Applesauce breakfast question

kellyd

In the Wiki for IM nutrition it suggests 4 cups of applesauce with the whey protein and a banana for breakfast.  My question is: are the 4 cups based on weight?  I weigh around 150, do I still have to eat 4 whole cups??  That just seems like A LOT of applesauce   Should it be a certain amount of carbs from the applesauce/ # of body weight? Thanks so much!

kortneyringel

I just had a race fueling plan done by The Core Diet, and my IM race breakfast would be 3.5 cups of applesauce. It's based on the carbohydrate requirements for your weight/lean body mass, so 4 cups seems like too much for you (my weight is a little bit higher than yours, but not by a ton).

And yes, that is a lot of applesauce! I did a HIM race rehearsal ride a couple of weeks ago and did 2 cups of the sauce instead of the prescribed 3 cups (for HIM) since I was only doing a ride. I never realized how much even two cups of applesauce was. I thought I was going to hurl. But, the good news is, I got over it and after I stopped feeling bloated from it, I felt fine and didn't have any issues.

kellyd

Thanks for the info Kortney! I tried the applesauce before my Olympic tri today and it did not go well. I felt sick and like a brick was in my stomach all day I think it's back to my plain oatmeal!

harrast

Kelly, just stumbled on your post. You probably did this, but you need to give your body plenty of time (like 3 hours) to process all that sauce before your race starts. I feel bloated for a while after 3 cups, but it passes and then I feel fine. Not that there is anything wrong with oatmeal.

russG

That is a lot of applesauce. Oatmeal and applesauce go great together with a little cinnamon and some whey powder mixed in - food for thought. I can't get 4 cups of straight applesauce down. I think it's more important to understand the guideline and then try what you think will work for you in rehearsal, and then on race day do what worked for you in rehearsal. At least this is the approach I'm taking. In any case, a few hours to digest is a good idea, more if it's hot.

Paul Hough

Sauce works! But it has to be at the right time and you need to make sure it is unsweetened applesauce. That said, I usually don't make it to the end of the alloted amount. I make sure I get the banana and whey protein drink first. Then start shovelling the sauce. When I think I'm going to blow up, I take another spoonful and stop.

[Deleted User]

I just checked out the core diet webinar and now trying to understand this breakfast guidance. I don't eat bananas or whey protein but was considering adding applesauce. Reading below I'm not sure I understand what the goal of the applesauce is? Why eat to the point of discomfort/bloating??

harrast

Three cups of applesauce can feel like a lot to pound down, and it is because it fills nearly the entire capacity of the stomach.  But give yourself 3 hours and it will reward you with a clean, well-hydrated system.  It's very easy to digest, is high in carbohydrate, and is mostly water.  It's not about the moment of eating it, it's about how it will help you later. 

gamb

Lord it makes me have to pee like a racehorse though. I do 2 cups of applesauce and then pop tarts, I need something solid in my gut or I feel hungry really quickly. There's also the 5 trips to the tinkler before the race after that much applesauce. It does work though, I give it that much credit

[Deleted User]

When I had the Core Diet race plan done I weighed about 200 lbs. Here is my pre-race meal:

3.5 hours before race time:
4.5 cups unsweetened apples sauce (the issue with sweetened apples sauce is the hi-fructose corn syrup - I use homemade apple sauce).
1 banana
1 scoop of whey protein powder in 6 to 8 oz water (not milk)
1 bottle of sports drink.

1 hour before race time:
1 power bar (old-school "performance" variety)

15 min before race time:
1 powerbar gel with 8 oz of water

It's a little hard to get all that apple sauce down, but I can manage it. Just toughen up and get it down! Not as hard as some of the workouts we've done! You will be a little bloated, but that goes away long before race time and passes through the system pretty quickly. You want to avoid fat and fiber!! You want a relatively empty GI tract come race time so it can process what you are about to throw at it.

The above is for an Ironman. For a half it is 3.75 cups of applesauce - everything else the same.

Also, the core diet people do not like coffee on race day, saying the acidity of coffee can mess up your stomach. They suggest weaning yourself off caffeine in the weeks prior to the race. You will take in plenty of caffeine on race day but in gels and cliff bloks, but not in coffee.

[Deleted User]

Race Rehearsal is tomorrow. I've decided to try the sauce! Thanks.

ccotstanza12

Anyone not able to tolerate the applesauce and protein powder? I've been doing about 2.5 cups with 3/4 of a scoop of powder and an hour later, it sends me urgently to the bathroom. Doesn't seem like the best option. Anyone else have this issue? Any thoughts on substitutions?

Mark Cardinale

Claire - I believe that's part of the benefit of applesauce in addition to it being an easily digestible energy source.  It helps to "clear the pipes" before you start your race.

Peter Greagg

What Mark said!

ccotstanza12

@ Mark & Peter- I guess my confusion comes from Applesauce being part of the "BRaaT" diet which is used to combat diarrhea. Applesauve is helpful because it's low in fiber. I though the applesauce was supposed to stay in your system for sustained energy...I will go back and review the Core diet stuff though. Thanks for the input!