10 Oct Endurance Innovation 22 – Nutrition 101 with Tara Postnikoff
Michael welcomes fellow Toronto-based triathlon coach and sports nutritionist Tara Postnikoff for chat about practical, every-day nutrition advice for endurance athletes.
- 3:00 your daily nutrition and what you may want to add to your current routine.
- Add vegetables: 7-10 cups per day
- Add protein in divided doses: 0.8g – 1.4g of protein per kg of LEAN body mass. Which works out to be 1.0g – 1.7g per kg of TOTAL body mass for someone with a body fat percentage of 15. I (ML) have heard of higher numbers myself, in the range of 1.2g – 2.0g / kg of total body mass.
- 12:00 on protein sources
- 16:00 high protein breakfast options
- 17:00 water: 2-3L / day PLUS exercise requirements
- 24:30 carbs or fat?
- 30:30 on carb periodization: keep it simple!
- 34:30 what about fruit?
- 36:00 avoid fruit juice and dried fruit (outside of training)
- 38:00 nutrition to support training
- 39:30 – easy / recovery workouts: hydrate and fuel lightly if possible
- 42:00 – intense workouts / tests: proactively fuel with carbs
- 45:00 – long, endurance workouts: pre-fuel with carbs, water, carbs, sodium during
- 51:45 sources of carbs during training
- 56:00 sodium: useful for 3+ hour efforts
- Large individual variability in sweat salt content: 500mg/L to 2000mg/L
- 59:15 sweat concentration testing
- 1:00:00 sweat rate testing
- 1:02:15 post workout window 30-120 minutes, prioritize quality of nutrition
- Rehydrate
- Replenish glycogen
- Help repair with protein: 15-30g
- 1:05:45 genetic testing
- 1:07:15 caffeine
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