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 …

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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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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Exercise and Nutritional Immunology. A Three-Part Series: Part 2: Micro and Supplemental Immune Health

Exercise and Nutritional Immunology. A Three-Part Series: Part 2: Micro and Supplemental Immune Health

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

The first article in this three-part series outlined the current macronutrient guidelines for carbs, proteins, fats and fluids that have been shown to fortify and strengthen the immune system. Part two will take a look at the little guys (aka the micronutrients) who discreetly but impressively support optimal functioning of this intricate system.
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Exercise and Nutritional Immunology. A Three-Part Series: Part 1: Macro Immune Health

Exercise and Nutritional Immunology. A Three-Part Series: Part 1: Macro Immune Health

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

It’s pretty simple: the healthier an athlete, the more they can train. This means focusing on proper nutrition to support your entire body, including your immune system. Intensified training, low energy and macro- and micronutrient availability, psychological stress, sleep disruption, and suboptimal recovery can all affect the immune system. To help keep the immune system in tip-top shape, this three-part series will outline immune-supportive rules to live by, including key macro- (carbs, protein, fat and fluids) and micronutrient (vitamin and minerals) recommendations, guidelines for immune-friendly nutritional supplements, and a handful of general lifestyle habits.
Let’s start with the macronutrient basics…
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Why Athletes and Active People May Benefit from Vitamin D Supplementation

Why Athletes and Active People May Benefit from Vitamin D Supplementation

Created by sponsored advisor and friend Angie Asche, MS, RD, CSSD
(biography click here)

Research on the relationship between vitamin D and athletes continues to develop, and while a large number of studies have pointed to vitamin D’s role in bone health, studies have also examined its impact on performance and immune function. Athletes with suboptimal vitamin D levels may not perform at their best.

It is estimated that over 1 billion people worldwide have vitamin D insufficiency. The Third National Health and Nutrition Examination Survey (NHANES III) demonstrated a significant increase in vitamin D deficiency throughout the last 30 years in the U.S. alone, with over 77% of Americans considered to be vitamin D-insufficient.1 Causes include limited sun exposure, lack of fortified nutrition, skin pigmentation and malabsorption.
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Weight Gain Doesn’t Have to be Exhausting

Weight Gain Doesn’t Have to be Exhausting

Created by sponsored advisor and friend Angie Asche, MS, RD, LMNT
(biography click here)

“I feel like I’m eating so much all the time, but can’t put weight on.” As a sports dietitian, I hear this on a weekly basis. And for athletes struggling to gain weight, eating can feel like a chore. Athletes should apply the same effort to proper fueling as they do to their training; however, gaining weight doesn’t have to be exhausting! Weight gain occurs when energy intake exceeds energy expenditure. Athletes looking to gain weight typically want to increase lean muscle mass while minimizing body fat gain, or even lose body fat simultaneously. Several factors play a role in this process, such as nutrient timing and consuming high-quality, whole-food sources. To promote weight gain, a starting point for men is baseline calorie intake plus an additional 400-500 calories in excess. For women, an additional 300-400 calories above baseline is recommended; however, this can vary depending on the individual, and may need to be adjusted by 50-100 calorie increments daily until the desired goal weight is reached. To help simplify the process, here are five tips to add to your routine for healthy weight gain!

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