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Nutrition Plan - Multisport - Travis Macy

Author:Cyril Jay-Rayon
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Travis Macy mountain bike athleteAs a top ultra endurance athlete - Travis Macy - produces world class results, day in and day out, in adventure races, ultramarathon runs, endurance mountain bike races, and here is how he does it.

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?

Not necessarily, other than the fact that I exercise quite a bit, work full time, and take care of two little kids. All of these require plenty of energy and being my best on a daily basis, so I take health and nutrition seriously.

Do you follow a specific diet (ex: vegetarian, paleolithic etc…). If so, describe it and explain how is it benefitting you?

My goal is to eat healthy. I consume lots of fruits, vegetables, eggs, and whole grains, and I eat a bit of meat. I don't count calories or stress out too much, and I don't buy junk food so it's not an option. I eat oatmeal with Greek yogurt everyday for breakfast, and generally have a big salad with quinoa, greens, eggs, and extra virgin olive oil for lunch. Dinner varies. I drink a bit of red wine and beer (generally from one of many excellent microbreweries here in Colorado) couple of days. I like a nice, fatty burger every week or so to top up on protein and iron. Ideally, it's an elk or buffalo burger.

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc…?

I take extra Vitamin C when viruses are going around, and I use SportMulti as a daily vitamin.

What’s your pre-workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?

I always eat a full breakfast, usually of oatmeal and Greek yogurt. I like to start with the tank on full, so I generally gulp 20 ounces of water with two scoops Vitargo S2 (280 Calories, 70 g carbs) about 30 minutes before the race.

What’s your during workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?

I shoot for about 500 Calories per hour, and most of these are taken in through Vitargo S2 mixed in water, with one to four scoops per 24 ounce bottle. I also shoot for about 500 mg sodium taken in through electrolyte capsules (ex: Klean Electrolytes capsules). Water varies depending on temperature and availability, but I generally shoot for at least one 24 ounce bottle per hour. For races under eight hours, Vitargo S2 is the primary or sole fuel source. For eight hours or longer, I mix in some real food as well, such as rice cakes, tortillas with hummus, and sandwiches. I try not to be incredibly picky because race formats and locations may limit certain items and make others available. Generally, if a particular food looks good in a race, I'll usually eat it.

What’s your post-workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?

Replenishing the body is crucial, and I begin with recovery nutrition immediately after working out. I start with one serving of Vitargo Post (70 g carbs and 20 g protein) mixed in 16 ounces of water. Closely following is a solid meal with carbs, protein and sodium (generally the quinoa salad described above) plus plenty of water.

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?

For races under eight hours, Vitargo S2 is the primary or sole fuel source. For eight hours or longer, I mix in some real food as well, such as rice cakes, tortillas with hummus, and sandwiches. I try not to be incredibly picky because race formats and locations may limit certain items and make others available. Generally, if a particular food looks good in a race, I'll usually eat it.

Any other nutrition/hydration secrets you’d like to share?

I race all over the world, and my general recommendation is to be open to new foods in new places.  I have gained great energy from empanadas in Mexico, rice dishes in China, bread and cheese (and Nutella--both on bread and alone) in France, and fish and chips in New Zealand. When in Rome...  Also, caffeine is great for long races and fighting sleep deprivation.

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