75. Cody Beals: Fuelling 6h Ironman Triathlon Training In The Pain Cave
In this episode, host Dr. Gemma Sampson speaks with professional triathlete Cody Beals about the complexities of nutrition for endurance athletes.
Now in his 11th pro season, Cody shares his journey from under-fuelling and dealing with health issues like low testosterone and bone density loss, to finding an optimal nutrition strategy that supports peak performance, health, and body composition.
They discuss the myths and challenges around fuelling, the differences between various training and daily nutrition needs, and the importance of a balanced approach—eschewing rigid dietary rules in favour of flexibility and adequate fuelling.
Cody emphasises that nutrition is a moving target, influenced by the athlete's training phase and individual needs, and underscores the value of community and professional guidance in this journey.
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TIMESTAMPS
00:00 Introduction to Nutrition Challenges
01:21 Meet Cody Beals: Overcoming Testosterone Issues
01:44 The Reality of Fuelling for Endurance Athletes
03:12 The Importance of Proper Nutrition
04:57 Personal Experiences and Lessons Learned
07:38 The Role of Testosterone and Health Indicators
12:42 Adapting Diet to Training Phases
25:07 Balancing Discipline and Diet
26:18 Breaking Free from Perfectionism in Diet
27:33 The Social Aspect of Eating
28:02 Simplifying Meal Choices
28:39 The Low Carb Diet Debate
30:03 The Science Behind Fuelling Performance
31:28 The Importance of Carbohydrates for Athletes
32:30 Challenges with Fasted Training
35:04 Body Image and Performance
38:52 The Role of Nutrition in Athletic Success
40:46 Changing Perspectives on Nutrition
45:40 DIY Sports Nutrition
49:16 Final Thoughts and Takeaways
The Untold Power of Proper Fuelling: Conversations with Cody Beals
In the latest episode of "Fuelled with Dr. Gemma Sampson," we dive into a compelling conversation with professional triathlete Cody Beals. Join us as we unravel the complexities of athlete nutrition and learn about Cody's journey from battling disordered eating to mastering effective fuelling strategies. Whether you're a cyclist, triathlete, or runner, there's invaluable wisdom to gain here for optimising your performance.
Understanding the Myth of Nutrition for Ironman Triathletes
Cody Beals, now in his 11th pro season, shares profound insights into the world of sports nutrition. While the formula sounds simple—eat enough and eat the right things—Beals highlights the multifaceted nature of effective fuelling, especially for athletes. This complexity is often underestimated, with factors such as periodization, athlete ageing, and unique personal needs coming into play.
The Challenge of Adequate Fuelling
Many athletes underestimate the vast amount of energy required for their intense levels of activity. Beals reflects on his own experience of radically unde-rfueling during his early career. Despite having the equipment, light bikes, and even coaches, many cyclists neglect their nutrition. As Beals states, “Forget power to weight ratio; without the right fuelling strategy, cyclists are leaving performance on the road.”
Balancing Diet and Performance
During the podcast, Beals emphasises that high performance isn't about following extreme diets like high-carb or low-carb restrictions, but about strategically fuelling around training and lifestyle. He advocates for a balanced approach that supports peak performance and health. His insights are aimed at helping athletes challenge prevailing nutrition myths and inspire action towards more effective fuelling strategies.
Cody Beals' Journey: Overcoming Disordered Eating
Beals openly discusses how, during his early years, he had a restrictive approach to eating, deeming some foods good and others bad. This mindset led to a clinical eating disorder. In order to achieve optimal performance, he transitioned to a more flexible, plant-based diet, allowing for a wider variety of foods. This shift improved not only his body composition and performance but also his hormonal markers.
Eating to Perform: Practical Strategies
From counting calories to intuitive eating, Beals shares how he navigates his nutrition. Early on, he consulted with a dietitian to understand his caloric needs, realising he was consistently under-eating. Now, he listens to his body's needs, ensuring he eats frequently - almost every hour of the day to sustain his training demands.
The Relativity of Optimal Weight
Contrary to the belief that lighter is always better for performance, Beals found that gaining weight actually improved his overall health and power output. He recounts how increasing his body weight from 62 to 70 kilograms enhanced his performance, particularly in cycling, without compromising his running efficiency. This leap challenged the traditional notion that elite athletes must always aim for a lighter body weight.
The Road Ahead: Continuing the Conversation
With his experiences, Beals aims to shift the cultural perception surrounding sports nutrition and inspire other athletes to evaluate their own fuelling strategies. His story is a testament to the benefits of proper nutrition and challenges the misconceptions that pervade many athletic communities.
Final Thoughts and Resources
This episode with Cody Beals is packed with insights and practical advice for athletes at all levels. Whether it’s understanding the balance needed in your diet or overcoming mental blocks regarding food, both Cody and Dr. Gemma Sampson are pioneering a shift in how athletes approach their nutrition.
For those looking to transform their fuelling strategy, a membership at Dr. Gemma Sampson’s Fuelled Team provides access to a wealth of resources designed to optimise health, body composition, and performance. Join the movement towards smarter fuelling today!
To learn more about effective fuelling and improve your own performance, listen to the full episode of the "Fuelled with Dr. Gemma Sampson" podcast, and stay tuned for more enlightening discussions.
Fuel your ride, and remember—it's all about eating smart to achieve your peak.