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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Top 5 Tips for Performance Noshing-On-The-Go

Top 5 Tips for Performance Noshing-On-The-Go

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

Whether you are a student athlete, busy working professional or pro athlete, you are intimately familiar with the constant, demanding pace of life. When we try to do it all, something has to give, but don’t let it be your fueling agenda. Take a moment to review our Klean noshing-on-the-go tips to see if you are dotting all your i’s and crossing all your t’s.

Noshing-On-The-Go Tip #5: Eat Like an Elite
No matter where you are or what you’re doing, you need to eat like an elite. If you do, performance in all areas of your life will play out in a favorable fashion. This means planning ahead and eating nutrient-dense macros. All macros – whole grain carbs, lean proteins and healthy fats – should be represented at all meals and snacks. This will ensure that you obtain a balance of the more than 30 micros, vitamins and minerals that your body requires daily. Successful elite athletes do not eliminate food groups or “diet”; rather, they fuel their bodies like machines, so they function optimally and don’t break down. There’s no time for a trip to the body shop!

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Karlyn’s Top 5 Hydration Tips

Karlyn’s Top 5 Hydration Tips

Karlyn Grimes, MS RD LDN CSSD
Retained Medical Advisor+ (biography click here)

Let’s have a toast to the most critical nutrient to athletes – good old water. Water is hands down the most important molecule in biology. H2O acts as a coolant, solvent, solute, carrier, messenger, lubricant, shock absorber, ionizing agent and reactant, just to mention a few of its vital roles. To look at it simply, without adequate water intake, you will be left in the dust. So take a moment to see if you are abiding by the following hydration tips, which can safeguard your health and maximize performance.

Hydration Tip #5: Determine Your Hydration Rx
Women should aim for 95 ounces/12 cups per day of fluid while men need to strive for 130 ounces/16 cups per day. These values will vary depending on dietary habits, exercise intensity and duration, and environmental temperature and humidity. Lean muscle tissue is more than 75% water, so when your fluid intake is compromised, your strength, power, and aerobic and anaerobic capacity will decline. In a nutshell, you need extra fluids if you consume excessive amounts of protein or sodium, exercise for long periods of time, or train in hot or humid environments, including indoor training facilities.

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How To: Hydration

How To: Hydration

Meet our newest product addition, Klean Hydration™ and learn the fundamentals of how to use one of an athlete’s most commonly used nutritional products.
by Kelly C. Heim, Ph.D. (biography click here)

You’ve heard it many times before: Adequate fluid intake is critical for athletic performance and recovery. But like most athletes, you probably wonder whether your current hydration strategy is optimal. After all, your sense of thirst will not tell you unless you’re already dehydrated, and it’s hard to detect the signs of the initial fluid deficit.

If any of the following apply to you, you might want to take a closer look at your hydration strategy:

  • You train at high intensity and/or long durations increasing sweat rate and total volume lost, respectively.
  • You work out indoors, or in warm and/or humid environments. In these conditions, heat cannot be dissipated easily due to lower evaporation of sweat from the skin.
  • You train in cold environments. Cold air promotes respiratory fluid losses, and sweat rates are often high due to multiple layers of clothing and equipment.
  • You are heavier than the average person. Generally, heavier athletes are more prone to dehydration.
  • You live and/or are training at altitude. Above 8,200 feet, urine output increases. You also lose more water simply by breathing (respiratory water loss).

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Performing at your best- Swim, Bike, Run, FUEL.

Performing at your best- Swim, Bike, Run, FUEL.

By: Liz Baugher, Professional Triathlete,  Multisport Coach and Sponsored Klean Team Athlete

They say to perform well you must master the art of your sport. We have all heard it: the 10,000+ Hour rule, drills, dedication, and maybe a few good genes go a long way. But what about that athlete looking for that final 1%? In triathlon, they call this the 4th discipline: Nutrition.

Regardless of the distance you’re running or the caliber of athlete you are, fueling for your training and races will make a difference in your racing abilities.

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