Nov
23
Endurance Based Nutrition for cycling, triathlon and running
ByEndurance Based Nutrition
Training for endurance based events like triathlon, marathons and cycling requires a great deal of planning,experience and knowledge. In this video post I list in order of importance the nutritional factors starting with water, electrolytes, carbs and Branch Chain Amino Acid's ( BCAA's), probably endurance nutritions best kept secret.
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5 Comments
November 28th, 2009 at 5:48 pm
A big misconception with endurance athletes is that all their training is fueled by carbs. Not true, espcially at this phase of the season when alot of steady state “mileage” is the training focus. At this level of intensity, >50% of the fuel can be supplied by fat. Not just the fat under our skin, but a truck load of fat stored in the muscle called IMTG (intra muscular triglyerides). The more you use this fuel source, the more you spare carbohydrate, the less fatigue resulting in better training adaptations.
So a 60-70% carb diet at this time of the year may be hampering your performance. A 40-50% carb diet may be more beneficial with a 30-40% fat content. A book has been written on this subject called The Paleo Diet.
Would you support the above Matt ?
November 29th, 2009 at 10:32 am
Barry, that’s great information and I know you are a specialist in endurance sports nutrition yourself. It’s great to have some postive feedback in the midst of the carb crazed gang – who would have you drinking liquid sugar all day as an endurance athlete.
Bottom line is we have to try to make people healthy first and then perform better 2nd, the higher good fats, protein and insulin stabilisign effects of this diet are proven to assist numerous health problems as well as preventing them happening in the future.
Plus when you carb up a bit you’ll perform better than the carb burners as you’ll be able to rely on 2 sources of fuel not just one.
We’re releasing an endurance based series of articles very soon on the site…..
December 6th, 2009 at 5:12 pm
Matt,
This was a nice overview. I especially liked that you basically described our EFS drink, made up of three carbohydrates, all 5 electrolytes and amino acids glutamine and BCAA’s all in a 7% solution.
http://www.firstendurance.com/nutrition/control/product;jsessionid=3A9C210531C71AFC131CA25F81E63680.jvm1?category_id=PROMOTIONS&product_id=81894
December 6th, 2009 at 8:10 pm
Dude – we dont really dig plugs – but as you have plugged – send us some samples so we can see what’s really in your drink.
So many drinks have like 3g BCAA and a couple of glutamine which wont really touch the edge in terms of performance.
December 31st, 2009 at 5:27 pm
Hi Matt,
I was wondering if you have any time within your schedule that would allow me to enroll onto one of your consultation programmes?
I am not an elite athlete but am a regular gym goer (as my wife might polietly put it ) and have been so for about 2 years. I train on average 4/5 times a week. My goal is to train for triathlon, be fit and healthy with a lean muscular physique, and i think my training at this time reflects this ok.
My problem is i am finding it difficult to find the right balance nutritionally, to help me in my traning and daily life,( my work is very physical with early starts and longish days. ) to get the results i want in maintaining stamina and energy along with good muscular growth/repair.
I do train hard and am committed to my goal but could do with a little(big) help please.
I do hope that you feel you may be able to help me and leave my telephone number 07837897811, in the hope of a reply.
Regards
Steve