"Sleep is free fitness." "Cortisol gets a bad rap." "Fuel the engine, feed the engine."

Summary:

In this episode of Endurance Balance, Coaches JW, Anne, and Alicia delve into the critical aspects of nutrition for endurance athletes, emphasizing the importance of fueling the body properly. They discuss the significance of sleep, the role of cortisol, and the necessity of regular blood work to monitor health metrics. The coaches share personal stories and insights from their training logs, highlighting wins and learning opportunities. They also explore the impact of iron and vitamin D on performance, and the strategic use of caffeine in training and racing. Overall, the conversation underscores the holistic approach needed for optimal athletic performance.

Takeaways:

• Nutrition is crucial for endurance athletes, focusing on more than just macros.
• Sleep is a vital component of recovery and performance.
• Blood work can reveal important health metrics for athletes.
• Cortisol is necessary but can become problematic if levels are too high.
• Iron deficiency can significantly impact performance and energy levels.
• Vitamin D plays a critical role in overall health and athletic performance.
• Athletes should focus on performance metrics rather than weight.
• Caffeine can enhance performance but should be managed carefully.
• Regular blood work is essential for monitoring health as an athlete.
• Balancing training stress with recovery is key to long-term success.

Blood Work Recommendations by Coach Alicia - link to the document here (make a copy to save it)

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Chapters:

00:00 → Fueling the Engine: The Importance of Nutrition

01:57 → Training Logs: Wins and Learning Opportunities

11:51 → How We Met: The Coaches' Journey

18:47 → Nutrition for Endurance Athletes: Key Considerations

42:27 → Cortisol: The Stress Hormone and Its Role

01:09:08 → Blood Work: Understanding Your Health Metrics