Episode 25 - Nutrition for Breaking2 | Prof. Andy Jones
Nov 24, 2021
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Join Prof. Andy Jones, an expert in running physiology from the University of Exeter, as he shares insights from his pivotal role in the Nike Breaking2 project. Discover how he helped select and support elite runners like Eliud Kipchoge, and learn about the intricate nutrition strategies that propelled them to their remarkable achievements. From optimizing carbohydrate intake to hydration practices, Andy reveals how tailored nutrition can enhance performance and possibly redefine marathon records for the future.
Understanding VO2 max and running economy is essential for optimizing both elite and amateur athletes' training and performance.
Strategic carbohydrate intake of 70 grams per hour during races significantly enhances running economy and prevents performance decline.
Caffeine demonstrates strong ergogenic effects by increasing mental alertness and reducing perceived effort, benefiting both elite and recreational athletes.
Psychological resilience, exemplified by Eliud Kipchoge's belief in breaking the two-hour barrier, is crucial for successfully approaching high-stakes races.
Deep dives
The Importance of Physiology in Running
Running performance is heavily influenced by an athlete's physiological capabilities, particularly their VO2 max and running economy. VO2 max represents the maximum amount of oxygen consumed during intense exercise, while running economy refers to how efficiently a runner utilizes that oxygen. Elite athletes are able to sustain speeds at 90-95% of their VO2 max over long distances, demonstrating exceptional endurance and efficiency compared to average runners. Understanding these physiological limits is crucial for optimizing training and performance in both elite and amateur athletes.
Nutrition Strategies for Endurance Running
Nutrition plays a vital role in maximizing running performance, particularly in carbohydrate intake before and during races. Consuming carbohydrates improves running economy, which is critical when operating at high intensities. Proposed optimal intake during long runs is around 70 grams of carbohydrates per hour, utilizing an 8% carbohydrate solution to ensure that athletes do not experience a decrease in performance. Hydration strategies, including frequent small sips rather than large drinks at set intervals, can enhance endurance performance by maintaining optimal energy levels.
The Role of Nitrate in Performance
Nitrate supplementation, particularly through beetroot juice, has gained attention for its potential ergogenic effects in endurance sports. While research indicates that nitrate can enhance running economy by reducing muscle oxygen uptake, the effects may vary based on the athlete's current fitness level and their baseline dietary intake of nitrates. Elite athletes may experience less pronounced benefits from supplementation compared to recreational athletes, mostly due to already optimized dietary practices. Thus, while effective, the impact of nitrate supplementation should be considered on an individual basis.
Caffeine as a Performance Enhancer
Caffeine is recognized as a valuable ergogenic aid that can enhance performance in endurance sports. Its use can increase mental alertness, improve endurance, and reduce perception of effort while exercising. Athletes participating in the Breaking 2 project incorporated caffeine strategically during their marathon to maintain performance levels. Research continually supports the efficacy of caffeine in both elite and recreational athletes as a means to improve race outcomes.
The Psychological Factor in Performance
Psychological aspects play a crucial role in an athlete's performance, particularly in high-stakes events like marathons. The belief in one's own capabilities can significantly affect how athletes approach their training and races. Elliot Kipchoge, for instance, was noted for his unwavering belief that breaking the two-hour marathon barrier was possible, which set a mental precedent for his training and execution. This psychological resilience not only aids in handling the physical demands of the race but also fosters a more positive and proactive mindset.
Practice and Preparation Are Key
Thorough practice and preparation are essential components for any successful athletic endeavor, especially in long-distance races. The athletes in the Breaking 2 project trained consistently to integrate their nutrition strategies during high-intensity sessions. Having a well-defined plan for race day, including when and how to consume fluids and carbohydrates, significantly enhances an athlete's performance potential. The more a runner practices their hydration and fueling strategies, the less likely they are to encounter digestive issues or fatigue during a race.
Collective Factors Contributing to Success
The success of breaking the two-hour marathon barrier is attributed to a combination of factors rather than a single element. These include advanced shoe technology, optimized pacing strategies, environmental conditions, and the nutrition plan utilized during the race. Each of these components contributed various seconds to the overall performance, showcasing the importance of a holistic approach to athletic training. Understanding how each factor interacts allows coaches and athletes to develop a well-rounded strategy for achieving challenging performance goals.
It's our 50th episode with a very special guest and a very special topic. Prof. Andy Jones (University of Exeter) joins us to discuss his role with the Nike Breaking2 Project back in 2017. We discuss Andy's role in athlete testing and selection, supporting Eliud Kipchoge, Lelisa Desisa and Zersenay Tadese, how he predicted their running times, the nutrition planning, and how it unfolded on the day.
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