Friday
Nov072008
Ask the Experts: Dr. Rick Kattouf about off-season nutrition
Many qualified experts on training and nutrition use TrainingPeaks to help manage their business. Now, a select few are offering professional training and nutrition advice on our blog. Read on to learn what Dr. Rick Kattouf has to say about training and nutrition during the post-racing season, and submit a question of your own below!
Question: Now that my race season is over, my training will change slightly. I plan to increase my weight training to two days per week and due to weather and daylight savings, the majority of my bike workouts will be on the indoor trainer. I plan to run outside as well as some runs on the treadmill. During this time, are there any recommendations you have for my nutrition?
Answer: Thank you very much for your question. I hope you had a great 2008 race season and I think your training plan for the next few months is very sound. As for nutrition, yes, there are some things that can be done so when your 2009 season begins, you will be firing on all cylinders. Let’s first cover your everyday nutrition. The main key is to follow 3 main principles in order to get as lean as possible: 1) Eat frequently, 5-6 times per day; 2) Balance your macronutrients by combining carbohydrates, protein, and fat for meals/snacks; 3) Eat the proper number of calories to achieve your goals (keep in mind, there are 4 main areas you will burn calories: Basal Metabolic Rate, exercise/training, digestion (Thermic Effect of Food), activities of daily living. By following these 3 principles, you will become as lean as you choose. As for your training nutrition, indoor cycling is a slightly different animal. Indoor cycling can create a very high sweat rate; therefore, this will be great practice for your bike nutrition. I recommend consuming 1-2 ‘food bottles’ per hour on the trainer depending on intensity (a food bottle should consist of your fluid replacement drink of choice and a complex carbohydrate). With your increase in weight training, be prepared that you may find your hunger levels to increase. The additional weight training will allow you to build more lean muscle. This increase in lean muscle will help to increase your metabolism. This increase in metabolic rate can cause your hunger to increase. If this does occur, I recommend you, “Feed the machine!” Listen to your body and give it the fuel it is asking for and feed the muscle. Stay focused on your nutrition during your non-race season and you will begin your 2009 season healthy, lean, and strong. Enjoy the journey!
About the author: Dr. Rick Kattouf II is the author of Forever Fit, CEO and Founder of TeamKattouf, Inc., Sports Nutrition Consultant, Wellness and Nutrition Consultant, and a Motivational Speaker. Rick is a 3x age group duathlon national champion, 4x Team USA duathlete, 3x USAT All-American duathlete, and a 2x Inside Triathlon magazine All-American duathlete. Rick can be contacted at www.teamkattouf.com.
Ask a question of your own! If you have a question for the experts, submit it here either by emailing asktheexperts@peaksware.com or by posting it on our message boards. Your question could be featured in our next blog!
Question: Now that my race season is over, my training will change slightly. I plan to increase my weight training to two days per week and due to weather and daylight savings, the majority of my bike workouts will be on the indoor trainer. I plan to run outside as well as some runs on the treadmill. During this time, are there any recommendations you have for my nutrition?
Answer: Thank you very much for your question. I hope you had a great 2008 race season and I think your training plan for the next few months is very sound. As for nutrition, yes, there are some things that can be done so when your 2009 season begins, you will be firing on all cylinders. Let’s first cover your everyday nutrition. The main key is to follow 3 main principles in order to get as lean as possible: 1) Eat frequently, 5-6 times per day; 2) Balance your macronutrients by combining carbohydrates, protein, and fat for meals/snacks; 3) Eat the proper number of calories to achieve your goals (keep in mind, there are 4 main areas you will burn calories: Basal Metabolic Rate, exercise/training, digestion (Thermic Effect of Food), activities of daily living. By following these 3 principles, you will become as lean as you choose. As for your training nutrition, indoor cycling is a slightly different animal. Indoor cycling can create a very high sweat rate; therefore, this will be great practice for your bike nutrition. I recommend consuming 1-2 ‘food bottles’ per hour on the trainer depending on intensity (a food bottle should consist of your fluid replacement drink of choice and a complex carbohydrate). With your increase in weight training, be prepared that you may find your hunger levels to increase. The additional weight training will allow you to build more lean muscle. This increase in lean muscle will help to increase your metabolism. This increase in metabolic rate can cause your hunger to increase. If this does occur, I recommend you, “Feed the machine!” Listen to your body and give it the fuel it is asking for and feed the muscle. Stay focused on your nutrition during your non-race season and you will begin your 2009 season healthy, lean, and strong. Enjoy the journey!
About the author: Dr. Rick Kattouf II is the author of Forever Fit, CEO and Founder of TeamKattouf, Inc., Sports Nutrition Consultant, Wellness and Nutrition Consultant, and a Motivational Speaker. Rick is a 3x age group duathlon national champion, 4x Team USA duathlete, 3x USAT All-American duathlete, and a 2x Inside Triathlon magazine All-American duathlete. Rick can be contacted at www.teamkattouf.com.Ask a question of your own! If you have a question for the experts, submit it here either by emailing asktheexperts@peaksware.com or by posting it on our message boards. Your question could be featured in our next blog!
Friday, November 7, 2008 at 12:59PM
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