Avoid Surprise Bowel Movements When Competing by Changing Your Pre-Competition Diet

A while ago, I was on the phone with a friend who shall remain nameless when they told me a story that involved a long run, a serious bathroom emergency, no bathroom in sight, and an ending that left them with some of their dignity missing.

Source: Why Running Makes You Poop

That’s nice …for me to poop on! 😉

The article doesn’t definitively know why it happens, and fails to mention how to make yourself poop (like this post) so you can minimize the issue before the competition.  And no, stronger abs will not make you poop faster

No, Exercising On an Empty Stomach Doesn’t Make You Lose More Weight

Exercise is inherently linked to less food intake, possible related to less responsiveness to food cues (as behaviours do not change).

In otherwise healthy normal weight males, running for an hour on a treadmill at 70% VO2 max compared to either fasted or after a standardized test meal (30% daily energy intake and mostly carbohydrate) noted that fed exercise suppressed appetite to a greater degree than fasted (both more effective than control) but there was no significant differences in whole-day food intake.

Source: Is It Better to Do Aerobic Exercise Fasted?

Dammit.  There’s certainly a risk in “reward” eating after exercising through fasting.  But part of my motivation for exercising while fasting was about poor timing – too little time to fuel before doing something, which could make things uncomfortable and regurgitated.  It’s up to you to figure what works for you, just do it for the right reasons.

How to Avoid the Dreaded “Carb Coma”

Carb-heavy meals are notorious for making you hungry and cranky later in the day, not to mention gaining weight. But if you really want to eat your pasta and potatoes, you can make the meal easier for your body to deal with by adding other food to it. Pancakes and bacon are a better bet than pancakes alone.

Source: How to Avoid the Dreaded “Carb Coma”

Related read: If I Eat Steak then Pineapple – Which is Digested First?

The Difference Between Sugar and Sugar Alcohols

For many decades, sugar alcohols have been popular alternatives to sugar.  They look and taste like sugar, but have fewer calories and fewer negative health effects.  In fact, many studies show that sugar alcohols can actually lead to health improvements.  This article takes a detailed look at sugar alcohols and their health effects.

Source: Sugar Alcohols: Good or Bad?

The article didn’t mention that most of them, with the exception of erythritol, have a laxative effect.  Lest we forget the gummy bears of doom

Study: ‘Bad Carbs’ May Not Be That Bad

If you generally eat a heart-healthy diet, then you might have one fewer factor to worry about: the “glycemic index” of the carbs you eat, new research suggests.

In a new study, researchers looked at how people’s health is affected by the types of carbs they eat, using one measure of carbohydrates called the glycemic index. This index is a number, between 1 and 100, that reflects how much a given carb raises your blood sugar levels. For example, carbs such as apples and oatmeal have a low glycemic index, meaning they raise blood sugar less than carbs with a higher glycemic index, such as white bread and corn flakes.

The researchers at Johns Hopkins University School of Medicine and Harvard Medical School set out to examine whether healthy diets with a low glycemic index would provide more heart health benefits compared with similarly healthy diets that have a higher glycemic index.

Source: ‘Bad Carbs’ May Not Be That Bad

I wish the sample size were larger, but the results are interesting.

5 Reasons to Skip Breakfast?

The belief that we won’t have our get-up-and-go unless we down our Cheerios has turned the concept of eating upon rising into a die-hard dietary rule. Original research on whether breakfast made an impact on health did find that healthier people ate breakfast. But data, as we know, doesn’t always tell the whole story.

Source: 5 Reasons to Skip Breakfast

Everybody is different, figure out what works for you.  I eat when I’m hungry, or preparing for activity.  Paying attention to the glycemic index can help with the insulin factor the article mentions, rather then abstaining.  Likewise, eating less carbs doesn’t mean not having any breakfast at all – low fat trumps low carb diets.