Hey, this is Dr. Gangemi. In this SockDoc
video I want to talk about diet and nutrition for athletes. There’s so much information
out there today about what type of diet is going to work better for an athlete to help
you develop your fitness and adapt to whatever sport you’re dealing with and to become a
faster, stronger, more efficient athlete. Now gluten-free diets, Paleo diets, vegan
diets, high carbohydrate, low fat, ketogenic diets, all these different types of diets,
but in this video I want to talk primarily about how to fuel your body based off the
type of activity that you’re doing. We need to eat based off how much we move
during the day. We need to basically adjust our diet, our carbohydrate, protein, and fat
ratio dependent upon our activity levels. If we’re training really hard, we typically
are going to need to eat more food. If we are not training as hard, we can go about
eating less food. Let’s talk about also how to develop your aerobic system and your anaerobic
system in relationship to the food that we’re eating. So think about aerobic and fat and
think about anaerobic as carbohydrates and sugar. There’s lots of discussion on this
on the SockDoc site where I talk about developing an aerobic system as well as developing your
anaerobic system too. Aerobic, more fat burning, okay? So you’re
able to go longer at a harder intensity but longer at a lower heart rate. In other words,
you’re becoming a more and more efficient athlete. That’s the benefit to developing
your aerobic system. You can train longer and harder at a lower or the same heart rate
than what you were able to do otherwise. And the way you fuel your aerobic system is by
eating more fat. Maybe even 60-70% of your diet should be fat. I’m a big proponent of
when someone wants to really develop their aerobic system is to do that at the fastest
state. Get up in the morning, go for a run, go for
a kayak or a paddle board or whatever you’re into, and do that at an aerobic heart rate
typically around that 180 minus your age heart rate that I talk about on the site but without
eating food because if you eat a carbohydrate food you’re going to change your lactate levels
at that time and you’re going to be less aerobic. You’re going to have more difficulty developing
your aerobic system. So for fats, of course, grass fed beef, pasture raised pork, wild
caught fish, free range eggs, bacon, butter, other healthy dairy products like heavy cream,
really good fats, olive oil, nut and seeds, you know the rest. So think really high quality fats when you’re
developing your aerobic system, okay? Now, carbohydrates, those have a place too. I’ve
seen a lot of issues with athletes doing ketogenic diets and eating typically less than 25 grams
of carbohydrates per day and trying to train hard too. I’m not saying it doesn’t work sometimes.
It can really help you develop your aerobic system and become a better athlete but if
you’re training hard, high intensity, heavy strength, and really pushing yourself, especially
after racing, think about eating some carbohydrates, especially within that 30 to 60 minutes after
you train. Really you need some protein in there too. There’s nothing wrong with some carbohydrates,
starchy carbs – plantains, sweet potatoes, even white potatoes if you metabolize them
well. Of course, you got some fruits, good carbohydrates. Just pay attention to how well
you metabolize them. Even chocolate and some really good treats, 85% cacao or more, think
more honey and maple syrup rather than white refined sugar. Don’t be afraid of the carbohydrates,
you do need them to recover when you’re pushing yourself hard. Proteins? Athletes typically
need about 1.5 grams of protein per kilogram of body weight, if not up to two, two and
a half grams if you’re really intense at certain times of your training cycle as well as if
you are recovering from an injury. So, again, the harder your training the more
carbohydrates and protein you need typically, the easier you’re training in developing your
aerobic system. You should be able to get by with less carbohydrates and more fats.
So always adjust your diet, always think about what you’re doing in relationship to how your
training, and you’ll become a much more efficient athlete and a much healthier individual. Hope you like this video. There’s lots more
information on the SockDoc site about diet and nutrition and, of course, injury treatment
and prevention. A lot of other health topics on there and it’s all natural, 100% holistic.
Stay away from NSAIDs and all those other drugs on the SockDoc site and a lot of information
about barefoot and minimalist running. So check us out, hope to see you next time.