Nutrition for the Endurance Athlete - Race Basics by Dr. Tony Meade
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Dr. Tony Meade explores the basics behind race day and training nutrition for endurance the multisport athlete.
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Nutrition for the Endurance Athlete - Race Basics by Dr. Tony Meade
- 1. Basics of Race Day & Training Specific Fueling Dr Tony Meade Renew Health drtony@renewforhealth.com
- 2. • 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 drtony@renewforhealth.com
- 3. • 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 + Nonfluid (solid/gel/bar) fuels? 3. Non-fluid fuels? Dr Tony Meade Renew Health drtony@renewforhealth.com
- 4. • 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 drtony@renewforhealth.com
- 5. • 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 veryRenew Health little thought! Dr Tony Meade drtony@renewforhealth.com
- 6. • 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 drtony@renewforhealth.com
- 7. • 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 Dr Tony Meade Renew Health time. drtony@renewforhealth.com
- 8. 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” Dori Meade Renew Health Dr Tony drtony@renewforhealth.com
- 9. Bike Run • 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 1520 minutes after 30 minutes into bike and take 8 oz 30 minutes before T2 • Gu, bars, etc… • 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 Dr Tony Meade Renew Health twinge or stomach bloat drtony@renewforhealth.com
- 10. • 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 drtony@renewforhealth.com
- 11. • 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 drtony@renewforhealth.com
- 12. • 70.3: 175 lb 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 • 140.6: 175 lb Cals Fluid (oz) Cals Carb (g) Protein (g) Swim Portman Calculator Minutes 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 drtony@renewforhealth.com
- 13. • Science & physiology tends to favor small amounts of liquid fuel with the majority of fuel coming from nonliquid 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 drtony@renewforhealth.com
- 14. • 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 drtony@renewforhealth.com
- 15. Dr Tony Meade Renew Health drtony@renewforhealth.com
- 16. • 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 drtony@renewforhealth.com