Body composition and how to get to your triathlon race weight | EP#113

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 26 March 2018

⏱️ 47 minutes

🔗️ Recording | iTunes | RSS

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Summary

A research-based review of body composition and racing weight for triathletes. IN THIS EPISODE YOU'LL LEARN ABOUT: -Different methods to assess body composition and body fat percentage, and their limitations -How to get to your goal race weight and body composition using three simple principles: appropriate rate of weight loss, appropriate protein intake, and staying away from fads -Myths and risks to avoid when it comes to getting lean and losing weight -Wat is the typical body composition (body fat percentage, weight, Fat Free Mass Index) of elite level triathletes? -Periodisation of body composition and racing weight, and the importance of not staying at race weight year round SHOWNOTES: https://scientifictriathlon.com/tts113/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Stac - The Stac Zero is the world's quitest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models). LINKS AND RESOURCES: * Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94 * Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95 * Nutrition before, during and after workouts | EP#100 * Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40 * Nutrition and Athletic Performance: Position statement * Reference Values for Body Composition and Anthropometric Measurements in Athletes * International society of sports nutrition position stand: diets and body composition * Case-Study: Body Composition Periodization in an Olympic-Level Female Middle-Distance Runner Over a 9-Year Career. * How an Olympic Runner Hits Race Weight * Are athletes winning the war on cramp? RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Transcript

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0:00.0	You want to go way above the normal recommendations.
0:03.5	So, for example, go quite a bit above two, or at least to two grams per kilogram body weight per day.
0:12.5	That Treflon Show, the podcast
0:34.2	presented by Scientific Triathlon.com.
0:37.7	I'm your host, Michael, and on today's episode, I discuss body composition and racing weight.
0:44.4	And this is the final part for now in the series of kind of research review on nutrition for triathletes that I've been doing.
0:53.1	The previous episodes were episodes 94 and 95, which were called Triathlon Nut triathletes that I've been doing. The previous episodes were episodes 94 and 95,
0:57.0	which were called triathlon nutrition,
0:59.2	calories, carbs, fats and proteins, parts 1 and 2,
1:03.2	and episode 100, which was called nutrition before, during and after workouts.
1:08.3	So go and check those out.
1:09.6	I'll link to those in the show notes and the episode description.
1:13.8	And just as in those episodes, I have used a couple of research reviews or meta-analysis as foundations for this discussion.
1:21.4	The first one being the joint position statement on nutrition and athletic performance that was published in
1:29.2	the medicine and science in sports and exercise in 2016.
1:34.1	And I'll link to all of these, by the way, so you can find them.
1:36.9	And the second one here that I haven't mentioned before, I believe, is by the International
1:42.5	Society of Sports Nutrition, the ISSN.
1:46.8	It's a position stand called diets and body composition.
1:50.4	And that was published in the Journal of International Society of Sports Nutrition, their own journal, in 2017.
1:58.1	And finally, I've also looked at a case study publication by one of the best nutrition researchers in the world, Trent Stellingworth.
2:07.3	And this case study is called body composition periodization in an Olympic level female middle distance runner or a nine year career.
	...

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