About two weeks ago, I began my official journey into lower carb, higher fat training for Ironman. I have been eating low-ish carb, but still ate a decent amount of sweet potatoes and cheated more often than I should have on healthy carbs (still avoiding pasta, croissants, muffins, etc.). I am so honored to say that I have begun working with an incredibly talented, funny, and practical nutritionist in New Zealand who has given me the motivation and guidelines to focus not only on types of foods i should focus on, but nutrient timing, which is where I told her I needed more help. Mikki Williden of New Zealand is seriously amazing.
Even as an athlete that reads nutrition studies and can help other people eat better and lose weight and get fit, I needed my own butt kicked. I oftentimes have to ask myself "If I were coaching me, what would I tell me to do?"
Sometimes I don't like the answer.
I am a total podcast nerd (more on this later) and have been listening to the awesome "Fitter Radio" triathlon/endurance/nutrition podcast out of New Zealand, and loved the wit, knowledge, and success they had with their athletes. I shot an email over to them with my nutritional plea and my sob story about how motivated I was to crush my next Ironman, and sure enough, Mikki, the nutritionist responded...and was interested in helping me!
After some exchanges and a Skype chat, she gave me some assignments to start becoming fat adapted so i can better utilize fat stores over the course of a long training session and race day versus instant carbs constantly. Reduction in inflammation, blood sugar spikes, and amount of food I ate during an Ironman was a goal for me (even though I don't eat that much at all compared to most). With my new requirements, I have had to reduce carbs even more than I was. I'm not sure if there was an option for a "regular track" and a "fast track," but I think I'm on the "fast track."
WHAT'S CHANGED: I now have to work out twice a day (which is no different from before), BUT I have to work out fasted in the morning, then eat breakfast, lunch, and dinner, THEN workout again in the evening, so I'm constantly depleting muscle glycogen stores and then working out fasted and (hopefully) on fat stores alone. When I eat breakfast and refuel, it is with healthy fats. I also have to stop drinking coffee by noon so I go to sleep at a reasonable hour.
THE HARDEST PART: Taking out most sweet potato and working out AFTER dinner rather than before, which is pretty much what I've always done.
AFTER ALMOST TWO WEEKS... I can definitely feel a difference. The intensity and speed in my workouts has suffered, which was expected. However, when I do work out, I am feeling a bit lighter and less hungry at hours I would typically eat. Including more healthy fats (nuts, olive oil, fatty fish, nut butters, etc.) has definitely decreased my need to eat as often. I am alotted a piece of fruit or serving of carb per day, and typically budget that to my apple, nut butter, and chia seed lunch each day. I still go hard on the AMAZING GRASS greens I eat like candy for optimum health and recovery.
Now the challenge is fitting this puzzle piece into my NEW COACH's training plan for domination! :)
Even as an athlete that reads nutrition studies and can help other people eat better and lose weight and get fit, I needed my own butt kicked. I oftentimes have to ask myself "If I were coaching me, what would I tell me to do?"
Sometimes I don't like the answer.
I am a total podcast nerd (more on this later) and have been listening to the awesome "Fitter Radio" triathlon/endurance/nutrition podcast out of New Zealand, and loved the wit, knowledge, and success they had with their athletes. I shot an email over to them with my nutritional plea and my sob story about how motivated I was to crush my next Ironman, and sure enough, Mikki, the nutritionist responded...and was interested in helping me!
After some exchanges and a Skype chat, she gave me some assignments to start becoming fat adapted so i can better utilize fat stores over the course of a long training session and race day versus instant carbs constantly. Reduction in inflammation, blood sugar spikes, and amount of food I ate during an Ironman was a goal for me (even though I don't eat that much at all compared to most). With my new requirements, I have had to reduce carbs even more than I was. I'm not sure if there was an option for a "regular track" and a "fast track," but I think I'm on the "fast track."
WHAT'S CHANGED: I now have to work out twice a day (which is no different from before), BUT I have to work out fasted in the morning, then eat breakfast, lunch, and dinner, THEN workout again in the evening, so I'm constantly depleting muscle glycogen stores and then working out fasted and (hopefully) on fat stores alone. When I eat breakfast and refuel, it is with healthy fats. I also have to stop drinking coffee by noon so I go to sleep at a reasonable hour.
THE HARDEST PART: Taking out most sweet potato and working out AFTER dinner rather than before, which is pretty much what I've always done.
AFTER ALMOST TWO WEEKS... I can definitely feel a difference. The intensity and speed in my workouts has suffered, which was expected. However, when I do work out, I am feeling a bit lighter and less hungry at hours I would typically eat. Including more healthy fats (nuts, olive oil, fatty fish, nut butters, etc.) has definitely decreased my need to eat as often. I am alotted a piece of fruit or serving of carb per day, and typically budget that to my apple, nut butter, and chia seed lunch each day. I still go hard on the AMAZING GRASS greens I eat like candy for optimum health and recovery.
Now the challenge is fitting this puzzle piece into my NEW COACH's training plan for domination! :)