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Thread for advice on nutrition



  • Hi Laura772277

    Thanks for your question, I’m afraid that I cannot profess to have much knowledge of this area and therefore don’t feel that I should offer specific advice to you. However, I have performed a literature search for you and have copied the links below. Some are only abstracts but you can get the full article for at least one of them and they highlight some interesting areas that you may wish to research for yourself, or look into in conjunction with your GP.

    One of the journals mentions that a low carb diet may be helpful in improving symptoms, but obviously, this does not sit well with the demands of Triathlon. On this point I would suggest a couple of things, one, is that there is some research showing that you can absorb Carbs by holding them in your mouth for a short time rather than swallowing them. Here is a link to a very recent full article that gives more details :


    This would allow you to maintain a low Carb diet and also fuel performance. Also, as lower intensity exercise is fueled using fats rather than carbohydrates, you may find that you have less trouble during longer triathlons and may wish to focus on those, rather than high intensity sprint and Olympic distance tri’s!

    Below are the links to the journals on IBS, all are research conducted within the last two years.


    http://onlinelibrary.wiley.com/doi/10.1 ... h.544/full



    (Full Text)

    http://journals.cambridge.org/action/di ... id=7605900
    I hope that this helps in some small way, I’m sorry that I cannot help more and hope that you find a solution.

    Many thanks

  • RaphaRapha Posts: 14
    Hi Joel,

    Interesting to read and great that you make your depth of knowledge available to everyone!

    One area that I'm interested in is the use of fructose in sports drinks, particularly the 2:1 ratio and the performance claims made by companies like High5, Torq and Powerbar. I also noticed you said that fructose can lead to stomach problems whilst I was told that it virtually eliminates it. I use High5 myself and most of my friends do too. We've not come across this problem at all, although I prefer the 4:1 drink.

    Many Thanks in advance!
  • joel-lucozade sport wrote:
    Hi – thanks for your questions!

    Firstly, Goz…double Ironman, wow, that’s hardcore! I’d like to know a little bit more about what you currently do in terms of nutrition, particularly during racing and long training. How you find it and also, crucially, what intensity you work at during a Double Ironman? If you use HR as a method monitoring training pace and intensity, then if you could let me know the % of HR max that you work in and I can give more specific advice.

    The reason I ask is that (as you may be aware) there is considerable research to suggest that above 70%(ish) of our VO2max we are utilizing Carbohydrates for fuel (rather than fats), therefore in times where races and training are above this level you need to pay more careful attention to replacing this nutrient. We can only store a very ,limited amount (up to around 100mins of exercise) and can only top up a limited amount as well so strategies must be developed to meet the needs of our event an also to maximise the amount of Carbohydrate we get in and – more importantly – utilise.

    thanks, joel. this is great info.. you reall know your stuff!

    As I am sure that you are aware, you will also be utilizing fats as fuel for much of your training and racing so I would also be keen to know if you currently use any strategy to increase your body’s utilisation of fat as a fuel source?

    Secondly, Blinky!

    Firstly, good work on picking up on the idea of Protein and Carbohydrate after training, you can increase protein synthesis (which is essentially what your body does as part of the recovery process) by three times over what it would be without both these nutrients by ingesting them after training, so your doing yourself a favour.

    The science suggests that you need between 15-20g of protein and around 1g of Carbohydrate per KG of Body Weight AS SOON AS POSSIBLE after training (particularly very heavy or long training) to get this effect. Therefore the 2 banana’s will give you around 40-50g of Carbs and the milk will give you around 10g of Protein. I would be interested to know why you add wheat germ? Wheat germ is a great source of Fibre, which is a good thing, but fibre can slow the absorption of the carbohydrate, and as you want to get this into your system asap after training, it maybe that you look to get the fibre in during meals later in the day, where the fast absorption of carbs is not so important. The other thing that I would mention is that the protein in cow’s milk absorbs quite slowly when compared to whey protein (which you might find in good quality sports supplements). You could supplement the milk with a little whey protein, of even better have the whey protein on it's own with another source of quick release carbohydrate (banana’s on white toast with honey is rather nice!).

    I’ve talked for long enough, but let me know if that helps and what other questions that brings up. Also Goz, let me know about your current strategies and we’ll go from there.

    In the mean time, I have covered some of the areas that you might want to know about in some article on the fantastic TZero website, so have a look…:

    http://tzero-tri.com/2010/06/24/triathl ... something/


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