5:10: How to fuel your three energy systems
- How to support the alactic system:
- Creatine is being rapidly recycled to produce energy.
- Creatine primarily comes from animal protein.
- Creatine supplementation does benefit runners.
- Choline (i.e. from eggs) and glycine (i.e. from bone broth, collagen peptides) support this pathway as well.
- Creatine does help retain water in the muscle, but the advantages of creatine far outweigh any disadvantages.
- How to support the anaerobic system:
- Zinc & magnesium are important and can be obtained from seeds and nuts.
- B vitamins from dark leafy vegetables.
- Experiment with optimizing fat oxidation during non-competitive days. B vitamins and minerals are essential here so get 5 servings of vegetables daily.
21:00: A discussion on how to support a healthy diet (omnivore or plant-based)
- First tier on the pyramid: You need to first ensure you have the macronutrients down across fat, carbohydrates, and protein
- The second tier on the pyramid: The quality of the food.
- The third tier on the pyramid: The micronutrients.
- The fourth tier on the pyramid: Specialized and intentional supplements.
24:24: Some tips on a plant-based/vegan diet
- It is important to track the food intake and supplement the diet.
- Calories should not be wasted on nutrient poor foods.
- Choline and B12 are important to supplement.
- Vegan athletes can perform just as well as anyone else.
29:55: Some discussion on a ketogenic diet
- Erin likes the ketogenic diet. Endurance athletes can perform well on a ketogenic diet.
- If you do follow a ketogenic diet, Erin recommends trying to train based on a low carbohydrate diet. Then, introduce more carbohydrates when approaching a competition. Training on a low carbohydrate diet can upregulate many beneficial pathways. Then, you will be able to better access those during race day.
34:00: Some discussion on meal timing
- You need to eat at least 30 minutes before a workout for that meal to have any effect on your run. Carbohydrates can have an effect if eaten 30 minutes before. You can digest minimal amounts of protein and fat roughly 90 minutes before an activity. You should have a normal meal from 2.5 to 3 hours before an event for optimal performance.
- Most nutrition for a workout has happened days and weeks before an event. Unless you have everything else dialed in, you do not need to focus on the pre-workout meal much.
51:24: Useful supplements for runners
- A good, high quality multivitamin is helpful. A high quality multivitamin is usually split into multiple capsules across the day.
- It is important to ensure you have a healthy balance of Omego 3’s.
- Vitamin D is a known risk for endurance athletes. Vitamin D is quickly depleted by endurance performance, even if you are commonly exposed to the sun.
- Collagen peptides are extremely helpful as well from shellfish or bovine sources.
- There is a risk of iron deficiency with endurance exercise.
- Probiotics are important for endurance runners as well.
Who: Erin Skinner is a Registered Dietitian Nutritionist, Certified Personal Training, and Certified LEAP Therapist. She has deep experience in athletics, from participation in triathlon to crossfit. She is also the founder and owner of Real Nutrition RX & Erin Skinner Nutrition.
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