Transcript Crossing the Finish Line (Nutrition 2013 Conference)

Crossing the Finish
Line –
How Nutrition can
Help
Sharon Zimmerman, MSPH
ACSM Health Fitness Specialist
NAIA All American, track & field
Sharon Zimmerman, MSPH
Good Nutrition:
 Not a magic pill for a great race
 Necessary for performing well in
day to day workouts
 If you can do the day to day
workouts well you will compete
well.
Sharon Zimmerman, MSPH
You are Extraordinary!
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You are NOT the normal student.
You are an ATHLETE
RUNNING is a sport for ATHLETES!
You can not eat, sleep, drink like a
normal student BECAUSE YOU ARE AN
ATHLETE!
Sharon Zimmerman, MSPH
Getting Fit & Getting FAST
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Getting Fit comes first
This process requires day to day training.
Training can be stressful
You need to
 Have fuel to train
 Have recovery fuel soon after you train
 Always be hydrated
Sharon Zimmerman, MSPH
Positive Adaptation To
Training
Very Important Component
Recovery-Rest
New Fitness Level
Appropriate
amount of
overload
Overcompensation
Training or
Racing
Positive
Training
Effect
Current Fitness
Fatigue
Sharon Zimmerman, MSPH
Negative Adaptation To
Training
Yields Negative Training
Too
much stress applied in practice/season or too little recovery time or both.
Effect
Overload
Lower Fitness Level
Training or
Racing
Compensation
Current Fitness
Fatigue
Recovery
Sharon Zimmerman, MSPH
Today’s GOAL!
 Knowledge >>>>>>>Doing
Sharon Zimmerman, MSPH
Results of Poor Nutrition
 “Armstrong says he was lucky to not lose
the event in 2000 on a climb to Morzine,
when he ran out of energy because he
hadn’t eaten enough”
 Orange County Register, July 12, 2003
Sharon Zimmerman, MSPH
Michelle Wie (World Class
Golfer)
Heat
exhaustion
Sharon Zimmerman, MSPH
Results of Poor Nutrition
 “At last year’s (2005) Foot Locker, you had
some issues with hydration. You barely
made it across the finish line.”
 Nicole Blood: “They didn’t have the
food there that I like…I probably didn’t
eat as great as I usually do.”
 Interview with Nicole Blood, August 14, 2004
 Nicole is a 4-time Footlocker Cross Country
National Qualifier and now goes to college and
runs for the University of Oregon.
Sharon Zimmerman, MSPH
Positive Nutrition Results
 “I had always been good about not eating bad
foods, but I realized I had not been very
conscientious about making sure to eat lots of
good foods. I started eating a lot more fruits
and vegetables,… a variety of meats as
well….It worked. I started to feel stronger in a
couple weeks…I ran a PR of 4:31 for the 1500
meters…
 Interview with Nicole Blood
Sharon Zimmerman, MSPH
Today’s overview
 Hydration
 Breakfast
 Recovery Food
 Race Day – fuel and fluid
Sharon Zimmerman, MSPH
Sharon Zimmerman, MSPH
Water – why the body
needs it
 Fluid in blood – transports glucose to
working muscles
 Fluid in urine – eliminates waste products
 Fluid in sweat – dissipates heat through
the skin
Sharon Zimmerman, MSPH
Most essential of all
nutrients for an athlete
 “Minimizing dehydration by
drinking during exercise has the
largest beneficial effect on
performance of any single
nutritional intervention.”
…Robert Murray, Ph.D.
Sharon Zimmerman, MSPH
Mild dehydration impairs
performance
 “Running velocity of experienced runners
racing 5,000 and 10,000 m was
significantly slowed by diuretic-induced
dehydration of only -1.6 and -2.1% of
their body mass. “
 Medicine & Science in Sports & Exercise July 2005
Sharon Zimmerman, MSPH
How much fluid do you
need to drink?
 2 to 3 hours before exercise: 14 – 22
oz.
 During exercise: 6 – 12 oz.
 After exercise: 16 – 24 oz. to replace
every 1 pound of body weight loss
during exercise
 You know your drinking enough
when your urine is clear to pale
yellow.
Sharon Zimmerman, MSPH
What does this look like?
Warning! You are about to see pee!
Sharon Zimmerman, MSPH
The Colors of Pee.
Sharon Zimmerman, MSPH
Thirst is NOT an
adequate guide to fluid
replenishment
 “Thirst is not perceived until a water
deficit of 2% body mass is incurred so
many athletes are mildly dehydrated
when they compete and train in a hot
climate. “ Medicine & Science in Sports & Exercise, July 2005
Sharon Zimmerman, MSPH
Sports Drinks containing
carbohydrate and sodium
are recommended
 The carbohydrate delays fatigue,
improves fluid absorption, and
replaces glycogen.
 The sodium stimulates thirst, increase
voluntary fluid intake, and enhances
fluid retention.
Sharon Zimmerman, MSPH
Nutrition on a regular
basis
 Day-to-day What you eat is More
important than competition day
nutrition.
 Allows athlete to train well day after
day
 The training is what helps athlete do
well in competition
Sharon Zimmerman, MSPH
Breakfast – Every Day
 Your fuel tank is empty after a night’s
sleep.
 Need to put fuel in the morning so able to
handle the day’s stresses (school,
training, etc.)
 Eat at least 50% of your day’s intake in
breakfast & lunch.
Sharon Zimmerman, MSPH
Eat What?
Carbohydrates
 Whole grains
 Fruits
 Vegetables
Proteins
Eggs, Dairy, Beans, Peanut Butter
Some Fat
Sharon Zimmerman, MSPH
How to………
 What to have for breakfast
 How to have time for it
Sharon Zimmerman, MSPH
Post Workout Recovery
Sharon Zimmerman, MSPH
What fueled your running?
Carbohydrates stored as glycogen
 When should you refuel?
 Right away!
What should you eat?
Carbohydrates with some protein
Sharon Zimmerman, MSPH
Post Workout Recovery
Post exercise muscle glycogen storage
can be enhanced with a
carbohydrate/protein mixture.
o 70 – 100 grams of CHO & (some
protein). WITHIN 30 MINUTES OF
COMPLETION OF EXERCISE.
SAMPLE
o PLUS: 70 – 100 grams of CHO every
2 to 4 hours afterwards
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Sharon Zimmerman, MSPH
Consumption of CHO
 IMMEDIATELY after exercise enhances
total daily muscle glycogen resynthesis
compared to consuming the same amount
of CHO earlier or later and has a positive
effect on protein metabolism!!!!!!
Sharon Zimmerman, MSPH
Sliding Window
 Muscles are most receptive to taking CHO
on board during the 2 hours immediately
after exercise – gradually slides shut
during those 2 hours until it’s closed!
 The first 30 minutes are the most
important!
Sharon Zimmerman, MSPH
Samples of 100 grams of
carbohydrates & protein
 1 bagel w/ 1 tablespoon peanut butter &
2/3 cup raisins
 1 cup lowfat yogurt & 1 banana & 1 cup
fruit juice
 1 oz turkey on 2 slices whole wheat bread
& 1 cup applesauce
Sharon Zimmerman, MSPH
What does the athlete
need to bring to practice
besides her shoes?
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Fluids
Fruits
Vegetables
Grains
Sharon Zimmerman, MSPH
More ideas….
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Bean burrito and salsa
2 cups chocolate milk & banana
Bagel with Peanut Butter
Dried fruits and nuts
Cereal and milk
Yogurt and granola
Energy bar & sports drink
Egg sandwich
Peanut Butter & Jelly Sandwich & milk
Sharon Zimmerman, MSPH
Pre Competition Meals
Sharon Zimmerman, MSPH
Key is not to be too
different.
Hard work
outs and
races are
similar.
Sharon Zimmerman, MSPH
Nutrition on a regular
basis
 Day-to-day What you eat is More
important than competition day
nutrition.
 Allows athlete to train well day after
day
 The training is what helps athlete do
well in competition
Sharon Zimmerman, MSPH
The Night Before
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Top off water & energy tanks
High carbohydrate, light fat & protein
Reasonable amounts
Example: pasta w/marinara sauce, a
small amount of meat or cheese, veggies,
fruit, water.
 NO TIME TO EXPERIMENT! Keep it
simple.
Sharon Zimmerman, MSPH
Race Day
 Eat 2 – 4 hours before start time
 High carbohydrate food – cereal, bagel,
toast w/jam, fruit, energy bars
 Total Calories
 5K – 10 K: 200 – 400 calories
 Half Marathon: 400 – 700 calories
 Marathon: 500 – 900 calories
 Stay away from high amounts of protein &
Sharon Zimmerman, MSPH
fat
Closing
 Strong dependable athletes
 Improving performance by improving fuel
choices and enhancing recovery
 Little Things Count
 Life style changes
Sharon Zimmerman, MSPH