Coach Al Lyman, CSCS, FMS, HKC
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Optimal Training (and Daily) NutritionFebruary 7, 2013
Optimize Our Daily Eating • What Are Our Goals?• Is Your Present Strategy Working? • Fat Burning: What Is It All About?
Optimize Our Fueling• Nutrition Periodization: Off/ Pre-season / In-season Philosophy• Off Season Guidelines • Daily Carbohydrate Guidelines: Off-Pre-In Season
The Magic “4” • Critical Daily Strategies• Tips For Successful Daily Eating• Primary Objectives• Common Pitfalls of Endurance Athletes
Fueling During Training• General guidelines
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Our Goals For This Evening:
Plenty of energy for our daily life and for training Excellent health and longevity: age gracefully
Improve and adapt to training: get better
Have excellent endurance: go farther, longer To be leaner
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
What Are Our Goals?
Do you feel good and have adequate energy for your daily training and activities?
Are you able to execute high quality and / or highly intense training sessions?
Are you adapting to your training as you expect?
Do you experience rapid recovery from training?
Do you have excess body fat that is holding you back from performing at your best?
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Is Your Present Strategy Working?
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
If your goal is to lose BODY FAT, you must ask:
Why do you have more than you want?
Is Your Present Strategy Working?
Nutritional stress: junk foodLess than optimal fat burning mechanisms
• Meal timing and food choices• How do we fuel for training?• The role of Insulin: the “master” hormone
How do we optimize our use of fat as a source of fuel during exercise?
Minimize “bad” stress Insulin (the glycemic Index) and meal timing
• 3 hour “window” Adequate daily “good” fat consumption
• Omega 3’s from fatty fish, nuts Adequate calorie and carbohydrate consumption Train long
• Exhausting slow twitch fibers, glycogen stores
Summary: The relationship of ALL of these determines fat burning potential
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Fat Burning: What’s It All About?
Good and “bad” stressCultivate the good – eliminate the bad
What Is nutritional stress?
The stress to your entire body caused by eating• Refined processed foods• Not eating nutrient dense foods
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
The Fire In Our Lives: STRESS
Reducing Nutritional Stress
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Insulin: The “Master” Hormone
Greater resistance to it (type 2 diabetes)
Converts protein, glucose, and dietary fat - to stored body fat.
Removes fat from the blood and transports it into fat cells.
Encourages the body to burn carbs (sugar) for energy instead of stored fat.
What are the effects of excess insulin?
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Insulin: The Master Hormone
Inhibits the release and utilization of body fat for energy.
Leads to the conversion and storage of excess glucose (sugar) as fat.
Results in lower levels of endurance and stamina; premature fatigue when training
What are the effects of elevated insulin?
glycogen stores (muscles and liver) and blood glucose
body fat stores
energy for daily activities and training
recovery and adaptation to training
Insulin – Meal Timing – Glycogen Saturation
To maximize fat burning, its not what you eat but the relationship of what you eat, AND the hormonal response to it that matters most.
TEAM Pursuit Athletic Performance
Training Adaptation & Fat Burning
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Optimize Our Fueling: “Periodization”
What is our philosophy?
• Periodize (move through cycles based upon our focus) our eating and fueling as we do our training
• Develop a different strategy depending upon the time of year and the focus of training
Do not eat or fuel prior to morning training sessions Progress this “skill” (your ability to burn fat as a fuel)
progressively over time…• Begin by not fueling for any session lasting up
to 90minutes • Progress up to 3 hours • Beyond 3 hours, fueling is an option• Always CARRY fuel with you, in case you
need it for any reason (bonking!)• Make your routine choices “clean” and whole
food based when possible
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Guidelines For The Off-Season
PRE-season philosophy
Start to transition to occasional “practice” for in-season fueling strategies
Consider cumulative effect of increasing training loads, as a factor in determining choice to fuel, or not
Find out what works for you! Develop a strategy to…• Optimize body composition • Daily energy levels • Overall adaptation to training
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Optimize Our Fueling
IN-season philosophy
Use race-specific training sessions to “practice” and refine your fueling strategy
Every training session provides an opportunity to experiment and “practice”
During longer and/or “race-specific” training, fuel as you plan to on race day
Other than those specific sessions, take care to routine fuel well and appropriately, to support your recovery and adaptation to training
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Optimize Our Fueling
1. Take your body weight and multiply it by 2.5 to get the minimum amount of carbs (in grams) you need per day. (Example: 140 X 2.5 = 350gms per day).
2. Take that number and multiply it by 4 to determine how many calories of carbs you need per day (minimum). (Example: 350 X 4 = 1400 calories per day).
This applies during any lower volume phase of training or what is a “general” training period.
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Guidelines for Daily Eating:
Carbohydrate In The Off-Season
Source: Jason Gootman, Tri-Hard Endurance Sports
Use the same math, but change the initial factor depending upon total training volume and goal race training.
1. For Olympic distance peak, take your body weight and multiply it by 2.75
2. For Half Iron distance peak, 3.03. For Iron distance peak, 3.25
This applies during any lower volume phase of training or what is a “general” training period.
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Guidelines for Daily Eating:
Carbohydrate In The Pre & In-Season
Source: Jason Gootman, Tri-Hard Endurance Sports
Treat the root cause: STRESS in all of its forms• Poor food choices, dieting, stimulants
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
4 Tips For Successful Daily Eating
Majority of Food Choices: Nutrient Dense• Eliminate process foods• Nutrient counting, not calorie counting
Limit intake of sugar to during and right AFTER training, “most” of the time.• Glycemic Index
King-Queen-Pauper• On “most” days, aim to taper calorie and carbohydrate intake
during the course of the day
1. Don’t forget to eat! (3 squares plus snacks)
2. Taper calorie and carbohydrate intake through the day• King/Queen/Pauper• Biggest carbohydrate “meal” should be the one right after your
most important or longest training session of the day
3. After training re-fueling is KING• 30minute window: glycogen synthase • Carbs > protein > fat
4. Avoid eating 3 hours prior to going to sleep
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
4 Critical Daily Strategies
1. To learn how to be a better “fat burner”• Get leaner, go farther
2. To be sure to consume adequate CHO each day to ensure glycogen saturation• Maintain energy levels, better adaptation to training
3. To get the majority of your calories from nutrient rich “real” food• Maintain good health
4. To eat the appropriate foods at the appropriate times of day to support maximum fat burning• See #1
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
4 Primary Objectives
1. Inadequate calories (and/or not the optimal makeup of calories) in the “after” training time period
2. Day-time fasting to lose “weight”:
Can lead to late night binging, (“back loaded” daily eating), poor adaptation to training, low energy, higher body fat %
3. Too much simple sugar or processed foods in the diet, especially at the worst times of day
4. Inadequate daily “good fats” consumption
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
4 Common Pitfalls of Endurance Athletes
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
Water: 0.5 ounces per pound of body weight
Drink water throughout the day, every day, to ensure optimal chronic hydration
TEAM Pursuit Athletic Performance
200 calories per hour +/- Depending on intensity, body size, gastric emptying
Intensity and fueling: an inverse relationship
Liquid vs. solid Absorption rate Like an “IV”: small amounts more frequently Less is more
Dilute! Water is an aid to digestion in addition to facilitate hydration
Be flexible with your planned strategy OODA loop Simple better than complex Less is more
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Guidelines: Fueling During Training
Team Pursuit Athletic Performance!Team Pursuit Athletic Performance!
Online Triathlon Training Team • Novice to Elite, Sprint to Ironman
ONLY training program that starts with a clinicalGAIT ANALYSIS for EACH athlete• We start with the “Story of YOU”—your body, to eradicate
dysfunction and compensation.
We get our athletes STRONG, STABLE, MOBILE, BALANCED, AND FAST!
VIBRANT COMMUNITY• Online Forum where we connect with athletes every day• Massive Online Training Resources—audios, videos, ebooks,
etc. • Plans delivered through Training Peaks• Camp, Clinics, Events Around the Country—and growing!
Training Truth, Not Fad. Unleash Your Ultimate Potential!
Online Triathlon Training Team • Novice to Elite, Sprint to Ironman
ONLY training program that starts with a clinicalGAIT ANALYSIS for EACH athlete• We start with the “Story of YOU”—your body, to eradicate
dysfunction and compensation.
We get our athletes STRONG, STABLE, MOBILE, BALANCED, AND FAST!
VIBRANT COMMUNITY• Online Forum where we connect with athletes every day• Massive Online Training Resources—audios, videos, ebooks,
etc. • Plans delivered through Training Peaks• Camp, Clinics, Events Around the Country—and growing!
Training Truth, Not Fad. Unleash Your Ultimate Potential!
© PURSUIT ATHLETIC PERFORMANCE
Thank you for attending!
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
Pursuit Athletic Performance
Visit us at:
pursuitathleticperformance.com
For more information!
Top Related