Full transcript
0:00[Music]
0:03foreign
0:07there is no secret to the nutrition
0:10strategies for hybrid athletes and
0:12anyone telling you otherwise is trying
0:15to take advantage of you however there
0:17are some essential strategies that you
0:19can Implement to maximize your
0:21performance and enhance your recovery
0:23and that's what I'm talking about in
0:24today's video
0:26the first thing I'm going to talk about
0:28is the importance of proper fueling now
0:30I've recently recorded a podcast on this
0:33entire topic and the feedback was
0:34amazing so if you want a deeper
0:37understanding and education on this
0:39entire topic make sure to click the link
0:41in the description that will take you
0:43right to the podcast episode when I
0:45first started training and trying to
0:48fuel for my training I mess it up
0:50horribly
0:52I'm just craving water like so thirsty
0:55for water right now
0:57make it through workouts with sustained
0:59energy because I wasn't fueling properly
1:01throughout the day and I wasn't fueling
1:03properly around the workout so if you're
1:05experiencing any of these symptoms you
1:07are probably underperforming because
1:09you're under fueling and ultimately you
1:12are not recovering through that process
1:14now when I was training for my Iron Man
1:16Triathlon with my coach Natasha she told
1:19me one day and this is coming from a
1:21professional triathlete she said Nick if
1:24you keep me fueled I can train all day
1:25and she taught me how to use
1:26carbohydrates strategically around
1:28workouts she taught me how to use
1:30electrolytes and sodium manipulation to
1:33improve performance and enhance recovery
1:35and it made the biggest difference
1:43a lot of people are afraid of sodium if
1:45you are an athlete if you are moving you
1:47might be dehydrated and you might want
1:49to supplement with an electrolyte powder
1:52or just add more salt to your meals now
1:54we offer two products around endurance
1:56with electrolytes we have just an
1:59electrolyte powder zero calories zero
2:01sugar 500 milligrams of sodium per
2:03serving then we have g1m sport which has
2:0520 grams of carbohydrate 350 milligrams
2:07of sodium per serving water alone is not
2:10going to hydrate you
2:13you need electrolytes like I said this
2:15either comes from the food you are
2:17consuming or using a powder now you can
2:20do a sweat test and I did a sweat test
2:22about two years ago we found through the
2:24sweat test I was losing 2700 milligrams
2:28of sodium per hour in those conditions
2:31and it'll work out like that
2:32electrolytes are your friend sodium is
2:36your friend if you are an athlete if
2:37you're sweating a lot use this all day
2:40and around your training to have better
2:42performance be proactive rather than
2:45reactive and for a lot of people they
2:47will listen to their body's natural
2:49hunger cues telling them when and how to
2:52eat but I would argue for performance
2:54especially for a highly trained athlete
2:56that won't give you the necessary cues
2:59to eat enough throughout the day
3:00proactive fueling is having a plan
3:02having a strategy I need to consume this
3:04many calories throughout the day based
3:06off my training demands based off my
3:08schedule and if I spread out my meals in
3:10that type of strategy I can consume
3:12carbohydrates protein in dietary fat so
3:15I would argue it's better to be
3:16proactive with your diet rather than
3:19reactive have a plan have a strategy
3:21know how much you need to consume and
3:24when to fuel your performance and
3:26enhance your recovery
3:29now I'm sure you hear people talk about
3:31calories matter and they are most
3:34important then you hear other people say
3:36the quality of the food source is what
3:39really matters and calories are actually
3:40irrelevant well today we're going to
3:43talk about what you should actually
3:44focus on
3:46here's the thing if you are just focused
3:49on the quality of food and not calories
3:52and you think that you can fuel a 20
3:54mile run or a marathon prep or hybrid
3:57athlete training with just lean meats
4:00and salads you are quickly going to
4:02realize that you're going to bump you're
4:04going to burn out and you're not going
4:06to be able to effectively complete your
4:08workouts or recover for the next one and
4:10that's why calories are King the truth
4:13is they both matter calories calories
4:16will always be king but the quality of
4:18the food sources that you're consuming
4:20are just as important I like to follow
4:22the 80 20 principle that means 80 of the
4:25foods I'm consuming are whole organic
4:28non-processed food sources and the other
4:3120 I'm having fun with it I'm going to
4:33dinner I'm having pizza in a burger and
4:35fries I might be grabbing a margarita or
4:37a beer if we're going out to dinner and
4:39and spending time with friends and
4:40family but majority of my diet is very
4:43quoted clean now some people like to
4:46consume more fats than carbs other
4:48people like to consume more carbs and
4:50fat for me when I'm not in a big
4:52training block for an ultra marathon or
4:55a marathon I actually prefer to consume
4:57more dietary fat and moderate carbs but
5:00when I'm in a big training block like
5:01right now where I'm training for an
5:03ultra and I'm going into a marathon on
5:05training block after this I prefer for
5:08to increase carbohydrate intake and
5:11decrease dietary fat intake so here's
5:13the Baseline of where I like to get
5:15started you can take this you can apply
5:17this to your diet and then manipulate
5:19macronutrients based off of what you
5:21just prefer I like to set protein at one
5:24gram per pound of body weight so me
5:26being 200 pounds I'll set my daily
5:29protein goals at 200 grams of protein
5:31per day setting up my fats now that my
5:34fats are a little bit lower than normal
5:36I'll set my fats at about 25 of my total
5:40daily calories so if I'm consuming say 3
5:43500 calories a day my dietary fat that
5:46I'm consuming might be between 90 and
5:49100 grams of fat and for the rest of my
5:51calories I'm going to fill that in with
5:53carbohydrates and my carbohydrates right
5:55now are anywhere from 450 to 550 grams a
5:58day and that's just based off of my
6:00physical requirements for training the
6:03amount of miles that I'm running and the
6:05time I'm spending in the weight room
6:06that's like Baseline how I like to set
6:09up my my diet and then based off what
6:11I'm training for what my body demands
6:14the physical requirements my caloric
6:17requirements I will manipulate and
6:19change my fat intake and carbohydrate
6:22intake based off that but protein always
6:25stays pretty consistent now some of
6:27these Foods I have laid out right here
6:28actually make up majority of what I'm
6:31consuming on a daily basis I added
6:33variation in here and there but I have
6:36green beans broccoli that's like my main
6:39green vegetable Source I'm consuming a
6:42zero percent fat Greek yogurt chicken
6:44breast chicken thighs grass-fed lean
6:47ground beef eggs egg whites sourdough
6:50bread nut Butters like peanut butter or
6:52almond butter olive oil we'll throw a
6:54lot of olive oil in when we're cooking
6:56but olive oils or oils in general is
6:58something to be careful with because
6:59it's a fat that adds up very quickly
7:02calorically dense sweet potatoes rice
7:05fruit such as different types of berries
7:07bananas melons oats that I throw with my
7:11breakfast every morning beans like Black
7:13beans and then to get more protein in my
7:15diet I supplement with either a whey
7:18protein or a plant-based protein powder
7:21that we offer at bpn and every morning
7:23before I go out for a run I consume two
7:26scoops of g1m sport which is our
7:28carbohydrate and electrolyte supplement
7:29so these are the main food sources I'm
7:33consuming on a daily basis yes there's
7:35variation and I'll throw different
7:36things in but this makes up most of what
7:39I'm consuming to focus on both calories
7:41and quality of the source of the food
7:44now the next thing I want to talk about
7:46is calories and macronutrients now your
7:49macronutrients are your proteins your
7:52fats and your carbohydrates proteins and
7:54carbohydrates provide four calories per
7:57gram and fats provide nine calories per
8:00gram which means that dietary fat is
8:02more calorically dense than
8:04carbohydrates and protein going back to
8:06talking about calories on calories are a
8:09measurement of energy there's a lot of
8:11different calculators and online
8:13equations you can use to find what
8:16calories you need to consume on a daily
8:18basis to either maintain your current
8:20weight gain or lose weight one of my
8:22favorite strategies and protocols is to
8:25do a food journal now when I was
8:27studying nutrition in college this is
8:29what we used to do with people we were
8:30working with the best way to do this is
8:32to log your Foods on a daily basis for
8:35one week seven days you can use a free
8:37app like MyFitnessPal or you can use a
8:40paid app like carbon which is the app by
8:42my good friend Dr Lane Norton they're
8:44both great references and resources and
8:46you can input in these apps the foods
8:48you're consuming at which times and in
8:51what amounts do this like you just
8:52normally would consume Foods on a daily
8:54basis and at the end of the week find
8:56the average of the amount of calories
8:58you consumed each day and you want to
9:00also track your weight over the course
9:02of these seven days if your weight
9:03maintained you can assume that the
9:06average amount of calories you consume
9:07on a daily basis is your maintenance
9:09calories if you gained weight you can
9:11assume that you were eating in a caloric
9:13Surplus and if you've lost weight you
9:15were in a caloric deficit that is the
9:16best way to approach caloric intake and
9:19find what's best for you
9:21now the last thing I want to talk about
9:23is kiss keep it simple stupid I first
9:27heard this when I was in the Army and we
9:29applied it to a lot of different things
9:31and it made a whole lot of sense you can
9:33apply this to your training you can
9:34apply this to your nutrition there's a
9:36lot of things we can do to make
9:38incremental progress with our health our
9:41performance our recovery and what I find
9:43a lot of the times is the people want to
9:45focus on the shiny incremental pieces
9:47that are going to make these small
9:49subtle changes but you can only make
9:52incremental progress if you've built the
9:54base first keep it simple focus on
9:56getting enough calories hitting your
9:58macronutrient goals training efficiently
10:01and effectively and Progressive overload
10:03and then after you've focused on and
10:06refined those processes we can start
10:07adding the icing on the cake that might
10:09make incremental progress to the process
10:12we've already started and remember the
10:14best diet is one that we can stick to as
10:17always go on more we'll see you guys in
10:19the next video