Natural Workout Nutrition

Transcription

1 Natural Workout Nutrition with Michael Arnstein Notes & Actions

2 No Meat Athlete Academy: Natural Workout Nutrition with Mike Arnstein Copyright 2014 No Meat Athlete LLC Disclaimer: The information in this audio seminar and document is for educational purposes only. It is not intended as a substitute for medical advice of physicians or for proper athletic training and nutrition. The reader or listener should regularly consult a physician in all matters relating to his or her health, as well as before beginning a new health or fitness program, and particularly in respect of any symptoms that may require diagnosis or medical attention. 1

3 Pre-Workout Nutrition The first key is to drink calories: calories before a long workout (for short workouts, you may not need any calories) Mike mentions: Fresh orange juice High water-content fruit -- don t choose foods that will weigh you down Water Focus mainly on hydration For longer runs: Bananas -- lots of bananas to help you feel full Mike doesn t focus on nutrient content or calories or carbohydrate: protein ratios he says there are too many variables for this to be worthwhile During-Workout Nutrition Focus on high simple carbohydrate foods like dates, bananas, or even energy gels Mike s focus is on performance rather than trying to be a purist when it comes to eating naturally. Pay attention to the level of digestion the food you re eating takes -- Mike won the Vermont 100 eating mainly medjool dates, but the amount of fiber can cause digestion issues consider easily digestible foods like bananas and gels, especially if you ll be racing for many hours. Eating too much is rarely an issue on race day -- don t worry about limiting your calories. The more calories, the better, as long as it isn t interfering with your digestion. This is one reason Mike doesn t pay attention to caloric guidelines when he s racing. 2

4 Post-Workout Nutrition When looking at fruits and vegetables, focus on whatever is in season. Graze throughout the day, as hunger arises. Mike mentions a massive salad and lots of fruit as something he eats after a workout. Don t reward yourself by eating junk food, even after a race. Build on the gains from the workout by refueling with healthy foods and snacks. Mike doesn t think about protein in the post-workout meal (or any other). In his words, I don t eat any protein I eat amino acids. (Meaning he gets amino acids through fruits and vegetables which his body uses to synthesize protein.) Gauge the effectiveness of what you re eating post-workout by how sore you feel the next day. FAQs Q: How are you carrying enough fruit to get you through a long run or ultramarathon? A: Small hydration pack, with the bladder removed (Matt s note: I did this during my 100-miler with my Nathan pack and it worked really well!) Q: What about electrolytes and the water electrolyte balance? A: As your body is adjusting to eating less salt, sodium supplements are important. Over time on the diet, the body will adjust. Eat high sodium fruits and veggies, like celery and sea vegetables. During workouts or races, Mike recommends let your tongue be the regulator of your sodium intake, by dissolving sodium supplements into your water or sports drinking so you have to taste it. Q: What happens when you re at the end of a race and your body is sick of the sweet fruits? A: Force yourself to keep eating by taking larger bites, and mix up which fruit you are eating to find something that tastes good. 3

5 If you re considering a fruitarian diet Mike started eating this way in an attempt to lose bodyfat, to become lighter for racing his race weight is down around pounds! His tips for transitioning to a fruitarian diet: Start by reading books like 80:10:10, by Dr. Douglas Graham Stop looking at fruit as a side or something you throw into a smoothie, and think of how it can be a full meal Start with just one meal each day of nothing but fruit Fruit has more calories than vegetables, so it s easier to get enough calories by eating more vegetables than fruit Look for Mike s book when it comes out, called Fruit is Fast Food Although we didn t cover it in the seminar, Mike does take a vitamin B12 supplement, as most experts in plant-based nutrition agree you should if you re eating a plant-based diet. 4