This is a basic guide to understanding nutrition for training & racing

Understanding the Fuel:

Muscles function using energy generated from 3 fuel sources. The use of these fuel sources is determined by either

1. The rate of absorption or 2. The intensity of work

Principles to understand:

1. Fuel utilization is trainable
   • Our gut is adaptable – the more we practice using ingested carbohydrates, the more glucose and fructose transporters we can develop lining our gut
   • More training leads to more muscle mass – more muscle mass leads to more stored glycogen
   • Mitochondria is the part of the muscle cell that ultimately turns fuel into energy within the muscle cell (“the powerhouse of the cell”)
   • More (targeted) training leads to a greater number of mitochondria & enhanced function of the mitochondria
2. All exercise utilizes carbohydrate!
   • No matter how efficient you are at utilizing fat as fuel, you are always using carbohydrate to some degree
   • Under fueling will lead to less ability for the muscle cells to generate energy
   • Less energy = less output
   • Less output = less training stimulus or under performance
3. Timing and Type of fueling matters!
   • Using carbohydrates while doing the work (training) is the most direct and fastest way of delivering fuel to the muscle cells
   • Post exercise, muscle cells are most primed to replenish glycogen stores within 30 minutes of completion of exercise
   • Delayed intake of post exercise carbohydrate leads to delayed replenishment and decreased next day performance by up to 30%
4. Improving Fat Metabolism benefits all durations of exercise
   • The more fat you can use at higher intensities, the less reliant you are on carbohydrates
     • Remember: Carbohydrate supply is capped by the rate of absorption; Fat stores have an unlimited supply
     • The higher intensity you can perform where your muscles are using fat primarily for fuel, the less susceptible you are to carbohydrate gut tolerances and stored carbohydrate depletion.

Bringing It All Together

“Fuel the work required”

Every workout should be planned with the context of what we are trying to achieve with the stimulus and how much work is attempting to be performed

What should you use?

Higher intensity

• Faster absorbing fuel sources (gels, carb mixes). Fuel sources that a 1:1-2:1 Glucose: Fructose ratio

Lower intensity = you have options!

• For training, you can use more solids because absorption rate is not as important
• You can practice training your gut by using more rapidly absorbed fuel sources at higher amounts
• You can always use gels and mixes, but it does get more expensive

Additional Points:

• Aim for 2g/kg (1g/pound) protein each day. Include protein in your 30 minute post workout meal
• Test & Practice: Practice what works and doesn’t work!
  • Don’t wait for race day
  • Have fuel available that you can easily grab for any training session
  • One of the biggest benefits of having packaged fueling (bars, gels, mixes) is that you don’t have to think about it. Grab it and go!
• Just because you can perform the workout fasted, doesn’t mean you should
  • Most athletes are training a minimum of 5-7 workouts per week. Triathletes are often working out twice per day.
  • If you’re not fueling your workouts, you will become under fueled for your next workout very quickly
• The better you fuel your workout, the more work you can do!
  • The more work you can do, the greater the stimulus.
  • Whether you’re trying to lose weight or go really fast, there are very few reasons to not fuel your workout