"You have to find what works for you." and
"Nutrition is trial and error." No. No. It doesn't have to be. I can dial a person's nutrition in with less than 60 seconds of conversation if they'll answer some specific questions, with few words.
The "trial and error" idea is no different than a car owner telling a professional mechanic that the mechanics is going to need to find what works on their personal car. No. No they don't. The mechanic knows wrenches work. Wrenches work because virtually every car company on the planet has agreed that they should generally use hex shaped hardware.
The same is true for our bodies. They largely prefer hex shaped hardware and there's only a few to choose from.
In fact, a glance out of the corner of their eye, is going to immediately narrow down the wrenches to less than 5 probably choices they're going to use without even seeing the hex-shaped bolt or nut they're going to have to adjust.
The rest of the variability in tool choice comes down preferences like thickness, length, material, brand, and other non-critical user-experience related features, etc. They're still metal 6-sided nuts and bolts.
(yes, there are 500 ways this analogy breaks down if taken further or differently. Nonetheless, it illustrates the point that we can substantially narrow down our "trial and error" process to that of choosing between preferences, rather than guesswork about what is going to "work")
I digress. Your trial and error process should take days or weeks, not years.
"Nothing new on race day." False. It's very often advantageous to increase sodium (+10-30%) and fluid (+5-20%), and even carbs, (+5-10%) per hour, on race day. It's virtually always advantageous to increase caffeine by 20-40% on race day.
Dr. Alex Harrison | Founder & CEO | Sport Physiology & Performance PhD
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