Nutrition Archives — Page 2 of 3

Category Archives for "Nutrition"

TTS105 - Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD

Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105

Stacy Sims, PhD, discusses female-specific considerations for training, nutrition, hydration and recovery. Women are not small men, so whether it’s training or nutrition, you should be aware of these important differences compared to the male college students that are typically research subjects in endurance sports.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Training, nutrition, hydration and recovery differences between men and women
  • How to change your training and nutrition with your menstrual cycle
  • How too much fructose may be giving you gastrointestinal problems
  • Training during and after pregnancy
  • Training and nutrition changes for menopausal women
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TTS100 - Nutrition before, during and after workouts

Nutrition before, during and after workouts | EP#100

A research-based review of nutrition before, during and after endurance exercise and competition.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Hydration and carbohydrate before exercise
  • Hydration and carbohydrate during exercise
  • Hydration, carbohydrate, and protein after exercise
  • Example meals, snacks, and supplements
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TTS099 - Endurance Sports Nutrition with Monique Ryan

Endurance Sports Nutrition with Monique Ryan | EP#99

Monique Ryan is a registered dietitian nutritionist (RDN), author of the book “Sports Nutrition for Endurance Athletes”, and has been a member of the Performance Enhancement Team for both USA Triathlon and USA Cycling. She has a wealth of experience from working with both age-groupers and elites at the very top.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Common mistakes endurance athletes make with their nutrition (other than the things we already know about not eating enough veggies and too much processed food…)
  • Is there a place for “labeled” or “named” diets in endurance sports nutrition
  • Hydration – do we drink too much, too little, or just right?
  • Supplements and deficiencies in endurance athletes
  • Special considerations for females, masters athletes, vegetarians and vegans
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TTS095 - Triathlon Nutrition_ Calories, Carbs, Fats, and Proteins - part 2

Triathlon Nutrition: Calories, Carbs, Fats, and Proteins – Part 2 | EP#95

A research-based review of nutrition, including overall energy intake, energy balance, and macronutrients (fat, protein and carbs) for endurance athletes. Part two of two.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Protein for endurance athletes
  • Fat for endurance athletes
  • (Even more about) why you need to be a carb AND fat burner!
  • How to calculate your macronutrient needs based on your overall energy intake
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Triathlon Nutrition: Calories, Carbs, Fats, and Proteins – part 1 | EP#94

A research-based review of nutrition, including overall energy intake, energy balance, and macronutrients (fat, protein and carbs) for endurance athletes. Part one of two.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Energy balance
  • Energy availability (you may be cutting yourself short even if intake equals energy expenditure)
  • How the body uses different ratios of carbs and fats to fuel endurance performances
  • Why you need to be a carb AND fat burner!
  • Carbohydrate for endurance athletes
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Overeating and The Hungry Brain with Stephan Guyenet | EP#73

Stephan Guyenet, Ph.D., explains how our appetites and food choices are led astray by ancient, instinctive brain circuits that play by the rules of a survival game that no longer exists. And these circuits don’t care about how you look in a tri suit next summer.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • The Food Reward system
  • The brains valuation of food and Optimal Foraging Theory
  • Delay Discounting and the Stanford Marshmallow experiment
  • How the lipostat works against your attempts to reduce body fat
  • Satiety, and the factors that can increase (and decrease) our satiety per calorie
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Hydration, sodium and cramping with Andy Blow - EP#49

Hydration, sodium and cramping with Andy Blow | EP#49

Andy Blow, founder of Precision Hydration is a former elite triathlete, who suffered a lot form cramping and sodium-depletion related performance drops. Especially in hot environments in his long course racing career. So he scratched his own itch and came up with a product range that solved his issues, which led to founding Precision Hydration, a company that makes a range of electrolyte products for athletes.

In this episode you’ll learn:

  • Why sodium is a critical component of your hydration strategy and what happens if it gets depleted
  • The massive variance in sodium requirements between individuals, and why there’s no one size fits all solution
  • The free online sweat test you can take to determine your own individual sodium needs with good accuracy
  • How to take that knowledge into practice and apply it in your hydration in training, racing, and leading up to races
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Nutrition advice: Fuelled by Science with Ted Munson

Nutrition advice: Fuelled by Science with Ted Munson | EP#41

Science in Sport is a leading sports nutrition company that among other accomplishments and accolades, recently partnered up with the British Triathlon Federation to be the official supplier of sports nutrition for all Great Britain athletes. Their products are completely “Fuelled by Science” – developed by sports scientists in conjunction with international athletes through partnerships like that with BTF, Team Sky, and others. Performance nutritionist Ted Munson joins us today to talk about hydration and nutrition requirements and products for triathletes.

In this episode you’ll learn:

  • Should you choose isotonic, hypotonic, or hypertonic gels and sports drinks?
  • What electrolytes and sodium content should you look for in a gel or sports drink?
  • Fueling for a sprint distance race
  • Fueling for a full Iron distance event
  • Protein requirements for triathletes and different types of proteins
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Race-day fueling and The Core Diet with Jesse Kropelnicki

Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40

Fueling is the fourth discipline in triathlon, but in long-course racing, it’s no less important than swimming biking and running. Jesse Kropelnicki, elite coach and founder of QT2 Systems and The Core Diet, has worked with a great number of athletes and made race-day fueling their strength using the principles of The Core Diet. If you’ve struggled with race-day fueling, you’ll walk away from this interview with a clear path for how to make it right.

In this episode you’ll learn:

  • How to think about nutrition in your day to day life
  • How to reach your racing weight
  • How to fuel in training
  • What the fuel window is, and why it is so important
  • How to fuel in races
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