Transcript Sports Nutrition - High Peaks Elite Distance Camp

Sports Nutrition
The Best Way to Fuel Your Training
How Does Nutrition
Affect My
Performance?
Over 50 Nutrients
on a daily basis
Stay healthy,
decrease down time,
balance diet
Long-term affects,
year long
Macronutrients
Carbohydrates
Fruits, veggies, whole grains
Fats
Vegetable oils, nuts, salmon
Proteins
Chicken, Greek yogurt, eggs
Carbohydrates
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60-70% of total calories for endurance athletes
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Why do we need carbs?
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Upper end for extreme endurance athletes (ultra-marathoners)
Main source of fuel
Usable by body for energy
Tissues/cells can use glucose for energy
Needed for the CNS, kidneys, brain, muscles to work properly
Stored in muscles and liver and later used for energy
Intestinal health and easte elimination
Our primary fuel source during exercise!
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Greater the intensity, greater the reliance on carbohydrates
Takes less time to convert to ATP when you need it in a hurry
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Spares proteins during exercise
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Depletion of carbohydrates = “hitting the wall”
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Fiber: cannot be digested
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Why do we need it? Keeps food moving through the gut
Taken out of a lot of processed foods
Common Issues with Carbs
 Lactose Intolerance
 Don’t produce the enzyme that breaks down lactose
 Instead, bacteria breaks it down and ferments it (causes
stomach cramps, bloating, nausea, etc.)
 Sources of lactose to avoid: milk, cheese, processed foods,
baked goods, salad dressing, candy
 Gluten Intolerance (Celiac Disease)
 Autoimmune disease where the lining of the stomach is
damaged from eating gluten
 Similar symptoms to lactose intolerance
 Sources of gluten to avoid: bread, pasta, lunch meats, soup,
chocolate
Fats
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20-25% of total calories
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Why do we need Fats?
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Normal growth and development
Energy (most concentrated source of energy)
Absorbing certain vitamins (A, D, E, K, Carotenoids
Providing cushioning for the organs
Maintaining cell membranes
Providing taste, consistency, and stability to foods
Saturated, Unsaturated, and Trans fats
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Saturated fats come from animals, and are solid at room temperature: butter, meats, pastries
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Unsaturated fats come from plants, and are liquid at room temperature: oils, nuts, avocados
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Lower good cholesterol (HDL), raise bad cholesterol (LDL)
Majority of your fat intake should be unsaturated (80% or more)
Lower bad cholesterol (LDL), raise good cholesterol (HDL)
Trans fats are commercially altered for a longer shelf life
Proteins
 1.2-1.8g of protein per kg body weight (for athletes)
 Why we need Proteins?
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Immune Function
Growth
Making essential hormones and enzymes
Energy when carbs are not available
Preserving lean muscle mass
 Complete (animals) vs. Incomplete (plants) protein
 Complete proteins give you the complete range of the 19
essential amino acids you need while incomplete proteins give
you an incomplete range…
 Vegetarians/vegans need to consume a variety of plants to
avoid a deficiency
Newest
Dietary
Guidelines
•At least 2 cups of fruit
•2.5-3 cups of vegetables
•Whole foods given
preference over processed
•Lean protein sources
•Less than 2,300mg of sodium
per day
What about athletes???
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Energy requirements depend on
training volume!
Carbohydrate intake increased
during intense training
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Need to replenish glycogen in
muscles (takes about 20 hrs)
Hypothetically impossible to
over train… as long as you match
the caloric demand of activities
 Examples of increased intake
 Tour de France: 6500 kcal
 Ultra races: 8600-13770 kcal
How much energy am I
expending?
 Total Daily Energy Expenditure comes from 3 places:
 Our Resting Metabolic Rate, or the energy we need to
maintain vital body functions (60-75%)
 Thermogenic Effect, or the energy required to digest the
food we eat (10%)
 Physical activity and recovery (15-30%)
 Depending on type of activity: weight bearing vs. nonweight bearing (more weight = more calories burned)
 Largest variable: depends on how intense your training is
 World class athletes can almost double their TDEE with 3-4
hours of hard training
Resting Metabolic Rate
 Can be calculated with
different formulas
 RMR is directly related to
percent of lean body mass
 Men have faster
metabolisms than women
 As you age, your
metabolism slows down
because you lose lean body
mass
 Exercise increases RMR
 A combination of
endurance training and
resistance training gives
greatest increase
How many calories do I
need??
 To estimate how many calories you need to intake, use
the following equation:
 Males: 66.473 + (13.751 x weight in kg) + (5.0033 x height in
cm) – (6.755 x age in years)
 Females: 655.0955+ (9.463 x weight in kg) + (1.8496 x height
in cm) – (4.6756 x age)
 The number you get is your RMR, and it doesn’t account
for any physical activity you are doing.
 Multiply by a constant to get your total daily energy
expenditure:
 1.725 for exercise 6-7 days per week
 1.9 for exercise or sports 2 times per day 6-7 days per week
TDEE Example
 Example: Kyle Dacey
 Height: 5’09” (175.3 cm)
 Weight: 154 lbs (68.04kg)
 Age: 25 years old
 RMR = 66.473 + (13.751 X 68.04) + (5.0033 X 175.3) – (6.755 X 25)
 RMR = 66.473 + 935.62 + 877.08 – 168.88
 RMR = 1,710.29
 TDEE = 1.710.29 X 1.725 = 2950.25 to maintain weight
 To gain one pound per week, add 250 calories per day (3,200.25 cal)
 To lose one pound per week, subtract 250 calories per day (2,700.25
cal)
 Trying to lose/gain more than 2 lbs per week will result in slowing of
metabolism or gain of excess body fat rather than muscle mass
Vitamins
 Organic compounds necessary in small amounts
that we cannot make ourselves
 Used to make ATP (energy!) – we feel tired if we are
lacking vitamins
 More is not better – no extra benefit!
 Fat soluble vitamins like A, D, E, and K are stored in
the liver and an excess amount can cause liver
damage
 Excess of water soluble vitamins like C and B exit the
body in urine
Minerals
(and what a deficiency could cause)
 Calcium: responsible for bone development
 Stress fracture
 Iron: involved in oxygen transport from the lungs to
the rest of the body for cells to use
 Anemia
 Sodium and other electrolytes: responsible for nerve
impulses, muscle contractions, etc.
 Hyponatremia, muscle cramps
Pre-Race Food Guidelines
 Know what foods you can
handle eating the day of
 Do not try something new
the day of!
 Avoid milk products if they
upset your stomach (hard to
digest)
 Eat your last meal 3 hours
before the race
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Prevents rebound
hypoglycemia
 Include fluids with your
meals
 The energy you will use
from glycogen is stored in
your muscles 24-48 hrs
before competition
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That’s why you should “carb
load” 2 nights before, not the
night before
 Day of competition:
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High carbohydrate
Low fat and fiber
Avoid fructose (fruits)
Refueling
 Eat a snack within 30 minutes of finishing and a meal
within an hour if possible for best recovery
 4:1 carbohydrate to protein ratio is optimal (low in fat)
 You need to replenish your depleted muscle glycogen
stores, and repair and rebuild muscle
 Chocolate milk is one of the best recovery drinks!
 Keep healthy snacks on hand for the way home from
meets and practice to refuel
 Granola bars, dry cereal, dried fruit, nuts
Water
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We need water to satisfy metabolic needs
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Regulate body temperature
Transport oxygen to cells
Protects joints and organs
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Your body is 60-70% water
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Dehydration causes blood volume (SV) to drop, so your heart rate has to
increase to maintain the same cardiac output (amount of blood pumped
by the heart).
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Q = HR x SV
You have to work harder to run the same pace (than if you were properly
hydrated)
.54 - .6 fl oz/lb
How to Hydrate
 Drink cold water to
improve endurance in the
heat
 Drink small amounts of
water at regular intervals to
absorb fluid more
efficiently
 Drink 8-16 ounces one to
two hours before a run
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http://health.clevelandclinic.org/wpcontent/uploads/2013/10/13-HHB-1407-The-Color-of-PeeInfographic_FNL-finalnm.pdf
 You can tell if you’re
hydrated properly by the
color of urine: should be
clear to pale yellow
 Rule of thumb: If you’re
thirsty, you’re dehydrated
Preparing for
race day with
hydration
Don’t wait until the day of
the race to start hydrating –
then it’s too late!
Begin at least two days
before
Carry a water bottle around
with you and drink
throughout the day
On race day, you may want
to stop drinking a half hour to
and hour before the race
except for sips to avoid
sloshing in your stomach
If you’re not hydrated by then, it’s
too late anyway
Water vs.
Sports Drinks
Drink water if you are doing
moderate exercise for less than
one hour
Sports drinks are good when
you are exercising for more than
one hour OR if in the heat
Replacing with water when you
are sweating a lot with just dilute
your electrolytes
Sports drinks help replace
electrolytes lost through sweat
during exercise and provide carbs
to help refuel following exercise
Never consume a carb drink
before exercise (1-1/2 hours)
Any questions?
Feel free to email me at [email protected]