Episode #538 with Dr. Mikki on Fueling the Endurance Athlete

The Low Carb Athlete

Dr Mikki Williden graduated with Bachelor of Science in Human Nutrition, and a Bachelor of Physical Education from the University of Otago, Dunedin, New Zealand. She attained her Masters in Science (Human Nutrition) with First Class Honours in 2003, focusing on the development of a childhood obesity prevention programme. As a registered nutritionist, Mikki has been privately consulting with clients since 2006 and has worked with a vast number of people with different health and performance goals. In 2011 she obtained her PhD after completing her doctoral thesis in health and productivity in the New Zealand workforce and spent several years in the academic environment working on research projects related to low carbohydrate high fat diets. She hosts a twice-weekly podcast, Mikkipedia, which dives deep into the topics of nutrition, longevity, fitness and health and is the Director of Nutrition for SFuels, an innovative sports nutrition company. She is the creator of Mondays Matter, a successful fat loss group programme that utilises evidence-based techniques to help thousands of people support their body composition goals, alongside personal consultations and monthly meal plans to support an individual’s health goals. www.mikkiwilliden.com Watch our video conversation and the follow up video here: https://youtu.be/YPI1hu2OFSY?si=BJ1gwLE3RKQRfMK2 https://youtu.be/RJjL0tay-Jo?si=QfWqcAZkN-GWN2I6

1. Fueling used at various intensities Zone 2 vs. Zone 4/5
2. Testing and not guessing zones and fat oxidation rates
3. Fueling during training zone 2
   1. Fasted vs. fed - eating real food - nutrient timing
   2. During training session (bike vs. run)
   3. Carb dose per hour if over 1h30 or 2 hours plus?
   4. Fuel type and purpose
   5. hydration- electrolytes
4. Fueling during racing
   1. pre workout
   2. during
   3. hydration
5. Post workout fuel
6. Men vs. women
7. Zone 2 endurance LSD vs. HIIT/SIT/Heavy lifting fuel source used and when to fuel with extra calories

Do you want to learn more on this topics? Send your questions, experiences and comments to Coach Debbie and Mikki via www.debbiepotts.net