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Nutrition Plan - SUP - Bob Araujo

Author:FTM
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Bob Araujo Stand up Paddle BoardingBob Araujo travels the world to compete in the most grueling SUP / Paddle Sports events. Find out the nutrition/hydration strategies he employs to succeed at the highest level of the sport in this Q&A.

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

Some 2 years ago I gave up eating wheat. I remember that I was racing SUP, training 6 times a week (peaking 20+ hours a week), and still was overweight. After stopping eating wheat, I dropped 20 lbs in 8 weeks.
 
Do you follow a specific diet (ex: vegetarian, paleolithic etc…). If so, describe it and explain how is it benefitting you?

Nowadays I consider myself a Paleo dieter but I’ve adapted the primal eating to my specific needs as an athlete, i.e., I eat carbs before, during and right after my training schedule and then I get back to the hunter/gather eating. That way, I find my fuel protocol to be optimal and recover faster. But it’s not always like that. As I hit some plateaus on my performance, I change things a bit and then I see what happens. Worst-case scenario, if I change doesn't work, I  learn more about myself.
 
Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc…?

Yes, I do. FTM's multivitamin - SportMulti - is must to. I take SFH’s SO3 Omegas (from fish oil) twice a day and Recovery Amino Power (essential amino acids) right after my workouts. Tissue Rejuvenator and M-Drive Joint comes in play on a daily basis too. SFH Recovery Protein right after my workouts (with a bowl of açaí), plus SFH Pure protein on the afternoon and late at night. At my age, M-Drive Elite (adaptogens) is a helper too.
 
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?

Pre-workout usually starts with a glass of fresh green juice (vegetables) along with my supplements: M-Drive ATP Energy, VO2 Max Endurance or OptygenHP, Arginine, Beta-Alanine (DBM Endurance CitraBeta Shot) and SaltStick (electrolytes). On race days, instead of the green juice, I take 2 gels (VFuel or Honey Stinger) 15 min prior to start on empty stomach. On long workouts or endurance races, I also take SportLegs 1h before start.
 
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?

Anything closer to 1h I just take water with SaltSticks for electrolytes (diluted in my water hydration pack - approx. 1 capsule per 17 oz.). If it’s an endurance race (i.e. over 1h30m), I take 1 gel every 30min. (either VFuel, Honey Stingers or 2nd Surge). After the 3rd hour, I alternate between a gel and SFH’s Fuel Protein (I love the coconut fat – MCTs – in this). Of course, I keep electrolytes going with SaltStick (1 capsule every 30min.).
 
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?

Basically I rely on protein, antioxidants, joint and inflammation protection. My personal preference right after the workout or race has been SFH Recovery protein with frozen Açaí (acai berry is a powerful natural antioxidant, amino acids, and essential fatty acids and makes a hell of a good smoothie). Then I supplement with AstaFactor (astaxanthin green algae antioxidant), Tissue Rejuvenator and Mdrive Joint (for joint protection), and SFH’s SO3+D3 Omega-3 Oil (fish oil for inflammation protection among other benefits).
 
Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?

I do compete in different race formats and modalities but basically my fuel plan is about the same. To me is just a matter of time. If it’s a short race (i.e., under 1h30m) I rely on my glycogen storage. If it’s over 2h I start taking gels every half hour. And anything above 3h I start taking protein or BCAA’s along. Of course, to keep electrolytes proper balanced I take 1 Salt Stick every 30min.
 
Any other nutrition/hydration secrets you’d like to share?

Nope. Just put your heart into it, train hard, and get stronger and faster (count on Feed The Machine to help with the latter).

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