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Nutrition Plan - Ultra Running / Bodybuilding - David Wolf

Author:FTM
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David Wolf posing with a Feed The Machine shirtUltra runner, personal trainer, and bodybuilder - David Wolf - is unique in the world of ultra distance endurance sports. He's muscular. Many people believe that to be an ultra distance athlete, you need to be slim. Well, David debunks this myth as a successful ultra runner. Not only does he run a lot of miles every week, but he also maintains a significant muscular build. He explains his scientific and attentive approach to nutrition in this Q&A. FYI, David weighs 180 lbs (5' 8") and his fat % varies between 5-7%.

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?
No, fortunately, I have no health conditions or allergies.

Do you follow a specific diet (ex: vegetarian, paleolithic etc…). If so, describe it and explain how is it benefitting you?
I do not follow a specific diet but rather follow the principle of balance to ensure I get a lot of variety. I try to eat 40% carbohydrates, 40% protein, and 20% fats. This typically includes vegetables, fruits, grains, nuts, and lean meats.

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids,amino acids etc…?
I'm a big believer in the power of supplementation for athletes in addition to proper nutrition. What athletes put their bodies through require supplementation to recover faster and build a stronger body. For this reason, here is what I take daily:

  • FTM's SportMulti - it's pack full of all the essential vitamins and minerals that athletes need more of than sedentary people
  • CARBOPRO's Recovery Amino Power - complete essential amino acid supplementation
  • SFH's Pure Whey - a complete protein source from grass feed cows that are fed no antibiotics. I use it to increase my protein intake.
  • SFH's Super Omega 3 - Omega 3 Fatty Acids pack full of DHA and EPA from fish sources like sardines and anchovies.
  • First Endurance's OptygenHP - contains adaptogens like rhodiola that help the body adapt to the stress of training (and other stresses in your life) by regulating your cortisol levels and improving your oxygen use.
  • Mera Pharmaceutical's AstaFactor - it contains astaxanthin which is one of the most powerful dietary antioxidant (it's what gives salmon it's deep pink color).

 

What’s your pre-workout/competition nutrition and hydration plan?
Two hours before a workout, I have a bowl of Cream of Rice with almond butter and one serving of CarboPro or Vitargo.

Then, 30-45 minutes before I have:

  • 3 capsules of PreRace - helps stimulate nitric oxide to boost cardiac output
  • 4 capsules of Vantage VO2 Max - helps increase my endurance and buffer my lactate
  • 2 capsules of Thermolyte Metasalts - tops off my electrolytes pre-workout
  • 3 capsules of Recovery Amino Power - tops off my amino acid stores
  • 2 capsules of Motivator - increase my focus and alertness
  • 16 oz of water that I start drinking 1 hour before a workout/competition

And, 15 minutes before, I take 1 serving of DBM's Sub 8 prior to competition or a long workout to provide additional alertness and aerobic endurance.

What’s your during workout/competition nutrition and hydration plan?
Every hour I take:

  • Combine Vitargo with Hydra C5 in 1 bottle for a total of 480 calories. Most athletes will use one or the other but I find that the combination works best for me as it uses more metabolic pathways to absorb carlories more quickly. 480 calories/hr is high for most athletes but for me, with significant muscular mass, I have find that it's the ideal intake to minimize fatigue and mitigate muscle catabolism.
  • 1 VFuel gel
  • 1 capsule of PreRace as I find it helps mitigate fatigue
  • 2 capsules of Vantage VO2 Max to keep up my endurance and buffer lactate
  • 2-4 Thermolyte Metasalts to ensure I replace my electrolytes
  • 3 capsules of Recovery Amino Power to ensure I replenish my amino acids in my blood
  • 22 oz bottle of pure H20

And, about halfway through my competition or workout (longer than 3 hours), I take 2 more Motivator capsules.

What’s your post-workout/competition nutrition and hydration plan?
Immediately after a workout or competition, I take:

Then, about 2 hours later I try to eat a complete and balanced meal. I will also often add SFH's Recovery Whey prior to bed. It's loaded with quality whey for muscle rebuilding but also has additional nutrient such as joint support, antioxidants, and anti-inflammatories.

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?
My training runs range from two-five hours. I always use the same protocol for training as I do racing. I run four times per week for usually 70 miles total unless tapering. My bodybuilding sessions involve weight training, core strengthening and yoga-based stretching. An average bodybuidling workout is three hours and I do it three times per week. I don't add any specific bodybuilding supplements. I only use the ones described above as they provide me with everything I need to keep my muscles healthy.

Any other nutrition/hydration secrets you’d like to share?
I think I've shared everything. I don't have any secrets I'm not willing to share. One thing I try to focus on, in addition to proper nutrition, is getting enough sleep. Sleep is the ultimate recovery tool. I aim for 7-8 hours/day and more before races.

 

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