Episode 63: Increasing Carbohydrates To Fuel Athletes With Digestive Conditions
Summary: Thanks for joining us for episode 63 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are answering the following question from a listener: “I have celiac disease and I find that a low carb Paleo eating style works for my digestion. However, I’m an avid mountain biker, skier, backpacker, climber, hiker, etc., and I wonder how many carbs I should eat in a day, or perhaps just my active days with endurance exercise being from 2 to 6 hours a day. My carb intake right now comes mostly from fruit. When should I eat these carbs? Evening before, during, or after for muscle recovery? On that same note, what foods and/or meals do you recommend for muscle recovery? Thanks.” Endurance exercise requires a high level of nutrition for fuel and recovery. Following a low carb Paleo diet while engaging in endurance activities such as hiking or mountain biking may be causing more harm than good. Join us today to learn the importance of adequate carbohydrate and caloric intake in relation to activity. You'll see that it is possible to fuel your activity without inflaming your digestion! Here's what Laura and Kelsey will be discussing in this episode: The necessity for adequate carbohydrate and caloric intake in relation to your activity level The role microbial balance plays in digesting carbohydrates Observed differences in carbohydrate tolerance with digestive issues How gluten free grains could affect digestion in people with celiac disease while other forms of carbohydrates are well tolerated How the amount of calories and macronutrient ratio depends on type type and intensity of activity The different benefits to eating before and/or after exercise Why caloric amount is more important than meal timing and macronutrient ratios when engaging in super long endurance activity The difficulty in achieving calorie goals to properly fuel your body for endurance activity when on a low carb Paleo diet Possible causes of digestive distress when eating carbohydrates How to tell if your digestive symptoms when eating carbohydrates are normal or something to be investigated The contribution stress from over training and under eating has on digestion and overall health Links Discussed: KettleAndFire.com - Use the code AncestralRDs for a 15% discount off your first order of Kettle and Fire bone broth! TRANSCRIPT: Laura: Hey everyone. Welcome to episode 63 of The Ancestral RDs podcast. I’m Laura Schoenfeld and over there is Kelsey Marksteiner. Kelsey: Hey guys. Laura: Over there being in Brooklyn, New York. Or not Brooklyn, I’m sorry. Astoria. Kelsey: You do it every time, Laura. Laura: Do I? Oh my gosh. Kelsey: I feel like you think I live in Brooklyn every time we talk about it, even though you visited me. Laura: All of those New York boroughs are all the same to me. Kelsey: All the same. Yeah, fair enough, fair enough. Laura: I hear your new apartment has a pretty nice backyard type of situation. Kelsey: Yes, and I’ve been totally overwhelmed with what to do with it. Then I remembered, or actually I posted on Facebook or something and Steph from Stupid Easy Paleo recommended that I revisit Diana Rodgers book Homegrown Paleo because just looking at my garden, even Googling stuff, I was like I have no idea what I’m doing. I don’t known even the first thing I should even do at this point. She has a little section in her book about growing your own food and it was super helpful. I actually have to send her a note and thank her for writing such a helpful piece in there because for me, I have a total black thumb. I really, really suck at growing anything and I was very nervous to start because I felt like if I didn’t do it right I was just going to kill everything, which is probably true.