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CTS Nutrition

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on 5 May 2016

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Transcript of CTS Nutrition

Adapting to changes in metabolism
Meb Keflezighi cut his daily calorie intake from 5,000 calories as a young runner to 2,000 to 3,000.

"I'm so efficient," Keflezighi said. "I've been running over 25 years. When I'm doing 6:30 miles, I'm not burning anything. I'm burning half a banana."
"He no longer feels compelled to run mile repeats in 4:17 to 4:20. Now he starts at 7:15, or even 8, and warms up to 6:10".

"He remains committed to the mundane routines of stretching and strength work."
New York Times

Reduce Inflammation
Maintain muscle mass
body's needs

Eat breakfast
Never get too hungry
Eat protein consistently
Stay hydrated
Manage stress
Your plate is unique to you
Omega 3s
Nutrient-dense foods
Fun, play, laughter
Omega 6 dominance
Reset, repair and detox: sleep
Sunlight in the a.m.
Lights down at night
Manage disrupters
Quality strength training
Quality recovery
MD Endurance Coaching
What if there was one simple way to:
Increase resting metabolic rate
Increase fat burning metabolism
Strengthen bones
Increase glucose uptake (improving insulin regulation)
Promote disease protection
Speed tissue repair and recovery
Decrease inflammation
Slow the effects of aging
Boost immune function
Would you do it?
Adapting training style
What is
adaptation potential?
Stay hydrated and balance electrolytes.
Balance macronutrient intake.
Cut down on sugar.
Sleep (well) for 8+ hours.
Address nutritional deficiencies.
Optimize Omega 3: Omega 6 ratio.
Manage stress.
Cater to your individual metabolism.
Retain muscle mass.
Meat (8oz steak = 69g)
Seafood (10 mussels = 12g)
Dairy and egg (6g)
1cup cooked quinoa (8g)
1cup cooked teff (10g)
1cup beans and rice (7g)
Complete sources of protein:
Balance your macronutrients.
Spread out protein intake.
3:1 carbohydrate:protein ratio post-ride
The consequence of dehydration or "bonking".
MD's difference-makers:
Women: 46g per day
Men: 56g per day

Protein needs
Full transcript