Nutrition is the 4th element of Ironman training. You really need to put down some protein and CHO after those hard effort workouts.
How much do I take after a hard effort workout? Protein and CHO. You have to find out what works for you! Shake? Steak? Turkey sandwich, etc. Vanilla Whey protein and Blue Gatorade...don't knock it until you try it!!
I am a huge fan of Charles Poliquin. What do I like about the website? They have scientific data to back their findings and their discussions. Here is what they said about what to eat after a hard run!
"Protein is just as important as carb intake after your run. Whether you’re an elite endurance athlete or a recreational runner you will benefit from getting extra protein.
You must consume Branched Chain Amino Acids (BCAAs) and protein for post-workout nutrition because the BCAAs have been shown to improve muscle glycogen replenishment without requiring the intake of lots of extra carbs. If you’re running for weight loss, this is essential because you want to be careful about how many carbs you are taking in daily. Either way, BCAAs can help to minimize the catabolic, muscle-degrading response that typically comes from running.
A 2002 study found that consuming carbs with protein (80 g/carbs, 28 g/protein) after endurance exercise was much more effective at replenishing glycogen in the muscles than carbs alone (80 g/carbs) or a higher amount of carbs (108 g/carbs). Protein supports the gene signaling pathways that are involved in protein and glycogen synthesis. Consuming protein with BCAAs ensures you get your fuel stores back up so you will feel energetic and ready for your next run—and you’ll restore tissue and muscle.
A ratio of 1:1 carbs to protein may be ideal for recreational runners who run for less than an hour, whereas greater carb intake is indicated for intense endurance runners. A 2:1 or 3:1 carb to protein ratio may be ideal for endurance athletes, which translates into 0.8 to 1.5 g/kg/body weight of simple carbs with 0.3 to 0.5 g/kg/body weight of protein that contains BCAAs. Naturally, this ratio will vary based on individual needs and goals."
After IM-FL, I couldn't eat anything. I forced my#UCAN protein shake down, along with some fries. I couldn't eat the burger but I got the #UCAN down! More next week about post workout nutrition!
Posted on 03/10/2014 8:30 AM by Coach Jen
I have two passions in my life...Triathlon and CrossFit.
I have done #triathlons for over 23 years and have been doing #CrossFit for over 5 years.
What I love about triathlon is the freedom of getting outside, in the water, on the bike and road and running wherever you want.
What I love about #CrossFit is how it has made me stronger. I love getting in the gym and lifting some heavy weights. I love that I am able to knock out some heavy squats, deadlifts, Clean and Jerks, Snatches and shoulder to over head. (Remember, heavy for me is different than heavy for an Olympic Lifter...it's all relative). Strength only helps me with fast twitch muscles, less injuries and I am able to apply more force going up those hills for Ironman Coeur d'Alene.
I have been talking about Strength and Conditioning program for Triathletes for a good year and the importance of it. I have classes to promote that but what I came up with over the last day is that I need to educate endurance athletes WHY they need to lift.
Within the next week, I will be telling you all about my next step in the JenRulon.com world. I am so so very excited about my new thoughts and my new journey. Stay tuned!!!
I would like to THANK my husband, Chris, for being patient with my passion and my business, Chris Galvan for coming up with a BRILLIANT NAME to my program, Dani Nickle-Farmakakis for talking things through when I didn't know where to go, Maureen Sheehan and Joe de la Cruz for listening to my crazy ideas and Dan and Janelle Kachtick from King William DISTRICT CROSSFIT for believing in me in my program from the beginning!!!
Triathlon Athlete + Strong Athlete = #beastmode
Posted on 03/07/2014 10:00 AM by Coach Jen
Can triathletes utilize fat to get them through their Ironman and HIM? This is something that I have been trying to learn more about. Instead of loading yourself up with Gels, Gatorade, you name it.
This is a HUGE topic of discussion in the Endurance World. I believe there are coaches that truly believe in utilizing the fat storages that are already in our body and there are other coaches who don't believe in that and we have to use our glycogen storages.
Charles Poliquin talks a bit about how to burn more fat during a run… "One way to train the body to burn more fat is to avoid ingesting carbs before and during runs because this will require the body to get fuel from fatty acids. Rating of perceived exertion may go up, while your time for that training run will also be slower, but that’s okay because it’s a training run, not a race. The benefit is greater endurance and speed when you’re in competition."
Remember those bananas you would eat before a run…check out this information from Charles Poliquin: "Avoid consuming fructose pre-run as well because fructose has been shown to increase carbohydrate use and minimize fat burning. A recent study found that avoiding fructose before exercising will result in the body using significantly more fat for fuel during exercise than a meal that contains fructose."
What do you say? Huge talk about this with Endurance Athletes.
Posted on 03/05/2014 8:30 AM by Coach Jen