nutrition Archives - usatoday24

How the nutrition revolution has allowed human beings to lose two hours in the marathon

April 27, 2026 by usatoday24

“Today I had two slices of bread, honey and tea for breakfast” This was Sabastian Sawe’s brief response to the journalist who had answered what he had had for breakfast that morning. It wasn’t an elevator conversation. It was not pure curiosity among office colleagues before facing a day in front of the computer. Although the answer could very well have been the same. Sawe is not just anyone. Sawe is the fastest man on the planet when it comes to covering 42,195 meters. Sawe is, as of yesterday, the winner of the London Marathon, the recordman of distance and the first person to break down the mythical barrier of two hours in distance. A barrier that was considered unattainable just a handful of years ago. But to round off the accumulation of impossible things that were experienced yesterday in London, Sawe is not the only human to run at a sustained pace of 2’49″/km, repeating the effort up to 42 times and an agonizing and endless 195 metres. Yomif Kejelcha entered just 11 seconds later. Of course, he will have the more than deserved consolation of being the fastest debutant in the history of the distance. Jacob Kiplimo must have been astonished when he realized that the 120 minutes and 28 seconds it took him to cover that same distance had only been enough for him to be third when just two hours earlier they would have made him the new world record holder. All of them are the pure embodiment of a sport that has experienced a revolution in a handful of years. “Yomif didn’t have breakfast on race day,” Alfonso Beltrá, CEO of Holy mother. Beltrá is the founder of a Spanish sports nutrition company, which grew up in cycling but has pivoted to athletics. A few weeks ago, Beltrá himself defended on the Find Your Everest podcast that they were sure that they could be the ones to break the mythical barrier. High competition is the result of research and results that put the athlete in front of a challenge that ends up being decided by details. The differences are minimal and nutrition is what has ended up tipping the balance. A revolution to make the impossible possible Although neither Sawe nor Kejelcha ate a copious breakfast as the most undocumented logic dictates, neither of them stood at the starting line empty. Their stomachs were, but the important thing was that their glycogen stores were bursting with energy. “He doesn’t have breakfast at all on race day, we have a specific drink with 100 grams of carbohydrates that he finishes two hours before the race and another product that we will launch in three months. Then he warms up and six or seven minutes before leaving he drinks a gel with caffeine and 45 grams of carbohydrates,” Beltrán tells us about the Ethiopian athlete who ate 145 grams of carbohydrates before departure. “That’s why we skipped the kilometer five aid station, we couldn’t put in more,” he emphasizes. A very similar amount would have been handled by Sawe’s team. The Kenyan athlete took, in addition to the two slices of bread with honey, a Drink Mix 320 by Maurtena company that has revolutionized sports nutrition in recent years. This is equivalent to 80 grams of carbohydrates and added a Gel 100 that provides another 25 grams of carbohydrates. The total sum between energy drinks, gel and breakfast adds up to about 140-150 grams like Kejelcha. It is a figure similar to taking 200 grams of pasta before running. And then, the performance began. Kejelcha uses Santamadre gels diluted in the appropriate proportion of water to take them with bottles and facilitate ingestion. Sawe, for her part, opted for Maurten’s Drink Mix 160 drink at the first three aid stations (kilometers 5, 10 and 15). In the fourth (km 20) take a little less drink, about 130 ml, but take a gel with caffeine. And from here, at kilometers 25, 30, 35 and 40, 130 ml is prescribed but of the Drink Mix 320, which has a greater carbohydrate load. It is believed, however, that a drum fell. In total, Sawe’s intake remained at about 115 g/h of carbohydrates. Sabastian Sawe race protocol. Click on the image to go to the original post. The figure is very high and unthinkable just a few years ago. And, despite this, it pales in comparison to what was planned for Kejelcha. From Santamadre they explain to us that the final objective was to move around 140 gr/h of carbohydrates in this case. “It’s about keeping your deposits full for as long as possible, being aware that you will always be in deficit, losing more than you earn,” says Beltrá. In this case, they do confirm that the athlete had problems at kilometers 25 and 35, where he lost the bottles. “That coincides with the decline that they experienced at kilometer 41″, laments the CEO of Santamadre who, he emphasizes, for them a debut like this shows that “we don’t know their ceiling. When he arrived he was upset for losing the race, he asked us for forgiveness for losing the two bottles… he wasn’t aware of what he had done, nor did he know it when he hugged me at the finish line.” In this case, Kejelcha used Santamadre gels diluted in water. The limit is set, according to the Spanish company, by the athlete’s own stomach. “The protocol has to be personalized. We have controlled all the variables since we started working together, all meals, rest, body temperature, glycemic peaks… the nutritional strategy was studied to take into account the glycemic index of each moment,” Beltrá explains to us. Kejelcha was, in fact, the only athlete among the first finishers to use a different brand than Maurten. This brand revolutionized athletics with the sponsorship of Eliud Kipchoge and has been the leader in recent years thanks to its famous Hydrogel. With this gel, the brand managed to encapsulate … Read more

nutrition remains unclear and we continue to improvise

November 23, 2025 by usatoday24

In the new Frankenstein of Guillermo del Toro there is a silent detail that is repeated: Victor Frankenstein—played by Oscar Isaac—drinks milk. As a child, as an adult, at family dinners, even at a solemn moment when you are presented with a bottle of milk as if it were wine. In Gothic language, this gesture symbolizes innocence, purity, duality. But beyond the metaphor, something draws attention: that silent debate that touches our daily lives. Victor drinks milk without hesitation. Us, not so much. Whole? Semi? Skimmed? Because, unlike in movies, in the real world not even science is clear about what milk we should be drinking. Welcome to the dairy maze. An everyday food in an impossible debate. The debate is not trivial. We are talking about a food that is consumed daily, that is part of official recommendations, that is linked to cardiovascular risk and that even enters school programs. If one reviews the most cited studies, the sensation is peculiar: it is as if science described three parallel realities about the same food. In a recent large Norwegian study Those who drank more whole milk had a 7% higher risk of dying from cardiovascular disease. However, another study, published in Science Direct within the CARDIA studyfound just the opposite: those who drank more whole milk had a 24% lower risk of arterial calcification, an early marker of coronary heart disease. Yes, one study says “more risk” and another says “less risk.” It is not a typo. The confusion continues. A 2016 clinical trial showed that a blood pressure-lowering diet worked just as well using full-fat dairy as it did with low-fat dairy. And the studies on weight do not provide clarity either: the 2020 meta-studies, together with previous studies, agree that whole milk It is not more fattening than the skimmed one, despite having more calories. In fact, the Framingham Heart Study, published in Nature, relate greater dairy consumption —including yogurt—with less weight gain and long-term waist. So what are we left with? The magic—and misleading—word: “neutral.” Into this chaos comes Harvard to launch another narrative twist. According to its researchers, dairy products appear to be “neutral” for cardiovascular health. That is, they do not increase the risk of heart attack or stroke, but they do not reduce it either, when compared to the average diet. Now, Harvard adds a key nuance: “neutral” does not mean “healthy.” It only indicates that dairy products are as unhealthy as the rest of the common foods in the Western diet, such as refined cereals, soft drinks or processed meats. If instead of comparing them with these, we compare them with vegetable proteins (nuts, soy, legumes), the balance clearly leans towards the vegetable options, with less cardiovascular risk and lower mortality. So the scientific picture, for now, is anything but clear. Why so much contradiction? The mess is not accidental. Science does not contradict itself for the sake of it; It does this because the studies measure different things and compare foods that are not equivalent. For example, both in harvard as Washington Post They explain that many studies that conclude that dairy products are “neutral” compare them with very unhealthy foods: sugary soft drinks, processed meats, products with refined flour… It is easy to “look healthy” when the rival is an industrial sausage. But if the rival is nuts or soybeans, the results change radically. Another factor is the call dairy matrix. Cheese, for example, has saturated fats, yes, but also bacteria, proteins, vitamins and polar lipids that can modify how the body absorbs that fat. Whole milk contains compounds whose function we still don’t fully understand: some studies suggest that they may reduce inflammation or decrease intestinal absorption of cholesterol. This complexity means that the same nutrient—saturated fat—does not behave the same in dairy products as it does in meat. In addition, the genetic variant must be taken into account. The ability to digest lactose varies depending on the population. In northern Europe only 5% are intolerant; in Asia, up to 95% are. This implies that the same food can have very different digestive, metabolic and inflammatory effects depending on the person. One last detail of nothing. Most studies are observational, not experimental. That is, they detect associations, not causes. If people who drink skim milk usually do so because they want to control their weight, their level of exercise, their overall diet, or their risk factors also influence the results. And vice versa. Sometimes, more than studying milk, what is studied is the lifestyle of those who drink it. This battle is the milk. In Spain there is also a small shift taking place. After decades in which skimmed milk was the almost mandatory option for anyone who wanted to “take care of themselves”, whole milk has begun to regain prestige. Nutritionists and disseminators they have been pointing out for months something that was previously overlooked: that dairy fat not only provides flavor, but also satiety and fat-soluble vitamins such as A and D, which are lost when the fat is eliminated and then attempted to be reintroduced artificially. As explained by nutritionists cited by Infosalus“whole milk retains all its properties,” while skimmed milk may be more difficult to digest for some people. At the same time, the skim deflates. One could talk about “end of caloric fundamentalism”: that stage when we thought that removing fat was always synonymous with health. Experts now warn that reducing fat does not always compensate if, in return, we lose satiety or end up adding other more caloric or sugary foods to “fill” hunger. Not everything comes from the cow. Meanwhile, plant-based drinks continue their rise, but with important nuances. Mayo Clinic remember that most They have less protein, may include added sugars and, unless fortified, do not match the calcium naturally present in cow’s milk. Soy is the only one that comes close nutritionally, but even so, calcium absorption is lower due to the presence of phytates. Taken together, all sources … Read more

For centuries, olive leaves were used to feed cattle. Now some grenadines want our nutrition to revolutionize

March 10, 2025 by usatoday24

How much is an olive leaf? Here is a question that probably has not done many people in the world and the truth is that it has not been asked for a good reason: because it is almost nothing. In fact, historically no more than as food complement to cattle has been used. Changing that it is gerund. Everything else is A field paid to pseudoscience. That is precisely what you want to change The people of the Biorevaleaf operational groupa group of researchers from Granada obsessed in “fully revalue the olive leaf as a source of phytochemicals and nutrients with bioactive character.” That is, obsessed with the idea of converting that “by -product” into an essential piece to extract functional ingredients in food and enriched oils. But is it really for something? On paper, it serves a lot: the olive leaf is rich in fiber, proteins and Other “phenolic compounds such as hydroxytitus, tyrosol, aglicone, oleaceine and oleocantal, “oleuropein.” What begins to tell us research is that allow reducing oxidative damage And, by extension, many of the diseases that arise with age. The first step would be to introduce all these bioactive components in olive oil (creating a whole new generation of enriched producer). But the second would go further and bring those compounds beyond, throughout the food chain. And how do you want to do it? That, without a doubt, is the most interesting part. It is under study, but Cidaf, the University of Granada, the Oleícola company Torres Morente and Agrifood Cooperativas de Granada They are trying of implementing fermentation processes and ecosstable extraction techniques. Spain in front of the future of the olive grove. In the early 90s, Spain and Italy They disputedhand in hand, the throne of the first world producing country of olive oil. This year, for the first time, Türkiye has surpassed the transalpine peninsula and has become the second great international producer. It is no accident. In the last 30 years and while the world produces twice as much oil that then, Italy first stagnated and then began to decline. Today, Italian olivers cannot produce even half of what the country consumes. Figures. According to the Italiaolivicola Studies Center In 2024, half of 1.1 million hectares of olive trees in the country are in the process of abandonment. 200,000 hectares are in a state of total abandonment and more than 300,000 are managed with “purely maintenance practices.” It is a slow agony that Spain tries to dodge. But it is not easy. The productive bands They put producers in a complex balance that threatens to denaturalize the entire industrial sector. It is not an exaggeration: one of the great paradoxes of Spanish olive oil is that, despite growing 15% a year, More than 500 oil mill will close In the next decade. Initiatives like this leaf or as those that are coming doing with the olive bonethey want to solve this by carrying the olive tree: today, the oil mills (and the rest of agri -food industries) are one of the few industrial structures that articulate empty Spain. If we lose them, the rest of the social framework will suffer a lot. Image | Nazar Hrabovyi | Bee Naturalles In Xataka | Spain faces its greatest agricultural challenge of the century: turn 1,901,529 hectares of olive grove before it is late

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