What We Can Learn FROM Kilian Jornet's Nutrition? Pt.2: VITAMIN D.
What We Can Learn through Kilian Jornet's Nutrition? Pt. 2: VITAMIN D.
In this series of posts, I'm exploring @Kilianj 's nutrition, using the data and info that Kilian has kindly released to assess what we can learn to support ultra-endurance performance. I'll provide an overview and recommendations. So, let's take a look...
In this post, I'll discuss Vitamin D supplementation, but as a quick reminder, here are some of the food and supplements Kilian reported in his blog (check my bio for a link to this).
Supplements:
💊 Vitamin D
💊Omega 3 and 6
💊Probiotics
Race Nutrition:
🏃♂️ Maurten gels and sports drinks
🏃♂️ Maurten Solid Bar
🏃♂️ Rice, Avocado, Potatoes, Burrito
🏃♂️ Banana and nuts
🏃♂️ Beetroot juice
Day-to-day and pre-race:
🥕 Vegetarian diet with a base of carbs in potatoes, rice, pasta, quinoa, bread, veggies, legumes, nuts, avocado, cheese, egg
Vitamin D is synthesized in the skin through exposure to the sun, minimal amounts are available through dietary sources, such as oily fish, red meat, eggs, and fortified foods. Between October and March, particularly in Northern Europe and America, UV radiation is not adequate to synthesize vitamin D, leading to possible deficiencies.
Vitamin D regulates calcium in the body and impacts muscular, immune, and cardiovascular functions. Vitamin D is needed to protect bone and muscle health. When Vitamin D is supplemented with calcium, reduced risk of stress fractures occurs. In a 2008 study with female navy recruits, 800 IU of Vitamin D was supplemented, along with 2,00 mg of calcium. This reduced the risk of stress fracture by 20%.
Other literature on Vitamin D has emerged that explores its anti-oxidant and neurosteroid actions, and wide range of immune functions that cover everything from dementia prevention in the elderly, reproductive function in women, and, importantly for athletes, reductions in upper respiratory tract infections
The IOC consensus statement (2018) on dietary supplements recommends Vitamin D supplementation for athletes at between 800 and 1000 - 2000 IU/d.
My advice: Supplement with 1500 IU/d per day from October to March.
