The info looks very interesting. Has anyone checked it out yet? If so, what do you think? Links at bottom of post.
https://www.iaaf.org/news/iaaf-news/sports-nutrition-infographics-availableThe info looks very interesting. Has anyone checked it out yet? If so, what do you think? Links at bottom of post.
https://www.iaaf.org/news/iaaf-news/sports-nutrition-infographics-availableyou need to register in order to get free PDFs from the IAAF?
Anyways, I started a thread a while back on this, which they link to in that article:
https://www.iaaf.org/news/press-release/iaaf-consensus-statement-nutrition-for-athlet
Thanks for your interest in this. Kudo's to IAAF for funding this project.
NOTE: all the scientific reviews / papers are available here as OPEN ACCESS (FREE to download):
https://journals.humankinetics.com/view/journals/ijsnem/29/2/ijsnem.29.issue-2.xml
enjoy,
Trent
Really, really good stuff here. Am only maybe 1/3 thru it, but it's nice that even tho I haven't seen anything earth shatteringly new, it's always nice when legit studies corroborate what you have been espousing.
kmaclam wrote:
Really, really good stuff here. Am only maybe 1/3 thru it, but it's nice that even tho I haven't seen anything earth shatteringly new, it's always nice when legit studies corroborate what you have been espousing.
....although, that list of Top 5 legal (I presume all to be 'legal') 'performance enhancers after caffeine was interesting to say the least. Surprised not to see BCAAs on there.
kmaclam wrote:
kmaclam wrote:
Really, really good stuff here. Am only maybe 1/3 thru it, but it's nice that even tho I haven't seen anything earth shatteringly new, it's always nice when legit studies corroborate what you have been espousing.
....although, that list of Top 5 legal (I presume all to be 'legal') 'performance enhancers after caffeine was interesting to say the least. Surprised not to see BCAAs on there.
I’m surprised to see nitrate on that list. From Wikipedia:
“When ingested, nitrate can become N-nitroso compounds (NOC), a probable human carcinogen.”
https://en.m.wikipedia.org/wiki/NitrateLoneStarXC wrote:
I’m surprised to see nitrate on that list. From Wikipedia:
“When ingested, nitrate can become N-nitroso compounds (NOC), a probable human carcinogen.”
https://en.m.wikipedia.org/wiki/Nitrate
Almost anything can kill you if you take a large enough dosage.
LoneStarXC wrote:
I’m surprised to see nitrate on that list.
https://en.m.wikipedia.org/wiki/Nitrate
Not too surprising to me. Though apparently a carcinogen precursor, nitrates can be metabolized by oral bacteria into nitrites, which your body can produce nitric oxide from. Nitric oxide diffuses into the smooth muscle cells in the vasculature, results in vasodilation, and then you get lower blood pressure. At least that's the picture I've gleaned from the web.
Beetroot powder, juice, juice concentrate, just the plant straight-up...it's a common food during training and prior to races, as beets are pretty high in nitrates. Anecdotally, I've drank concentrated beet juice for a few days leading up to 5k's and felt a noticeable difference - for example breathing extra comfortably after the first mile despite going out well under my average pace.
Main take a ways:
This is the LRC content I'm here for!
My takes:
- 100g/protein/day for a 135ish pound runner, adjust accordingly
- best legal performance enhancers- caffeine (30min pre run) + nitrates (beets)
- in a 2.5 hr race the target for carb intake is 225g, if you think about bonking this makes tons of sense if you're just trying to get by on 3-4 gels. makes sense to go for carb drinks early (gatorade/Maurten) & take in gels to try to keep the carbs up.
- carbloading is recommended 36-48 hrs. before a race (10-12 g/kg), back down to 7-12 g/kg 24 hrs. before
- little things like making sure what you eat race morning has 1-4 g/kg & that it's low fat/fiber/protein
nitrates in animal products convert to nitrosamines , which are carcinogenic.
they are referring to nitrates in plant foods like beets, arugula, kale, berries, etc.
nitrates in plant foods boost nitric oxide, which can aid in muscle performance, endurance, and overall blood flow.
more blood flow= more oxygen to the muscle
codaayyee wrote:
nitrates in animal products convert to nitrosamines , which are carcinogenic.
they are referring to nitrates in plant foods like beets, arugula, kale, berries, etc.
nitrates in plant foods boost nitric oxide, which can aid in muscle performance, endurance, and overall blood flow.
more blood flow= more oxygen to the muscle
academia and groups like the IAAF contribute nothing in usable science ever.
look to lydiard, cerrutty, peter coe, even al sal, and the like for actual usable information
these people go quack quack quack,
you will notice anyone with real results, like the guys above are never ever part of any OG committed, IAAF etc, with the rare exception of Coe, and a couple of others, which toe the line, in disgusting fashion.
reality is inverted.
the talent runs nothing in goverment related orgs.
planet earth is bizzaro land.
My mom made me eat beets when I was about 6. Threw them up and have never eaten them again.
I would be interested in this... training the gut and preventing runner’s diarrhea.... as this happens about half the time I run for 5 hours or more.
So what's the story am I not supposed to be having my rolled oats and Chia seeds for a pre race breakfast?
Ummm ever heard of Jack Daniels?
probably because BCAA don't really do anything. Have a protein shake that has leucine in it, and boom. You're done.
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