Hey y’all. Again, school and work are nuts right now so here is a little project I worked on at my job that you might be interested in. This will give you a little better knowledge of the different fuels used for long-duration, moderate intensity exercise (like distance running) versus short-duration, super high intensity exercise (like short sprints, power lifting, and jumps).
A more general sports nutrition discussion can be found here: PODCAST: Performance Nutrition for Endurance Athletes
- EAT ENOUGH CALORIES!!! This is the biggest mistake I see with the athletes that I work with. Not enough calories = crappy workouts = less training adaptation, AND probably not great recovery which can lead to breakdown and injury on top of subpar performance. Calculate using the Mifflin-St Jeor equation.
- Both power and endurance athletics require carbohydrate, but you will deplete more carbohydrate with endurance exercise.
- Excessively high intakes of carb are not helpful, but excessively low intakes of carb can be detrimental both for endurance and power sports
- Build muscle: follow training with protein soon after and regularly throughout the day, in 20-30g doses. For athletes, .8 grams per pound is the max you should need.
- Creatine supplementation works for about half of the population and can reduce time to fatigue in max intensity short duration activities (like power lifting)
**It should be noted that I chose to discuss only traditional fueling patterns and research, and not to delve into recent developments in low carb-high fat diets for endurance athletes. From my own experimentation with this method and knowing my audience (i.e. people who have full time jobs and families and who are likely not going to eliminate carb for practical reasons) I think that fueling endurance with carbohydrate is the best option, and it’s truly the only option for vegetarians. However, I do concede that the theory and the research are gaining ground and it can work really well for people. If you’re interested in learning more about that, I would recommend checking out the Endurance Planet podcast and reading this book. Which of course, I haven’t done yet since I’m currently a slave to the MPH curriculum.