More Related Content Similar to Training nutritionfinal (20) More from PursuitAthlete (6) Training nutritionfinal1. TEAM Pursuit Athletic Performance
Optimal Training (and Daily)
Nutrition
February 7, 2013
Coach Al Lyman, CSCS, FMS, HKC
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2. TEAM Pursuit Athletic Performance
Our Goals For This Evening:
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
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3. TEAM Pursuit Athletic Performance
What Are Our Goals?
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
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4. TEAM Pursuit Athletic Performance
Is Your Present Strategy Working?
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?
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5. TEAM Pursuit Athletic Performance
Is Your Present Strategy Working?
If your goal is to lose BODY FAT, you must ask:
Why do you have more than you want?
Nutritional stress: junk food
Less than optimal fat burning mechanisms
•Meal timing and food choices
•How do we fuel for training?
•The role of Insulin: the ―master‖ hormone
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6. TEAM Pursuit Athletic Performance
Fat Burning: What’s It All About?
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
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7. TEAM Pursuit Athletic Performance
The Fire In Our Lives: STRESS
Reducing Nutritional Stress
Good and ―bad‖ stress
Cultivate 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
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8. TEAM Pursuit Athletic Performance
Insulin: The “Master” Hormone
What are the effects of excess insulin?
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.
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9. TEAM Pursuit Athletic Performance
Insulin: The Master Hormone
What are the effects of elevated insulin?
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
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10. TEAM Pursuit Athletic Performance
Training Adaptation & Fat Burning
Insulin – Meal Timing – Glycogen Saturation
energy for daily activities and training
body fat stores glycogen stores
(muscles and liver)
and blood glucose
recovery and adaptation to training
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.
11. 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
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12. TEAM Pursuit Athletic Performance
Guidelines For The Off-Season
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
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13. TEAM Pursuit Athletic Performance
Optimize Our Fueling
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
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14. 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
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15. TEAM Pursuit Athletic Performance
Guidelines for Daily Eating:
Carbohydrate In The Off-Season
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.
Source: Jason Gootman, Tri-Hard
Endurance Sports
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16. TEAM Pursuit Athletic Performance
Guidelines for Daily Eating:
Carbohydrate In The Pre & In-Season
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, 3.0
3. For Iron distance peak, 3.25
This applies during any lower volume phase of training or what is a
―general‖ training period.
Source: Jason Gootman, Tri-Hard
Endurance Sports
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17. TEAM Pursuit Athletic Performance
4 Tips For Successful Daily Eating
Treat the root cause: STRESS in all of its forms
• Poor food choices, dieting, stimulants
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
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18. TEAM Pursuit Athletic Performance
4 Critical Daily Strategies
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
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19. TEAM Pursuit Athletic Performance
4 Primary Objectives
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
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20. TEAM Pursuit Athletic Performance
4 Common Pitfalls of Endurance Athletes
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
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21. TEAM Pursuit Athletic Performance
Water: 0.5 ounces per pound of body weight
Drink water throughout the day, every day, to ensure optimal chronic hydration
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22. TEAM Pursuit Athletic Performance
Guidelines: Fueling During Training
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
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Thank you for attending!
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For more information!
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