I do have a family member who has been diagnosed with IBS and other GI issues however, oats are his go to to prevent his issues. Looking through the Monash app and the link you sent there seem to be a good amount of foods that are low in FODMAP but also high in fiber. A gastroenterologist visit will be on my schedule soon.
Thank you for the link and info!
Now I’ve resolved my gastro issues (a year of recovery with a month of low fodmaps to get going) I’m ok now with plenty of sugar on the bike. This is really giving my performance a boost, especially when using simple sugars for high intensity and fruits for lower ranges.
Recently though, given I don’t eat dairy or meat, I’ve tended to go to bakery mid ride for a snack and get simply some white bread rolls (Kaisersemmel/Laugenstange/Brezn, here in Austria at least) and it works really well. Adds a little bulk but also digests quick and then used up too. If I opt for this off the bike and it settles on my stomach, not so good
This just gave me a great idea! I wasn’t sure how I’d be able to fit my Easter egg into today’s calorie budget (fairly big restriction), and suddenly the answer is obvious…
I’ll be taking my Easter egg into the pain cave, and it’ll be replacing my normal in-ride carb source! I reckon one quarter of the egg each interval should do nicely.
Or just eating carbs and not doing anything with them
Now that should be TR marketing material!
Cant.t read all the comments, but I seem to gain weight when I “fuel” properly!!
Hoping it is muscle.
I am also over all less fatigued for the rest of the day after the workouts.
Question is then: how much and over how long?
You might be getting more carb replete with better carb timing around your training. Carbs are stored with water when they’re stored in the muscle and liver as glycogen so it’s quite common for folks to gain weight when their carb timing improves around their training. This is a good thing! Common times it happens: starting a higher carb diet & the week after returning from vacation where carb timing was suboptimal or nonexistent. Not to mention carbs tend to attract water in the gastrointestinal tract, so if ever you increase carb content of a diet, that can also cause a bump up in weight.
How does this tie in with inflammation too?
I grew up in Asia and ate rice 3 times a day… I’m always in disbelief when people tell me carbs are bad for you or make you fat…
Each gram of glycogen = 3-4 grams of water, with about 5-700g glycogen in the body=1500-2800g water. So that is 4-6lbs of water weight alone!
Ok… I know this question is asked a million times, but hear me out.
I just tried 60g/hr during a workout (Gatorade + maltodextrin) and it was great. Taste was good and easy to drink. Am I still supposed to carb down post-workout too? It feels so wrong to me. Seems like an absurd amount of quick carbs. I just want someone to slap me and tell me what’s what.
Also, say you’re doing a 1hr workout, when should I finish ingesting carbs? Should I finish my bottle like 10-15 mins before the end?
how long was your workout and when is your next workout? Unless it is the following day just have a normal meal and continue to reload with complex carbs and veggies and protein
No need to use high GI carbs post-workout. Definitely DO consume carbs post-workout though. Just get them from whatever you want. Colorful nutrient dense foods are always good, but ironically not all that necessary for performance. Mostly for living longer… maybe.
I would bet if we did a cadaver study (impossible without killing you lol) it would NOT be inflammation that causes the increase in weight that you’re likely to see after a training day, compared to a rest day. I’d bet it would be an increase of carbs and water storage in your gut (literal food waste holding water inside the lumen of your intestines) and increased water within your muscle cells and liver due to slightly increased glycogen storage. Water is stored with glycogen, FYI. I would bet that 20% might be inflammatory swelling, tops. Might actually be more like 5% of the variation in weight unless you’re extremely sore in every muscle group in your whole body.
Ok thank you, I will just eat normally post workout then.
I used to work with Cadavers for an old job, but never thought of doing this haha.
Reason I mentioned it is because I retain a lot of water/inflammation at certain points. My racing weight is say 66kg. After a block, this can rise up to 69kg and drop after two days, and I am experimenting with carb consumption and this recovery period. I noted also George Bennett said a similar thing in the Fast Labs pod too. Being a meagre physicist I have such a crappy understanding of this biology it makes me sad!
So @Nate_Pearson, I’ve heard you talk about fueling all workouts on the podcast and sometimes it sounded like you take in 90g of carbs/h on the bike irrespective of the kind of ride. Then again, y’all repeat the mantra fuel for the work. Somehow my brain is resistant to the idea of fueling zone 2 work (or do we all call it zone 1 now :)) with 90g of carbs per hour. Would the really be your fueling strategy for pettit?
I’m curious. For you personally, what is the internal resistance to fueling z2 work stemming from?
I sometimes feel like “I don’t need it” and I’d rather eat my kcal later rather than drink more sugar water. Is that it? or something else?