Great vid! Just stumbled across your channel and instantly subscribed 👍 I've been struggling a lot with energy in my training sessions lately, and I think it has a lot to do with day-to-day nutrition, especially since I am now training more than ever for my first ironman... what do you think is the main reason for why amateur triathletes might struggle to keep their energy up? How big of a role do you think alcohol plays? Or consistent sleep?
Thank you, that's awesome to hear! 🙂 Great that you're training for your first ironman too! When is it? I think there's probably 3 main areas which triathletes fall down on. It might be just one of these but more commonly it's a combination of all 3 because they're linked. 1. Chronic underfueling 2. Not balancing training intensities 3. Not enough recovery time (both pure recovery, but also not going easy enough in the easy sessions, as above) Sleep falls into the 'not enough recovery'. It's absolutely critical in terms of improving from your training, staying healthy and not feeling rubbish on a day to day basis. I would almost always advise prioritising sleep over training. Alcohol isn't great. It contributes to poor sleep (even when you think you slept well, you didn't if you drank alcohol!) and the more we know about alcohol there's basically no positive benefits for your body - so it's just taste and whether you enjoy the sensation of drinking alcohol! Whilst it's normal to feel a bit fatigued from training, especially after particularly hard sessions, you shouldn't feel low on a day to day basis. That's a big warning sign to suggest something isn't quite right and needs attention. It's not always easy but once you can balance things out and nail your nutrition you'll feel heaps better and improve more too!
Great content as always!! What is your suggested ratio for macros daily? Mine is at 60:20:20 C:P:F. Should my protein intake go above 2.2g/kg of body weight on days which I train more than 2 hours? What is the minimum amount of carb intake on easy/recovery days? Thank you for your help!
Good questions. A 6:20:20 split is fine and should keep you in a good place. I prefer to think of protein as g/kg per day rather than % because it's the one that doesn't scale as well by %. Regardless of overall calorie intake, protein 1.4-2.2g/kg per day should be pretty constant. Anywhere in that range should be fine. I like to think of fat as 20-35% and the rest as carbs. Makes it easy then - if training goes up, so does carbs. Training goes down? Less carbs. No specific number for carbs on easy day, follow above advice for protein and fat and your carbs should be right too
How many kcal, carbs and protein would you recommend roughly for a female distance runner (50kg) who trains around 14-16hours a week (4-4.30hrs of running, 3-4hrs EZ cycling, rest on ARC trainer) + 2 strength sessions. I am fairly active as a college student and don’t have a car so walk everywhere
Hey, sorry for the slow reply on this. This is a rough calculation and it should vary on a daily basis depending on your training but if I were to average it out then something like: 3500 calories 430g carbohydrates 70g-110g protein Hope that helps!
Properly, no. Loosely, yes. I used to calorie count/macro track but it's not something I wanted to do long term. I know the rough calorie amounts of the foods that I regularly eat so it's easier to keep things in check. The main reason I did it before was to get to know the calories and macros of food that I ate and also to make sure I ate enough!
Great vid! Just stumbled across your channel and instantly subscribed 👍
I've been struggling a lot with energy in my training sessions lately, and I think it has a lot to do with day-to-day nutrition, especially since I am now training more than ever for my first ironman... what do you think is the main reason for why amateur triathletes might struggle to keep their energy up? How big of a role do you think alcohol plays? Or consistent sleep?
Thank you, that's awesome to hear! 🙂 Great that you're training for your first ironman too! When is it?
I think there's probably 3 main areas which triathletes fall down on. It might be just one of these but more commonly it's a combination of all 3 because they're linked.
1. Chronic underfueling
2. Not balancing training intensities
3. Not enough recovery time (both pure recovery, but also not going easy enough in the easy sessions, as above)
Sleep falls into the 'not enough recovery'. It's absolutely critical in terms of improving from your training, staying healthy and not feeling rubbish on a day to day basis. I would almost always advise prioritising sleep over training.
Alcohol isn't great. It contributes to poor sleep (even when you think you slept well, you didn't if you drank alcohol!) and the more we know about alcohol there's basically no positive benefits for your body - so it's just taste and whether you enjoy the sensation of drinking alcohol!
Whilst it's normal to feel a bit fatigued from training, especially after particularly hard sessions, you shouldn't feel low on a day to day basis. That's a big warning sign to suggest something isn't quite right and needs attention.
It's not always easy but once you can balance things out and nail your nutrition you'll feel heaps better and improve more too!
Hey, can I get access to your recipe book for dinner meals to cook? Always looking for new suggestions.
Hey. I don't have a specific cookbook but maybe in the future!
A lot of my recipes come from www.hurrythefoodup.com
Great content as always!! What is your suggested ratio for macros daily? Mine is at 60:20:20 C:P:F. Should my protein intake go above 2.2g/kg of body weight on days which I train more than 2 hours? What is the minimum amount of carb intake on easy/recovery days? Thank you for your help!
Good questions. A 6:20:20 split is fine and should keep you in a good place.
I prefer to think of protein as g/kg per day rather than % because it's the one that doesn't scale as well by %. Regardless of overall calorie intake, protein 1.4-2.2g/kg per day should be pretty constant. Anywhere in that range should be fine.
I like to think of fat as 20-35% and the rest as carbs. Makes it easy then - if training goes up, so does carbs. Training goes down? Less carbs.
No specific number for carbs on easy day, follow above advice for protein and fat and your carbs should be right too
How many kcal, carbs and protein would you recommend roughly for a female distance runner (50kg) who trains around 14-16hours a week (4-4.30hrs of running, 3-4hrs EZ cycling, rest on ARC trainer) + 2 strength sessions. I am fairly active as a college student and don’t have a car so walk everywhere
Hey, sorry for the slow reply on this. This is a rough calculation and it should vary on a daily basis depending on your training but if I were to average it out then something like:
3500 calories
430g carbohydrates
70g-110g protein
Hope that helps!
@@NutritionTriathlon thank you! Quite a bit more than I thought!
You're welcome, and yep, it's often quite eye opening!
@@NutritionTriathlon would you recommend jumping right up or slowly increase? Will it lead to weight gain?
Do you track calories/macros?
Properly, no. Loosely, yes. I used to calorie count/macro track but it's not something I wanted to do long term.
I know the rough calorie amounts of the foods that I regularly eat so it's easier to keep things in check.
The main reason I did it before was to get to know the calories and macros of food that I ate and also to make sure I ate enough!
How many calories do you eat, and how much you weigh, and how much do you train?
Train about 10h/week at the moment, eat between 2,500-4,500 calories a day, roughly 71kg
Thank you for your wisdoms! 🫶
Finding this really helpful for my training.
You're welcome, glad you found it helpful 😃