Body Fuel Sports Performance & Lifestyle Nutrition

I was told that I buried the lead in last weeks Hydration 101 post.

This week I unburied it

Last week I told you that dehydration decreases performance.

Here's a bit more detail:

A) Blood carries oxygen and fuel to the working muscles.

B) Dehydration reduces blood volume

A+B = compromised performance

Do you drink to thirst or with a plan?

Tell me and leave a comment.

If you're new to me...this maybe new to you

If you've been around for a while this is a reminder

You have to dilute sugar with water before it enters the intestine or you are fu**ed.

The End.

Hydration is part of the fueling equation.

Do you plan your run or ride routes to have stops for refills?

Tell me in comments.

No s**t! That's what you thought wasn't it!

HAHA... me to. I thought this was a stupid post too.

Then an athlete told me it wasn't worth the effort to pack cold bottles in the car.

If you could be better for small effort....shouldn't you?

It's not always possible, but when you can would you take the time to pack cold fluids?

Leave a comment. Tell me how you keep your fluids cold training.

Are you using these 3 things correctly during training or races?

Water is a poor hydrator by itself

Sports drinks are full of sugar and calories you may not need

Electrolyte drinks provide no calories

Which one pairs the best with gels, bloks, and bars?

You don't ever have to answer these questions. What you're doing is probably great.

If you are you're ready to know the answers, optimize your fueling...

and stop racing on someone else's plan...

I'd like to help.

Share. Follow.

Sharing this video b/c you train damn hard. Why not get the most from it with solid nutrition knowledge!

https://youtu.be/-ZpeI-fq0Nk

How to think about fueling endurance workouts HIT THE SUBSCRIBE BUTTONThen what I really want you to do is FOLLOW ME ON 👇INSTAGRAM: https://www.instagram.com/andrewd_che...GET IN TOUCHhttps://bodyfuels...

Sharing this with you because you train too hard to fail on race day.

Research vs Real Life

90g of carbohydrate (CHO) for endurance events over 2.5 hours
is a well-known guideline

And those 90g need to come from two different sources: Glucose & Fructose to maximize metabolism.

60g Glucose + 30g Fructose

Except that's not best for everyone at every size or s*x.

Have you trained your gut? Are you training and racing on a fueling plan made for someone else?

Follow me for more endurance fueling info.

Be better!

I am not taking any new athletes for July but you can get helpful info on my YouTube Channel:

The Endurance Chef

The esophageal sphincter that keeps food in the stomach from coming back up into your throat...

(gross right) 🤢

well, it relaxes when you stop swallowing.

Eating and drinking small amounts will help prevent acid reflux.

Personally, I've found chewing gum helps reduce acid reflux on runs when they are too short to eat or drink.

What the body CAN do is very different than what it SHOULD do.

Max carbohydrate (CHO) from food or drink is about 108 grams per hour.

That rate of sugar intake is asking for a DNF. 🤮💩

Glucose and Fructose use different transport systems. But even using both we can't tolerate the max amount.

❓How much can you handle?

That depends on how much you've trained your gut!

Are you training and racing on a fueling plan made for someone else? 🤔

Follow me on IG for more endurance fueling info.



Be better

The idea that thirst is enough for endurance sports maybe true under a few hours. 🤔

Personally, I think it's wrong for anything over a couple hours.

4+ hour training sessions and events require a trained gut to handle fluid.

Don't expect your gut to process lots of water and food during race day from aid stations when you haven't trained consistently eating and drinking.

Believe it or not there are rules to eating during training or racing.

When you don't know these rules.....bad things happen. 🤢😫

sugar, fiber, fat, protein, dilution, sodium

These all impact your gut.

When your gut blows up = DNF

Need to change your fueling plan?
That's what I do. Contact links in bio.

Of the three macro nutrients FAT, CARBS and PRO it's no secret that fat causes GI distress.

Choose your training fuels wisely. 🦉

Fatty acids slow gastric emptying through hormone release. 🐌

Slow down this process of fluid or food leaving your gut and you can't keep up with hydration or fueling needs.

If you try and keep up things get sloshy. 🤮

If you can't keep up you get dehydrated and under fueled.

Dehydration lowers blood volume.

To get nutrients to working muscles the heart must work harder when there is less blood volume. 💓🦵

Dehydration decreases blood volume.

Are you an endurance athlete needing help with hydration strategies?

This is what I do. Let's talk.

What can you do with bits and pieces when you need to feed your training?

Had one egg. The bottom of a soy milk container. Some shredded cheddar cheese. And a sad already squeezed lemon surviving in the fridge.

So we ate.

French Toast Grilled Cheese w/ blueberry lemon compote and honey drizz

Frozen blueberries
1 egg
3/4 cup of soy milk
Lemon zest
1/2 tbsp Cornstarch
Cinnamon
Nutmeg
Honey

Made with ❤️
And hunger 😋

Have to fuel my body for all the run miles this week. At 45 there's no room for fkn around with nutrition.

EAT MORE COLORS. EAT MORE FRUITS AND VEGGIES.

YES I'M YELLING 😜

This one is exciting because it's where my PhD research is aligned.

Oxidative stress if not managed can decrease performance.

There's a lot we don't know here, but I can tell you adding the rainbow of colors to your diet improves nutrient density and may help fend off oxidative stress.

Today I am celebrating .gofar.salazar . We started out working on fueling for and then an . The end result is a truly IG feed of and being surrounding by great people.

💪 athlete having fun.

🍴 She tackled nutrition for sport and is taking herself to new levels of life.

📲We talked some food and a lot about the behaviors, expectations, and end goals of the nutrition. It can get deep.

🚫 It wasn't just meal plans and macros.

🎉Way to get at it Trish! Thank you for letting me be a part of your journey.

All plants - no problem. Eat meat - no problem.
These plant foods are complete proteins. They provide all the amino acid for lean muscle and tissue building or repair. 💪

If you eat meat they are a great foods for:
-increasing the volume of meals
- help reduce the price of meals
- give you more variety

I can only eat so much chicken 🐔 in a lifetime.

Those cutting out animal meats...that's definitely a personal decision. Doesn't matter why you're doing it.

What does matter is that you are replacing those foods to get the nutrients you're giving up.

Every athlete needs to get labs done. There's no question about it. If you plan to train at altitude for a prolonged period of time get iron labs done before you go. Then again at 3 months of being there.

I simply can't afford to give up one of the most affordable and convenient sources of lean protein, B12, Calcium and Vitamin D.

Can you? Check prices on your next trip to the store.

The milk alternatives are expensive, less quantity, and most often have way less actual nutrition. That's just not in my budget - nutritionally or financially.

All those salt tabs and very salty supplement products that "supposedly" stop cramping and replace sodium from sweating can actually be THE CAUSE of your GI issues.

btw... they don't do s**t for cramping. I don't care what "coach" from "insert podcast here" said.

Don't shy away from carbohydrates. They can lessen the negative side effects of increased elevations. 🥞🥔🍠

Decreased appetite + less food + increased elevation + more breathing = a giant snowball effect of poor performance 😩