Things I Learned at Endurance Coaching Summit

This is an outline from Coach Michelle’s weekly Facebook Live. View the full video here.

Nutrition

  • CHO
    • Standard rec’s are 30-60g / hr
    • Higher levels (60-120g/hr) 
      • Decrease RPE
      • Decrease muscle fatigue
      • Have to be trained (1-2x/wk)
      • Combo of fructose & glucose
    • Eat real food as much as possible
      • More complex…paces the rate of CHO release into gut
    • Improved fitness improves ability to process CHO during exercise (more blood goes to gut)
  • Importance of Optimal Fueling
    • So important for all ages, both genders
    • Female Triad – undercaloried, irregular periods, osteoporosis
    • RED-S (Relative E Deficiency in Sport)
      • Both genders
      • E intake lower than body needs
      • Health consequences – metabolic, growth, menstrual, bone, GI, immunological
      • Performance consequences – decreased endurance/muscle strength/coordination/concentration, increased injury risk/depression/irritability
    • If you don’t fuel properly you can’t recover properly
  • Mature Adults (45+ female, 55+ male)
    • Atrophy of skeletal muscle, reduced O2 use, longer recovery
    • Women:  
      • Increases:  Belly fat, muscle catabolism, cortisol, PRO needs
      • Decreases:  sensitivity to anabolic stimulus (exercise, PRO), bone density, insulin sensitivity, CHO needs
      • Biggest body comp changes happen 3-4yrs before meno
    • Men:
      • All these changes happen around 55yrs old
    • Diets – Keto
      • Women – studies done on post-meno W/O exercise
        • If you exercise…outcomes…
          • Thyroid suppression
          • Increased cortisol, body fat
      • Men – studies done on obese, diabetics
        • If you exercise…outcomes…
          • Decreased BF, performance at anaerobic intensities (adding CHO may offset perf decreases) 
      • Rec’s
        • Increase PRO w/ regular dosing throughout day
        • Avoid getting into low E state (eat regularly every 2-3hrs)
        • PRO w/in 30min of exercise
          • Can underfeed your cells even if you’re eating…timing is critical

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