Chanel here. Welcome to menopause nutrition.
I believe women can thrive in menopause and
had the body composition of their choice if
they must have their nutrition and lifestyle. Now
the last time we chatted together, I was
talking a little bit about the performance enhancing
supplements that I take before training.
And this is where nutrition and sports nutrition
actually kind of cross paths. So for those
of you new over here or those of
you who don't know,
I am a qualified nutrition, I also
have studied sports nutrition, and I a health
coach well. So
I
originally,
I just thought I would tell you this
in case you didn't know.
Originally studied Nutrition to become a sports nutrition
because I wanted to help other people like
me. I see so many masters athletes out
there. Who are wanting to do their best
job at whatever they're doing, whether it's Triathlon
or Ironman or
high rocks or Cross or whatever, and they
don't know
how to get the best out of their
body and nutrition is a big part of
So sports nutrition is actually quite different
to general nutrition. So we're gonna talk a
little bit about some of the performance in
seeing supplements you can take for sports that
fall into the sports nutrition category if you
like. Actually,
nutrition
like full stop is quite different for sport.
So that is a whole different. And I'm
actually...
I'm I'm at actually launching a new module
in my program
that is a sports nutrition module
that's coming up in my
lifestyle portion of my
program,
which actually just is the car opens for
that today. It's it's just for the people
who are already, on my current program.
So that's gonna be 1 of the new
modules that we talk about. We're also doing
a module on Hr
in the lifestyle portion of
my program, by thrive program, which is very
exciting.
But before we get into this because a
few people keep asking me about what I
take, and in particular 1 of the products,
better Allan and And so I thought I
would do a whole chat about this. But
before we get started, I'm just gonna remind
you if you miss the boat on my
current Thrive program, which is halfway through we're
not quite. We're well, we're in Wait 6.
So
you can join the wait list for the
last round, which we'll start in September. And
I run this program only 3 times a
year. So that's the place to be that
also will keep you updated on anything I'm
doing, like any
like, protein challenge, like you'll get a a
hefty discount. If you do decide to do
the program, you'll get bonuses and inclusions
that just that wait won't must it, so
it's very much the price to be. So
I'll pop the link here. You can grab
it after we finish chatting.
If you are wanting to get started and
get results straight away, you don't wanna wait
to a September.
Have 1 spot left on my 1 on
1 coaching. So that
is for someone who wants to just bite
the bullet they're sick feeling crap. They won't
results straight away.
Let's jump on a call. Have a chat.
So I'll pop my calendar link here. Just
book a call, make sure we get an
email after those. So we can confirm that.
Sometimes it goes to junk mail, so I
just wanna mention that.
But that
definitely comes up. Every time I, you know,
my programs. There's always people better hut. Oh
my gosh, Must out. So there's 1 spot
right now for my 1 on online coaching.
You might wanna grab that.
If you're feeling motivated.
Okay. Let's chat about this. So when we're
looking at, and generally, what happens is if
you are new over here or you start
tuning in or maybe your 40 plus and
you are in that stage that you're getting
that notification that you need to
actually change your nutrition and lifestyle, you need
to up level. This is me. I understand
this is what happened to me.
Peri menopause was a notification to myself that
I needed to change a number of things.
Now 1 of those things was how I
went about exercising. So for those of you
who don't know because people get confused about
this.
I started doing Crossfit when I was 40,
So I did cross
for, like, 5 years in a gym, and
then I left and it was when I
left
crossfit. I was still training at home,
but that's when I stopped lifting heavy and
that was not a good move.
So this is where when we actually start
lifting heavy, we're are actually, like realizing what
exercise we need to do.
All of these things that I attach,
then
performance can actually come into it or mainly
you're just a master's athlete and you're tuning
in and you're like
I already compete or I already. You don't
even need to compete. You just might be
I train hard, and I wanna get the
best out of my sessions and my body.
I wanna recover my best and feel my
best in all of those things.
Then
there's obviously different supplements that we can use
to how help us and their process
for, like, performance for recovery
for, you know, lot lots of different things.
So people see on my stories what I
take, and this is very timely because this
week, I'm actually trying to qualify
for the down under
crossfit
like, championships,
which is probably
the hardest
competition in Australia. I... It would be because
there was no masters at tara this year.
So...
And I think there's 20 women in my
age group and they're all really good, and
I'm
quite nervous over here actually. So
it's quite timely. Anyway,
So
let's have a chat. What I take personally
before
I train is
I take a product that is natural. So
I'm I'm not a fat... Like, I don't
take caffeine. So this is where
things can definitely change once you have 40
plus because caffeine can be a big trigger
for men menopause symptoms.
And then most of the pre workouts have
some sort of catching in them. So the
pre workout I take is by fiber,
they are...
Actually the protein that I use. And so
they have amazing products. They're actually developed by
a niche path. And so the pre workout
I take is all very,
like natural plant based but adapt
that help
you actually create energy and your own body.
So I love that. It's called yee perfect.
And if you are tuning in and you
would like to try it and you want
a sneaky discount because I'm all I'm a
fan of discounts. I do have a code.
You can use Chanel 10 that will get
you a bit of a discount. I'm I'm
always up. I don't think we should have...
Actually have to pay for for anything. If
you can grab a discount then and just
grab a discount and use it, a hundred
percent.
So
I love that. I use that. And I
also use better our Now, Beta Ellen is
1 of these ones that is actually...
It it is
proven to help with performance. So
what happens with
performance enhancing supplements is there's a lot of
them on the market,
and I actually dive my
my notes out
from my studies
to go through this because
we
We actually went through all of the supplements
for all the different things.
But there's only a small amount that are
actually
kind of ticked off by,
you know,
by the authorities if you like to say
yes, these
actually work. We have other ones down that
down the line that could be performance enhancing,
but they're not kind of confirmed.
So I'll I'll run them through for you,
like, the ones that we know absolutely work,
water and sports drinks so electrolyte, so hydration
is definitely 1 of those things that helps.
If you are dehydrated, it can impact your
performance,
like very
greatly. So
hydration,
electrolytes.
Carbohydrates
are actually classed as
performance enhancing, but leave do not. So
and this crosses a very
like of
Nutrition and sports Nutrition. So I always will
eat before I am competing
because of that purpose,
I will train fasted if I want to,
and it depends on the load of my
training session. So if I'm training for, like,
2 hours, which sometimes
to be quiet honest over the last few
months, I have been doing very big sessions.
I actually have been eating before my sessions
because it's more than an hour.
However,
when I was losing the belly effect, this
has when nutrition and sports nutrition crossover,
I didn't. I trained.
So it just really comes back to performance,
and this is where the
the conversations kind of
collide if you like because they're quite different.
So the next thing that we know is
performance enhancing is cr.
However,
with cr, it is not,
like,
performance enhancing based on when you take it.
It is performance enhancing based on
you taking it every day. So it's like
vitamin c being a antioxidant accident. A vitamin
c only works very well if you're taking
it every day. Like... So
a 1 dose, is not going to be
necessarily effective that you need to take credit
every day for it to be in your
body.
So it's not performance enhancing from the fact
that if I take creating before my training
today, I will notice any difference,
that's not the case.
They El know
is so I take better ellen before my
training because it actually
affects my performance
when I start moving.
So that is
different. It's it's timed and dose
before I actually do the workout.
Sodium phosphate is another 1 and sewn in
by Carbonate actually.
So sodium in by bicarbonate, and I can't
remember actually the dosage. I I have to
get it. I have experimented with that myself.
I feel like it was half a teaspoon,
but then me get that
back to you. I have actually experimented with
that.
I'd probably need to test it again.
I haven't done it for a while.
But at L, definitely, I I put notice
a difference. And the other thing is caffeine.
So caffeine is actually
performance enhancing.
The issue we have here for my menopause
tribe is that caffeine can also be a
trigger for menopause symptoms. So this is a
very
individualized,
I can't take caffeine. So for me, it
doesn't matter if it's performance enhancing, I can't
take it. So it doesn't work for me.
So this is something that you will have
to test and depending on how it affects
you, you will have to make that decision.
So some of the other ones and I'll
go on because this... Those are the ones
that only fit in kind of tried and
tested and,
like, can confirmed.
The other ones that could be, but they
don't really know. Actually is, while they say
post exercise come hiking carbohydrates and protein. We
know that protein is. Right?
E a. So essential amino acids and bc
c,
same thing
in the maybe.
And
H, which is like,
abbreviation of, like, whatever,
glycerol, those 2 could be. So they're ones
that you could test if you wanted to
personally,
if they're not, like...
I mean, you can test them. Like, that's
the thing. Like, you could definitely test them.
I personally stick to
the perfect
better beta l, and I actually do like
exogenous ketones as well. I just have used
them for quite a long time. There are
different energy source, so I just like using
those before my workouts as well. So they're
kind of the ones that I do,
when we look at
supplements
that is just the performance enhancing ones. There's,
like, like, I've got my notes here. We've
got weight loss supplements we've got general health
supplements.
And we have different
categories for each different,
each different
topic if you like.
And the same thing, like, and then muscle
building as well. Like so, obviously
Actually, let's go into the muscle building ones
because that's a good 1. So muscle building.
So these ones are arab definitely apparently effective.
So eating in a surplus. So when you
want to build muscle, you must eat in
a surplus to be able to build muscle
tissue. And that means
also
protein.
And this is where essential amino acids do
come into the picture as, like,
a definite.
So central amino acids are just 3
Amino acids,
but honestly, like,
I think when you're having your protein, you
don't it. I like, I don't use them.
I only really like
like, whatever program like someone to have a
or Bc Ais if they were doing
maybe marathon training or, like, triathlon training,
like, really long intensive
Yeah. That sort of exercise or, if you
can't get your protein amount in. So those
are the areas where I would supplement with
them. If you're hitting your protein each day,
you don't really need to.
Cr is definitely in the muscle building
supplementation,
and those are the 3 that is only
there.
So there's there's a whole list of, like,
different ones that
Obviously, I I just only really concentrate on
that the effective ones that they know I
tried and tested So which is pretty simple
and these are the things that we talk
about. So 4 building muscle,
eating in a surplus
cr and protein
and essential amino acids.
Now often, when I'm dealing with women menopause
trial
you're trying to lose some body fat. So
menopause hasn't been kind and we've got some
belly fat And so
what we call
this
situation where we're trying to build muscle
and we're actually trying to lose body fat
at the same time as body comes a
because when we're trying to lose belly fat.
We can't be eating in a surplus, we
need to be actually in a deficit.
So when we're eating less then we're burning,
it's hard harder for our body to make
muscle. But if we're hitting the protein amount
each
that is going to be the secret to
doing it. It takes a bit longer. You
just have to be more patient, but it
definitely
can happen,
and you just have to, like, be consistent
and,
you know,
commit to the process and know that the
process of losing body fat and building muscle
at the same time takes a longer amount
of time if that makes sense. So anyway,
I hope that that makes sense,
is helpful.
These are basically,
you know, these are tried true and
you know,
or, you know, tech of approval kind of
thing. So that is what I personally do.
Those are the list of performance enhancing supplements
that you can try a few rms a
masters athletes wanting to do your best
and
you know,
and perform at your absolute
optimal.
I personally find that works well for me.
I've I think that whenever we're talking about
sports nutrition, we need to test, like we
need to test and and raise test
because
generally, when we,
athletes,
we are actually competing. So we need to
test to see what works
and then be able to implement it. For
example,
if you are a marathon runner, you're you
need to test like whatever nutrition you're going
to use throughout your marathon
before you run it, so you know what
works well for your body. So and this
goes the same for anything that we're gonna
do. You might,
you know, try the baby El and decide
that that doesn't work for you. And I
remember the first time I actually used it.
It went through me and I was like,
Oh, I don't know if I wanna do
that. Like I don't wanna be on the
toilet before I go to training. But then
when I went back to it and took
it again, I was fine. So
sometimes you need to test and tests to
see what supplements work for your body and
what ones
maybe don't. Because that's another thing like create
team, for example,
IIA
career like, 1 of my non negotiable, I
would definitely not go without it.
But so many women I've have coached, have
tried on an empty stomach and it's upset
their gut. And so we then now when
I'm, you know, kinda of recommending people try
creating.
I say just have it after you've eden,
and then that will stop that kind of
situation happening.
So this is all part of the try
and retest
situation that, you know,
everyone really needs to do because we're also
individualized. So anyway, I hope that's helpful, and
especially for those masters athletes out there who
want they're very best from their best performance
from their training. I hope this has been
helpful.
As always, thank you so much for tuning
in
if you were happy to leave a 5
star rating or a review that would be
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people because, like, this is free
content basically because I truly am on a
mission.
To help as many women as possible just
absolutely thrive in this stage of life. I
know that this chapter can be amazing.
So your help here would help other people.
So thank you in advance. Push pause in
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go do it now. That would be incredible
and just look, give yourself a high 5
for showing up today wherever you're tuning in
with you're following the washing or walking the
dog
or driving in the car, you are putting
your health at minus first and go you.
That's all some. I'm proud of you. I'm
over here at cheering for you. So can't
Wait to talk to you next time. And
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media, and then go follow. I've got,
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also grab the waitlist.
But it's just at Chanel stock at on
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Chanel
stuck on
Facebook that is... I shouldn't spell it. Chanel
like the perfume, CHANEL,
stuck. STUCK.
Yes, people. I took my husband's name How
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much the only 1 over there. But there's
an e in the middle of my name
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Elizabeth is by middle name. There you go.
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Shoot me a high on social media if
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