ATC 250: Post-Workout Fueling Myths (and What You Should Do), Pre-Training For a 100-Miler, Buying Kettlebells For Home, and More!

December 22, 2017

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On this episode of Ask the Coaches:

• Adding kettlebells to your home gym:
  • What are some recommend sizes?
  • KBs for a relatively fit woman
  • Upper body vs. lower body
  • Tawnee has 8kg, 12kg, 16kg and 24kg purchased from kettlebellsusa.com.
  • Another alternative is a weight-adjustable kettlebell. 
• Planning your first 100 mile trail run next season: How to train before starting a volume build for the 100 miler?
  • Keeping your pre-training fresh and diverse with:
  • Speed, short-distance races, functional mobility & flexibility, strength training, and/or slowly building volume.
  • Working your weakness(es).
• First-time pregnancy questions from a female runner:
  • Having a hard time sticking to a clean diet – cravings and aversions are crazy; wanting more carbs and no veggies or meat.
  • Tawnee’s way to still get in clean fuel: powerhouse smoothies!
  • Eat more? Even if that’s much more carbs?
  • Not sure how much to still run – is 40 mpw too much? Cut back?
  • Feeling super tired.
  • Eating disorder past and feeling out of control of her body and not being able to eat normally.
• The post-exercise fueling window:
  • What does the science say on the so-called “golden window”, i.e. ~30 minutes post-exercise supposedly provides a unique opportunity to refuel muscle glycogen with consumed glucose and/or dampen catabolic processes with consumed protein or BCAAs.
  • Could this process behave differently in fat-adapted athletes?
  • If you ate something before working out, and you didn’t have an insane workout (insane as in a 5hr ride or long tempo), and just aren’t hungry at all after, don’t worry about it.
  • Here’s the thing with the research that shows benefit to post-exercise fueling: subjects are usually fasted or in semi-starves state before exercise, thus why the post-exercise window benefits are so great.
  • Some studies support the idea that amino acids pre exercise are more important than post exercise. (BCAAs we recommend: Perfect Amino, pill or powder form.)
  • Protein synthesis post workout can last 24-48 hours. 1-3 hours post workout is still effective. Have some more protein before bed, and adding casein helps.
  • Fat-adapted athletes may not burn through glycogen as quickly but you also don’t want to fall into a trap of a hypocaloric state when in training, so you still need to eat when it makes sense.
  • If you have another workout that same day, it’s a good idea to eat after the first workout.
• When MAF HR is hard to hold – stick with MAF or modify MAF?
  • MAF HR for 30 year-old female is very close to her apparent max HR of 165; used to running “aerobic” runs at 115-125 bpm.
  • Modifying MAF to still get aerobic gains.

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