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Nutrition For Performance with Rebecca Haslam | #33
Manage episode 280434757 series 2842476
Bec is currently working as a Sports Dietitian at the Hunter Academy Of Sport, and a researcher at Newcastle University. She has also completed a PHD in Human Physiology. We covered a bunch of topics around nutrition for sports and performance, things to watch out for in vegan supplements, sweat testing athletes to find their fluid and electrolytes lost and everything you need to know about fish oil.
Topics covered in the show:
- Essential Fatty Acids
- Vegan Supplements
- How much protein do we need?
- Are BCAA supplements worth using?
- Can too much protein have negative effects?
- Sweat testing athletes
- Nutrient timing for athletes
Notes:
Essential Fatty Acids
Health Benefits: Better heart and joint health. Reduces inflammation, depression and anxiety. Improves memory and cognition.
Omega 3's - Salmon, herring, mackerel, chia seeds, walnuts
Omega 6's - Sunflower oil, walnuts, pumpkin seeds
Vegan Supplements
Rice + Pea Protein for a more complete amino acid profile
Vegan Fish Oil - Look for EPA and DHA ingredients
Recommended Intake of Supplements**:
Protein - Aim for 0.8-3g protein/kg body weight
Omega-3's - general population aim for 250mg-1000mg/day of combined EPA & DHA, some populations might need up toward 2000-3000mg/day but this is dependent on your health status.
**If you are a competitive athlete, always consult with a Sports Dietitian prior to taking supplements. For the general population, it is also recommended to consult a nutrition professional prior to taking supplements to ensure you do not have any contraindications to particular nutrients.
Books:
Eat like an athlete - Simone Austin
Brain Changer - Felice Jacka
Atomic Habits - James Clear
A whole new mind - Daniel Pink
Websites:
Sports Dietitians Australia https://www.sportsdietitians.com.au/
Australian Institute of Sport https://ais.gov.au/nutrition
NSW Institute of Sport https://www.nswis.com.au/nutrition/
Instagram:
@nutrientnation
@compeat_nutrition
@the_sportsdietitian
@highperformancenutritionau
@sportsdietitian.com.nutrition
@thehighperformancepath
@JamesyMorton
@TStellingwerff
@close_nutrition
@GBruinvels
@ElliottSale
Podcasts:
Sigma Nutrition
We do science
Female athlete pod
49 episodes
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