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Nutrition Strategies

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25.01.2022 The legend himself talks through the world famous 20min ‘Mona Fartlek’ Originating right here on Lake Wendouree, the workout is run by athletes all over the globe! If you haven’t had a crack at a ‘Mona’ surely it’s time!

25.01.2022 I had fun chatting to Isabella Russo from Monash University about our recent research and findings related to nocturnal exercise and the gut, and the impact of circadian rhythms on exercising during the day versus night, particularly for athletes.

24.01.2022 For all practitioners supporting athletes with gut issues during exercise, we have now published some guidance on assessment and intervention procedures. Additional publications on research outcomes to follow. These procedures are part of the Monash University, BASE Facility, Nutrition & Exercise Clinic, and have helped many recreational and elite (World Class and Olympic athletes) overcome severe and performance debilitating gut issues during exercise, where many years of 'trail-n-error', 'one-size-fits-all', and 'broad advice' approaches have consistently failed. For further guidance and/or training opportunities please contact Ricardo ([email protected]).

22.01.2022 Our next podcast will be available Thurs 21st Jan. We're keeping the hydration and heat theme going for the summer: "Why do I sweat so much more than that pe...rson?" Guest: Prof. Ollie Jay / - University of Sydney Thermal Ergonomics Laboratory A fascinating discussion about how our bodies figure out how much sweat to produce during exercise, why it varies so much between people, as well as from day-to-day within the same person. #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast #hydration #sweat #sweating #dehydration

21.01.2022 Now available for . Episode 5A: "How do I best cope with training and racing in the heat?" Guest: Prof. Ollie Jay / - University of Sydney The...rmal Ergonomics Laboratory Available now on your favourite podcast platform: Apple Podcasts: http://ow.ly/oqB650CAj1d Spotify: http://ow.ly/bl2b50CAj1b Google Podcasts: http://ow.ly/Nq0J50CAj1c Podbean: http://ow.ly/zZgp50CAj1a The 2nd half of our chat with Ollie. We cover myths, facts and sucessfully used cooling strategies from professional sport, whether you should drink or pour water over yourself, the difference between actual cooling & the perception of feeling cooler, and heat acclimation strategies. We also discuss a new Sports Medicine Australia tool that Ollie's been involved in setting up, which helps athletes understand their risk in the heat according to their specific sport, and how to best cope with it. Note: Our athlete episode will combine aspects from Ep's 4A & 5A, coming the following week. #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast #heat #cooling #summer #heatwave

21.01.2022 Good job the Exercise and Sports Nutrition Team at Monash University.

21.01.2022 Check out our story for homemade sports gel recipes from The Department of Nutrition, Dietetics and Food recipe book. This book was developed as a practical guide on how to prevent or manage exercise-induced gut symptoms. #sportsnutrition #athletes #endurance #ultraendurance #runners #trailrunners #ultramarathoners #triathletes #runnersgut #irritablebowelsyndrome #lowfodmap #foodintolerances #sportsgels #recipes

19.01.2022 Many congratulations to Dr Isabella Russo for completing her PhD journey, and massive contributions to exercise recovery nutrition research- bringing together g...astrointestinal regulation of nutrient availability, immune restoration, hydration status, muscle glycogen and protein synthesis. Follow-on from her research is currently ongoing at Monash Uni- exploring the role of the post-exercise compromised gut on systemic nutrient availability and subsequent recovery optimisation.

17.01.2022 The Long Munch podcast is hosted by Steph Gaskell and Alan McCubbin. Steph is an academic, PhD candidate, & Accredited Sports Dietitian (Advanced), in the Depar...tment of Nutrition Dietetics & Food at Monash University, Australia. Her research to date focusses on the impact of endurance exercise (with and without heat) on gastrointestinal health, including prevention & management strategies. She has worked in gastrointestinal nutrition for over 15 years, including functional disorders such as Irritable Bowel Syndrome & Inflammatory Bowel Disease. Steph has published and contributed to recipe, sports nutrition clinical books, sports & fitness magazines and scientific papers relating to low FODMAP diet, gut health, sports nutrition & more. She consults to a variety of athletes with a special interest in endurance and ultra-endurance from recreational to elite. Running has always been a big part of Steph’s life from road to the trails. You won’t see Steph without her best mate, Cooper the Cavoodle. Steph consults online through her private practice, Nutrition Strategies. Alan is an Accredited Sports Dietitian (Advanced), lecturer & researcher in the Department of Nutrition Dietetics & Food at Monash University. His PhD research improved our understanding of sodium intake practices of endurance athletes, and implications for health and performance. Alan also consults to athletes from the Triathlon Australia High Performance Program, writes for CyclingTips and was the author of The Sufferfest: Complete Training for Cyclists and Triathletes Nutrition Guide - Eating to Suffer. Alan founded Australia’s first ever online nutrition private practice Next Level Nutrition in 2010, where he continues to work with everyone from complete beginners through to professional and Olympic athletes. A former elite level sailor, Alan has more recently been involved in endurance mountain biking and road cycling. We both look forward to answering those big nutrition questions each week!

14.01.2022 We’ve added some recipes in our story for anyone wanting to try them out and enjoy some time in the kitchen. #sportsnutrition #recipes #foodintolerance #lowfodmap #glutenfree #irritablebowelsyndrome #gutsymptoms #runnersgut #runners #trailrunners #ultraendurance #ultramarathon

13.01.2022 Now available - Ep 12B : "How do I tackle my first ultra distance event?" Featuring: Kellie Emerson ... Available now: Apple Podcasts: http://ow.ly/oqB650CAj1d Spotify: http://ow.ly/bl2b50CAj1b Google Podcasts: http://ow.ly/Nq0J50CAj1c Podbean: http://ow.ly/zZgp50CAj1a A past winner of Ultra-Trail Australia and top 5 at Ultra Trail du Mont Blanc - UTMB, Kellie shares her experience and tips for stepping up to ultra-distance running events, including what she did in her first ultra race, what she's learnt over the years, and what she sees in the athletes she coaches. #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast

13.01.2022 Our next podcast will be available Thurs 28th Jan. The 2nd part of our expert chat with Prof. Ollie Jay (University of Sydney Thermal Ergonomics Laboratory) as ...we experience a heatwave here in : "How do I best cope with training and racing in the heat?" Ollie not only does research in coping with hot environments, but has been involved in developing heat policies for the Aus Open and for Cricket Australia amongst others. Hear what the science says about being cool vs feeling cool, and why that's important, as well as a new Sports Medicine Australia tool to help understand your risk in the heat and how to best cope with it. Note: Our athlete episode will combine aspects from Ep's 4A & 5A, coming the following week. #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast #heat #cooling #summer #heatwave

10.01.2022 Now available - Ep 12A : "How do I tackle my first ultra distance event?" Featuring: Steph Gaskell & Alan McCubbin ... Available now: Apple Podcasts: http://ow.ly/oqB650CAj1d Spotify: http://ow.ly/bl2b50CAj1b Google Podcasts: http://ow.ly/Nq0J50CAj1c Podbean: http://ow.ly/zZgp50CAj1a An in-house episode answering the question that gave rise to the entire podcast. If you're stepping up from marathon to ultras, 70.3 to Ironman, 6hr to 24hr MTB, or planning a bloody long bike ride, this episode is for you. When to prepare, how to prepare, do's and don'ts, and practical tips and suggestions galore. #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast

10.01.2022 A trial at the Royal Adelaide Hospital is looking into the use of hypnotherapy as a treatment for inflammatory gut disorders to provide more effective and effic...ient care. Patients receive their normal treatment with the addition of hypnotherapy and are assessed to see if they feel better and if there are any impacts on their stress hormones. How your brain feels affects your gut and vice versa, and the team is finding out if psychological intervention has any influence on illnesses such as Crohn’s disease. Central Adelaide Hypnotherapist and Clinical Research Manager, Lorelle Smith, with Head of the RAH Inflammatory Bowel Diseases Service and Gastroenterologist, Professor Jane Andrews, and Health Psychologist, Taryn Lores (on screen).

09.01.2022 An insight into the core temperature responses experienced by heat adapted elite and pre-elite race walkers when in racing. https://journals.humankinetics.com///15/6/article-p892.xml They get HOT (peak rectal temperatures of >40C were reached)! even when in environments considered moderate to warm and with pre-cooling and during cooling strategies.

08.01.2022 Episode 2B coming this Thurs, and we take a look at one pro triathlete's journey as it relates to our episode topic: "What should I eat before & during my long ...training session?" Guest: Emma Jeffcoat - Professional Triathlete Emma is a professional triathlete who splits her time between her hometown of Sydney and her Elotik Pro Triathlon training squad in Melbourne. That's of course when she's not racing all over the globe (well, until this year at least!). We chat to Emma about her 2020 and her goals for next year's rescheduled Tokyo Olympics, the changes she's made in the last 12 months to how she matches her nutrition to training, and her love of Biscoff. #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast #fuelfortheworkrequired #glycogen #fastedtraining #elitesport #fastedcardio

07.01.2022 NIGHT RUNNING RESULTS IN GREATER GUT FUNCTIONAL ISSUES COMPARED WITH DAY RUNNING!!! Great work from the Monash University Sports Dietetic Team (Steph, Alex, Chris, and Ricardo) for undertaking this very difficult study resulting in another ground-breaking research finding. Published in the prestigious Medicine & Science in Sport & Exercise- journal of the American College of Sports Medicine (ACSM). We also thank the journal reviewers for their feedback aimed at improving t...he presentation and message clarity of this comprehensive scientific paper. Main messages: - Performing exercise at night is now becoming common especially during endurance and ultra-endurance competitions with a nocturnal element or stage, in which feeding during exercise may be needed. - 16 endurance runners started the study. 3 had to withdraw due to projectile vomiting or explosive diarrhoea on the NIGHT run, but had no gut issues on the DAY run. Delayed gut motility was observed more on NIGHT than DAY running; and 3 runners presented absent gut motility on the NIGHT run, but no gut motility issues on the DAY run. - There was no difference in gut injury, permeability, and systemic inflammatory response between NIGHT and DAY running. - There was no difference in total carbohydrate and fat oxidation between NIGHT and DAY running. Practical implications: - Established guidelines and recommendation for feeding during endurance exercise in the DAY may not be appropriate for endurance exercise at NIGHT considering the impaired gut function. Feeding strategies during endurance exercise at NIGHT need to be further explored considering the greater gut intolerance. https://journals.lww.com//Diurnal_versus_Nocturnal_Exercis

05.01.2022 Very exciting after months of planning to finally go live with The Long Munch the nutrition podcast for runners, cyclists and triathletes. : https://thelongmunch.podbean.com/ The podcast will be hosted by Alan McCubbin & Steph Gaskell, both Accredited (Advanced) Sports Dietitians and researchers in endurance sports nutrition at Monash University, and sports enthusiasts themselves Steph in ultrarunning, and Alan in mountain biking. Together they have a combined 30... years of experience working with endurance runners, cyclists and triathletes of all shapes and sizes, from first-timers to professionals and Olympians. Starting this Thursday, each week we’ll be answering the big nutrition questions. The ones you’ve been debating at the café, the trailhead, or the track. We’ll hear from world-leading scientists and practitioners who work at the cutting edge of these questions, and a range of athletes who share their real-world experience. So join us from Thursday, as we answer those tricky endurance sports nutrition questions. We’ll be available on Facebook, Instagram and Twitter @thelongmunch #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast

05.01.2022 It's New Episode Day! Episode 2A - What should I eat before & during my long training session? Guest: Dr Sam Impey - Sports Scientist & Nutritionist - @m...itchelton_scott Available now on your favourite podcast platform: Apple Podcasts: http://ow.ly/oqB650CAj1d Spotify: http://ow.ly/bl2b50CAj1b Google Podcasts: http://ow.ly/Nq0J50CAj1c Podbean: http://ow.ly/zZgp50CAj1a Sam is a sports scientist and nutritionist working with the Mitchelton-Scott Pro Cycling Team. Prior to this Sam completed his PhD at Liverpool John Moores University, studying the effect of feeding before and during exercise on the body's adaptive response afterwards. His research led to the now ubiquitous sports nutrition phrase "Fuel for the work required", as well as the more technical "Glycogen Threshold Hypothesis". Sam discusses the pros and cons of different fuelling strategies for long training sessions, and we make some practical recommendations based on the the type and purpose of the training session. #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast #fuelfortheworkrequired #glycogen #fastedtraining #elitesport #fastedcardio

05.01.2022 We have retested tahini and found this ingredient to be #lowFODMAP! Our previous tahini paste that was listed in the app was a mixture of different tahinis wi...th additional ingredients, causing it to be high in #FODMAPs. Tahini is typically available to purchase as a pure sesame seed pulp that is either hulled or unhulled; both varieties of tahini are #lowFODMAP at a standard serve. Check our app for more details. - This Middle Eastern spread is extremely versatile in the kitchen and is full of healthy fats, fibre and calcium, and is a source of protein. Keep an eye out on our recipe page for lots of yummy ways of introducing #lowFODMAP meals with tahini in your kitchen! See more

03.01.2022 Coming this Thurs 13th May: : "How do I tackle my first ultra distance event?" Featuring: Kellie Emerson ... A past winner of Ultra-Trail Australia and top 5 at Ultra Trail du Mont Blanc - UTMB, Kellie shares her experience and tips for stepping up to ultra-distance running events, including what she did in her first ultra race, what she's learnt over the years, and what she sees in the athletes she coaches. #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast

02.01.2022 Our latest podcast, available now, continues on with the heat and hydration theme. Episode 4A: "Why do I sweat so much more than that person?" Guest: Prof. ...Ollie Jay / - University of Sydney Is it genetics? Body fat? Or completely random? Prof. Ollie Jay (University of Sydney) joins us in a fascinating discussion about how our bodies figure out how much sweat to produce during exercise, why it varies so much between people, as well as from day-to-day within the same person. A bit technical in parts, with an easy-to-digest summary at the end. Available now on your favourite podcast platform: Apple Podcasts: http://ow.ly/oqB650CAj1d Spotify: http://ow.ly/bl2b50CAj1b Google Podcasts: http://ow.ly/Nq0J50CAj1c Podbean: http://ow.ly/zZgp50CAj1a #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast #hydration #sweat #sweating #dehydration

02.01.2022 Episode 2A is coming later this week, and we'll look at one of the most common questions we hear from runners, cyclists and triathletes of all levels and distan...ces: Topic: "What should I eat before & during my long training session?" Guest: Dr Sam Impey | Sports Scientist & Nutritionist - Mitchelton-SCOTT Pro Cycling Team Sam is a sports scientist and nutritionist working with the Mitchelton-SCOTT Pro Cycling Team. Prior to this Sam completed his PhD at Liverpool John Moores University, studying the effect of feeding before and during exercise on the body's adaptive response afterwards. His research led to the now ubiquitous sports nutrition phrase "Fuel for the work required", as well as the more technical "Glycogen Threshold Hypothesis". Sam discusses the pros and cons of different fuelling strategies for long training sessions, and we make some practical recommendations based on the the type and purpose of the training session. #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast #fuelfortheworkrequired #glycogen #fastedtraining #elitesport #fastedcardio

01.01.2022 Excited to see our paper, Diurnal versus Nocturnal Exercise - Impact on the Gastrointestinal Tract published in Medicine & Science in Sports & Exercise https://...journals.lww.com//Diurnal_versus_Nocturnal_Exercis Nocturnal exercise influenced greater functional changes to the gut i.e. greater delayed orocecal transit time and greater severity of symptoms compared to diurnal exercise. No significant gastrointestinal integrity or systemic perturbations were observed between nocturnal and diurnal exercise.

01.01.2022 We have a new study starting, which assesses the impact of exercise duration on gut function. This has major implications on how athletes tolerate food and fluid during exercise. Please contact me if you wish to take part or have an athlete that would benefit from taking part.