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Perform and Function Ltd

Perform and Function Consultation Report

Simon Byrne

Date: 25.06.10

Goals and Actions

1. Complete Half Iron-Man on 3 Oct - in target time 1. Follow recovery protocols and cycle training2. Improve Running Pace 2. Fuel intense sessions with adequate carb,

incorporating depleted state training into your regime

3. Lose some weight -7lbs 3.Depleted state training and low-carb days3. Retain power as well as the above 4. see “2”4. Continue to enjoy food 5. see the recipes provided!

The aim of this report is to identify any nutritional requirements that you may have based on the dietary information you’ve given us, your current (or prescribed) training routine, and the symptoms you are displaying.

There are 2 parts to your report. The introduction is written by me and summarises the main points and recommendations. The second part contains quite a lot of information generated from the questionnaires you completed.

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At a Glance Plan

ACTIVITY FOOD SUPPLEMENTS

Before/after training (endurance) Drink 500ml of waterMulti vit (3)

Probiotics (2)Calcium (2)

BCAAs

BREAKFAST SUPPLEMENTSHARD TRAINING DAY LIGHT TRAINING DAY

Porridge, berries and protein powder

Omelette Fish Oils

2 Poached eggs on whole meal toasts

2 Poached eggs with lean bacon

Protein smoothie, milk, berries, honey

Protein smoothie, water, berries and protein powder

ATERNOON TRAINING SUPPLEMENTSHARD TRAINING DAY LIGHT TRAINING DAY

Spelt (wheat free) ham sandwich with colostrum/Vitargo/protein

shake

Protein shake with Greens-Powder Greenshttp://sportsnutritionvlog.com/products-page/functional-food/

DINNER SUPPLEMENTSHARD TRAINING DAY LIGHT TRAINING DAY

Sweet potato and beetroot salad with rare roast beef in coconoil

Beetroot and carrot salad with rare roast beef

Multivitamins (3)


LUNCH SUPPLEMENTSHARD TRAINING DAY LIGHT TRAINING DAY

Pasta Salad with Chicken Breast with artichoke and coconut oil

Chicken Salad with carrots and artichokes

3 x multivitamins




http://sportsnutritionvlog.com/products-page/functional-food/

http://sportsnutritionvlog.com/products-page/functional-food/


Report Outline

1. Dietary Requirements – Based on Training, Reported Intake and Symptoms

Each of the 320 questions that you answered helps build an overall picture of where you are currently with your nutritional status, this information is combined with our personal consultation into a comprehensive report. The complete list of your symptoms and POSSIBLE nutritional causes is included in the annex, at the end of the report. This allows us to make:

-Recommendations on foods you should consume more of, and...

-Dietary strategies to clean improve your diet.

-Some serving suggestions and recipes will be included where suitable

Subsequently, you are given some more specific advice on

2. Combined Training and Nutrition Plan, and finally a 3. Supplementation Protocol

First read through the whole report and write down questions and actions you can introduce into your routine today. Keep to the parts which are easy to begin doing and if there’s anything you do not understand then ask. Write down 1 action you can start this week in each area.

One of the key success habit sin any form of life is proper preparation and nowhere is this more important than preparing what you are going to eat for the week, insert your planned activities first and adjust your meals around those paying careful attention to any training sessions you may have.






Dietary Requirements – Based on Training, Reported Intake and Symptoms

Recommendations on foods you should consume more of:

Oily Fish

Long Chain Polyunsaturated fatty acids that ease inflammation and support hormone synthesis and cognitive function are only found in fish or fish oils. Vegetarian sources only contain short chains, which are converted poorly in the body. Mackerel, Salmon, Tuna (fresh) and fish-oil supplements will support high intensity training, opposing the effects of catabolism from endurance exercise.

Nuts

A small serving of almonds provides half of your daily requirement of vitamin E, an antioxidant that protects the membranes of all of your body’s cells. They are also a rich source of B-vitamins.

Coconut Fat

Medium chain triglycerides from coconut stimulate beta-oxidation and have increased metabolic rate. This will support exercise with fat oxidation that may even have glycogen-sparing effects.

Oysters/shellfish

A rich source of selenium and zinc, essential for enzymes in the body’s own antioxidant mechanisms and immune cell signalling

Liver, Lamb and Beef

This will provide plenty of B12 (for repairing tissue), as well as iron, which is essential for oxygen transport, supporting aerobic exercise. This is a major concern for endurance athletes, with VO2max being directly correlated with haemoglobin and iron levels. Red meats are also high in glutamine, which exerts a powerful anti-catabolic effect to guard against the catabolic effects of endurance exercise. A strategy used in Chinese medicine is to consume the part of an animal you wish to support. As you may benefit from supporting liver health and digestion (according to your symptoms) it would be a wise choice to increase your liver intake.

Yogurt

Contains strains of lactobacillus; good bacteria that aid gut health and innate immunity, as well as being a rich source of vitamin D.

Spinach/Dill

Spinach is high in iron, as well as folate, which helps your body produce new tissues and supports antioxidant function. It is high in fibre and vitamin C. Dill and spinach are also very high in chloophyl, which has a similar structure to haemoglobin. Some studies suggest this may induce your body to produce more of its own haemoglobin.






Dark Chocolate

As you participate in ultra endurance sport, you may see a benefit from fat-adaptation or increasing your fat intake. Fat reduces the GI of associated carbs, meaning it’s more likely your body will depend on fat and spare glycogen. In addition, dark chocolate contains high levels of polyphenol antioxidants which may support proper fat metabolism and transport within the body.

Beetroot Juice/Beetroot

Full of Nitrates, beetroot juice has been shown to support vasodilation and blood-flow during exercise.

Oats

This low GI carb has also been linked with increased insulin sensitivity, as well as a gradual release of energy that will impact less on fat oxidation.

Rationale for Dietary interventions

Digestive Support

You may benefit from addressing this area. There’s a saying you are not what you eat but you are what you digest and absorb. Digestion is the corner stone to health and wellness – your digestive system needs some attention.

You also have shown symptoms of low grade allergies, these will follow from poor digestion but they will also follow from poor food selection – we’ll do 2 things;

1. Support digestive process through supplementation

2. Support digestive process through eating slowly, and choosing non allergic foods.

3. Support digestive wellness through choosing specific foods to heal the digestive tract.

Supplementation wise we’ll go in from 3 angles; 1st we’ll support the digestion of food in the stomach through the use of HCL and pepsin, next we’ll support the breakdown of food in the intestine through the use of enzymes – finally we’ll repopulate your friendly bacteria through the use of a probiotic supplement. You’ll need to take these supplements at each main meal and snack.

I would suggest you consume hcl, pepsin, probiotics and digestive enzymes (see supplementation protocol). In addition, the recipes provided later should go some way to increasing iron and B-vits, which can be a consequence of poor digestive health, as well as regulating gut pH.






Fish Oils/EFAs (Essential Fatty Acids)

Numerous studies have shown a link between essential fatty acids and joint health. Their anti-inflammatory properties and presence in cell membranes would advocate eating oily fish, or simply taking oils, as a support for flexibility-training. The best sources of Essential fats are fish oil supplements, small oily fish, linseeds, pumpkin seeds and walnuts.

In traditional herbal medicine, several cultures have adopted a strategy of avoiding members of the nightshade family when considering joint health and flexibility. This would translate into omitting tomatoes, white potatoes, peppers (includes bell peppers, cayenne, chilli, paprika, pimiento) and aubergines from your diet, or particularly around training. Again, if you find you have some success with this strategy, do what works for you.

Glutamine

Particularly relevant for endurance athletes, the amino acid Glutamine is used as a source of fuel by the body. Muscle-protein is converted into glutamine before being turned into sugar by the liver. Increasing levels of this nutrient can serve to stop this muscle-wasting as well as supporting immune function. Immune cells simply need this glutamine in order to function. Glutamine serves as a vital link between the immune system and the rest of the body.

MINERAL NEEDS:

Iron

Oxygen is transported in our blood by an iron-rich molecule called hemoglobin. A reduced ability to carry oxygen (anemia) often presents in athletes as an increased difficulty to perform usually easy training-routines. As aerobic respiration is less efficient when iron is lacking, the amount of anaerobic respiration increases, flooding the muscles with lactic acid at comparatively low exercise-intensities. Endurance athletes have a higher iron turnover than other individuals to support the large aerobic requirements of exercise. In addition, Iron is also essential for immune function, which is an area of particular concern for endurance athletes.






Calcium

90% of the body’s calcium exists as mineral deposits in bone, the health of which is related to iron status, hormonal status and energy intake. Calcium is also required for muscular contraction and heart-beat, making it essential for endurance. You can help guard against cramping and deficiency by consuming sufficient energy in your diet (see “recovery strategies” later) as well as consuming foods rich in calcium. Alternatively supplementing may offer a convenient option.

Zinc

White spots on finger nails and joints popping can mean a need for minerals, particularly zinc. Zinc is sometimes referred to as the male mineral and is required for growth, healing and testosterone production. Oysters contain the highest level of zinc in any food and pumpkin seeds are also particularly high. Please increase all mineral rich foods, such as green cruciferous vegetables, offal (if a carnivore) and wholegrain cereals. Also consider a zinc or multi mineral supplement whilst you improve your diet.

Look through the food lists for mineral rich food choices. It would also be an excellent idea to supplement to stock up your reserves.

Magnesium

The key nutrient for calming the nervous system is magnesium, it’s also one of the key minerals required for sugar management; the quickest way to increase magnesium stores is to take an Epsom salt bath. Pour 400g into a hot bath and soak for 20 minutes, repeat twice each week.

It’s very relaxing so better done later in the day. 80% of population is deficient in magnesium.

NEUROTRANSMITTER STATUS – Serotonin

The more personal psychological questions at the end of the paper questionnaire concern neurotransmitter sufficiency. These are the chemical messengers the brain uses to communicate and cause reactions in the body. One of these people are often aware of is serotonin – this helps sleep, happiness, memory and cravings – to mention a few. Your symptoms suggest this may be an area for you to address. A recent trial we conducted on serotonin precursors in rugby players suggested that supplementing with 5HTP and tryptophan may help psychological well-being in athletes, and may possibly support sleep in overtrained individuals. Therefore 5HTP supplementation is being recommended to help you regulate neurotransmitter function.

Dietary Adrenal Support

You seem to exhibit behaviour that could theoretically be linked to a deficit in adrenal function, or at least be addressed by considering this hormone. Several theories of overtraining include considerations of reduced sensitivity to adrenaline and related hormones (catecholamines). Tyrosine supplementation has been a frequently used strategy to counteract any such dysregulation and may provide the building blocks and chemical signals needed to properly regulate the hypothalamo-pituitary axis (HPA).






Serving suggestions and recipes

Based on the requirement of ultra endurance athletes to maintain high levels of iron for cardiovascular function, as well as a greater dependence on fats, I have suggested some recipes high in iron and “good fats”. These will also support hormone synthesis, which will be supported by zinc, B-vits, and fat soluble vitamins (A, D and E in particular). I have also considered bone health for th impact from running (potassium, Phosphorus, calcium and vitamin D).


Smoked Salmon Salad (serves 4)





Lamb BurgersLean Minced Lamb (6Oz burgers) Onion (1/2) Rosemary (pinch)Breadcrumbs(20g)Thyme (pinch)EggSage (pinch)Combine into patties and grill

Salmon with Dill Yogurt Salmon (130g)Yogurt (2 dsp) Dill (sprig)Marinade in liquid ingredients and spice, then grill

Oyster ChowderOysters (130g) - Selenium and zinc for immune health and hormonal functionWhole Milk (1/2 pt) -essential fats and proteinShallots (3) - Supports cardiovascular healthParsley (1 tsp) - Vitamin K and Iron for circulation Red Pepper (1/4) - Capsaicin supports fat metabolismGarlic (1/2 clove per serving) - Supports cardiovascular healthGood Chicken Stock - Building blocks for connective tissue Corn flour to thicken Cook all ingredients in Good quality Stock

Chinese 5-spice Liver, Stir Fried with Ginger, Peanuts, Carrots and Kale. Accompany with granary bread.

Liver (200g)(Iron/B-vits)Kale (200g), Peanuts (30g)- one of the best sources of Arginine. Garlic (1 clove)Ginger (1 tsp chopped)Carrots (1)Soy (2 tbsp)Vegetable Dishes - Rich in Iron and B-vits






BorschtBeetroot (1)shallots (2)Good Chicken stock (to make up 250 ml)ingredients and simmer. red Pepper (1/4)Dill (sprig)Garlic (1/2 clove per serving)Brown onion (1/2) s/shallots (2) and Garlic (1/2 clove per serving) with any spices, add liquid

Roasted artichoke hearts Artichokes (3 hearts each) Olive oil (1 tsp)Garlic (1/2 clove per serving)RoastServe with 2 dsp of natural yogurt, mixed with chopped dill

Brown Rice SaladBasmati Rice (80g)Spring Onion (1) Caraway seeds (1 tsp)Walnuts (10g)Pumpkin seeds (15g)Red Pepper (1/4)Chicken StockCelery Courgettes (3/4) Raw carrot (1)Boil rice in water/stock, combine raw veg and dress with seeds and liquids






Dietary strategies to clean improve your diet:

Dietary Shortfalls

Weakness Severity Possible Problem-areas ActionsAlcohol 1 Liver support Liver detox

Artificial sweeteners 0 Liver support Liver detox

Candy, desserts, refined sugar

1 Blood sugar dysregulation

Reduce sugar/address GI

Carbonated beverages 3 Acid-base balance blood sugar dysregulation

Vegetable intake/greens

Chewing tobacco 0 Toxicity/oxidation antioxidant/vegetable intake

Cigarettes 0 Toxicity/oxidation/ pulmonary concerns

antioxidant/vegetable intake

Cigars/pipes 0 Toxicity/oxidation pulmonary concerns


Caffeinated beverages 3 Liver support Liver detox

Fast foods 0 Toxicity/oxidation/ triglycerides antioxidant/vegetable intake

Fried foods 2 Toxicity/oxidation/ triglycerides antioxidant/vegetable intake

Luncheon meats 2 Toxicity/oxidation/ triglycerides antioxidant/vegetable intake

Margarine 2 Toxicity/oxidation Toxicity/oxidation


Milk products 3 potential allergen Reduce intake if problematic

Micro Wave (times per week)

2 Vitamin intake antioxidant/vegetable intake

Refined flour/baked goods

2 Blood sugar dysregulation


Vitamins and minerals 2 Vitamin intake antioxidant/vegetable intake

Vending machine foods 0 Toxicity/oxidation triglycerides antioxidant/vegetable intake

Standard white table salt

0 salt/triglycerides Reduce intake if problematic

Roasted / salted nuts & seeds

1 salt/triglycerides Reduce intake if problematic

Diet often for fat control

0 maybe deficient in EFAs

Increase EFAs






Alcohol

Alcohol is a contributory factor that causes excess body fat and likely to be altering your cholesterol profile in the wrong direction. You need to let your liver rest and go through periods of detoxification by abstaining from alcohol.

If your main drink is lager give it up and drink red wine instead – or any wine is better than lager. Dilute wine to make spritzers if you are drinking with friends you may get some stick but it’s important to stop drinking lager. Lager is estrogenic (female sex hormone) it builds fat and lowers testosterone quicker than almost anything you can consume.

Carbonated beverages

Carbonated drinks are packed full of refined sugars and long-term consumption can lead to type II diabetes and osteoporosis.

The primary target of these drinks is the teeth – as they are the first contact point when drank. They cause the Calcium from teeth and bones to be drawn out to neutralise acids from bacteria feeding on sugars, causing weakening of these areas (cavities etc.).

Another problem is the inclusion of the artificial sweetener, Aspartame. Aspartame is added to almost every carbonated beverage. It has been linked to increased risks of cancers and obesity; however evidence surrounding these studies has been inconclusive.

Limiting their use within your diet is by far the best course of action. Replacing these drinks with water (add a slice of lemon or lime to add some flavour), milk and herbal teas with reduce your refined sugar intake.

Your main prescription is exercise. You commute a long way so you need to make some time to fit exercise into your day. Exercise is the single biggest habit to alter your risks of all disease.

Candy, Desserts, refined sugars

High or excessive consumption of refined sugars will raise your insulin levels and cause you to store excess sugars as fat. Long-term health problems can include increased risk of cancers and type II diabetes.

Refined sugar contains no proteins, fibres, vitamins or minerals. So, when you eat refined sugar your body must borrow nutrients from cells in order to metabolise it. Calcium is a common mineral used to neutralise the affect of refined sugars in the body. Withdrawing Calcium from its source (the bones) can lead to osteoporosis (weakening of the bones).

The key is to eat foods that provide you with a slower, prolonged release of energy that will enable you to stabilise your blood sugar levels and avoid your insulin levels ‘spiking’. Replacing refined sugars with fibrous foods such as root vegetables, apples, grapes etc. will help you to do this.






Fried foods

A classic example: going to the chip shop on a Friday night – large chips, battered sausage – All fried in vegetable oil – we’ve all been there!

Vegetable oil contains a high level of hydrogenated fat – these are chemically altered fats that are not necessary in a diet and certainly do not promote good health. They increase the LDL cholesterol (bad fats!) in your bloodstream and reduce the HDL cholesterol (good fats!). Due to their chemically altered structure they are more likely to stick to your artery walls and increase your risk of coronary heart disease (CHD).

If you have to fry your foods, using a small amount of an oil rich in mono-unsaturated fats such as Walnut or Rapeseed oil will eliminate the hydrogenated fats from your diet – just avoid deep-frying and the trips to the chippy!

Margarine

Margarine is packed full of hydrogenated fats – these are chemically altered fats that are not necessary in a diet and certainly do not promote good health. They increase the LDL cholesterol (bad fats!) in your bloodstream and reduce the HDL cholesterol (good fats!). Due to their chemically altered structure they are more likely to stick to your artery walls and increase your risk of coronary heart disease (CHD).

So before you spread a load on your next sandwich – try and remember these facts!






Combined Training and Nutrition Plan

Training strategies

Nutrition alone will not make an elite athlete. The sole role of sports nutrition is purely to support the efforts made by an athlete in pushing themselves and subsequently recovering in order to go “Higher, Faster, Stronger”. Nutrition has to be tailored for an individual athlete’s goals, and more specifically, to the type of training they undertake. The following section considers different endurance training strategies in relation to the nutrition required to support them.

Depleted State training

Strategy

There are many advantages to the strategy of “training low, competing high”. Training while depleted of carbohydrates induces many physical adaptations in the body that are seemingly designed to help the body cope with starvation. These can aid endurance sports as the body becomes more efficient a using providing energy and burning fat. Certain signals are induced by starvation and physical stress, such as cAMPK, that then turn on genes that aid fitness adaptations. Levels of enzymes required for fat-oxidation increase, as do numbers of mitochondria; the power-plants of the cell. Replacing carbohydrate intake with fat can also support adaptations that encourage fat oxidation, sparing carbohydrate, and being seen to increase endurance at moderate exercise intensities. In short, depleted state training can

Increase glycogen storage in the muscle Increase Mitochondrial biogenesis and the capacity for energy production Increase fat-burning enzymes (fat adaptation)

o This increases the proportion of energy derived from fat, compared to carbohydrate and protein, which can aid fat-loss, spare glycogen and delay fatigue

Nutrition

Essentially depleted state training requires just that; training while fasted, in order to stimulate your body’s mechanisms to use energy more efficiently. This Means long going on runs before breakfast, and compromising with recovery strategies. This strategy was employed throughout cycling-training by the world’s most successful triathlete Peter Robertson, who consumed only celery and carrot-juice on the bike to maximise endurance adaptation! BCAAs may be used instead of carbs to support training.

Fat Adaptation

Increasing fat ingestion may serve to promote fat-adaptation when replacing carbohydrate intake for ultra endurance. A successful strategy that has been used many time has been replacing carb-calories with those from fat. Ensuring a high proportion comes from coconut oil also increases fat metabolism. Medium chain triglycerides from coconut stimulate beta-oxidation and have increased metabolic rate.






High intensity training

Strategy

Elite endurance athletes are distinguished by their ability to maintain a prodigious work-rate for extended periods of time. Elite marathon runners can maintain a power output of 85-90% maximum over the course of an entire marathon. Therefore it is vital that high-intensity training makes up a large proportion of your regime. High intensity training is also the most effective at increasing the synthesis of mitochondria, brining about large increases in far shorter time compared to depleted-state or sub-maximal training. Although fatty-acid oxidation is enhanced by training, the near-maximal intensity needed as a stimulus requires initial carbohydrate metabolism. Fat oxidation cannot provide energy fast enough. As the mitochondria are the sites of fat oxidation, this synthesis will allow more fat-oxidation during recovery, as well as making your muscles better able to burn fat throughout future training sessions. In summary, high-intensity training can

• Stimulate mitochondrial biogenesis more quickly than sub-maximal training• More accurately replicate the demands of a race• Stimulate greater levels of fat oxidation following exercise• Increase the dependence on fat metabolism at submaximal intensities

BCAA - Branched chain amino acids (BCAAs)

Branched chain amino acids (BCAAs) are used as a source of fuel during exercise, and supplementation may not only help endurance, but also serve to preserve lean muscle. During weights/conditioning sessions, it may be beneficial to consume BCAAs along with water to maintain power output and help against muscle-breakdown. This way we are more likely to benefit, rather than suffer, from the effects of the resistance exercise and maintain a high intensity of training.

Colostrum

Colostrum is the first milk produced by a cow, immediately after calving. This is far richer in several Immuno-globulins and hormones than milk produced later in lactation, several of which are specific to human pathogens. The major role in sports nutrition comes from the high levels of IGF-1, an anabolic hormone that will support muscle maintenance. IGF-1 in colostrum is partly digested, but large fragments pass into human circulation on ingestion, and seemingly stimulate the body to produce more of it’s own, endogenous IGF-1. This means that you need not worry about the remotest possibility of any positive doping test. Again, consume these products as part of your recovery protocol.

Recovery from TrainingI would recommend a post-training carbohydrate intake of 0.5g per kg of body mass, considering glycogen replenishment and body-comp goals. Protein will help to enhance the synthesis of new proteins and boost adaptation to training. After training until exhaustion/competition, you may need twice this much. An intake of 10-20g of high quality protein is essential for recovery when training more than once a day. These demands can be met with roughly 2 scoops of most recovery powders (e.g. 100% Recovery). To maximise body-comp gains, replacing carbs with protein may play an important role in day-to-day training.






Tailoring Recovery

Protein and Carb needs vary depending on the type of training completed. Not only total carbohydrate intake, but the carbohydrate source, should be varied according to the time of day in relation to your training. Adjust your nutrient intake according to the session you’ve just done. As you are aiming for fat-loss you can afford to reduce carbohydrate intake significantly when addressing body-comp goals, replacing calories with protein and aiding performance with BCAAs. Starchy Carbohydrates and those with a higher GI should be consumed post training, substituting them with more fibrous sources of low GI carbs at other times. This “flexing” is mainly focused around the recovery window.

Training Cycle Recommendations

To incorporate fat loss while also aiming to achieve performance gains, we can adopt a training-intensity “cycling protocol” that will be accompanied by varying the macronutrient content (predominantly carbs) of your daily intake accordingly. This “flexing” will be focused around the recovery window.

High intensity training is the most effective for adaptations in aerobic power, lactate tolerance and mitochondrial density. Depleted state training is the most effective for fat-loss and is also very effective for certain endurance-adaptations. Therefore we can incorporate both into our training. Adopt a regime of high intensity/lactate-tolerance training at the start of the week when replenished and rested after the weekend, gradually tapering into aerobic, steady-state endurance training over a few days. This depleted state training will be efficient at stimulating fat-loss and bringing about aerobic fitness gains for endurance (see below).

Intensity

Suggested Nutrition for Training Cycle

Day Mon tue Wed Thu Fri Sat Sun

TrainingHigh/ anaerobic

High/ anaerobic

Sustained pace aerobic

aerobic + sustained-pace

walking/light exercise Rest

Diet High carb med carb low-carb low-carb low-carb low-carbmed-carb






Supplementation Protocol

RECOMMENDATION RATIONAL WHAT TO LOOK FOR

Multivitamin Makes up for potential deficiencies

Life Extension

http://sportsnutritionvlog.com/products-page/vitamins/

Essential Fats Symptoms suggest deficiency

Omega Plus Oil (Aliment) and Super Omeg-3 (Life Extension)

http://sportsnutritionvlog.com/products-page/fish-oil/

Coconoil Can increase fat oxidation and possibly induce a glycogen sparing effect

http://www.coconoil.co.uk/offers/p&f.html

Protein Address satiety issues; feel fuller for longer to avoid cereal-slip-ups! Also will aid leanness and muscle regeneration, aiding recovery. Vital to be done quickly after training; convenient to supplement.

Kinetica, Maximuscle etc (good manufacturing practises and lesser risk of contamination)

http://sportsnutritionvlog.com/products-page/protein/

BCAAs Fuel in Depleted State/prevent muscle-wasting from inflammation

Maximuscle/Myprotein (good manufacturing practises and lesser risk of contamination)

Colostrum Support repair and immune health

http://sportsnutritionvlog.com/products-page/immune-supplement/

5HTP Support neurotransmitter Synthesis and aid well-being

Country Life/Biochem. Can supply if needed.





http://www.coconoil.co.uk/offers/p&f.html


Appendix

Symptom Report

Symptom Scores Current Status Nutritional Priority

Digestion Slightly Sub Optimal Medium/High concern

Liver Function Slightly Sub Optimal Medium Concern

EFAs Sub Optimal Medium/High concern

Blood sugar Sub Optimal Medium/High concern

Mineral need No deficiency suggested, but Calcium, Magnesium

and Iron of Particular Importance for ultra endurance athlete

Medium/Low concern

Endocrine-Adrenals Slightly Sub Optimal Medium concern

Neurotransmitters-Serotonin Slightly Sub Optimal Medium Concern






Symptom Scores

Symptom Severity Possible causes RecommendationsSense of excessive fullness after meals

2 Digestive support HCL/Pancreatic Enzyme/Digestive Enzymes

Sleepy after meals 2 Blood sugar dysregulation

Blood sugar control/reduce refined carb/GI

Undigested food in stool Digestive dysfunction

1 Digestive dysfunction

HCL/Pancreatic Enzyme/Digestive Enzymes

Light or clay coloured stools

2 Liver Support Bile Salts Bile Salts

Headache over the eyes 1 Liver Support Digestive Enzyme

Pancreatic Support

Easily intoxicated if you were to drink wine

1 Liver dysfunction Liver detox

Alcohol per week 1 possible need for liver support

Liver detox

Sensitive to tobacco smoke

1 Large intestine support

Liver detox

Specific foods make you tired or bloated

1 Allergies Reduce intake if problematic/glutamine

Crave bread or noodles 2 Wheat Intolerance Allergy Reduce intake if problematicAre there foods you could not give up

1 Liver congestion Liver detox

Feel spacey or unreal 1 hypoglycaemia adrenal support/thyroid support

allergy Address blood sugar/GI/Adrenal support

Coated tongue 1 Digestive support HCL/Pancreatic Enzyme/Digestive Enzymes

Taken antibiotic for total accumulated time of >3months

2 dysbiosis overgrowth of Candida

Betaine HCL, probiotics

Stools are hard or difficult to pass

1 Constipation Fibre Hydration Pancreatic s

Stools are not well formed (loose)

2 Diarrhoea caused by parasite or malabsorption


Blood in stools 1 Large intestine glutamine/betaine/pepsinExcessive foul smelling lower bowel gas disturbed lower digestive system

2 disturbed lower digestive system


Calf, foot or toe cramps at rest

2 Calcium Magnesium

Potassium/magnesium

Crave chocolate 2 Magnesium MagnesiumExperience pain relief with aspirin

1 EFAs EFAs

Crave fatty or greasy foods

2 EFAs EFAs






Low- or reduced-fat diet currently

1 EFAs EFAs

Tension headache at base of skull

2 EFAs EFAs

Sunburn easily or suffer sun poisoning

1 EFAs EFAs

Muscles easily fatigued 2 EFAs Vitamin B1 EFAsAwaken a few hours after falling asleep, hard to get back to sleep

1 Blood sugar imbalance


Crave sweets 1 blood sugar imbalance

insulin handling


Binge or uncontrolled eating

1 HCL Digestive Enzymes


Excessive appetite 2 Parasites (most likely the energy requirements of ultra endurance!!!!)

Yeast Excess

Bacteria Excess

medical advice

Crave coffee or sugar in the afternoon



Sleepy in afternoon 3 Blood sugar imbalance


Fatigue that is relieved by eating



Headache if meals are skipped or delayed

3 Low blood sugar Reduce sugar/address GI

Irritable before meals 2 Blood sugar imbalance


Shaky if meals are delayed



Frequent thirst 3 Diabetes Insulin Handling/ Resistance?


Frequent urination 3 Diabetes Insulin Handling/ Resistance?


Muscles become easily fatigued

2 Vitamin Need antioxidant/vegetable intake

Feel exhausted or sore after moderate exercise

1 Low thyroid Vitamin B1 Thyroid support/Vitamin B1/potassium

Nervous or agitated 2 Adrenal Support Adrenal Support/tyrosineWhole body or limb jerks as falling asleep

1 Calcium, magnesium or potassium deficiency and possibly vitamin E

Calcium Magnesium

MG/potassium/vit-E

Night sweats 1 Liver Support Vitamin B1 Infection Kidney SupportWake up without remembering dreams vitamin

2 Vitamin B1 Vitamin B2

Tend to be keyed up, trouble calming down

3 Adrenal support Adrenal Support/tyrosine






Feeling wired or jittery after drinking coffee


Clench or grind teeth 2 Adrenal support Adrenal Support/tyrosine

Become dizzy when standing up suddenly


Afternoon yawning Vitamin B1, indicates low thyroid

2 Low Thyroid Vitamin B1 Thyroid support/Vitamin B1/potassium

Afternoon headaches 2 Adrenal support consider allergy/reduce possible allergenic intake/adrenal support

Weakness, dizziness 1 Adrenal support Adrenal Support/tyrosine

Difficulty losing weight 1 Thyroid support Thyroid support/potassiumSensitive to cold, poor circulation (cold hands and feet)

1 Thyroid support Thyroid support/potassium

Seasonal sadness 1 Thyroid support Thyroid support/potassiumWaking to urinate at night

1 Excess Hydration reduce fluid intake, increase sodium

My eating is ok as it is 2 willingness to change

Analyse possible beneficial changes to diet and routine

I am trying to eat better than I used to

3 willingness to change


I enjoy eating but I eat too much



I should cut down on my poor eating habits



It’s a waste of time thinking about my eating habits



Tolerate sugar, feel fine when eating sugar

1 hyperpituitary function

Bloodsugar dysregulation


I have recently changed my dietary habits



I have recently felt lower libido



No question willingness to change


I’m actually changing the way I eat right now



Loads of people talk about changing the way they eat, but I’m actually doing something about it



My diet is a problem 1 willingness to change


It’s fine for me to keep eating as I am at the moment








Things would stay the same even if I ate less poor foods



I’m at the stage where I need to start thinking about my diet



Difficulty losing weight 1 Thyroid support Thyroid support/potassiumSensitive to cold, poor circulation (cold hands and feet)

1 Thyroid support Thyroid support/potassium

Seasonal sadness 1 Thyroid support Thyroid support/potassiumWaking to urinate at night

1 Excess Hydration reduce fluid intake, increase sodium

Rate your appetite 3 Overtraining status Rate your performance 2 Overtraining status motivation

- neurotransmitters

recovery recovery protocols

Increased irritability 1 Overtraining status motivation - neurotransmitters


Weight feel heavier than normal

2 Water retention overtraining status

recovery protocols

Dizziness upon rising 1 Adrenal support blood-sugar

fitness-associated hypotension

Adrenal support

Depression or rapid mood swings

2 Overtraining status motivation - neurotransmitters


Compelled to open windows in closed room

3 Cardiovascular Vitamin B1/EFAs/CoQ10/calcium

Muscle cramps with exertion

2 Cardiovascular Vitamin B1/EFAs/CoQ10/calcium

You often find yourself irritable

2 Neurotransmitter -Serotonin Need for 5-HTP

Neurotransmitter -Serotonin Need for 5-HTP

Your emotions often lack rationality



Noise bothers you more than it used to, It seems louder than normal



You ‘flare up’ at others more easily than you used to



You experience unprovoked anger



You prefer to be left 2 Neurotransmitter - Neurotransmitter -Serotonin






alone Serotonin Need for 5-HTP

Need for 5-HTP

When things go right you sometimes feel undeserving

1 Neurotransmitter - GABA

Glutamine/gaba (if not drug-tested athlete

You frequently feel ‘edgy’ and it’s difficult to relax

3 Neurotransmitter - GABA

Glutamine/gaba (if not drug-tested athlete

You have unexplained lack of concern for others, even loved ones

1 Neurotransmitter - Dopamine

Tyrosine

Life seems less ‘colourful’ or ‘flavourful’


Tyrosine

Things that used to be ‘fun’ aren’t any longer enjoyable


Tyrosine

You have become a less spiritual or socially conscious person


Tyrosine





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