nutrition for the endurance athlete - race basics by dr. tony meade
DESCRIPTION
Dr. Tony Meade explores the basics behind race day and training nutrition for endurance the multisport athlete.TRANSCRIPT
• 1. Training
• 2. Rest/Recovery
• 3. Nutrition• Fueling before & during training/races
• Recovery nutrition
• Daily nutrition habits
The only way to maximize and improve performance is to have a strategy and plan that has been tested
and proven to work specifically for you!
Dr Tony Meade Renew Health
• The goal is to give you a guideline so you can fuel & hydrate at a pace that keeps you feeling good & allows
you to maintain your desired pace throughout the event.
• Train to race:• Practice race day nutrition
• Work out the bugs/kinks, experience the what if’s
• Gain confidence in your nutrition plan
• 3 Possible options: 1. Fluid only fuel? 2. Fluid + Non-fluid (solid/gel/bar) fuels? 3. Non-fluid fuels?
Dr Tony Meade Renew Health
• Make it work for you:• Taste
• GI Distress
• Find a back-up/alternate
• Time of the day
• It’s about two things: Flexibility & Individuality
• Repetition, experience, trial & error.Dr Tony Meade Renew Health
• Natural instincts vs. Pre-planned out specific schedule?• Personal experience & individuality is better than a cookie cutter
approach from a generic coaching session, internet or magazine article
• Typical starting point: Aim for 20-24 0z fluid/hr, 200-400 cals/hr. Heavy sweaters can consume as much as 30-36 oz/hr
• Begin by starting fueling in 20 minute intervals and modify accordingly
• Then you can specifically cater to your individual response during training so when race day comes you’ll fuel at paces used during training and be 100% comfortable. It’ll be 100% routine and require very little thought!
Dr Tony Meade Renew Health
• 16-24 oz water 1 hour prior to training, more if first thing in morning. I suggest coconut water as well.
• Workouts > 90 minutes: General guideline to eat ½ body weight in carbs every hour prior to workouts. Example: 175 lb man eats 85-90 g carbs every hour prior. 340-360 cals
Dr Tony Meade Renew Health
• Do I need protein during a Triathlon? • It depends on the distance of the race and you personal
experience during training.• If you aren’t recovering quickly, chronically fatigued, or you
muscles loose strength (bonk every long workout) during training you need to supplement some protein.
• Typically recommended to consume 1/8 g per lb body weight or 10-20% of calories consumed.
• Do I need salt tablets?• Again, it depends on personal experience. Some people
will, some people won’t. Typically an excessive sweater will need some additonal electrolytes than what’s in the sports drink.
• But make sure you drink proper amounts of liquid with the tablet. I personally add an electrolyte supplement to my bottles most of the time. Dr Tony Meade Renew Health
Pre-Race (IM)
• 3 hours prior to race 1000-1500 Calories, 100-180 g carbs
• Ex: 2 C Apple Sauce, 1 scoop protein, banana, sports drink
• Scale down some for ½ IM (50-60%), 500-800 cals
• Olympic: 300-500 cals 1-3 hours prior
Swim
• Don’t swallow, Don’t eat the fish
• “Just keep swimming, just keep swimming” DoriDr Tony Meade Renew Health
Bike
• 50-100 g carbs/Hr• Na: 8 mg/g carb, 1000
mg/Hr• 4:1 Carb:Protein ratio• Ex: 75 g “fuel”/Hr =
10 g protein, 65 g carbs = 300 cals/Hr
• Fuel/drink every 15-20 minutes after 30 minutes into bike and take 8 oz 30 minutes before T2
• Gu, bars, etc…
Run
• ½ of Bike consumption• 100-200 cals/hr –
gu, drinks, bars, etc…
General Nutrition advice: • 10 oz H20/hr in addition to “fuel”
drink, 20-30 oz/hr w/ increased heat
• Sports drinks over H20, they contain carbs, protein, and electrolytes (or you add them)
• No HFCS (High Fructose Corn Syrup)
• Na 200 mg capsule if feel muscle twinge or stomach bloatDr Tony Meade Renew Health
• For workouts > 90 minutes I suggest ½ -1/3 g carb per lb body weight and 1/8 g protein per lb body weight.
• Aim to fuel at 30 minute intervals to decrease GI stress and make things easy. Hydrate (water) typically at 20 minute intervals
• Example: 175 lb person, 60-90 g carbs, 20 g protein/hr. 320-360 carb cals/hr, 80 protein cals/hr. 320-400 cals/ hr during race of long rides/runs
Dr Tony Meade Renew Health
• 20-40 g protein within 30 minutes
• 2-4x carbs:Protein
• Anti-oxidants
• Vitamins
• Minerals
• Healthy Fats
• ½ - 1/3 g crab + 1/8 g protein/lb body weight = 320-400 cals for 175 lb
person
Dr Tony Meade Renew Health
• 70.3: 175 lb
• 140.6: 175 lb
Portman Calculator
Minutes Cals Fluid (oz) Cals Carb (g) Protein (g)
Swim 35 430 0 0 0 0
Bike 180 3,339 67 667 133 33
Run 120 1,588 19 191 28 10
5,357 86 oz 857 171 g 43 g
Minutes Cals Fluid (oz) Cals Carb (g) Protein (g)
Swim 80 982 0 0 0 0
Bike 360 6,678 135 1,354 271 68
Run 270 3,217 39 386 77 19
10,876 174 oz 1,740 348 g 87 g
Dr Tony Meade Renew Health
• Science & physiology tends to favor small amounts of liquid fuel with the majority of fuel coming from non-liquid forms.• Bars, gu, bananas, etc…
• Physiology is somewhat individualized due to different gut profiles and gut health. As well as routine and adaptation to nutrition you use. • What it really comes down to is trial & error and switching
things up to see how your body responds during training so come race day you know you’ve perfected your nutrition.
Dr Tony Meade Renew Health
• Write down your nutrition• Keep a log/journal of what you consumed
• How many ounces water, “fuel”, bars, gels, bananas, etc…
• Be specific with each exercise, especially when you brick
• It will guide your future workouts & races and will lead you to better performance
• If you want to get your nutrition right you’re going to have to experiment and keep track of it. Once you do, you’ll see a whole new level of performance and recovery.
Dr Tony Meade Renew Health
• Individualized Nutritional plans/counseling
• Nutritional analysis
• Food Sensitivity Testing, Oxidative Stress Profiles, Adrenal Stress Test
• Nutrient Deficiency Testing
• GI health testing
Dr Tony Meade Renew Health