Oct. 10, 2023
15 | Fueling Your Workout: Sports Nutrition Tips for Plant-based Eating
Join Colleen as she chats with Natalie Rizzo, leading sports dietitian and author of Planted Performance. Today's discussion gives you everything you need to know about sports nutrition and how to perform at your best on a plant-based diet. Whether you're an athlete, considering a plant-based diet, or a healthcare professional seeking reliable nutrition information, join us in this impactful journey through sports nutrition.
What we cover:
- Learn the role of carbohydrates and protein and the ins and outs of pre and post-exercise fueling.
- Discover the importance of variety in a plant-based diet to ensure the intake of vital amino acids and proteins, the building blocks for muscle repair.
- Understand electrolytes and their significance in a plant-based lifestyle for athletes. Natalie enlightens us on the importance of replacing essential minerals lost through sweat during workouts.
- Discover post-workout snack ideas packed with nutrients essential for recovery.
Connect with us on Instagram! =============================
Exam Room Nutrition IG: ➡︎ @examroomnutrition
Natalie IG: ➡︎ @greenletes
Natalie's Book: Planted Performance
Watch on YouTube =================
https://youtube.com/@examroomnutrition
Connect with Colleen:
Instagram
LinkedIn
Sign up for the Nutrition Wrap-Up Newsletter - Nutrition hot-topics and professional growth strategies delivered to your inbox each week.
Support the show!
If you love the show and want to help me make it even better, buy me a coffee to help me keep going! ☕️
Disclaimer: This podcast is a collection of ideas, strategies, and opinions of the author(s). Its goal is to provide useful information on each of the topics shared within. It is not intended to provide medical, health, or professional consultation or to diagnosis-specific weight or feeding challenges. The author(s) advises the reader to always consult with appropriate health, medical, and professional consultants for support for individual children and family situations. The author(s) do not take responsibility for the personal or other risks, loss, or liability incurred as a direct or indirect consequence of the application or use of information provided. All opinions stated in this podcast are my own and do not reflect the opinions of my employer.
00:00 - Sports Nutrition and Plant-Based Diets
04:43 - Carbohydrates and Protein in Plant-Based Diet
16:34 - Electrolytes and Plant-Based Lifestyles for Athletes
25:20 - Post-Workout Snack Ideas and Tips
WEBVTT
00:00:00.401 --> 00:00:03.189
So I always say what you eat depends on when you eat.
00:00:03.189 --> 00:00:10.153
When it comes to exercise, so you want to really think about when you're going to work out and how far ahead you space out your meals.
00:00:11.000 --> 00:00:15.391
Are you ready to transform the way you communicate about nutrition with your patients?
00:00:15.391 --> 00:00:22.524
Welcome to Exam Room Nutrition, the podcast where the worlds of nutrition, medicine and communication collide.
00:00:22.524 --> 00:00:27.269
Whether you're a seasoned physician or a healthcare student, this podcast is for you.
00:00:27.269 --> 00:00:32.049
So stick around and let's make our patients healthier, one Exam Room at a time.
00:00:33.000 --> 00:00:35.368
Welcome back to the Exam Room Nutrition podcast.
00:00:35.368 --> 00:00:37.085
I'm your host, colleen Sloan.
00:00:37.085 --> 00:00:39.828
I'm a registered dietitian and pediatric PA.
00:00:39.828 --> 00:00:48.124
In the words of Kerry Walsh Jennings, she once said it's going to be a journey it's not a sprint to get in shape, and I couldn't agree more.
00:00:48.124 --> 00:00:56.688
So today we're going to unpack the topic of sports nutrition for those who follow, or want to start to follow, a plant-based diet.
00:00:56.688 --> 00:01:01.029
You've probably heard somebody say how do you possibly get enough protein?
00:01:01.029 --> 00:01:09.468
Or maybe somebody follows a plant-based diet, but what they really mean is that they eat bread, pasta, chips and sweets.
00:01:09.468 --> 00:01:18.909
So our guests today will help us properly fuel our patients and clear up any misunderstandings about carbohydrates and protein in a plant-based diet.
00:01:19.500 --> 00:01:28.471
I'm so thrilled to have Natalie Rizzo here to provide us with expert advice on how to embrace this nutritious lifestyle while performing at your absolute best.
00:01:28.471 --> 00:01:32.349
Natalie is a registered dietitian based out of New York City.
00:01:32.349 --> 00:01:43.612
She's the owner of Greenletes, a successful sports nutrition practice and blog, and the author of Planted Performance Easy Plant-Based Recipes, meal Plans and Nutrition for All Athletes.
00:01:43.612 --> 00:01:48.424
You can follow Natalie on Instagram @greenletes, and I highly suggest you do.
00:01:48.424 --> 00:01:53.165
That's where we met and I think her content is fantastic, so go ahead and check her out on Instagram
00:01:54.760 --> 00:01:56.165
Natalie, thank you so much for your time.
00:01:56.165 --> 00:01:56.867
Welcome to the show.
00:01:56.867 --> 00:01:58.704
Thank you for having me.
00:01:58.704 --> 00:02:23.400
Now let's jump right in, because I know a lot of my listeners either work with athletes, have patients who are athletes, especially the pediatricians, maybe in the teen world, or maybe are athletes themselves, and we've heard a lot of information about the role of carbohydrates and protein and like fueling before exercise, fueling after, but I think there's some misconceptions about the purpose behind each nutrient.
00:02:23.400 --> 00:02:27.909
Would you be able to start out by clarifying what role each of those plays for us?
00:02:27.909 --> 00:02:29.092
Sure?
00:02:29.639 --> 00:02:35.572
So there's three main macronutrients carbs, carbohydrates, protein and fat.
00:02:35.572 --> 00:02:49.091
Carbohydrates tend to get a bad reputation, but for athletes that are incredibly afforded, they're the primary fuel source for exercise and they're also the primary fuel source for just everyday living, fueling the brain.
00:02:49.091 --> 00:02:56.502
Protein is for muscle building, which most people know, but it's also for a variety of things within the body.
00:02:56.502 --> 00:03:01.834
It's the building blocks of your hair, your skin, your nails, your organs.
00:03:01.834 --> 00:03:06.280
It helps with hormones, it helps with metabolism, it helps with hunger and appetite.
00:03:06.280 --> 00:03:13.662
It does so much, but in terms of exercise, really, it's mostly known for muscle building, muscle regrowth, muscle repair.
00:03:13.662 --> 00:03:25.393
And then fat doesn't actually play that much of a role in exercise, although it's the fuel source for low intensity exercise, which is interesting.
00:03:25.393 --> 00:03:45.930
For instance, if you're doing something like yoga, your body may use fat as a fuel source, but it's more so focusing on the carbs for giving you the energy and then focusing on the protein and also some carbs for after a workout, to help your muscles rebuild, regrow and then have energy for the next workout.
00:03:47.282 --> 00:03:48.104
That's awesome.
00:03:48.104 --> 00:04:07.032
Before we get into sources of plant-based protein, I wanted to linger here a little bit and talk about pre-exercise fuel and post-exercise fuel, because there's a lot of conversation about how much protein, how much carbs Should we be eating both before and after we exercise, or what would that look like?
00:04:08.141 --> 00:04:21.771
I always say what you eat depends on when you eat when it comes to exercise, because anyone who's done any form of exercise whether you consider yourself an athlete or not has probably had the experience where they eat too close to a workout and then they feel terrible.
00:04:21.771 --> 00:04:25.427
That is probably because of what you chose to eat.
00:04:25.427 --> 00:04:31.889
Then you want to really think about when you're going to workout and how far ahead you space out your meals.
00:04:31.889 --> 00:04:39.586
Say you are running out the door for some workout, whether it's a spin class or you're running or whatever, and you only have 30 to 60 minutes.
00:04:39.586 --> 00:04:42.649
You really want to go towards something that's just carbs.
00:04:42.649 --> 00:04:44.343
We're saying just carbs.
00:04:44.343 --> 00:04:48.327
That could be a piece of fruit, a piece of toast, some dried fruit.
00:04:48.327 --> 00:04:52.165
Sometimes people even just do a granola bar, a swig of sports drink.
00:04:52.165 --> 00:04:58.507
The reason for that is because your body is digestive very quickly and it gives you the energy you need just for that quick workout.
00:04:58.507 --> 00:05:13.649
If you have more time say you have two hours before you're going to workout and this is for people, maybe, who workout later in the day they're eating a lunch and then maybe they workout after work you can eat something that's more balanced, that's carbs and protein and maybe a little bit of fat.
00:05:13.649 --> 00:05:27.245
The reason for that is because protein and fat take longer to digest, but some protein does help, even before a workout, with the muscle repair after a workout, but you need time to digest it.
00:05:27.360 --> 00:05:30.389
It really depends on when you're eating in relation to the workout.
00:05:30.389 --> 00:05:36.170
After the workout, you're going to want to look to two nutrients, which are protein and carbs.
00:05:36.170 --> 00:05:38.166
People always think of protein.
00:05:38.166 --> 00:05:40.007
We talk about protein shakes all the time.
00:05:40.007 --> 00:05:47.242
After a workout, people have their protein shakes, but what people don't realize is the energy that you use during a workout, which is carbs.
00:05:47.242 --> 00:05:51.887
Your body stores that in something called glycogen and you use it during a workout.
00:05:51.887 --> 00:05:53.485
It's gone after like 30 minutes.
00:05:53.485 --> 00:06:01.526
You will need to replace it, because replacing it helps you have energy for the rest of what you're doing throughout the day and then the workout you're going to do tomorrow.
00:06:01.526 --> 00:06:12.447
There's a lot of research that shows putting protein and carbs together helps with replenishing your muscles after a workout, making them grow more than just protein alone.
00:06:12.848 --> 00:06:13.651
Super helpful.
00:06:13.651 --> 00:06:16.889
I have heard that so many times and I actually see a lot of people doing that.
00:06:16.889 --> 00:06:22.492
They just really focus on the high protein shakes that don't have a lot of carbs.
00:06:22.492 --> 00:06:29.230
They think that they're doing and fueling themselves properly, but thank you for clarifying that, because you do need those carbohydrates to replenish your energy.
00:06:29.230 --> 00:06:33.687
All right, Since you are the plant-based queen, I'd love to jump into that topic now.
00:06:33.687 --> 00:06:44.108
If we've got a patient that we're discussing nutrition with and they want to follow more of a plant-based diet, they might ask hey well, where does my protein come from?
00:06:44.108 --> 00:06:46.266
How would you suggest we answer that question?
00:06:47.341 --> 00:06:49.245
It depends on what plant-based means to you.
00:06:49.245 --> 00:06:55.122
First off, because I always start by saying that there's no real definition of it For my purposes.
00:06:55.122 --> 00:06:57.209
I've been a vegetarian for more than a decade.
00:06:57.209 --> 00:06:58.283
I eat dairy.
00:06:58.283 --> 00:06:59.908
My husband is a vegan.
00:07:01.041 --> 00:07:02.988
There's different ways that you can go plant-based.
00:07:02.988 --> 00:07:25.072
Some people say plant-based and they still eat some meat, but I think for most people who are thinking plant-based, they're thinking okay, I'm going to eat mostly plants, maybe some dairy, and realistically, the majority of the protein has to come from a variety of sources which, when you're eating animal foods, you could eat chicken for lunch and dinner and probably meet all your protein needs.
00:07:25.072 --> 00:07:40.206
But when you're eating plant-based, you kind of have to vary your intake of different proteins because they don't have as much and you want to get different amino acids, which are the building blocks of protein, to make sure that you're getting everything that your muscles need.
00:07:40.206 --> 00:07:44.454
So that's things like soy is one of the highest sources of protein.
00:07:44.454 --> 00:07:54.526
So that's tofu, tempeh, soy, milk, edamame, and then, of course, people think of beans and I think we kind of forget about legumes like lentils and peanuts.
00:07:55.309 --> 00:08:00.646
Whole grains have protein, like oats, quinoa, brown rice, and then nuts and seeds.
00:08:00.646 --> 00:08:02.593
So nuts have some protein.
00:08:02.593 --> 00:08:04.000
But people forget about seeds as well.
00:08:04.000 --> 00:08:14.170
So, like chia seeds, flax seeds, hemp seeds, what you're trying to do throughout the day is get a mixture of all of these things, because you really need to eat more.
00:08:14.170 --> 00:08:21.348
You need to get a higher volume of food, which people don't realize as well, because they think if I eat more, I'm getting more calories and I'm going to gain weight.
00:08:21.348 --> 00:08:29.732
These things have less calories than animal foods, so you, technically, should probably eat more, kind of still meet your calorie range and meet your protein range.
00:08:30.519 --> 00:08:31.242
That's excellent.
00:08:31.242 --> 00:08:36.692
So, yeah, it does make sense that you really should be spreading it out and getting a good variety throughout the day.
00:08:36.692 --> 00:08:39.924
So walk us through maybe, like what your day would look like.
00:08:39.924 --> 00:08:42.730
What is a typical plant based breakfast?
00:08:42.730 --> 00:08:44.373
Look like that's got some protein in it.
00:08:45.440 --> 00:08:47.443
So I'm a big oatmeal fan.
00:08:47.443 --> 00:08:49.788
My husband's a big chia seed fan.
00:08:49.788 --> 00:08:55.803
I do oatmeal with the fruit and nuts and nut butter in there and then sprinkle some seeds on top.
00:08:55.803 --> 00:09:00.432
I work out in the morning, so a lot of times I'll do oatmeal before and then smoothie afterwards.
00:09:00.432 --> 00:09:07.552
And I use a lot of soy milk and smoothies because soy milk is one of the only plant based milks that actually has the protein of regular milk.
00:09:07.552 --> 00:09:12.207
My husband does a lot of chia seed pudding, which is a lot of seeds with.
00:09:12.207 --> 00:09:16.844
You know like you can do that with soy milk as well and do fruit in there kind of thing.
00:09:16.844 --> 00:09:21.113
And even my baby, who's one and a half he's a vegetarian.
00:09:21.113 --> 00:09:25.211
He likes oatmeal too, but he'll do whole grain toast with nut butter and fruit.
00:09:25.211 --> 00:09:27.465
So there's, there are a bunch of different things you can do.
00:09:27.465 --> 00:09:30.351
It's just making sure that you're kind of varying it.
00:09:30.980 --> 00:09:42.909
Yeah, exactly, and I love that your son also follows this pattern, because I have a lot of patients being in pediatrics that maybe want to follow, but they're concerned that their child might be missing out, and I think this is a valid point.
00:09:42.909 --> 00:09:57.923
Like I had said at the beginning, you can eat a very unhealthy plant based diet right If you're just really focusing on those simple carbs and not really giving a lot of variety and a lot of different sources of protein and sources of carbs in there.
00:09:57.923 --> 00:10:03.682
It can be a pretty basic diet that misses a lot of nutrients, but it can be done properly for kids too, and I love that.
00:10:03.682 --> 00:10:05.950
Now, what do you guys do for lunch?
00:10:05.950 --> 00:10:08.869
What do you suggest that we might offer our patients for lunch ideas?
00:10:09.561 --> 00:10:14.596
One of the recipes in my book which is like the simplest thing and I love is a chickpea smash.
00:10:14.596 --> 00:10:26.472
So I take chickpeas and avocado and lemon juice and salt and I literally take a fork and kind of mash it together and then I'll put it in a whole wheat wrap with some lettuce and, like I said, whole grains have protein.
00:10:26.472 --> 00:10:27.105
So this is what.
00:10:27.105 --> 00:10:30.263
Like you're mixing things together, you're getting some protein from the chickpeas.
00:10:30.263 --> 00:10:40.410
There's a little bit in the avocado, but then when you do like a whole grain wrap or a whole wheat toast, a lot of times you don't realize that maybe there's five to six grams in a slice of toast.
00:10:40.410 --> 00:10:44.429
So, mixing all those things together, I think there's probably like 20 grams of protein there.
00:10:44.429 --> 00:10:47.488
So we do something like that which is super simple.
00:10:48.159 --> 00:10:53.873
My son is a huge fan of edamame, which is funny because you think kids don't like that kind of stuff, but they do.
00:10:53.873 --> 00:10:54.400
He loves it.
00:10:54.400 --> 00:11:00.913
So we do a lot of edamame and brown rice, which I add more vegetables for myself that he's probably willing to eat.
00:11:00.913 --> 00:11:03.087
We do like a miso dressing on top.
00:11:03.087 --> 00:11:15.423
So it's really simple stuff, but just putting all those things together and a lot of times like I have a one and a half year old and I'm pregnant so I don't have a ton of time to cook, but a lot of this stuff.
00:11:15.423 --> 00:11:16.806
Like you can buy frozen rice.
00:11:16.806 --> 00:11:22.668
You can buy frozen edamame chickpeas come in a can, so it's not as complicated as people think it is.
00:11:23.159 --> 00:11:32.485
It honestly sounds easier because, like meat, you have to cook, you know, and it usually takes 20 minutes to an hour and a half, depending on how you're preparing it.
00:11:32.485 --> 00:11:37.392
So I think a chickpea smash sounds way easier than trying to make some grilled chicken or baked chicken.
00:11:37.392 --> 00:11:46.855
So for you busy moms out there to try to follow more of a plant-based diet, I wanted to bring up the topic of meat alternatives and get your thoughts on that.
00:11:46.855 --> 00:11:48.765
Do they have sources of protein?
00:11:48.765 --> 00:11:50.186
Would we recommend those?
00:11:50.186 --> 00:11:52.287
Are there additives that we need to be aware of?
00:11:52.287 --> 00:11:54.125
Educate us on that topic.
00:11:55.200 --> 00:11:59.910
It depends so much because the market on that has grown tremendously in the past few years.
00:11:59.910 --> 00:12:08.614
So, for instance, say, you get a veggie burger out of the frozen aisle like a Dr Prager's veggie burger or even like a Trader Joe's brand or whatever.
00:12:08.614 --> 00:12:11.207
A lot of times those don't have a ton of protein.
00:12:11.207 --> 00:12:19.134
Maybe one patty has four or five grams and there are only 150 calories, which maybe sounds great, but it's not enough.
00:12:19.134 --> 00:12:21.407
It's not enough calories to sustain you.
00:12:21.407 --> 00:12:23.466
So that could be an addition to a meal.
00:12:23.466 --> 00:12:33.663
For instance, like, say, you really love the taste of those, put it on a salad but add other sources of protein, whether it's lentils or chickpeas or black peas or whatever, because you're not going to get enough out of those.
00:12:33.663 --> 00:12:42.092
The other ones which are like the impossible burgers, the Beyond meat, all of that stuff, that stuff's really interesting.
00:12:42.092 --> 00:12:49.258
First off, if you miss the taste of meat, it tastes like meat to me because I haven't had meat in 10 plus years and it tastes like that.
00:12:49.258 --> 00:12:51.515
It does have a decent amount of protein.
00:12:51.535 --> 00:12:53.304
So an impossible burger.
00:12:53.304 --> 00:12:57.996
I don't know off the top of my head, but I think it's probably upwards of 15, 20 grams.
00:12:57.996 --> 00:13:05.330
The problem with those is that to make them have this meaty, fatty, tastes like a hamburger.
00:13:05.330 --> 00:13:09.558
They put in a lot of coconut and coconut has a lot of saturated fat.
00:13:09.558 --> 00:13:15.818
So if you look at the nutrition label of something like that, compared to a beef burger, it's almost the same.
00:13:15.818 --> 00:13:21.745
So you're not really getting any less fat or anything like that by choosing one of those.
00:13:21.745 --> 00:13:30.673
I think the missions of those companies a lot of times is to like help with environmental stuff and not necessarily, you know, improve on your nutrition.
00:13:30.673 --> 00:13:34.125
So you can definitely eat that and get plenty of protein.
00:13:34.125 --> 00:13:41.934
If you're gonna eat an impossible burger or something like that three or four times a week, it's basically like eating red meat three or four times a week.
00:13:41.934 --> 00:13:42.897
So keep that in mind.
00:13:43.985 --> 00:13:44.466
Good point.
00:13:44.466 --> 00:13:48.177
I think this was an excellent introduction to the plant-based diet and what it looks like.
00:13:48.177 --> 00:13:54.225
But I'm sure a lot of Clinicians might be wondering are there any supplements that are needed or that I should recommend?
00:13:54.225 --> 00:13:58.104
Are there things that they're missing in their diet that we need to supplement elsewhere?
00:13:58.124 --> 00:14:01.153
I Think if you were completely vegan.
00:14:01.153 --> 00:14:03.890
There's a few things you need to think about.
00:14:03.890 --> 00:14:04.955
So one is vitamin D.
00:14:04.955 --> 00:14:09.517
Honestly, even people who eat meat probably need vitamin D.
00:14:09.517 --> 00:14:11.201
Most people don't get enough.
00:14:11.201 --> 00:14:12.044
Most people are deficient.
00:14:12.044 --> 00:14:14.178
I'm sure a lot of physicians know this.
00:14:14.178 --> 00:14:20.825
On a plant-based diet, the only sources of vitamin D are really mushrooms and some nuts, like Brazil nuts.
00:14:20.825 --> 00:14:22.869
Most people aren't eating enough of them.
00:14:22.869 --> 00:14:27.458
So that's one of the things that you could probably take every day and most people could use it.
00:14:27.458 --> 00:14:30.595
There's really no reason not to take a vitamin D supplement.
00:14:30.595 --> 00:14:33.230
Calcium is the other one.
00:14:33.230 --> 00:14:38.125
If you don't eat dairy but you eat plenty of soy, you probably get enough calcium.
00:14:38.125 --> 00:14:43.717
I don't necessarily recommend that everyone takes calcium, but it's just something to be aware of.
00:14:43.717 --> 00:14:50.225
For instance, if you're a woman and You're going into that pre-menopausal stage, maybe you're worried about bone loss.
00:14:50.225 --> 00:14:52.322
That could be something to think about.
00:14:52.342 --> 00:14:58.677
And Then there's omega-3, which is fatty acids are the good unsaturated fats.
00:14:58.677 --> 00:15:07.974
There's different types of those, which you get plenty of them on a plant-based diet, but what's really interesting is there is two different types.
00:15:07.974 --> 00:15:10.077
There's ALA and DHA.
00:15:10.077 --> 00:15:16.044
Ala is in nuts and seeds, and plant-based eaters usually get a lot of that.
00:15:16.044 --> 00:15:46.301
Dha is in fish and the DHA that's in fish is found to be what's linked to cognitive health and heart health and all the good stuff that omega-3 does for us, and Plant-based eaters don't really eat that, so the only way to really get that is through a plant-based DHA omega-3 supplements, and that comes from seaweed or algae, so it's it's a little more expensive than a fish oil supplement, but it is something worth considering.
00:15:46.301 --> 00:15:52.754
If you have a history of heart disease in your family or something like that, you could definitely look into that awesome, very helpful.
00:15:53.375 --> 00:16:03.065
Now when we're recording this, it's the death of the summer, at least where I am in South Florida, so it's hot, we're all sweaty and I know our athletes sweat a lot.
00:16:03.065 --> 00:16:09.432
So if the clinician gets asked about electrolyte replacement, where do we take this conversation?
00:16:09.432 --> 00:16:13.264
Because I know it will vary from person to person and there's so many things on the market now.
00:16:13.264 --> 00:16:17.065
There's electrolyte drinks, but I know also there's some food sources of electrolytes.
00:16:17.065 --> 00:16:24.624
So talk to us and break down electrolytes and who we should supplement for and the best sources of electrolytes.
00:16:24.664 --> 00:16:33.105
I Actually just posted about this because I find that electrolytes are super trendy right now and people are Taking them when they don't necessarily need them.
00:16:33.105 --> 00:16:37.754
But what most people are thinking of when they think of electrolytes is really sweat.
00:16:37.754 --> 00:16:44.956
When you're sweating, you're sweating out Four main minerals, which are sodium, potassium, magnesium and calcium.
00:16:44.956 --> 00:16:51.028
When you look at something like a Gatorade, which is the original electrolyte drink, it has electrolytes in there.
00:16:51.028 --> 00:17:07.265
It has those things in there because it was made for athletes who were sweating out in the sun I think in Florida the Florida Gators, that's where it came from and they needed to replace those electrolytes that they lost and sweat, because that's a really important part of staying hydrated.
00:17:07.265 --> 00:17:10.632
You can't just drink water when you're sweating out a ton.
00:17:10.632 --> 00:17:12.897
You have to make sure you get those minerals back in.
00:17:12.897 --> 00:17:28.785
So for anyone who is exercising in the summer I know I work with a lot of runners who are training for fall marathons, which means you're running in the heat of the summer you need electrolytes in Whatever fluid you're taking in because you're sweating a lot.
00:17:28.785 --> 00:17:33.388
This isn't necessarily the case in the winter, because maybe you're not sweating as much.
00:17:33.388 --> 00:17:39.382
So it's really about the environment outside if it's super hot and then the duration of your workout.
00:17:39.382 --> 00:17:48.951
So say you're working out for just 30 minutes or something, you probably don't need to replace your electrolytes, but if it's 60 minutes or more generally, you do so.
00:17:48.971 --> 00:17:50.738
There's so many different things you could take in.
00:17:50.738 --> 00:17:55.637
There's electrolyte powders, like you said, and those are just straight electrolytes.
00:17:55.637 --> 00:17:59.980
Add them to your water and all you're getting is just essentially what you're sweating out.
00:17:59.980 --> 00:18:05.018
There are electrolyte dummies and shoes which also have extra sugar added into them.
00:18:05.018 --> 00:18:08.819
The reason for that is because we talked about before the glycogen.
00:18:08.819 --> 00:18:13.622
That's the sugar that your body is using to power you through a workout.
00:18:13.622 --> 00:18:15.517
It only lasts for so long.
00:18:15.517 --> 00:18:22.681
So say you are doing something for that 60 minutes or more and you need to bring in more sugar to give yourself more energy.
00:18:22.681 --> 00:18:24.175
So it's paired with electrolytes.
00:18:24.175 --> 00:18:28.741
Electrolytes and sugar come together in those to give you everything that you need.
00:18:28.741 --> 00:18:36.577
So it's really about what your training level is and what you're doing at that time, of what kind of electrolyte thing you choose.
00:18:36.577 --> 00:18:43.519
So whether it's sports drink, electrolyte powder or a chew or something like that, it's just about really what you're doing.
00:18:44.049 --> 00:18:54.594
So for the average 40-year-old who's maybe doing yoga and then does her nails afterwards, maybe not recommending an electrolyte because they're not sweating enough.
00:18:55.771 --> 00:18:56.133
Exactly.
00:18:56.133 --> 00:19:00.958
Also, if you're working out inside in the heat of the summer, you probably don't need electrolytes at all.
00:19:00.958 --> 00:19:04.118
It's really about being out in the hot and humid weather.
00:19:04.118 --> 00:19:16.597
I would say everyday athletes could be people who are training for marathons or training for triathlons, but it could also be people who are just doing yoga or Pilates or whatever, but it's really about your sweat level when it comes to electrolytes.
00:19:17.672 --> 00:19:17.972
Awesome.
00:19:17.972 --> 00:19:19.278
Thank you so much for clarifying that.
00:19:19.278 --> 00:19:22.660
You've said those key nutrients, the sodium, potassium.
00:19:22.660 --> 00:19:29.499
Now we know that there are those elements in foods as well, so could we use a food to replenish some electrolytes if needed?
00:19:30.530 --> 00:19:37.417
It depends again on how intense your workout is, but definitely there are electrolytes in foods.
00:19:37.417 --> 00:19:49.002
For instance, potassium is in potatoes or magnesium is in leafy greens, calcium is in soy, sodium is in pickles and pretzels and things like that.
00:19:49.002 --> 00:19:58.460
So if you are out again in the heat of the summer really doing something intense, you can add those foods into your diet, but you probably still need an electrolyte powder.
00:19:58.460 --> 00:20:14.814
If you feel like you just had kind of a decent workout and you're feeling a little dehydrated, it's not going to hurt you to eat some potatoes or some leafy greens and make sure that you're getting enough of those electrolytes in your diet, because that's definitely going to help with hydration.
00:20:16.036 --> 00:20:16.316
Awesome.
00:20:16.316 --> 00:20:20.000
Well, and it kind of sounds like those have dual function because they are carbohydrates too.
00:20:20.000 --> 00:20:29.270
So post-workout, if you need to refuel the glycogen stores, a salty pretzel might be exactly what you need to hit the electrolytes and the carbohydrate source too.
00:20:30.175 --> 00:20:30.596
Exactly.
00:20:30.596 --> 00:20:32.700
It's interesting with sports nutrition.
00:20:32.700 --> 00:20:42.394
I always say sports nutrition is different than regular nutrition because I'm telling you the pretzels and have the chews with the sugar in them and people are like, oh, I don't want more sodium or sugar.
00:20:42.394 --> 00:20:51.414
But it really is different if you're thinking about performance and what you're trying to do there, and so you kind of have to think about those things?
00:20:52.455 --> 00:20:53.277
Oh yeah, exactly.
00:20:53.277 --> 00:20:59.022
I mean, I've had plenty of talks that everybody's saying no, no, no salted and snacks, nothing like that.
00:20:59.022 --> 00:21:07.030
But for the athlete and this could be our teen athletes or our adult athletes these topics and key nutrients are very important and very different for the athletes.
00:21:07.030 --> 00:21:08.096
Okay.
00:21:08.096 --> 00:21:22.030
So if I have a patient who says, hey, I want to start following more of a plant-based diet, a plant-based lifestyle, what are some best practice recommendations that the clinician can start to offer the patient so they can get on the right track?
00:21:23.395 --> 00:21:40.434
I think the first thing is kind of start small and figure out what it means for you, because I know people this happens in January when people are trying to lose weight they'll be like I'm going vegan this year and it's not necessarily that easy to just go vegan out of nowhere.
00:21:41.656 --> 00:21:45.281
And you said it before, it's not always healthy to have a plant-based diet.
00:21:45.281 --> 00:21:50.288
I always say Oreos are plant-based, so you can eat that kind of stuff and have a plant-based diet.
00:21:50.288 --> 00:21:54.434
So you really need to start small and think about what are some of the nutritious things that I can add.
00:21:54.434 --> 00:21:59.724
And maybe it's not necessarily about cutting out all the animal foods at once.
00:21:59.724 --> 00:22:05.414
It's about adding in more plant foods and then eventually those will start to replace the animal foods.
00:22:05.414 --> 00:22:16.434
So for instance, like I was talking before about some of the things we do for lunch, maybe you do that for lunch one day and then that day you didn't eat chicken or whatever you normally eat.
00:22:16.434 --> 00:22:23.546
So just kind of starting small there and going more into it over time, I think it's probably the best way to do it.
00:22:23.546 --> 00:22:29.434
That's really most nutrition things we always tell everyone is you have to start small Behavior change takes a while.
00:22:30.135 --> 00:22:30.797
I totally agree.
00:22:30.797 --> 00:22:43.284
And if you are a meat eater and moving towards plant-based lifestyle, it can be a little bit shocking because you're like, oh my gosh, you know really is how many animal products that you do eat, and then you kind of feel like, well, where do I come up with the other food, See?
00:22:43.284 --> 00:22:54.434
So I love that suggestion to really start small and define what it means for you, Because maybe you are plant-based for lunch only and then breakfast and dinner you're doing some meat and I think that that's fine and that's a great place to start.
00:22:54.434 --> 00:22:57.538
Is there anything else that you would like to leave us with that?
00:22:57.538 --> 00:23:06.431
You think it's really important for clinicians to know if they are helping their patients follow a plant-based lifestyle or they're working with athletes who are vegetarians or vegans.
00:23:06.915 --> 00:23:12.807
Even clinicians think that plant-based means that you're not going to get enough of everything in your diet.
00:23:12.807 --> 00:23:14.270
And really, really you can.
00:23:14.270 --> 00:23:15.232
I promise you can.
00:23:15.232 --> 00:23:16.434
I've worked with many people who do this.
00:23:16.434 --> 00:23:27.434
So I think just knowing that you have to obviously add more food in there, but it's not going to be unhealthy, it's not going to cause stress fractures, it's not going to cause unintentional weight loss.
00:00:00.401 --> 00:00:03.189
00:00:03.189 --> 00:00:10.153
00:00:11.000 --> 00:00:15.391
00:00:15.391 --> 00:00:22.524
00:00:22.524 --> 00:00:27.269
00:00:27.269 --> 00:00:32.049
00:00:33.000 --> 00:00:35.368
00:00:35.368 --> 00:00:37.085
00:00:37.085 --> 00:00:39.828
00:00:39.828 --> 00:00:48.124
00:00:48.124 --> 00:00:56.688
00:00:56.688 --> 00:01:01.029
00:01:01.029 --> 00:01:09.468
00:01:09.468 --> 00:01:18.909
00:01:19.500 --> 00:01:28.471
00:01:28.471 --> 00:01:32.349
00:01:32.349 --> 00:01:43.612
00:01:43.612 --> 00:01:48.424
00:01:48.424 --> 00:01:53.165
00:01:54.760 --> 00:01:56.165
00:01:56.165 --> 00:01:56.867
00:01:56.867 --> 00:01:58.704
00:01:58.704 --> 00:02:23.400
00:02:23.400 --> 00:02:27.909
00:02:27.909 --> 00:02:29.092
00:02:29.639 --> 00:02:35.572
00:02:35.572 --> 00:02:49.091
00:02:49.091 --> 00:02:56.502
00:02:56.502 --> 00:03:01.834
00:03:01.834 --> 00:03:06.280
00:03:06.280 --> 00:03:13.662
00:03:13.662 --> 00:03:25.393
00:03:25.393 --> 00:03:45.930
00:03:47.282 --> 00:03:48.104
00:03:48.104 --> 00:04:07.032
00:04:08.141 --> 00:04:21.771
00:04:21.771 --> 00:04:25.427
00:04:25.427 --> 00:04:31.889
00:04:31.889 --> 00:04:39.586
00:04:39.586 --> 00:04:42.649
00:04:42.649 --> 00:04:44.343
00:04:44.343 --> 00:04:48.327
00:04:48.327 --> 00:04:52.165
00:04:52.165 --> 00:04:58.507
00:04:58.507 --> 00:05:13.649
00:05:13.649 --> 00:05:27.245
00:05:27.360 --> 00:05:30.389
00:05:30.389 --> 00:05:36.170
00:05:36.170 --> 00:05:38.166
00:05:38.166 --> 00:05:40.007
00:05:40.007 --> 00:05:47.242
00:05:47.242 --> 00:05:51.887
00:05:51.887 --> 00:05:53.485
00:05:53.485 --> 00:06:01.526
00:06:01.526 --> 00:06:12.447
00:06:12.848 --> 00:06:13.651
00:06:13.651 --> 00:06:16.889
00:06:16.889 --> 00:06:22.492
00:06:22.492 --> 00:06:29.230
00:06:29.230 --> 00:06:33.687
00:06:33.687 --> 00:06:44.108
00:06:44.108 --> 00:06:46.266
00:06:47.341 --> 00:06:49.245
00:06:49.245 --> 00:06:55.122
00:06:55.122 --> 00:06:57.209
00:06:57.209 --> 00:06:58.283
00:06:58.283 --> 00:06:59.908
00:07:01.041 --> 00:07:02.988
00:07:02.988 --> 00:07:25.072
00:07:25.072 --> 00:07:40.206
00:07:40.206 --> 00:07:44.454
00:07:44.454 --> 00:07:54.526
00:07:55.309 --> 00:08:00.646
00:08:00.646 --> 00:08:02.593
00:08:02.593 --> 00:08:04.000
00:08:04.000 --> 00:08:14.170
00:08:14.170 --> 00:08:21.348
00:08:21.348 --> 00:08:29.732
00:08:30.519 --> 00:08:31.242
00:08:31.242 --> 00:08:36.692
00:08:36.692 --> 00:08:39.924
00:08:39.924 --> 00:08:42.730
00:08:42.730 --> 00:08:44.373
00:08:45.440 --> 00:08:47.443
00:08:47.443 --> 00:08:49.788
00:08:49.788 --> 00:08:55.803
00:08:55.803 --> 00:09:00.432
00:09:00.432 --> 00:09:07.552
00:09:07.552 --> 00:09:12.207
00:09:12.207 --> 00:09:16.844
00:09:16.844 --> 00:09:21.113
00:09:21.113 --> 00:09:25.211
00:09:25.211 --> 00:09:27.465
00:09:27.465 --> 00:09:30.351
00:09:30.980 --> 00:09:42.909
00:09:42.909 --> 00:09:57.923
00:09:57.923 --> 00:10:03.682
00:10:03.682 --> 00:10:05.950
00:10:05.950 --> 00:10:08.869
00:10:09.561 --> 00:10:14.596
00:10:14.596 --> 00:10:26.472
00:10:26.472 --> 00:10:27.105
00:10:27.105 --> 00:10:30.263
00:10:30.263 --> 00:10:40.410
00:10:40.410 --> 00:10:44.429
00:10:44.429 --> 00:10:47.488
00:10:48.159 --> 00:10:53.873
00:10:53.873 --> 00:10:54.400
00:10:54.400 --> 00:11:00.913
00:11:00.913 --> 00:11:03.087
00:11:03.087 --> 00:11:15.423
00:11:15.423 --> 00:11:16.806
00:11:16.806 --> 00:11:22.668
00:11:23.159 --> 00:11:32.485
00:11:32.485 --> 00:11:37.392
00:11:37.392 --> 00:11:46.855
00:11:46.855 --> 00:11:48.765
00:11:48.765 --> 00:11:50.186
00:11:50.186 --> 00:11:52.287
00:11:52.287 --> 00:11:54.125
00:11:55.200 --> 00:11:59.910
00:11:59.910 --> 00:12:08.614
00:12:08.614 --> 00:12:11.207
00:12:11.207 --> 00:12:19.134
00:12:19.134 --> 00:12:21.407
00:12:21.407 --> 00:12:23.466
00:12:23.466 --> 00:12:33.663
00:12:33.663 --> 00:12:42.092
00:12:42.092 --> 00:12:49.258
00:12:49.258 --> 00:12:51.515
00:12:51.535 --> 00:12:53.304
00:12:53.304 --> 00:12:57.996
00:12:57.996 --> 00:13:05.330
00:13:05.330 --> 00:13:09.558
00:13:09.558 --> 00:13:15.818
00:13:15.818 --> 00:13:21.745
00:13:21.745 --> 00:13:30.673
00:13:30.673 --> 00:13:34.125
00:13:34.125 --> 00:13:41.934
00:13:41.934 --> 00:13:42.897
00:13:43.985 --> 00:13:44.466
00:13:44.466 --> 00:13:48.177
00:13:48.177 --> 00:13:54.225
00:13:54.225 --> 00:13:58.104
00:13:58.124 --> 00:14:01.153
00:14:01.153 --> 00:14:03.890
00:14:03.890 --> 00:14:04.955
00:14:04.955 --> 00:14:09.517
00:14:09.517 --> 00:14:11.201
00:14:11.201 --> 00:14:12.044
00:14:12.044 --> 00:14:14.178
00:14:14.178 --> 00:14:20.825
00:14:20.825 --> 00:14:22.869
00:14:22.869 --> 00:14:27.458
00:14:27.458 --> 00:14:30.595
00:14:30.595 --> 00:14:33.230
00:14:33.230 --> 00:14:38.125
00:14:38.125 --> 00:14:43.717
00:14:43.717 --> 00:14:50.225
00:14:50.225 --> 00:14:52.322
00:14:52.342 --> 00:14:58.677
00:14:58.677 --> 00:15:07.974
00:15:07.974 --> 00:15:10.077
00:15:10.077 --> 00:15:16.044
00:15:16.044 --> 00:15:46.301
00:15:46.301 --> 00:15:52.754
00:15:53.375 --> 00:16:03.065
00:16:03.065 --> 00:16:09.432
00:16:09.432 --> 00:16:13.264
00:16:13.264 --> 00:16:17.065
00:16:17.065 --> 00:16:24.624
00:16:24.664 --> 00:16:33.105
00:16:33.105 --> 00:16:37.754
00:16:37.754 --> 00:16:44.956
00:16:44.956 --> 00:16:51.028
00:16:51.028 --> 00:17:07.265
00:17:07.265 --> 00:17:10.632
00:17:10.632 --> 00:17:12.897
00:17:12.897 --> 00:17:28.785
00:17:28.785 --> 00:17:33.388
00:17:33.388 --> 00:17:39.382
00:17:39.382 --> 00:17:48.951
00:17:48.971 --> 00:17:50.738
00:17:50.738 --> 00:17:55.637
00:17:55.637 --> 00:17:59.980
00:17:59.980 --> 00:18:05.018
00:18:05.018 --> 00:18:08.819
00:18:08.819 --> 00:18:13.622
00:18:13.622 --> 00:18:15.517
00:18:15.517 --> 00:18:22.681
00:18:22.681 --> 00:18:24.175
00:18:24.175 --> 00:18:28.741
00:18:28.741 --> 00:18:36.577
00:18:36.577 --> 00:18:43.519
00:18:44.049 --> 00:18:54.594
00:18:55.771 --> 00:18:56.133
00:18:56.133 --> 00:19:00.958
00:19:00.958 --> 00:19:04.118
00:19:04.118 --> 00:19:16.597
00:19:17.672 --> 00:19:17.972
00:19:17.972 --> 00:19:19.278
00:19:19.278 --> 00:19:22.660
00:19:22.660 --> 00:19:29.499
00:19:30.530 --> 00:19:37.417
00:19:37.417 --> 00:19:49.002
00:19:49.002 --> 00:19:58.460
00:19:58.460 --> 00:20:14.814
00:20:16.036 --> 00:20:16.316
00:20:16.316 --> 00:20:20.000
00:20:20.000 --> 00:20:29.270
00:20:30.175 --> 00:20:30.596
00:20:30.596 --> 00:20:32.700
00:20:32.700 --> 00:20:42.394
00:20:42.394 --> 00:20:51.414
00:20:52.455 --> 00:20:53.277
00:20:53.277 --> 00:20:59.022
00:20:59.022 --> 00:21:07.030
00:21:07.030 --> 00:21:08.096
00:21:08.096 --> 00:21:22.030
00:21:23.395 --> 00:21:40.434
00:21:41.656 --> 00:21:45.281
00:21:45.281 --> 00:21:50.288
00:21:50.288 --> 00:21:54.434
00:21:54.434 --> 00:21:59.724
00:21:59.724 --> 00:22:05.414
00:22:05.414 --> 00:22:16.434
00:22:16.434 --> 00:22:23.546
00:22:23.546 --> 00:22:29.434
00:22:30.135 --> 00:22:30.797
00:22:30.797 --> 00:22:43.284
00:22:43.284 --> 00:22:54.434
00:22:54.434 --> 00:22:57.538
00:22:57.538 --> 00:23:06.431
00:23:06.915 --> 00:23:12.807
00:23:12.807 --> 00:23:14.270
00:23:14.270 --> 00:23:15.232
00:23:15.232 --> 00:23:16.434
00:23:16.434 --> 00:23:27.434