Carbohydrate for Endurance Training
Video taken from the channel: Institute Education
Nutritional strategies to enhance mitochondrial adaptation to endurance exercise
Video taken from the channel: ECSS.tv
Factors determining ultra-endurance exercise performance Dr. Mattsson
Video taken from the channel: ECSS.tv
Nutrition is key to sports performance
Video taken from the channel: Ohio State Wexner Medical Center
IS-PM05 High-carbohydrate or high-fat diets for optimizing training adaptation and performance?
Video taken from the channel: ECSS.tv
Nutritional Strategies for Optimizing Elite Endurance Exercise Performance Prof. Jeukendrup
Video taken from the channel: ECSS.tv
My Diet As An Endurance Athlete | FULL DAY OF EATING
Video taken from the channel: Nick Bare
Given the nature of endurance sports, there are several vital nutrients that play an important role in both performance and recovery: 1. Carbohydrates are often the preferred source of fuel for endurance sports, and they become the focus of the nutrition plans of many athletes.training and nutrition. For endurance exercise lasting 30 min or more, the most likely contributors to fatigue are dehydration and carbohydrate depletion, whereas gastrointestinal problems, hyperthermia, and hyponatraemia can reduce endurance exercise performance and are potentially health threatening, especially in longer events (44 h).There has been little investigation, and less evidence, of a role for protein in enhancing endurance performance directly, but studies have shown that protein intake during or after endurance exercise suppresses markers of muscle damage and reduces feelings of muscle soreness. 1. Protein and exercise.
The joint position stand of the Academy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) recommends that moderate exercise (1 h/day (h/day)) requires 5–7 g per kilogram of bodyweight per day (g/kg/day) of CHO, while moderate to high intensity exercise (1–3 h/day) mandates 6–10 g/kg/day.Timing 240-280 calories of carbohydrates in an osmolar solutions (280-303 mOsm or less) in 16-24 fluid ounces during a 50% VO2 Max to no higher than 75% VO2 maximal aerobic exercise rate per each hour during exercise is supported from the literature to postpone endurance-induced fatigue.in Hydration and fuelling on the move, Nutrition for endurance athletes After almost three decades of sport performance research, Andrew Hamilton looks at some of the key breakthroughs in carbohydrate nutrition and what they mean for endurance athletes seeking maximum performance MORE Carbohydrate on the move: does mouth rinsing really work?
To maximize carbohydrate uptake into the muscles and extend endurance, choose products whose ingredient lists include multiple types of carbohydrate. Common carbohydrate sources used in sports foods include maltodextrin, glucose or dextrose, sucrose, and fructose.The total energy expenditure (TEE) of endurance athletes depends on their body mass, body composition, age, sex, non-exercise activity and frequency, duration and intensity of exercise. Total TEE of endurance athletes is approximately 1.8 to 2.3-fold as high as the individual’s resting energy expenditure ( 37 ), but may be up to 4-fold in.Dietary supplements to enhance exercise and athletic performance come in a variety of forms, including tablets, capsules, liquids, powders, and bars.
Many of these products contain numerous ingredients in varied combinations and amounts. Among the more common ingredients are amino acids, protein, creatine, and caffeine.Our first thing on the list for nutrition for Endurance athletes are Carbohydrates, Carbohydrates are the main fuel source during training and race day and is stored in form of glycogen which must be refilled each day from carbohydrate foods in the diet.For example, endurance athletes weighing 70 kg would need to consume 98 grams of protein daily to support their endurance exercise.
Athletes who take part.1. Introduction. Optimal endurance performance requires careful consideration of nutrient intake.
Research accumulated over the last half-century has shown that the most beneficial nutritional intervention is one that can augment and preserve carbohydrate (CHO) fuel stores (muscle and liver glycogen) for late-race, high-intensity exercise.Physiological demands and nutritional demands of endurance sports Muscle glycogen and blood glucose are the most important substrates for the contracting muscle (Romijn et al., 1993Romijn, J. A., Coyle, E. F., Sidossis, L. S., Gastaldelli, A., Horowitz, J. F.Endert, E.1993.A single carbohydrate source can be oxidized at rates up to approximately 60 g/h and this is the recommendation for exercise that is more prolonged (2-3 h). For ultra-endurance events, the recommendation is higher at approximately 90 g/h.
Nutrition for sport and exercise We should all aim to eat a healthy, varied diet based on the principles of the Eatwell Guide, and this is also the case when you are active. When physically active, your body will use up more energy (calories).
List of related literature:
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from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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from Nutrition |
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from Triathlon Science |
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from Practical Applications in Sports Nutrition |
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from Encyclopedia of Sports Medicine |
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from Practical Applications In Sports Nutrition BOOK ALONE |
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from Swimming Fastest |
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from Successful Coaching |
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from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone |
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from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance |
64 comments
Where do you get those sweet macho man randy savage sunglasses?
thx a lot, the explanation at 22:00 is what i was exactly looking for.
Me: Feeling productive and healthy “Going to go on 3 mile run today!”
Nick: “We’re doing a 3 mile warm-up”
Me: “Oh, what the fu-“
Yall ever get the side stitch? Is it always around or tend to fade out with experience or just kinda random depending on your eating and breathing?
Nick are these types of meals in your cook book that comes with the Break the switch program?
That ground beef bass line intro with the salt and pepper grinder was groovy as heck
I’ve always wondered what that BPN building down the street from me was. Now I know. Haha. Super cool.
You see the problem here. You have if set to m for mini. When it should be set to w for wumbo… Wait sorry wrong video. I thought this was Good Will Hunting.
Endurance athletes No. 1 rule is never put unnecessary muscle mass, so you wont look like a barbie doll when you run
Natural flavors are artificial ingredients built in a lab my chemists. The USDA allows companies to call it natural flavors because the ingredient starts with a naturally occurring ingredient. But it’s still chemicals. So while it sounds like a fairly clean bar, having natural flavors in your product is nothing to brag about.
If that’s what you learn doing course in nutrition, i am glad i didn’t waste my time and money.
@ 16:05 FINALLY!! Someone doing ACTUAL REAL PULLUPS…..very rare…perfect.
Does Burke know the research based on the philosophy of the Polish doctor from the high-fat diet Jan Kwaśniewski: low vegetables, nuts, fiber, vegetable oils, kcal. A lot of calories, saturated animal fat, moderate amount of protein 10-15% of calories. Carbohydrates from potatoes, flour (starch), dairy products, simple sugars in the amount of 15-18% kcal with e.g. 6000kcal? https://drive.google.com/folderview?id=1FbUvLvexLnNfISPz2eaQkpIxZxW9c3Ke
I just did a double-take so hard when you said Indiana I had no idea!!
Bro, thanks for your info and I’ve been studying anatomy and physiology but your stuff is kinda expensive. 100 sqauts a day, 40 hand stand pushups, 25 stairs double time, 100 burpies, I’ve started telling my self one more and activated savage and usually do 7 to 10 more, you make videos so your not willing to have that look of insanity on your face and quivering of the body afterwards because you have to earn viewing. But when the cameras off. I know you’ll activate it and push for savage.
How can u say 3miles warmup what heck im running 1.5mile 12:10mins and im about to become a marine
changing the stimuli to get maximal fat oxidation is the right approach. i think i know why:
if you do SIT, you will grow mitochondria but do not multiply them.
growing them bigger and stronger ends at some point when mitochondria cannot grow bigger anymore.
then doing SIT again does not make sense anymore.
so you have to do fasted LISS in zone 2. there will be a similar pathway activation through AMPK/PGC-Alpha. However, the signals are somehow different because now the mitochondria are dividing. that means that we have now more but smaller mitochondria.
doing LISS all the time also does not make sense anymore because small mitochondria cannot divide anymore. so you have to do SIT again to make them grow again.
conclusion: you need to do SIT and LISS in an alternating protocol to get maximum fat oxidation.
New to the channel and enjoying it! Nick (or anyone who’s been around a while), 1. do you ever drink alcohol and 2. are you a cheat day/meal guy or just stick with it? As a Texan, I love a few beers and some Tex-Mex on the weekends, but I know it’s holding me back in the end.
Is there any reason to run topless. Other than being a narcissist
Sprouts as well as tasting nice, are also excellent for farting.
Peanutbutter and jelly, great snack. Add some honey or syrup along with the seeds you got a real treat.
Hey I started a go fund me to get these guys some new shorts. I think they’ve had these since 4th grade
Ahhh these suuntos watches is the best i have the spartan one
I’ve notice you eat a lot of protein in every meal. I’ve done that before with myself and notice Ive gain weight. How can you balance?
Would love to compile a spreadsheet with all of his supplements and cost per serving to figure out how much it would cost to replicate his daily supplementation. I feel like it’s got to be pretty pricey. Not a dig at the pricing of his products at all, but when you take advantage of any supplement brand with that wide of a spectrum of products, it’s gonna add up.
I am an endurance athlete and I found your video very usefull. I am naturally quite muscular, 6.2 184. I want to recover well, but I want to lose some muscle mass. My goal is 176. How could I achieve that? Should I cut down on proteins or would that mess up my recovery?
Wow! Rich in information and ideas im a better athlete after this thank you where are more videos of Mikael Mattsson quite the intelligence?
Does anyone know what Bucky’s jam is? Is that a Texas store?
Could he maybe take out the hot potato out of his mouth when he is up to giving a presentation?! He sounds so bored by his own material, lost me.
Fortunately for myself I have a few years of experience in nutrition planning, but it seems like your product is very well researched and professionally put together, clearly much better than some of the more wishy washy ones you can find from fitness ‘gurus’ on YouTube. Although I won’t be purchasing it, I hope it finds success and the people who buy it improve their lives with it.
arterial health of sedentary vegan better than omnivore marathon runner #maketheswitch
I really like the idea of your nutrition plan, all about it, been about it.
I see a lot of running videos but how are you transitioning from training in a pool to handling that open water swim? I’m hoping to get some Iron experience after I’m as wealthy as you haha!
@Nick, Hey man i’m also in Austin, where you buying that meat from? Give me a good recommendation, i need more food my appetite is too big.
Um ok he rlly just said “sub 3 min”. Um that’s like a fast jog I’m confused
I drink alkaline water after working out. I eat over 12 pills a day I’ve studied neuroscience have a halo headset, and I’ve hust started on nutrition but please continue to give me more. I have to be stronger for my community and my world.
If only someone could start a nutrition company that the average American family could afford. All of the thing nutrition companies sells is highly over priced, doesn’t matter what company it is.
Can you share what brand shirts you use for your shirts? I want to buy one but don’t want it to shrink and I’m really picky with brands of blank tshirts
No way your body weight is staying around 200 when that’s all you’re eating
Can you cut out all the fill crap from your vids? I used to love watching your content but now every single video is 20 minutes of mumble and fill. If the video is titled “ Day of eating” or “running a 5 min mile” or whatever, i dont see a need for a 20 min video. I just skip your vids now bc its too long and full of all sorts of random vlog stuff. Good progress in the run category btw, your killing that.
Anyone have any recommendations for a watch to be able to track my runs and all that? I’ve heard Garmin is the way to go, but which model?
Not a single healthy meal in the entire video. Quite an achievement.
damn if he only used some sun screen and face lotion he would be perfect
Bro, how do you get by being full of shit? Is it the money? Youtube fame? You are 100% on something if you are on a diet like that and running as much as you claim. And still keeping the amount of muscle you have. I don’t care how much success you have, being full of shit for monetary gain is low.
Are you doing steroids?…….Endurance athletes, we get lighter and skinny as we get into. It’s amazing the number of carbs that you are loading on each meal! Too many lab drinks and food….dangerous! Try to stay with more real food!
I am now well into my 60’s and have been an elite level endurance runner since my late teens well into my masters category years.
I still run 10K five times per week, all year round. Aside, the obvious training and mental discipline over the decades I think that my strict “plant-based” (vegan) diet since 1976 has played a major role in maintaining a very fit, healthy, injury free, lifestyle. It was the best decision that I ever made.
Also note, I have never taken any kind of supplements, etc., and my B12 levels have always been in the higher-normal range.
I wouldn’t consume animal products for any reason whatsoever, plus of course, I also feel so much better inside knowing that I do not contribute to the horrendous cruelty, suffering, and murder associated with today’s insane global animal agri-business.
Plus, plant-based cuisine just tastes so much better anyways…
It’s a win-win scenario for everyone on the planet. Us humans, the animals, the environment, and Mother Nature.
So I need your rancher information I live in Austin as well hit me up direct or my DM on instagram same name
Nice. Regards from Africa. Kenya. Mombasa. Diani Beach.
All the Best n God bless
For those saying he’s not eating enough, he had well over 3000 cal that day. The dude is 200 lb of lean muscle and does hardcore endurance training on a daily basis, so he needs every bit of those calories. BUT if any average person working a desk job ate this much, they would definitely gain some weight… Watch what y’all eat, research has shown that even professional dietitians underestimate their calorie consumption by an average of 10%
Gone are the days were real men eat watever they had on the plate..nwadays it’s just men on periods
Just purchased BTS, can’t wait to be a better me! Keep it up Nick, you’re one of my main motivators to better myself.
Have to say…the waffles taste way better if you just make the Kodiak mix by itself, eat the bananas and protein shake on the side
First 52 seconds of video… Blah blah blah blah blah plug plug plug plug plug not even remotely what the thumbnail says
I used to do 7 mile runs before i lift but now a days i stick to 4 mile runs 6 days a week before i lift…. im not up for a 12 miler at once…..not yet anyways!
Its all about the positive and motivation!!! And of course nutrition) wonderful job
“Naturally sweet with honey”
checks bar nutrition 17g of added sugar. That is not natural at all..
Tossing Russell sprouts with a little bit of honey is good too, with the oil, and seasonings.
@ 1:35:45 “ketogenic diets are clearly not appropriate for endurance athletes”
i think this is completely wrong. LISS training on keto is more effective because the CH group needs to empty their glycogen tanks longer before the training session gets effective. so people on a ketogenic diet need to do 30min shorter LISS but might profit from doing SIT more often.
if i remember right, the yonly did 10k and 20k where the CH people have enough CH with them. within a 42km run this could be a problem. 42k and longer is where keto athletes can shine. i consider that endurance.
but as i said, also the exercise needs to fit the diet. did they consult steven phinney?
Hey Nick, first I lov big green/big reds, second have you thought about a refill pouch instead of a container for red/greens?
I actually really love how you went from body building and heavy lifting and being huge, to doing marathons and solely focusing on endurance and running. Those two typically don’t run together and you’re going from one to another, having gotten good at both. That’s respectable
That second talk is the best overall summary of the current state of appropriate fuelling for endurance sport that I’ve seen. Fantastic.
Watching you evolve just in the last 2 years is fucking nuts man. you are a tank.
I add my homemade everything bagel seasoning mix to my flex bowls (couldn’t find bulk poppy seeds, so I used chia seeds) and I tried that juice concoction and oh my goodness! Loved it!
Dark chocolate, Nicotinamide Riboside and fish oil were investigated. Choc and oil had good results. NR had results in rats. More research needed in humans.
I’m off to eat some dark chocolate! (As if I needed another excuse)