THE THRILL OF THE CHILL – How to fuel when the weather gets cool

THE THRILL OF THE CHILL – How to fuel when the weather gets cool

By Retained Advisor Leslie J. Bonci, MS, RD, CSSD, LDN+
(biography click here)

Winter can be beautiful with crisp, cold air and snow, but before you venture outdoors, make sure you are properly fueled. Your winter gear is more than just external equipment (hat, gloves and coat, it is also recommended to check your internal equipment (food and fluid).

So how can you winterize to optimize?

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Nutrient Timing – A Four-Part Series, Part 4: 24/7 Maintenance

Nutrient Timing – A Four-Part Series, Part 4: 24/7 Maintenance

Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)

Thus far, Klean’s Nutrient Timing series has focused on the peri-exercise time period, but this is only a small fraction of the day. To perform optimally, nutrient timing cannot be ignored during the remaining daily hours. Research has shown that small, frequent fueling and dietary supplement sessions throughout the day maximize subsequent exercise training and performance.1 In other words, nutritional support for sport has no end, and there never appears to be a disadvantage associated with fueling at any time surrounding an exercise bout. Let’s dig in to some vital daily fueling guidelines. Continue reading …

Nutrient Timing – A Four-Part Series, Part 3: Post-Exercise Pledge

Nutrient Timing – A Four-Part Series, Part 3: Post-Exercise Pledge

Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)

When training sessions or competition are successfully completed, the real work begins. Refueling and rehydrating should be the top priority so the body can favorably adapt to training demands, prepare for future sessions and progressively improve. Ultimately, optimal post-exercise nutrition will largely depend on the type of exercise, and the intensity, duration and frequency of the exercise bouts.2 This portion of the Klean Nutrient Timing series will focus mainly on repletion during the two hour post-exercise ‘anabolic window’ while the final part of the series will address daily nutrient timing strategies that will further support physiological training adaptations and performance yield. Continue reading …

Striving to be the best that I can be By Klean Team Sponsored Athlete Alexis Johnson

Striving to be the best that I can be By Klean Team Sponsored Athlete Alexis Johnson

We’re excited to introduce one of our newest Klean Team athletes, Alexis Johnson – 3x Crossfit® Games competitor, avid athlete and inspiration to many. Achieving peak performance is a process that requires true commitment. Alexis’ story proves just that. We hope you enjoy this and follow along as she continues on her journey.

The first thing you should know about me is that I love to work out, for the sake of working out. I train because I love being in the gym, becoming a better version of myself each and every day, surrounded by others doing the same. This love unexpectedly led me to qualifying for my first CrossFit® regionals (the stage before the CrossFit® games) in 2014. Since then, I have trained competitively, and competed at the CrossFit® Games three times (2016, 2017, and 2019).

Let me back up a few years and give you the whole story. As a kid, I did gymnastics. I wasn’t extremely competitive, but I still spent 4 hours per day, 5 days a week, in the gym. I wouldn’t have it any other way – I loved working toward new skills that, at first, felt unattainable. But after my senior year of high school, I wanted a “normal life,” or so I thought.

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Nutrient Timing –  A Four-Part Series, Part 2: Intra-Exercise Inevitabilities

Nutrient Timing – A Four-Part Series, Part 2: Intra-Exercise Inevitabilities

Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)

Now that we know what and when to eat prior to exercise, it’s time to keep the fuel tanks stocked and the bodily engines primed to go the distance. Recommendations for fueling during exercise will vary based on pre-exercise feedings, glycogen status, and planned exercise intensity and duration. Additionally, it should go without saying that all guidelines are subject to trial and error. It is crucial that athletes experiment during training so they can adjust their food and fluid intake based on gut tolerance, and find their perfect intra-exercise nutrient timing routine.

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Nutrient Timing – A Four-Part Series, Part 1: Pre-Workout Provisions

Nutrient Timing – A Four-Part Series, Part 1: Pre-Workout Provisions

Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)

Nutrient timing refers to a strategic approach of consuming foods, beverages and/or supplements at predetermined times to obtain specific performance-based outcomes. The Klean Nutrient Timing series will address the ins and outs of pre-, during and post-nutrient timing, as well as daily maintenance, with the goal of optimizing performance and promoting immune health in athletes. Please note that all guidelines are subject to trial and error. It’s crucial to experiment during training so athletes can adjust their food and fluid volume based on gut tolerance and to find a perfect daily nutrient timing routine.
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WUT To Use To Help Hydration In Winter?

WUT To Use To Help Hydration In Winter?

By Sponsored Team & Friends of QT2 Training Systems
With warmer months behind us and winter in full effect, ‘tis the season for hot and humid indoor training, when hydration is furthest from our minds — yet it’s paramount to our physical fitness. Hydration dictates how we train, recover and feel throughout the day! Here are some tips and tricks to keep you at your best, and not let dehydration put a damper on your training!
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An Immune Support Shopping List

An Immune Support Shopping List

By Retained Advisor Leslie J. Bonci, MS, RD, CSSD, LDN+
(biography click here)

The onset of winter presents a not-to-miss opportunity to consume foods that help to support your immune health. To stay #enclosednotexposed, you can take advantage of online ordering for the #wealthontheshelf to support your immune health. Control what you can with your food and supplement plan. Don’t forget that you can order Klean Athlete® products directly online and use your online grocer of choice for easy shopping, without the need for store-hopping. Here are some foods that you may want to add to your list.
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Staying Fueled, Focused and Motivated During Lockdown By Sponsored Track Cyclist Mandy Marquardt

Staying Fueled, Focused and Motivated During Lockdown By Sponsored Track Cyclist Mandy Marquardt

This year we have all faced challenges, controlling what I can and keeping a routine on and off the bike has been incredibly important to me. My commitment to my sport, community and my values is as strong as ever. Even though racing has been shut down, I’m making the most of this time to get in solid, hard training sessions that have been, quite honestly, making me feel very uncomfortable. These workouts include spending two to three days in the gym, and five days a week on the bike, oftentimes double days. Therefore, fueling properly is essential, from my daily diet to nutritional supplements aiding before, during and after my workouts.
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Exercise and Nutritional Immunology. A Three-Part Series: Part 3: Lifestyle Immune Health

Exercise and Nutritional Immunology. A Three-Part Series: Part 3: Lifestyle Immune Health

Created by Karlyn Grimes, MS RD LDN CSSD+
(biography click here)

Parts one and two in this immune health series for athletes focused on practical, nutrition-based interventions to optimize immune system functioning. Part three will focus on lifestyle practices and behaviors that can be employed to promote optimal immune health and resilience, thereby allowing training to continue unabated.
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