I so have to try this with my CSA left overs!!!!
The conditions at Eagleman were just flat out perfect. I always like to start with a good meal and get that in early enough to digest and get out of my stomach in time for the swim.
Breakfast around 5:15 AM, I had my typical pre-race meal.
- 2 Bananas
- TJ Ezekiel Bread with Honey and homemade Almond/Peanut/Flax Butter spread
- 1 bottle of Gatorade (Natural from Whole Foods)
During T0, I just had a 12 oz bottle of HEED / TJ Electrolyte water. Swim start was around 7:35. That meant this was 2 hours & 20 minutes prior to the start of me racing.
Breakfast Nutrition Details
- Calories Consumed – 1119.8
- Calorie Deficit – (0)
- Carbohydrates (g) – 309.8
- Sugar (g) – 61.8
- Protein (g) – 19.8
- Sodium (mg) – 755.0
- Potassium (mg) – 1465.7
- Calcium (mg) – 187.2
- Magnesium (mg) – 258.6
- Caffeine (mg) – 0
- Fluids (oz) – 47.7
The swim I was pretty hydrated and had to go twice was a good sign I was hydrated. I did not catch any fluids coming into T1 though I was looking for some Gatorade to keep hydrated.
Swim Nutrition Details
- Calories Consumed – 0
- Calories Burned – 433 (approx. 650 cals / hr)
- Calorie Deficit – 433
- Fluids (oz) – 0
During the bike, I carried my revised 1/2 IM mix I have been using all season. My primary bottle is 24 oz bottle with 3 scoops of unflavored HEED with TJ Electrolyte water. Second bottle had 2 scoops of HEED. Third bottle that had just 1 scoop and I drank 1/2 of it in T0. Last couple races I have not gotten to the 3rd bottle so I was going to get so water on course if I needed too. I was pretty good now that I have a speed fil hose to sip on and stay aero. Just sipping along the way. I was also good in getting 6 salt pills spaced out over the course. The temps were cool but this is Eagleman and maybe it was a little bit of cramp insurance.
Bike Nutrition Details
- 1 – 24 oz. bottle containing 3 scoops HEED with TJ electrolyte water
- 1/2 – 24 oz. bottle containing 2 scoops HEED with TJ electrolyte water
- 2 – Cliff Shot Blocks
- 6 – Salt/Stick pills.
Bike Nutrition Analysis
- Calories Burned – 2169.17 (approx. 850 cal/hr )
- Calories Consumed – 466.0
- Calorie Deficit – 1703.2
- Carbohydrates (g) – 152
- Sugar (g) – 32
- Protein (g) – 0
- Sodium (mg) – 1550
- Potassium (mg) – 518
- Calcium (mg) – 132
- Magnesium – 66
- Caffeine (mg) – 0
- Fluids (oz) – 84
On the run, I planned on mixing up Gatorade and soda (Pepsi I believe) for calories and then water in there as well. If memory serves me correctly, there were 10 aide stations I ran thru so that’s what I based my numbers on. As usual, I needed to take some tums because of the soda and not being a soda drinker to settle my stomach. I almost PR the run, cramp free and the heat was most likely around 84 degrees by then and the humidty was starting to kick in.
Run Nutrition Details
- 4 oz cup soda every other water station (5x)
- 4 oz cup Gatorade the other aid station (5x)
- 4 oz cup water (5x)
- 2 Tums antacids
Run Nutrition Analysis
- Calories Burned – 1,515.8 (850 cals / hr)
- Calories Consumed – 383.3
- Calorie Deficit – 1132.5
- Carbohydrates (g) – 105.0
- Sugar (g) – 105.0
- Protein (g) – 0
- Sodium (mg) – 316.7
- Potassium (mg) – 87.5
- Calcium (mg) – 0
- Magnesium (mg) – 0
- Caffeine (mg) – 62.5
- Fluids (oz) – 40.0
At the end of the day, I was able to PR overall time, PR bike split, and 12 seconds from a PR run split. Other than my feet screaming from blisters, the energy level were there. I was cramp free for the most part and was pretty fresh. Plus had some reserves to sprint thru the chute. It was a fantastic race for me personally.
Final Nutrition Totals
- Calories Burned – 4,088.3 (806.9 cals / hr)
- Calories Consumed – 1,969.2
- Calorie Deficit – 2119.1
- Carbohydrates (g) – 566.8 (4.36x RDA)
- Sugar (g) – 198.8
- Protein (g) – 19.8 (0.35x RDA)
- Sodium (mg) – 2621.6 (1.75x RDA)
- Potassium (mg) – 2071.2 (0.44x RDA)
- Calcium (mg) – 319.2 (0.32x RDA)
- Magnesium (mg) – 324.6 (0.77x RDA)
- Caffeine (mg) – 62.5
- Fluids (oz) – 171.7
Ok, I got the book Feed Zone based on a peeps recommendation. I have to say, the Quinoa Sweet Potato Hash might be a new staple for pre-training meals. I made slight changes to the main recipe based on what came in my CSA.
- 1 Cup of Cooked Quinoa
- 1 Small Yam
- 2 Eggs
- 1/2 Small Onion
- 1 T Extra Virgin Olive Oil
- Couple Sprigs of Fresh Dill
The night before, I cooked the Quinoa using hemp milk and water with a bit of honey – I like to deviate from directions but you can just follow those directions that came with with quinoa. Plus I wanted the hemp protein in the meal.
In the morning, I sautéed the onions with a bit of EVOO. Cooked for about 4-5 minutes until tender. I then warmed up the quinoa and yam in the same pan. In another pan, I cooked the eggs to order. In my case, I did scrambled but over easy would have worked too and mix in with the hash. In the meantime, I chopped up the fresh dill and mixed in with the quinoa, onion, yam right at the very end. Once the eggs were cooked, I plated everything.
I have to say, this was quite yummy. Loaded with great protein and carbs. I felt well fueled and had plenty of energy. The eggs could have easily been switched out for black beans or kidney beans to make the dish vegan. Just a great start to the training morning yesterday.
I have been making almond milk for some time. The only downside is having to soak the almonds overnight in a brine (and remembering to do that when you need it). Hemp seeds, instant gratification!
- 1/2 C of Hemp Seeds (Shelled)
- 3 C Water
- 1 Tbs Maple Syrup
Place all the ingredients in the blender and blend for a couple minutes on high. After blended, sift thru a strainer or cheese cloth. Cheese cloth makes it a bit silkier.
I have to believe it lasts up to 1 week refrigerated. Mine never lasts that long. Just might need to shake well before using.
Blair was bugging me to make a smoothie after his swim. So I made a post workout recovery smoothie. It tastes like an orange dreamsicle. I have to say, it just rocked! I do recommend letting it run in the blender for a while so the almonds get finely chopped.
- 2 Med oranges 2 med
- 1/4 Cup almond
- 1 Small sweet potato
- 1 Med apple
- 1 Cup coconut water (mango flavored)
Granted, Metagenics is a supplement company, but I have been using their products for years as my main multi-vitamin. They are doing a webinar on Detox thru Nutrition. Should be interesting and you can not beat the price – FREE!
I ran into this article last night that had some great GMO research information – or lack there of – and quotes. I always love a good quote so lets start there.
“Today the vast majority of foods in supermarkets contain genetically modified substances whose effects on our health are unknown. As a medical doctor, I can assure you that no one in the medical profession would attempt to perform experiments on human subjects without their consent. Such conduct is illegal and unethical. Yet manufacturers of genetically altered foods are exposing us to one of the largest uncontrolled experiments in modern history.“
Martha Herbert, MD, Harvard University School of Medicine.
I could not agree more and honestly feel that the food industry is morally bankrupt. These products are just fast tracked to market with a complacent FDA for nothing more than profit thru patent protection. Plus selling tons of pesticide is also very convenient. Another great example from this piece is that independent research showed that rats started to shows negative affects after 4 months of GMO exposure. The GMO industry stopped their research after 3 months of exposure. This is straight from Monsanto’s website.
In addition to the growth and development testing in the broiler chicken study, the team also conducts a 90-day rat feeding study with most products, which is a toxicology study.
I just love how this is considered extensive. It will be interesting to see if a whistle blower steps up in upcoming years similar to what happened in the tobacco industry. I guess only time will tell.
To read more, here is the link to the full article: http://prn.fm/2012/12/17/gary-null-seeds-of-death/#ixzz2FPVNcG4O
Prop 37 might not have been passed but it might have just gotten the anti-GMO ball rolling in corporate America. Well, I certainly would not have expected it to come from a heavy weight like Kaiser, but I will take it. Kaiser is advising members to go Organic solely to avoid GMO’s. Here is what Kaiser advises:
Despite what the biotech industry might say, there is little research on the long-term effects of GMOs on human health. Independent research has found that several varieties of GMO cord caused organ damage in rats. Other studies have found that GMOs may lead to an inability in animals to reproduce.
Now if I were a betting man, I would bet that Monsanto is going to be cranking up the spin engine and start a smear campaign even though they do not have long-term science to defend their products or position. I applaud Kaiser for sending this.
The US diet is flooded with processed foods. Just look at your average grocery store. The edge of the grocery store is lined with whole foods for the most part. You have a wide array of fruits and veggies, the meat / seafood sections, the dairy case, etc. as you walk around the edge. Relatively speaking, a very small foot print when compared to the overall size of the store. When you look towards the center of the store and what takes up most of the floor space are boxes. Boxes, boxes, and more boxes of processed food. As food gets processed, more and more is taken from it and the food needs to be enriched with additives to bring back flavor. Even though they might be “Natural”, does not mean they are healthy. Mono sodium glutamate (MSG) is naturally occurring but so it cyanide and hydrochloric acid. MSG is one of those additives that is so pervasive in our food supply and controversial.
MSG has been such a hot button for years, if the box says MSG, people will most likely switch brands. Now the food industry with help from the FDA has alternative ways to hide MSG. Here is a list of MSG like products according to truthinlabeling.org.
|Almost Always||Often Included||Suspected|
Any “hydrolyzed protein”
Soy protein concentrate
Soy protein isolate
whey protein concentrate
Whey protein isolate
Bouillon and broth
Any “flavors” or “flavoring”
Anything “enzyme modified”
Anything containing “enzymes”
Soy sauce extract
Anything “protein fortified”
Modified food starch
Lipolyzed butter fat
Brown rice syrup
Reduced fat milk (skim; 1%; 2%)
most things low fat or no fat
anything Vitamin enriched
Ok, time to get a little clinical so bear with me. Glutamic acid is in a class of chemicals known as excitotoxins, high levels of which have been shown in animal studies to cause damage to areas of the brain unprotected by the blood–brain barrier and that a variety of chronic diseases can arise out of this neurotoxicity. An excitotoxin is a chemical that causes a brain cell to become overexcited and fire uncontrollably, leading to cell death. MSG (and other excitotoxins like asparatame) has the potential for inflicting permanent damage to the brain and nervous system. Because glutamate is absorbed very quickly in the gastrointestinal tract (unlike glutamic acid-containing proteins in foods), glutamate could spike blood plasma levels of glutamate. A neurotoxin can also shrivel and kill brain cells in the hypothalamus. The hypothalamus is a portion of the brain, located just above the brain stem, roughly the size of an almond. Though small, it’s incredibly important as it is responsible for certain metabolic processes and other activities of the autonomic nervous system. One of the most important functions of the hypothalamus is to link the nervous system to the endocrine system via the pituitary gland. The hypothalamus controls body temperature, hunger, thirst, fatigue, sleep, and circadian cycles. Let’s not forget, that the pituitary gland controls our metabolism. These are all vital to be operating efficiently for endurance racing.
MSG has also been linked with obesity. According to a Reuters article:
The flavor enhancer monosodium glutamate (MSG), most often associated with Chinese food and after-dinner headaches, may also be enhancing waistlines, a new study finds. Researchers found that people who eat more MSG are more likely to be overweight or obese. And the increased risk wasn’t simply because people were stuffing themselves with MSG-rich foods. The link between high MSG intake and being overweight held even after accounting for the total number of calories people ate.
The food industry has a vested interest for you to eat more. In a stagnant market, if you grow the waist line and calories consumed, that means more corporate profits to chase. It’s no wonder why it’s so prevalent in our food supply.
Here are some symptoms linked to MSG according to the Mayo Clinic:
- Headaches and Migraines
- Chest pain
So why does this matter?
The one item that really struck me in the table above was Maltodextrin. My original concern with Maltodextrin was that it is typically made from rice or corn and they are mainly commercially grown as GMO these days. My effort last year was trying to get organic or non-GMO varieties. I went with Hammer products because they were pretty transparent about their product sourcing and quite refreshing. You look at all the major suppliers of sports powders that people train with, the first ingredient is Maltodextrin. Advocates say it’s a great complex carb and that’s what is needed for sustained energy. Look at the ingredients from their nutrition labels (the bold added for emphasis):
|Cytomax Energy||CytoSport’s unique complex carbohydrate blend including amylopectin starches and maltodextrins from corn hybrids, Alpha-L-polylactate™ (our patented L-lactate formulation containing non-acidic L-lactate ionically bound to L-arginine, fructose, glycine, L-histidine and L-alanine, sodium L-lactate, potassium L-lactate, L-pyruvate), fructose, glucose, potassium succinate, L-glutamic acid, inosine, magnesium succinate, calcium succinate, citric acid, malic acid, natural flavors, ascorbic acid, L-alanine, L-glutamine, food gum, chromium polynicotinate (ChromeMate GTF™).|
|Gu Electrolyte Brew||Maltodextrin, Fructose, Sodium Citrate, Citric Acid, Natural Flavor, Potassium Citrate, Turmeric (as color)|
|GU Roctane||Maltodextrin, Fructose, Sodium Citrate, Citric Acid, Taurine, Histidine, Natural Flavors, Leucine, Valine, Carnosyn® Beta-Alanine, Potassium Citrate, White Tea Caffeine, Isoleucine, Turmeric (As Color).|
|Hammer HEED*||Maltodextrin, Xylitol, Natural Flavor, Calcium Chelate, Salt, L-Carnosine, Stevia, Glycine, Magnesium Chelate, Potassium Chelate, Tyrosine, Pyridoxine Hydrochloride, Manganese Chelate, Chromium Polynicotinate.|
|Hammer Perpetuem*||Maltodextrin, Soy Protein Isolates, Energy Smart® (fruit juice, natural grain dextrin), Soy Lecithin, Coffee Powder, Natural Vanilla Flavor, Trisodium Phosphate, L-Carnosine, L-Carnitine (as Carnipure™), Choline Bitartrate, Caffeine, Stevia, Chromium Polynicotinate.|
|Infinit||Not posted on website. I’m guessing this is due to the customization.|
|Ironman Perform||C2 MAX CARBOHYDRATE BLEND (MALTODEXTRIN, FRUCTOSE, DEXTROSE), CITRIC ACID, SODIUM CITRATE, SODIUM CHLORIDE, CALCIUM SILICATE, MAGNESIUM CITRATE, POTASSIUM CITRATE, NATURAL FLAVOR, TURMERIC COLOR|
* Site indicates “No MSG”
So what now?
I certainly face nausea and headaches while on the bike racing and taking these products. Am I saying that this is the sole cause – no. Not at all. I’m just trying to reduce the number of variables that would limit personal performance. Experiencing these symptoms on the bike is my body telling me there is something that it does not like. Granted I’m putting a ton of stress it would like to stop. I just do not need to compound that stress with additives or highly processed foods that are not natural to my body. My goal for 2013 is to get away from these mainstream processed products and switch to whole food based nutrition. After seeing some of these connections, even if they have not been fully clinically researched, I’m not waiting around for that data to confirm it with absolute certainty.
Health and Nutrition Secrets That Can Save Your Life by Dr. Russell Blaylock
Truth In Labeling