Endurance training and racing nutrition for athletes
can be a difficult obstacle in their path to fitness and body composition
goals. In all honesty, many people over think nutrition and it really is very
simple. When I signed up to train and
race with QT2 Systems, one of the first things they did was get me on their
Core Diet program. It’s easy to follow and it works. Below I’ve outlined QT2
Systems Core Diet 10-point plan to improve your performance, body composition,
and overall health.
1) Only eat grains (which include white
potatoes) and man-made sugars within one hour prior to workouts, during
workouts, or after the workout within a window as long as the duration of the
workout.
2) Eat lean meats, fruits, veggies, nuts, seeds,
legumes, and lean dairy all other periods of the day (organic is best). If
possible, include red meat once a week (grass fed is best). Juicing is also a
great way to supplement your core food intake (not replace!).
3) Use the “Core Ratio” formula to give
non-core foods a glycemic “score” before eating them. Look at the label on the
food and note the values for the carbs, sugar, fiber, fat and protein, and plug
them into this equation: (carbs+sugar-fiber)/(fat+protein). Anything that
scores less than two is okay to eat during the day during Core periods provided
it has less than five grams of saturated fat and “healthy” ingredient list.
This includes dark chocolate with cacao greater than 85 percent.
4) Do not drink coffee unless it’s within one
hour prior to key workouts. As an alternative to coffee, you may use
caffeinated fueling products during key workouts….choose one! All other periods
of the day your caffeine source should be green tea as needed. As a practical limit, keep caffeine intake
below 200mg per day, and 1000mg per week.
5) Focus on consuming omega-3 rich foods such
as canola oil, walnuts and salmon for 2 grams of EPA/DHA per day minimum.
6) Workouts should always be well fueled with
at least 0.6 grams of carbohydrate per hour, per pound on the bike (and use
half of that for running). Sodium content in these fuels should be at least 8
mg per gram of carbohydrate. Fat and protein content should be minimal.
7) Post-workout food should always include a
sugar-based recovery drink with protein in a 3-1 or 4-1 ratio of carbs to
protein. This drink should contain almost no fat. If a recovery drink is not
available, choose foods that are high glycemic, and contain minimal fat or
fiber. Endurox is an excellent choice.
8) Aim to consume fluids on a daily basis
using this equation: Take your body weight (number of pounds), and divide it in
half. That is the number of ounces you should be drinking each day, in addition
to the extra fluid you lose during workouts.
9) Have one cheat meal each week. Ideally this
meal should be grain-based and be the night before your week’s longest most
demanding workouts. Eat until very satisfied…not stuffed.
10) Reduce fasting periods by eating very
frequently—close to rising, and close to retiring for the night. Every one to
three hours is best, while sticking to the serving sizes that are suggested on
packages. For non-packaged core foods (i.e., apple, banana, sweet potato, etc.)
eat one to two items in a sitting.
This summarized version of the Core Diet will keep
you feeling on top of your game by providing key nutrient density, while
keeping blood sugar stable throughout the day. Nothing replaces working with a
dietitian to establish specific macronutrient goals relative to your needs, but
this plan will get you started in the right direction. Embrace the power of
nature’s foods, while understanding that the extraordinary feats that we ask of
our bodies during training also require extraordinary man-made fuels.
HERE’S TO BEING FIT FOR LIFE! Chris is a Certified Personal Trainer, USA
Triathlon Level 1 Coach, Group Exercise Instructor, exercise and endurance
enthusiast. He competes yearly in
numerous running races, marathons, ultra-marathons, triathlons and other endurance
events. He is a member of the 2015 QT2
Systems Advanced Team.
No comments:
Post a Comment