Eating For Endurance

30 Aug 2011 9:15 AMBrendan Murray

First of many thoughts on nutrition Part 2 - Anchors & Action

 

 

Personal understanding

Some reading on the diets of endurance athletes has given me some new ideals on my own nutrition.

Again it highlights to me its not about a set of strict rules and boundaries but a needs basis for an individuals goal. I often get frustrated at these ‘fad Diets” that we all hear about. The amazing truth is - THEY ALL WORK! if you believe in a diet at the time it can work. However the underlying truth that sees one person succeed on a diet and one fail is there personal understanding of what they set out to achieve.

What do i mean?

Well the Key into accomplishing any goal is a deeply anchored desire to;
move away from something they don't want in their life ( e.g. emotional pain associated with body image and how that restricts their life)
forge toward pleasure - Something or a lot of things they want in their life. (e.g. improved self esteem and the outcomes of that, lifestyle desires etc.

This is called growth - on whatever level, we all need it. It keeps stress at bay and our life flow happening.
Let the Good times roll!

Anchors and action

In my Part 1 i spoke about my nutrition goals being in line with ultra endurance sports. Thats one anchor- A personal understanding
I find that with goals i need to add several anchors for it to make the changes .
More anchors. Recently i have taken on some additional study which is ringing alarm bells that i need to be ultra organised!
It is with this goal that my second and several linked anchors begins to come into play. As the overwhelm begins to creep the anxiety rises and i’ve been there before i know where it leads (not good). Deeply rooted in me is my goal to be successful in running a business-there’s no room for giving into stress here. On the weekend I had a great conversation was had with an inspiring guy. He had been successful in building multiple business’s included mentoring. He served 10 years in the armed forces experiencing both east timor and Afghanistan campaigns. His comment on stress and fear-
“It’s always going to be there, especially when your putting yourself out there. If you cant except that and move around it then go for a long swim out to sea and don't comeback”. Tough but fair.

A crucial part of maintaining my health is being solid with an eating routine. I feel like im in battle here - my attention must be on dodging bullets & making ground . Eating must be second nature but it must be the right fuel for the engine or i’ll fall at the crucial moment and end up a corpse in the sand.

 

My Nutrition (battle) plan so far 

Heres what Ive managed.

My endurance & racing weight management nutrition goals .
Please keep in mind for a general weigh loss client these values will not be the same.

65% carbs
15% protein
30% fat

I’ve had a quick calculation thanks to "nutrition complete'" & its generally 2500calories. 350g carbs, 90g protein, 80 fat

Looks something like this

 

Meal 1

1 teaspoon spirilina

1 cup basmati ( low GI) rice
20g honey
30 g peanuts
cinnamon
1 medium apple

Black coffee
600ml water

Meal 2

Same as above or replace with 2/3 cup oats ( low GI)

Meal 3

Black coffee
Spirilina

3 ryvitas
30g cheese
1/2 tomato
5 ml olive oil
2 carrots

600ml water

 

Meal 4

1 carrot
1 cup rice
50-100g chicken
1 cup mixed veg
10ml olive oil
1 apple

600ml water

 

Meal 5

1 can baked beans ( low GI)

Chai or peppermint tea
600ml water

 

Meal 6

2 cups mixed sautéed veg
1 egg
50g chicken

Glass of red wine or chamomile tea
600ml water

Pre Training

This was a week day so training is generally an hour
my PRE meal would be Meal 1 or 2 an Hr before. If I’ve eaten 2 Hours Before i have an SIS gel or electrolyte drink.

 

Post Training

If I’ve had a hard session ill immediately smash some SIS electrolyte and have some spirilina . get some electrolytes carbs and super nutrients back in there straight away otherwise i literally feel fatigued for hours.
i also follow that with Meal 2 or 4 within 30 mins.

 

The Down low

I think i eat fairly well mainly low GI carbs plenty of fibre and fat sources are majorly good fats.

The next step I’m taking is to take this to Maria Hobbs ( our yoga and whole food coach) Maria is about making small changes to get the individual moving to the next level with their food. this may mean its a matter of helping them eliminate coca cola! Baby steps to improving your internal mechanics.
I’m 70% happy with what I’ve got but I’m looking to learn from a super nutrition guru/coach about how i can bolster and enhance my intake. My Number 1 outcome i want is the confidence of having a set plan in place and some accountability.
It will be great learning.

Next up - My outcomes & a weight loss clients experience with Maria.

 

Brendan