#theSETup | ep.6 | Nutrition

Nutrition around training can seem like a daunting, complex issue. However, there are a few simple rules you can follow to clean it up and that will allow you to develop positive habits.

• Fuel the Work: meet the demand at hand with the proper fuel. Don’t skimp on your meals around big training days. Be pre-fueled, keep the energy coming in, and prioritize the recovery window to maximize adaptation over time. Then, adjust the staple meals throughout your day to accommodate your goals.
• Flexibility: for intense days/intervals/races, the energy demands will be largely CHO and thus the fueling should be. In addition, keeping it simple on these days is helpful for utilization. On the other hand, I balance the longer, endurance days with more “real food” that are a bit more complex and sustaining and having the ability to function without simple sugar dumps is crucial to longterm development.
• Hydrate or diedrate: training in the blistering summer heat day in and day out will wear a body down. Try to pre-load If you can, by having an electrolyte mix or tabs on hand before your training; this can reduce the impact the heat plays on you as training starts. Keep the fluids coming in during training/racing AND make sure to keep electrolytes coming in post training. It’s easy to just drink water, but only having water may did you into a hole. 
• Practice your Plan: don’t just hop into events ripping tabs off of untested products. Try these things out in your training days and see what, how much, and when they work.