Hey guys, a few weeks ago I was in Boston.
Today I’m in Girona. As you can see, I’m traveling a lot these days. Thanks a lot for all your questions
that you’ve sent to me. I’ve thought that today I’ll put a focus on nutrition. Because there are many of you
who want to know what I’m doing
day to day. And I thought I’ll also show you my favorite locations in Girona, in the training camp. And when training hard it’s nice to give something back to your body. And that’s why we’re here in the first location, in the Espresso Mafia. And of course there is delicious coffee
and a small cookie (laughs). Good cake is a different place, I’ll show you in a bit.
But first I’ll enjoy this. Good stuff! [What do you eat after hard sessions?] The first thing after a hard session is a sensible thing: a Regi-Shake by Caro Rauscher. which consists of a mix of carbohydrates and proteins. It’s also sweet. I usually have one right after because it’s important to use the first time window after the session. It’s best not to take longer than 30 minutes. For me it’s usually minutes after,
right before the shower. Then I’ll have a shower.
And then I fill the energy stores with a regular meal. Depending on the next session, lots of carbohydrates, protein-rich,
might be a baguette with egg, avocado, cheese If there’s another hard run, then it might be a little lighter, but usually just a regular meal. After eating that regular meal, there’s usually two hours
for a break before the next session. And before that there’s a little caffeine kick with some cake or a cookie just as I’ve had here. Unfortunately it’s already gone. and it’s always tempting to order another one. Now I’ll show you where you can get the best cake. Unfortunately already closed. But we’ve just had coffee. Everyone who’s ever been in Girona went here,
to La Fabrica. What they have … I think it’s called Hummingbird Cake .. lots of layers .. walnuts .. cream .. really delicious! You can sit on the steps and enjoy the sun a bit. After completing the work you can just enjoy life. [What’s your general nutrition?] In general I’m eating 100% vegetarian, some times vegan. That’s also a great approach to eating. But sometimes being a professional athlete
I reach some limits of efficiency But otherwise it wouldn’t be a problem
to be 100% vegan I pay attention to fresh food, lots of veggies, lots of fruit, lots legumes, lots of plant-based proteins. And of course quark and cheese These things not too much because my stomach especially when combined with hard sessions doesn’t tolerate that well. Other than that nothing is really special. I’m not counting calories or put things on the scale, everything is based on feel. And I think I have a good body awareness
and suggest to others to just listen what you feel. No, it doesn’t always say chips, gummy bears and Cola. But deep inside us we have a pretty good feeling for the right balance. [What do you eat in the morning before training?] In the morning before training I have a porridge with fruit, almond butter, cinnamon, honey I try to change things up a bit,
but always a nice big bowl. Usually a tea, in the morning I’m not a coffee person. That’s for second breakfast or after lunch. Or an Espresso very early That’s a meal I can digest really well.
And I know I can train well after that. And that’s also my breakfast before races,
I skip the fruit then. Maybe reduce it to a banana. Porridge varies from different grains,
oats because they taste so well Millet, quinoa, amaranth, you can be very creative. I usually cook it with plant milk,
like almond milk or oat milk. Which supplements do you take? Supplements are not an important part of my nutrition.
I try to have them as little as possible. What I take I usually cross-check in a lab
to make sure they are clean. Because that’s often a problem with supplements. Especially with products that are used in the fitness industry like Carnitin .. mmm .. Creatin. That’s a substance that you usually don’t get as a vegatarian and it makes sense to supplement. Other than that I usually have my blood checked for deficiencies or a special need and that’s what I discuss with Caro Rauscher
who prepare a solution with micro-nutrients always based on my current blood test. Every once in a while I supplement Iron
especially when the value is pretty bad. But I usually try to get that as much as possible through my regular nutrition. What’s pretty useful is Vitamin D3 oil, for example by Brain Effects. I take that even when the sun is shining in a training camp like now because I know from my blood tests that I have a high need that I can’t satisfy through normal nutrition. Other than that I can only suggest to eat healthy. Have your blood tested, usually beyond regular tests. check for minerals for example. Next, don’t just gobble up the pills because often different substances don’t work with each other and you need to take them at completely different times for them to work. Sometimes it’s easier to skip it and try to have a good base nutrition and only supplement at a few points. [What do you eat during hard sessions?] Eating during sessions, especially intense sessions For example when swimming in the interval breaks
I usually have a sip of something sweet could be an isotonic drink, maybe take a gel
or during really hard sessions
I have my race nutrition, my “Pampe”. My body knows that when he gets that it counts. Especially during the swim I noticed that there are a lot that don’t eat anything. With sessions that go up to an hour and a half
it really makes sense to have something. and you will notice that you’re able to handle the intensities much better and sustain the times. On the bike, during an interval session I usually warm up for 20 minutes or so before the interval series starts and during the break I eat something. When the intervals are longer than eight or ten minutes
it also makes sense to have more during the interval. I like to do that with liquid nutrition,
often I use my race nutrition. or some high-concentrate isotonic drink.
Make sure there are enough carbohydrates in it. At least 1 gram per kilogram of body weight. For easier bike rides, for example a long bike session, which was another question, there I usually start to eat after an hour and a half,
for an easier session I take a bar
so I have something to chew on. But I also have a bottle with iso, another water, bars and unless it’s a key session
there’s usually a coffee and cake stop. [How do you prevent injuries?] Another question concerned injuries.
Nutrition also plays an important role. Because nutrition is also a bit of injury prevention. From my point of view it’s important
to give your body enough macro and micro nutrients. And to take care that your nutrition has enough
micro-nutrients or vitamins, minerals and to not only eat “empty stuff”. Another item is to refuel directly after a session.
That’s really important and is neglected by a lot. In addition eating during sessions
that we just talked about try to create a small deficit as possible because that’s what creates in the end stress fractures for example. That’s when you’re taking nutrients away from the bone. When using spices, use those
that are anti-inflammatory. There’s a lot in the literature, very interesting. I try to use fresh spices,
ginger, cilantro, parsley, chives.
Very delicious. Sprouts and so on. Lots of nutrients Another important thing to injury prevention for me
is strength training to work on your imbalances. If you’re interested you can click up here
I did a video with my favorites exercises,
have a look! Other than that, thanks for watching!
That’s it for nutrition. I’m sure I’ll get back to it
when I’m back in my kitchen at home. Then I’ll give you some deeper insights
which is difficult during a training camp. I hope it was still interesting
and you’ve had fun watching.
And see you next time!