SNR 147: Jeff Rothschild, RD - Carbohydrate Periodization for Endurance Athletes and How the Menstrual Cycle Impacts Training

Sigma Nutrition Radio

Danny Lennon

Sigma, Dietetics, Evidencebased, Nutrition, Training, Health & Fitness, Science, Diet, Fitness, Evidence, Bodybuilding, Health

4.8 • 626 Ratings

🗓️ 10 October 2016

⏱️ 46 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode 147: Sports dietitian Jeff Rothschild discusses how he implements the latest glycogen/carbohydrate availability research into pracitce with his endurance athletes, issues surround supplements on race day and how the menstrual cycle can affect programming and training performance.

Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of clients including elite ATP and NCAA tennis players, endurance athletes, boxers, swimmers, and a number of touring musicians at TriFit in Santa Monica, CA. Jeff is also a writer for the Examine.com monthly research digest, and teaches college sports nutrition at CSU Los Angeles.

Jeff follows a methodical and steadfast approach to nutrition, prioritizing the questions of ‘who are you and what are your goals’ during the decision-making and counseling process to achieve quality results. This includes an evidence-based approach to nutrition, practicing concepts developed over time instead of using untested or unproven ideas. This allows everyone from elite athletes to sedentary individuals to get the most out of sessions, optimize nutrition plans to fit their own needs, and create the greatest and longest-lasting positive changes.

Jeff’s main areas of interest are sports nutrition, meal timing, intermittent fasting, and circadian rhythms. He has co-authored multiple scientific research papers that have been published in peer-reviewed nutrition and1797350_10151994670761359_1463077510_n food science journals, served as a reviewer in the peer-review process for journals, and has presented his research at national nutrition conferences. He is also an NSCA Certified Strength and Conditioning Specialist (CSCS), and has spent five years as the assistant tennis coach at CSU Los Angeles. Jeff helped the Golden Eagles earn national Top-25 rankings each of those years, and was a two-time winner of Assistant Coach of the Year for the West Region by the Intercollegiate Tennis Association. Beyond nutrition and coaching, Jeff has competed as a cyclist and continues to play competitive tennis.

In this episode we discuss:

How to translate the latest "train low" and "recover low" strategies into practice with athletes
Supplementation for endurance athletes
How to schedule your supplements/nutrition on race day
How the menstrual cycle affects training and nutrition considerations

Transcript

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0:00.0	Let's say a race is even 8 a.m., which is on the late side.
0:09.0	You've got to get your beet powder in, let's say around 6.30.
0:12.0	You've got to get some caffeine in there somewhere.
0:14.0	You've got to get at least two doses of the bicarbonate.
0:17.0	You know, that can get tricky.
0:19.0	I want them to understand that it is a bigger stress in their body.
0:21.6	If they're doing this kind of protein-only and no-carb recovery after an evening spin class,
0:26.6	usually we'll grab a water bottle, you know, this is our gas tank, our carb gas tank,
0:30.6	and if you've depleted it, then that's kind of sending a different signal.
0:34.6	Decreased plasma volume, so if someone's sweating a lot and trying to deal with the heat
0:40.3	and they already have a decreased plasma volume that's going to lead to a reduced sweat rate,
0:43.3	which makes it tougher to control your temperature, lower blood pressure, and an increased heart rate during exercise. Hello and welcome.
1:00.4	My name is Danny Lennon and you are listening to episode 147 of Sigma Nutrition Radio,
1:07.2	the podcast that gives you access to weekly discussions with the world's leaders in
1:12.0	evidence-based nutrition, health and performance. Before we jump in today's episode, just to let you
1:18.9	guys know that the new Sigma Nutrition and Performance T-shirts are available to buy on the
1:24.3	website right now. So if you just head to sigmautrition.com, you can just select
1:29.4	apparel from the menu and then you'll get all the information of the new t-shirt. And you can go
1:34.7	and get them now if you want to represent Sigma Nutrition. They are there and they are awesome.
1:41.3	Today, I'm delighted to have sports nutritionist Jeff Rothschild on the show.
1:46.8	Jeff is both a registered dietitian, as well as having a master's degree in nutritional science,
1:52.7	and he works with a variety of different clients, including on this tennis side, he has
	...

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