Very interesting. For long term metabolic improvements, I would think athletes would want to prioritize 3-4 solid meals throughout the day instead of eating every 2-3 hours like you suggested. I thought that rate of fat oxidation is super important for long term triathlete development, but this plan seems to opt more for fueling in the short term.
I understand a carbohydrate based snack or supplement to fuel training, but the meal plan you suggested seems pretty excessive and tedious.
I just went through and you suggested 8 feeding sessions throughout the day. Again I am novice/intermediate but still do have 3-5 days a week I’m training twice a day so not completely unaware. This just seems like a very out there suggestion.
As mentioned in the article, there are many different ways to the same result. What works for one may not work for all. Was providing some general guidance for a “bigger” training day.
On an easier day I’d definitely drop the snacking in favor of bigger meals. I have worked with many athletes who do better with smaller frequent meals on big days but then better with a standard 3 meal approach on smaller days. That was the intention here.
It’s also worth mentioning that the snacks are optional, but can be helpful for someone in a pinch. Busy working age groupers may not always have time for a meal right when they want it.
Yeah that makes sense. I guess the essence of my inquiry is - if time/money/resources are all in place as a daily rule of thumb… would you recommend 3-4 nutrient dense meals opposed to small frequent snacks (assuming same micronutrient & caloric intake). I am asking this in terms of metabolism and overall performance
I think it would depend a bit on your training volume. You can probably get by great with no big changes in meals if training <90 minutes per day every day. For someone regularly doing 2.5-3+ hours, it becomes a bit more of a strategic operation for keeping topped up on fuel. Add a job and maybe some outside obligations, and you really do need to make sure it’s dialed in pretty well.
One of my favorite quotes is to “fuel the work”. This will look different for everyone. As mentioned, if you tolerate big meals on big training days, go for it! If you feel good with smaller feedings on big days, go with that. What you don’t want is to suffer from depletion which seems to be a common complaint in the tri community. “Oh man I didn’t fuel well”. Perhaps ONE solution is to try more frequent feedings. The example provided today was not an either/or situation. It would be impossible to lay out every possible approach to nutrition. I’m not sure it is going to hurt your performance to do bigger meals or smaller meals.
I appreciate you asking this. It is making me think!
Thanks Max - I appreciate the engagement with someone who has a ton of experience with this. I guess my question stems from novice. I have days where I run for an hour and then bike for two but that is maybe once or twice a week - and in those scenarios I doubt fuel is my issue. Biking specially, I notice (as big as my engine is) I do not have the muscular endurance (ie - it takes a lot more muscle effort to get into z2) than say running or swimming. I have only been biking for a year but I love it and hope the endurance comes soon!
Very interesting. For long term metabolic improvements, I would think athletes would want to prioritize 3-4 solid meals throughout the day instead of eating every 2-3 hours like you suggested. I thought that rate of fat oxidation is super important for long term triathlete development, but this plan seems to opt more for fueling in the short term.
I understand a carbohydrate based snack or supplement to fuel training, but the meal plan you suggested seems pretty excessive and tedious.
Would be interested in your response.
I just went through and you suggested 8 feeding sessions throughout the day. Again I am novice/intermediate but still do have 3-5 days a week I’m training twice a day so not completely unaware. This just seems like a very out there suggestion.
As mentioned in the article, there are many different ways to the same result. What works for one may not work for all. Was providing some general guidance for a “bigger” training day.
On an easier day I’d definitely drop the snacking in favor of bigger meals. I have worked with many athletes who do better with smaller frequent meals on big days but then better with a standard 3 meal approach on smaller days. That was the intention here.
It’s also worth mentioning that the snacks are optional, but can be helpful for someone in a pinch. Busy working age groupers may not always have time for a meal right when they want it.
Yeah that makes sense. I guess the essence of my inquiry is - if time/money/resources are all in place as a daily rule of thumb… would you recommend 3-4 nutrient dense meals opposed to small frequent snacks (assuming same micronutrient & caloric intake). I am asking this in terms of metabolism and overall performance
I think it would depend a bit on your training volume. You can probably get by great with no big changes in meals if training <90 minutes per day every day. For someone regularly doing 2.5-3+ hours, it becomes a bit more of a strategic operation for keeping topped up on fuel. Add a job and maybe some outside obligations, and you really do need to make sure it’s dialed in pretty well.
One of my favorite quotes is to “fuel the work”. This will look different for everyone. As mentioned, if you tolerate big meals on big training days, go for it! If you feel good with smaller feedings on big days, go with that. What you don’t want is to suffer from depletion which seems to be a common complaint in the tri community. “Oh man I didn’t fuel well”. Perhaps ONE solution is to try more frequent feedings. The example provided today was not an either/or situation. It would be impossible to lay out every possible approach to nutrition. I’m not sure it is going to hurt your performance to do bigger meals or smaller meals.
I appreciate you asking this. It is making me think!
Thanks Max - I appreciate the engagement with someone who has a ton of experience with this. I guess my question stems from novice. I have days where I run for an hour and then bike for two but that is maybe once or twice a week - and in those scenarios I doubt fuel is my issue. Biking specially, I notice (as big as my engine is) I do not have the muscular endurance (ie - it takes a lot more muscle effort to get into z2) than say running or swimming. I have only been biking for a year but I love it and hope the endurance comes soon!