work for athletes. We are here to help, tell us what you need. Check this out as a resource: www.powerbar.com/nutritioncoach  ]]> http://www.powerbar.com:80/post/trish/3541/Are_you_going_to_SCAN_.aspx 3/26/2010
4:00 PM–5:30 PM Unopposed Session: Sport Nutrition Designs for the 21st Century Endurance Athlete: Classic Challenges and Contemporary Solutions

Asker Jeukendrup, PhD, FACSM and Nancy Rodriguez, PhD, RD, CSSD, FACSM

Pre-symposiums are on Saturday, Conference is Sunday–Tuesday

Conf website: http://www.scandpg.org/meeting_event.php

Enjoy internationally renowned speakers, special pre-symposia, daily activities, silent auction, and the SCAN awards dinner! Come by and say "Hi!" in the PowerBar booth, and receive tasty product samples and great prizes.

SCAN is one of the largest dietetic practice groups of the American Dietetic Association. With over 5,300 members, SCAN brings together Registered Dietitians and Diet Technicians with expertise in the areas of sports, cardiovascular, and wellness nutrition, the promotion of active lifestyles, and the prevention and treatment of disordered eating.
]]> http://www.powerbar.com:80/post/trish/3231/Athletes_use_Nutrition_Coach_Resources.aspx 3/18/2010 (http://www.rmtriclub.com/) He talked about work, life, and triathlon balance. This is a natural fit for Tim, being one of the best age group triathletes in the country, all while holding down a 9–5 and being a father of two. He included a formal presentation about PowerBar, how PowerBar products can fit into the lives of all people (athletes or non-athletes), and talked specifically about the Gel Blasts and the C2MAX formulation. Tim shared that people seemed to be very interested in the study that showed an 8% improvement in athletes' cycling times for people who used the C2MAX formulation. He obtained this information as well as some slides from the Nutrition for Optimal Sports Performance" PowerPoint slide deck from PowerBar.com in the Nutrition Coach section. "I really have fun presenting for PowerBar, mainly because I believe in the brand so much. There are so many resources on PowerBar.com that I want to make sure everyone is aware of them. In addition, I want to make sure they know how PowerBar can help them achieve their goals both in and out of competition." Thanks for getting the word out, Tim! Check out Nutrition Coach for your club or Team presentation.



]]> http://www.powerbar.com:80/post/trish/2931/Sports_Nutrition_From_Lab_to_Kitchen.aspx 2/19/2010 Sports Nutrition: From Lab to Kitchen, by world-renowned scientist and athlete Asker Jeukendrup. This practical application of sports nutrition provides an overview of new developments in sport nutrition and is an amazing guide for sports dietitians, trainers and coaches! Contributors include Louise Burke, Ronald Maughan, Kevin Tipton, Mark Tarnopolsky, Greg Cox, Trent Stellingwerff and Stuart Phillips. You can pre-order on Amazon today! http://www.amazon.com/Sports-Nutrition-Kitchen-Asker-Jeukendrup/dp/184126296X]]> http://www.powerbar.com:80/post/trish/2731/Ultra_Endurance_Athlete_inspires_others_with_Type_1_Diabetes.aspx 2/1/2010 Kerry White, born in Sydney Australia, and Type 1 Diabetic (insulin dependent) since the age of 11.

Having read Kerry's bio, I was inspired to bring this amazing athlete's story to the surface. She has not only twice been a winner in the Race Across America (RAAM) 4-Woman Team division. In 2007, she tackled the solo division and was the only person with type 1 diabetes to have ever completed the 3042-mile transcontinental race in the solo division.

“I did it to prove to myself that I could do it. As the journey transpired, I realized that I was not doing it for myself but to help others. More than anything, I want people to know that today’s tools and technology provide us with the opportunity to live a fulfilling life,” says Kerry.

She is determined to continue testing the limits in endurance events and hopes to inspire people with diabetes. “Each day is a new adventure, filled with surprises and opportunity,” she says. “With proper treatment, diabetes can be an inspiration, not a burden — it is what you make it.”

When she’s not on the bike, Kerry can be found out on the Nordic track, backcountry or alpine skiing, running, and doing anything outdoors that has an “epic adventure factor.”

Kerry visits Australia every few years, and she enjoys visits from her parents, especially when her mother’s baking is involved. “My mum makes the best sugarless cheesecake!”

Athletic Highlights
Solo RAAM finisher 2007 and first person with type 1 diabetes to complete the solo race.
Fourth place, Women’s Solo National Championship 24 hours of Moab 2009
Third place, Women’s Solo 12 hours of Snowmass 2009
Third place, Women’s Solo 24 hours of Moab 2008
Fourth place, Women’s Solo 12 hours of Snowmass 2008
First Classic Finisher, North Routt Coureur des Bois — 90K Nordic Race, 2007
First-place woman, Grand Junction 50/50, 2006 (50-mile mountain/50-mile road bike race)

“Being a person with diabetes is a constant challenge, but I thrive on challenges!”

Congratulations Kerry! You are an inspiration to us all!

Read how Kerry manages her diabetes in our special feature: http://www.powerbar.com/articles/376/Part_2_Sports_Nutrition_for_Type_1_Diabetes.aspx

Kerry is an elite member of TeamType 1. For more information click here: http://www.teamtype1.org/]]> http://www.powerbar.com:80/post/trish/2707/NEW__iPhone_app_for_Winter_Sports_SKI_REPORT.aspx 1/27/2010 Read our Press Release:   PowerBar Pushes Ski Report iPhone App to New Summits   PowerBar and appssavvy deliver new features including sports nutrition tips for the hill this winter   GLENDALE, Calif. and NEW YORK –(Jan.27, 2010)PowerBar is hitting the slopes this winter with the iPhone’s top downloaded snow report app, Ski Report, from SkiReport.com.   The campaign is led by appssavvy (www.appssavvy.com), a direct sales team for the social media space, in partnership with PowerBar’s agency OIC (www.oicweb.com), and offers winter sport enthusiasts an array of nutritional information, athlete profiles, videos and free product samples of new PowerBar^® GEL BLASTS^™ energy chews via the convenient Ski Report app.   “The winter sport community is constantly on the go and looking for a quick resource of relevant information to support their outdoor experiences,” said Todd Manion, PowerBar Global Strategist. “Ski Report is a tremendous app and the ability to deliver a wealth of practical winter ski and snow content and nutritional information is a winning formula.”   The PowerBar iPhone app campaign with Ski Report is timed to launch in support of the Winter Dew Tour which kicked off last month and features top snowboarders and freeskiers. The latest Winter Dew Tour happened in Salt Lake City last weekend.    “PowerBar’s sponsorship of Ski Report demonstrates the contextually-relevant and targeted media opportunities brands and agencies are embracing through apps,” said Chris Cunningham, founder and CEO of appssavvy. “Our goal is to connect developers and publishers of apps with brands and agencies in meaningful ways so that the utility is improved thanks to the advertiser support. Teaming up PowerBar and Ski Report is a tremendous win for everyone involved especially ski and snow enthusiasts.”   “Ski Report is all about bringing the latest snow information to winter sports thrill seekers, as well as publishing back their reports and experiences on the slopes to the community,” said Jon Brelig, founder of SkiReport.com. “Our partnership with PowerBar simply enhances the experience through great content and products.”    PowerBar’s sponsorship of the Ski Report runs through the end of March 2010.   About PowerBar PowerBar is committed to helping athletes and active people worldwide perform better through nutrition. Backed by decades of sports nutrition experience, PowerBar provides access to cutting-edge knowledge, services and a full spectrum of great-tasting food and beverage options to meet the dietary and energy needs of all athletic levels.  PowerBar proudly fuels world-class athletes and premier events including the Dew Tour, World Triathlon Corporation, the Tour de France, the Chicago, Boston and ING New York City Marathons and the Leukemia & Lymphoma Society's Team In Training Program. Owned by Nestlé S.A., the world's largest food and beverage company, PowerBar is part of the Nestlé Nutrition portfolio.  Through science-based nutritional solutions - comprising both products and services - Nestlé Nutrition helps enhance the quality of people's lives by supporting health and providing care for specific consumer groups with special nutrition needs at every stage of life.   About appssavvy appssavvy is a direct sales team that connects hundreds of social media applications on Facebook, MySpace, Google and iPhone with leading brands and agencies. Partnered with the largest vertical social applications in entertainment, moms, travel, games and pets, appssavvy provides advertisers with contextually-relevant programs. Understanding that social media is about people, appssavvy focuses on users, understands their current activity and develops ad campaigns, programs and social strategies that provide value to the ecosystem. appssavvy leverages existing audiences and utilizes all facets of social media to connect advertisers with people. For more information, visit www.appssavvy.com.   # # #    CONTACTS:

Steve Stratz Illuminate Public Relations for appssavvy 206.300.9134 steve@illuminatepr.com   Kathleen Boyle Carmichael Lynch Spong 781.544.3675 kathleen.boyle@clynch.com

 ]]> http://www.powerbar.com:80/post/trish/2559/Healthful_Tips_to_Shed_Those_Extra_Pounds.aspx 1/11/2010
Putting it all together
The goal for a safe weight loss of about 1 lb (0.45 kg) per week is to expend 500–750 more calories than your consume on a daily basis. The best way to create this calorie deficit is through a combination of burning more calories — from aerobic and resistance exercise and cutting back on calories consumed. The best time to implement your weight loss regimen is during the off-season, when you don’t have the stringent demands of training and competition.

To fill up on fewer calories, put these strategies to good use:

• Don’t skip meals
• Replace full-fat dairy products with low-fat or nonfat varieties
• Get gravies, sauces, and dressings on the side
• Start a meal with soup, salad, or a small plate of steamed or fresh vegetables
• Add veggies or beans to your mixed dishes
• Eat some protein at each meal
• Have smaller meals more frequently
• Avoid sugared soft drinks and have no more than a glass of juice daily
• Beware of blended coffee drinks: Go light and smaller in portion size
• Opt for sandwiches or salads when food needs to be fast
• Eat until you no longer feel hungry, not until you feel stuffed
• Avoid mindless munching
• Eat that to-die-for treat, but adjust the portion size
• Take advantage of PowerBar® calorie-smart sports nutrition products
• Weigh yourself weekly to track your progress

See full article: http://www.powerbar.com/articles/113/Weight_Loss_for_Athletes.aspx]]> http://www.powerbar.com:80/post/trish/2475/Olympic_Hopeful_Practices_What_She_Teaches.aspx 1/4/2010
Melissa has won a handful of marathons including The Akron Marathon and the Gulf Beaches Marathon; in addition she has placed in the top three females in the Columbus Marathon, the Baltimore Marathon and the Vermont City Marathon.

Melissa is a registered dietitian and is a certified specialist in sports dietetics (CSSD). She currently is an assistant professor at James Madison University in Virginia. Her primary responsibilities include teaching various nutrition classes, including: Introduction to Nutrition, Nutrition Assessment, Introduction to Patient Care, Research Methods and Nutrition and Exercise. In addition, Melissa coordinates various nutrition research projects for undergraduate and graduate students.

Most recently Melissa and the rest of the James Madison University nutrition faculty started an online master’s program for working nutrition professionals which has been a huge success and has students enrolled from all over the country and even one in Iraq. In addition to her role as an assistant professor Melissa works closely with the Athletic dept and the health center dietitian to ensure the athletes are receiving accurate nutrition information, are aware of the risks and benefits of the infinite nutritional supplements on the market, as well as banned substances and other sport specific and individual nutrition concerns.

Melissa implements her nutrition knowledge into her training schedule on a regular basis to ensure optimal performance and proper recovery. In the marathon she follows a detailed fluid and carbohydrate plan trying to consume 4–8 oz of fluids every two miles depending on the conditions and I try to consume 45–60g of carbohydrate every hour which I get from fluids provided on the race course and PowerBar Gels.

She also enjoys helping other athletes learn simple techniques to enhance their performance, such as preparing quick, easy meals and finding desirable, easy snacks before, during and after a workout. Many athletes Melissa works with are confused by all the misleading information and do not know how to cook, so they are afraid to try new things. Once they learn some basic nutrition tips and simple ways to prepare well-balanced meals they often feel better and see performance benefits. Melissa loves when the athletes get to this phase because they get excited and start creating their own nutritional concoctions, and are eager to show them off to her and other teammates, often leading to some friendly team competitions in the kitchen.]]> http://www.powerbar.com:80/post/trish/2412/Mountain_biker_and_sports_nutritionist_presents_Kliniks.aspx 12/29/2009 Nutrition Coach presentations and handouts on PowerBar.com. In the most recent "Kliniks" I focused mostly on off-season nutrition tips and winter hydration.& We are always looking for new locations, so if you have any requests on new "Klinik" locations, please drop me an email. It's off-season for many of the mountain bike athletes but that doesn't mean that anything slows down around here! Having just finished my first semester of my PhD program at Georgia Tech, I've been trying to pack as much into my four-week "break" as possible. Mountain bike racing starts in less than two weeks so I've been ramping up the bike training as well as the cross-training. My cross-training includes some running as well as in-the-gym strength work under the direction of an athletic trainer and strength coach. It's been challenging to balance everything with school, research, training, and my clients but I think I might be getting the hang of it. It's required a lot of reprioritization and time management. I'm also fortunate to work with a great coach who understands my schedule and time constraints. This year it's all about quality, not quantity, with training. My 2010 race schedule is still up in the air but I'm getting started in early January with some tune-up races. I'm not worried about results at this point, but they will help me to best prepare for the bigger mountain bike races coming up later in the seasonl! Happy Trails!"

Namrita K. O'Dea, MS, RD
http://namritaodea.com/]]> http://www.powerbar.com:80/post/trish/2358/Thinking_of_a_new_career_Learn_what_an__Air_Force_Dietitian_does.aspx 12/22/2009   I administer nutrition assessment, prescriptions, counseling, comprehensive nutrition prevention programs, and various other health and nutrition programs/activities that meet Air Force Health Promotion healthy weight and nutrition goals and the needs of our AF community.  I serve as the nutrition consultant to the Director Base Medical Service and the Air Force community and its agencies.  I coordinate with our Health Promotion staff (exercise physiologist and health educator) to deliver programs in a variety of community settings to include individual unit worksites, community facilities, and the Medical Treatment Facility.       Our disease management programs include diabetes, cholesterol lowering and healthy weight classes.  Body composition improvement and a healthy living program classes are in place for military personnel who do not meet the fitness criteria.  Pre-natal nutrition classes, presentations on sports nutrition, healthy eating for families, are but a few of the talks I have provided in the past 4 years in this position. Being a runner, I've also been asked to act as a pacer for military personnel who want to reach a specific time goal in their 1.5 mile fitness test run.  ]]> http://www.powerbar.com:80/post/trish/2356/Taking_Sports_Nutrition_to_New_Heights.aspx 12/21/2009
I had a chance to get to know Jackie a little better in a short Q and A session. Great work Jackie!

Q: How do you incorporate sports nutrition strategies to help your clients/patients improve their fitness levels and performance?
A: After assessing my client's/patient's specific needs and concerns, I formulate individualized recommendations. Focus is more commonly put on an eating/hydration regimen for before, during and after training or competition. I make sure my clients understand the importance of practicing new eating or hydration strategies during training and not during key competitions. Many athletes need to be reminded of the importance of nutrition in keeping the engine running at its full potential and also the importance of refueling with the proper key macro-nutrients immediately (within the 30 minute window) after training efforts.

Q: How do you see sports nutrition products fitting in with the training programs?
A: Sports nutrition products provide an extremely convenient fuel for training and competition. Of course "real foods" play an extremely important role, but you can't beat PowerBar® products in terms of palatability, scientific design and convenience. I find the PowerBar® Endurance sports drink, gels and energy blasts ideal before or during long runs or longer bouts of exercise. My personal favorites for recovery are PowerBar® Recovery bar/beverage and the PowerBar ProteinPlus® products.

Q: Are you training for anything now, or if not, what is your biggest accomplishment in the sports world?
A: My position here at Malmstrom Air Force Base as the nutrition expert, consultant, and advocate to support a comprehensive AF Fitness program requires that I be a role model in weight, fitness, and other healthy lifestyle behaviors. All my life (and I've been around for a while) I have been fortunate to have had a great passion for maintaining a healthy lifestyle, so it comes easy for me. I continue to train 6 days per week. I've been a competitive runner for the past 30 years and have come to appreciate the value of variety and cross-training. Being a runner, I've also been asked to act as a pacer for military personnel who want to reach a specific time goal in their 1.5 mile fitness test run. My most memorable pace run was with the base Vice Commander two years ago; he not only met but exceeded his goal time.

After a bout of chronic injuries that have not permitted me to run as much as I would like, I've only been running 3–4 days/week. I cycle, swim or do other types of aerobic and conditioning activities in between. Since shorter/faster races and the speed sessions involved appear to be extra tough on my body, I have decided to set my goals on qualifying for the Boston Marathon. No concrete plans/goals have been set at this time, but things will become clearer for me as I continue to progress injury free with my training. I truly enjoy what I do; I do it with passion and hope to have the opportunity to continue doing it for a long time.]]> http://www.powerbar.com:80/post/trish/2265/On-line_sports_nutrition_classes_for_credit.aspx 12/10/2009 Kelly White MS, RD, CSSD, LD uses her strong background in nutrition and success as an athlete to provide sports nutrition education across the nation. She has completed triathlons, marathons, half marathons, and actually won a triathlon when her baby Avery was 5 months old. In a recent competition, she ran Marine Corps marathon with time of 3:06. She is also counseling athletes, providing nutrition education, and teaching a Sports Nutrition class at Mississippi State University.


Last year Kelly was awarded 2 medals for one race. The first medal was for her amazing time, and the other was for 1st place in the 0 and under age group, since she was 16 weeks pregnant when she ran the race!


She teaches a very comprehensive Sports Nutrition class at Mississippi State University both live and through distance education online both in the spring and fall semesters, so anyone in the US can take the course.


This is Kelly's outline for the 3 credit hour class. It does have some prerequisites. If you are interested in finding out more, contact Kelly here: kwhite@och.org


Course Outline:

1. Introduction to Sports Nutrition (2.75 contact hours)
a. Training, Nutrition, and the Athlete
b. Understanding and Evaluating Scientific Evidence
c. Scope of Practice


Definining and Measuring Energy
d. Energy and Energy Concepts
e. Measuring Energy
f. Concepts in Energy Balance


2. Energy Systems and Exercise (2.75 contact hours)
a. Overview of Energy Systems
b. The Creatine Phosphate Energy System
c. The Anaerobic Glycolysis Energy System
d. The Oxidative Phosphorylation Energy System


3. Carbohydrates (2.75 contact hours)
a. Carbohydrates in Food
b. Digestion and Absorption of Carbohydrates from Food
c. Metabolism of Glucose in the Body
d. Carbohydrates as a Source of Energy for Exercise
e. Carbohydrate Recommendations for Athletes
f. Translating Daily Recommendations into Food Choices


4. Exam 1 (2.75 contact hours)


5. Proteins (2.75 contact hours)
a. Proteins in Food
b. Digestion, Absorption, and Transportation of Proteins
c. Metabolism of Proteins (Amino Acids)
d. Protein Recommendations for Athletes
e. Translating Daily Protein Recommendations to Food Choices


6. Fats (2.75 contact hours)
a. Fatty Acids, Sterols, and Phospholipids
b. Metabolism of Fats
c. Fats as a Source of Energy During Exercise
d. Fat Recommendations for Athletes
e. Translating Daily Fat Recommendations to Food Choices


7. Water and Electrolytes (2.75 contact hours)
a. Overview of Water and Electrolytes
b. Body Water and Electrolytes
c. Effect of Exercise on Fluid Balance
d. Replenishment of Water and Electrolytes


8. Vitamins/Minerals (2.75 contact hours)
a. Classification of Vitamins/Minerals
b. Recommended Daily Vitamin/Mineral Intake
c. The Influence of Exercise on Vitamin and Mineral Requirements


9. Vitamins/Minerals (continued) (2.75 contact hours)
a. The Role of Minerals in Bone and Blood Formation
b. The Role of Minerals in the Immune System
c. Evaluating Dietary Supplements
d. Sources of Vitamins/Minerals


10. Exam 2 (2.75 contact hours)


11. Diet Planning: Food First Supplements Second (2.75 contact hours)
a. Energy: The Basis of Diet Planning Framework
b. Macronutrients: Critical Elements in Diet Planning
c. Nutrient Density: The Key to Adequate Micronutrient Intake
d. Translating Nutrient Recommendations into Food Choices
e. Nutrition Periodization
f. Caffeine and Alcohol
g. Dietary Supplements


12. Body Weight and Body Composition (2.75 contact hours)
a. Understanding Body Weight and Body Composition
b. Measuring Weight and Body Composition
c. Interpretation of Body Composition and Weight
d. Body Composition Related to Performance
e. Changing Body Composition to Enhance Performance
f. Athletes and Appearance-Meeting Body Composition Expectations
g. Supplements Used to Change Body Composition


13. Diet and Exercise for Lifelong Fitness and Health (2.75 contact hours)
a. The Lifelong Athlete
b. The Impact of Chronic Diseases
i. Type II Diabetes, Heart Disease, Metabolic Syndrome, Osteoporosis, Cancer


14. Disordered Eating and Exercise Patterns in Athletes (2.75 contact hours)
a. Overview of Eating and Exercise Patterns
b. Disordered Eating and Eating Disorders in Athletes
c. Female Athlete Triad


Final Exam (2.75 contact hours)


References
Bahrke, M. and C. Yesalis, eds. (2002). Performance-Enhancing Substances in Sport and Exercise. Champaign, IL: Human Kinetics.


Dunford, M. (2006). Sports Nutrition. A Practical Manual for Professionals, 4th ed. Chicago, IL: American Dietetic Association.


Fink, H., Burgoon, L., Mikesky, A. (2006). Practical Applications in Sports Nutrition. Mississauga, Ontario: Jones and Bartlett Publishers.


McArdle, W.D., Katch, F.I. and Katch, V.L. (2001). Exercise Physiology: Energy, Nutrition and Human Performance, 5thed. Baltimore, MD: Lippincott Williams & Wilkins.

Williams, M.H. (1998). The Ergogenics Edge, Champaign, IL: Human Kinetics.


Wilmore, J.H., and Costill, D.L. (2004). Physiology of Sport and Exercise, 3rd ed.; Champaign, IL: Human Kinetics.


Websites:
www.acsm.org
www.eatright.org
www.mypyramid.gov
www.powerbar.com
www.sportsoracle.org

Kelly White MS, RD,CSSD, LD
Clinical and Outpatient Dietitian-Oktibbeha County Hospital
Board Certified Specialist in Sports Dietetics
Certificate of Training in Adult Weight Management
Secretary-Sports, Cardiovascular, and Wellness Nutritionists(SCAN)
]]> http://www.powerbar.com:80/post/trish/2168/Healthful_Tips_from_the_Experts.aspx 12/1/2009 Energy to Burn, has a very entertaining and insightful blog, called Eating Around Chicago. For her blog entitled “Eat Right Turkey… Dietitians Say What?”, she has tapped into the expert network from “around the country, in all areas of nutrition — registered dietitians from hospitals, best-selling authors, sports dietitians, supermarket nutrition and wellness directors and everyone in between — to give you their best recs on how to stay healthy this holiday season.”

Check it out! You don't even need to live in Chicago to appreciate the great advice.

http://www.chicagonow.com/blogs/eat-right-around-chicago/2009/11/eat-right-turkeydietitians-say.html?

If you are interested in Jenna's Book you can buy it here:

http://www.powerbarstore.com/detail/POW+BOOK

]]> http://www.powerbar.com:80/post/trish/2129/Entering_the_Holiday_Zone.aspx 11/25/2009
Here are some of my favorite tips to help you stay on a healthful path for holiday meals.

Hold the Appetizers
Do you really need those extra 500–800 calories from premeal grazing? Likely not. Serve veggie sticks with a light dip if you must put something out, and if you are a guest, pass on the cheese dip and cracker tray. You will avoid filling up too much, so you can enjoy all the main meal has to offer. Remember to stay hydrated by drinking calorie free fluids, such as water and sparkling water as you await the slicing of the basted bird.

Zap the fat
Fat is more than 2X the calories of carbs and protein, so by cutting back on fat in recipes you eliminate many of the calories. Here are some quick and easy ways to reduce the fat in your favorite recipes:
• Replace half the oil, shortening or butter in baking with applesauce
• Sauté foods in low fat broth, wine, teriyaki sauce or water
• Use nonstick pans and cooking spray to keep food from sticking while sautéing
• Use low fat or fat free cheese and dairy products in recipes instead of the regular higher fat versions
• Substitute chocolate chips with dried fruit pieces
• Replace some or all of butter or margarine in your mashed potatoes with fat free half and half, skim or low fat milk
• Use fat free broth instead of butter in your stuffing recipe
• Use reduced-fat mushroom soup in your green bean casserole

Eat your Fruit and Veggies
Aim for more fresh fruits and veggies in your feast; see this article on our website for some fresh ideas! Hot Topics in Nutrition: Push the Fruits and Vegetables

Here is one of my favorite fat free recipes for Turkey Day:

Cranberry Sauce
2 cups sugar
½ cup orange juice
¼ cup balsamic vinegar
One 1 inch piece of peeled fresh ginger
One 3 inch cinnamon stick
Two 12 ounce bags of fresh cranberries
2 firm but ripe medium Bosc or Anjou pears, peeled, cored and cut into bite size pieces

In 4 qt saucepan, combine sugar, orange juice, vinegar, ginger and cinnamon stick: heat to boiling over medium-high heat stirring occasionally. Add cranberries and pears; heat to boiling, stirring frequently. Reduce heat to medium-low and cook 15 minutes or until most cranberries pop, pears are tender and relish thickens slightly, stirring occasionally.

Discard ginger and cinnamon stick. Spoon relish into serving bowl; cover and refrigerate until well chilled about 3 hours or up to 4 days.

Enjoy!
]]> http://www.powerbar.com:80/post/trish/2073/Navigating_the_Holiday_Zone.aspx 11/20/2009
I am hoping to help guide you through this zone, so you can avoid the all-so-common holiday weight gain phenomenon.

Here are some pre-holiday tips to help you arm yourself against the battle of the bulge.

1) Keep moving. Stick to your training plan as much as possible. You may need to modify parts of your workout, maybe less time in cardio, faster strength training sessions. Try to be consistent and more efficient.

2) Start something. It’s a great time to join a gym, try a new winter sport, or go on PowerCoach™ and start your own training plan. Exercise can dissipate stress and help keep you fit as you enter the new year.

3) Don’t go to a party hungry. You will be better prepared to avoid overindulgence if you have a small meal before you go.

4) Seek balance. Look to balance your intake with your output. You know you will be eating more, and likely taking in higher calorie foods. So look for ways to increase you energy output. Plan events or celebrations that involve activity. Plan a family or friends hike, bike ride, walk, or team sport.

5) Serve it up healthy. Look to serve or contribute more healthful dishes. Almost any recipe can be modified to contain less fat and calories, and still taste great. Cut up a variety of fresh fruit for your buffet table; it adds color, tastes great, and is nutritious as well.

I will continue with more tips next week.

Trish]]> http://www.powerbar.com:80/post/trish/1928/Running_and_Winning;_NYC_Recap.aspx 11/5/2009 Certain individuals were awarded for their amazing accomplishments, including: Completion of the most Marathons: Male Winner: Malcolm Hunter, CFO of  Nestlé Nutrition- 66th marathon, including 11 Ultra Marathons. Female winner: Anilda Dewarrat- 44th Marathon, including 8 continents and 18 countries Fastest Male: Patrick Clement (Switzerland) 2:46:30 Fastest Female: Andrea Maier (Switzerland) 3:28:01  Phil Annett and Eric Zaltas recently completed the ultimate triple challenge: Ironman Switzerland, Tour de France Mont Ventoux road race, and the New York City Marathon! Congratulations to Meb Keflezighi and the entire group. It was my great privilege to be part of this, and I can confidently speak for the group in saying our goal was accomplished!      ]]> http://www.powerbar.com:80/post/trish/1903/RUN_NYC.aspx 10/31/2009 next Marathon, check out our NEW complete Sports Nutrition Guide for running created by our Expert Panel. Download it for free here: www.powerbar.com/playbooks  RUNNING PLAYBOOK    ]]> http://www.powerbar.com:80/post/trish/1818/The_New_York_Marathon_is_in_10_days.aspx 10/23/2009 Carb-loading Tips: All else being equal, the more carb muscle fuel (glycogen) you start with, the better you will be able to perform in a marathon. Carb-loading is the term used for maximizing your stores of carb muscle fuel before a big endurance event.  Typically, athletes gradually taper their training the week before an event.  In the 3 to 4 days before the marathon plan to increase your carbohydrate intake. For optimal glycogen reloading over this period of time, you need to consume about 3.6-5.5 grams of carbohydrates daily for every pound of body weight. For someone weighing 150 lbs, that equates to 545 to 825 grams of carbs each day. The bottom line is that the plate of pasta the night before your marathon should be the finishing touch on your carb-load, not the entire plan.   Easy on the Fiber: Leading up to the event many athletes cut back on harder to digest foods like corn, bran, seeds, raw veggies, and beans. Nothing ruins a run more than gas pains while your gut is workng hard to digest what you may have there. Race day is not the time for a raw veggie, onion and bean burrito for breakfast.   Simple suggestions for lower fiber friendly high carb foods: Potatoes, pasta, bagels, english muffins, white rice, oatmeal, french bread, rice crackers, pretzils, bananas, canned fruits, fruit juice, and  low fat yogurt.   Good Luck EVERYONE!]]> http://www.powerbar.com:80/post/trish/1561/NEW_BMX_and_Road_Cyling_Nutrition.aspx 9/22/2009
Check it out!

> http://media.powerbar.com/playbooks/pdf_nutrition_BMXplaybook.pdf
> http://media.powerbar.com/playbooks/pdf_nutrition_cyclingplaybook.pdf]]> http://www.powerbar.com:80/post/trish/1516/Running_for_the_Kids.aspx 9/18/2009 www.triplethreat.org

]]> http://www.powerbar.com:80/post/trish/1473/Getting_Ready_for_New_York.aspx 9/10/2009
http://www.nyrrfoundation.org/about/index.asp
http://www.teamintraining.org/
]]> http://www.powerbar.com:80/post/trish/1222/A_story_for_Hikers_who_love_dogs.aspx 8/10/2009
Then their world changed all too fast. On Monday, while my daughter was at work, her boyfriend called her in panic, “We were out for a hike, and he just fell over and died.”

How can this happen! This great dog was a true hiker and adventurer. He never had any problems before, and went hiking all the time. What was somehow overlooked was the fact that it is Tucson Arizona, in August, and it is too darn hot for hiking. My daughter begged him not to go, but both the boyfriend and the faithful friend were determined, “he will be fine, there is water on the trail.”  Well they never made it to the water, the trail was longer than anticipated, and the symptoms were fast and deadly.

We have all learned some things since then. I thought I would share, since I would never want to see anyone else have to go though this nightmare. When I spoke with Veterinary Specialty Center in Tucson, Arizona, they said the best advice is keeping your dog inside or in the shade when the temperatures are hot, and provide plenty of fresh water. For exercise, go for short walks only, and watch for signs of heat illness and dehydration. Another source cited below recommends 8 ounces of water for your dog, for every hour planned on the trail, and avoid hiking during the heat of the day. I think the key here is planning. You need to be familiar with the trail, and how long you will be out so you can plan for adequate fluids and rest stops.

We also learned that dogs are very susceptible to overheating. They do not sweat through their skin as humans do, so they have to count on panting and sweating from their foot pads and nose. Once the dog's temperature reaches 106°, irreversible damage to dog’s internal organs can occur. Unfortunately, too many dogs succumb to heat stroke when it could have been avoided.

The good news is that my daughter is planning on getting a new puppy very soon, and both she and her boyfriend will be much better prepared. Though they can never replace their beloved Dublin, hopefully the information below can help others keep their dogs safe while enjoying the great outdoors.

This is from:
Understanding and Preventing Hyperthermia
By Jenna Stregowski, RVT, About.com
http://dogs.about.com/od/dogandpuppyhealth/qt/heatstroke.htm

Heat Stroke in Dogs

Signs of Heat Stroke
The following signs may indicate heat stroke in a dog:

• Increased rectal temperature (over 104° requires action, over 106° is a dire emergency)
• Vigorous panting
• Dark red gums
• Tacky or dry mucus membranes (specifically the gums)
• Lying down and unwilling (or unable) to get up
• Collapse and/or loss of consciousness
• Thick saliva
• Dizziness or disorientation

What to do if you Suspect Heat Stroke

If you have even the slightest suspicion that your dog is suffering from heat stoke, you must take immediate action.

1. First, move your dog out of the heat and away from the sun right away.
2. Begin cooling your dog by placing cool, w** rags or washcloths on the body - especially the foot pads and around the head.
3. DO NOT use ice or very cold water! Extreme cold can cause the blood vessels to constrict, preventing the body's core from cooling and actually causing the internal temperature to further rise. In addition, over-cooling can cause hypothermia, introducing a host of new problems. When the body temperature reaches 103°, stop cooling.
4. Offer your dog cool water, but do not force water into your dog's mouth.
5. Call or visit your vet right away — even if your dog seems better. Internal damage might not be obvious to the naked eye, so an exam is necessary (and further testing may be recommended)

Tip: recruit others to help you — ask someone to call the vet while others help you cool your dog.

Other sites I found helpful:

http://www.meetup.com/Muddy-Pawz-K9-Hiking-Club/pages/Summer_Hiking_with_your_Dog/

http://www.lovetheoutdoors.com/camping/Act/Hiking/Hikedog.htm

http://www.scribd.com/doc/16631733/A-Primer-For-Hiking-With-Your-Dog]]> http://www.powerbar.com:80/post/trish/1038/Nutrition_Coach_Demo.aspx 7/18/2009 Nutrition Coach education program. Click on the video below to see all that Your Nutrition Coach has to offer!  

]]> http://www.powerbar.com:80/post/trish/1004/TEST_YOUR_PERFORMANCE_NUTRITION_IQ.aspx 7/14/2009
PowerBar has introduced Nutrition Coach, a new online tool to give athletes, dietitians, coaches, and trainers valuable, credible sports nutrition education resources in a simple, easy-to-use format. It includes a comprehensive training guide with cutting edge sports nutrition information to help athletes improve their performance, a quiz to test performance nutrition IQ, and a 30-minute presentation with a presenter's guide that is perfect for giving that "nutrition talk" to your local team, club, or class. In addition, there are PowerBar Sports Nutrition Playbooks, which give in-depth nutrition strategies and fueling plans for specific sports.

Check it out at www.powerbar.com/nutritionresource/nutritioncoaching.aspx]]> http://www.powerbar.com:80/post/trish/1005/NUTRITION_PRO_badge.aspx 7/14/2009
We realize that this can not replicate or replace actual credentials, so when you view your certificate, you will also be referred to websites that can help you attain a much higher level of credentialing and advanced education in performance nutrition.

This is what you will see:

If you are interested in becoming a credentialed sports dietitian or attaining a diploma in sports nutrition, learn more about the educational requirements at scandpg.org or sportsoracle.com.

Please, let me know what you think!]]> http://www.powerbar.com:80/post/trish/659/Seattle_ACSM_meeting_recap_.aspx 6/11/2009
I was able to sneak out of the booth to attend some very informative sessions as well. The PINES Pre-Conference in Sports Nutrition was excellent, and kudos to all who participated. They utilized a very interactive format which was very engaging and informative. Nanna Meyer did an outstanding job of organizing this event for over 200 people. Visit www.sportsoracle.com  for updates and information on this organization.

Two studies were of particular interest to me. Research was presented which showed similar peak oxidation rates from Gels and Bars compared to Sports Drinks used in earlier studies. This leading-edge science has been utilized to develop many of our products at PowerBar. We have incorporated the same carbohydrate ratio used in these studies to offer products that are designed to produce a higher oxidation rate above glucose alone, leading to many benefits for athletes including increased athletic performance.

Please stop by and visit the SCAN booth at NATA this month. They will be passing out  PowerBar ProteinPlus 30 gram bars, and  raffling off many great prizes including copies of the new book "Energy to Burn, the Ultimate Food and Nutrition Guide to Fuel your Active Lifestyle" by Jenna Bell-Wilson and Julie Upton.]]> http://www.powerbar.com:80/post/trish/434/New_Research_on_Preventing_GI_Problems_During_Exercise.aspx 5/17/2009
On May 15th at the Sports Nutrition Symposium in Munich, scientific leaders in the area of sports nutrition presented emerging science in this exciting field of research. Beate Pfeiffer presented on nutrition and exercise associated gastrointestinal problems. She reviews the potential causes, risk factors, and how to prevent gi problems during exercise.

Some of her key messages on preventing gi issues for athletes are as follows:

• The occurrence of GI distress is highly individual. Testing of food and drink intake during intense training or less important races is vital.
• Training of fluid intake especially during running can reduce discomfort
• Sufficient fluid intake before and during the race (euhydration)
• Avoid fibre rich food (e.g. beans, bran, fruits, seeded or wholemeal bread) intake in the days before the race and & during the race
• Avoid high fat foods in the days before the race and during the race
• Allow sufficient time (>3h) to digest the last meal
• Test your tolerance of lactose and if sensible avoid diary products before the race
• Caution with NSAID (pain killers such as aspirin, paracetamol, ibuprofen etc.)
• Test use of caffeine before. Possibly reduce dose or split intake into smaller doses
• Test use of sodium bicarbonate or citrate
• Stress management in order to keep psychological stress on race day low  
• Adapt intensity to allow normal gut function

The above list is from this PDF.

For more on this topic check out this article on our website.

]]> http://www.powerbar.com:80/post/trish/311/What_Vitamins_and_Minerals_should_I_take.aspx 4/28/2009
I came up with my TOP 5 things to consider for vitamin and mineral supplementation:

1)   More is not better — do not exceed the RDA by a long shot, or you could be doing more harm than good

2)   Food First — think about getting your nutrients with foods first before adding a supplement

3)   Are you at risk? Certain folks may be at risk for deficiencies more so than others.

An at-risk athlete may:
  •   Be eating a very low calorie diet
  •   Be excluding major food groups, such as Vegans
  •   Have food intolerances or allergies
  •   Be pregnant or lactating
  •   Be making poor dietary choices
  •   Have eating disorders
  •   Have been told by their doctor that they have iron deficiency anemia

4)   Check your diet for adequate calcium, vitamin D, iron, vitamin C, and sodium. These have been identified by researchers as deserving extra attention for athletes.

5)   IF you are at risk, you may want to consider a multivitamin and mineral supplement that does not exceed the RDA. Follow your doctor's prescription for treating an iron deficiency, for this can seriously affect performance, and is not uncommon in elite endurance athletes.

For more on this topic, read the article: Vitamins and Minerals, Do Athletes Need More?

]]>