ACTIVE NUTRITION FOR RUNNING

Transcription

1 ACTIVE NUTRITION FOR RUNNING Distance running on the track, road or trail differs from the running required for stop-and-go sports. Being well-nourished before, during and after a run is key to optimizing performance. SCOTT MEET SCOTT JUREK A professional runner and Team CLIF Bar ultramarathoner who runs an average of 20 hours per week (running 2-3 times/day during peak training season). His athletic discipline helps him focus not only on running, but also on balancing his work and family life. Performance Priorities: Fueling Basics Carbohydrate Hydration Carbohydrate is the most important fuel source for runners. It is needed before (to be stored in the muscles as glycogen for later), during (for immediate energy needs) and after exercise (to replenish used muscle glycogen). One to four hours before a run, consume a meal or snack with grams of carbohydrate/lb of body weight, to help fuel the constant muscle contractions that occur while running. Sports foods can provide the carbohydrates needed to maintain a steady blood sugar and energy levels during a long run lasting more than an hour. Aim to take in grams of carbohydrate per hour. High-quality protein foods help encourage muscle growth and repair following a training run or race. For optimal recovery after a long run, consume a high-carbohydrate (~40 grams), high-protein (15-25 grams) snack within the first 30 minutes post exercise. o 1 cup Greek yogurt + ½ cup granola + 1 oz almonds = 50 g carb : 22 g protein o 1 cup cottage cheese + 2½ cups berries = 50 g carb : 25 g protein o 16-oz bottle of chocolate milk = 40 g carb : 16 g protein o CLIF Whey Bar + an apple = 40 g carb : 15 g protein Just like you plan for your workout, plan for your recovery. My go-to recovery snack is a smoothie with a good carbohydrate and protein balance. I like to add ginger and turmeric for flavor, as well as a healthy source of fat like flax seeds to boost the nutrition profile. SCOTT Want a race day nutrition plan? Work with a registered dietitian to use the Active Nutrition Guide at to develop a personalized race day nutrition plan. Water is sufficient for shorter runs (less than an hour), but longer runs require additional fuel to keep muscles well-hydrated. As a starting point, aim to drink 4-6 ounces of fluid every minutes during a run. If you sweat a lot, you may benefit from drinking more. When running outdoors during the hot summer months, electrolyte drinks, gels and chews can help replace the sodium, potassium and magnesium lost in sweat. DID YOU KNOW? You can determine your sweat loss after running. Weigh yourself before a run and again afterwards. For EACH POUND LOST, rehydrate with OUNCES OF FLUID post run. Ideas and suggestions are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this resource are not intended to make health or nutrition claims about Clif Bar & Company products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity.

2 PERSONALIZED ACTIVE NUTRITION FOR RUNNING Runners have specific day-to-day nutrition needs based on the intensity, frequency and duration of their training. The following steps can help you develop your athlete s own personalized nutrition plan. The following content is to be used by a nutrition professional. Consult a registered dietitian to determine your individual nutrition needs. STEP 1: Calculate Energy Needs Energy expenditure during activity will differ based on speed, body weight and running technique, but an easy rule of thumb is to estimate that that one mile of running burns approximately 100 calories. 1 Total daily energy expenditure (TDEE) takes into account resting metabolic rate (RMR) and physical activity level, while TDEE plus energy expended during purposeful exercise determines total energy needs. TDEE = RMR X Physical Activity Level (PAL)* RMR for males (kcal/day) = (9.99 x weight in kg) + (6.25 x height in cm) (4.92 x age in yrs) + 5 RMR for females (kcal/day) = (9.99 x weight in kg) + (6.25 x height in cm) (4.92 x age in yrs) 161 Total Energy Needs = TDEE + Calories Used During Exercise *Refer to the PAL factor table in the Active Nutrition Guide at clifbar.com/activenutritionguide for guidance. STEP 2: Create a Custom Meal Pattern Use the calculated energy needs to create a personalized nutrition plan. As activity duration and intensity change, so do food and beverage needs. Carbohydrate, fat and protein needs will vary each day based on individual goals, activity length and intensity adjusting meals, snacks and recovery nutrition to match the day s needs will help optimize energy and performance. Macronutrient Needs Based on Exercise Intensity GRAMS REQUIRED EXERCISE INTENSITY 1-3 servings fruit 1-4 servings vegetables 1-7 servings grains 1-2 servings lean meat/fish/soy 1-2 servings dairy 1-2 servings fat Rest servings fruit 5-9 servings vegetables 8-12 servings grains 2-4 servings lean meat/fish/soy 2-3 servings dairy 2-5 servings fat Moderate Intensity servings fruit servings vegetables servings grains 5-8 servings lean meat/fish/soy 4-6 servings dairy 6-10 servings fat High Intensity Carbohydrates Fat For more information on developing personalized, periodized meal plans, and for additional athlete examples, visit clifbar.com/activenutritionguide to download the Active Nutrition Guide. Meal Pattern Recommendations (servings/day) CARBOHYDRATE 50-65% of total calories Fruits Vegetables Grains / Starch PROTEIN 10-20% of total calories Lean Meat / Fish / Soy Dairy Legumes / Beans FAT 20-35% of total calories Oils Nuts / Seeds SPORTS FOODS Author Bio Bob Murray, PhD, FACSM is an exercise physiologist and owner of Sports Science Insights, a consulting group that offers expertise in exercise science and sports nutrition. He has authored several chapters, articles, and books on sports nutrition and is the former director of the Gatorade Sports Science Institute. Sports Drinks Chews Gels Bars 1 McArdle, W.D., Katch, F. I., & Katch, V. L. (2014). Exercise physiology: Energy, nutrition, and human performance. Philadelphia: Lippincott Williams and Wilkins. 2 Institute of Medicine (2005) Dietary reference intakes: For energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. Washington, D.C.: National Academy Press. 3 U.S. Department of Health and Human Services (2008). Physical activity guidelines for Americans. Retrieved from 4 Murray B., & Craighead D. (2017). Running Science. London: Ivy Press. 5 Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet, 116(3), doi: /j.jand

3 ACTIVE NUTRITION FOR SOCCER Soccer requires a balance of endurance, speed, strength, agility and mental toughness. From conditioning at practice to high-intensity matches on the field, proper nutrition for all levels of training is key to performance. KEELY MEET KEELY WACHS An ex-collegiate soccer player, full-time dad and Clif Bar & Company employee. He trains an average of five hours per week and strives to compete recreationally in the sport and remain active with his kids. Performance Priorities: Fueling Basics Carbohydrate Hydration Carbohydrate is one of the most important fuel sources for a soccer player. It is needed before (to be stored in the muscles as glycogen to provide fuel to working muscles), during (for immediate energy needs), and after exercise (to replenish used muscle glycogen). One to two hours before practice or a game, eat a small snack that is rich in carbohydrate like a banana or sports bar. Aim for grams. Half-time is the perfect time to refuel your body with carbohydrate. For practice or games lasting longer than one hour, aim for grams of easily digestible carbohydrate (like a sports drink/gel/chew or orange slices) per hour. High-quality protein foods contain the necessary nutrients to encourage muscle growth and repair following a practice or match. In addition to carbohydrate, ensure your post-exercise snack or meal includes protein. Don t overdo it! Most athletes require grams of protein within an hour after activity. o Greek yogurt with 1 oz almonds = 22 g o Turkey sandwich = 25 g o 16-oz bottle of chocolate milk = 16 g o 2 hard-boiled eggs = 12 g o CLIF Builder s Bar = 20 g One of my biggest challenges is balancing my nutrition needs on high-intensity days. On these days, I try to eat nutritious, wholesome, carbohydrates and lean protein at every meal. KEELY Want a game day nutrition plan? Work with a registered dietitian to use the Active Nutrition Guide at to develop a personalized game day nutrition plan. Between the start of a match and half-time, opportunities to hydrate are limited. Dehydration may negatively impact a soccer player s endurance, speed and skill. Most soccer athletes require 13 to 27 ounces of fluid per hour (about ounces per 90-minute soccer match). Plan to hydrate with half of your fluids before the match and the rest at halftime as a visual reminder of how much to drink. DID YOU KNOW? Soccer players typically RUN 5-8 MILES during a match. While players sprint to make a play, most of this distance is covered at slower speeds. 1,2 Ideas and suggestions are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this resource are not intended to make health or nutrition claims about Clif Bar & Company products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity.

4 PERSONALIZED ACTIVE NUTRITION FOR SOCCER Soccer players have specific day-to-day nutrition needs based on the intensity, frequency and duration of their training. The following steps can help you develop your athlete s own personalized nutrition plan. The following content is to be used by a nutrition professional. Consult a registered dietitian to determine your individual nutrition needs. STEP 1: Calculate Energy Needs Energy needs for soccer players will vary substantially based on height and weight, but are generally in the range of 2,400 to 4,000 calories per day. Research suggests that soccer players use approximately 300 calories every 30 minutes of training or playing. 3 Total daily energy expenditure (TDEE) takes into account resting metabolic rate (RMR) and physical activity level, while TDEE plus energy expended during purposeful exercise determines total energy needs. TDEE = RMR x Physical Activity Level (PAL)* RMR for males (kcal/day) = (9.99 x weight in kg) + (6.25 x height in cm) (4.92 x age in yrs) + 5 RMR for females (kcal/day) = (9.99 x weight in kg) + (6.25 x height in cm) (4.92 x age in yrs) 161 Total Energy Needs = TDEE + Calories Used During Exercise *Refer to the PAL factor table in the Active Nutrition Guide at clifbar.com/activenutritionguide for guidance. STEP 2: Create a Custom Meal Pattern Use the calculated energy needs to create a personalized nutrition plan. As activity duration and intensity change, so do food and beverage needs. Carbohydrate, fat and protein needs will vary each day based on individual goals, activity length and intensity adjusting meals, snacks and recovery nutrition for the day s needs will help optimize energy and performance. Macronutrient Needs Based on Exercise Intensity GRAMS REQUIRED EXERCISE INTENSITY 1-3 servings fruit 1-4 servings vegetables 1-7 servings grains 1-2 servings lean meat/fish/soy 1-2 servings dairy 1-2 servings fat Rest servings fruit 5-9 servings vegetables 8-12 servings grains 2-4 servings lean meat/fish/soy 2-3 servings dairy 2-5 servings fat Moderate Intensity servings fruit servings vegetables servings grains 5-8 servings lean meat/fish/soy 4-6 servings dairy 6-10 servings fat High Intensity Carbohydrates Fat Meal Pattern Recommendations (servings/day) CARBOHYDRATE 50-65% of total calories Fruits Vegetables Grains / Starch PROTEIN 10-20% of total calories Lean Meat / Fish / Soy Dairy Legumes / Beans For more information on developing personalized, periodized meal plans, and for additional athlete examples, visit clifbar.com/activenutritionguide to download the Active Nutrition Guide. FAT 20-35% of total calories Oils Nuts / Seeds SPORTS FOODS Author Bio Christine Rosenbloom, PhD, RDN, is a sports dietitian who has worked with both men s and women s collegiate soccer teams for training and competition. She worked with the Atlanta Beat, a professional team of the Women s United Soccer Association, from Sports Drinks Chews Gels Bars 1 Macedonio, M. (2017). Nutrition for high-intensity, intermittent sports. In: Karpinski C & Rosenbloom C, eds. Sports Nutrition: A Handbook for Professionals, 6th ed. Chicago, IL: Academy of Nutrition and Dietetics, Holoway, F.E. & Spriet L.L. (2011). Sports-specific nutrition: practical strategies for team sports. J Sports Sci, 29 (suppl 1), 115S-125S. 3 USA Soccer. Nutrition Guide. Retrieved from 4 Sports Dietetics Australia Fact Sheet Soccer. Retrieved from 5 Institute of Medicine (2005) Dietary reference intakes: For energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. Washington, D.C.: National Academy Press. 6 U.S. Department of Health and Human Services (2008). Physical activity guidelines for Americans. Retrieved from

5 ACTIVE NUTRITION FOR CYCLING Cycling is an endurance sport that places high demand on the cardiovascular system and skeletal muscles. The fueling needs of cyclists can be highly individualized based on the type of cycling: road cycling, mountain biking, cyclocross and more. PETE MEET PETE MORRIS A professional cyclist who races for Team CLIF Bar Cycling. Pete s recent shift in work to an office job at a cycling application company has required him to adapt his training schedule and his nutrition to match his new, less active work week. Performance Priorities: Fueling Basics Carbohydrate Carbohydrate is the main nutritional focus for cycling, particularly when racing. It is needed before (to be stored in the muscles as glycogen to provide fuel to working muscles), during (for immediate energy needs) and after exercise (to replenish used muscle glycogen). One to four hours before a ride, consume a meal or snack with 2-4 grams of carbohydrate/lb body weight, to ensure glycogen stores are full. Training doesn t stop when activity stops. In addition to carbohydrate, ensure your post-exercise snack or meal includes grams of protein to encourage muscle growth and repair. On the Bike Nutrition on the bike may come in a variety of forms: For long races or training rides, tape gels or small pieces of a sports bar to your handlebars, or tuck them into jersey pockets for immediate fuel while you ride. Aim to take in grams of carbohydrates every hour. Plan your route before you ride and identify fueling spots or water stops along the way. Pack a carbohydraterich snack with protein and extra water in case unexpected hunger/thirst hits or you re out for longer than planned. For snacks, choose portable options like: o A banana o Pretzels o Peanut butter and jelly sandwich o Trail mix o CLIF Bloks Hydration Dehydration can lead to a significant drop in performance. To prevent dehydration, cyclists should always carry a water bottle with them on rides. For rides lasting one hour or less, water is the best way to stay hydrated. While riding, drink enough fluid to match your intensity and sweat loss from hot weather drink 3-8 ounces of fluid every minutes. 1 For rides lasting more than one hour, consider adding an additional water bottle with a sports drink to replace the sodium, potassium and magnesium lost in sweat. Alternate sipping between both water bottles to maintain energy levels. With a new job, my longer, daily training sessions have been replaced with more meetings and office work. I eat according to what kind of exercise I have planned for that day, which may vary depending on when my ride is scheduled. One of my biggest nutrition considerations for cycling is to properly fuel before exercise. Trial and error will help you get your pre-ride nutrition right. PETE Want a training day nutrition plan? Work with a registered dietitian to use the Active Nutrition Guide at to develop a personalized training day nutrition plan. Ideas and suggestions are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this resource are not intended to make health or nutrition claims about Clif Bar & Company products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity. PRO TIP Consider time spent getting ready for your ride, pumping your tires, stopping at intersections, waiting for the group, etc. to determine your true length of exercise. Your pre-ride fuel and postworkout meal should reflect the amount of time you re physically riding.

6 PERSONALIZED ACTIVE NUTRITION FOR CYCLING Cyclists have specific day-to-day nutrition needs based on the intensity, frequency and duration of their training. The following steps can help you develop your athlete s own personalized nutrition plan. The following content is to be used by a nutrition professional. Consult a registered dietitian to determine your individual nutrition needs. STEP 1: Calculate Energy Needs Energy needs for cyclists will vary substantially based on speed, body weight, training distance and intensity. Total daily energy expenditure (TDEE) takes into account resting metabolic rate (RMR) and physical activity level, while TDEE plus energy expended during purposeful exercise determines total energy needs. TDEE = RMR x Physical Activity Level (PAL)* RMR for males (kcal/day) = (9.99 x weight in kg) + (6.25 x height in cm) (4.92 x age in yrs) + 5 RMR for females (kcal/day) = (9.99 x weight in kg) + (6.25 x height in cm) (4.92 x age in yrs) 161 Total Energy Needs = TDEE + Calories Used During Exercise *Refer to the PAL factor table in the Active Nutrition Guide at clifbar.com/activenutritionguide for guidance. STEP 2: Create a Custom Meal Pattern Use the calculated energy needs to create a personalized nutrition plan. As activity duration and intensity change, so do food and beverage needs. Carbohydrate, fat and protein needs will vary each day based on individual goals, activity length and intensity adjusting meals, snacks and recovery nutrition for the day s needs will help optimize energy and performance. Macronutrient Needs Based on Exercise Intensity GRAMS REQUIRED EXERCISE INTENSITY 1-3 servings fruit 1-4 servings vegetables 1-7 servings grains 1-2 servings lean meat/fish/soy 1-2 servings dairy 1-2 servings fat Rest servings fruit 5-9 servings vegetables 8-12 servings grains 2-4 servings lean meat/fish/soy 2-3 servings dairy 2-5 servings fat Moderate Intensity servings fruit servings vegetables servings grains 5-8 servings lean meat/fish/soy 4-6 servings dairy 6-10 servings fat High Intensity Carbohydrates Fat For more information on developing personalized, periodized meal plans, and for additional athlete examples, visit clifbar.com/activenutritionguide to download the Active Nutrition Guide. Meal Pattern Recommendations (servings/day) CARBOHYDRATE 50-65% of total calories Fruits Vegetables Grains / Starch PROTEIN 10-20% of total calories* Lean Meat / Fish / Soy Dairy Legumes / Beans * Up to 30% may be beneficial for some individuals. FAT 20-35% of total calories Oils Nuts / Seeds SPORTS FOODS Author Bio Mike Ormsbee, PhD, CSCS, FISSN, FACSM is the Associate Director of the Institute of Sports Sciences and Medicine at Florida State University. He has a PhD in Nutritional Bioenergetics, degrees in Exercise Physiology and Sports Nutrition, and frequently competes in cycling and triathlon races. Sports Drinks Chews Gels Bars 1 American College of Sports Medicine. Selecting and Effectively Using Hydration for Fitness. Retrieved from 2 Campbell, C., Prince, D., Braun, M., Applegate, E., & Casazza, G. a. (2008). Carbohydrate-supplement form and exercise performance. Int J Sport Nutr Exerc Metab, 18(2), Rustad, P. I., Sailer, M., Cumming, K. T., Jeppesen, P. B., Kolnes, K. J., Sollie, O., Jensen, J. (2016). Intake of protein plus carbohydrate during the first two hours after exhaustive cycling improves performance the following day. PLoS ONE, 11(4), Institute of Medicine (2005) Dietary reference intakes: For energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. Washington, D.C.: National Academy Press. 5 U.S. Department of Health and Human Services (2008). Physical activity guidelines for Americans. Retrieved from