Nutrition Periodization
Just finished the book "Nutrition Periodization for Endurance Athletes" by Bob Sheebohar. Good read and some good take home concepts. Although his "seasons" follow Friel and et all - ie long slow off season- he does a good job of defining volume & intensity so you can easily look at the guidelines and know where they would fit within EN protocol. I am going to boil down the high points to a handout or table form as time avails itself.
Couple of interesting points (things that make you go hmmmmmm)
- Post workout fat consumed within 2-4 hours after workout can hinder your recovery. Fat messes with carb absorption and slows down the digestive system.
- During high volume training I have come to think of bars, gels, recovery drinks as a new food group. Bob lists them as supplements- which is what they are! He devotes a chapter to supplement of various kinds and supplies just the facts, leaving you to draw your own conclusions.
Fairly quick and easy read. Would recommend!
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Nemo, there's always a good reason for a cupcake!
Great post! Thanks!
@ Penny - you said that you would recommend this book...any others that I should get and read in your opinion?
Thanks!
@Penny- I signed up for Bob's webinar on Metobolic Efficiency but haven't made the time to listen to it through. Did you listen to this? Thought the concept was interesting. We have a new full service tri shop in Lexington that is doing some testing. Might have to give it a try.
@Nemo- he does say if you are done with your big race you can have at... at that moment you don't care about recovering to train again! So Moo cupcakes... here WE come (ohhhh and pizza too... lots of pizza)
I'll post up the notes when I get them done- hopefully this weekend
Sounds real simple (and obvious!) but never thought of it this way - basically, time your intake of relevent nutrients to suit when you work out - note, this is designed to be a mechanism to stay lean not necessarily lose weight (I was looking for an alternative to my low-carb approach which worked well for weight loss but I was getting too tired).
So, in my case, I will consume the majority of my carbs in the 2 hour window after training, e.g. today i trained at lunch so breakfast was balanced with carbs/proteins etc, post training lunch was carb 'rich' and this afternoon/evening snack & dinner will be low on carbs. Rationale is that you consume the carbs when your body will utilise them the most, i.e. in that 2 hour window and not - in my lunchtime training example - in the evening when there is the likelihood that much of the carbs will turn to fat and not directed to your glycogen stores in the muscles.
Anyways, the book has a step by step plan to lose weight & stay lean - worth a read.
I just got Matt Fitzgerald's Racing Weight in the mail yesterday. I sat down with a couple of pieces of pizza and a beer and started reading it. That probably would have made quite the picture!
Kris - if you make a trip to Lex let me know! I'll meet you there
Other books in my library:
- Nancy Clark's Sports Nutrition Guidebook
- The Athlete's Guide to Making Weight by Michele Macedonio and Marie Dunford
Ellen Coleman is working on revising her book, but I don't know when it will be out.