Carbohydrates and fats: The dual engines of endurance

Navigating the nutritional challenges of an Ironman

The week leading up to the race: The science of carb-loading

Race-day nutrition: Sustaining energy and performance

• Rapid energy availability: Consuming 01 Before 30 minutes prior to the swim ensures that its ingredients are rapidly digested and absorbed. One of the standout ingredients in 01 Before is the combination of natural caffeine and Guarana extract. Caffeine is known to increase the release of adrenaline, which in turn can elevate the availability and oxidation of blood glucose and fatty acids. This provides an immediate source of energy, ensuring athletes have an available pool of energy as they dive into the water.

• Optimal blood glucose levels: The presence of L-Citrulline dl-Malate (2:1) in 01 Before plays a role in the urea cycle, which can aid in the removal of ammonia from the blood. Ammonia can interfere with cellular energy processes, so its removal can help maintain optimal blood glucose oxidation during exercise. This is crucial during the swim, as athletes heavily rely on blood glucose for energy due to limited access to external nutrition.

• Mental alertness and focus: The brain, like our muscles, relies on glucose for optimal function. The BCAA (2:1:1) present in 01 Before can influence brain neurotransmitters, potentially reducing perceived effort and mental fatigue. This ensures that athletes are mentally sharp, focused, and ready to navigate the challenges of the swim leg.

• Preventing early fatigue: The swim is just the beginning of a long day. Starting with depleted energy stores can lead to early fatigue. By priming the body with 01 Before, athletes can delay the onset of fatigue, ensuring consistent performance across all three disciplines.

• The drink mix should be consumed evenly throughout the hour, providing a steady release of energy and maintaining hydration.
• The gel, taken at the 30-minute mark, offers a concentrated energy boost, ensuring that carbohydrate intake remains consistent and optimal.

• The drink mix should be consumed evenly throughout the hour, providing a steady release of energy and maintaining hydration.
• The first gel is taken at the 30-minute mark, and the second gel should be consumed at the 60-minute mark.

Post-race recovery: Rebuilding, replenishing, and restoring

• Replenish energy stores: Glycogen, the stored form of carbohydrates in the muscles and liver, is the primary fuel source during an Ironman. Post-race, these stores are significantly depleted and need to be refilled. Consuming carbohydrates soon after the race can accelerate this replenishment. 
• Repair muscle damage: The prolonged physical exertion of an Ironman causes microscopic damage to muscle fibres. Protein intake post-race supports the repair and rebuilding of these damaged fibres, aiding in muscle recovery and reducing the risk of injury.
• Rehydrate and restore electrolyte balance: Sweating during the race leads to a loss of fluids and essential electrolytes. Rehydration post-race is crucial to restore fluid balance, aiding in nutrient transport and overall cellular function.

• Muscle recovery: 03 After focuses not just on muscle recovery but also on repairing tendons, ligaments, and joints. This comprehensive approach ensures that athletes recover holistically, reducing the risk of overuse injuries in the future.
• Replenishing nutrient levels: Beyond muscle repair, 03 After provides nutrients that restore blood sugar levels, support immune function, and aid in overall cellular repair. This ensures that athletes recover fully, both internally and externally.
• Hydration and electrolyte balance: While hydration is often associated with during-race nutrition, it's equally crucial post-race. 03 After provides the necessary electrolytes to restore balance, ensuring optimal cellular function and aiding in the transport of nutrients to where they're needed most.

• Why: To replenish depleted glycogen stores.
• Science: Muscle glycogen is the primary fuel source during endurance events. Post-race, these stores are significantly depleted. Consuming carbohydrates soon after the race can accelerate glycogen synthesis.
• Examples: Quinoa, brown rice, sweet potatoes, whole grain pasta, and fruits.

• Why: To aid in muscle repair and recovery.
• Science: Prolonged physical activity causes microscopic damage to muscle fibres. Protein provides the necessary amino acids to repair and rebuild these fibres, aiding in muscle recovery.
• Examples: Grilled chicken, legumes, fish, and eggs.

• Why: To support cellular function and reduce inflammation.
• Science: Omega-3 fatty acids, a type of healthy fat, have been shown to reduce exercise-induced muscle soreness and inflammation.
• Examples: Avocados, nuts, seeds, olive oil, and fatty fish like salmon.

• Why: To restore fluid balance and aid in nutrient transport.
• Science: Sweating during the race leads to a loss of fluids. Rehydration post-race is crucial to restore fluid balance, aiding in nutrient transport and overall cellular function.
• Examples: Water, herbal teas, and electrolyte-infused beverages.

• Why: To combat oxidative stress and support immune function.
• Science: Prolonged exercise can increase oxidative stress. Antioxidants neutralise free radicals, reducing cellular damage. Additionally, micronutrients like vitamin C and zinc can support immune function, which might be suppressed post-race.
• Examples: Berries, dark leafy greens, bell peppers, and nuts.

• Why: To restore electrolyte balance.
• Science: Electrolytes, particularly sodium and potassium, are lost in sweat. Restoring their balance post-race is crucial for muscle function and preventing cramps.
• Examples: Salted nuts, spinach, bananas, and electrolyte-infused beverages.

• 150g salmon fillet
• 1 tbsp olive oil
• Salt and pepper to taste
• A squeeze of lemon juice

• 1 cup cooked quinoa
• 1/2 cup diced bell peppers (red, yellow, and green for colour and variety)
• 1/4 cup blueberries
• 1/4 cup chopped spinach
• A handful of chopped nuts (e.g., almonds or walnuts)
• 1 tbsp olive oil
• Salt and pepper to taste

• 1/2 ripe avocado, sliced

• 1 ripe banana
• 1/2 cup mixed berries (e.g., strawberries, blueberries, raspberries)
• 1 cup water or herbal tea for hydration
• A pinch of salt for electrolytes

1. Season the salmon fillet with salt, pepper, and a squeeze of lemon juice.
2. Heat olive oil in a grill pan over medium heat.
3. Place the salmon fillet skin-side down and grill for 4-5 minutes on each side or until fully cooked.
4. Remove from heat and set aside. 

1. In a mixing bowl, combine cooked quinoa, diced bell peppers, blueberries, chopped spinach, and nuts.
2. Drizzle with olive oil, season with salt and pepper, and toss well. 

1.  In a blender, combine banana, mixed berries, water or herbal tea, and a pinch of salt.
2. Blend until smooth.

1.  Place a generous serving of quinoa salad in a bowl. 
2. Lay the grilled salmon fillet on top.
3. Add avocado slices on the side.
4. Serve with the banana and berry smoothie. 

Beyond the finish line: Long-term recovery strategies

• Examples: Gentle swimming, walking, or cycling at a relaxed pace. Yoga and stretching sessions can also be beneficial, helping to improve flexibility and alleviate muscle tightness.

• Tip: Aim for 8-10 hours of sleep in the nights following the race. Consider short naps during the day if needed.

• Tip: Continue drinking water and electrolyte-infused beverages. Incorporate a balanced diet rich in proteins, healthy fats, and complex carbohydrates.

• Tip: Consider consulting with a sports physiotherapist or a coach to get personalised advice on when and how to resume training.

• Tip: Consider journaling your race experience, discussing it with fellow athletes, or even seeking the support of a sports psychologist if needed.

Off-season: Planning and periodisation: 

• Physical restoration: This phase allows the body to heal fully from the cumulative wear and tear of months of rigorous training and the race itself.
• Mental refreshment: It provides a mental break, reducing the risk of burnout and reigniting the passion for the sport.
• Skill development: Athletes can focus on technique, form, and other foundational skills without the pressure of upcoming races.

• Restorative cycle (1-4 weeks post-Ironman):
  • Focus: Active recovery, rest, and rejuvenation.
  • Activities: Gentle aerobic exercises, flexibility training, and recreational activities outside of triathlon.
• Foundational cycle (5-12 weeks post-Ironman):
  • Focus: Building aerobic endurance, strength, and technique.
  • Activities: Longer, low-intensity workouts, strength training sessions, and technique drills.
• Skill and strength cycle (13-20 weeks post-Ironman):
  • Focus: Enhancing specific skills, increasing muscular strength, and addressing any imbalances.
  • Activities: High-intensity interval training (HIIT), plyometrics, and sport-specific drills.

• Examples: Mountain biking, trail running, rock climbing, or even team sports like soccer or basketball.

The power of community and support in endurance sports

1. Shared experience: Training for events like an Ironman is a unique experience, filled with highs and lows. Being part of a community means you're never alone in these moments. Sharing challenges, successes, and stories can be incredibly motivating.
2. Knowledge exchange: Whether it's advice on nutrition, training techniques, or gear recommendations, the collective wisdom of a community can be invaluable. Learning from others' experiences can save time, and effort, and even prevent potential mistakes.
3. Accountability: Having training partners or being part of a group can keep you accountable. It's harder to skip a workout when you know someone is waiting for you.
4. Emotional support: The mental challenges of endurance sports can be as demanding as the physical ones. A supportive community can encourage during tough times and celebrate with you during the triumphs.

Join the Victus High-Performance Team:

• Share your journey and inspire others.
• Test and provide feedback on new Victus products.
• Get a discount on all products, packs and automatic deliveries. 
• Engage in community events, workshops, and training sessions.
• Collaborate with fellow ambassadors and be part of a global network of endurance athletes.

Scientific references and sources

1. Glycogen Replenishment Post-Exercise
   • Burke, L. M., van Loon, L. J., & Hawley, J. A. (2017). Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5), 1055-1067.
2. Protein Intake for Muscle Recovery
   • Moore, D. R., Camera, D. M., Areta, J. L., & Hawley, J. A. (2014). Beyond muscle hypertrophy: why dietary protein is important for endurance athletes. Applied Physiology, Nutrition, and Metabolism, 39(9), 987-997.
3. Omega-3 Fatty Acids and Inflammation
   • Tartibian, B., Maleki, B. H., & Abbasi, A. (2009). The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men. Clinical Journal of Sport Medicine, 19(2), 115-119.
4. Hydration and Athletic Performance
   • Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377-390.
5. Antioxidants and Exercise-Induced Oxidative Stress
   • Pingitore, A., Lima, G. P., Mastorci, F., Quinones, A., Iervasi, G., & Vassalle, C. (2015). Exercise and oxidative stress: potential effects of antioxidant dietary strategies in sports. Nutrition, 31(7-8), 916-922.
6. Carbohydrate Intake During Endurance Events
   • Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(1), 25-33.
7. Electrolyte Loss and Replacement During Exercise
   • Maughan, R. J., & Leiper, J. B. (1995). Sodium intake and post-exercise rehydration in man. European Journal of Applied Physiology and Occupational Physiology, 71(4), 311-319.
8. Mental Resilience in Endurance Sports
   • McCormick, A., Meijen, C., & Marcora, S. (2015). Psychological determinants of whole-body endurance performance. Sports Medicine, 45(7), 997-1015.
9. Active Recovery and Performance
   • Bieuzen, F., Bleakley, C. M., & Costello, J. T. (2013). Contrast water therapy and exercise-induced muscle damage: a systematic review and meta-analysis. PloS One, 8(4), e62356.
10. Importance of Sleep in Recovery
    • Halson, S. L. (2014). Sleep in elite athletes and nutritional interventions to enhance sleep. Sports Medicine, 44(1), 13-23.
11. Role of Active Recovery in Lactic Acid Removal
    • Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Frontiers in Physiology, 9, 403.
12. Mental Stress and Endurance Performance
    • Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857-864.
13. Nutritional Strategies for Endurance Athletes
    • Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.
14. Role of Community in Sports Performance
    • Rees, T., Hardy, L., Güllich, A., Abernethy, B., Côté, J., Woodman, T., ... & Warr, C. (2016). The Great British Medalists Project: A review of current knowledge on the development of the world’s best sporting talent. Sports Medicine, 46(8), 1041-1058.
15. Cross-Training Benefits for Endurance Athletes

• • Millet, G. P., Jaouen, B., Borrani, F., & Candau, R. (2002). Effects of concurrent endurance and strength training on running economy and VO2 kinetics. Medicine & Science in Sports & Exercise, 34(8), 1351-1359.