Durability
by The Juniper Lab
This is the first of my monthly recaps. What I aim to do here is add links and context to posts I make on Instagram and more for those looking for more material on these topics. I’ll also be adding podcast links and films that I work on. Enjoy.
This summer we saw multiple FKT attempts and records set on the Colorado Trail along with a wild year for Harry Subertas taking on the Triple Crown of 200s. I heard about Harry while filming with Jeff Browning at Cocodona and was impressed by his performance and then his ability to stay near the top at a bunch of other 200 mile plus races this year.
Podcast - The Triple Crown of 200’s with Harry Subertas
Instagram - Nutritional Takeaways from the Colorado Trail
with DJ Fox, Kyle Curtin, and Jeff Browning
See post on Instagram
Instagram - Halloween Candy as Fuel
Halloween candy is not race fuel. Full of shady ingredients and unknown carb ratios halloween candy is less than ideal. Here’s a few reasons you should avoid these cheap candies and opt for something better.
Starbursts - These sweet little squares are full of “colors” Red 40, Yellow 5, Yellow 6, and Blue 1). While these may not sound dangerous but Red 40 may contribute to ADHD, affect the endocrine system, and may be carcinogenic. Listen our episode with Anthony Jay on endocrine disruptors.
Snickers - The ghoulish green variety mays sound fun but once again they’re full of endocrine disrupting food dyes.
Skittles - Besides the obvious food dyes some varieties of skittles contain hydrogenated oils which means trans fats which screw with your cholesterol levels. Trans fats are also linked to reduced brain function and metabolic issues. While the level of trans fats in skittles isn’t huge they should be avoided.
Candy Corn - You either love them or hate them. Candy corn is generally a mish mash of various sugars. Corn syrup is pure glucose and high fructose corn syrups have varying ratios of glucose to fructose depending on the type. Some contain hydrogenated oils and food dyes.
Reese’s - It seems like there’s an endless variety of Reese’s these days many containing vegetable oils (seed oils). Why is this a problem? Seed oils are high in omega-6 which may negate the positive effects of omega-3 intake. Check out this article here.
While specific sports nutrition may seem to be just candy it’s properly suited for what we’re doing. You may be able to save a few bucks in the short run but if you’re looking to perform and care about your health quality ingredients matter. Always look at the labels to avoid sketchy ingredients.
Maple Syrup
Maple syrup is routinely spoken of in the cycling community as a natural fueling source for rides. Easily found at grocery stores this sticky sap is a great natural option for fueling runs and rides.
Maple syrup contains 13.5 grams of carbs in a tablespoon consisting mainly of sucrose at a 1:1 glucose to fructose ratio meaning it can provide a good amount of digestible carbohydrates per hour in a gel form or when easily mixed with water.
Maple syrup contains polyphenols and inulin which may be helpful in creating a stronger gut microbiome possibly offsetting the negative effects of high sugar diets. Using maple syrup as a fuel source for longer moderate endurance workouts is an option for athletes looking to save a few bucks and to keep their gut in check.
As athletes we’re always looking to balance inflammation and maple syrup contains a compound called quebecol which in lab settings has been shown to be anti-inflammatory. Including maple syrup in your diet and or as a fuel source for workouts may help mitigate inflammation thus allowing better recovery and less pain.
When looking for maple syrup remember that quality matters. Opt for organic dark versions which have higher antioxidants and amounts of quebecol in general. If you’re hoping to use this during a race be sure to test in training to see how it works for you.
Instagram - How to Prevent Ultra Brain
Not bonking negative self talk
L theanine for Attention
Nicotine Enhances focus
Creatine - sleep deprivation
Caffeine - reaction time