Fatboy´s Nutrition Series: Optimal weight vs. peak performance

So - Janne had a great point on his HamburgerMan Diet post. I invented "Diet from Hell" based on a the advice of Catalan nutritionist and it works wonders for me too, while trying to control my weight around 71-72 kgs, which is my racing weight.

I read this great book on Racing Weight and it´s definitely worth looking at in terms of understanding better the concepts I introduce in the Fatboy´s Nutrition Series.

Quite easy in theory really - leave out as much processed food as possible; bread, pasta, potatoes, rice and substitute with raw foods, proteins from meat and fish, fruits and veggies - and call it the Caveman Diet if you will. This (and any other diets) works well, especially if you, like Janne, actually starts enjoying its content and make it your normal routine and daily intake, not a hard-to-follow diet!


However - once we get closer to race day and we´ve (hopefully) reached our own optimal weight, some long and hard trainings and also race days will require a different intake of carbs, proteins and what-not. You really can´t get through build and peak periods on a diet - so if you wanna drop weight, do it now before these race specific training pop up in your agenda!

There are many theories on how to eat well for peak performance, but one thing is certain; the body engine burns glycogen, a fuel which is being generated in your stomach based on the input of carbs, proteins and fat (and beers) we pour onto it. The body is so damned intelligent and chooses the best fuel first, which are carbs, then burns proteins then fat. When the reserves stored in our muscular cells are depleted it starts asking the stomach to produce more glycogen fuel, but performing at high intensities the stomach is too slow and cannot deploy enough fuel. The body then starts burning stored body fat (great!!) but also muscle fibers and that hurts. Running at e.g. marathon pace this occurs after approx. 2.5-3 hours and we know the pain as "hitting the wall". During race we can add fuel to the equation by drinking energy drinks, eating bars and gels - but in an Ironman race at some point the body will turn to burning fat and muscles - and through our long trainings in base and build period we are working to getting the body used to the pain following this.

It is recommended to add 100g of pure carbs before a key performance workout. Many think that carbs are the same as pasta and I often see people surprised, when you tell them that an apple is 99% carbs (actually much more than pasta). So chunk some fruit, energy drink, a power bar or maybe muesli before the core training - but of course don´t over eat.

Now and then some (including myself) does long trainings in the morning fasting - that means no breakfast before hitting the road. Hence, you will hit "the wall" maybe already after 1-1.5 hours and start pushing the body´s limits, burning fat and muscle and also getting the body and mind used to work in this situation, which WILL eventually occur for any of us during a Ironman race. Try it first on a 2-3 hour bike ride, bring an energy bar just in case. Great way to get lean fast too.

That´s it for now - I´m back soon with more on The Nutritional Account - the daily equation on input and output. Stay tuned

Fatboy´s Nutrition Series:
I: Nutrition - optimal weight vs. peak performance
II: The nutritional account - Input vs. output
III: Nutritional Value - crap vs. performance intake
IV: Eating like a champion
V: Supplements