Magazine_Spring2021_RND3_04.05.21.indd

particularly unpleasant at mile 95 of an Iron Man bike ride with a marathon run looming. If, as an athlete, you are mindful about eating the right foods and beverages daily to fuel your body, then you are already on the path to training your gut. To really dial in your body’s response to the nutrition you are providing: • Study the recommendations of nutritionists and previous competitors about the type of competition you are entering. • Make sure that you are avoiding processed foods at all costs. Training your body to absorb nutrients from natural, whole-foods is its natural state. • Move from a meal strategy to a grazing strategy. If your body gets used to replenishing exhausted glycogen (stored sugar) frequently, it will make fueling during your competition easier. • Don’t miss a phase. Your daily diet is your foundation, but a competition has a before, during and after phase. Make sure to prepare before, execute during and recover after. • Start doing mini versions of your game day competition strategy well in advance. This can help you taper and trim your plan, as well as get your body used to the routine. Even weekend sportsters can benefit from adopting these strategies. I know very few people that play that leisurely game of tennis on the weekend with a plan to lose. If better nutrition helps you get to that return a little bit faster, play a little bit longer, or just feel a little bit better after the match, then it is probably worth it. Either way, your body will thank you for the positive attention. Owen Rothstein is a Foodie & Nutrition Enthusiast. RASPBERRIES FUNCTIONAL FOODS • Raspberries are an excellent source of Vitamin C, which supports immunity and skin health, and helps produce collagen. • Raspberries contain manganese and Vitamin K, which strengthen bones. • Raspberries help keep your brain and memory sharp by battling oxidative stress. Source: https://www.health.com/food/ raspberries-nutrition "You can train your gut to increase its ability to absorb carbohydrates, the primary fuel for your body." Nutrition Quarterly · 2021 – Volume 2 15