ATC 250: Post-Workout Fueling Myths (and What You Should Do), Pre-Training For a 100-Miler, Buying Kettlebells For Home, and More!

December 22, 2017


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On this episode of Ask the Coaches:

  • Adding kettlebells to your home gym:
    • What are some recommend sizes?
    • KBs for a relatively fit woman
    • Upper body vs. lower body
    • Tawnee has 8kg, 12kg, 16kg and 24kg purchased from
    • Another alternative is a weight-adjustable kettlebell. 
  • Planning your first 100 mile trail run next season: How to train before starting a volume build for the 100 miler?
    • Keeping your pre-training fresh and diverse with:
    • Speed, short-distance races, functional mobility & flexibility, strength training, and/or slowly building volume.
    • Working your weakness(es).
  • First-time pregnancy questions from a female runner:
    • Having a hard time sticking to a clean diet – cravings and aversions are crazy; wanting more carbs and no veggies or meat.
    • Tawnee’s way to still get in clean fuel: powerhouse smoothies!
    • Eat more? Even if that’s much more carbs?
    • Not sure how much to still run – is 40 mpw too much? Cut back?
    • Feeling super tired.
    • Eating disorder past and feeling out of control of her body and not being able to eat normally.
  • The post-exercise fueling window:
    • What does the science say on the so-called “golden window”, i.e. ~30 minutes post-exercise supposedly provides a unique opportunity to refuel muscle glycogen with consumed glucose and/or dampen catabolic processes with consumed protein or BCAAs.
    • Could this process behave differently in fat-adapted athletes?
    • If you ate something before working out, and you didn’t have an insane workout (insane as in a 5hr ride or long tempo), and just aren’t hungry at all after, don’t worry about it.
    • Here’s the thing with the research that shows benefit to post-exercise fueling: subjects are usually fasted or in semi-starves state before exercise, thus why the post-exercise window benefits are so great.
    • Some studies support the idea that amino acids pre exercise are more important than post exercise. (BCAAs we recommend: Perfect Amino, pill or powder form.)
    • Protein synthesis post workout can last 24-48 hours. 1-3 hours post workout is still effective. Have some more protein before bed, and adding casein helps.
    • Fat-adapted athletes may not burn through glycogen as quickly but you also don’t want to fall into a trap of a hypocaloric state when in training, so you still need to eat when it makes sense.
    • If you have another workout that same day, it’s a good idea to eat after the first workout.
  • When MAF HR is hard to hold – stick with MAF or modify MAF?
    • MAF HR for 30 year-old female is very close to her apparent max HR of 165; used to running “aerobic” runs at 115-125 bpm.
    • Modifying MAF to still get aerobic gains.

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