Hey y’all! I have a nice example of the power of smart programming and solid paleo eating. Our “Littl Runner Girl” Angela Horswill has affected quite a transformation in the past 2 years. She started working with Nicki to deal with some overuse injuries and of course, we went after her nutrition. She is an amazing success story in that she actually DID exactly what we suggested. Whooda-thunkt-it? Angela has been following CrossFit Endurance and generally kicking-ass. She recently won the Female Overall division of the Frost Or Fog 5K trail run.
Angela shot an email around to the NorCal staff explaining how she approaches her fueling. She was kind enough to let me post that email. If you want to help those pesky endurance athletes, get them moving in this direction of CF endurance and Paleo Nutrition.
Today Katie asked me what I ate pre and post run and race events so I thought I would just cc all trainers. I’m no nutritional expert but this is what is working for me! If you are not interested then delete. J
Some disclaimers: There is no simple formula or set of foods that works for everyone so I highly recommend playing around with different variations. Also it is necessary to discuss the goals of each individual runner or endurance athlete before handing them specific recommendations. Some runners want to lose or gain weight while others want to maintain or alter their body composition. My specific nutritional goals are to aid speed recovery from hard training sessions and maintain a healthy immune system. I do not eat gluten, soy or dairy products.
I base my nutrition ratio intake on periodization principles throughout the year based on physical training periodization training. Remember how Robb always reminds athletes to READ Joe Friel’s chapter on fuel from The Triathlete’s Training Bible? Well I follow it very closely along with Paleo for Athletes and it has worked very well for me.
Not everyone is as particular with their nutrition as I am and I get that, however by structuring my dietary intake I’ve been able to maximize my training of each phase. Basically this means adjusting your nutritional plan or your daily diet to complement your current the training phase.
Depending on which book you read, there are 4-5 phases to a yearly periodization training plan. Base, Build, Peak, Race and Recovery. Each training phase has different amounts of volume, frequency, intensity and duration and each phase builds on the one before. As you progress through each phase, your body will be put under different amounts of physical stress which will impact your needs for fluids, carbohydrates, protein and fats. Utilizing Friel’s dietary periodization my Base training phase is higher in daily fat than my Race phase. It makes sense to me to periodize it this way since my training is not static. In Joe’s book he has an easy to understand “seesaw” diagram in his chapter on Fuel. I have it written down below for the ones without the book handy:
A couple more disclaimers: Not everyone works best on 50% carbs and not everyone is running to race so modify it per client based on their performances.
This may seem over simplified however here are my rules for eating that have been working for me. Nicki, Robb and Kelly can chime in and give much more detailed information, studies and references if that is what you are looking for.
Don’t try anything new on race day.
Don’t carbo-load the night before a race.
Don’t rely entirely on gels and sports drinks to fuel you during training. Experiment with real foods (e.g. dried fruit, salted nuts, etc)
Don’t eat fat right after a hard training session.
What I do:
Pre- race or hard training run- I usually eat 2 eggs (or chicken) and a small apple 2-3 hours prior to workout. No extra blocks of fat for pre run meal.
Post-race or hard training: I consume carbohydrate sources combined with a lean protein within the first 15-30 minutes. Examples: sweet potato, apple sauce, or Cytomax drink with a small amount lean meat. No extra blocks of fat. Basically I try to take in a ratio of 4:1 carbohydrates to protein. After about 90 mins I have a real meal with more carbs in the form of fruit, veggies and some fats and proteins.
The rest of my meals are higher in fat to make up for the pre and post workout meals. Not saying that works for everyone but it works for me. Every one is different and usually trial and error determine the best pre and post workout meals.
Hope that helps!