The Athlete's Compass Athletica

In this informative episode of the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, alongside guest Marjaana Rakai, delve into the intricacies of nutrition for early morning workouts. They discuss whether it's necessary to fuel before high-intensity training sessions, particularly when they occur first thing in the morning. Dr. Laursen emphasizes the importance of understanding personal dietary habits and encourages experimenting with nutrition to discover what enhances individual performance. They tackle listener questions, dissect common misconceptions about caloric intake, and advise on optimal post-workout nourishment, focusing on whole foods and proper protein intake, and they discuss nutritional strategies for vegan and vegetarian athletes.
Key Takeaways:
For short, early morning workouts, pre-fueling may not be necessary as the body has sufficient stores from dinner the night before.Eating natural, whole foods is recommended over processed sports nutrition products for both pre- and post-workout meals.It's important to experiment with nutrition individually to observe its impact on performance.Post-exercise fueling with whole foods is crucial for recovery, and athletes should not neglect the intake of protein.Nutritional needs can vary widely on rest days versus training days, and hunger cues should guide eating decisions.Calorie counting can be flawed; instead, focusing on the quality of food and its nutrient content is more beneficial.Vegan and vegetarian athletes may face challenges in meeting protein and nutrient requirements and may need supplements.
A high-carbohydrate diet lowers the rate of adipose tissue mitochondrial respiration - PubMedPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai engage with Dr. Paul Laursen, the multifaceted founder of Athletica, co-host of the HIIT Science podcast, and author. They explore his life story, delving into his past as a triathlete, his academic research, and the eventual creation of AI coaching platform Athletica. Through a candid and personal discussion, they touch on the intersections of endurance training, entrepreneurial spirit, and the role of technology in sports science, highlighting Dr. Laursen's personal and professional milestones, his approach to coaching, and his vision for Athletica's future.
Key Episode Takeaways:Dr. Paul Laursen's transition from an athlete to an entrepreneur and academic.The importance of endurance, resilience, and the influence of his family on his career.The creation and growth of Athletica and its impact on athletes and coaches.Insights into balancing professional commitments with personal well-being.The evolution of sports science and the integration of AI into athlete coaching.Future aspirations for Athletica and the advancement of personalized training.
HIIT Science Book - Application of High-Intensity Interval TrainingDr. Paul Laursen publications on ResearchGateA Systems Model of the Effects of Training on Physical Performance | IEEE Journals & Magazine | IEEE XplorePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In the second installment of The Athletes Compass focusing on nutrition, Paul Laursen and Marjaana Rakai guide Paul Warloski through the nuances of adopting a low carb, high fat (LCHF) diet. They delve into Professor Tim Noakes' Real Meal Revolution, which categorizes foods into green, yellow, and red lists for easier dietary choices. The hosts stress the significance of fat adaptation, a process where the body becomes efficient at using stored fat for energy, thereby reducing its dependence on carbohydrates. This dietary strategy is discussed as a means to enhance athletic performance, facilitate weight loss, and improve overall health. Additionally, the episode provides practical advice for transitioning to a low carb diet, such as incorporating fasted training sessions and gradually decreasing carbohydrate intake.
Key Episode TakeawaysFat Adaptation: Transitioning to a fat-adapted state can improve endurance performance by leveraging stored fat for energy.Real Meal Revolution: This resource provides a framework for a low carb, high fat diet, categorizing foods into green (consume often), yellow (consume moderately), and red (consume sparingly) lists.Gluconeogenesis: The body's ability to produce glucose from non-carbohydrate sources, ensuring energy supply even on a low carb diet.Nutrient Density: A well-formulated low carb diet can provide superior micronutrient profiles compared to high carb diets.Experimentation: Athletes should experiment with their diet and training to find what works best for their individual needs, including trying fasted workouts and monitoring performance without carbs.Gradual Transition: Moving to a low carb diet should be done gradually to allow the body to adapt and to identify personal tolerance levels.Listening to Your Body: It's crucial to eat when hungry and choose nutrient-dense foods to avoid low energy availability and ensure proper recovery.
Oral carbohydrate rinse: placebo or beneficial? - PubMedRelative Energy Deficiency in Sport (RED-S): Scientific, Clinical, and Practical Implications for the Female Athlete - PMCOverfat Pandemic - Dr. Phil MaffetoneTim Noakes, The Real Meal Revolution

In this episode of the Athletes Compass podcast, hosts Paul Warloski and Paul Laursen, along with guest Marjaana Rakai, delve into the controversial yet increasingly popular topic of low carb, high fat (LCHF) diets for endurance athletes. They discuss the principles behind LCHF, its intended effects on performance and health, and the challenges athletes face in adapting to this dietary approach. The episode aims to shed light on the benefits and misconceptions surrounding LCHF diets, providing listeners with insights into how they can optimize their nutrition for endurance sports.
Key Episode Takeaways:
LCHF diets focus on reducing carbohydrate intake and increasing fat consumption to improve athletic performance and overall health.Fat adaptation allows athletes to efficiently utilize fat as a fuel source, extending their endurance and reducing reliance on carbohydrates.The debate surrounding LCHF diets stems from evolving scientific understanding and individual differences in response to dietary changes.Implementing an LCHF diet requires careful planning and adaptation, with a focus on consuming whole, unprocessed foods.Athletes should listen to their bodies and experiment to find the nutritional approach that works best for their individual needs and goals.

In this episode of The Athlete's Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai delve into the topic of aging athletes, exploring the physiological changes that occur with age, the impact on athletic performance, and strategies to maintain fitness and health. They discuss the importance of consistent training, nutrition, and strength training for older athletes, and share personal experiences and stories of inspiration.
Key Takeaways:
Physiological Changes with Age: Aging athletes experience changes in their body's physiology, such as glycation, increased free radicals, and shortened telomeres, leading to a decline in performance.Importance of Consistency: Consistent training and good nutrition are crucial for maintaining athletic performance as one ages.Strength Training: Lifting heavy weights and incorporating balance work are essential for recruiting large fast-twitch muscle fibers and developing bone and muscle mass.Mental Health: Accepting the aging process and being kind to oneself is important for mental well-being.Nutritional Adjustments: Focusing on protein intake and managing blood glucose levels through fasting or choosing complex carbohydrates can help mitigate the effects of aging.Never Too Late: It's never too late to start training, and older athletes can still achieve great things with dedication and consistency.
Alan Couzens | Exercise Physiologist & Ironman CoachPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete's Compass, hosts Paul Warloski and Marjaana Rakai, along with special guest Dr. Paul Laursen, delve into the concept of Rate of Perceived Exertion (RPE) and its critical role in training for endurance athletes. They discuss the evolution of RPE from a simple subjective measure to a sophisticated tool used in conjunction with data from heart rate monitors, power meters, and Athletica's innovative workout reserve feature. The conversation highlights the importance of developing a keen sense of 'feel' for one's own exertion levels and how this can lead to more effective and sustainable training practices.
Key Takeaways:RPE as a Fundamental Training Tool: Understanding and using RPE effectively can help athletes monitor their training load and adjust their efforts according to their body's signals.Data Integration: Combining RPE with objective data from heart rate, power, and workout reserve provides a comprehensive view of training intensity and its impact on the body.Developing 'Feel': Cultivating an awareness of one's own exertion levels is crucial for long-term progress and avoiding overtraining.Workout Reserve: Athletica's workout reserve feature offers real-time insights into how much energy an athlete has left in the tank, allowing for smarter training decisions.The Role of HRV: Heart rate variability (HRV) can be used alongside RPE to assess the body's response to training and overall recovery status.
25 Years of Session Rating of Perceived Exertion: Historical Perspective and Development - PubMedBorg Rating Of Perceived ExertionPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.