Metabolic Testing for Endurance Athletes

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1 Metabolic Testing for Endurance Athletes Bob Seebohar, MS, RD, CSSD, CSCS USA Triathlon Level III Elite Coach Sport Dietitian/Exercise Physiologist

2 Objectives 1) Describe principles of advanced metabolic testing and physiological monitoring. 2) Discuss how to improve performance with specific metabolic and physiological assessment and monitoring tools. 3) Customize performance nutrition plans for athletes based on individual physiological parameters.

3 Metabolic Calorie Efficiency Assessment (MCEA) How efficient is the body in utilizing CHO and FAT at different intensities and during certain training cycles and how can these answers be utilized in practical sports nutrition recommendations for athletes?

4 Carbohydrate (%) % VO 2 max (intensity) Fat (%) Crossover Concept

5 Carbohydrate (%) Improvement in Fitness = % VO 2 max (intensity) Fat (%)

6 Carbohydrate (%) Nutrition Periodization and Improved Fitness % VO 2 max (intensity) Fat (%)

7 MCEA Protocol Measurement of gas exchange (O 2, CO 2 ) Metabolic cart with freedom of data manipulations %CHO, %FAT RER/RQ REE (Kcal/day) Sub-maximal exercise bout, minutes Warm-up of minutes on the cart No calories or stimulants for 2-4 hours prior

8 MCEA Protocol Bike with power measuring capabilities Treadmill (1-2% grade) Two methods: 1. Incremental (crossover point) Five minute stages Increase (50 elite) watts or mph 2. Steady-state (competition nutrition planning) Continuous at predetermined power output, pace and/or HR

9 MCEA Overview Markers RQ/RER start and increase Crossover point (0.85) Calorie use efficiency (%CHO, %FAT) RQ/RER >0.93, no need to continue in most cases in an incremental test RQ/RER may have to be maintained at >0.93 for steady state test

10 Data Sheet

11 MCEA Examples and Applications: Incremental Workload

12 Amateur Male Ironman Athlete Run: Incremental 100% 90% 80% 70% 60% 50% 40% 30% 20% 10% 81% 77% 75% 78% 78% 20% 23% 26% 23% 23% 75% 26% 72% 68% 28% 32% 61% 39% 52% 49% 0% Min/mile: 14:16 13:20 12:30 11:46 11:07 10:31 10:00 9:32 9:05 8:42

13 Conclusions Lower carbohydrate diet Good aerobic/cardiovascular system Very efficient in burning fat at higher intensities

14 Pace Heart Rate Energy Expenditure Table Kcal hour/min CHO (gr/cal) Fat (gr/cal) 14: /6 18/72 32/288 13: /8 28/114 42/378 12: /9 33/132 43/387 11: /9 30/120 46/414 11: /9 31/124 46/414 10: /10 38/152 48/432 10: /10 41/164 46/414 9: /10 50/200 47/423 9: /11 63/252 44/396 8: /12 90/360 38/342

15 Pace Heart Rate Energy Expenditure Table Kcal hour/min CHO (gr/cal) Fat (gr/cal) 14: /6 18/72 32/288 13: /8 28/114 42/378 12: /9 33/132 43/387 11: /9 30/120 46/414 11: /9 31/124 46/414 10: /10 38/152 48/432 10: /10 41/164 46/414 9: /10 50/200 47/423 9: /11 63/252 44/396 8: /12 90/360 38/342

16 Pace Heart Rate Energy Expenditure Table Kcal hour/min CHO (gr/cal) Fat (gr/cal) 14: /6 18/72 32/288 13: /8 28/114 42/378 12: /9 33/132 43/387 11: /9 30/120 46/414 11: /9 31/124 46/414 10: /10 38/152 48/432 10: /10 41/164 46/414 9: /10 50/200 47/423 9: /11 63/252 44/396 8: /12 90/360 38/342

17 Pace Heart Rate Energy Expenditure Table Kcal hour/min CHO (gr/cal) Fat (gr/cal) 14: /6 18/72 32/288 13: /8 28/114 42/378 12: /9 33/132 43/387 11: /9 30/120 46/414 11: /9 31/124 46/414 10: /10 38/152 48/432 10: /10 41/164 46/414 9: /10 50/200 47/423 9: /11 63/252 44/396 8: /12 90/360 38/342

18 Pace Heart Rate Energy Expenditure Table Kcal hour/min CHO (gr/cal) Fat (gr/cal) 14: /6 18/72 32/288 13: /8 28/114 42/378 12: /9 33/132 43/387 11: /9 30/120 46/414 11: /9 31/124 46/414 10: /10 38/152 48/432 10: /10 41/164 46/414 9: /10 50/200 47/423 9: /11 63/252 44/396 8: /12 90/360 38/342

19 Nutrition Rx for Ironman Athlete Ironman EI is ~25-35% TEE Race intensity 65-75% max Emphasis on fat expenditure and at what intensities this is maximized to reduce exogenous CHO feedings If bike nutrition was adequate, safe to consume ~ kcal/hr on the run Pace HR Kcal hr/min CHO (gr/cal) Fat (gr/cal) 14: /6 18/72 32/288 13: /8 28/114 42/378 12: /9 33/132 43/387 11: /9 30/120 46/414 11: /9 31/124 46/414 10: /10 38/152 48/432 10: /10 41/164 46/414 9: /10 50/200 47/423 9: /11 63/252 44/396 8: /12 90/360 38/342

20 Elite Female Short Course Triathlete Bike: Incremental 100% 90% 80% 70% 86% 60% 50% 55% 59% 60% 59% 55% 57% 60% 63% 64% 40% 30% 45% 42% 40% 42% 45% 44% 41% 37% 37% 20% 10% 0% Watts: %

21 Conclusions Did not achieve a true crossover point Higher carbohydrate diet More efficient at burning fat at higher vs. lower intensities

22 Power Heart Rate Energy Expenditure Table Calorie hour/min CHO (gr/cal) Fat (gr/cal) /6 49/196 18/ /8 69/276 22/ /9 79/316 23/ /10 89/356 28/ /12 95/380 35/ /14 117/468 40/ /15 137/548 41/ /17 163/652 42/ /19 181/724 46/ /22 282/ /180

23 Power Heart Rate Energy Expenditure Table Calorie hour/min CHO (gr/cal) Fat (gr/cal) /6 49/196 18/ /8 69/276 22/ /9 79/316 23/ /10 89/356 28/ /12 95/380 35/ /14 117/468 40/ /15 137/548 41/ /17 163/652 42/ /19 181/724 46/ /22 282/ /180

24 Power Heart Rate Energy Expenditure Table Calorie hour/min CHO (gr/cal) Fat (gr/cal) /6 49/196 18/ /8 69/276 22/ /9 79/316 23/ /10 89/356 28/ /12 95/380 35/ /14 117/468 40/ /15 137/548 41/ /17 163/652 42/ /19 181/724 46/ /22 282/ /180

25 Power Heart Rate Energy Expenditure Table Calorie hour/min CHO (gr/cal) Fat (gr/cal) /6 49/196 18/ /8 69/276 22/ /9 79/316 23/ /10 89/356 28/ /12 95/380 35/ /14 117/468 40/ /15 137/548 41/ /17 163/652 42/ /19 181/724 46/ /22 282/ /180

26 Nutrition Rx Female SC Triathlete Race intensity >85% max Race EI is ~15-25% of race TEE Emphasis on CHO expenditure and exogenous CHO feedings Fat expenditure less important Consume minimum only: ~ kcal/hr on the bike Power HR Calorie hr/min CHO (gr/cal) Fat (gr/cal) /6 49/196 18/ /8 69/276 22/ /9 79/316 23/ /10 89/356 28/ /12 95/380 35/ /14 117/468 40/ /15 137/548 41/ /17 163/652 42/ /19 181/724 46/ /22 282/118 20/180

27 MCEA Examples and Applications: Constant Workload

28 Constant Workload: Month 1 Bike: Competitive Amateur Cyclist CHO (black) and Fat (red) 65% 33% 74% 24% 64% 67% 69% 65% 34% 31% 30% 33% 58% 63% 63% 40% 36% 36% RPE Watts 0% Total Kcals Heart Rate

29 100% Percent Contribution from CHO and fats to TEE 90% 80% 70% 60% 50% 40% 30% 20% 10% 65% 33% 74% 24% 64% 34% 67% 69% 31% 30% 65% 33% 58% 40% 63% 63% 36% 36% 0% Power (Watts)

30 Interpretation of Data Average CHO Expend. (cal/hr) Average HR (bpm) Average power (watts) Average CHO oxidation (%) Average Fat oxidation (%)

31 Constant Workload: Month 2 CHO (black) and Fat (red) 55% 52% 52% 51% 44% 46% 47% 47% 46% 53% 51% 46% 49% 46% 48% 52% 50% 53% RPE 0% Watts Total Kcals Heart Rate

32 100% Percent Contribution from CHO and fats to TEE 90% 80% 70% 60% 50% 40% 30% 20% 10% 55% 44% 52% 52% 51% 46% 47% 47% 46% 53% 51% 48% 46% 52% 49% 50% 46% 53% 0% Power (Watts)

33 Interpretation of Data Average CHO expend. (cal/hr) Average HR (bpm) Average power (watts) Average CHO oxidation (%) Average Fat oxidation (%) (-143) (-14) (-15) (+16) In one month emphasizing aerobic, heart rate based training, athlete increased utilization of fats as energy. Athlete was able to decrease reliance of CHO per hour, thus the need for exogenous CHO was reduced.

34 Application 1. Athlete can appropriately determine caloric expenditure based on heart rate and/or power/pace training zones. 2. Athlete can appropriately determine total calorie and exogenous CHO needs per hour for each training zone.

35 MCEA Case Study Male endurance athlete Training for 100 mile run Goal to finish under 30 hour cut-off Trains with a heart rate monitor Knows lactate clearing efficiency (akalactate threshold) heart rate and pace zones

36 Month 1 100% 90% 80% 70% 60% 50% 40% 74% 70% 66% 93% 90% 83% 74% End of Transition Cycle Dietary CHO: 7.7 g/kg (61%) 30% 20% 10% 0% 26% Min/mile: 10:00 34% 30% 26% 18% 11% 8% 9:32 9:05 8:42 8:20 8:00 7:42

37 3 months later 100% 90% 80% 70% 60% 50% 40% 30% 20% 10% 0% 58% 55% 54% 56% 50% 45% 50% 46% 42% 44% End of Preparation cycle Dietary CHO: 5.4 g/kg (53%) 70% 58% 42% 30% Min/mile: 10:00 9:32 9:05 8:42 8:20 8:00 7:42

38 MCEA Case Study Summary Pace (min/mile) CHO Expend. Month 1 CHO Expend. Month 3 FAT Oxidation Month 1 FAT Oxidation Month 3 10: : : : : : :

39 MCEA Case Study Summary Pace (min/mile) CHO Expend. Month 1 CHO Expend. Month 3 FAT Expend. Month 1 FAT Expend. Month 3 10: : : : : : :

40 Application Underdeveloped aerobic system Higher CHO diet at less appropriate times of year More reliance on supplemental CHO Poor utilization of body fat stores for energy Inability to properly feed during training/racing

41 Want More Proof? Male Elite Cyclist Start Percentage Stages 3 weeks later Percentage Stages

42 Future Looks Bright! 1. MCEA will allow athletes to further individualize nutritional needs for competition. 2. Calorie and carbohydrate intake can be matched for specific heart rate and power/pace training zones. 3. Crossover Concept can be utilized to gauge fitness in addition to it allowing an athlete to manipulate nutrition needs based on fitness throughout the year.

43 Summary A good coach understands the why. Over-testing is as bad as under-testing. Coaching is as much an art as it is a science. Know how to apply science but don t get bogged down with it. Listening to your athletes and observing them gives more information and feedback.

44 Great Resource!!! $15 per signed copy available at the USA Triathlon Booth

45 Thanks to USA Triathlon! Contact information:

Hector L Torres. USAT Coach Lv 2 USAC Coach Lv 2 USAS Coach USATF Coach MS Sports and Science. Monday, February 11, 13

Hector L Torres. USAT Coach Lv 2 USAC Coach Lv 2 USAS Coach USATF Coach MS Sports and Science. Monday, February 11, 13 Hector L Torres USAT Coach Lv 2 USAC Coach Lv 2 USAS Coach USATF Coach MS Sports and Science Goals Understand the basic components of nutrition Understand the requirements of an athletes nutrition during