Lululemon Cycle Club Ride Short Nutrition Talk
Hi! For those of you that don’t know me, My name is Jeanine Seeger and I am the owner and operator of One 2 One Fitness, a mom of 2, a triathlete, and a nutrition educator.
First of all, thank you all for coming and thank you Kristen and Lululemon for asking me to lead the ride today. It was a lot of fun!
I love to help others by sharing my passion for exercise and nutrition and I love to ride so I was so excited when Kristen asked me to do this! I hope we can do it again soon (maybe with a little less wind).
As a Trainer and an athlete I often get asked tons of questions about what to eat right before working out or a race and what to eat right after or during exercise, etc….. what to eat to improve metabolism? What do I eat? What supplements do I take?? I could go on and on!!!
Here is the best advice you will ever get ---
You can only compete at your best if you train at your best!
The same athletes who worry about event-day fueling are usually the same people that often neglect their day-to-day training fuel. This was once me! I knew what to eat before my races, I fueled ok… during races (this took me a long time to nail down)….and I kinda knew what to eat after races and workouts although I wasn’t quite getting it right!
My failures in nutrition and fueling incorrectly resulted in INJURIES….one after another….in high school….mono ruined my championship season my senior year….in college shin splints turned into stress fractures….my first couple years doing tris…..I tore a tendon in my foot during the Florida 70.3 and then stress fractures in my feet right before the 70.3 World Championships…..
I knew things needed to change if I wanted to continue competing at the level I was attempting to reach.
What I failed to realize and what a lot of people don’t know is that you need to pay attention to what you eat everyday and you need to practice fueling in training as well as your sport skill.
Then when you get to that starting line or you have that hard workout, your body will be strong and you will know exactly what, when and how much to eat so you can perform at your best or get the most out of your workout.
Here are my tips:
Before exercise – If you are exercising at a pace that you can maintain for 30 minutes or more like a jog or a bike ride it is okay to eat 15-60 minutes before, something small and easy to digest like a banana or an energy bar and you will gain an energy boost. If you are doing something like a hard track workout or speed work you might want to give your body a little longer to digest.
A good rule of thumb with how much to eat and how long before is –
5-60 minutes – 200-300 cals—(about 50-75 g of carbs)
2-3 hours – 500-600 cals – (100-150 g of carbs)
During exercise – If you plan to workout or race for more than 90 minutes you should plan on fueling during your workout.
30-60g carbs (120-240 calories)/hour of exercise that lasts 2-3 hours
If you fuel correctly during your endurance training and racing the result will be: maintained focus, consistent energy, you will be happier, you will be able to train harder, and you will get the most out of your workout and perform at your best in that race!
It is so important to practice fueling correctly.
After a workout or race—It is important to refuel within an hour after a race or a hard workout. This will optimize your recovery! You will feel better and have more energy!
Honestly, you haven’t finished your training until you have refueled!!! You need to think of fueling as part of your training.
So, I started telling you that I had to make changes so that I could train and race without getting injured and not miss out on precious training time by being sick.
Most of the changes I had to make were to my everyday fueling.
I was busy, like I am now…..working, 2 kids, training, etc. so I ate what was easy and convenient just to fuel fast. I realized about 2 years ago with the help of a friend that I wasn’t getting nearly enough fruits and vegetables and WHOLE foods to fuel and support the very active lifestyle I was leading.
My body wasn’t recovering well between workouts. I was getting injured. And I was getting colds and getting sick often. I learned 2 years ago that endurance athletes need at LEAST 20 servings of fruits and vegetables/day to help in recovering, rebuilding, and eliminating all the oxidative stress I was accumulating. 20!?!?!!!
So I counted everyday and I really tried to eat more fruits and vegetables. I practically went VEGAN!!! But not completely because I loooove cheese and butter!!!! But, I was eating what I thought was a lot of fruits and vegetables. Well, I was getting about 5-8/day. Not even close to the 20 that I needed.
So, I admitted to my friend that I couldn’t do it. I couldn’t get what I needed and I wanted to stop getting injured and I wanted to stay healthy and I wanted to recover after those hard workouts so I could get in another hard workout the next day.
Finally, she told me about Juice Plus. This has been my savior!! This changed everything for me!!! This has made it so I’m able to recover fast after my hard workouts, I haven’t gotten injured in the last 2 years, and I’m hardly ever sick anymore!!!
It was as simple as getting WHOLE FOOD NUTRITION into my body everyday to be able to train even harder and race even stronger and become an IRONMAN!!!!!
Thanks again for joining me this morning. It was a beautiful windy ride with awesome people! If you have any questions or I can be of any assistance to you in achieving your training and athletic goals please don’t hesitate to ask.
