health

Ruthless Performer Q&A – Elite Sports Nutrition with Jesse Rodriguez R.D.

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Today’s Q&A guest is our own sports nutritionist Jesse Rodriguez. Jesse has his own prolific history as a national-level swimmer for El Salvador and here in the United States competing in college and post-graduate for the University of Southern California. This all makes Jesse a world-class resource as not many people have competed at this level at any sport. With this background, plus his vast time spent in academia studying nutrition, interning with top sports teams, and the clinical work necessary for his Registered Dietitian status, we’re glad to have him on-board.

1. There are lots of people working with nutrition in some capacity, what sets you apart?

Firstly, I’m a licensed registered dietitian which means I went though extensive schooling and professional training. Secondly, I was an athlete for the majority of my life and I began studying/applying nutrition since I was 16. Lastly, I continue to read and study a lot! Mostly on clinical, biochemistry and sports nutrition research articles. Overall, I’ve been in this game for a long time and still aiming to be well-rounded in all elements of nutrition. (Editor’s Note: You read more about the difference between a Nutritionist and a Registered Dietitian here) 

2. Given your personal and prolific history as a swimmer, you’re uniquely qualified to critique high-level sports nutrition, particularly in swimming. What are athletes doing right with their diet? What are they doing wrong?

Nutrition in sports has gained more popularity over the years and many athletes found the benefits of fueling appropriately. I’ve noticed that more athletes know about nutrient timing, and the importance of including carbs as fuel and protein for recovery. I think that many athletes know how to fuel around training times but during other times (i.e. dinner at home or restaurant), they tend to lack in nutritional knowledge. A lot of athletes still eat junk food throughout the day, maybe because they feel they can get away with it or something, but that’s our job as sports dietitians to correct. Additionally, building the appropriate plate according to their goals (i.e. body composition, better recovery) seems to be a problem along with maintaining hydration. Here’s an article I’ve written on RuthlessPerformance.com on this is. 

3. Supplement must-do’s… What supplements (if any) are generally worth taking? What supplements are a scam?

Supplements for athletes typically aren’t necessary since athletes are eating more than the general population but it all depends on the athlete. Supplements would be necessary if an athlete is deficient in a nutrient like Iron or Vitamin D. Athletes following special diets like the vegan diet may need to supplement as well. As far as supplements for performance, the most studied and useful would be: Caffeine, Creatine, Beta-Alanine, Nitrates, and Sodium Bicarbonate (baking soda). It’s hard to say which supplements are a scam because they’re so many in the market and it can vary due to individual responses to them. With that being said, it’s important to make sure if you’re going to take supplements, that they’re 3rd party certified by organizations like the NSF.

4. You’ve gone pretty far in your journey through academia… With the emphasis of studies, objectivity, and research in academia there is still surprisingly lots of room for subjectivity and interpretations of results and outcomes. What are your thoughts on this? What can be done to fix or improve nutrition science?

Correct, I think there is always room for development in the field so it’s my job to follow along and stay up to date with the latest research. This for me is actually fun because I enjoy reading research papers and learning to new things. The science of nutrition can be very complex and as of now, I don’t have any solutions. I think that the correct messages (evidence-based results) need to be sent out to the general public so myths can be debunked. It’s more about nutrition education than anything at the moment.

5. From a more general standpoint, the headlines regarding nutrition are changing on a damn near daily basis. What elements of sports nutrition do you think are firmly established? What rules of nutrition have outlasted the scandalous and salacious headlines?

Hydration, nutrient timing, and recovery nutrition seems to be the foundation. There will always be a new thing that comes out, but those three are firmly established. Individualized nutrition is fundamental in sports nutrition and I think that will outlast any headline or diet (i.e keto diet, intermittent fasting, etc). I also think that sticking to the basics, such as nutrition from food rather than living off smoothies and supplements for example, will always have the edge. Of course, going back to supplements, this will depend on the individual’s status.

6. Where does sports nutrition go from here? What do you think we’ll be seeing in the coming years regarding nutrition? Gut health seems to be a hot topic as of late, what are your opinions on this? What should nutrition scientists place more emphasis on?

The basics of sports nutrition will remain the same and to be honest, I don’t see anything revolutionary coming soon. However, they’re new things coming along such as nutrigenomics and the importance of gut health, antioxidants, and periodizing nutrition which looks promising. Gut health has been popular lately and for good reason.  Because of the gut and brain connection, I feel it’s important to treat your gut right just like most want to treat their blood sugar levels right. I think emphasis should be placed on education and sending the correct messages to athletes and the public. Researchers are doing a great job in nutritional science but there hasn’t been anything lately that can change the whole world of nutrition and its effect on humanity. If we can do this, that will be the next revolutionary thing.

 

**Editor’s Note: Jesse will also be featured on ‘Healthy Habits with Dr. T’ on Wednesday, Oct. 17th at 7:00 PM EST, we’ll post all of the details for event pre-registration and where to view it on our Twitter and Instagram.**

 

Want to learn more about Jesse or our various nutritional programs and consultations? Fill out the form below to get started!

 

Building a plate

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HEPApr2013Making small changes will lead to bigger results. Start off with behavioral changes before jumping on to the new diet out there. This means things like eating on a smaller plate, removing the salt from the table, reducing serving sizes, etc.

myplate_blueIn general, a “healthy” or “healthier” plate should include a protein, whole grain, complex carbs (veggies/fruit), healthy fat (olive oil or avocado), and hydration (milk/water). USDA has come up with an image of what a healthy plate should look like. This is very general since protein can be a hot dog, or whole milk as dairy, which contains a lot of fat.

Harvard health dissected the USDA plate and made a detailed version. They included healthy fat, along with extra details, which is important to our health. Read our “Why do we need fats in our diet?” 

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Both plates are for the general public and used for weight maintenance. For athletes and those looking for a specific body composition goal (weight loss, weight gain, etc.) building a plate becomes more tailored to this individuals’ goals. The healthy plate provides a foundation of what should be on a plate, but macro-nutrient distribution would be manipulated according to the individual’s needs. US Olympic Committee has made three fuel plates that targeted for the athlete’s training. Still not very specific because everyone is different but effective.

If you’re looking to make nutrition changes in your life, start with small modifications then gradually transition into a detailed plan.

By Jesse Rodriguez, RD, CSCS

 

If you’re interested to find out an individualized nutrition plan just for you, contact info@ruthlessperformance for our nutrition services.

 

 

Does Caffeine Have Any Effect On Resistance Exercise?

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Many gym-goers are looking for ways to get more work in during their training sessions. Some turn to pre-workout supplements while others may turn to steroid-related drugs. Although pre-workout supplements contain caffeine, it’s also filled with unnecessary and potentially dangerous substances.

Caffeine on resistance training has been long looked at with supportive research data on its effect. Caffeine’s major effect for training is that it reduces pain perception, potentially delaying fatigue during exercise.  Additionally, caffeine may also reduce RPE (rate of perceived exertion) which may extend duration and/or intensity of workouts.

Sources could come as either coffee or caffeine powder/pills. The most important information to know is that 3-6mg/kg may be the optimal range to see effects or a dose of approximately 200mg 1 hour before exercise. 2-3 cups of coffee may be the optimal dose; however, caffeine content depends on the type of coffee and if any espresso shots are added. Experiment with doses and types and find the right amount to see individualized results.

six white ceramic mugs

Anne, M. (2018, May 16). How Many Milligrams of Caffeine Are in a Cup of Coffee? Retrieved from https://www.livestrong.com/article/260763-how-many-milligrams-of-caffeine-are-in-a-cup-of-coffee/

Diego B. Souza, Michael Duncan, and Marcos D. Polito. Acute Caffeine Intake Improves Lower Body Resistance Exercise Performance with Blood Flow Restriction. International Journal of Sports Physiology and Performance 0 0:0, 1-22

Michael J. Duncan, Michelle Stanley, Natalie Parkhouse, Kathryn Cook, Mike Smith. Acute caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exercise. Eur J Sport Sci. 2013; 13(4): 392–399. Published online 2011 Dec 5. doi: 10.1080/17461391.2011.635811

Wolde, Tsedeke. (2014). Effects of caffeine on health and nutrition: A Review. 30.

By Jesse Rodriguez, RD, CSCS

How to Concurrently Enhance Cardiovascular Capacity and Target Proficiency for Bow Hunters

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Here in Pennsylvania we’re less than a month away from the official start of the statewide whitetail archery hunt. It’s at about this time that hunters will be desperately getting in their target practice with a bow that many have not touched since late archery season or even before the regular firearms season of last year’s hunt.

 

I don’t advocate for cramming in all of your out-of-season target work last-minute, however there are realities to this. But regardless of if you’ve been maintaining your skills with the bow or not, you can use this time more effectively to fine-tune your bow skills while simultaneously enhancing your physical capabilities and hunting endurance.

 

Many east-coast hunters will be locked-in to their tree stands for the months of September and October, but even this is not without physical struggle. Likewise, many big-game western hunters will quickly recognize the necessity of physical preparation for the hunt, as the terrain and elevation of the west can end your hunt—or even your life—without adequate preparation.

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Though your cardiovascular endurance may have quickly dissipated after the end of last-season’s hunt, it can return almost as quickly (this rapid degradation and development is unique to cardiovascular endurance, unlike the capacity of strength, which shows a much slower return of improvements as well as decrements).

 

Though not ideal, you still have time to become relatively prepared for the demands of the hunt.

 

And by doubling-up conditioning work with bow practice, this can be done in half the time, while allowing you to train with the bow in a fatigued state—as you may find yourself when faced with a deer, elk, or other game animal.

 

Here’s just one of the workouts we recommend to our hunters. The limit to this workout is that you need space, lots of empty space where you can safely target practice and run down range… Therefore, this only works on private property or empty public land…

 

To start, pick 3 distances that you’re most likely to shoot at, for me, with my fixed-pin set-up, I use 10, 20, and 30 yards. For my training, I also use an uphill with a medium grade.

 

Start by taking 10 warm-up shots at 10 yards, followed by 5 trips to the target while it sits at 10 yards. Each run should be progressively faster, starting with a brisk walk, ending with a sprint.

 

Do this yet again with a target at 20 yards… 10 shots, 5 trips.

 

Guess what you’re doing at 30 yards? Same thing. 10 shots, 5 trips.

 

As you become more accustomed to this, you can begin to add in more trips, up to 10 sprints at each target range. I don’t recommend running with the bow—some may view this as ‘sport-specific’ but can lead to more asymmetries than necessary.  The more variables, like running with the bow, that you add in, the more complicated the process becomes; we’re simply looking for getting you in-shape and target-ready in the most efficient means possible.

 

After you’ve built yourself up to 10 sprints and 10 shots at all three designated distances, scale back down to 5 trips, but now begin timing each sprint and recording rest. By improving your time on each sprint and maintaining or reducing rest, you’re improving your overall cardiorespiratory endurance across all three primary energy systems (30 yards is by no stretch of the imagination a feat of cardiovascular endurance, but the accumulation of fatigue over the course of all sprints will certainly have beneficial effects on glycolysis, respiratory, and cardiovascular function.

 

 

Want to learn more or improve your readiness for the hunt? Email us at info@RuthlessPerformance.com and ask about our Physical Preparation for Big Game Hunters Program.

Ruthless Performance Mavericks Program: A Sneak-Peak

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If you’re not familiar with the Ruthless Performance Mavericks Program, it’s something well-worth looking into as a primary or accessory strength & conditioning program. The program consists of 3-12 workouts per week (depending on season, goals, recovery status, etc.). Though the program is rooted in long-term strength gain, the Mavericks workouts also build up cardiovascular endurance, mental toughness, hypertrophy, and any and all other capacities one would hope to develop through a traditional workout regimen.

 

This is true to the extent that I’ve personally used the Mavericks program as the base for prepping for events across the athletic continuum; from a 65 mile cycling race spanning from Philly to Atlantic City to powerlifting meets. The program has also been the primary physical preparation tool for big-game hunters, swimmers, CrossFit athletes, and more.

 

Hierarchy of PerformanceThe program is so versatile because of the formative and fundamental role that a well-designed strength & conditioning program has on any athletic or performance-oriented endeavor. By building up such an encompassing portfolio of exercises, energy system capacities, movement proficiencies, and athleticism as a whole, individuals are easily able to transition from one skill or sport to the next, and do so at an extraordinarily high level.

 

The Ruthless Performance Mavericks Program differs from some of our other programs in that the workouts are the same from one individual to the next, only differing in load, intensity, and an individual’s overall athletic capabilities. Emphasis can be moved throughout the program as well. For example, a bodybuilder may take the accessory volume more seriously, while a powerlifter may focus more on the strength and primary exercises involved. In our Athletic Development programs, each program is individualized outside of the warm-up. Similarly, among personal training clients, every aspect is much more up to the goals of the individual. The Mavericks program is a cost-effective tool to build an encompassing base of athleticism and is great for individuals who may get bored of traditional or more predictable programing. This program is no better or worse, but if you think it may be right for you, reach out at RuthlessPerformance.com/contact to get started.

 

Today we’re going to show you our current main exercises and how they fit into the bigger picture of the Ruthless Performance Mavericks programming…

 

We’re seriously focused on some elements of training that we’ve largely neglected in the past. These elements are density, volume, and lactate threshold. These elements of programing are in most of our workout bouts, but rarely break into our ‘A1-A2’ sets (or to the unindoctrinated, this would be referred to as the main work).

 

Of our currently programed 7 workouts, 4 are comprised of heavy, high volume-strength work—these will be the focus of today’s post.

 

All of which are done 10×10, and as an ‘EMOM’ (every minute on the minute). The traditional lifts don’t always transition very well into this type of super high volume training and can be detrimental to long-term and short-term central nervous system function, this is why the exercise selection is slightly odd…

 

Day 1 – Front Squat – 10×10 – EMOM

Day 2 – Incline Barbell Press – 10×10 – EMOM

Day 3 – Rest/ Active Recovery/ Conditioning

Day 4 – Romanian Deadlift – 10×10 – EMOM

Day 5 – Overhead Press – 10×10 – EMOM

Day 6 – Rest/ Active Recovery/ Conditioning

Day 7 – Rest/ Skill Work

 

The primary work as listed above is not the entirety of the strength workouts. There is always accessory work which varries from day to day. The Front Squat Day, for example, may be followed by a circuit of 3 strength exercises, like Hamstring Curls, Contralateral KB RDLs, and Overhead Med Ball Slams. Then, either another 2-exercise circuit like calf raises and toes-to-bar, or a quick conditioner like Rower Repeats or a Stationary Bike Tabata…

 

Skill work varies from person to person, depending on their goals or upcoming seasons. For me, skill work currently consists of target work with the bow for the upcoming hunting season. Conditioning work consists of a combination of hill sprints, strongman work, long-distance steady-state cardio, rower, or cycling. Conditioning workouts are included with the Maverick’s program, but these tend to be only for individuals working specifically on the Maverick’s program.

 

For athletes competing in CrossFit, Powerlifting, Hunters, Cyclists, or Runners, their conditioning days and times are traditionally filled by their skill specific training or by the mandates of their coaches.

 

A 10×10 EMOM is by no means standard programing for the Maverick’s Training, but we recognize the need to maximize these capacities. For this four-week cycle, we are trying to maximize hypertrophy, tolerance for higher-volume strength work, as well as to back-off of CNS input before coming back with some higher-intensity conjugate style training.

 

Sign-up or learn more about the Ruthless Performance Maverick’s programing by emailing us at info@RuthlessPerformance.com

Featured Fitness Content: Volume 48

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View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Does Shaving Improve Swimming Performance? By Allan Phillips via Swimming Science

 

Weight Loss, Nutrition, and General Health

The 12 Most Effective Ways to Spark the Recovery Process By John Rusin

Are Nightshade Vegetables Bad for You? An Evidence-Based Look By Kimberly Yawitz via Diet vs. Disease

How Much Fish Oil Is Too Much? Via Strength Sensei

Carrageenan: Friend or Foe? By Nicole Spear via Strength Sensei

 

Strength Training, Powerlifting, and Bodybuilding

Breaking Down the Depth Jump By Nancy Newell

7 Exercises Lost to the ’80s By Skip Hill via EliteFTS

Everything Lateral Lunges By Erica Suter

 

Motivation, Business, and Success

A Quick and Dirty System for Goal Setting: A Done-For-You 60 Minute Workshop To Live An Intentional Life By Michael Keeler via Business for Unicorns

 

Physical Therapy, Alignment, and Injury Prevention

Posture By Vern Gambetta via HMMR Media

 

Research

Hyperoxia Improves Swimming Performance By G John Mullen via Swimming Science

 

Ruthless Performance Coaches’ Content

Ruthless Performance Guide to Mineral Supplementation By Jesse Rodriguez via Ruthless Performance

Internal Program Review: Collegiate Swimmer Off-Season Strength & Conditioning Program – Day 1 By John Matulevich via Ruthless Performance

Ruthless Performance Guide to Mineral Supplementation

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Previously, we talked about the importance and effect of vitamins in performance. We now move on to minerals. Fundamentally, minerals are broken into different categories based on their function; Major, Trace and Ultra-trace minerals. Despite the fact that minerals only contribute only about ~4% of total body weight, their functions are vital for cellular activity, energy metabolism, osmotic properties of body fluids and contribution to teeth and bones.

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This mineral supplement is a Ruthless Performance favorite and available for sale at Healthy Habits Natural Market in Orwigsburg, PA.

The major minerals include calcium, phosphorus, magnesium, potassium, sodium and chloride. Major minerals are found in greater amounts in the body requiring ~100mg/day by adults. Moreover, sodium, chloride, and potassium are the minerals that regulate electrolyte balance.

Trace minerals are called trace because they needed by small amounts in the body, less than 100mg/day. In addition, if amounts required are less than 1mg/day, they are called Ultra-trace minerals. Trace minerals include Iron, Zinc, Copper, Fluoride, and Manganese while Ultra-trace minerals include Selenium, Iodine, Molybdenum and Chromium.

*Note other Trace and Ultra-trace minerals will not be discussed because not much is known about the need for them by the body.

Discussed will be the most common minerals utilized in athletic performance. Minerals in the body act as cofactors which are need during metabolism and for other bodily functions such transport of molecules. Some minerals are useful during performance while the rest are needed for overall health, but make no mistake, their role in the body is crucial for all of us. The chart below outlines common minerals used for performance, and its major function, role, etc.

Mineral Chart

 

In summary, chromium and zinc are the two most important minerals in glucose metabolism therefore making these minerals essential in our diets, especially in athletes. Magnesium is of importance because of its function in protein and fatty acid synthesis and 300 other enzymatic reactions. However, too much intake of magnesium will decrease absorption of phosphorus, an essential mineral. The electrolytes are obviously crucial in athletic performance so adequate amounts must be consumed pre, during, and post-workouts. If you’re eating a well-balanced diet, then mineral supplementation may not be necessary but a waste of money. For example, like mentioned above, if you supplement with magnesium in large doses (>600mg) then absorption of phosphorus declines about 50%. Furthermore, your body may not absorb all the mineral content so it’s just gets urinated along with your money. Another example would be too much Zinc causing a deficiency in copper or iron, both important for our health. Eat a well-balanced diet and keep training hard.

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Gropper S. Sareen, Smith L. Jack, Carr P. Timothy. Advanced Nutrition and Human Metabolism. 7th Edition. 2016

 

By Jesse Rodriguez

Jesse’s focus and emphasis is on Sports Nutrition. He holds a bachelor’s degree in Nutritional Science with the addition of a CSCS certification from the NSCA. Jesse swam for the El Salvador National Team and competed at the international level. Jesse has worked at USC with the Strength and Conditioning program and UCLA as the lead intern for Sports Nutrition. He is currently a dietetic intern to complete requirements for the Registered Dietitian exam and obtain his professional license. During his free time, Jesse continues to strength train, Olympic lift, and stay up-to-date on the latest nutrition trends. Lastly, Jesse is a member of the Academy of Nutrition & Dietetics, National Strength and Conditioning Association, and Collegiate & Professional Sports Dietitians Association.

 

A Quick Guide to Hydration for Performance

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The weather is warming up which means dehydration sets in faster. Dehydration has major effects on the body such as electrolyte imbalances, cramping, headaches, and reduced athletic performance, potentially leading to heat stroke and even death. Dehydration varies widely amongst individuals based on their hydration status prior to training, practice gear body composition, type of training, and an individual’s heat acclimation.  Therefore, rehydration should be tailored to one’s specific hydration status either pre, during, or post-workout. If you’re feeling bold, here is a formula from the NSCA to determine your sweat rate:

 

  • Step 1. Weigh yourself naked before exercise (e.g., 180 lb).
  • Step 2. Exercise for 1 hour (drink normally during exercise but avoid eating) and track your fluid intake (e.g., 4 oz)
  • Step 3. Weigh yourself naked post-exercise (e.g., 178.5 lb).
  • Step 4. To calculate your sweat rate simply subtract your post-exercise weight from your pre-exercise weight then add the weight/volume of any fluids you consumed.

 

Example

180 lb (pre-exercise) – 178.5 lb (post-exercise) = 1.5 lb (sweat loss) + 4 oz (fluids consumed during exercise) (0.25 lb) = 1.75 lb of sweat lost per hour

 

Knowing your sweat loss can give you an idea how much water should be replaced but most importantly it can be indicator of heat acclimation. Training in hot environments can lead to adaptation thus potentially resulting in a decline in sweat loss. A simple and effective way to check to hydration status is by the color of urine. An easy way to remember is by distinguishing two colors; Apple juice color (urine) = dehydrated, Lemonade color (urine) = hydrated.

 

Here some general quick tips for proper hydration:

 

  • Before workout, check the color of urine. If dehydrated drink, until the color of Hydration Statusurine looks like lemonade.
  • If workouts are less than 1hr, water is sufficient. Recommendations are 3–8 oz. every 15–20 minutes (a gulp is about 1–2 oz.)
  • If workouts are more than 1hr, you should drink liquids with the combination of carbs + electrolytes, 3-8 oz. every 15-20 minutes.
    • Note: Fluids may vary depending on intensity of temperature, altitude, and/or humidity.
  • After workouts, weigh yourself and for every 1lb lost, rehydrate with 16-24 oz. of water.
  • More than a 2% weight loss post workout indicates dehydration so replenish soon.
  • Its key to make sure you are replacing not only water, but sodium from sweat loss.
  • Its recommended to rehydrate with a carb + electrolyte drink.
  • Continue to check hydration status with the color of your urine.

 

By Jesse Rodriguez

Jesse’s focus and emphasis is on Sports Nutrition. He holds a bachelor’s degree in Nutritional Science with the addition of a CSCS certification from the NSCA. Jesse swam for the El Salvador National Team and competed at the international level. Jesse has worked at USC with the Strength and Conditioning program and UCLA as the lead intern for Sports Nutrition. He is currently a dietetic intern to complete requirements for the Registered Dietitian exam and obtain his professional license. During his free time, Jesse continues to strength train, Olympic lift, and stay up-to-date on the latest nutrition trends. Lastly, Jesse is a member of the Academy of Nutrition & Dietetics, National Strength and Conditioning Association, and Collegiate & Professional Sports Dietitians Association.

Nina S. Stachenfeld, PhD. Assessing hydration in the laboratory and field. February 2013. http://www.gssiweb.org/en/sports-science-exchange/article/sse-111-assessing-hydration-in-the-laboratory-and-field#articleTopic_1
https://www.nsca.com/education/articles/trainer-tips/hydration/
https://www.hprc-online.org/articles/hydration-basics

Featured Fitness Content: Volume 47

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View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Use Olympic Weightlifting To Transform Strength Into Speed By Antonio Squillante via Breaking Muscle

Softball: 3 Things You Didn’t Know That Will Upgrade Your Warm-Ups By Nancy Newell

 

Weight Loss, Nutrition, and General Health

10 Proven Benefits of Green Tea  By Kris Gunnars via H

Brian St. Pierre on the Fundamentals of High-Performance Nutrition With Brian St. Pierre via Mike Robertson

Reversing the Low-Testosterone Lifestyle with Training & Nutrition By Mike Gorski via John Rusin

 

Strength Training, Powerlifting, and Bodybuilding

Bench Press Mobility By Zach Long

How To Weight The Foot During Deadlifts  By Harold Gibbons

 

Motivation, Business, and Success

How to Define Your Company’s Values and Make Them Stick By Michael Keeler

5 Reasons Why You Should Man Up and Start Taking Cold Showers By Ollie Coombes via Addicted 2 Success

 

Physical Therapy, Alignment, and Injury Prevention

Swimming Recovery: Why Aren’t You Foam Rolling? By G John Mullen via Swimming Science

 

Research

Histamine Intolerance: Everything You Need To Know Explained in Plain English By Joe Leech

 

Ruthless Performance Coaches’ Content

Adaptogens and Mushroom Supplementation for Wellness and Immune System Function By Jesse Rodriguez

Recipe: Mushroom Risotto By Jesse Rodriguez

Recipe: Mushroom Risotto

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**Editor’s Note: In a previous post, the various benefits of adding mushrooms to your diet was discussed. Find more here about what mushrooms can do for your immune, digestive, and cognitive function.**

 

Mushroom Risotto

Prep Time – 10 minutes. Cook Time – 25 minutes. Total Time – 35 minutes.

Vegetarian dish. Makes 6 servings.

mushroom dish

  • 1 lb Mushrooms
  • 3 tbsp choice of Parsley or Chives, chopped.
  • 2 Shallots, roughly diced
  • 6 cups Bone broth
  • 1 ½ cup Arborio rice
  • Black pepper to taste
  • ½ tsp Salt
  • ½ cup dry white wine
  • 4 tbsp Kerrygold Butter
  • Parmesan cheese to taste
  • 1 tbsp Kasandrinos Extra Virgin Olive Oil

 

Directions

  • In a saucepan, warm the broth over medium heat.
  • Heat a large cast-iron or non-stick skillet to high heat. Add mushrooms to dry skillet and stir as the mushrooms release their juices. Turn heat to medium-high and continue to stir until juice starts to be absorbed and mushrooms are browned.
  • Sprinkle with a dash of salt and continue cooking until the rest of the liquid is absorbed, about 1 minute. Remove mushrooms and set aside.
  • Reduce heat to medium and add 1 tablespoon olive oil.
  • Stir in the shallots. Cook about 1 minute or until shallots begin to soften. Add rice, stirring to coat with oil, about 2 minutes.
  • Pour in the wine, stirring constantly until the wine is fully absorbed.
  • Return heat to medium-high and using a mug or measuring cup add between ½-3/4 cup broth to the rice (I added ¾ cup), and stir until the broth is absorbed. Continue adding the hot broth one scoopful at a time, stirring continuously, making sure the liquid becomes absorbed before adding more broth. When you’ve got almost all the broth added, begin turning the heat down to medium if necessary. After about 20 minutes or so, the rice will be al dente.
  • Turn off the heat and stir in the mushrooms. Season with salt and pepper. (At this point, if you want a vegan meal, this is done and perfectly tasty.)
  • Add the butter, parsley or chives and parmesan.

 

By Jesse Rodriguez

Jesse’s focus and emphasis is on Sports Nutrition. He holds a bachelor’s degree in Nutritional Science with the addition of a CSCS certification from the NSCA. Jesse swam for the El Salvador National Team and competed at the international level. Jesse has worked at USC with the Strength and Conditioning program and UCLA as the lead intern for Sports Nutrition. He is currently a dietetic intern to complete requirements for the Registered Dietitian exam and obtain his professional license. During his free time, Jesse continues to strength train, Olympic lift, and stay up-to-date on the latest nutrition trends. Lastly, Jesse is a member of the Academy of Nutrition & Dietetics, National Strength and Conditioning Association, and Collegiate & Professional Sports Dietitians Association.