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Nutrition Plan - Multisport - Cynthia Morales

Author:FTM
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Cynthia Morales

Cynthia Morales is a dynamic athlete, picking up different sports as she gets inspired to set goals for her next adventure. Her main sports include mountain biking, paddleboarding and triathlons. She loves playing with nutrition strategy, and is currently on a plan focused on fat adaptation for fuel. 

Do you follow a specific diet (ex: vegetarian, Paleolithic etc…). If so, describe it and explain how is benefitting you:
My nutrition plan is centered on maintaining metabolic efficiency, or relying on fat as fuel during training and racing.  This means my meals, including snacks, include fats, proteins and carbohydrates.  The carbohydrates, however, are restricted to fruits and vegetables.  I strategically incorporate quality carbohydrates such as quinoa, brown rice, whole grains and sweet potato before intense workouts or races.  I avoid processed foods and sugar as much as possible.

Prior to this nutrition plan, I suffered from high stress, constant fatigue, and gut issues. Since I changed my nutritional intake, I manage stress better, sleep better and rarely “bonk” during training. This plan keeps me lean, full of energy and improved my recovery time significantly.

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc…?
Yes. Every day, I take essential fatty acids, a multivitamin and a supplement that helps balance cortisol levels. During taper weeks, or when I am feeling run down, I also take supplements designed to boost my immune system. I also take a supplement with melatonin and other amino acids that improve sleep quality (non-habit forming sleep aid).

What’s your pre-workout/competition nutrition and hydration plan?
The night before a long endurance workout or a race, I have steak with a salad or steamed vegetables and a quality carb like sweet potato, quinoa or brown rice. In the morning, I try to have a solid breakfast (when traveling it’s hard) of scrambled eggs with cheese and veggies, bacon and an almond milk cappuccino. I will also add a slice of Ezekiel (sprouted grain) toast with almond butter and honey.
For shorter intensity workouts (less than 90 minutes), I will have a slice of Ezekiel toast with almond butter and honey and a hard boiled egg.I train in hot and humid conditions so I am mindful about hydrating the day before and ensuring I have salt on my meals.

What’s your during workout/competition nutrition and hydration plan?
Because of my daily nutrition plan and hearty breakfast, I do not need to consume that much during my workouts. I rely on VESPA nutritional supplements, fruit and nut bars, sugar free electrolyte drink and SaltStick caps.

I use both VESPA CV-25 and VESPA Junior during my workout. These products are designed to trigger and optimize fat metabolism. The body still needs some carbs, and I use fruit and nut bars (like Lara bars). My gut cannot tolerate many commonly used gels or electrolyte drink mixes that contain sugars. I found an electrolyte mix that has zero sugar and it works great for me! During the summer months in Miami, I will add the contents of a SaltStick cap into my water bottles. I also take an herbal supplement designed to maintain cortisol and energy levels. I find that it helps keep me mentally alert.

What’s your post-workout/competition nutrition and hydration plan?
Post-workout, I try to ingest water and some combination of carbs and protein as soon as possible. If I can plan ahead, I will have a Chocolate UCAN drink waiting for me in a cooler, along with a piece of fruit like an apple or pear.

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan that’s different for each event?
I do compete in different types of events. I am finding that my nutrition plan for triathlons and marathons is working well for cycling.The dosing for fuel and hydration is slightly different. I find that I need to hydrate more when I’m on my long rides. For shorter workouts and races, I can rely entirely on VESPA for fueling.

Any other nutrition/hydration secrets you'd like to share:
Maintaining a good nutrition plan can feel overwhelming at first, particularly when you have a busy life. I have found the key to maintaining a good plan is PLANNING AHEAD. I often have to take my training gear with me to the office to squeeze in my training during the week.Making lists keeps me organized, and I’m sure to add my nutrition on my list alongside my gear such shoes, socks and helmet! I have a little cooler which I fill with ice packs and keep my post-workout nutrition. I pre-cut vegetables and lay things out the night before so I can get through my routine half-asleep.

For hydration, I found that ingesting a SaltStick cap directly bothers my tummy. So I’ve learned to break open the gel capsule and dump the contents into my electrolyte bottle so that I’m not taking the full dose at one.

I’ve learned a lot through major failures and I’m always happy to share what I have learned. Not everything that works for me will work for others, but I’m happy to have others learn from my mistakes and save them the trouble!

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