“Fuel your health” – Stephan Nuesser (Mssc Sport Science)
“Fuel your health”
by Stephan Nuesser (Mssc Sport Science)
A couple of years ago I got in touch with the low carb approach. I liked the idea that a LCHF diet could have a positive effect of the performance of endurance athletes. As a sport scientist and exercise physiologist I’m a little bit data driven.
“You need to measure to manage”
The extensive physiological test we performed showed a significant improvement in terms of substrate utilisation and maintaining high performance, especially for longer durations in training and competition. A positive side effect is also the self-reported increased recovery after intense workouts. It’s noteworthy that we always have an individual approach in terms of the macronutrient distribution and training strategy for each athlete.
In my work with athletes, it is not just about low carb, it’s more about achieving metabolic flexibility. The energy metabolism should be able to choose the ideal metabolic pathway and “fuel source” for the given intensity or load. In my work as a coach, I apply an “carboptimized” approach in combination with the specific demands of the training session. In general endurance athletes as runners, cyclists and triathletes especially benefit from that approach throughout an increased mitochondrial function and better fat metabolism. So, for more intense training session like HIT Training we add more carbs to the nutrition plan, in contrast we reduce the carbs for a long steady base training session. The amount of carbs varies normally between 50 and max 150g per day. It is necessary to find the individual “sweet spot” of carbs for each athlete.
We implement glucose and ketone measurements in the daily routine where we get very useful information together with the personal feedback from the athlete. We also look into the glycaemic load of the carbs; we carefully choose the foods with a lower insulin response. Not to forget is the sufficient intake of proteins and amino acids. For more strength orientated training sessions, we make sure to have enough proteins on that specific day. We are looking into approx. 1,8g/kg body eight of protein in combination with specific amino acids. On days with less strength components, we go a little bit lower on the proteins. Besides carbs and protein, we also don’t lose the total macronutrient distribution out of sight. Additional to the daily measurements we check various parameters in a laboratory blood profile test as well as spirometric and lactate performance analysis. With the comprehensive approach we can get the best results of the “carboptimized” nutrition strategy in combination with structured training.
Positive feedback from our athletes suggests that the longer the duration of the competition, the better they perform.
My wife, Lenny, and I are ambitious cyclists and being on the LCHF path for some years already we are able to see the positive results on our own performance. The idea of the Vivere180 concept started because Lenny is a very passionate cook and baker, which resulted in creating low carb menu’s and baked products. This concept is about supporting people who want to start a sustainable LCHF lifestyle and achieve overall improved health and wellness and encouraging the consumption of natural, unprocessed foods, low on carbohydrates and sugar.
Based on personal experience, we specifically created a one-week Kick-Start program, which serves as a motivational aspect supporting our approach.
Vivere is Italian for “life” – and with Vivere180 we want to support all those who want to turn their life around. For a healthy, balanced, and active lifestyle.