Racing weight, the book.

hypersonic

I'm only half way through the book and so far it looks rock solid, if a little too sensible!

He is definitely not in the low carb camp and even includes whole grain foods.
he had a big piece on nutrient timing, carbs for breakfast, protein for diner, two hour window after training, and he argues that training on an empty stomach is a little counter productive.

over all he makes an interesting argument that weight loss techniques that are successfully for sedentary people will not be effective for sports people as the overall goals are too different.

he mentions calorie partitioning, I'd heard of this before but thought it had been debunked, along with complete proteins which is something else he mentioned, and the diminished bio availability of plant protein?

tunguska

hypersonic wrote: »

I'm only half way through the book and so far it looks rock solid, if a little too sensible!

He is definitely not in the low carb camp and even includes whole grain foods.
he had a big piece on nutrient timing, carbs for breakfast, protein for diner, two hour window after training, and he argues that training on an empty stomach is a little counter productive.

over all he makes an interesting argument that weight loss techniques that are successfully for sedentary people will not be effective for sports people as the overall goals are too different.

he mentions calorie partitioning, I'd heard of this before but thought it had been debunked, along with complete proteins which is something else he mentioned, and the diminished bio availability of plant protein?

Is that Matt Fitgeralds book? I read it last year but Im pretty sure he actually advocates training on empty(its either "racing weight" or in "brain training for runners"). IL6 is released when you train in a fasted state which is intrumental in your body becoming fat adapted which is very useful for longer races. I've been training on empty for a year now and Im definitely a lot stronger as a result. Dont do speed sessions fasted though, just easy runs. Will do hard indoor bike sessions after a 14 hr fast which is an exercise in physical torture, but like I said, Im a lot stronger as a result.
As for calorie partioning, personally I dont do it, just seems way too high maintenance. I just try to eat clean and that seems to do the trick in regards to getting down to racing weight.

hypersonic

tunguska wrote: »

Is that Matt Fitgeralds book? I read it last year but Im pretty sure he actually advocates training on empty(its either "racing weight" or in "brain training for runners"). IL6 is released when you train in a fasted state which is intrumental in your body becoming fat adapted which is very useful for longer races. I've been training on empty for a year now and Im definitely a lot stronger as a result. Dont do speed sessions fasted though, just easy runs. Will do hard indoor bike sessions after a 14 hr fast which is an exercise in physical torture, but like I said, Im a lot stronger as a result.
As for calorie partioning, personally I dont do it, just seems way too high maintenance. I just try to eat clean and that seems to do the trick in regards to getting down to racing weight.

I was thinking about he's comments on exercise intense and the effect of carbs. maybe I have misunderstood but he seems to say that it is difficult to do quality high intensity sessions without carbs, or if you do do them, that the actual intensity will be less for the same perceived effort and hence training stimulus will be lower.
He's comments around the high carb diets of African runners interesting, they really eat an absolute shed load of carbs. i wonder if Europeans could use such a diet, or if there is something in their genes/environment/food quality. or maybe they run so bloody fast it doesn't matter.

tunguska

hypersonic wrote: »

I was thinking about he's comments on exercise intense and the effect of carbs. maybe I have misunderstood but he seems to say that it is difficult to do quality high intensity sessions without carbs, or if you do do them, that the actual intensity will be less for the same perceived effort and hence training stimulus will be lower.
He's comments around the high carb diets of African runners interesting, they really eat an absolute shed load of carbs. i wonder if Europeans could use such a diet, or if there is something in their genes/environment/food quality. or maybe they run so bloody fast it doesn't matter.

Yeah like I said I wouldnt do running hard sessions on empty, I'd only run easy pace in a fasted state. But I have done very hard indoor bike sessions on empty which I I've found to be really good.
I eat a lot of carbs myself so I dont think theres much of a difference between europeans and africans in terms of how their bodies react to carbs