Correct Pre, During and Post Workout Nutrition

So I met this guy, Jarrad Wyett, the other day. We had a really interesting discussion about nutrition. I mentioned that I have been using Infinit products, Pre post and during races. I also explained that I favour their no solids approach both for ease of function, carrying them around and getting an instant hit when I need it, especially when I have low blood sugar; however what we agreed and discussed at length was that nutrition is very personal. Anyway Jarrad said that he would send me something...... and here it
Pre Workout Nutrition:
Correct nutrition is a fundamental part of any exercise enthusiast. Without proper nutrition throughout the entire day you won’t make any serious gains. While acknowledging nutrition is a fundamental part of any training program, pre, during and post nutrition is paramount. The following information on pre, during and post nutrition is not rocket science but rather tried and tested knowledge to maximise your results.
Pre-Workout Nutrition

Two Objectives prior to a workout:
1.) Having a meal 1½ hours before training (This time can vary depending on your metabolism, amount of food consumed, how you feel when you train, etc.).

2.) Taking a proper supplement 30mins before (Protein, carbohydrates and branch chain amino acids are a great idea).

Pre-Workout Meal (Should Contain):

Carbohydrates are the main source energy in a workout. Consume moderate to low glycemic index (GI) carbohydrates as they will fuel your body with energy throughout the entire workout. If you only eat high GI carbohydrates before a workout, you will have a lot of energy at the start and little energy at the end.
Some great sources include brown rice, brown bread, lentils, sweet potatoes, whole-wheat pasta and traditional oatmeal.
Many fruits have a moderate GI, including dried fruit. The lowest GI fruits include cherries (25), apples (36) and pears (36).

Glycemic Index Range
Low GI = 55 or less Medium GI = 56-69 High GI = 70+

Protein: Is the essential building blocks of muscles. Without it, your muscles would not grow. Protein also ensures proper nitrogen balances in the muscle for growth and repair. Some excellent sources of protein include eggs, chicken, turkey and fish (Tuna & Salmon). Ensuring protein is part of your pre-workout meal and directly before in the form of a whey powder is ideal.

Fats: EFA (essential fatty acids) are necessary for maintaining high testosterone levels, energy levels and obtaining fat soluble vitamins. However fats slow food absorption and you don't want food nutrient uptake being slowed down before a workout. So fats pre-workout should be limited for those that are hungry all the time and those that train for 100+ minutes. Olive oil, peanut butter, nuts and egg yolks are all sources.

Pre-workout Supplements
Creatine: Enables trainees to train more intensely, for longer time periods and has been shown to assist with recovery.
Caffeine: A widely used stimulate which increases energy levels and if stacked with Ephedrine HCL is an excellent fat burner. Studies have shown that caffeine enhances performance specifically in weight training.

L-Glutamine: An important non-essential amino acid that prevents muscle catabolism. Studies have shown it increases growth hormone levels and assists in muscle recovery by maintaining cell hydration.

BCAA (Branched Chain Amino Acids): Assists with anabolism by slowing fatigue while the trainee performs and significant prevention of muscle catabolism. Strengthening of the immune system is another benefit apart from the all important prevention of muscle catabolism.

Energy/Mental Focus: B-vitamins, guarana and ginseng. A balanced B-vitamin helps convert the carbohydrates consumed into energy. It is key that B-vitamins aren’t taken singularly (B1 or B2) because vitamins don't work alone in the body. Bananas are full of B-vitamins, along with brewers yeast (natures highest source of B-vitamins). Guarana and ginseng are herbal supplements that can improve energy levels, alertness and mental focus if taken in moderation.

Meal Examples:

Pre-Workout Meal #1: Chicken and Rice
■1 Cup pasta sauce ■1 Chicken breast ■Vegetables ■1 cup brown rice

Pre-Workout Meal #2: Turkey Burger
■Whole wheat bun ■Non-fat turkey burger ■Cheese ■Salad

Pre-Workout Meal #3: Hot Oats
■1 cup traditional oats ■1 ½ cups of skim milk ■1 pear sliced
During Workout Nutrition
During your workout avoid eating to let your body concentrate on the workout and not on ingesting food. Instead consume water. Water is vital to stay hydrated during a workout and enable maximum muscle contraction. Creatine and BCAA’s can be added to your workout water to assist performance and nutrient uptake by your muscles.

Protein Shakes: A protein shake is not a good idea as blood will be directed to the stomach for digestion. This will result in less blood being available for the working muscles where it is needed the most.

Sports Drinks: Only needed if doing vigorous exercise over 1 ½ hours, to replace lost carbohydrates and salts.
Post-Workout Nutrition

Two objectives to post workout nutrition:

1.) Fuelling your body immediately after a workout and fuelling your body 1½ hours after. The goal is to use proper nutrients to assist with recovery; replenish glycogen, amino acids and hydration levels.

2.) Creating an anabolic environment to maximise results from the training stimulus.

Immediately After a Workout:

Following a workout a liquid meal in the form of a recovery shake is one of the most effective methods to optimise nutrient uptake, due to rapid absorption rates. The primary aims being to:
1.) Replace 2.) Stop 3.) Elevate

1.) Replace Glycogen Stores
 By replenishing glycogen you will be creating an insulin spike. Insulin is highly anabolic, fuelling muscle growth and slowing anabolism of muscle tissue.
 Refined types of carbohydrates work best, including dextrose (aka glucose) and maltodextrin. This is because they are both digested rapidly and replenish glycogen stores quickly. A mix of both dextrose and maltodextrin is more potent compared to using just one type, as they activate different transport mechanisms within the digestive tract.
 .8 - 1 grams of carbohydrates per kg of body mass.

** Insulin: If you keep creating insulin spikes, then your insulin sensitivity will decrease. This means your muscles have had too much glycogen shoved into them too often so the muscles will start rejecting the glycogen. Keeping insulin spikes to 2-3 per day will ensure insulin response is not desensitized and maximise the sensitivity of the muscles cells to uptake nutrients post-workout. If high GI foods are consumed regularly less insulin will be produced every time, eventually shutting down insulin production altogether (Diabetes!). The less insulin you produce the less protein synthesis will occur. Therefore by consuming moderate to low GI carbohydrates at the majority of meals, when you do consume high GI carbohydrates your insulin response will be far more significant, as will those muscle gains.**
2.) Stop Muscle Breakdown
 Consumption of protein is essential to stop protein breakdown, repair muscles and build new muscle.
 The 2:1 carbohydrate to protein ratio, boosts insulin levels twice as much compared to carbohydrates alone. Insulin is vital as it opens up blood vessels in your muscles, meaning more nutrients such as amino acids and carbohydrates where their needed.
 .4 grams of protein per kg of body mass.

Bulking Stage Ratio - 2:1 Carbohydrate : Protein mix
Cutting Stage Ratio - 1:1 Carbohydrate : Protein mix

3.) Elevate Protein Synthesis
 Training stress causes small tears in muscle fibres and connective tissue. This training stress and the proper intake of foods such as a quality protein powder, will provide a boost in protein synthesis (boost in muscle growth). Studies have shown that BCAA supplementation in combination with an insulin spike can dramatically increase protein synthesis within the body.

** Recovery: As a result of the tearing and breakdown of the muscle tissue, the body needs help to repair this damage. So fluids begin to build up to transport immune cells to the torn muscle debris. While these go to work, free radicals build up. Free radicals are chemically very unstable meaning they bond to anything. They can breakdown muscle tissue and further damage it causing a longer recovery. That is why anti-oxidants are a good thing to keep in mind.
Anti-oxidants bond to these free radicals so they won't bond to your muscle tissue and break it down. Green tea and vitamin C supplements are good anti-oxidants to assist with the recovery process.**

Post Workout Shake:
 Whey Protein Isolate (.4 grams per kg of body mass)
 High GI Carbohydrates: Dextrose & Maltodextrin (.8 grams per kg of body mass)
 BCAA (3-5 grams)
 Creatine (3-5 grams)
 Anti-Oxidants (Vitamin C & E)
 L-Glutamine (3-5 grams)
 Sodium (A pinch will help with electrolyte levels and help make an isotonic solution to improve hydration)
 H20 500ml to 1 litre (H2O for rehydration of cells. Avoid milk as it can slow the uptake of nutrients)

** Instead of pouring the whole thing down your throat after your workout, have half immediately after. After 15mins, the second half should be consumed slowly over the next 1/2 hour to give a sustained influx of protein. The initial hour flowing a workout is key to maximising results by consuming proper nutrients.**

1-2 Hours After Workout:

Consume an actual meal consisting of low to moderate GI foods. Do not create an insulin spike here, as it is better off creating an insulin spike (remember 2-3 max per day) in the morning and directly after training. An ideal meal following a workout should be similar to that of other meals throughout the day. Consume a variety of natural unprocessed foods with a balance of carbohydrate, protein and fat.

Examples of foods to consume include:
 H20 (creatine, caffeine dehydrate body)
 Pasta & Whole wheat breads
 Sweet potatoes & Vegetables
 Brown rice
 Chicken, Fish or lean red meat
 Eggs
 Nuts (almonds)
Final Word:
Eat quality food, food that has little or no processing what so ever. While it may seem hard at the start it will soon become part of your lifestyle and the results will come. Training is the fun part of it all, with the nutrition aspect being the hardest part of any serious training program. All the training in the world will not enable you to achieve your goals unless you have nutrition in place throughout the day. And to disregard proper pre, during and post nutrition will limit your success altogether.

Jarrad Wyett
November 2009

The Wisco Disco - Ironman Wisconsin 2009

Short Report
2nd 35 -39 Age group, 5th Amateur, 18th Overall out of 2400 in a time of 9.33:18
Qualified for The World Championships in Kona- Hawaii 2010

Detailed report
My early decision to take a year out from Kona in 2009 wasn't taken lightly. When I qualified again this year in Lanzarote, turning down that golden ticket and all that it meant to me was the hardest race decision I've ever made. My friends all thought I was clinically insane... Tim and Dec my training buddies, who had targeted later races, thought I was nuts!! I had a plan that 2010 would be my special year and I was confident that with the right coaching and support from Richard Hobson, Mette (my girlfriend) and I could make it happen...

I arrived in Wisconsin and hooked up with Tri legend - Ken Glah. Ken had organised my accommodation and transfer. Ken now runs a Ironman specific travel company called Endurance Sports Travel The following day we rode the course. It was every bit as hilly as I was led to believe, not on a Lanzarote scale, but tough enough to play to my strengths. Thank goodness I had selected the right gearing, I was running a 56/39 with an 11/26 on the back. There were lots of fast corners with intermittent steep sections. With the 56 I could make time up on the downhills, where other bikers would be using their brakes or free wheeling.

Come race day I was ready, I woke at 0430hrs for a 0700hrs start. Experience has taught me I need to eat at least two hours before a race in order for nature to take its course! The Ironman had truly rolled into town and nothing would stand in its way. I later found out that the previous day a fisherman had drowned in Lake Monona and they had been dredging all night looking for the body. Thankfully they had found the poor soul, but this wasn't good Karma. I put my thoughts about this aside...but the water was so cloudy and murky that I found it difficult to think of any thing else, whilst tredding water on the start. BOOM..... the cannon sounded and I was off. I had positioned myself on the pace line, a little optimistically in fairness, but I was used to a bit rough and tumble. I normally just put this down to racing. I don't believe its due to anyone being purposefully malicious. At about 800m into the swim I realised I'd gone marginally off course, the sun was in my eyes and I'd gone maybe 70m off course. I had basically been ploughing through other athletes but heading in the wrong direction!! I quickly corrected this and continued to work hard to regain the distance I'd lost. I began to leave the pack and edge up to the athletes ahead. Either they were dying or I was so far off course that the normal guys I'd be up with were long gone!! No one passed me on the second 1900m loop...My Sailfish wetsuit felt great, super comfortable. I exited the water about 3 Min's down of where I expected. In distance terms this is about 100-200 metres and this accounted for my poor sighting....Grrr! I later found out I was 293 overall at this point with a time of 1.04:39.

Transition One - This is totally crazy, it must be the longest transition ever. After your encounter with wetsuit strippers, who make you lay on your back before they peel your suit off. Then you run from ground level up the helix of a multistory car park to the 4th floor, pick up your bag and change before running out to the car park to pick up your bike to descend down another helix....
All this took me 5.07. The fastest pro guys were 3.58. It has to be seen to be believed......
The bike was a 23km out and back from Madison with 67km loop in the middle which was repeated twice. I liked this idea taking the race out on to quiet country roads so the main roads, in and out, of Madison weren't effected. For the first 90 Min's of the bike I pushed really hard trying to make up for my lost time in the swim. From time to time I'd pick up someone who'd try to hold my wheel, but confidently I'd push on. After two hours I caught a group who were riding legally, but clearly rotating through and working together. I knew there were three hills coming up and I left my attack until then, leaving them in my wake. I needed to push and hold over 400 watts to break the group and this would come back to haunt me later. A stronger Czech guy stayed with me but was later red carded for drafting. For the remainder of the race, I had caught two guys, one from Boulder called Shane and German guy called Stefan. Both were strong and we were riding the same pace. We had to keep out of each others draft zone as we were constantly shadowed by the race marshals. At around 3 hours I started to lose sight of them and they pulled away. My mega power intervals had pushed me over my red line and up came my breakfast.... I eased off and left it 15 Min's before I tried to take on some water. Thankfully the answer was yes, this gave me the chance to take on more Infinit energy and within minutes, I was back. I used only 2 bottles of concentrated Infinit on the bike and diluted this with water from my aero bottle. I reeled in other bikers passing the female Pro's who had started 10 min prior. I knew then that I was ii the sharp end of the race and I was charged...I'd biked 5.05:01 averaging 35.5kmh....

The second transition from bike to run was shorter and I tore through it, equaling or beating most of the Pro's in 2.06 Min's

I stormed out of the Monona Exhibition Hall transition area hitting the tarmac hard. I knew I had a 3 hour marathon somewhere, the question was would I find it here in Wisconsin...The first part of the run took us into downtown Madison and I was able to settle into a relaxed pace. I felt good, hydrated with no stomach issues. I was taking a gel every 15 Min's, chasing it with water. After the first 10km this changed.... the course became difficult to maintain a rhythm, It was up down, left, right, onto a sidewalk and then back onto the road and my pace began to wain.. Note to self, always recce the run course too, this was simply bad admin on my part. I should have biked it before the race. It really is a crazy course... at one point we ran into the 100'000 seater 'Wisconsin Badgers' American football stadium, round the touch line and back out!!!

At the half way point Mike Reilly shouted over the speaker that I was the 5th amateur, third in my Age Group and that number one was just in front..... this was like a red rag to a bull, I pushed on. Suddenly I saw a guy walking in front. He was the lead guy in my age... great I thought, 1 more to go. I could see him in front, Brian was his name. I was catching him each mile, but the second lap had become really congested. At the aid stations It had become increasingly harder to be re supplied with sponges and water. Each aid station was laid out in a different format and I found myself having to stop and often walk back to the water supplier, who had missed my shouts for water as I ran passed. This had began to annoy me as I kwew I would have to burn the precious seconds that I had worked so hard for... Eventually I caught Brian and passed him decisively. I could hear his feet disappear, and knew he hadn't come with me. I was now leading my Age group and was third amateur overall. The race was mine too lose.... and this became a real possibility. I had used GU gels for this race,which were not my usual choice and they were giving me gas!!!Not good.... at this point I was concerned about having a You tube incident, so had to duck into a portaloo. Can you believe that the first two were both occupied. Typical ehh...I really didn't expect this, I even mindlessly started to queue. I frantically ran through the next aid station looking for the loo, and thank goodness found one.... I was almost disappointed having burnt all this time to find out it was just wind. Brian had re passed me and was now 200m up the road. I had just the up hill stretch home to catch him..... I had run out of road, despite upping my pace I wasn't able to bridge the gap. I was now surrounded by so many athletes on their first lap he was difficult to pick out ahead. I took solace that I was now finishing my marathon and that my race was almost over. I decided to enjoy it, ignoring the the younger age grouper who ran by me, Thorsten was his name. I celebrated with the crowd, high five-ing everyone and doing a 'Tim Don' aeroplane down the finishing flume... It felt just awesome!!!

3.16:28 not my fastest Ironman marathon, but it had put me 18th overall, 5th amateur and 2nd in my Age Group. I missed 1st by just 41 seconds.....

Job done - Kona 2010 here I come - Hooray!!!!

Beet the competition!

Beetroot juice boosts endurance!
Infinit does not believe in magic ingredients or outrageous claims; athletes succeed when they train hard and smart. But recently they noticed a University of Exeter study published in the Journal of Applied Physiology that revealed drinking beetroot juice improves athletic stamina and is capable of reducing fatigue. After six days of consuming 500ml of this potent elixir, people could exercise for up to 16 per cent longer. So they got on the phone to Andy Jones at Exeter Uni to learn more. Andy reports that they discovered a significant movement in numbers after around 5 days of beetroot juice consumption. Why? Beetroot juice, better known for turning your pee red or helping fight cancer, is high in nitrates. Andy believes that the high nitrate levels are responsible for stamina improvement, since those h! igher levels have previously been linked with reducing blood pressure.

What does this mean to you? Their initial conclusions suggest that:

* Nitrate-rich food will help you perform faster, longer and stronger
* Root and/or green vegetables provide a natural source of nitrate
* Athletes should "load" for 6 days before a big race or training camp
* After a few days the effects wear offbut your training or performance results while you were "under the influence" obviously remain

The downside? Nitrates have been linked to cancer, both when added to meat and in vegetables grown with nitrate fertilizer. This may seem surprising, considering beetroot's traditional position as a healthful food for cancer patients. The natural coloring chemical anthocyanin is often given credit for the anti-carcinogenic properties. So don't go wild and drink massive doses of nitrates every day at least not until more is known.
They would recommend a healthy diet full of fruit and vegetables with a few loading periods for key times in your season. No evidence thus far has led to the conclusion that consuming beetroot while exercising will make you faster; the difference comes during and immediately after the "loading" period. Stay tuned, though I don't doubt that scientists are looking further at this wonder plant, and we may know more soon!

INFINIT - Keep It Simple On The Bike

I have personally used INFINIT for 4 Ironmans and having a product that I have tried and tested allows me to take confidence into my racing.

I have detailed some of my actual experiences so you can learn from me and optimize your plan for your next big race or challenge.

I take all my calories on the bike from INFINIT, this ensures the osmolality (concentration) in my stomach is suitable for easy absorption across my small intestine, no inference with salt or calories from other sources.
I aim to consume 281 calories per hour on the bike on the bike, but I tailor my formulas to suit the different climates I race in. Kona will be very different to racing a temperate race.

Two Approaches To Consider
Superconcentrate Mix 6 scoops of your blend into each INFINIT Bottle. Take two on the bike. Each bottles supplies me with enough calories for 3 hours. During the Bike take in about 1/9 of the bottle every 20 minutes and follow with water immediately.
Notes: Using this method relies upon chasing your INFINIT with clear water after every drink, this will get it back to the intended concentration, so it can be readily absorbed and you stay adequately hydrated. Make certain you take the time to calculate how much water you will be taking in if you are sipping on an aero-bottle straw. I use this method in all my Ironman Racing to calculate your sweat rate I recommend you do a sweat test a couple times during your training season to see what your water loss is per hr for different conditions (hot and cool).
Pros/Cons: Minimal weight for the bike on hilly courses. Easy to take in 1800+ calories on bike. No stop at special needs. If chase amount of water is not calculated/practiced, dehydration can result.

Normal Concentrate - Prepare 4 bottles at normal concentrate (2-Scoops each) for start of bike. Place 3 bottles on bike and empty one into aero-bottle prior to starting race. Prepare 3 bottles at normal concentration and one at double concentration for special needs. Place bottles in ziploc bags with frozen water bottles. Notes: Using this method is simple and requires no thought while on course. I would suggest supplementing this with water as well, say between 200 -300 ml of clear water every hour.
Pros/Cons: Safe, no thinking required on course. Easy to take in 2000+ calories on bike. Requires stop at special needs (30 seconds if done right). Extra weight on hilly course.
Both of the above methods are great ways of setting yourself up for a great run! Both need to be practiced. Remember the number of calories is athlete specific; you may not need 8 servings, only race on what you have practiced in training. This advice was given to me and I recommend this to any Ironman athlete: Conserve your energy and fuel your body the best you can through the swim, the bike and the first half marathon, to allow for your best possible last 13.1 miles.
I prefer formulas with a weaker flavour this means that even when I mix my drinks super concentrated they still taste good. Drinks don't need to have a strong flavour to still have all your calories and electrolytes.

So there you have it, nutrition really is the key to racing successfully at longer distances. This weekend I'm taking on the Danes in their National Championships.... in Jeulsminde http://www.tri09.dk/ . I feel in good shape and will be a good test of my fitness prior to Ironman Wisconsin next month...

Lanzarote Ironman 2009 - Bring on the wind!!!

The motto says it all. "Normal limits do not apply." and Its billed as "The toughest Ironman in the World".

It's hard to say what makes the Ironman Lanzarote course so tough. There's heat, high winds, and a challenging bike course that winds its way up and down two mountains.A swim is a swim, and the 2-loop ocean swim is a great way to start the long day. The bike course is where things get really tough for roughly 1300 competitors. By the time all is said and done, we will have climbed more than 2,600 meters (that's 9,000 feet!). Oh, lest we forget, there is still the run. The out-and-back run course is relatively flat. What makes it so tough are the winds, and the heat ... and the fact that it's a marathon

I had a great race with everything more or less going to plan. We had typical Lanzarote weather with a head wind from Yaiza all the way to Mirador del Rio; we even had 10 mins of rain!!!
It was a tough day for age groupers and Pro’s alike with Bert Jammer narrowly missing a herd of goats, crossing the road, whilst on the decent to Famara.

The swim was frantic and the current was pushing us into the buoys. Exiting the water for the second lap was exhausting, but good for the spectators, and I managed a smile before entering the water for another pummelling.
The head wind from Yaiza was tough and strung out the field, Going up Haria I was pushing 450 watts, holding just 8kmh!!
I could have walked quicker….

I had a solid bike and I managed my ‘Ironman marathon PB’, so I was really happy. I used only Infinit on the bike and gels and water on the run… I had no stomach issues and felt strong the whole way through. Getting your nutrition right is as important as all the hours you put into your training; I took two bottles with six scoops of infinit in each and consumed 1/3 of a bottle per hour, chasing it down with water from my aero bottle. I’m sure this contributed to my 3.08 marathon as I ran pretty consistent splits off the bike. The crowds support was awesome and because it’s a loop marathon course, where you collect a different coloured band each loop, it’s easy to focus on attaining the next band to stay motivated.

Although I qualified for Kona, I’ve decided to make 2009 a build year, for a dream year in 2010.
It was a tough decision, but I didn’t accept my slot for Kona. I want to attain a top 10 position in my age there and I think I will need longer than 4 months to build for this

I have a place at IM Wisconsin (Sept 13th) which has slots for 2010 and it will be my goal to qualify there.

To sum up, Its nice to finish first British Age grouper, 20th overall, and its good to come away from a race believing that its still possible to go faster. Lanza is such a well organised race and Kenneth Gasque the Race Director makes all the competitors feel really welcome. I’ve already registered for 2010!!


SWIM 1:03:48
BIKE 5:33:17
RUN 3:08:34
OVERALL 42
DIV.POS. 8th in age group

1st Brit

Copyright ©2009 Stuart Anderson