Nutrition before, during and after workouts | EP#100

That Triathlon Show

Mikael Eriksson

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

4.9 • 596 Ratings

🗓️ 8 February 2018

⏱️ 51 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

A research-based review of nutrition before, during and after endurance exercise and competition. IN THIS EPISODE YOU'LL LEARN ABOUT: Hydration and carbohydrate before exercise Hydration and carbohydrate during exercise Hydration, carbohydrate, and protein after exercise Example meals, snacks, and supplements SHOWNOTES: 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 for 15% off any products. Triathlon Corner - The new online home of shopping the best triathlon products in the world to great prices. Ships worldwide, and you won't find better customer service anywhere. Brands include Garmin, Stages Power, Café du cycliste, Zipp, Mako, Zone3, Hoka One One to name a few. LINKS AND RESOURCES: Nutrition and Athletic Performance: Position statement Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94 Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95 Triathlon Nutrition resource page on Scientific Triathlon Asker Jeukendrup: New position statement on Nutrition and Athletic Performance American College of Sports Medicine position stand. Exercise and fluid replacement. Dehydration and endurance performance in competitive athletes Nutrition for endurance sports: marathon, triathlon, and road cycling The use of carbohydrates during exercise as an ergogenic aid Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. The Governor has a sweet tooth - Mouth sensing of nutrients to enhance sports performance Short-term recovery from prolonged exercise: exploring the potential for protein ingestion to accentuate the benefits of carbohydrate supplements. 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	There's a big, big difference between getting through your workout and performing to your maximum potential.
0:06.0	The Traflon Show, episode 100.
0:11.0	Hey, what's up everybody and welcome back to another episode of that triathlon show, the podcast presented by Scientific Triathlon.com.
0:32.6	I'm your host, Michael, and today's episode is one of the follow-up episodes that I promised in episodes
0:39.4	94 and 95 we return once again to the topic of nutrition and this time specifically
0:47.3	what are the research-based recommendations for nutrition before during and after workouts so as, in last episode, we also had Monique Ryan on and talked about nutrition.
1:00.0	So it's a big nutrition week and with episodes 94 and 95 also being on that topic.
1:07.5	It's been quite a lot of that recently, which is just a random coincidence, really,
1:13.5	but from my podcasting scheduling. But I think it's fine because there's a ton of noise to
1:20.2	cut through with this topic. And yeah, I've kind of made it my mission to do so, try to cut
1:27.0	through some of the noise at least.
1:28.9	So really separating the fads from the facts.
1:34.1	And as I record this, I just spent some time looking at what people are writing and doing in terms of like social media and nutrition coaching in various endurance groups on Facebook and as usual
1:47.0	that just made me cringe and I feel so sorry for the people that are receivers of all this
1:53.9	probably well-meaning but completely unfounded advice that is definitely not fact-based
2:00.5	so that's what I hope that for you listeners
2:04.8	that I can help clear up some of the confusion, because nutrition is a topic that we
2:09.4	know a lot about compared to training. There are a lot of more questions than answers really about
2:14.9	how to train. We don't, there are many good ways to train,
2:18.3	but although that is really almost, a lot of it, I should say, is anecdotal evidence. And it has
2:25.3	been really difficult to study things like optimal training protocols. Strength training is the
2:30.5	exception there. But nutrition is something where we have a lot of answers and
	...

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