Pre-Race Diet help! Need advice now!

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2009-07-25 4:50 PM

Denver
Subject: Pre-Race Diet help! Need advice now!
Hey there! I need some diet advice. I'm 1 week away from competing in my second sprint-tri. I did well with my diet for my first tri, but due to a sudden medical issue I have to completely change my diet. I'm supposed to follow an anti-candida diet starting today. Reading through the list of foods to avoid, I realized that majority of the foods I would eat for training and pre-race, I am not allowed to have. It's a low-carb, high protein, small amount of complex-carbs diet.

In the past, I was used to very low-carb diet. It seemed to work well with keeping weight off, building muscle, etc. But since I've started training endurance (I'm also an endurance rower), I switched to a higher carb diet. I found out that I still can maintain my weight and the addition of carbs helped me perform better. But now I'm unsure of how I'm going to be able to properly fuel my muscles for my race. My doctor told me I am supposed to be very strict about the diet for the first few weeks.

Is there a way to prep for a race on a low-carb diet? I wish could tell myself, "Oh don't worry about it. Just race to have fun!" But I have a competitive streak and am focused on my performance. Here is a link to something simuilar that my doctor gave me for what to eat and not eat. http://www.holistichelp.net/candida-diet.html

Any advice would be great appreciated! Thanks!

2009-07-25 8:52 PM
in reply to: #2307710

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Subject: RE: Pre-Race Diet help! Need advice now!
As a cook, I have had to adapt cooking to many diets, this however, is one I havent had experience with. I have found a list of foods that will actually inhibit the growth of Candida:

Raw garlic, Onions, Cabbage, Broccoli, Turnip, Kale, Cucumber, Brussel sprouts, Cauliflower, Peppers, Celery, Radish, Eggplant, Asparagus, Spinach, Zucchini, Okra, Tomatoes, Avocado.

Avocados will actually reduce the amount of sugar in your blood.

Here are a few websites that might be helpful:

http://www.holistichelp.net/candida-diet-recipes.html
http://www.thecandidadiet.com/foodstoeat.htm

I hope this helps some.
2009-07-25 11:08 PM
in reply to: #2307710

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Subject: RE: Pre-Race Diet help! Need advice now!

I have been eating a very strict (30-40 Carbs per day) diet for about 18 months. While I understand this may not be the best solution for longer endurance races. For now I have gone hard for as long as 3 hours in training without any falloff other than what would be considered normal. This works only because my body has been fueling on Ketone bodies for a very long time.
It takes a typical person about 2 to 3 days for the body to switch from using glucose to ketones as a primary source of energy. I have talked to people that have commented that it takes 3 to 4 weeks to become fully adjusted. This is why most diets that are low carb have an "Induction" period that typically last 2 to 4 weeks.  I would suggest  going on an "Induction" level of carb intake right away.  You will get very fatigued for a 2 or 3 day period and then once your liver begins producing ketones you energy levels will return to normal and if your like most it will go way up from what you are used to. 

When I say induction level of carbs I mean 20-25 per day.  These carbs should come from natural sources like leafy green vegitables, etc.  Also when counting carbs be aware that not all labels are completely truthful about the carbs included.  They are rounded down so some things may list 0 carbs but actually have .9 per serving.  Other places to find common hidden carbs are in artificial sweetners and non-dairy creamers typically used in Coffee.  These can add up very quickly 2 ts of creamer with 2 splenda in a large cup of coffee has roughly 8 carbs. 

A Sprint Tri should not really exceed 2 hours for completion and while this gives you very little time to adjust you might be suprised at how well you do.  The liver is very efficient at producing these and they are produced in a nice and steady pace.  I have met many people over the last year plus that regularly run marathons and distance events on low-carb and even zero-carb diets.

Good Luck! 

Good Luck. 

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