This NUTRIENT TIMING WEBINAR with DR. JOHN IVY presented by PEAKS COACHING GROUP does a nice job of covering the topics of Nutrient Timing and the use of Nitrate supplementation (BEETELITE) in regards to athletic performance. At 1hr and 45 minutes it might be a tad long for some time crunched athletes, so here are a few take-aways that might help you get some big gains from small changes until you have time to watch the full webinar.
Things that come in 3′s seem to always have a solid foundation. When it comes to nutrient timing, The Energy Phase, The Anabolic Phase, and The Adaption Phase all work together. Disregarding just one of the three will not allow for the other two to do their job. For The Energy Phase don’t go into training with low energy… for The Anabolic Phase be sure to replenish your body within 45 minutes after harder-longer training… and for The Adaption Phase keep eating a well balance diet of Carbohydrates-Protiens-Fats all day long.
My three favorite slides form the presentation….
Consuming a drink that contains both Fructose and Glucose will increase the rate of CHO one can absorb and use as fuel. This seems to be a “catch-22″. As one uses CHO in training they start to train their body to use less fat as fuel and part of endurance training is teaching your body to effectively use a good mixture of CHO and Fat while competing. Athletes (and coaches) should deliberately use CHO in training. The bulk of training should be designed to teach the body to use CHO and Fat, but during times of higher intensity, i.e. race pace work CHO should be consumed. This will help an athlete be able to effectively use CHO in their race to enhance their performance.
When it comes to rehydrating after training, using a drink that contains both CHO and PRO will dramatically increase fluid retention compared to using water. For your harder-longer training and your post-training nutrition (anabolic phase) plan ahead and have a CHO + PRO beverage to get the biggest bang for your buck. One of the best sources can be found at any corner store or gas station… Chocolate MIlk!
The above chart brings together the three phases of Nutrient Timing. Make note of the ratio of CHO and PRO. Dr. Ivy makes it a point to emphasis the evening snack and puts an emphasis on the protein needs and how this supports one’s growth hormones at night.
There is a good deal of information from Dr. Ivy in this 1hr 45min presentation and some of MY ADDITIONAL NOTES might help you zero in on the other key points. Stay tuned for more on BEETELITE as I finish up some work with a fun little “study”.
Helping athletes get from point A to point B is a very rewarding process. No two athletes are the same, but there are principles that apply to all. Using this information to our advantage can keep athletes headed in the right direction. A great example can be seen from two athletes I have the pleasure of coaching. Both have recently done the same workout and can be compared because they both hit their respective workout targets. Athlete A (top file) is coming off some down time and Athlete B (bottom file) is at a different point in their fitness level and will soon need a different stimulus to make a jump to the next level. Neither athlete is necessarily better than the other… they are just at different stages of the game and the end goal for each is to continue to move forward and get faster.
Wherever you are with your current fitness, you should know exactly where you are and also know exactly where you should be headed. Many athletes go about their training as if they were keeping their eyes closed to their workout results. Using Power, Pace, HR, and other metrics with TRAININGPEAKS.COM is one honest way to make sure 2014 is one of your best to date.
“And many runners with chronic injuries say the shoes have let them run comfortably for the first time in years.”
And the pendulum swings again! The running shoe industry seems to have gone from one extreme (minimalist) to the other (maximum cushion) in a very short time. Around the time of Christopher McDougall’s book, Born to Run, in 2009 the minimalist shoe movement was launched… or re-launched depending on who you ask.
“And many runners with chronic injuries say the shoes have let them run comfortably for the first time in years.” This was a common quote when minimalist shoes came about and is again surfacing with the mega cushion shoes. People need to consider that these injuries are possibly going away because they are stressing their legs, feet, etc. in a different way and letting these injuries heal. Do enough running in the minimalist or mega cushion shoes and injuries will surface again.
With anything in life… when it comes to extremes, USE CAUTION. A reasonable solution and a way to use these extremes to your advantage is develop your own personal running shoe pendulum. It’s always a very good idea to be running in a variety of shoes, so you are never stressing your legs, feet, etc. in the same exact way every single day.
My go to shoes are the BROOKS ST 5 RACER and the BROOKS DEFYANCE for most of my running. The BROOKS T7 are always on stand-by for my marathon pace and faster running… and the BROOKS ADRENALINE and BROOKS PUREFLOW are mixed in to change things up every now and then.
You might not need 5 favorites on your shoe rack, but having a couple and not being “narrow minded” with your shoe selection isn’t a bad option. Consider developing your own team of shoes to keep you going strong over the long haul.