Health, Energy, Performance

In this episode I had a great priviledge and honour to discuss nutrition  and training with a legendary author, coach, nutritionist, Matt  Fitzgerald!

To connect with Matt, you can reach him via:

Website
Facebook

Mentioned in the episode (in no particular order):

• 80/20 of running
• Diet Cults
• How Bad Do You Want It?
• The Endurance Diet
• 80/20 Triathlon
• Purpose of race nutrition

Below, you can find the topics and questions we discussed with time-stamps.

3:15 What is the best diet for endurance athletes?
5:58 Carbohydrate intake for endurance athletes – Carbohydrate centered diet
7:48 Nutrition periodization
10:48 Diet trends
11:43 Glycogen depleted workouts
12:35 Fasted training
16:44 Fat adaptation
19:35 I’d like to know if he has seen success with vegan/veg LCHF diets – High fat and vegan performance
22:57 Does Matt have any experience with Gu/gels building up insulin resistance or contributing to NAFLD?
25:33 Problems fueling during a race and long workouts,
28:35 GIT issues and training your stomach
31:45  What were the major differences in training when comparing the  professional running camp he attended and the way he used to train?
36:00 Cramping
41:36 Endurance diet, focusing on quality of foods
44:27 Intuitive eating
47:00 How does Matt recommend using the concept of periodization for training with his 80/20 training
49:31 Tapering
50:43 Off-season training
53:50 Pushing yourself mentally, how to find the sweet spot when you are pushing yourself but you don’t go over a threshold
58:33 News from Matt on his new book, 80/20 of Triathlon Training

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Spartan Race Krynica Ultra Winner Sebastian Conrad Håkansson joins me today in an open conversation about his experience from his last race held in Krynica, Poland.

Some of the topics we discussed involved:

• about Sebastian's background in sports;
• preparation for Spartan Ultra;
• nutrition;
• Sebastian's risk & reward;
• future of OCR and Spartan race as Olympic sports.

Time Stamps

02:45 Sebastian's feelings from Spartan Ultra

10:00 What made Sebastian decide to take on the Ultra. He was not preparing for it

11:00 Sebastian's background in sports and how he got to OCR

18:50 We speak about nutrition during the race and on course and Sebastian's risky decision to run without nutrition for the first half of the race

22:54 How Sebastian trains

34:00 Sebastian's nutrition

42:15 Future of OCR as an Olympic sport

50:35 What Sebastian is planning

Connect with Sebastian:

IG @sebconrad

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Energy metabolism is one of the basic topics of nutrition that is often misunderstood and misinterpreted. Danny Lennon, MSc in Nutritional Science, explains energy needs and the importance of carbohydrates for athletes and then we dive into fat-adaptation, fasted exercise, and recovery. 

We also mention body composition changes and Danny then explains Chrono nutrition and how it affects our health.

Sigma Nutrition Radio on Facebook

Danny on Instagram or @dannylennon_sigma

Sigma Nutrition website

Circadian eating:

• Circadian misalignment is typical among shift-workers.
• Internal circadian rhythms play a large role in physiology and overall health.
• Lifestyle (eating and sleeping pattern) can promote or disrupt circadian rhythms.
• Disrupted circadian rhythms compromise health and increase the risk of disease.
• We response differently to food based on the time of the day we eat it.
• Our insulin sensitivity is higher in the morning hours.
• Symptoms of circadian misalignment can be similar to a jet-lag. 

TIme Stamps:

• 07:30 Understanding energy systems
• 13:00 Carbohydrate periodization, performance and physiological adaptations to different 
• 21:00 Significance of carbohydrate periodization
• 22:45 Nutrition considerations for mixed sports such as team sports and OCR
• 27:00 Measures to track your recovery. How to know you are under-recoverring.
• 29:00 Mental side of under-eating / under fueling, relative energy deficiency, fear of gaining fat
• 34:00 Disordered eating behavior
• 38:45 Chrononutrition: How meal timing impacts our health
• 42:30 When to eat for health? Metabolic implications of circadian eating.
• 43:30 Insulin sensitivity
• 47:00 Health effects of circadian misalignment
• 50:20 The most important things to remember if you want to leave a happy and healthy life
• 55:00 QUESTION from audience: As a coach, how to best work with people who have a preferred dietary strategy, i.e. keto, paleo, high carb, vegan and it interferes with their goals.

Mentioned in the episode

Race-walker study by Burke et. al. 

Orthorexia - disordered eating

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Nancy Clark's Sports Nutrition Guidebook 6th edition is out and with it we come together to discuss what's new in the book! 

Some of the topics we discussed involved:

• carbohydrates
• recovery
• processed foods
• insulin sensitivity
• eating disorders
• FODMAPs

Time Stamps

00:03:30 Nutrition recommendation according to Dietary Guideline - Sugar

00:06:00 Place of processed foods in athlete's diet

00:09:00 Saturated fat

00:11:00 Cholesterol

00:14:50 Glucose tolerance and sugar in context of athletes vs. unfit person

00:16:00 Fear of Carbohydrates

00:19:00 High-fat & ketogenic diet

00:22:00 Eating disorders & RED (Relative Energy Deficiency)

00:24:50 Relative Energy Deficiency in athletes

00:28:40 Why you are more hungry on off days

00:32:00 Carbo loading

00:34:13 FODMANPs in context of pre-exercise nutrition

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