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Nutrition Plan - Multisport Athlete & Coach - Karen Lundgren

Author:FTM
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karen lundgren mudOne of the worlds top most competitor and coach - Karen Lundgren, shares with us some of her experience and plan for competition fueling success.

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?
Nope, no special conditions, just want to feel good and stay fast and strong.

Do you follow a specific diet (ex: vegetarian, paleolithic etc…). If so, describe it and explain how is it benefiting you?
Yes, I follow some version of a paleo diet though I am not strict or crazy about anything.  I try to avoid processed foods.  I try to eat lots of vegetables and some fruit.  I avoid milk and milk products.  I don't eat red meat.  I don't eat pigs.  I try to eat lots of fish and I also eat turkey and chicken.  I try to eat organic when I think it matters.  I eat lots of nuts.

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc…?  Yes, Sport Multi everyday.  SFH S03 Omega 3 oil every day.  Other that those two I use other things when I am racing and training hard for recovery and injuries... Hammer Nutrition Tissue Rejuvenator, Asta Factor, Salt Stick.

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 don't change anything leading up to a competition, I try to eat a balanced diet all the time... protein carbs and fats at every meal.  Before competition I try to drink lots of water for the week leading up to it.  I never eat the morning of a race.  I eat a gel about 10 minutes before the start and then I make sure that I fuel well during the event.

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 like UR Driven in my bottle and also I use Salt Stick and Elete electrolytes during long events.  I also keep a gel or two... some Honey Stinger chews... and maybe a bar in my pocket.  (5 days adventure racing is a little different...)

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?
I like the Recover Bars and Recover drink Endurox R4.  Great for recover.  SFH Omegas great for recovery too.

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?
Yes... I race from 2 hour mtn bike races to 6 day adventure races and some things in between.  Pre-Race is all the same.  Adventure Races require constant fuel and the pace is different so you can continue to consume calories.  A 2 hour race, I will use just UR driven or Endurox and whatever else I feel like I can get down.  Longer races like 50 mile mtb requires some more fuel and calories so I'll add a gel or two, Honey Stinger chews, Cliff Shot Blocks Chews.

Any other nutrition/hydration secrets you’d like to share?
I suggest everyone try not eating before a race and feel the power of your muscles, it's amazing.  If you are looking for a product or can't quite find the right product for you, talk to the gang at Feed the Machine - They have tested and tried and researched hundreds of products.  What they don't know, they will find out for you.  FTM is a great source for nutritional knowledge.

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