Could breakfast for dinner sort out your Ironman Nutrition GI issues?
Ironman Nutrition - Could breakfast for dinner sort out your GI issues?

Could breakfast for dinner sort out your Ironman Nutrition GI issues?

Could breakfast for dinner sort out your Ironman Nutrition GI issues?

We catch up with Ben Fuqua today on The Kona Edge and chat about his Ironman nutrition plan.

Ben shares his interesting and different Ironman nutrition strategy with us and it may just help some of us having GI issues.

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Go longer with SFuels.

Train your body to use fat for fuel.  SFules helps you go longer & avoid the dreaded spike or bonk

They contain no sugars, honey, syrups, sugar alcohols, wheat, oats or cheap protein, which helps avoid gut and GI distress.

If you’re in the United States and you’d like to try SFuels out, simply click on button below and they’ll send you a FREE box.  (They’ll even cover the shipping)

SFuels was recently launched in the ultra running space and the response has been phenomenal! See for yourself what the buzz is all about about.

Don’t delay, the free sample boxes of SFuels are limited.

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Transcription:

BRAD BROWN: It’s back to Dallas Texas we go now. Ben Fuqua joins us.

Ben you mentioned to me in our first chat that one of the big improvements that you made was doubling down on your nutrition and really dialling it in. Not being really pedantic about it but just being a lot better about it. Tell me a little bit about it.

No special diet for Ironman nutrition

BEN FUQUA: I think just with my everyday food consumption, I never diet. And I never get on a specific diet or low carb or high fat or anything like that. Just try to have a really well balanced diet. Try to eat a lot of vegetables; I try to eat a lot of fruit, a lot of water. A lot of clean protein. Eggs, chicken.

Not a lot of sauces and salt and not a lot of plastic packaging as far as what I’m buying at the store. But then I also try to have that fun, eat whatever I want on the weekends with my friends and balance that out. I think with the food that I’m eating I try to be balanced and I try to be smart and not take it too seriously, but also keep it in that realm of being pretty healthy.

Your Ironman nutrition is not rocket science, just common sense

BRAD BROWN: Yes the truth of the matter is it’s not rocket science to eat well. The way I approach it and by the sounds of it you’re pretty similar. If it comes in plastic or if it comes in a box, generally it’s probably not as good as it would be if it grew or came out of the ground or something like that. It’s common sense but a lot of people, that’s probably one of the things lacking in the world today is common sense, unfortunately.

BEN FUQUA: Right I agree.

BRAD BROWN: Ben as far as race day nutrition goes, how do you approach your nutrition from a racing perspective? Obviously you do the work in training to make sure you’ve got what works for you.

Switching meals can flip the switch in your Ironman nutrition

BEN FUQUA: Yes I think interestingly enough, I have the same meal that I eat before races and it’s different. I eat breakfast for dinner the night before. I have pancakes and bacon and eggs and I have found that works for me really well because I love breakfasts.

I love all of those items and it always looks good, it tastes good and I always want to eat it. I’ve run into trouble in the past. You try to do the pasta thing or whatever and I just couldn’t get it down, because I wasn’t really excited to eat it. And so I tried doing breakfast for dinner on a friends recommendation and had a great race the next day and it’s been that way ever since.

It’s also really high in calories and kind of tops off the tank the night before. But then as far as morning of, I have that same concept. I try to eat something that is always good, and I eat two big Blueberry muffins. Then just try to drink water and electrolytes.

Liquid calories for Ironman nutrition gets you through race day

But during races I go straight liquid calories and that has worked really well for me.

BRAD BROWN: The whole way through?

BEN FUQUA: The whole way through. I do all liquid calories.

BRAD BROWN: That’s interesting. From a gut perspective, any sort of issues GI wise or not really?

BEN FUQUA: No, kind of the opposite. Before I did the all liquid calories during racing I did have a lot of gas and a lot of cramping. I was doing bars and waffles and gels and gummies and a lot of different products that a lot of other people use and don’t have problems.

GI issues in your Ironman nutrition will distract you racing

But I was having issues that were distracting and it was taking away from me racing. And then I kind of had that same experience where on a friends recommendation I went all liquid calories in one race and just had zero issues.

It was kind of the thing that I realised after the race; hey I didn’t have any issues today because I didn’t even think about it. So ever since then I’ve been all liquid calories before, during and it’s been great.

BRAD BROWN: From a product perspective, what do you use?

BEN FUQUA: I’m on Team Every Man Jack and we’re sponsored by GU so I use a lot of their products. I also use some First Endurance products as far as their mixes, and I use both of those things in training and in racing. And I use the same stuff when I train as when I race and it’s been good on my stomach. It doesn’t tear me up after the race and it’s been really great.

BRAD BROWN: From recovery nutrition perspective, is there anything particular you do after training or after races?

Find the mix in your Ironman nutrition recovery shake

BEN FUQUA: Yes. After every single training session I do, whether it’s weights or swimming, biking or running, I always make myself like a protein shake. You get the mixture of the protein powder but I always put like a banana and some almonds and some coconut water in.

Just trying to get a well-balanced recovery shake. And like I say I do that whether it’s a 30 minute workout or a 5 hour workout just to try to get some protein in my body right away for recovery. But then as far as recovery and diet besides that, it’s just that well rounded diet. I don’t try to eat more protein or whatever. I just try to eat those good clean healthy foods as much as possible.

BRAD BROWN: And what’s your sort of craving after an Ironman? What’s the go to after a really tough race?

Whataburger for the treat after a really tough race

BEN FUQUA: Man, I’ll tell you this. I did Ironman Buffalo Springs 70.3 a couple of weeks ago and I drove straight to Whataburger which is like a big burger place here in Texas, and I got a huge bacon cheese burger, fries and a milkshake.

So usually it’s some kind of burger and fries and ice cream or a milkshake. Or a cold beer or something like that. I usually wait a couple of hours because I’m usually a little torn up after a race, but a couple of hours later I’m ripped and ready to eat something greasy and delicious.

BRAD BROWN: Gotta have some bacon in it. Bacon for the win.

BEN FUQUA: Bacon for the win every time.

BRAD BROWN: Ben it’s been awesome catching up. Thanks for your time here on The Kona Edge. Much appreciated.

BEN FUQUA: Thank you for having me.

 

About Us

Brad Brown is a 40 something age grouper that dreams of one day qualifying for and racing on the big island (He may have to outlive everyone in his age group though).

Morbidly obese in 2009, Brad clocked in at 165kgs (363lbs) at his heaviest.

He's subsequently lost a third of his body weight on the way to a half Ironman pb of 5:06 and a full Ironman pb of 12:21.

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