Endurance Steve

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  1. Endurance Steve

    Pre/post workout snacks

    Given 350 - 380 calories in the workout, I'd be surprised if you needed BOTH pre- and post-workout snacks to keep your energy levels up. Given the timing, the pre-workout meal makes sense, but then I'd just roll the post-workout meal into dinner. Good luck!
  2. Endurance Steve

    Evening Workout, early bed time, when should I eat?

    Great to be starting somewhere! Given this plan I think you should likely be able to fuel just based off of stored energy, and not need to add any additional meals to your day. I'd recommend giving it a couple weeks, but if you do find your workouts really lagging then certainly fine to add in another "template-based" meal (good mix of fat/protein pre-workout of protein-carbs post-workout).
  3. Endurance Steve

    Exercise vs sleep

    But I also think that it's really important for people to find out what works best for them, maybe for OP the 7 hours of sleep is sufficient, and the extra workout would be great for general health (both physical and mental), stress relief, etc. I agree generally sleep > exercise, but I'd also say it's really important to be in tune with your body and try to figure out what works best for you. Give each of them a shot for 2 weeks, see how you feel / which gets you closer to your goals, and then go with that.
  4. Endurance Steve

    Evening Workout, early bed time, when should I eat?

    When you say "low to moderate intensity", what type of workout do you do? I'd honestly try to see if you can handle (both the exercise performance and hunger) without any supplemental meals, and then only if you see either hunger/performance being problematic then look to adjust and add an extra meal. For most workout programs your standard diet will likely suffice to get you through just fine - and I'd try with the default meal schedule and then look to adjust, as opposed to worrying about the extra meals up front. Good luck!
  5. Endurance Steve

    First whole30 and struggling

    Hey Ian - I think the answer lies mostly lies in your goals. If you're looking to maximize performance and health is a secondary concern, then fueling with "unapproved" food around workouts may be OK to you (see Whole30 Sonja's story), but if you're looking to make health the primary concern, even just for this period, I would mostly look to back off the intensity for the 30 day period, accept that you're going to be doing lower quality workouts, and really get back in touch with your understanding of how your body tolerates different foods. As for fat adaptation - that will only take you so far. Fat adaptation is certainly useful and a real thing, but even high level fat adapted ultrarunners who are performance focused (Zach Bitter, Timothy Olson) or LCHF triathletes (Dan Plews just set the age-group record at Ironman world champs) supplement with a good dose of carbs during their key workouts and races. And people argue this is even more true for cycling, where the fuel usage is MUCH higher than it is in running. Good luck!
  6. Endurance Steve

    Fat adaptation length of time

    Glad you're taking the journey towards increased fat adaptation - I think that's a great path for athletes, even if they don't want to live the "low carb" lifestyle at all (post-workout carbs + fat adaptation can work really well together). For me my goals determined how fast to push it - if you're fine with lower intensity training for ~6 weeks or so, then moving away from pre-workout carb fueling (and personally, for me it was moving to completely fasted training) will be sufficient to up your fat adaptation massively and then reintroduce higher intensity training. I started with fasted training for just 30 minutes a day, and now can hit endurance rides in the ~3 hour range completely fasted in the morning and not be ravenous after. If however you want to focus on getting back that intensity faster, that's TOTALLY doable on Whole30, I would just keep those healthy carbs in pre-workout, but taper them off over time (especially on easy endurance / recovery days). The main goal of Whole30 for me has always been to clean up your diet to have a real understanding of how food impacts your health, rather than fad adaptation being the primary goal - so if you want to keep fueling your higher intensity work with quality carbs while going more moderate in your lower intensity work, I think that's great!
  7. Endurance Steve

    Fueling high carb and Whole 30

    Day 1 of my "higher" carb Whole30 today - trying to eat enough to support ~3.5 hours of cycling with some moderate intensity (~2400 calories). Didn't eat nearly enough at breakfast (6 eggs + 10 oz spinach) but made up for it at lunch (3 sweet potatoes, 14 oz salmon) and dinner (8 oz beef, 2 roasted white potatoes) with a boat load of non-starchy veg a each meal. Definitely hoping to be able to make this real foods fueling plan work!
  8. Endurance Steve

    Fueling high carb and Whole 30

    That article was great! Thanks for sharing, hopefully I can apply that "moderation mindset" to my training & nutrition.
  9. Endurance Steve

    Fueling high carb and Whole 30

    I'm giving W30 another go in January, after another disastrous holiday eating season... Thanks for sending over that interview, definitely looking forward to reading through it. I still haven't decided if I'm going to try the higher carb or low carb variety; for some reason I can't seem to decide well between the two with all of the conflicting information out there. Re: sugar cravings, for me it's not so much that the cravings exist all the time, but sugar is my "no brakes" food, as in I can be totally fine with no pie, but then once I have once slice of pie I'm certainly going to eat the whole pie (and then feel physically ill after that, as well as mentally frustrated). So for me it's getting back to the mindset of "eat full, hearty / healthy meals" of W30 rather than keeping up the snacking / grazing well after dinner is done. I definitely need to work on mindful eating habits, the number of times I eat out of a container (versus setting a plate), eat standing up (versus at the table), etc....clearly something to target this month. Hopefully the next 30 days will really help me figure this out! Definitely appreciate your personal insight, to be honest I'm not sure if the 30 days of restriction will be good or bad for me for the reasons you mentioned, and maybe the nightly chocolate is the right path forward, but excited to take the time to figure it out!
  10. Endurance Steve

    Brand new to whole30. CrossFit fuel help?

    Are you worried about the in-workout performance, or the rest of the day? It took me a while to be able to make fasted training work, but now I can wake up and get a 2 - 3 hour workout in fasted and then just properly refuel after with no issues, performance has been fine. If you refuel properly, your body will have more than enough glycogen to get through a demanding 60 - 90 minute session.
  11. Endurance Steve

    Fueling high carb and Whole 30

    Appreciate the really detailed follow-up, sorry I'm just responding now! As with many people a January Whole30 is in my future, so re-considering my options and plans. There was nothing particularly physically unhealthy about my current food intake, I'm just trying to control cravings (especially sugar) and emotional / binge-ish eating. For example, I'll be able to avoid desserts most of the time, but then when I do have something (on Thanksgiving for example) I'll take down an entire pie. With regards to performance, I'm in the "winning your AG and stuff" level, certainly not pro - so I definitely have some room to focus more on health than performance with my diet. I think avoiding "food extremism" is a real thing for me, when I was doing low carb I got in the "if low card is good then no carb is great" mindset, and vice-versa with low fat. Maybe less time reading about various diet strategies might be a good idea...
  12. Endurance Steve

    Fueling high carb and Whole 30

    @littleg how was your reintroduction of higher carb non Whole30 foods back into your diet? I tried IIFYM for a bit and it was a gut disaster for me, so mostly going back and forth now with a strict Paleo approach and a traditional endurance athlete approach (rice, oatmeal, etc.) and struggling to find the right middle ground between endurance performance and health.
  13. Endurance Steve

    Fueling high carb and Whole 30

    Thanks for that advice @ShannonM816, I'm relatively familiar with fat adaptation as a concept but it can be hard to balance that against high levels of performance which due need to be carb fueled above a certain intensity or duration level, but certianly getting your body to be able to access fat stores is a huge metabolic advantage that people should move towards. That "Keeping Weight On" article is great, I had come across that a while ago but had forgotten about it, very helpful for my Whole30 challenges. Thanks!
  14. Endurance Steve

    Fueling high carb and Whole 30

    That's helpful @littleg, I definitely can fall into "food extremism" tendencies, which was one of my main reasons for a Whole30 (way moreso than losing weight). Appreciate the advice.
  15. Endurance Steve

    Pre-Workout Collagen Matcha

    Hi @ladyshanny, definitely agree with that goal, but I think the other key of the Whole30 at least as I read it was to not be afraid of carbs, that in a whole food source way they can be a valuable part of your fueling strategy. The small amount of carbs in 1 banana shouldn't materially shift the body's fuel usage, especially when buffered by the high fat of the almond butter. Definitely agree on collagen not being a quality complete protein source, it is apparently heavily skewed to 3 of the 9 essential amino acids (and is missing several entirely as well).