The Power of Integrative Sports Nutrition for Athletic Performance
By Drew Mulvey MS, CDN, CNS, CLT, PNL1, CISN
Recently I decided to embark on an endeavor that would really challenge my endurance capacity, and Ironman 70.3. I knew that it was finally time for my body to take the plunge. In the midst of the training I was starting to getting much better and faster. Even though I was shy 3 weeks of my Ironman 70.3 when an injury booted me from the starting line, there were so many amazing triumph and lessons that I learned. Here are just some that you can carry into your training as well.
Heart Rate Variability and Heart Rate (Are You Overtraining?)
Measuring heart rate variability (HRV) and heart rate (HR) in endurance training is important for measuring an athlete’s adaptability and ability to handle the load of training. HRV is a measure of autonomic nervous system function (split up into parasympathetic “rest and digest” and sympathetic “fight or flight” branches) and helps monitor recovery and fatigue levels. HR tracking provides feedback on exercise intensity and helps athletes train within target heart rate zones. Monitoring HRV and HR allows one to gauge how to approach training volume, intensity, and recovery; optimize performance and reduce the risk of injury.
Each morning my Garmin was almost consistently telling me that my HR was 51 or 52. If it were to jump up 5-10 or down 5-10, I would need to take a step back. I also had my watch to tell me how much time I needed for recovery. I admit, I was very aware of this up until the last weeks of training. Yet, the last build week is SUPPOSED to be that way as it prepares you for the stressors of the actual race. Thus, recovery week after that should remain a very low volume week to prepare the body for tapering.
I also monitored my HR during my cycling and running to prevent potentially overtraining for my event. Many of the workouts were to be done in Zone 2, which, for me, meant that I needed to keep my heart rate between 124-142. This was a principal I had not applied before training for this triathlon and I could see that I was pushing the edge in my previous training regimens. (I will be talking more about this later on!)
Movement (and Days Off) STILL Improve Fitness
I admit, I did not always followed the allotted plan. There were days where I had to turn a multiple zone workout into a zone 1 recovery workout. I remember one specifically where it was a hill workout on where the intensity was high for about 3 segments over the course of 90 minutes. I did a Zone 1 ride (very light) as more of a recovery ride. I was not only recovered the next day but it had helped my fitness.
There were other days where I had to bypass a workout. Sometimes I had another swim workout and I came home to nap. (In those times, I was out COLD for 90 minutes!) Other days, I forfeited the workout all together for the day as my body was still stiff and sore from the prior workouts. I had implemented this quite well through my training and had seen what my body was capable of doing when I just implemented some actual rest. This is a concept that was not emphasized in my years as a college athlete so there were some definite mindset shifts going into this one.
Regardless, you CAN find your own rhythm and you CAN find the right training plan for you! It doesn’t have to be cookie cutter. You are truly unique and you should train that way!
Training by the 80/20 Rule
The 80/20 rule in triathlon training is a popular principle that emphasizes the distribution of training intensity. What this emphasizes is that roughly 80% of training volume should be performed at low intensity, while the remaining 20% should consist of moderate to high-intensity workouts. This approach helps to build an aerobic base through endurance-focused training (low heart rate), while also incorporating specific high-intensity sessions to enhance speed, power, and race-specific skills. By dedicating the majority of training time to low-intensity efforts it minimizes the risk of overtraining, prevents injuries, and optimizes overall performance. The 80/20 rule encourages a balanced and sustainable training approach that maximizes the benefits of both easy and hard workouts, leading to improved fitness and race results in triathlon events.
To build endurance, you do not always want to be training at race pace. In fact, that is a surefire way to burn out! I integrated this principal and slowed down my runs. At the beginning I was running 13 or 14 minute miles, which, at that time, was my Zone 2 pace. I continued to keep my endurance runs between in this HR zone which was between 124 and 142 for me. I eventually was getting faster.
I also integrated in some sprints as well as pushing threshold (right at the top of Zone 3) but only for a short amount of the workout. The rest of the workout consisted of low heart rate training in Zone 2. There was a lot of variability in my workouts which I can now understand why you have them.
Recovery Nutrition
This did change over the course of my cycle slightly. In the first week of my Luteal phase, progesterone is elevated and is thus considered to be catabolic. Instead of just carbohydrates, I paired them with a source of EAAs (Designs for Health Amino Complex) as well as a little chocolate for caffeine as I needed the extra boost. I had been fasting for more than 8 hours and thus my body needed a little extra fuel in the tank to keep my body up and running. I can say, this REALLY worked. I also paid attention to how I was feeling with carbohydrate intake as my body was pulling more from fat which sometimes meant a little extra during my longer workouts to prevent fatigue.
Post workout, I made sure I had a source of protein with at least 20g of it as well as 3-4 quality carbohydrates (~60-80g carbohydrates.) This is also commonly recommended to include carbs and protein in a 3:1 to 4:1 ratio. After the longer workouts, some whole food simple energy sources like juice or honey paired with more complex carbohydrates were my friends. Some of these included adding maple syrup or honey to my oats, dried frults and juices, fruits, and some whole grains such as oats or brown rice cereal. These were commonly paired with 2-3 hard boiled eggs for the protein source. (Did you know whole eggs can actually be better for post workout recovery? Check out this previous blog post!)
Best Foods For Athletes: Eggs
In my overall nutrition plan. I was aiming to increase my carbohydrate intake each week to meet the demands of my training. (Another valuable lesson, DON’T CUT THE CALORIES OR CARBS ON RECOVERY WEEKS!) When you go into a long endurance competition lasting more than 2-3 hours, you want your body effectively utilizing and “oxidizing” carbohydrate to deliver immediate energy to the working muscles. This process is most effective when the athlete has incorporated about 8g/kg carbohydrate into their meals. Needless to say, I was on my way to working up to that. The result? I could see AND feel the different not only during training, but I had MUCH more energy during the day! I was also recovering much better from my training sessions. Although I was just shy of this (and my race), I will be applying this principal next time. (I am also adding in more juice and easier digestable carbs the next time as well!)
Antioxidants were a LARGE contributor of my recovery. In fact, if antioxidant status is not adequate, your body can fatigue significantly earlier during longer endurance events. You have about an hour grace period. Why is this? Lack of antioxidants increases inflammation in the body and affects calcium channel pathways and sodium potassium pumps. These affect the “sliding filaments” on the muscle known as actin and myosin. In laymen’s terms, your muscles can not contract and relax properly, thus leading to cramping and fatiguing. Therefore, I made sure my diet was colorful and included some other modes of improving my antioxidant status.
Moral of the Story
Being an endurance athlete, even when not training for an Ironman 70.3, should still be applying these common principals. Carbs (an proteins) will be your friend for energy, HR should be monitored to avoid overtraining, antioxidant rich foods such as fruits and veggies should be staples for proper recovery and muscle recovery and DON’T TRAIN AT RACE PACE! Applying these principals to your training will not only help you to stay as healthy as possible, but to maintain longevity in your sports for years to come.
Ask yourself these questions
Are you an overachieving female athlete that knows their true athletic potential has not been met?
Are you really fueling properly for your activity to maintain it in the long term?
Do you feel confused or even fearful about what the proper nutrition may be for you?
Are you feeling tired, lethargic or your times are are slowing down, not improving which is frustrating you?
Are you tired of your progress being stagnated?
If you answered YES to any of these, I’ve been there and I am here to get you to unleash your true athletic potential! Sign up for your Ice Breaker Call today!
Subscribe to get exclusive content and discounts designed to help you thrive.
Delivered straight to your inbox
Unlock Your Wellness Journey:
If you are tired of trying to figure this out alone, trust me, I have been there and would like to help you on your journey. Sign up for your FREE 1-1 Ice Breaker Call today!
Share This Post With Your Friends:
