Zgodnie z obietnicą w dzienniku Viki, podrzucam info z FB Kiliana Jorneta o żywieniu w bieganiu. Podkreślenia ode mnie.
Dla mnie kluczowe jest "This can be different if I’m “gut training”, specially for an ultra, and then I will do some sessions per week trying to get up to 100/120CH per hour." czyli sesje biegowe nastwione na ułożenie/sprawdzenie żywienia i przystosowanie żołądka, jelit i generalnie organizmu do odżywiania pod kątem długich biegów.
1.
My diet is been vegetarian for many years now, and contents lots of different carbs ( pasta, rice, potatoes, bread…) and veggies and legumes. We try to get it from a good source ( from home garden or bio when shopping). I also can take some sugar as snack (sirop in the water, some sweets @tinaemelie makes or chocolate). About quantities, if I’m hungry I eat, if I’m thirsty I drink. Basically that. I mostly fill in what I’ve spent. If I feel for salty is because probably I need sodium and if feel for sweet because I need carbs so I will also listen to that.
I don’t take any supplements, only vit D during the winter (no sun strong enough here!) and if I’m very low on iron I can take that.
During training I mostly don’t take anything, fluid or solid. If it’s a long training I might take some water and always have a gel or two in case my energy levels drop and need to make it home or to be able to do one more uphill. This can be different if I’m “gut training”, specially for an ultra, and then I will do some sessions per week trying to get up to 100/120CH per hour.
In races before I will eat normal, not more not less than any other day.
During the race I will try to eat according to the energy needs of the race and after the race follow the “eat when hungry, drink when thirsty”.
That’s basically everything on food I have.
link:
https://www.facebook.com/kilianjornet/videos/1931763660326807/
2.
A week ago I was posting about my approach to general nutrition. Fueling in races is very different. The
goal during a main competition is not to make adaptations to improve the metabolism but
to perform the best possible.
During training one of the things I like the most is to try different protocols and methods to experiment what and how it works, taking it to the extremes to then adjust to find what works the best for me, and maybe others. Lately some of those experiments has been from a intake of 120ch/h during a 100k run to spend 3 days with 0 calories. From both things I have been taking things to to fuel more efficiently during races. Sometimes we need to try different approach to things to find protocols or methods that can become standard in the future ( or in the worst case it will be just a couple of weeks feeling bad) it’s so cool to meet with athletes and people who like to take this further.
link:
https://www.facebook.com/kilianjornet/posts/488463685970968
Zmieniony przez - Ghorta w dniu 2022-01-30 21:39:18 
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