Transcript
HHello and welcome to episode three of the Beyond FEAR podcast. I’m Jen Coppock, and today we’re going to be looking at training for an Ironman while taking Mounjaro or Ozempic. It could actually be any sort of endurance ultra-challenge; it doesn’t have to be specifically a 140.6 miles triathlon. It can be anything related to cardiovascular endurance that lasts several hours.
What is Mounjaro?
Mounjaro is a peptide that binds receptors to cells in the pancreas and the digestive tract. Its purpose is to slow down digestion and level off your blood sugars to control insulin. It’s like a version of Ozempic but with a bit extra, supposed to have fewer side effects. One of the common issues with Mounjaro or Ozempic is the side effects, typically GI issues such as nausea, constipation, or diarrhea. Fatigue tends to be a common one, which I’ll cover shortly.
This podcast is going to be pretty much my experience with Mounjaro. This year, I started taking it just over a month before I did a 70.3 triathlon. After a two-month gap, I did the full iron distance at Outlaw in Nottingham. Big shoutout to Outlaw; if you’re in the UK and thinking of doing a full-distance Ironman, I highly recommend it. It’s a fantastic atmosphere, a lot cheaper than other brands, and relatively flat.
My Personal Journey
I started taking Mounjaro about four to five weeks before my half-distance triathlon. I haven’t counted a single calorie and lost two stone in two months without going on a strict diet. The biggest change was using smaller plates to help with portion control.
The biggest challenge with Mounjaro and endurance training is fueling. For long-distance events, proper fueling is crucial to avoid a decrease in energy levels, muscle weakness, cognitive impairment, digestive issues, and recovery delays. When I did the 70.3, I didn’t fuel correctly. I kept forgetting to eat and forced myself to eat small portions. I lost weight but didn’t perform as well as I had hoped.
For the full-distance triathlon, I carb-loaded this time. Due to high levels of blue-green algae, the swim was canceled, and we did a 5K run instead. My fueling plan included malt loaf and flapjacks. However, I experienced GI issues, likely from overeating in the first hour. I ended up walking the marathon, which was fine, and I felt much better afterward compared to the 70.3.
Practical Tips
- Adjusting Your Dose: Stay on a low dose and make it last. Avoid overwhelming your body with side effects.
- Listen to Your Body: Learn how to fuel and train based on your body’s response to Mounjaro.
- Timing Your Meals: Train first thing in the morning before eating and ensure a solid hydration plan.
- Hydration: Make sure you hydrate effectively before, during, and after the race to avoid dehydration and its effects.
- Practice Your Nutrition: What works one week might not work the next, so keep adjusting and practicing.
Signs of Dehydration
- Thirst
- Dark mouth, lips, or urine
- Inability to urinate
- Fatigue, dizziness, muscle cramps
- Nausea, rapid heart rate, confusion, decreased sweat production
Conclusion
Taking Mounjaro during the offseason might be best to lose weight and then go on a maintenance dose during race season. It’s crucial to listen to your body, adjust your nutrition and hydration strategies, and avoid taking larger doses near race days. Performance might decrease, but the overall benefits, including weight loss and improved health, can be worth it.
Nerd Alert: Study on GLP-1 Receptor Agonists
A 2019 study titled “Glucagon-Like Peptide-1: A Focus on Neurodegenerative Diseases” explored the link between metabolic diseases like diabetes and neurodegenerative diseases like Alzheimer’s and Parkinson’s. It found that GLP-1 receptor agonists help balance energy, improve mitochondrial function, and reduce oxidative stress and inflammation, which can benefit athletes.
Final Thoughts
Adjust your training around your injections, ensure proper hydration, and practice your nutrition strategies. If you’re taking Mounjaro during race season, be prepared for some performance changes but know that the benefits might outweigh the downsides.
If you’d like to be featured on this podcast, have something useful to share about sports, coaching, nutrition, hydration, Mounjaro, Ozempic, or anything related, I’d love to hear from you. The next podcast will focus on the importance of protein while taking Mounjaro. Feel free to put your questions in the comments, and I will respond to them in the next episode.
Thank you very much for listening or watching, and crack on!
NERD ALERT Study Information; https://pubmed.ncbi.nlm.nih.gov/31680842/
Grieco M, Giorgi A, Gentile MC, d’Erme M, Morano S, Maras B, Filardi T. Glucagon-Like Peptide-1: A Focus on Neurodegenerative Diseases. Front Neurosci. 2019 Oct 18;13:1112. doi: 10.3389/fnins.2019.01112. PMID: 31680842; PMCID: PMC6813233..
