Provisions for Peaking

by Eleanor Baker, MS, RDN, CSSD

Greetings Reader,

Questions on the latest drink, bar, supplement, or powder are always popping up. There is often a great deal of marketing behind these products and company funded "research" to support their claims.

As a sports dietitian, I am naturally curious and skeptical of the supplements or products that come across my desk. When deciding if a supplement is appropriate for the goal we are working towards, I consider:

• is it possible achieve the same (or a better) outcome the product claims by focusing on diet and lifestyle first?
• is it possible get a safer result by doing so?
• what are the potential side effects of the supplement in question?
• is there a possibility that the supplement is contaminated with substances that are not listed?
  • keep in mind, there is no governing body for supplements released onto the market unless it has been voluntarily third party tested.

Below are common supplement claims paired with an overview of my simple diet and lifestyle solutions you can focus on to get similar (or better) results, without using said supplement.

GAIN MORE MUSCLE!

• strength train regularly (2-3 x week)
• focus on your post workout nutrition + timing
• ensure you have the appropriate macronutrient distribution in your diet
• check in on your caloric intake to ensure it is supporting the body composition goals you want

REDUCE INFLAMMATION!

• increase nutrient density in your diet by focusing on colorful vegetables and fruit (dark greens, purples, reds and oranges), whole grains and omega-3 rich proteins
• reduce inflammatory foods (alcohol, refined grains, excess sugar, fried foods, ultra processed foods), high omega-6 intake
• improve your sleep quality and duration
• reduce your stress levels

GET MORE ENERGY!

• assess your sleep quality and duration
• consider your stress levels and how you handle that
• reduce inflammatory diet markers
• ensure you are eating enough during the day

99% of the time, you don't need to pay for a super expensive fancy pill or powder. You need to step back and look at the bigger blocks of what you are building your health with and learn new ways to lay yourself stronger foundation.

Self care involves checking in with your body regularly, listening to what it needs and having a strong tool kit to help you nourish, rest, restore or challenge your body to achieve the changes you seek!

Questions? Feel free to email me back or book a call to team up with me :)

Holistic Sports Nutrition Coaching Elevate your performance with a unique blend of medical nutrition therapy and professional sports nutrition expertise. Whether you're striving for a personal best, speeding up recovery, preventing injuries, optimizing lab values naturally, Dietitian Eleanor provides you with the guidance you need to thrive. Achieve a long, healthy, and active lifestyle with expert coaching designed for athletes like you. Medical-grade sports nutrition and lifestyle support—personalized and within reach. Now accepting new clients :) Book a Call

Exciting Times! I am so pleased to announce that I am officially the Sports Nutrition Consultant at UC Santa Barbara! It's so special to be working with the teams and literally building their Sports Nutrition Program from the ground up. Already into my first few weeks, I am challenged and am growing quickly with the position. There is so much room for creativity and collaboration in building out the program for the athletes! I am grateful for all my experiences thus far that have tee'd me up well to step confidently into this role :) I'm looking forward to where this journey leads while still continuing to infuse all that I learn back into my private practice as well. About Eleanor

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​ ​ Have a rad day! Eleanor Baker MS, RD, CSSD Holistic Sports Dietitian | Elite Trail Runner ​Elevated Nutrition and Wellness​

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