Feed The Trolls…But what Do We Eat?

Here at Troll Training, we want to give you the best training program possible. That means having experts (true experts) with multiple training and education backgrounds around the table, driving this organization forward. This is what makes Troll Training Safe, Intelligent and Effective.

We have teamed up with several thought leaders, including Nutritional Science PhD Kenneth Smith, to help answer some critical questions that you have probably been asking. Today, lets talk about your post workout meal.

Your bike burns fuel — a lot of it. Chances are you aren’t heading to the track with 87 octane in the tank. What fuel are you giving your body?

With a Ph.D.  in food science, I’ve spent years learning how to understand the components of food at a molecular level. I met John Wessling in college through Nordic ski racing and we spent numerous hours on trails covering many miles. Since then, I have grown my knowledge of food, and I’ve worked with John over the past few years to translate my understanding to athletes he has worked with to raise their performance. Each month I look at new products, food, and nutrition news, or dive into the questions our athletes have in order to better fine tune their engine.

As athletes, we have all heard something like, “You need to put premium in the engine to get your engine to run at a premium level.” It sounds straightforward. After all, we all know what a healthy diet looks like: whole fruits and vegetables along with protein. We all know we should avoid those ultra-processed foods that are void of nutritional value. Think of that box of supermarket doughnuts covered in waxy chocolate.  If we eat like this, we will, by and large, feel pretty good; in other words, the engine will run decently.

We aren’t interested in the engine running just decently. We are interested in optimization, the final 1% that gets you to the finish line first. Just like your training plan, food choices are vital to your race day success. This optimization begins with understanding the demands of your sport and which foods help your body meet those demands whether it is a 20-minute moto to a multi-day trek.

To get things off on the right foot let’s look briefly at the topic of recovery. Recovery is the time period that lets you recharge and get ready for the next session or competition. Replenishing glycogen or sugar in the muscles is vital. While there is some debate on the timing of food intake, we will take a look at this in the coming months.

First let’s tackle the question: What is a general rule I can keep for recovery when thinking about my post-workout meal? 

It is widely accepted that within the first three hours post-workout intaking a meal, snack, shake, or really anything with a ratio of 3 to 4 gram of carbohydrates to 1 gram of protein will help with glycogen replenishment. The target for this meal based on an article in the Journal of the International Society of Sports Nutrition suggests roughly 0.2 g of protein per pound of boy weight. So, if you are a 150lb athlete, about 30 grams of protein and about 90 to 120 grams of carbohydrates. On a plate, this might look like a chicken breast with roasted vegetables or salmon with a sweet potato. Try a few things and see what works for you. Don’t sweat it if you don’t hit exact numbers or timing, the key is to build consistency and a habit.”

-Dr. Kenneth Smith, PhD