Episode 233: Breaking the Injury Cycle (Part 2) - The Role of Nutrition
09/07/22 • 52 min
In part two of our three-part series on injury prevention and management, Matt Welcomes to the podcast leading performance nutritionist Scott Tindal of FuelIn for a discussion on the role of nutrition in injury prevention, mitigation, and recovery.
Together Matt and Scott frame the topic of injury through the lens of under-fueling or improper fueling and its impact on soft tissue and bone health.
The conversation covers:
- Low Energy Availability (LEA), Relative Energy Deficiency in Sport (REDS), Over Training Syndrome.
- Chronic vs. Acute LEA
(7:06) "What I think tends to happen is athletes see the results of...taking in limited amounts of fuel. They see the body composition improve, they see the weight drop, they see maybe some improvement in these performance parameters, maybe because of reduced weight, and then they get oh, maybe if I lose more, maybe if I go further. Maybe if I drop more fat, maybe if I don't eat as much here, I can continue to improve, and then you start to see those changes, you know. Not just from a physical standpoint, but also a mental standpoint as well. And that's when I think if we're talking about soft tissue injuries and bone injuries, that's when it starts to occur."
- Caloric intake and the balanced consumption of carbs, protein, and fat
- Proper hydration
- Navigating dietary restrictions
(30:24) "I fully respect the decision to go vegan or vegetarian. And I think you just need to be aware of the implications of those diet types, especially when trying to perform high volume, high intensity, you know, lots of load training, I think it just needs to be -- you need to be aware of protein intake, carbohydrate intake, fat intake, and total caloric intake when doing that, along with all the micronutrient potential deficiencies that could exist with a poorly designed the, you know, vegetarian diet."
Matt and Scott also discuss the most common nutritional mistakes athletes make that promote injury and the practices that lead to bone resorption - the shrinkage or loss of bone.
Scott Tindal also explains what it means to “feed the injury” as well as the habits athletes should avoid during injury recovery.
(40:59) "When injury occurs, I think the most common mistake is that athletes will drop caloric intake. So they all say, sh**, I'm getting fat, because I can't move. But if we look at acute muscle damage...induced through exercise, we see an increase in resting metabolic rate. And that will occur for at least up to 72 hours. So if you get an injury, certainly don't restrict caloric intake for at least the first 72 hours. That would be something that we would absolutely stress that actually, if anything, increase your energy intake during those first three days post-injury, to allow the body to recover."
The purpose of this episode is to provide an understanding of the negative physiological challenges that occur due to improper nutrition and how to leverage nutrition in a well-balanced and well-rounded approach to injury prevention, care, and rehabilitation.
Episode Timestamps
0:00 - 02:39 Welcome and Episode Introduction
2:47 - The Meat and Potatoes - Episode 233: Breaking the Injury Cycle (Part 2) - The Role of Nutrition
Purple Patch Video Podcast and More
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
In part two of our three-part series on injury prevention and management, Matt Welcomes to the podcast leading performance nutritionist Scott Tindal of FuelIn for a discussion on the role of nutrition in injury prevention, mitigation, and recovery.
Together Matt and Scott frame the topic of injury through the lens of under-fueling or improper fueling and its impact on soft tissue and bone health.
The conversation covers:
- Low Energy Availability (LEA), Relative Energy Deficiency in Sport (REDS), Over Training Syndrome.
- Chronic vs. Acute LEA
(7:06) "What I think tends to happen is athletes see the results of...taking in limited amounts of fuel. They see the body composition improve, they see the weight drop, they see maybe some improvement in these performance parameters, maybe because of reduced weight, and then they get oh, maybe if I lose more, maybe if I go further. Maybe if I drop more fat, maybe if I don't eat as much here, I can continue to improve, and then you start to see those changes, you know. Not just from a physical standpoint, but also a mental standpoint as well. And that's when I think if we're talking about soft tissue injuries and bone injuries, that's when it starts to occur."
- Caloric intake and the balanced consumption of carbs, protein, and fat
- Proper hydration
- Navigating dietary restrictions
(30:24) "I fully respect the decision to go vegan or vegetarian. And I think you just need to be aware of the implications of those diet types, especially when trying to perform high volume, high intensity, you know, lots of load training, I think it just needs to be -- you need to be aware of protein intake, carbohydrate intake, fat intake, and total caloric intake when doing that, along with all the micronutrient potential deficiencies that could exist with a poorly designed the, you know, vegetarian diet."
Matt and Scott also discuss the most common nutritional mistakes athletes make that promote injury and the practices that lead to bone resorption - the shrinkage or loss of bone.
Scott Tindal also explains what it means to “feed the injury” as well as the habits athletes should avoid during injury recovery.
(40:59) "When injury occurs, I think the most common mistake is that athletes will drop caloric intake. So they all say, sh**, I'm getting fat, because I can't move. But if we look at acute muscle damage...induced through exercise, we see an increase in resting metabolic rate. And that will occur for at least up to 72 hours. So if you get an injury, certainly don't restrict caloric intake for at least the first 72 hours. That would be something that we would absolutely stress that actually, if anything, increase your energy intake during those first three days post-injury, to allow the body to recover."
The purpose of this episode is to provide an understanding of the negative physiological challenges that occur due to improper nutrition and how to leverage nutrition in a well-balanced and well-rounded approach to injury prevention, care, and rehabilitation.
Episode Timestamps
0:00 - 02:39 Welcome and Episode Introduction
2:47 - The Meat and Potatoes - Episode 233: Breaking the Injury Cycle (Part 2) - The Role of Nutrition
Purple Patch Video Podcast and More
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Previous Episode
Episode 232: Lessons and Insights from the Haute Route Alps
Fresh from the Haute Route Alps, Ironman Coach Matt Dixon returns to the podcast to share his thoughts on the experience, the lessons he gleaned from the 7-day event, and how to apply them to your athletic pursuits.
The conversation covers training versus race execution and a look at the principles and elements of Matt’s preparation as a time-starved athlete that supported his performance.
(22:19) "I think I arrived at the race really vibrant and healthy. We always talked about fit and fresh. I think I actually managed to succeed in doing that. And that was really beneficial for me. The challenge was the mental test. Every single day I finished I thought, goodness me, I've just done too much damage to myself today. But the interesting thing about these is not judging yourself, not buckling mentally, and just maintaining a curious mind of what is the body going to pay me back with. And every day the body responded for myself and the rest of our team. And it was -- I just felt fresh every day."
Matt walks us through the Haute Route with a look at his approach to the challenges of the ride and offers his five key takeaways and lessons from the experience.
5 Lessons from the Haute Route:
- (26:08) The importance of taking on a scary challenge
- (29:13) Prepare effectively without it dominating life
- (30:50) The critical importance of training self-management
- (33:38) A methodology and Coaching Matters
- (35:38) Being a part of something amplifies everything
This episode aims to provide insight into approaching a multi-day event and provides principles and insights you can apply to your training approach towards your athletic challenge.
Episode Timestamps
0:00 - 03:09 Welcome and Episode Introduction
3:20 - The Meat and Potatoes - Episode 232: Lessons and Insights From the Haute Route Alps
Purple Patch Video Podcast and More
Training Camp - 2022 St.George Triathlon Camp
Training Camp - 2023 Kona Triathlon Camp
Learn More About The Haute Route
Learn More About Precision Fuel and Hydration Use the code PURPLEPATCH_SQ93 on Precision Fuel and Hydration products
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running
Learn more about Purple Patch Fully Customized 1:1 Coaching
Learn more about Purple Patch Strength Programming
Stay Up-to-Date with Purple Patch News and Events
Next Episode
Episode 234: Keys to Kona - Strategies for Success at the Hawaii Ironman World Championships
It’s that time of the year, and the first time since 2019, that athletes from all parts of the world gear up for the Hawaii Ironman World Championships in Kona.
Whether you're planning to compete, supporting friends, or you're just an enthusiast, ironman master coach Matt Dixon invites you to follow along as he shares everything you need to know about how to achieve success in Kona.
In this episode of the Purple Patch Podcast, Matt draws from his 15 years of experience helping athletes thrive at the Hawaii Ironman World Championships and provides a breakdown of the preparation, training, and logistical elements you need to consider before ever setting foot on the island.
Purple Patch has guided more than 750 athletes to qualification at the World Championships, has coached multiple age group world champions, and has had numerous purple patch pros in the top 10 overall, including athletes such as Chris Lieto, Rachel Joyce, and Sarah Piampiano.
Matt takes the lessons he has learned from coaching these athletes and shares a detailed walkthrough of what you can expect in Kona, from landing to leaving.
The episode is broken into two parts:
Part 1: pre-arrival and nailing race week
Part 2: Race execution - swim-bike-run, nutrition, and mindset.
In part one you will learn:
- Key strategies to adopt before you travel - How to arrive fit, fresh, and ready to handle the crazy of Kona week.
(11:49) "your mission and goal is to arrive to Hawaii as systemically fresh as possible. You want to also be prepared physiologically to meet the conditions as best as you can. So you want to get there really fresh and already have some physiological adaptations in hand so that you are ready to navigate the heat. If you can achieve those two big things, then what you can do in Hawaii is start to prime for the race."
- A framework of how to optimize race week - Balancing training and preparation with the Kona experience.
- The hit list - answers to the most common questions athletes have around race week.
In part two you will learn:
- Strategies around success in Kona - race day mindset and execution
(38:10) "if you want your best race performance, the truth is that it's never going to come from you chasing splits. Having predetermined ideas of what you want to swim, what you want to bike, and what you run or run and trying to adhere a race plan to that is a fool's errand. Instead, success is going to come about through an element of control, really smart self-management, a great amount of persistence, and continued problem solving over all of the challenges that you will meet across the whole of the day."
- Key elements around race craft, fueling, and hydration.
- How to navigate recovery and reflection.
So many athletes ruin their performance potential through a series of mistakes they make in their preparation or execution during race week. The goal of this episode is to provide you with details of the experience and recommendations to help you set up for your best Hawaii Ironman Race experience.
Episode Timestamps
00:00 - 04:04 - Welcome and Episode Introduction
04:12 - 07:58 - Matt's News-ings
08:05 - Episode 234: Keys to Kona - Strategies for Success at the Hawaii Ironman World Championships
Purple Patch Video Podcast and More
Training Camp - 2023 Kona Triathlon Camp
Purple Patch Coaching Consultation
Training Camp - 2022 St.George Triathlon Camp
The Purple Patch Center is Open - Learn More and Schedule a Visit
Purple Patch and Episode Resources
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20
Ask Matt Anything - Leave a voicemail question for Matt
Learn more about Purple Patch Squad High-Performance Training Program
Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program
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