April 22, 2024
063: The Fuel Guide to Lift Heavy and Run Far
Mind Map
Summary
Highlights
And believe it or not, it is not a very exact and pinpointed diet because the reality is there is no perfect diet.
I've used this acronym many times before that I learned in the military, and it's KISS, keep it simple, stupid.
to move into talking about the perfect diet for lifting heavy and running far, a hybrid athlete diet, because I believe, and trust me, I've been here before, it's really easy to overcomplicate nutrition, diet, and training.
Here's the first thing I want to talk about in regards to the perfect diet for lifting heavy and running far.
Certain headlines that appear and pop up and are shared or distributed can scare you, scare you from eating certain foods or ingredients or going out to dinner or being social and eating without tracking and all of these things.
For you to say, well, for me to have a healthy relationship with food, that means I go in and out three days a week, and I have to consume a liter of cola every morning before I go into work.
I'm still strength training alongside of running, truly in a hybrid athlete training model and approach, the blend of two lifestyles of sport, running and lifting.
I'll just give you a quick overview of what a day in my diet looks like.
And my calories, I would estimate probably 3,500, maybe 4,000 calories.
all things diet, is to keep a big picture perspective as opposed to these micro level incremental changes.
Keywords
Hybrid Athlete
An individual who combines endurance and strength training in their fitness regimen.
Simplicity
The principle of keeping things straightforward and uncomplicated, especially in diet and training.
KISS Principle
An acronym for 'Keep It Simple, Stupid,' emphasizing simplicity in problem-solving.
Fueling Strategy
A plan for consuming nutrients to optimize performance and recovery in athletic activities.
Caloric Intake
The total number of calories consumed, crucial for maintaining energy balance and supporting training.
Muscle Protein Synthesis
The process of building muscle proteins, essential for muscle growth and repair.
Leucine
An essential amino acid known as the anabolic trigger for muscle protein synthesis.
Cluster Dextrin
A fast-digesting carbohydrate used in sports nutrition for quick energy.
Big Picture Perspective
Focusing on overall goals and outcomes rather than getting lost in details.
Chapters
00:00 Introduction
00:08 The Concept of the Perfect Diet
00:43 Personal Approach to Diet
01:58 Morning Run Thoughts
03:42 Motivation and Standards
04:40 Training and Life Balance
05:44 The Perfect Diet for Hybrid Athletes
11:25 Diet Trends and Information Overload
14:58 Personal Experience with Diet and Health
22:12 Building Healthy Relationships with Food
26:03 Fueling for Performance
33:46 Training Specific Nutrition
40:30 Recovery and Supplementary Training
49:51 Diet Prioritization and Daily Routine
54:28 Detailed Daily Diet
1:10:25 Final Thoughts and Big Picture Perspective
Transcript
- SSPEAKER_00
In today's episode of the podcast, we are talking about the perfect diet to lift heavy and run far.
- SSPEAKER_00
And believe it or not, it is not a very exact and pinpointed diet because the reality is there is no perfect diet.
- SSPEAKER_00
but there are a few concepts that we know work that you can apply to your unique and specific dietary needs to achieve the outcomes that you want and desire.
Shownotes
In this week’s episode, I am breaking down the nutrition you need to lift heavy and run far. We are constantly inundated with information on social media and the internet about new studies and diets, and it’s easy to be pulled into a particular way of thinking without being diligent in doing the research ourselves. The methods are many, but the concepts are few. The perfect diet is the one you can adhere to. I will be taking you on a deep dive into what I consume as a hybrid athlete and how it works to fuel my performance. Enjoy!
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Topics:
0:00 Intro
0:36 Welcome
1:58 Run thoughts
11:25 There isn’t a perfect diet
13:28 Information overload
19:17 Healthy relationships with food
26:24 Food to fuel running and lifting
32:07 Establish your goals
40:52 Eating for recovery
45:37 Holding the standard
47:52 Does running make you lose bulk?
50:54 How I prioritize what I consume
54:26 What my diet looks like
1:12:01 Don’t skip the research and learning
1:15:53 Keep a big picture perspective
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