Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95

That Triathlon Show

Mikael Eriksson

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

4.9 • 596 Ratings

🗓️ 22 January 2018

⏱️ 34 minutes

🔗️ Recording | iTunes | RSS

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Summary

A research-based review of nutrition, including overall energy intake, energy balance, and macronutrients (fat, protein and carbs) for endurance athletes. Part two of two. IN THIS EPISODE YOU'LL LEARN ABOUT: Protein for endurance athletes Fat for endurance athletes (Even more about) why you need to be a carb AND fat burner How to calculate your macronutrient needs based on your overall energy intake 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: Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94 Nutrition and Athletic Performance: Position statement Threshold Confusion: Aerobic, Anaerobic, Lactate, Functional - Help! | EP#71 Energy requirements of the athlete: Assessment and evidence of energy efficiency 2014 Female Athlete Triad Coalition Consensus Statement on Treatment and Return to Play of the Female Athlete Triad The IOC consensus statement: beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S) New Insights into the Interaction of Carbohydrate and Fat Metabolism During Exercise Improved Gross Efficiency during Long Duration Submaximal Cycling Following a Short-term High Carbohydrate Diet Contemporary Nutrition Approaches to Optimize Elite Marathon Performance Fueling strategies to optimize performance: training high or training low? Carbohydrates for training and competition Dietary protein for athletes: from requirements to optimum adaptation. Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration 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 are forced to inactivity due to the injury and that is a situation when actually going up to that 2.0 grams per kilogram per day really does help a lot in the prevention of the loss of muscle mass
0:13.5	that triathlon show episode 95 Show, Episode 95.
0:37.1	Hey, what's up, everybody, and welcome back to another episode of That Triathlon Show, the podcast presented by Scientific Triathlon.com.
0:40.7	I'm your host Michael, and today's episode is part two of the nutrition podcast series that started in the last episode.
0:50.1	And today we'll continue and we'll talk about proteins and fat for endurance athletes, mostly plus an example of how you can calculate your carbohydrate, protein and fat intake needs based on your individual numbers.
1:06.0	So it will be a very simple and practical example that will give you an idea of how to use the information that you've gotten in the last episode and that you'll get in this one.
1:17.4	Just as a quick reminder, the last episode that you heard was mostly on energy intake overall and on carbohydrate for endurance athletes.
1:27.9	One other thing that we actually talked about quite a bit or two other things that are
1:32.2	important to mention is the concept of energy availability.
1:36.1	That's super important and something that a lot of athletes don't know about, haven't even
1:40.6	heard about, but that can give you all sorts of health issues like the female
1:47.1	athlete triad, which is disordered eating menstrual dysfunction and bone, unhealthy bone structure,
1:55.0	not strong enough bones. I don't know exactly what the definition of the bone problems
1:59.3	that you get are, but then also the extended Reds or Red-S relative energy deficiency in sport,
2:07.7	which extends to male and female and has a host of other important implications
2:14.5	like hormonal and psychological and physiological gastrointestinal problems related to it.
2:21.6	Anyway, that's important. And obviously, we talked about how you use fat and carb in endurance performance.
2:28.6	So that's an important basic knowledge to have for any endurance athlete, but especially to get the most out also of today's episode.
2:36.8	You need to know that, so go and listen to that episode, I would say, before listening to this one.
2:42.4	That was episode 94.
2:45.1	Before we get into today's main topic, thank you to our sponsor's Precision Hydration that you can find on
2:51.9	precisionhydration.com and you can buy electrolyte supplements to make sure that you maximize your
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