Q & A with Dave Scott
Dave Scott is the most recognized athlete and coach in the sport of triathlon. He is a six-time Ironman World Champion and the first inductee into the Ironman Hall of Fame.
Please send your questions to DaveScott@BodyHealth.com. Some will be selected for response in his MAP newsletter column.
Dave Scott Q and A
From Terry:
What advice do you have for triathletes in their 40's, food wise, to keep the middle age spread under control? Something to help metabolism speed up? Thanks
From Dave Scott:
If we could just eat the magic bullet and keep the “spread” under control, I'd be in a different business!
There are several “things” that you could weave into your daily routine that will help to maintain lean body mass and hold the fat increases at bay. Here's a check list that might give you a few reminders for a leaner you!
• Finish dinner by 7:30 pm
• Go for a walk (15-20 minutes) after dinner
• Reduce your intake of high fructose corn syrup (read labels), margarine, butter, hydrogenated oils, full fat salad dressing, full fat cheeses, shortening, lard, soft drinks, fruit drinks, desserts – you know the list! Oh yeah, limit your alcohol.
• Eat protein, carb and fat for breakfast. A bagel and orange juice won't do it. Whole grain bread with almond butter and OJ is better!
• Take in 20 – 25% of calories at each meal. Average US female takes in 45% of all calories after 5 pm.
• Drink a glass of water after every meal. Eat (60-150 calories) within 15 – 60 minutes after exercise (preferably fluid replacement drink with protein). This will decrease protein catabolism (breakdown) and increase fat oxidation (burn some fat).
• Pick nutrient dense foods.
Super Foods—Eat 2 to 3 Servings per day
Whole grain bread |
Tofu |
Salmon |
Tuna |
Halibut |
Chicken |
Broccoli |
Turkey |
Figs |
Plums |
Amaranth |
Quinoa |
Cous Cous |
Buckwheat |
Grass Fed Beef |
|
• Eat 1-2 handfuls of nuts (not roasted or salted) One to One ratio of almonds and walnuts, ½ ratio of pumpkin seeds, Brazil nuts, sunflower seeds, dried cranberries or cherries. (Eat this as a snack mid-morning and mid-afternoon)
• Strength Train three times per week. Include two to three major muscles, multi joint exercises that will rev up your system. I.E. squats, squat with overhead press, Fitball pike ups, and box jumps.
• Eat 6 -7 grams/kg of body weight in carbs if you are exercising 90 minutes or more per day – 4 -5 grams/kg if less than 90 minutes. I.E. 132 lbs divided by 2.2 = 60 kg. 60 kg x 6 = 360 carbohydrate grams x 4 calories/gram = 1440 carbohydrate calories.
• Eat only lean meats. Gravitate to higher foods in Omega 3's (grass fed beef, cold water fish such as tuna, salmon, halibut.)
• Drink fluid replacement drink during exercise if 60 minutes or longer. 100-200 calories per hour, or 3-7 ounces every 15 minutes.
• Limit your energy bar intake per day. (1/2 to 1.5 is fine! Excess of 2.5 hours of exercise – two per day may be included). Gravitate to whole foods.
• Don't go to bed feeling “full”.
• Eat a snack during the day, but only at set times. (2-3 times before or after a main meal I.E. after morning exercise have a mid-morning snack and mid-afternoon snack.) This should comprise 20-25% of total calories
• Maintain high quality protein and MAP.
Dave
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Video Q&A -
“I've tried a lot of products in my career and few deliver what  they promise. MAP delivers!
Within 24 hours of doing a hard workout, on MAP, my body recovers from what I have done and is ready for the next training day. This is invaluable for any athlete of any age.
MAP allows the body not only to heal, but to gain from each workout done. I feel it. I love it. I recommend it.” - Dave Scott
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