In my most recent post I asked if there was a better solution to building fitness than just adding more volume. In that article I suggested 4 ways you might be able to achieve this one of which was nutrition. Most of the endurance athletes I speak with feel that their nutrition is good to very good. What about you?
Many athletes could improve not just what they eat, but also how and when they eat, especially if they are training for triathlons, ultramarathons, or any other events requiring upwards of six hours of training each week.
As an athlete, your nutrition should help you:
- perform
- recover
- achieve and maintain the body composition/weight that’s optimal for your sport
Below are the key areas where most athletes could improve.
1. Meal Timing
High-intensity training sessions primarily use glycogen as fuel. If you often find yourself unable to hit your targets during HIIT workouts, poor meal timing might be the culprit. This is especially common for athletes training immediately after work.
Suggestions:
- Pre-workout: Try a small snack containing carbs and some protein 60–90 minutes before your session. See if this improves your performance.
- Post-workout: Similarly, consuming a snack with carbs and protein 60–90 minutes post-workout may enhance recovery.
2. Upgrade Your Food Quality
Eating higher-quality foods can make a significant difference. For example:
- Instead of a supermarket sourdough bloomer, try finding a local bakery that uses traditional ingredients.
- Swap standard Greek-style yogurt for authentic Greek yogurt.
- Replace white rice or pasta with quinoa.
- Switch out breakfast cereals for porridge made with jumbo oat flakes.
3. Reduce Refined Sugars & Ultra-Processed Foods
Many athletes justify eating anything they want due to their high training volumes. While it’s true that calorie-dense foods are sometimes necessary, relying too heavily on refined sugars and ultra-processed foods can negatively impact long-term health.
Quick Wins:
- Focus on nutrient-dense, whole foods for better overall health and recovery.
- Save ultra-processed options for occasional treats rather than staples.
4. Plan and Prepare Your Meals
If you don’t have the right food available, you’re more likely to settle for less optimal options.
Strategy:
- Look at your training and work schedule for the week ahead.
- Use this plan to create a shopping list and prepare meals in advance for busy days. For instance, if you’re heading to the gym or track straight from work, ensure you’ve packed a pre-workout snack and a post-workout recovery meal.
5. Protein Intake
Protein is crucial for recovery and performance. Here are some key points:
- Amount: The International Society of Sports Nutrition recommends 1.4–2.0 g/kg of body weight daily for athletes. For example, a 75 kg athlete needs 105–150 g of protein per day.
- Distribution: Spread your protein intake relatively evenly throughout the day. Aim for 0.4–0.6 g/kg per meal to ensure your body can utilize it effectively.
- Aging Athletes: As we age, our bodies become less efficient at utilizing protein. Older athletes (especially women over 65) may benefit from consuming over 2.0 g/kg of body weight daily to slow muscle loss and maintain functionality. Lean mass (muscle and bone) is vital for longevity and quality of life.
Final Thoughts: Small adjustments in meal timing, food quality, and protein intake can significantly impact your performance and recovery. Combine these strategies with proper planning to ensure you’re fueling your body effectively for both training and life. Remember, nutrition is as much a part of your athletic journey as the training itself.
Here's a question for you: Are you eating enough protein to meet your athletic goals? Feel free to post your thoughts on my Facebook page.
|
|
I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance.
Simon
|
Please check out these podcasts and articles
PODCAST: Understanding Lactate and the Norwegian Method with Dr Sam Shepherd
In today’s episode I’m joined by Dr. Sam Shepherd, Head of Sports Science at Precision Fuel and Hydration, and a leading expert on lactate. Together, we dive into the fascinating world of lactate, training zones, and the cutting-edge Norwegian Method often associated with elite triathletes like Gustav Iden and Kristian Blummenfelt.
We wrap up by exploring the Norwegian Method - a high-volume, high-intensity training approach that emphasizes frequent threshold training and precise lactate testing to fine-tune performance. While it may seem like a modern innovation, the principles behind it have been around for decades. In fact, my own journey with lactate began in 1987, and it’s amazing to see how today’s tools bring more precision to what was practiced back then.
|
|
ARTICLE: Am I still an athlete if I don't have races on the calendar?
I get asked this question regularly by athletes. In fact, some find it as stressful to have an empty calendar as they do a big race looming.
2025 races are already starting to appear on the calendar, and you may be one of those folks stressing about which race to enter, so I’m going to offer up an alternative.
|