Eat to Perform
According to this blog by Dr. Stacy Sims, "A 2022 study of more than 200 female endurance athletes published in Frontiers in Sport and Active Living reported that 65 percent were at risk of low energy availability (LEA), 23 percent were at risk of exercise addiction, and 21 percent had disordered eating behavior."
Low every availability mean youâre not eating enough to support both your training and your basic biological needs. Your period may stop, you'll feel tired ALL. THE. TIME., your motivation to train will decrease, and more importantly, you can negatively impact your health in the long term. How do you know if you're in LEA? Here are some telltale signs and symptoms:
If any of these symptoms resonate with you. Stop reading this and eat some protein. Then read the entire blog below and then contact me so I can help you come up with a plan to EAT so you perform better and more importantly, you are HEALTHIER!
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Vitamin D Makes Me Happy and Healthy!Last week I discussed how we are now close enough to the sun that we can make Vitamin D by sun exposure. However, there is a compelling reason to continue to supplement with it. It may help with COVID-19 symptom severity.
Despite its importance, it’s estimated that anywhere from 30% to 80% of the U.S. population is vitamin D insufficient. A nutrient insufficiency differs from a deficiency in that a deficiency causes a disease, in the case of Vitamin D a deficiency causes rickets and osteomalacia. Vitamin D insufficiency doesn't cause a disease, but neither does it promote optimal health. Vitamin D is a fat-soluble micronutrient that promotes calcium absorption, it also modulates cell growth, neuromuscular and immune function and reduces inflammation. There's a growing body of scientific analysis that is suggesting Vitamin D has an important influence on COVID-19 symptom severity. Last year, in the scientific journal Nature a group of researchers published a study of vitamin D level among asymptomatic and critically ill COVID-19 patients. The researchers compared people with asymptomatic infections to people with severe infections: 97 percent of people in the severe group had vitamin D deficiency vs. 33 percent in the asymptomatic group. The fatality rate was seven times higher in the low vitamin D group (21 percent vs. 3 percent). All of these studies (there are over a dozen of them now) are observational studies that are correlative and don't prove a causal relationship between vitamin D deficiency and COVID-19 severity. However, the strength of the relationship might justify the inclusion of recommending vitamin D supplementation in public health advice. I advocate vitamin D supplementation in the winter because : Vitamin D is incredibly safe when taken at appropriate doses (up to 8,000 IU/d). Vitamin D insufficiency is widespread in the industrialized world. It’s estimated that anywhere from 30% to 80% of the U.S. population is vitamin D insufficient. Vitamin D is relatively cheap. Vitamin D is readily available without a prescription. The benefits of correcting vitamin D insufficiency are well established. We might now add to this list that vitamin D could reduce the severity of COVID-19 symptoms. Of course, we can't out-supplement an unhealthy diet or lifestyle. So make sure you continue to eat whole unprocessed foods. drinks lots of water, and get daily exercise. Concentric, Eccentric, Isometric |
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