Presented By: Emily Bailey, RD, CSSD, LD, NASM Director of Nutrition & Corporate Wellness NutriFormance and Athletic Republic

Transcription

1 Presented By: Emily Bailey, RD, CSSD, LD, NASM Director of Nutrition & Corporate Wellness NutriFormance and Athletic Republic

2 Big Picture What you consume on a daily basis matters more than before, during, and after fuel. Optimize performance Reduce fatigue Prevent injuries Fuel your body for your running. Just as you train to compete, train to eat.

3 Just a 2% loss of body fluids (about 3 pounds for a 150 pound athlete) takes a toll Think about how much you drank today- was it enough to replace your sweat? Many athletes don t realize that in moderate temps you can lose 2 liters of fluid & in hot temps 3 liters per hour Warning signs of dehydration Decreased stamina, speed, energy or strength, headache, nausea, dizziness, muscle cramps,

4 Being dehydrated can lead to early fatigue, cramping, and heat illness. Need to drink before, during, and after! Don t rely on thirst to tell you when to drink! By the time you are thirsty you are already slightly dehydrated! All the training in the world won t make you a better runner if you are dehydrated! Train yourself to drink on schedule to avoid dehydration.

5 Drink 2 cups of fluid 2 hours before running. Drink ½ c fluid minutes before running. Drink 5 to 10 ounces of fluids every minutes during the run. During a race, grab the cups of water offered to you and drink at least 5 swallows. Fluids poured on your head don t hydrate you. During training runs, carry bottles of fluid in a water belt or stash them along your route. After running, drink 3 cups of fluid for every pound lost.

6 Contain carbs & electrolytes and they taste good Choose a drink with grams of carb and milligrams of sodium per 8 ounces such as Gatorade Negatives.. Contain simple sugar and food coloring Benefits outweigh when used properly Coconut water natural electrolyte water. Has less carb and sodium than other sports drinks.

7 A truly balanced diet for athletes includes: RECOVERY just as important as the training. Adequate calories Carbohydrates Moderate Protein Moderate Fat A structured eating plan must be developed to support training throughout the year. No FAT FREE products

8 Alpha Linoleic Acid (omega 3) - salmon, tuna, flax, walnuts, hemp Unsaturated fats Sources monounsaturated: olives (olive oil), avocado, canola, safflower, sunflower oils, and cashews. Sources polyunsaturated: sunflower seeds, sesame seeds, walnuts, chia seeds Vitamin B6 - salmon, tuna, chickpeas, starchy vegetables Selenium - brazil nuts, tuna, halibut, sardines, ham and shrimp Zinc - oysters, beef, crab, baked beans Soy - whole soy foods versus isolated or processed, soy nuts, tofu, soy milk, edamame Phytonutrients Lycopene tomato, watermelon, guava, pink grapefruit Lutein green leafy vegetables, eggs Zeaxanthin spinach, corn, broccoli, eggs Astaxanthin salmon, algae, shrimp, crab, lobster Catechins tea, cocoa, berries, cherries

9 The amount of calories burned depends on how fast you run and the distance. Many athletes do not consume adequate calories to properly fuel their sport. If you skip meals you cannot make up those calories and performance will suffer. General guidelines - please consult a Registered Dietitian for specific needs but for general idea: Women: (4.3 x wt in pounds) + (4.7 x ht in inches) - (4.7 x age in years) Men: 66 + (6.3 x wt in pounds) + (12.9 x ht in inches) - (6.8 x age in years) Please note that this formula applies only to adults. And are just an estimate multiply by 1.2 for moderate activity & 1.75 for vigorous

10 Most important fuel for energy!!! 40-60% of calorie intake Competitive runners (10k or longer) need about 3.6 grams per pound when training is reduced and 4.5 grams per pound during training Recreational runners (5k)need about grams per pound per day. Without carbs, your performance and health can suffer (fatigue, diminished athletic performance, nutrient deficiencies Breads, pastas, cereals, baked/sweet potatoes, fruit, vegetable and dairy products contain carbohydrate. Ideally consume your intact grains: brown rice, quinoa, oats, farro, etc. The body has to break them down. (pre-run choose simple carbohydrates like fruit)

11 Runners need grams of protein per pound per day % of total daily calories Does not provide quick energy, but needed for building and repairing tissue. Typical American diet provides enough protein but usually not evenly spread throughout the day. If you don t consume enough calories, protein (including your muscle) is broken down to provide your body with fuel Good sources: eggs, poultry, meat, fish, low-fat dairy products, nuts & nut butters, and remember your plant-based foods too (edamame, tofu, beans/lequmes, tempeh)

12 Runners need about 0.45 grams per pound per day 25-35% of total daily calories Needed for the sustained energy Supports nervous system and membranes Supports immune function Aids in absorption of fat-soluble vitamins Takes longer to digest which leads to satiety! Good sources: heart healthy: olive oil, canola oil, avocado, nuts and seeds

13 3 Meals and 2-3 snacks per day. Spread calories evenly throughout day. Don t backload all calories for after training. Match majority of intake to expenditure. Example, run in the morning, breakfast and lunch should be a larger meal than dinner Plenty of fluids with each meal. Source of carb, protein and fat at each meal. Source of carb and protein for most snacks (varies based on training time) the

14 It really is the most important meal of the day (well, one of them anyway)! Will not hit caloric requirements with out it! There is no make-up later in sports nutrition. Cannot make-up those missed calories if don t start the day right! Need high carbs to replenish glycogen used during training and lost while sleeping. (lose 10% while sleeping) Never do morning exercise without eating something first!

15 Peanut butter and honey sandwiches on whole wheat. Add a banana to increase calories and carb Egg pita; fresh fruit salad; orange juice Cereal with wheat germ and greek yogurt Scrambled eggs, banana, 2 slices toast with peanut butter Add fruit for extra carbohydrates.

16 Bagel Turkey sandwich with carrots, pretzels and fruit salad. Salmon or tuna salad sandwich, apple slices with peanut butter, two fig bars Vegetable pasta (made with olives, peas, tomatoes, onions, etc); apple slices with peanut butter

17 Grilled salmon (5oz) served over brown rice; steamed cauliflower and broccoli; boiled red potatoes tossed with parsley and olive oil Garlic mushroom spinach pasta; green tossed salad (with garbanzo beans, red onion, cucumber and italian dressing) Roasted chicken (5oz), 1 large sweet potato with 2 tsp butter, broccoli, 2 cups leafy green salad

18 Pre race or training: 3 hours 300 calories (high carb, moderate protein and small amounts of fat 2 hours 200 calories (carb and protein) 1 hour 100 calories (carb) Don t try anything new on a race day! Try adding gels, bars, sports drinks during training Drink every minutes. Find out what the race is offering for hydration and use that during training or carry your own. Add carb/electrolytes (gels, beans, bloks) at about minutes and for marathon again every hour. Practice to see what works for you!

19 After race: Within minutes: eat a carb & protein snack such as a banana & PB,, whole grain bagel with jelly, or chocolate milk AND replace lost electrolytes with fluid Muscles are at the peak of wanting to replace glycogen Within 2 hours: Eat a meal with grain, protein, heart healthy fat, and fruit or vegetable. Keep drinking those fluids

20 Whole grain bagels, cereal or crackers Peanut butter, nuts Cheese Hard boiled eggs Granola Low fat Greek yogurt Fresh, dried fruit Veggies and hummus or salad dressing Bars read the ingredients Pudding or yogurt Sports drink Failure to plan results in snacking pitfalls!

21 Yogurt: probiotics are live, healthy cultures found in yogurt that keeps the intestinal tract free of germs that cause diseases. Fish: selenium increases the production of proteins called cytokines. These help the body fight off viruses that can cause the flu. Chicken Soup: contains an amino acid called cysteine and blocks the movement of inflammatory cells. Tea: black tea & green tea help produce extra-strength T-cells which help resist cold and flu viruses. Vitamins A and C: help lymphocytes reproduce properly when the body is exposed to a virus and they surround and kill invasive bacteria. Vitamin A is important for strong and healthy skin. Vitamin C boosts the cells that seek and destroy disease agents in the body. Examples: vegetables, fruits, whole grains, beans, sweet potatoes, carrots, and squash. Vitamin E: produces a protein that kills bacteria, viruses, and cancer cells. Examples: almonds, peanut butter, spinach, broccoli, and kiwi. Zinc: helps development of white blood cells. Examples include lean beef, oysters, fortified cereals, pork, poultry, yogurt and milk.

22 Training hard and eating right are still the key elements to becoming stronger, better and faster! Supplements! Do your research if you decide to use a supplement or consult a registered dietitian Not a substitute for healthy diet, adequate sleep, or taking rest days Don t exceed recommended doses Not regulated by FDA

23 Intake recommendations: 18-20mg/day Good Sources include: red meats, leafy green vegetables, fish, eggs, whole and enriched grains. Vitamin C aids in iron absorption when consumed together. Ex; an orange with whole grains at breakfast. Tea and Coffee inhibit iron absorption when consumed together. Iron Deficiency Iron helps to carry oxygen to cells throughout the body. Pre-menopausal women at higher risk for anemia or low iron stores. Due to blood loss More health conscious = leaner, more vegetable based proteins Added demand on iron stores due to high-intensity training

24 Thank you! Nutrition Coaching Services: Resting Metabolism Testing On-line journaling with weekly feedback from Registered Dietitian Grocery Store Tours 3 month weight loss programs Individual single sessions Please feel free to or call with further questions. Emilyb@nutriformance.com Like us on Facebook!