Athletes Archives - Page 4 of 4 - Athletes Sanctuary

To keep your energy sustained, it is important to maintain blood sugar control. Natural blood sugar control is possible when done correctly and with professional guidance and supervision. When individuals fail to fuel themselves properly, they may experience reactive hypoglycemia (low blood sugar) or dysglycaemia (abnormal blood sugar levels) with an exaggerated insulin response. As a result, there is a subsequent dramatic drop in blood glucose, causing physical and emotional symptoms (see below). When blood glucose levels become unstable we can feel like we are on an energy roller-coaster throughout the day.

Symptoms can mimic other common issues such as anxiety or even menopause.

Symptoms of blood sugar dysregulation:

Nausea
Seeing flashes of light
Moodiness and “hangry” relief after eating
Negative attitude/ irritability
Exaggeration of relatively minor problems
Feeling emotionally flat or depression
Lightheadedness or dizziness
Sweating and flushes
Sugar cravings
Fatigue
Heart palpitations
Shakiness
Paleness
Cold/clammy skin
Poor concentration and memory

Thyroid issues, hormonal imbalances, or high exercise demands can exaggerate these symptoms, especially with inadequate fueling in between multiple daily training sessions. There are a number of simple steps that may help stabilise blood sugar.

1. Protein is essential to blood sugar stabilisation and should be included in every meal including breakfast. Quality protein can be found in lean animal meats (kangaroo, lamb, beef, chicken) and fish. Vegetarian options include tofu, tempeh, legumes, eggs, dairy, and high-protein grains such as quinoa, buckwheat and amaranth. Vegans and vegetarians must practice protein source combinations to obtain all the essential amino acids.. For example: consume chickpeas with brown rice.

Athletes should ideally consume 1.2-1.6 grams of protein/kilogram of body weight which equates to 60-80 grams of protein for a 50kg female and 90-128 grams for an 80kg male athlete per day. It is beneficial to have 20 grams of protein with carbohydrates within 30- 60 minutes of completing a training session. A good option is a smoothie with a scoop of protein powder (pea, brown rice or whey if tolerated), a small can of tuna or 2-3 eggs.

2. Carbohydrates
Intake of low GI (Glycemic Index) carbohydrates will help keep blood sugar levels more sustained, and energy levels consistent. A high GI carbohydrate will cause a surge in blood glucose, triggering a response from the pancreas. This can contribute to the symptoms described previously.

Good sources of complex carbohydrates include porridge, Bircher muesli, brown, basmati or wild rice, barley, oats, buckwheat, quinoa, amaranth, teff, rye, sweet potato, and root vegetables with skins on. Sourdough bread, corn on the cob, bananas, fruit smoothies with protein powder, and homemade muffins using wholemeal flours such as hemp, chia or buckwheat are all good options. Consuming carbohydrates with quality fats and soluble fibre also reduces the GI of foods.

3. Magnesium
Magnesium assists with blood sugar control by supporting healthy insulin secretion.

Magnesium is abundant in amaranth (a grain), pumpkin seeds, dark chocolate and raw cocoa, wholemeal bread, quinoa, firm tofu and dark leafy vegetables. It is also found in oat bran, brown rice, cooked spinach, avocado, coconut water, kale, legumes, sesame seeds and cashews.

4. Chromium
Chromium deficiency reduces your body’s ability to use carbohydrates for energy and raises your insulin needs. Chromium may enhance the effects of insulin or support the activity of pancreatic cells that produce insulin. Chromium is found in meats, fish, poultry, wholegrains, dairy, broccoli, cheese, mushrooms, asparagus, green beans, apples, bananas, grape juice and potato.

5. Probiotics
Probiotics especially those containing more than one species of beneficial bacteria may help regulate blood sugar by influencing the way the body metabolises carbohydrates by reducing inflammation and preventing the destruction of pancreatic cells that make insulin.

Maintaining energy throughout the day

Have regular meals throughout the day eating every 2 hours
Consume protein at every meal. Aim to make up at least 1/3 of your meal from protein
Stay hydrated by drinking water regularly (2-3 litres per day minimum)
Cinnamon, nutmeg, cloves, vanilla, stevia, and ginger can all be used instead of sugar to add sweetness to food.
Carbohydrates higher in fibre and from unprocessed sources are better
Consume carbohydrates within 30 minutes of completing a session
Fat reduces gastric emptying time and as a result, slows down the absorption of glucose from the meal. Consume beneficial fats with carbohydrates from raw nuts and seeds, fish, avocado and cold-pressed oils.
Increasing the acidity of food or meals will slow gastric emptying time. A simple tip is to add vinegar dressing to salad or vegetables.
Short-term supplementation of magnesium, chromium, probiotics or cinnamon, and other blood sugar-stabilising herbs and nutrients may be beneficial for some individuals.

Always seek help from a healthcare practitioner if your symptoms persist.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

The amino acid leucine is of particular importance to female athletes keen to optimise recovery across the menstrual cycle. Leucine is one of the nine essential amino acids the body needs to obtain through the diet. Leucine along with other amino acids, are required for protein synthesis, tissue repair and nutrient absorption.

The demand for protein changes throughout the menstrual cycle. The fluctuations in estrogen and progesterone have a profound effect on muscle turnover and protein synthesis. Amino acids like leucine are harder to access during the high hormonal phase (day 12 to day 23 of a typical 28 day cycle). It is suggested to be harder for females to build and maintain muscle during this hormonal phase making it even more important to ensure adequate intake of essential amino acids during this time.

Strength training including weights or resistance stimulates muscles to take up leucine (and other amino acids) and triggers muscular growth. Leucine can help prevent the deterioration of muscle with age so it is super important for masters athletes to obtain adequate leucine in order to optimise recovery.

The richest sources of bio-available protein including leucine are in eggs, milk, fish, and meats. Milk contains both whey and casein protein. Whey is more easily absorbed and is higher in leucine than casein. Whey is also digested at a much faster rate than casein, ensuring blood leucine levels rise soon after ingestion and triggering protein synthesis responsible for building muscle. Hence why many athletes swear by chocolate milk as their preferred recovery drink. Female athletes need additional leucine to optimise recovery and would benefit from options such as a post-workout smoothie including yogurt, milk, protein powder or almond butter.

Recent research also suggests that the combination of other highly bio-available proteins rich in leucine results in more favourable muscle hypertrophy compared to other proteins such as whole milk protein, casein and soy protein.

Vegans and athletes with dairy intolerance

Athletes who choose to avoid dairy need not feel they are missing out. Interestingly, a recent study found both whey and rice protein isolate administration post-resistance exercise improved body composition and exercise performance with no differences between the two groups when taken in adequate amounts.

Leucine-rich foods

Leucine can also be found in plant-based proteins included including soy, lentils, kidney beans, tofu, quinoa, hummus, rice, and almonds. These plant proteins contain approximately 50% less leucine. Therefore vegan athletes need to pay attention to getting enough high-quality plant proteins that offer the optimal amount of leucine (about 2.5 grams per meal or snack).

Vegans want to consistently enjoy soy, beans, legumes, seeds and/or nuts regularly at every meal and snack. Don’t have just porridge for breakfast; add organic soy milk and walnuts. Don’t snack on just an apple; slather apple slices with peanut butter. A blend of rice and pea protein powders makes a good substitute for whey-based protein powders. Some plant-based protein powders also provide added amino acids, making them a good choice for dairy-intolerant or plant-based athletes.

As a general guide 2 grams of leucine can be found in 120 grams beef, 130 grams almonds, 400 grams tofu, 3 eggs, 600ml cow’s milk or 900ml soy milk, 380 grams lentils, 350 grams kidney beans, 70 grams cheddar cheese, 350 grams yogurt, 27 grams whey protein isolate, 50 grams rice protein powder.

Elite athletes with large volumes of training may struggle to obtain adequate leucine from their diet alone, especially if vegan. These athletes may consider using protein and collagen powders including leucine, isoleucine and valine 30 minutes pre and post-workouts in addition to a diet rich in leucine to optimise recovery.

This table compares the leucine content of plant and animal foods.

Animal food	Plant food (swap)	Leucine (g) approx
Eggs, 1 large	Peanut butter, 2 tablespoons	0.5
Milk, ½ cup	Soy milk, low fat, 1 cup	0.5
Tuna, 25 grams	Black beans, 1/2 cup	0.7
Chicken, 60 grams cooked	Tofu, extra firm, 170 grams	1.4
Cheese, 14 grams	Almonds, 21 grams	0.3
Beef, 40 grams	Lentils, 1 cup	1.3

We recommend including a variety of leucine rich foods in your diet in order to optimise recovery.

Most women’s daily protein intake should account for 30% of their diet to optimise recovery. A gram of protein per kilogram of body weight is adequate for recreational athletes, while elite athletes may require up to 1.8 grams per kilogram of body weight, especially when competing in power and high-end endurance sports. On lighter recovery days protein intake can be reduced slightly keeping in mind other processes in the body require adequate protein intake (hormones and immune cells for example).

Consuming 20-25 grams of protein within 30 minutes of finishing a session is ideal for optimal recovery while having a protein-rich snack such as a high protein, low-fat yogurts such as YoPro or Chibani Fit at bedtime can boost protein synthesis by 22 %.

When you wake in the morning you are in a catabolic state after fasting for 10-12 hours during the night while sleeping. Having a protein-rich breakfast is really important to optimise recovery, restock your glycogen stores, fuel your daily activities and prevent overeating and sugar cravings later in the day. Great breakfast options to optimise recovery include scrambled eggs on toast or an omelette with sweet potato and veggies, a protein-rich smoothie, porridge with added yogurt or protein powder or scrambled tofu.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

Vegetarian and vegan athletes are at greater risk of anaemia due to reduced intake of animal products containing iron and B12.

It is important to remember there are two different forms of dietary iron.

Heme iron is found in animal meats such as liver, lamb, beef and kangaroo.
Non-heme iron is derived from plant sources such as legumes, dried fruits, nuts and leafy green vegetables, tofu and eggs.

Heme- iron is the more readily absorbed form of iron. Eggs and many plant foods also contain non-heme iron, but have reduced bio-availability compared to meat sources. Vegetarians and non-meat eaters need to be mindful to consume adequate amounts of non-heme iron along with foods that enhance iron absorption

The key to maintaining iron adequacy is to consume non- heme rich foods at every meal and load your diet with healthy wholefood plant sources that are packed in all the co-factors such as vitamin C, bioflavonoids and folate. These co-factors help extract and absorb iron at every opportunity throughout the day. Avoidance of foods that contain nutrients which inhibit iron absorption is even more important for vegetarians and vegans as they have less room to move.

Iron absorption will be decreased by up to 60% if you have tannin-containing drinks or foods such as teas, coffee, red wine, peppermint tea and chocolate within two hours of an iron-rich meal.

This doesn’t mean you have to go completely without your treats, it just means you are best to have them in moderate amounts and avoid having them at the same time.

Mother nature also provides a reminder of blood-building foods in red-coloured plant foods. Beetroot, rhubarb, berries, dried figs and plums all contain iron.

Vegetarian Meal Plan

Breakfast: scrambled eggs (2), ½ cup spinach (cooked) plus 1 grilled tomato and 2 slices wholemeal toast with butter. Include a large glass of freshly squeezed orange, parsley and kiwi juice.

Morning tea: 50g dried apricots plus 50g activated almonds

Lunch: cooked lentils (1 cup) with 1/2 cup quinoa, ½ cup fresh tomato added at last minute, 1 cup salad greens including capsicum, grated carrot, shredded cabbage and 1 tablespoon of tahini dressing

Afternoon tea: 1 bowl of Beet Berry smoothie bowl with coconut and cereal topping

Dinner: 1 cup grilled tempeh (fermented tofu) with 1/2 cup steamed broccoli, 1/2 cup baked pumpkin and 1 beetroot with lemon, parsley and olive oil dressing

Green tea is just one of several teas beneficial for athletes. Packed in antioxidants, green tea is considered to have the highest polyphenol and therapeutic effects because it remains unoxidised during processing, where-as the other tea leaves are oxidised. Green, black and oolong tea is produced from the same plant Cameliia sinensis but their taste, constituents and colour vary depending on how the leaves are processed.

Green tea is packed with antibacterial agents and the phytonutrients also help counteract inflammation. Regular intake improves tendon, cartilage and collagen health in athletes.

Types of green tea

There are lots of different kinds of green tea depending on growing and harvesting methods. Our favourite is a Japanese tea called Genmaicha “brown rice tea” which is blended with roasted popped brown rice. The sugar and starch from the rice cause the tea to have a warm, full, nutty flavour without bitterness. It is considered easy to drink and can soothe an upset stomach.

Other popular options include the Japanese varieties of Sencha and Jasmine (which is often mixed with white and black tea).

Better than coffee

Green tea is an excellent substitute for coffee drinkers. Although the average cup of pure green tea usually contains around 25 milligrams of caffeine, this is considered to be a low amount of caffeine when compared to around 100-180 milligrams in a typical coffee.

So often athletes get a false sense of energy when they are pumped full of caffeine. Over the long term, this can set them up for adrenal fatigue, over-training issues, nutrient depletion, dehydration and chronic injuries. Green tea provides a great “pick me up” without flogging the adrenal glands. To further reduce your daily caffeine load, and avoid sleepless nights, you may like to consider these tips:

Get the most out of green tea

Avoid consuming green tea or other caffeine-containing foods or beverages after lunchtime
Opt for low-caffeine teas or other herbal teas like Rooibos tea.
Drink blends. A blended tea such as a 50-50 blend of lemongrass or mint and green tea usually contains about half the caffeine of its unblended counterpart.
Brew tea correctly. Many people use boiling water to brew tea for more than three minutes. This increases the level of caffeine in your cup. Instead, brew with simmering water for one-and-a-half minutes to three minutes.
Reuse the original tea leaves for additional cups of tea that will taste the same but contain less caffeine.
Drink whole-leaf tea instead of tea bags. Teabags have more caffeine than loose-leaf tea (usually).
Avoid powdered teas high in caffeine. Matcha is one tea to avoid if you are trying to reduce caffeine as it usually comes in a concentrated form and is made from powdered green leaves instead of an infusion of the leaf. Therefore, Matcha has much higher levels of caffeine than other green teas.

Natural immune support such as herbal medicines can provide effective solutions to athletes who suffer from recurring colds and flu’s and other immune issues. When most people think of issues for athletes they usually think of musculoskeletal injuries such as sprained ankles, pulled muscles, or knee pain, but a recent study suggested immunity issues cause up to 50% of disruption to training or performance in athletes.

According to research, exercise improves immunity at moderate intensity but impairs immune function at high intensity (and duration) making many endurance and elite athletes more susceptible to respiratory infections. Infection, such as fever and fatigue, can weaken muscles, impair exercise, and predispose athletes to other injuries. For example, fever impairs coordination, muscle strength, and aerobic power while viral illnesses contribute to tissue wasting and muscle breakdown.

Drugs commonly used to treat the symptoms of infectious diseases have variable impacts. Antibiotics can cause diarrhoea and ongoing gut issues, antihistamines can cause sedation, and many ephedrine-containing compounds like Sudafed are prohibited during competition over certain amounts under the Australian (ASADA) and World Drug Agency Association (WADA) guidelines.

To explain this immunity phenomenon perhaps a recap of how the human immune system is set up may be helpful. There are two parts to the immune system, the Innate Immune System and the Adaptive or Acquired Immune System.

Innate Immune System

The innate immune system includes our first line of defence providing physical barriers such as the skin, mucous membranes, nasal hairs, and eyelashes. Functional barriers such as the gastrointestinal tract and defence mechanisms such as secretions, mucus, bile, gastric acid, saliva, tears, and sweat also protect us.

This part of our system also houses our infection-fighting cells such as our natural killer cells and phagocytes which act like Pac-men against microbial invaders, and proteins such as tumour necrosis factor which program cell death and cytokines which play roles in cell-to-cell communication.

The complement system is an additional cascade of proteins that “complements” other aspects of the innate immune system. The innate immune system is always ready to battle with foreign invaders, irrespective of whether they have come into contact with the microbial invader before.

Acquired Immune System

The acquired immune system is a collection of cells called T and B lymphocytes, immunoglobulins produced by the lymphocytes, and cytokines that regulate the immune response. Through a complex pathway of intercellular interaction, immunoglobulins are produced after exposure to a new pathogen, so they can recognise the invader the second time around and have an inbuilt immunological memory and enhance the immune response accordingly.

Gut-Associated Lymphoid Tissue (GALT) is a collection of several types of lymphoid tissue that store immune cells, such as T and B lymphocytes and is our major defence mechanism against pathogens entering the digestive system. Peyer’s patch is a collective of lymphoid cells attached to the gut lining which is the initiation of the immune response when an infection is detected.

Secretory IgA is another substance produced by the acquired immune system produced in all areas where a protective mucosal layer exists such as the digestive, respiratory and urinary tracts to provide front-line defence. It forms the backbone of our immune system because it protects the immunoglobulins from being destroyed and protects the immunoglobulins from invading microbes.

This part of the immune system provides long-lasting protection against anything it has encountered before. When the two systems (innate and acquired) combine, they form an incredible defence against the constant barrage of infectious threats an athlete faces each day.

How does exercise impact on immunity?

So let’s examine how exercise can affect immunity. There is a substantial body of knowledge suggesting moderate exercise of up to 60 minutes at 60% of maximum heart rate improves immune cell counts and salivary IgA concentrations. Studies also show that 61% of new runner’s report fewer upper respiratory tract infections after starting running. However, there is always a flipside to everything and in the case of exercise, the term moderation is wise to observe.

Intense exercise and prolonged exercise greater than 60 minutes may reduce immunity. While there is no doubt hard efforts increase VO2 max, it also forces most athletes to transition from nose breathing to mouth breathing, bypassing the nasal hairs and turbulent flow that protect the lungs from pathogens.

Inhaling larger volumes of colder and drier air thickens the mucous and disrupts the mucociliary elevator which is like our own inbuilt elevator designed specially to clear mucus from the respiratory tract. Hence why many athletes find they need to do a fair bit of “hoiking” to clear the phlegm during hard efforts in cooler months, especially when coupled with the ingestion of proinflammatory and mucous-producing foods such as dairy, coffee and bananas.

As more foreign particles are deposited in the lower airways, the ability to clear them is diminished, and airway inflammation results. Studies show our natural killer cells and secretory IgA fall after intense or prolonged exercise. The key members of our acquired immune system are also affected by neutrophils and B cell function declining.

With repetitive hard and long sessions that most endurance athletes over the marathon, ultra-marathon, ironman, triathlon or cycling do on a regular basis, hormones such as cortisol, prolactin, adrenaline, and growth hormone are constantly elevated and these also impair cellular immunity.

While most upper respiratory infections start off as viral infections, athletes who develop symptoms that are ongoing may also have a secondary bacterial infection.

What can be done about an underperforming immune system?

Few athletes stop training because they get a few annoying sniffles. When on a mission, athletes should always seek out a solution to overcome or manage the issue.

At this point, it may be wise to seek help from a healthcare practitioner. Natural medicine has plenty to offer in regards to boosting the soldiers of the immune system. Most people are aware of the immune cell turbo boost vitamin C, and zinc provide but what about nature’s little wonders?

Natural remedies such as garlic and horseradish, Andrographis, Echinacea, Cat’s claw and Astragalus can increase immune cell count and function, and anti-microbial herbs like Thyme, Garlic, Thuja, St John’s Wart or Pelargonium have antiviral and antibacterial properties.

Maintaining digestive system integrity and gut health through quality probiotics will also help support GALT and sIGA in the adaptive immune system. Herbal adaptogens also assist with improving immunity integrity and resilience to future invasions. As with any treatment, these options are not going to be a magic bullet, but they can certainly reduce the severity of the infection, reduce recovery time and get you back to what you love doing. We always suggest athletes listen to their bodies and if needed modify training loads and convalesce to some extent.

Many studies use incorrect dosage ranges and timeframes for herbal medicines, so the evidence may be unclear and confusing to the untrained eye. However, when used in the correct dosage ranges, herbal medicines are viable options for athletes with few side effects. Research shows that seeking treatment quickly can reduce the impact respiratory illness may have on athletic performance.

Iodine and thyroid hormones are essential to sports performance and yet many athletes are iodine deficient.

Thyroid hormones perform many key functions in the human body including regulation of body temperature, metabolism and play an important role in how an athlete creates and uses energy. Thyroid hormones bind to receptors on each cell’s membrane surface and inside the cell at the mitochondria where energy is made. Binding activates the cell’s energy and metabolic functions.

Iodine is a key trace mineral stored primarily in the thyroid gland. The thyroid gland produces the key thyroid hormones thyroxine (T4) and triiodothyronine (T3), using iodine and other key nutrients such as selenium and tyrosine. To further convert thyroid hormones into activated forms the body can use, sufficient levels of magnesium, iron, selenium, vitamin C and zinc are also required.

Key hallmarks of iodine deficiency and low thyroid function in athletes include:

Fatigue and low stamina can really cause havoc to an athlete’s training and racing season
Lethargy, muscle aches, cramps, pains and weakness
Low basal body temperature (temperature first thing in the morning)
Intolerance to cold weather
Cold hands and feet
Slow brain function, poor memory and “foggy” brain
Constipation
Joint pain
Thin, brittle hair or hair loss
Dry flaky skin
Menstrual disorders and fertility problems
Weight gain and slower metabolic rate

Iodine is primarily lost through sweat, although some are also excreted in the urine. Some studies suggest athletes may lose more iodine through sweat in an hour of vigorous exercise than through their entire daily urine output. High levels of sweating during exercise can deplete iodine levels and result in dehydration and poor performance.

The recommended iodine intake is 150ug/ day but some studies show on average athletes may lose nearly 50% of this requirement in sweat alone. Athletes living in more humid conditions (even without exercise) can lose a greater amount of sweat than those living in cooler environments.

Athletes performing at high intensity for prolonged periods of time, particularly in a humid environment, have a significantly increased risk of becoming iodine deficient if they don’t pay special attention to replacing this important nutrient.

What else can impact iodine and thyroid function?

It is important to keep in mind there are lots of things that impact the thyroid gland.

Chronic physical or emotional stress and high cortisol will result in elevations of another thyroid hormone called reverse T3 (rT3). Pesky rT3 inhibits our active thyroid hormone T3.

Heavy metals and chemicals, a low carbohydrate diet and fasting and selenium deficiency can also reduce T3 levels. There are many chemicals and metals in our environment known as “endocrine disruptors” that inhibit healthy thyroid function. Polychlorinated biphenyls (PCBs) and polybrominated diphenyl ethers (PBDEs) are common in our environment containments (in soil and food grown in that soil including meat, electronics, electrical cables, paints, plastics, furniture ) which can disrupt thyroid hormone signalling at the receptor level.

Perchlorate found in food and water inhibits the thyroid’s ability to absorb iodine from the bloodstream while long-term consumption of fluoridated drinking water is associated with hypothyroidism (low thyroid function).

Dioxins, BPA (found in cling wrap, drinking bottles and plastics) or bisphenols in tinned foods and plastic containers and plastic wraps, are also endocrine disruptors.

Non-stick cookware, fragrances, detergents, cosmetics and skincare, foods exposed to pesticides and herbicides, flame retardant material, new carpets, furniture and clothing may also be sources of endocrine disruptors.

When a female athlete has excess oestrogen, it may reduce the efficiency of thyroid hormone by 25%. Female athletes with high testosterone levels or insulin resistance may also have reduced thyroid efficiency due to a reduction in the globulin that carries thyroid hormone around the body (thyroid binding globulin) which means not enough thyroid hormone can circulate. But the hormone dance doesn’t stop there.

Low thyroid function due to low iodine or other nutrients can also cause receptor sensitivity issues with other female hormones such as progesterone causing PMS symptoms, irregular periods and fertility issues.

Cortisol up-regulates estrogen and high oestrogen also up-regulates cortisol which increases the binding of T4 up to 3 times, resulting in lower thyroid hormone activity, lowered metabolism and weight gain.

As thyroid hormones influence the tight junctions in the stomach and small intestine, athletes with low iodine and thyroid can also suffer from digestive complaints such as gas, bloating, diarrhoea or constipation and digestive infections.

Approximately 20% of our thyroid hormone T4 is converted to T3 in the gut by bacteria. So if digestion is disrupted and inflammation exists, the conversion will be impacted. Thyroid hormones also influence the tight junctions in the stomach and intestine that prevent large undigested molecules from passing into our bloodstream. Hence why thyroid abnormalities are also associated with leaky gut, food intolerances, constipation, reflux, heartburn, and dysbiosis (gut microbiome imbalance).

Thyroid hormones also influence the foundation of our immune system in the stomach called Gut Associated Lymphoid Tissue (GALT). GALT is made up of several types of lymphoid tissue that store immune cells, such as T and B lymphocytes. The majority of infectious agents invading the human body gain access through the gut and GALT protects us against these pathogens. Therefore, an athlete can be more susceptible to infections if thyroid hormones are low or iodine deficiency exists. n

Other nutrients have an impact on iodine and thyroid function. Many athletes suffer from anaemia or low iron and believe their fatigue and poor performance may just be iron related. The situation is a double-edged sword as iron deficiency impairs thyroid hormone synthesis and low thyroid function impairs gastric secretions which reduce iron absorption from food.

Another tricky synergy exists between zinc, copper and thyroid function. Zinc is required for T4 and T3 production and therefore zinc deficiency may lead to low gastric secretions and low iron. Zinc and copper also antagonise each other so low zinc may lead to high copper. Excess copper slows thyroid function and depletes zinc.

Iodine concentration in foods is variable depending on soil concentrations and the amount of fertilizer used with farming methods. Therefore, our food iodine content also varies greatly in grains, meats and vegetables. Although the daily recommended iodine intake is 150ug, it can still be tricky even when eating iodine food sources due to such variability.

Metabolic acidosis is a condition when the body’s pH is too acidic (pH of 7.35 or lower). This may occur in athletes from prolonged exercise at high intensity leading to lactic acid build-up. Chronic metabolic acidosis may decrease T4 and T3 and increase TSH concentrations and may lead to subclinical hypothyroid states.

Tracking athletes’ basal (morning) body temperature can assist with identifying issues with thyroid function. Anything less than 36.4c suggests your thyroid may need some attention.
Athletes should not rely on blood tests to confirm thyroid function status. Under activity of the thyroid gland results in low basal temperatures and symptoms of low thyroid function are not detectable by the standard laboratory tests-thyroid stimulating hormone (TSH), T4 and T3.
Athletes should consume sufficient sources of iodine on a regular basis. Good food sources include seafood (wild sea fish contain more iodine than freshwater fish), kelp and other seaweeds (wakame, Kombu, Nori), kelp noodles, Sushi are a rich source of iodine. Other reasonable sources include milk and yogurt, navy beans, eggs, cranberries, strawberries and some meats.
Since 2009 all packaged bread has added iodine in Australia although freshly baked bread may not disclose the amount added. Iodized salt is also available but keep in mind too much salt is not great for blood pressure and even sea salt and Himalayan salt contains 90% sodium chloride which is not desirable as chloride inhibits iodine absorption.
Be mindful of high intake of goitrogenic vegetables. The cabbage family including cabbage, kale, broccoli, cauliflower, Brussels sprouts, radishes, turnips, watercress, spinach contain isothiocyanates (goitrogens) which may block the uptake and utilisation of iodine in the thyroid gland. Cooking these vegetables reduces the goitrogens and the likelihood of their impact.
Although controversial, some evidence suggests soy supplements such as soy protein powders should be avoided if you have been diagnosed with low thyroid function as they may also reduce the genetic expression of the enzymes needed to produce thyroid hormones.
Get your vitamin D levels checked. Vitamin D deficiency is common in Australia and in athletes with low body fat this issue can be even more prevalent as Vitamin D is stored in fat cells. Vitamin D is associated with hypothyroidism and thyroid autoimmune conditions while studies show serum vitamin D > 125 is associated with a 30% reduced risk of hypothyroidism.
Get your hormones, cortisol, iron, zinc, copper and iodine levels checked.
Improve your gastric acid secretions by consuming bitter foods (endive, rocket, radicchio, chicory, dark chocolate) on a regular basis or sip lemon in water or apple cider vinegar before meals.
Reduce your exposure to endocrine disruptors by drinking filtered water, installing filters on shower heads, choosing natural water sources to swim in rather than chlorinated pools, eating pesticide-free or ideally organic foods, choosing organic personal care products, cosmetics and detergents, avoiding storage of food in plastics and instead use wax wraps and choose low emitting products when renovating or building your home.

If you suspect you may be suffering from iodine deficiency or reduced thyroid function, consider making an appointment with the Athlete Sanctuary to help navigate your recovery process.

Caffeine is now the world’s most popular stimulant ingested by over 90% of people including athletes because it can make them feel “damn good”.

But is it really that good for you? This article explores a balanced perspective on caffeine use for sports performance.

Caffeine has been used for decades as a way of buffering fatigue, prolonging endurance and enhancing concentration in many team and individual sports. Sure, it gives you a “pick me up” but at what expense?

While some athletes will get the beneficial effects of enhanced focussed and reduced fatigue, others can get so fired up, they get the shakes, diarrhoea and their “rev” is excessive so they make poor tactical decisions during events. Caffeine is an adenosine antagonist affecting dopamine transmission and altering neurotransmitter function.

With long-term and high-volume caffeine intake, an increased risk of overstimulating the nervous system occurs. For some individuals, this looks and feels like anxiety, headaches, migraines, poor sleep, depression, angina, nutrient depletion, elevated blood pressure, addictive habits towards caffeine and severe fatigue.

Caffeine also contains a diterpene known as cafestol which has been shown to increase serum LDL cholesterol, increase aortic stiffness, blood pressure, endothelial dysfunction and homocysteine all of which contribute to heart disease- Yikes!

The other “doozy” with caffeine is that even if you are currently enjoying just one cuppa a day you most likely already have caffeine tolerance. As time goes on you’ll need to have more and more caffeine to feel any benefits.

So at this point, if you are sitting back saying “ I am good I don’t drink coffee” just take a breath. Just because you don’t drink coffee, doesn’t mean you aren’t consuming an excessive load of caffeine. Caffeine is found in many commonly consumed drinks and foods. Let’s take a look at the most common ones:

Food/ Beverage	Size	Caffeine in milligrams
Short black/ expresso coffee	(1 cup)	100-200mg
Instant coffee	(1 cup)	60-170mg
Decaffeinated coffee	(1 cup)	2-4mg
Green tea	(1 cup)	20mg
Tea (black)	(1 cup)	30-100mg
NO Doz	(1 tablet)	100mg
Revvies	(1 strip)	40g
Sports gels	(1 gel)	25mg-100mg
Coke and V energy drink	(1 can)	50mg
Hot cocoa	( 1 mug)	60-120mg
Chocolate	(60g)	10-50mg

So what to do?

The good news is that recent studies suggest the performance benefits of caffeine can be felt at low doses (1-3mg/kg) which are less likely to impact your health in other ways. So theoretically speaking effects may be felt by athletes using the following amounts:

50kg athlete 50-150mg; ( 1 coffee)
60kg athletes 60-180mg;
70kg athlete 210mg;
80kg athlete 80-240mg
90kg athlete 90-270mg ( 2 coffees)

Top tips for caffeine use for sports performance:

If you are using caffeine for the first time try small amounts initially and infrequently so you don’t develop resistance. Attempt any trialling caffeine as part of your race day nutrition and hydration plan during training several times prior to race day, in similar conditions first to avoid unsavoury surprises.
Caffeine may make you temporarily feel good it can also cause adverse performance effects. Caffeine displaces vitamins and minerals essential for athletic performance such as magnesium, zinc and B vitamins. Caffeine can irritate the kidneys and is a diuretic increasing the risk of dehydration in hot weather so you may need to increase your fluid intake. The most common issue with caffeine is diarrhoea. Taking caffeinated foods or drinks with food may help mitigate this problem.
Avoid caffeine after lunchtime to avoid sleeping difficulties.
High caffeine intake is inflammatory and prolonged use can contribute to systemic inflammation which underpins nearly all chronic conditions. Our suggestion is to enjoy caffeine in moderation and use a targeted approach in regard to sports performance.
Smart considered and moderate use of caffeine may provide a performance edge but it will not suddenly turn you into some kind of superhero breaking world records. You still have to invest in sound balanced nutrition and hydration strategies, train smart, rest well and allow the natural adaptation of the human body to occur!
As with all products, always remember to check each ingredient on the packaging of any sports product because some substances that may appear relatively benign may be banned under the Australian (ASADA) and World Drug Agency Association (WADA) guidelines. Rule of thumb- always do your own thorough research before using any supplement despite its popularity!
If you are currently a heavy coffee drinker, wean yourself off coffee gently so you don’t go into an unprovoked tirade at your family or work colleagues as you deal with the headaches associated with detoxification. By reducing your intake gradually by ½ a cup a day, you are also more likely to allow your tolerance to reduce so when you settle for smart and more moderate use, you can obtain benefits at a lower dose. In some individuals’ withdrawal may be more comfortably achieved with the use of herbal adaptogens, liver support, activated vitamins and dietary intake of brassica family vegetables (broccoli, cabbage, kale, cauliflower) to ease the transition.
If you are looking for coffee substitutes or reduced caffeine products you may like to try roasted dandelion tea, ginseng, high-quality green leaf tea, chai tea or Rooibos tea.
Try different forms of caffeine in sports products rather than just coffee. Caffeinated sports products come in powders, gels, strips and tablets and all will be digested/ metabolised slightly differently in the body. Some athletes experience digestive issues with coffee but not strips, while others have issues with caffeinated gels but not powdered versions.
Limit decaffeinated coffee. It may have reduced caffeine but many of the extraction methods still use chemical solvents that may be toxic.

Athletes generate inflammation on a daily basis due to the high demands of training and competition. Inflammation is also triggered as part of injury recovery.

Most people understand inflammation can be localised to specific areas in the body and is associated with symptoms of swelling, redness and pain. When this occurs, most athletes act quickly to reduce the symptoms. Systemic inflammation however is more subtle and often overlooked. When inflammation persists at a cellular level throughout other parts of our body, systemic issues arise such as digestive symptoms, neuro-inflammation, recurrent colds, heart disease, diabetes and autoimmune conditions.

The default setting for many athletes when injured is to reach for pharmaceutical anti-inflammatories (NSAIDs) and obtain help from physical therapies such as physiotherapy, massage, osteopathy and acute treatment principles. These methods are all very helpful, however it is important to remember some of these options such as anti-inflammatory drugs may cause side effects when used repeatedly and for long periods of time. The most common side effects include gastrointestinal upsets, stomach ulcers, blood in urine, liver tenderness and decreased absorption of the key nutrients needed for repair and recovery such as zinc, folate and vitamin C.

Fast-track your injury recovery

The body does an incredible job at repairing and rejuvenating damaged tissue but providing the body with the key nutrients it needs through the diet can further fast-track the process and reduce inflammation.

Top 10 tips for reducing inflammation through the diet

Focus on the good fats! Increase your anti-inflammatory omega-3 fatty acids found in deep sea fish such as salmon, sardines, herring and mackerel and reduce your intake of omega-6 fatty acids found in animal meats.
Get wholesome! Reduce the amount of processed foods in your diet and increase wholefoods with high nutrient (vitamin and mineral) density – such as fruits, vegetables, quality protein and wholegrains that have the kind of nutrients you actually need!
Be picky about protein! Include a palm sized portion of quality protein at every meal. Protein helps to rebuild muscle, connective tissue and bones. Quality protein can be found in lean animal meats (kangaroo, lamb, beef, chicken), fish, tofu, legumes, dairy, eggs and some grains. Vegetarian athletes need to ensure they combine vegetable based proteins to obtain all the essential amino acids. For example: consume chickpeas with brown rices or nuts and seeds with legumes.
Get the right carbs! A Danish study found consuming high glycaemic foods increases inflammation by 29%. Choose low glycaemic index (GI) foods (wholegrains such as quinoa, oats, brown rice and wholegrain pastas, vegetables such as sweet potato, legumes, nuts and seeds) over high glycaemic index foods (foods high in sugar, processed foods, sweetened drinks, fruit juices). Consuming carbohydrates with quality fat and soluble fibre also lowers the GI of foods.
Increase your fibre! A review of 6 clinical trials showed an increase in fibre is correlated with greater reductions in inflammation. Foods rich in fibre include wholegrains, vegetables, fruit and legumes. See our post on fibre rich gluten free foods if you would like more ideas on ways to increase your fibre intake here.
Add fresh herbs! Turmeric and ginger help reduce inflammation and have a similar action to non-steroid anti-inflammatory drugs. Research shows daily ginger intake of 2g for 11 days also reduces muscle pain from exercise. Ginger and turmeric can be added to most dishes freshly grated or in powdered form. Turmeric is also delicious in a “golden latte” with almond or coconut milk and honey.
Anyone for a cup of tea? Green tea contains phytonutrients called catechins which inhibit inflammation, improve tendon healing and reduce cartilage and collagen degradation. Enjoy 1-3 cups/day. Green tea is an excellent substitute for coffee as it can provide a little “pick me up” without the side effects. For more information on the types of green tea and how to best brew a good cup read our green tea article here
Get your phytonutrients! Quercetin is a powerful anti-inflammatory phytonutrient found in purple berries (blackberries, blackcurrants, blueberries), capers, dill, broccoli, tomato, asparagus, green capsicum, red leaf lettuce, black and green teas, onion especially red onions, apple, grapes, and beans.
Vitamin C for repair! Vitamin C plays an important role in the healing process by building new proteins for skin, scar tissue, tendons, ligaments and blood vessels. Vitamin C also helps our bodies maintain cartilage and bone tissues. Contrary to popular belief, vitamin C is found in the highest quantities in red capsicum, guava, black currants, kiwi fruit and the Australian bush food the Kakadu Plum. Oranges and other citrus fruits do contain some vitamin C, but nowhere near as much as the other foods mentioned. A great wholefoods vitamin C powdered option is Wild C, derived from cold processed Kakadu plum, Camu camu and rosehip. It is available through our online store.
Reduce the crap! Reduce foods and drinks high in sugar, alcohol, processed foods, coffee and caffeinated products including sports gels and fried foods. These foods all contribute to further inflammation in the body and may slow down recovery time.

With the popularity of plant-based diets and increased numbers of women participating in sport, it isn’t surprising that anaemia in athletes is on the rise.

Iron is also needed for protein metabolism, collagen and antioxidant synthesis, as a co-factor for key enzymes involved in energy production, muscles, DNA and hormone synthesis; and immune function. Iron plays a key role in forming hemoglobin in red blood cells. Haemoglobin is necessary for the transportation of oxygen around the body and is critical to athletic performance.

If left untreated, iron deficiency and anaemia may contribute to decreased endurance; reduced training capacity and recovery lead to more frequent colds and other infections.

Why are athletes have an increased risk of anaemia

*Greater iron utilisation and requirements of iron

*Inflammation which reduces the body’s ability to store iron,

*Gastrointestinal tract stress limiting the absorption of iron through nutrition and blood loss,

*Loss of iron through sweat

*Haemolytic breakdown of red blood cells through footstrike

*Blood loss may also occur through urine

*Insufficient intake of iron-rich foods and more plant-based foods

*Heavy periods in female athletes

In the general population, anaemia most commonly results from nutrient deficiencies due to low intake of iron-rich foods and blood loss such as with heavy periods, haemorrhoids or gastric ulcers. Surgery and eating disorders and exposure to viruses (e.g. Malaria), toxins (e.g. lead) or renal disease, and some drugs, reduce iron absorption. Low stomach acid, diarrhoea, Coeliac’s and Crohn’s disease and gastric bypass also decrease iron absorption. Increased requirements such as in pregnancy can also lead to deficiencies.

Iron is found in plants and animal meats
It is important to remember there are two different forms of dietary iron.

As the body must change the structure of the non-heme iron before it can be absorbed, heme iron from animal products is more bioavailable for the body. This doesn’t mean a vegetarian will always be low in iron, it just means they need to be smart about where they get their iron, and ensuring they include high amounts of other nutrients that aid absorption of iron.

HEME IRON SOURCES
Food	Average serving	Iron (mg)
Kangaroo	150g cooked (palm size)	4.8
Beef	150g cooked (palm size)	4.6
Lamb	150g cooked (palm size)	3.7
Oysters	84 g (8)	3.1
Chicken liver pate	40g (2 tablespoons)	2.5
Chicken	150g cooked (1 cup)	2.4
Salmon	170g (3/4 cup)	2.0

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NON-HEME IRON SOURCES
Food	Average serving	Iron (mg)
Lentils	1 cup cooked	6.6
Black strap molasses	2 tablespoons	6.4
Quinoa	1 cup cooked	5.3
Spinach	1 cup cooked	4.4
Kidney beans	1/2 cup	2.6
Tahini	2 tablespoons	2.6
Eggs	2 cooked	2.2

TOP 10 TIPS – To increase your iron absorption

*Consume foods high in vitamin C such as capsicum, berries, citrus and guava and malic acid rich foods such as watermelon, berries, kiwi, apricots and mango in the same meal to enhance non-heme iron absorption. Don’t forget natures wonders such as parsley and beetroot that are also great blood builders.

*Eat fresh wholefoods. Consume 2 serves of fruits mentioned above per day plus 5-7 serves of vegetables and 2-3 serves of wholegrains per day. These foods provide nutrients that aid iron metabolism such as copper, vitamin A, vitamin B2, B12, folic acid, molybdenum, selenium and amino acids.

*Eat red meat, fish or chicken with vegetables. Consuming meat at the same time as plant-based sources of iron can enhance the non-heme absorption from plants by 85%. Consume a palm-size portion of iron-rich foods 4-5 times per week to maintain iron levels.

*Cook your iron-rich vegetables. Cooking plant-based iron foods such as spinach may improve iron bioavailability.

*Improve your digestion and boost your hydrochloric acid levels by drinking freshly squeezed lemon juice or apple cider vinegar in water 15 minutes before meals so you break down foods efficiently.

*Use pots and pans made from iron while cooking. The iron can go into the food during cooking.

*Separate iron from calcium-rich foods. Consume foods containing substances that inhibit iron at least 2 hours away from an iron-rich meal or iron supplements. Calcium, oxalic acid, tannins and phytate-containing foods may all reduce the absorption of iron when consumed together.

- Calcium-rich foods such as cow’s milk, cheese, yogurt and calcium supplements.
- Oxalic acid s can be found in chocolate, tea, uncooked spinach and chard.
- Tannins can be found in coffee, cocao, red wine, peppermint tea, and cranberries.

*Soak, sprout, ferment and cook (where appropriate) foods containing phytic acid found in legumes (beans, lentils, chickpeas) and other wholegrains, nuts and seeds to limit the effect phytates have on reducing iron absorption.

*Be aware of drugs such as antacids like Mylanta, antibiotics, and aspirin which decrease iron absorption. Separate iron supplements and iron-rich foods from medications.

*Avoid self-prescribing supplements as too much iron can be toxic! See your naturopath for testing, advice on your iron status, and the quantity and best form of iron to take.

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