Nutrition – 80/20 Endurance

Nutrition

Mindful Eating

It’s Not About the Food (It’s How You Think About Food)

By Matt Fitzgerald / September 5, 2020 / 0 Comments

Recently I had the opportunity to read a prepublication copy of a book by Bryan Green, who ran with Meb Keflezighi at UCLA and now cohosts (along with retired elite middle-distance runner Jon Rankin) the Go Be More podcast. Titled Make the Leap, the book is based on the premise that, as Green puts it, […]

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The Endurance Diet

Avoiding Dietary Self-Sabotage

By Matt Fitzgerald / June 15, 2020 / 0 Comments

I don’t really consider myself an expert on anything, but I do know a thing or two about endurance nutrition and training. Nevertheless, I choose to coach on the training side only. If an athlete approaches me with a request for nutrition coaching, I refer them elsewhere. The reason is that I have found nutrition […]

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The Carbohydrate Drip Approach to Race Fueling

By Matt Fitzgerald / March 9, 2020 / 0 Comments

The latest edition of the International Journal of Sport Nutrition and Exercise Metabolism features a study that will be of interest to any runner seeking to perfect his or her race fueling practices. Conducted by scientists at the University of Bath and the University of Nottingham, the study compared the performance effects of consuming carbohydrate in small doses at […]

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There Should Be a Strava for Diet

By Matt Fitzgerald / January 14, 2020 / 0 Comments

I have too many ideas. I could write two books a year for the next 100 years and still not get around to writing all the books I have ideas for, let alone execute on my non-book-related ideas. I even have an idea for a book called 100 Books I’ll Never Write. Yeah, it’s that bad. […]

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Training, Diet, or Sleep: Which Is Most Important for Fitness and Performance?

By Matt Fitzgerald / November 27, 2019 / 0 Comments

In last week’s post, I addressed a fundamental question: What are the major objectives of an endurance athlete’s diet? In this post I would like to tackle an even more basic question, which I’ve already given away in the title. Namely: Which is most important for endurance fitness and performance—training, diet, or sleep? As you’re about […]

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The Racing Weight Backlash is Clearly Well Intended, But Is It Also Misguided?

By Matt Fitzgerald / November 15, 2019 / 0 Comments

When news broke recently about the fat shaming and related psychological abuse that was suffered by members of the Nike Oregon Project and by members of past British Olympic track and field teams at the hands of their coaches, I, like so many others, found the alleged behavior unconscionable. But I also found it absurd. […]

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Would You Go to a Fortune Teller for Retirement Planning Advice? Then Why Do You Not Go to Trained Professionals for Sports Nutrition Guidance?

By Matt Fitzgerald / July 15, 2019 / 0 Comments

If you’re interested in the effects of diet and nutrition on endurance performance, you’ll be interested in a study that was just published in the Journal of Sports Medicine and Physical Fitness. Italian researchers recruited 40 student-athletes from the University of Bergamo and separated them into four groups. Two of the groups were made up of kickboxers, […]

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Celebrity Miracle Breakthrough Keto Revolution!

By Matt Fitzgerald / April 1, 2019 / 0 Comments

Forget everything I’ve ever written about diet and nutrition. It’s utter garbage—all of it! Racing Weight? Garbage. Diet Cults? Rubbish. The Endurance Diet? Pure crap. I’m a new man with a new message, one that is powerfully encapsulated in my astonishing new book, Celebrity Miracle Breakthrough Keto Revolution! That’s right: I’ve gone full keto, betting all […]

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That’s It, I’m Going Back on Beetroot Juice!

By Matt Fitzgerald / February 4, 2019 / 0 Comments

I went through a meathead phase between the ages of 17 and 25. Having burned out on running, I threw myself into weightlifting, repeating the same four-day workout cycle over and over and over again with almost no variation. Predictably, I gained a lot of strength and muscle mass initially, then plateaued. Naïvely, I kept […]

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Just Because Something Works Doesn’t Mean Something Else Wouldn’t Work Better

By Matt Fitzgerald / December 17, 2018 / 0 Comments

Imagine you are completely sedentary and you have been for some time. Then one day you decide to train for a 10K running event. The specific training method you choose is Yoga—30 minutes a day, six days a week. To assess the effectiveness of this program, you actually do a 10K beforeyou start on it […]

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Eating for Endurance: A Risk-Management Perspective

By Matt Fitzgerald / October 1, 2018 / 0 Comments

A few months back, the following tweet from triathlon legend Dave Scott caught my eye: It always amazes me how folks fear a new paradigm for sports nutrition. Unless you own a sugar-based nutrition company, why WOULDN’T you experiment w/ #LCHF It works when implemented properly … even at high intensities. I’m not sure whether […]

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A Message to Endurance Athletes Who Worry a Lot about Calories

By Matt Fitzgerald / August 27, 2018 / 0 Comments

I deal with a lot of athletes—mainly women—who worry a lot about calories. In particular, they worry about eating too much. As athletes, they fear that eating too much will negatively affect their performance. But they also fret about how eating too much will affect their appearance. Most of these athletes fail to cognitively distinguish […]

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The Human Body Is Not a Smartphone

By Matt Fitzgerald / July 9, 2018 / 0 Comments

Last week I received an email message from Dawn, a runner who had just purchased The Runner’s Diary, a book I authored back in 2008. Maybe “book” isn’t the right word. As the title suggests, it’s mainly just a training log, but it does offer some training and nutrition tips. Dawn told me that, although […]

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Why I Eat Pretty Much the Same at 47 As I Did at 32

By Matt Fitzgerald / July 2, 2018 / 0 Comments

Recently I was invited to comment on the standard breakfast menus of several top ultrarunners for an article published on the REI Co-op Journal. Most of the seven athletes who were represented consumed fairly standard high-carbohydrate fare such as oatmeal, cold cereal, and toast for their first meal of the day. The one exception was […]

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The Glycogen Threshold Hypothesis: What Is It and Why Should You Care?

By Matt Fitzgerald / May 14, 2018 / 0 Comments

There is a strong case to be made for making sure you consume plenty of carbohydrate before endurance training, and also during longer workouts. You will feel better and perform better, especially in harder sessions and in sessions that are begun in a prefatigued state during heavy training periods. But there is also a strong […]

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Low-Carb? Nope. Low-Fat? Nope. High-Quality? Yep.

By Matt Fitzgerald / March 5, 2018 / 0 Comments

American diet culture has been macronutrient-obsessed for decades, and I’ve been exasperated by this obsession since I first started paying attention to it in the late 1990s. During this period, efforts to identify the “best” diet and the “right” way to eat have been narrowly focused on carbohydrate, fat, and protein. Which of these calorie […]

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Did You Get Enough to Eat?

By Matt Fitzgerald / February 19, 2018 / 0 Comments

Eating too much is a widespread problem in America. That’s why more than 70 percent of men and women over the age of 20 are overweight or obese. And while there are plenty of clowns running around blaming individual nutrients or food types for these numbers, the simple fact is that overweight and obesity are […]

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Decision Theory and Racing Weight

By Matt Fitzgerald / February 5, 2018 / 1 Comment

Regular readers of this blog are probably sick and tired of hearing me yammer on and on about the differences between professional and recreational endurance athletes. But that’s my shtick. I’m all about helping recreational athletes improve by doing things more like the pros. Not all of the differences between elites and age-groupers are methodological. […]

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Why Attention to Detail Is the Enemy of Healthy Eating

By Matt Fitzgerald / January 15, 2018 / 0 Comments

As a sports nutritionist, I observe the diets of lots of endurance athletes. After more than a decade of doing so, I can say that perhaps the most important pattern I’ve noticed is that athletes whose diet is consistently working for them (i.e., delivering the results they seek) pay relatively little attention to the details […]

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Letters to the Coaches: Top Training Tips from David

By David Warden / December 29, 2017 / 0 Comments

David, This season I’m doing my first marathon, first olympic tri, and first ironman. I am super stoked to get to do these workouts! I really love how organized your program is and I used your website to set up all my zones and stuff and it makes a ton of sense. I trained for […]

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The Livelihood Mindset Vs. the Hobby Mindset

By Matt Fitzgerald / December 18, 2017 / 0 Comments

Running is a hobby for the vast majority of runners. Only for a tiny fraction of the runner population is the sport a livelihood. Because the pros depend on their race performances to put food on the table, they typically do everything in their power to maximize their performance. This no-stone-unturned approach to running is […]

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Think a Low-Carb, High-Fat Diet Might Help Your Running? Think Again!

By Matt Fitzgerald / November 14, 2017 / 0 Comments

One of the hottest areas of research in exercise science lately concerns the effects of low-carbohydrate, high-fat (LCHF) diets on endurance athletes. The latest addition to the literature on this subject comes from a study led by A.J. Heatherly at Middle Tennessee State University and published in Medicine & Science in Sports & Exercise. Eight […]

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