Adapting Ultramarathon Nutrition for High Altitude with Meredith Terranova | KoopCast Episode #187 (2022)
Episode overview:
Meredith Terranova is a performance nutritionist to many of today’s top ultrarunners. She has been helping her clients reach their nutritional goals since 2004. Through Meredith’s guidance, her clients have reached goals ranging from losing weight, wellness nutrition, race nutrition, training and recovery nutrition, and others using a real world nutrition approach.
During the course of this conversation we discuss Meredith’s approach to nutrition planning, how to find the right foods for you and her famous ‘gas station’ protocol.
Episode highlights:
(18:20) Compounding variables at altitude: increased need for carbs, intensity, hydration, temperature, processing fuel, pacing
(26:39): Summary of nutrition advice: effort first, hydration second, the Nibble Principle third, practice your routine
(38:28) Logistics and routine: plan your low-altitude training nutrition around your high altitude nutrition and race logistics
Our conversation:
(0:00) Introduction: demystifying high altitude nutrition plans
(2:20) Last-minute considerations for athletes racing soon: caveats, train with your nutrition plan, keeping a plan Z
(6:54) The fundamentals: why good nutrition is more critical at altitude, carbohydrate and fluid utilization change at altitude
(10:42) Hydration, electrolytes, and carbs at altitude: hydration and electrolytes are key, sweating at altitude, increasing hydration and electrolytes at rest and during exercise
(15:29) Fuel utilization at altitude: you need more carbs at altitude, the Nibble Principle
(18:20) Compounding variables at altitude: increased need for carbs, intensity, hydration, temperature, processing fuel, pacing
(22:44) Prioritizing effort over nutrition: confused pacing at altitude, using effort instead of heart rate
(24:38) Chasing the cutoffs: modulating nutrition with effort, aerobic versus anaerobic nutrition plans
(26:39): Summary of nutrition advice: effort first, hydration second, the Nibble Principle third, practice your routine
(29:02) Using poles: train with poles, the dangers of interrupting your nutrition plan
(29:59) Utilizing the Nibble Principle: chewable products, pre-bagging food, keeping nutrition accessible
(32:50) Calorie ranges for carbs: 20-30 calories, food texture and consistency
(34:03) Preparing for altitude: training with simple carbs, carb versus fat and protein utilization at altitude, hydrating at lower temperatures
(38:28) Logistics and routine: plan your low-altitude training nutrition around your high altitude nutrition and race logistics
(40:12) Race-specific examples: uphill versus downhill, Twin Lakes aid station, High Lonesome and Wasatch
(41:44) Counterpoints: taking in as many calories as possible, avoiding double negatives, planning around the course profile
(45:03) Prioritizing fitness and recovery: your fitness floor is highlighted at altitude, recovery gives you nutritional reserves
(47:44) The dangers of weight loss: blunting the adaptive process, removing nutritional reserves, detraining the gut
(49:34) Train your gut: bring fuel and hydration every time you run, creating a routine
(52:26) Daily nutrition and training: separate your nutrition, the dangers of starving and overeating post-run, never try to lose weight during your run
(55:22) Summary for attitude prep: prioritizing fitness, practicing nutrition, notes for using attitude tents
(59:11) The three-point plan: effort, increasing hydration by 20-30%, the Nibble Principle, planning around the race profile
(1:01:03) Wrap-up: where to find Meredith
(1:02:03) Outro: recap, giving thanks, Training Essentials audiobook
Additional resources:
Peter Reid- https://www.active.com/triathlon/articles/peter-reid-s-triathlon-training-tips
Buy Training Essentials for Ultrarunning on Amazon or Audible
Information on coaching-
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Twitter/Instagram- @jasonkoop