Tara Postnikoff's guest appearances

Tara Postnikoff

Endurance Innovation

No Recipe Required with Lesley Taylor

Scott Cooper

Jim Martin

Chris Morton

Marco Altini

Tim Marshall

Mike Howard

Amy Bender

Cody Beals

Carolyn Taylor

Steve Fleck

Sebastian Weber

Armando Mastracci

Julie Gauthier

John Buckley

Dan Bigham

OwlTail

The focus of the next four episodes of the podcast is about how to move toward eating a plant-based diet, how to make the switch in a healthy way, and how to make plant-based foods taste good for the whole family. The reasons WHY people eat this way are vast: health, ethical, environmental, allergies, sensitivities, and even financial reasons. But the goal of these discussions is not to preach to anyone about “why” or make any health claims; it’s to support people who have made (or are considering making) the change to a fully or partially plant-based diet. My first guest is Tara Postnikoff, a registered nutritionist, personal trainer and triathlon coach in Toronto. We talk about the nutritional considerations of incorporating more plant-based items into your diet, with a focus on the need of recreational athletes. You can follow Tara in the following places: Instagram: @healtoronto Facebook: Healthy Eating Active Living Website: HEAL-nutrition.com

The focus of the next four episodes of the podcast is about how to move toward eating a plant-based diet, how to make the switch in a healthy way, and how to make plant-based foods taste good for the whole family. The reasons WHY people eat this way are vast: health, ethical, environmental, allergies, sensitivities, and even financial reasons. But the goal of these discussions is not to preach to anyone about “why” or make any health claims; it’s to support people who have made (or are considering making) the change to a fully or partially plant-based diet. My first guest is Tara Postnikoff, a registered nutritionist, personal trainer and triathlon coach in Toronto. We talk about the nutritional considerations of incorporating more plant-based items into your diet, with a focus on the need of recreational athletes. You can follow Tara in the following places: Instagram: <a href="https://www.instagram.com/healtoronto/" rel="nofollow" target="_blank">@healtoronto</a> Facebook: <a href="https://www.facebook.com/Healthy-Eating-Active-Living-86783631077" rel="nofollow" target="_blank">Healthy Eating Active Living</a> Website: <a href="https://www.heal-nutrition.com/" rel="nofollow" target="_blank">HEAL</a>-<a href="http://nutrition.com" rel="nofollow" target="_blank">nutrition.com</a>

Episode 1 of 4 on Plant Based Eating with Tara Postnikoff

In this episode I'm chatting with Tara, owner of Healthy Eating Active Living (HEAL) who is a Sports Nutritionist, Personal Trainer and Triathlon Coach. We talk about cooking (and grocery shopping) during the pandemic, veggies, Instant Pots, freezing things, eating out and food delivery - but more importantly, we came up with a tasty meal with the ingredients she already had in the fridge! Check out my Instagram post for photos and a recipe recap.

In this episode I'm chatting with Tara, owner of Healthy Eating Active Living (HEAL) who is a Sports Nutritionist, Personal Trainer and Triathlon Coach. We talk about cooking (and grocery shopping) during the pandemic, veggies, Instant Pots, freezing things, eating out and food delivery - but more importantly, we came up with a tasty meal with the ingredients she already had in the fridge! Check out my Instagram post for photos and a recipe recap.

Episode 3 with Tara Postnikoff

2:30 the role of nutrition in immune function Eat your vegetables!Supplements MAY be useful to complement a sound diet: Vitamin D, C, maybe turmeric, Omega fatty acids, good as fruits and vegetables.Avoid mega-dosingTake a look at the IOC position paper on supplementsStay hydratedReduce sugar intakeReduce / eliminate alcohol intake7:30 vitamin D and sunlight8:30 everyone’s nutrition needs are unique11:15 genetic testing and its role in guiding nutrition choicesIt can identify individuals more at risk for deficiencies in vitamin B12, vitamin D, vitamin A iron, calciumIt can determine if an individual is a slow or fast caffeine metabolizer. Slow metabolizers may not benefit from caffeine supplementation during exercise like fast metabolizers mayIt can identify potential issues with lactose digestionHelpful but certainly not revolutionary17:00 alternatives to traditional sport nutritionAdvantage of traditional products is controlled dosage and full understanding of ingredients, which makes use in racing easierLook for foods rich in simple carbs with a high glycemic index: maple syrup, dates, bread, bananas, raisinsPay attention to carbohydrate types that may cause issues in those with FODMAP and other food sensitivitiesExperiment with foods during training to assess digestibility when exercising. Something that causes zero issues when you’re at rest may cause GI distress symptoms when training.28:15 tolerance for food will change during long exercise bouts30:00 the role of ingested (exogenous) fat as fuel in exercise: small amounts likely okay, but large amounts best avoided unless the event is VERY long (&gt;16 hours).35:30 if making own food, do not forget to incorporate sodium somewhere37:00 considerations for an endurance athlete transitioning from an omnivore to a vegetarian dietNutrients potentially reduced in a vegetarian diet: protein, B12, iron, maybe fatCommon plant-based sources of protein are also high in fibre, which may affect GI functionThe switch is better performed gradually to allow for the digestive system to adaptNuts, seeds, and avocados are a great source of fatFor vegans, B12 supplementation essential43:45 protein requirements for athletes: 1.2 - 2g / kg of body weight45:45 good sources of plant protein: beans and lentils, minimally processed soy products, some vegetablesA cup of most legumes will contain ~15-18g of protein / cup. A full head of broccoli will contain 15g of proteinNuts are ~25% protein by weight (~50% fat)47:00 a blend of vegetable-sourced protein is important for vegans to ensure that all essential amino acids are covered47:45 for iron, Tara suggests dried apricots and dark green leafy vegetables with some source of acidity to help absorption  For more context, have a listen to our first episode with Tara as well as our interview with Steph Gaskel from Monash University. To dig deeper, here's the IOC position paper on supplements that we mentioned.Learn more about Tara and HEAL at her website and follow her on Facebook and Instagram.

<ul><li>2:30 the role of nutrition in immune function <ul><li>Eat your vegetables!</li><li>Supplements MAY be useful to complement a sound diet: Vitamin D, C, maybe turmeric, Omega fatty acids, good as fruits and vegetables.</li><li>Avoid mega-dosing</li><li>Take a look at the IOC position paper on supplements</li><li>Stay hydrated</li><li>Reduce sugar intake</li><li>Reduce / eliminate alcohol intake</li></ul></li><li>7:30 vitamin D and sunlight</li><li>8:30 everyone’s nutrition needs are unique</li><li>11:15 genetic testing and its role in guiding nutrition choices<ul><li>It can identify individuals more at risk for deficiencies in vitamin B12, vitamin D, vitamin A iron, calcium</li><li>It can determine if an individual is a slow or fast caffeine metabolizer. Slow metabolizers may not benefit from caffeine supplementation during exercise like fast metabolizers may</li><li>It can identify potential issues with lactose digestion</li><li>Helpful but certainly not revolutionary</li></ul></li><li>17:00 alternatives to traditional sport nutrition<ul><li>Advantage of traditional products is controlled dosage and full understanding of ingredients, which makes use in racing easier</li><li>Look for foods rich in simple carbs with a high glycemic index: maple syrup, dates, bread, bananas, raisins</li><li>Pay attention to carbohydrate types that may cause issues in those with FODMAP and other food sensitivities</li><li>Experiment with foods during training to assess digestibility when exercising. Something that causes zero issues when you’re at rest may cause GI distress symptoms when training.</li></ul></li><li>28:15 tolerance for food will change during long exercise bouts</li><li>30:00 the role of ingested (exogenous) fat as fuel in exercise: small amounts likely okay, but large amounts best avoided unless the event is VERY long (&gt;16 hours).</li><li>35:30 if making own food, do not forget to incorporate sodium somewhere</li><li>37:00 considerations for an endurance athlete transitioning from an omnivore to a vegetarian diet<ul><li>Nutrients potentially reduced in a vegetarian diet: protein, B12, iron, maybe fat</li><li>Common plant-based sources of protein are also high in fibre, which may affect GI function</li><li>The switch is better performed gradually to allow for the digestive system to adapt</li><li>Nuts, seeds, and avocados are a great source of fat</li><li>For vegans, B12 supplementation essential</li></ul></li><li>43:45 protein requirements for athletes: 1.2 - 2g / kg of body weight</li><li>45:45 good sources of plant protein: beans and lentils, minimally processed soy products, some vegetables<ul><li>A cup of most legumes will contain ~15-18g of protein / cup. </li><li>A full head of broccoli will contain 15g of protein</li><li>Nuts are ~25% protein by weight (~50% fat)</li></ul></li><li>47:00 a blend of vegetable-sourced protein is important for vegans to ensure that all essential amino acids are covered</li><li>47:45 for iron, Tara suggests dried apricots and dark green leafy vegetables with some source of acidity to help absorption  </li></ul>For more context, have a listen to <a href="https://x3training.com/endurance-innovation-22-nutrition-101-with-tara-postnikoff/" rel="nofollow" target="_blank">our first episode with Tara</a> as well as our interview with <a href="https://x3training.com/endurance-innovation-27-steph-gaskell-on-fodmaps-in-endurance-nutrition/" rel="nofollow" target="_blank">Steph Gaskel from Monash University</a>. To dig deeper, here's the <a href="https://bjsm.bmj.com/content/52/7/439" rel="nofollow" target="_blank">IOC position paper on supplements</a> that we mentioned.Learn more about Tara and HEAL at her <a href="https://heal-nutrition.com/" rel="nofollow" target="_blank">website </a>and follow her on <a href="https://www.facebook.com/Healthy-Eating-Active-Living-86783631077/" rel="nofollow" target="_blank">Facebook </a>and <a href="https://www.instagram.com/healtoronto/" rel="nofollow" target="_blank">Instagram</a>.

45 - Sport Nutrition 2 with Tara Postnikoff

3:00 your daily nutrition and what you may want to add to your current routine.Add vegetables: 7-10 cups per dayAdd protein in divided doses: 0.8g – 1.4g of protein per kg of LEAN body mass. Which works out to be 1.0g – 1.7g per kg of TOTAL body mass for someone with a body fat percentage of 15. I (ML) have heard of higher numbers myself, in the range of 1.2g – 2.0g / kg of total body mass.12:00 on protein sources16:00 high protein breakfast options17:00 water: 2-3L / day PLUS exercise requirements24:30 carbs or fat?30:30 on carb periodization: keep it simple!34:30 what about fruit?36:00 avoid fruit juice and dried fruit (outside of training)38:00 nutrition to support training39:30 – easy / recovery workouts: hydrate and fuel lightly if possible42:00 – intense workouts / tests: proactively fuel with carbs45:00 – long, endurance workouts: pre-fuel with carbs, water, carbs, sodium during51:45 sources of carbs during training56:00 sodium: useful for 3+ hour effortsLarge individual variability in sweat salt content: 500mg/L to 2000mg/L59:15 sweat concentration testing1:00:00 sweat rate testing1:02:15 post workout window 30-120 minutes, prioritize quality of nutritionRehydrateReplenish glycogenHelp repair with protein: 15-30g1:05:45 genetic testing1:07:15 caffeineLearn more about Tara and HEAL at her website and follow her on Facebook and Instagram.For info on her training camp in Palm Springs, check out the event link.Keep up with us at 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

<ul><li>3:00 your daily nutrition and what you may want to add to your current routine.<ul><li>Add vegetables: 7-10 cups per day</li><li>Add protein in divided doses: 0.8g – 1.4g of protein per kg of LEAN body mass. Which works out to be 1.0g – 1.7g per kg of TOTAL body mass for someone with a body fat percentage of 15. I (ML) have heard of higher numbers myself, in the range of 1.2g – 2.0g / kg of total body mass.</li></ul></li><li>12:00 on protein sources</li><li>16:00 high protein breakfast options</li><li>17:00 water: 2-3L / day PLUS exercise requirements</li><li>24:30 carbs or fat?</li><li>30:30 on carb periodization: keep it simple!</li><li>34:30 what about fruit?</li><li>36:00 avoid fruit juice and dried fruit (outside of training)</li><li>38:00 nutrition to support training<ul><li>39:30 – easy / recovery workouts: hydrate and fuel lightly if possible</li><li>42:00 – intense workouts / tests: proactively fuel with carbs</li><li>45:00 – long, endurance workouts: pre-fuel with carbs, water, carbs, sodium during</li></ul></li><li>51:45 sources of carbs during training</li><li>56:00 sodium: useful for 3+ hour efforts<ul><li>Large individual variability in sweat salt content: 500mg/L to 2000mg/L</li></ul></li><li>59:15 sweat concentration testing</li><li>1:00:00 sweat rate testing</li><li>1:02:15 post workout window 30-120 minutes, prioritize quality of nutrition<ul><li>Rehydrate</li><li>Replenish glycogen</li><li>Help repair with protein: 15-30g</li></ul></li><li>1:05:45 genetic testing<ul><li>1:07:15 caffeine</li></ul></li></ul>Learn more about Tara and HEAL at her <a href="https://heal-nutrition.com/" rel="nofollow" target="_blank">website </a>and follow her on <a href="https://www.facebook.com/Healthy-Eating-Active-Living-86783631077/" rel="nofollow" target="_blank">Facebook </a>and <a href="https://www.instagram.com/healtoronto/" rel="nofollow" target="_blank">Instagram</a>.For info on her training camp in Palm Springs, check out the <a href="https://www.heal-nutrition.com/palm-springs-triathlon-training-camp-2020/" rel="nofollow" target="_blank">event link</a>.Keep up with us at <a href="https://4iiii.com/" rel="nofollow" target="_blank">4iiii</a>, and <a href="x3training.com" rel="nofollow" target="_blank">X3</a>. If you like the show, rate and review us on iTunes and tell your friends!