IRONMATE SPORTS NUTRITION

Truths & Myths about sports nutrition.

Athletes who fail to eat a replacement meal then every 2 hours after that before bed time will have lower liver glycogen levels the next day –True

Should I always rely on carbohydrates when I exercise? False

No you should sometimes 1-2 a week train on your own or easy below 70% heart rate and learn to use up fats

How much carbs should I have?

Consume 1.5g of carbohydrates for every 1 kilo of body weight-True

75kg athlete needs 112 grams. True

What happens if an athlete drops their sports fuel (bar or sports drink) their body cannot cope because it has always relied on energy intake during exercise? True

Never go low on carbs during exercise if you will then be in a place with lots of people (shopping schools airports etc) . True – Your immune systems can be lower from exercise and reduced nutrition so practise lower carb intake on days that this is less likely to happen.

The more I eat the night before the longer I go before I hit the wall – False

A correct taper and finishing eating 12 hours the night before the following breakfast will give you the most calories – True

If you have a good sports nutrition strategy then you will achieve the best in your race – False

Sometimes you need to reduce the amount of food during a long run or bike so the body learns what is like to be low on energy. The body over compensates rather than just rely on food every time during exercise. True

Sports nutrition

Why?

To maintain the blood glucose concentration and body fluid levels to maintain hydration and avoid dehydration. True

6-10 % sports drinks between 35g and 80g depending on body size intensity etc is what is required per hour on the bike. True

Isn’t alcohol and sugar quick energy because I feel good after. False

Alcohol & Sugar have no nutrients Alcohol should not be consumed before or during exercise

I am always hungry? False

Don’t confuse tired sensations with being hungry they are not the same.

Just drinking water will make me stronger?

Once a week is fine but those in heavy training it is not advisable. It can also lower your immune system. True

Those limited to training can get the improvements by only drinking weak sports drinks 3% or water and training much slower to use up fats for fuel. True

Without correct carbohydrate feeding before and during blood glucose levels will decline. True

Post exercise recovery protocol

Speeds up recovery when the body is most ready and able to absorb and store nutrition in the muscles and liver. True

What & When

1.5g of carbs for every kilo of body weight. For example

60kg athlete 90g of carbohydrate / 65kg athlete 97.5g of carbs 70kg athlete 105 grams  of carbs & 75kg athlete should have 112.5 g of carbs.

This should be consumed within 30 minutes then every 2 hours after 0.5g of carbs per kilo of body weight

2 hours later consume the following

60kg athlete 30g of carbohydrate / 65kg athlete 32.5g of carbs 70kg athlete 35 grams  of carbs  75kg athlete should consume 37.5 g of carbs.

To further increase muscle glycogen storage repeat this every 20-30 minutes.

This is particularly important for the athletes who train more than once a day.

A 4 to 1 ratio of carbohydrate to protein after exercise speeds up recovery. Unknown.

I have not seen any scientific evidence to prove this either way.

Daily training

If you train once twice or even three times a day then it is necessary to maintain regular calorie intake.

Hunger pains

Occasionally wait for hunger pains before eating.

Few people in the western society go hungry sugar levels may drop from not eating on a regular basis (habit) but this is not the same as going hungry.

Benefits from reduced calories while training.

While it is beneficial to experience low energy from reduced calories this style of nutrition should not be practised more than twice per week.

The body can over compensate and learn to experience these dips in energy level but during times of mental stress lack of sleep little calorie intake for multi sport or multiple daily trainers should be avoided at all costs.

You may also need to increase water intake during the ride to be able to improve using fats for fuel.

Calories during a cycle ride

Having carbohydrates during a cycle ride will replace depleted glycogen reserves which may be getting gradually lower and lower each day from training.

A 90 minute to 2 hour ride

A good breakfast within 90 minutes of starting your ride will be enough. Just ride with an electrolyte or 3-6% sports drink without any foods (Bananas Sports bars-sandwich)

How do I know?

I have successfully finished over 400 triathlons including 30 iron distance Triathlons 2 x double Iron distance and 1 x Triple Iron distance.

I have spoken to many elite professional triathletes who also believe the same.

To date I have not found any evidence to prove mine and others experiences to be incorrect.

Summary

Variety foods is your key to a long healthy life.

Change you’re eating habits during exercise otherwise during a competition when you don’t eat as normal your body soon becomes quickly fatigued.

Trained triathletes and endurance athletes need to improve their ability to metabolise intramuscular fat during exercise. This can be achieved by once a week reducing carbohydrates during easy training sessions but replacing it straight afterwards.

Mistakes to avoid

Reduced calories during exercise.

This type of diet should not be to lose weight. The secret is to eat more when not training.

If you lower your immune system due to low calories you can risk being ill for many weeks if not months. A lack of consistent training and being unable to string together

Timing of nutrition is vital for peak performance.

Athletes who have been world class on low amounts of calories during training.

Sarah Coope finished 5th in the Hawaii Ironman only eating 2 bananas during the bike ride

Siegi Ferstl gets most of his nutrition from drinks and eats very little during training 25-35 hours of training a week as a professional triathlete.

Siegi Ferstl is a friend of Mark and has an Ironman best time of 8:07:00.

He has been German Long distance Triathlon champion many times & 5th in ironman Langkawi

http://www.siegiferstl.de/news.htm