In episode 178 of The Physical Performance Show Brad Beer shares a conversation with Trent Stellingwerff (PhD) – Director Performance Solutions Canadian Sport Institute – Fuelling for endurance sports & Energy Availability in this expert edition.
Dr Trent Stellingwerff is an experienced researcher having published more than 40 peer reviewed scientific publications. Trent is currently on the Editorial Board for the International Journal of Sports Physiology and Performance along with the International Journal of Sports Nutrition and Exercise Metabolism. Trent has co-authored 6 book chapters focusing on the role that nutrition can play in supporting elite athletes performance including a chapter on Nutrition for the endurance Athlete for the newest version for the IOC Sports Nutrition Encyclopedia.
During this episode, Trent shares around fuelling for the endurance athlete, current best practices, the differences required for the elite vs. recreational runner athlete, ketogenic vs carbohydrate-based fuelling, intake strategies for optimising endurance performance whilst racing and training, the concept of body composition periodisation in the all-important topic of energy availability for the athlete and the consequences on both the health of the athlete and also the performance of the athlete when energy availability is deficient. We discuss the emerging awareness of the condition known as REDS (Relative Energy Deficiency in Sports) it’s pertinent information for every listener who is trying to pursue their own best physical performance. Trent also shares around getting the energy balance right as an athlete can really set an athlete up for success.
Listen in as we delve into the following:
- Myths on Different Diets
- Fuelling Levels for Marathons
- Importance of fuelling during the Race
- How Eliud Kipchoge is fuelling during a race
- Best Practices for Ingesting Carbohydrates
- Relative Energy Deficiency in Sports (REDS)
- Mistakes and Indicators in energy intake
- Findings regarding physical appearances can be deceptive in Runners
- Alternative Guide for Body Weight
- Body Composition for Elite Athletes
- Indicators on Change in Body Composition
- Best Advice
- Physical Challenge
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Quotes:
“Take time to program your personal care.” – Best Advice
“Find something in your life that keeps you on track.” – Physical Challenge
“The more extreme the diet is, the less context and situation it will work in.”
“Just because you experienced something does not mean you’re an expert.”
“You should practise carrying gels.”
“There’s diminishing return for running over above 3 hours.”
“Don’t make assumptions based on individual that is incorrect.”
“Pick your body composition once or twice a year.”
To follow Trent Stellingwerff
Twitter:
@TStellingwerff
Facebook:
@trent.sellingwerf
Linkedin:
Dr Trent Stellingwerff
PubMed
Research Gate
Case Study: Body Composition Periodization in an Olympic-Level Female Middle-Distance Runner Over a 9-Year Career. – PubMed – NCBI
Timeline
0:00 Start
1:58 Introduction to Trent Stellingwerff
4:28 Trent’s previous and current career to date
6:50 Trent’s Educational Background
10:05 Myths on Different Diets
17:29 Fuelling Levels during a marathon
22:50 Importance of fuelling in a Race
24:00 How Eliud Kipchoge is fuelling during a race
29:10 Best Practices for Ingesting Carbohydrates
37:33 Relative Energy Deficiency in Sports (REDS)
43:30 Mistakes and Indicators in energy intake
49:26 Findings regarding physical appearances can be deceptive in Runners
56:10 Alternative Guide for Body Weight
59:05 Body Composition for Elite Athletes
1:03:50 Indicators on Change in Body Composition
1:07:42 Best Advice
1:09:16 Physical Challenge
1:12:05 Finish
People Mentioned:
Hillary Stellingwerf – Canadian Track and Field Middle Distance Runner
Alex Hutchinson – Author New York Times Bestseller ENDURE Episode 123 of The Physical Performance Show
Eliud Kipchoge – Kenyan long-distance runner
Jan Frodeno – German Triathlete
For questions and comments about this Episode
Send to the show host
@Brad_Beer (Twitter) or
@brad_beer (Instagram)
