endurance sport & Rosedale diet
Hello,
My wife and my friend are both doing the Rosedale diet and having very good
results.
My question is about endurance sport - like riding a bicycle for 4-6 Hours
(100km - 150km) or even more.
During this kind of activity I burn somewhat between 600-800 clories per
hour.
The usual guidence is to feed the body back with carbohydrate, during the
sport activity, approx 400 clories per hour (eating dates, energy bar,
white brad, isotonic drink, etc).
Another coomon guidence is to have pasta a day before (or even two days
before).
I realy would like to know - How does the Rosedel diet address this
situation.
Thank you,
Sam Walder, Israel.
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Support Staff 1 Posted by Fiona on 13 Dec, 2011 10:08 AM
It depends if you are eating for health or eating to win the race. If you are well trained athletes then you can go up to 75% of maximum effort without requiring anaerobic fuel, the type of exercise you are referring to would seem to qualify for this. During a race a biologically readily available fuel source is MCT's such as found in coconut oil. For competitive events carbohydrate loading the day before can sometimes lead to better performance by increasing glycogen stores. However training should be on a very low carbohydrate diet.
2 Posted by Shmil Walder on 14 Dec, 2011 06:12 AM
Thank you
3 Posted by Sam Walder on 14 Dec, 2011 06:24 AM
Thank you for your response.
While I am on training perido (not a race) -
which types of food do you recomend to eat during 6 hour of bicycle ride ?
when I need to feed the body every 20-30 minutes and provide 400-500 total clories per hour.
Best Regards,
Sam.
4 Posted by Rimon on 14 Dec, 2011 08:32 AM
Can I add something?
What Fiona was referring to regarding carb loading is usually for professional atheletes. If you have 4 days of rest before the endurance training, you actually don't have to eat sugar since your body will have plenty of time replenshing it from fat metabolism, and the little sugar from vegetables.
It is a high priority for the body, and it will burn fat as hell in order to replace the depleted glycogen stores.
As Dr Rosedale mentioned, in endurance training you need to burn fat most of the time anyway. and you should also experiment eating coconut during the race as it readily available for burning, but having 2.5 times more energy per grams then sugar.
if you feel better performance with carb consuming DURING the sports, it will be fine since you will burn it immediately. but limit the sugar quantity at the time, but not too much load at a time (avoiding drinks).
eating moderate carb (peas, carrot) 2 days after exercise will not cause damage as you will have extra protection by your muscles gobbling up any sugar they can find.
Rimon
Support Staff 5 Posted by Fiona on 15 Dec, 2011 12:55 AM
Pure MCT oil, if you can, but we should add if you have adapted to a high-fat diet. You could also have a few carbs since they will be burning it off right away, such as in cashews.. I would not eat relatively pure sources of glucose, since this would still raise insulin too rapidly and prevent the burning of fat. Almond butter as well, I have seen small packs for on the go with almost like a water bottle top but sadly they added some not so good oils in the commercially sold ones. Actually mixing in some coconut oil in with the almond butter, and finding a package that is easy to slip in your pocket would be perfect.
Support Staff 6 Posted by Fiona on 10 Jan, 2012 05:34 AM
Thanks Rimon.... for some reason your message got held up in a spam folder ;-(. Thanks for chiming in, we love it when everyone participates. Great points..
7 Posted by Sam Walder on 17 Jan, 2012 07:53 AM
Thank you Rimon for your response.
I actually do not have 4 days before endurance training since I train 4-5 times a week.
Regarding coconut - Is it ok to have a dried coconut ?
Best Regards,
Sam.
8 Posted by Rimon on 17 Jan, 2012 08:55 AM
In your case the rosedale diet will not be enough for the recovery, this is my take.
You will lack only the "turbo" during the race, though.
Actually I have made some experimentations with my clients and I'm pretty certain that you can eat about extra 30 grams a day of sugar/non fiber carbs, with no harm.
Dr Rosedale usually refers to the burnining off sugar in immediate exercise, but I also has protection afterwards.
You have around 90-120 grams of sugar in your glycogen stores in yourlegs. I woudn't assume you will burn it all at any race. extra 30 grams of glucose during training season seems fine to me and will not cause damage, but help recovery and performance.
9 Posted by Rimon on 20 Jan, 2012 02:58 AM
I added anser to what you asked and it doesn't appear. I would like to add than lance armstrong had VO2max of 85. VO2max does not refer to as much sugar burning, but the ability to burn fat.
The point here that endurance sports does not affect much by sugar, as much as fat burning. Rosedale diet will not hurt performance, but increasing it. It will increase the amount of recovery time though. recovery, not performance.