Oct. 6, 2017
In this special episode, NBT client Ryan Baxter takes over the mic to ask Dr Tommy Wood, MD, PhD, some excellent questions around fuelling for Obstacle Course Racing (OCR). Whilst Tommy’s answers are somewhat specific to OCR, all athlete may find some helpful tips here.
Below are the questions that Ryan asked, and a summary of Tommy’s response.
Q: Diet can be like politics or religion, how do you effectively communicate your ideas about how athletes should fuel?
Q: What is the most common problem you see when it comes to nutrition and athletes?
Q: As far as day to day nutrition what do you think that should look like? Any specific macro recommendations?
Q: Chris Masterjohn just posted two videos [1, 2] on fueling athletic performance with carbs vs fats. My overall interpretation of his analysis was that he feels that if you are doing intense exercise you need to be fueling with carbs. What are your thoughts on the carbs vs fats debate.
Q: Our team is very diverse both in age range and fitness. We have people who are in their teens and up and we have people who are beginners to those who race in the elite class. Do you have recommendations about how to someone might go about finding the right nutrition for themselves?
Q: We have some vegetarians on the team, would you suggest anything specific for them?
Q: Do you have any supplements that you would recommend every athlete take or is supplementation an individual recommendation?
Q: Everyone always focuses on macronutrients when it comes it nutrition, but what about micronutrients? Should we focus on them as well? Can you talk about how they might affect your athletic performance?
Q: I think every athlete knows about the importance of staying hydrated, but do you have any recommendations when it comes to hydrating during training or racing? Should we be drinking a specific amount on a set schedule or should we just be mindful of how thirsty we are?
Q: OCR is a unique sport that combines lots of different aspects of physical fitness, so you think there are special fueling requirements for OCR athletes?
Q: We have a coach who likes to push us pretty hard over the course of a 2hr class. As an example, his warmup was a burpee ladder which essentially amounted us doing 15 minutes of burpees. And that is the warmup, how should we fuel for training sessions like this like this? Should we fuel beforehand/after/both?
Q: OCR races can vary greatly in distance, there are some that are 5k in distance all the way up to ultra-endurance races that last 24 hours. Of course, we are doing a lot more than just run during these races. When should we start concerning ourselves with intra-race nutrition? What would you suggest?
Q: After a tough training session or race, we all want to recover as fast as possible to get back to training or racing. Rest is important as is mobility etc, but is there anything from a nutrition perspective we can do to recover faster?
Q Are there signs or symptoms that we might not be fueling properly? What do you see in practice when athletes are not fueling correctly?
[00:01:51] Get this kid some carbs!
[00:06:10] FDN: Functional Diagnostic Nutrition training.
[00:07:49] Behaviour change. Podcast: How to Create Behaviour Change with Simon Marshall, PhD.
[00:11:37] Insulin. Podcast: Poor Misunderstood Insulin with Dr. Tommy Wood.
[00:13:03] Mindfullness. Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr. Ellen Langer, PhD.
[00:14:29] Nutrition recommendations for OCR.
[00:15:58] 120 - 160 g PRO, 1g CHO per lb of bodyweight? FAT?
[00:19:28] Net vs total CHO, fibre.
[00:25:31] Podcast: Metabolic Flexibility with Chris Kelly.
[00:33:47] Pre/during/post training nutrition.
[00:35:25] Dr Tommy Wood's Nutrient-Delivery Smoothie.
[00:35:42] Wild Planet sardines.
[00:39:57] Catabolic Blocker.
[00:41:18] 100-200 kCal per hour.
[00:42:49] Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets.
[00:44:01] Justin's nut butters.
[00:44:28] Pro Bar Mixed Berry.
[00:46:29] Vitamin D (test 25-OH-D).
[00:46:59] Citrulline and Beta-Alanine: Why and How You Should Supplement with Creatine and Beta-Alanine.
[00:47:26] Nitrates, e.g. beet shots.
[00:49:10] Nourish Balance Thrive Highlights email series.
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