In this episode of The Tonic, we dive deep into the world of sports nutrition with Dr. Colleen Hartwick, a licensed naturopathic physician with over a decade of experience. Dr. Hartwick, who has a special focus on trauma-related physical illness and mental health, brings her extensive knowledge to the table, offering valuable insights into how athletes can optimize their performance through proper nutrition.

The discussion begins with an introduction to sports nutrition, emphasizing its importance for athletes at any level. Dr. Hartwick explains that sports nutrition focuses on supporting athletes through diet to help them achieve their performance goals, whether it's increasing strength, speed, or endurance. She shares that athletes have higher caloric demands due to their intense training schedules, often requiring more protein, carbohydrates, and antioxidants to support tissue healing and repair.

Dr. Hartwick then breaks down the essential macronutrients and micronutrients necessary for athletic excellence. Carbohydrates, especially for high-intensity activities, are crucial for quick energy bursts, while fats are more efficiently used during endurance activities. Protein is vital for muscle repair and growth. Muscles experience microscopic damage which needs to be repaired. Higher fat intake is stressed for endurance athletes. She highlights the importance of vitamins C, E, and D in promoting tissue healing and reducing oxidative stress.

Hydration is another critical component of sports nutrition. Dr. Hartwick discusses the role of water and electrolytes in maintaining muscle function (contraction and relaxation) and preventing dehydration. She shares practical tips for staying hydrated, including a formula to calculate fluid intake during workouts and the benefits of electrolyte drinks. She also discuses pre and post workout hydration.

The conversation also covers natural supplements that can enhance athletic performance. Dr. Hartwick talks about the benefits of creatine for strength and power. Branched-chain amino acids (BCAAs) for post workout recovery in general. She recommends glutamine (to buffer lactic acid related fatigue ) and a healthy gut, and beta-alanine for high intensity muscle endurance. These supplements can help improve strength, endurance, and recovery, making them valuable additions to an athlete's nutrition regimen.

Meal timing is another key aspect discussed in the episode. Dr. Hartwick provides guidelines for pre-workout, during-workout, and post-workout nutrition. She emphasizes the importance of balanced meals with carbohydrates, protein, and fats before training and highlights the need for high-carb snacks and protein-rich recovery meals to replenish to bulk up glycogen stores and support muscle repair.

Finally, Dr. Hartwick addresses the challenges athletes face in balancing their nutritional needs while maintaining a healthy weight. She stresses the importance of working with trained professionals to ensure proper nutrition and monitoring performance. She also advises athletes to listen to their bodies and adjust their diet based on performance and energy levels. She recommends post workout meals 30 to 60 minutes after a workout. She suggests working with an expert sport nutritionist, especially for women with complex hormonal demands.

This episode is packed with practical advice and expert knowledge, making it a must-listen for athletes and fitness enthusiasts looking to enhance their performance through optimal nutrition. Tune in to learn how to fuel your body right and take your athletic performance to the next level.