‘Recovery’ is the focal point of my last post, but this week I’ll delve into nutritional strategies in the life of an elite endurance athlete. It’s safe to say that nutrition and energy availability play a significant role in adaptation, growth and success in preparation for performance. Without the proper nutritional and supplemental intake, an athlete can become vulnerable to injury, illness and counteract all the hard work put into a specific training session or cycle.
I recently learned that this was, in fact, one of the possible contributing factors to my recent diagnosis of a stress fracture. My nutritional support team had a look at two-weeks’ worth of food intake aligned with training sessions and found that I was operating in a deficit. Although I generally felt that I was getting in enough carbs, proteins, fats, etc., it turned out that I was continually missing the mark to offset the physical demands and training loads. The deficit may have been small at the end of the day, but over time, all those days add up to a larger, more impactful loss. Take a look at this food-log example pre-stress fracture:
Although this generally meets most daily nutritional needs, it still does not cover the calories burned over the course of a 4.5–5-hour training day in addition to the calories burned by my resting metabolic rate. Doubling the amount of sports drink, upping the morning orange juice, and adding in a peanut-butter & jelly sandwich or cereal bar mid-ride are all strategies to help offset some of the deficit and actually help the body recover quicker for the next session on tap. And while a PB&J might not be the ideal food for a non-endurance athlete, I often rely on these foods because of how easy they convert to sugar and energy during a training session.
Likewise, it’s also important to consider supplement value-adds for optimal vitamin absorption. As a female endurance athlete, iron, vitamin C and vitamin D are some of the most foundational to maintain health under training stress. I also find Calcium and BodyBio’s PC to be valuable in enhancing my bone and cellular regeneration, especially in recovery from injury. It’s challenging to get all of the nutrients and energy in during a day so I find it helpful with some assistance by trusted supplements.
Timing of intake, nutrient density foods, supplements and flexibility around managing food strategies are all key components in the creation of a healthy, balanced & fortified diet as an elite athlete. It’s important to alter your diet relative to the physical demands of the day — whether you’re an athlete, working a desk job, or an active retiree. I know I’m continually working on improving my strategies in order to optimize those 1%-ers that make all the difference in performance on the day. And I’m a strong believer that everyone can do the same in order to optimize those 1%-ers in life!
Hey everyone, Renée Tomlin here to talk about ‘recovery’. For a bit of background information, I’m a professional triathlete and member of Team USA in international competition. I’ve been competing in triathlon since 2014 with an Olympic focus, and ran competitively in college and at the elite level before moving over to endurance multisport. I’m fortunate to live, train and compete all over the world representing the USA.
So, you might be wondering what my background has to do with ‘recovery’. Well, quite simply, I wouldn’t be able to do my job — compete and execute performance — without the proper tools in my recovery tool box. Generally speaking, I’m out training 7 days a week, usually clocking 20–28 hours of exercise at various volumes and intensities. Between swimming, biking, running and gym work, recovery is the most crucial component in creating fitness, competitive edge and in maintaining health. For me, recovery includes nutrition, sleep, physical and massage therapy, hormone balance and the ‘switch off’ of all things triathlon.
In terms of nutrition, I’ve recently started working with a specialist from my Australian support team on strategies to maximize my training gains through food and energy availability. Having an understanding of carbs, protein, calcium, electrolytes, (just to name a few) plays a significant role in optimizing a nutrition plan to match the demands of training and competition. As an elite athlete, it’s challenging to keep up with all of stressors placed on your body — and that’s why I rely on vitamins like iron, vitamin C, and vitamin D to contribute to my nutritional intake. Sports drinks that contain carbs are also essential, as well as sport-specific electrolyte drinks, like Elyte-Sport, for pre-loading or between sessions. Both supplements and sports drinks act as ancillary agents in encouraging my body to prepare for training demands, recover from them, and foster training adaptations. They directly impact energy levels, nutritional absorption and healthy blood counts.
True life confession: it’s impossible as a professional athlete to always maintain an optimal level of ‘recovery’ as you’re always pressing physical and mental boundaries. Somewhere along the way you slip — that’s called being human. Just this past week I was diagnosed with a navicular stress fracture, barring me from early competition and resulting in a quick return back to the US for doctor appointments and to start, yes, in broader terms, the ‘recovery’ process. Now just as ever does ‘recovery’ play a significant role in achieving future goals. Fortunately, I have an incredible support team behind me in outlining these next-steps, many of which include a re-evaluation of nutrition and supplement intake. That being said, recovery — specifically in the field of nutrition and supplements — is an evolving space. As the body changes, grows, ages, heals, dietary requirements can shift. Stay tuned for an update of what this unfolding recovery process looks like and what tweaks are made!