Presented by Dorette Sommer-Franks

Transcription

1 Presented by Dorette Sommer-Franks Endurance & Nutrition Coach Certified USA Triathlon, USA Track & Field, RRCA

2 ² Trifiniti Endurance and Nutrition Coach ² USA Track & Field, USA Triathlon ² Head Coach ² Nike Women s Marathon ² San Francisco Marathon, The San Francisco Aids Foundation ² Ironman Group Training, Golden Gate Triathlon Club ² Track Coach (GGTC0, 2007 to present ² Power Cycle & Swim Instructor, Western Athletic Clubs ² Joyent, Worksite Wellness Nutrition Coach ² Sedentary & Active individuals ² Endurance & Ultra-distance athletes ² Endurance Athlete, 14 yr. ² 2011 Team USA, ITU World Championship Long Course ² 2010 Ultraman Canada ² 5-time IM finisher + Boston Marathon racer ² Registered Dietitian (May 2015) ² ² Sports Nutrition Whole food, plant-based ² Freelance Writer The Running Project Chronicle Books Academy of Dietetics, SCAN SHAPE, Runners World, & Women s Health magazines

3 q Nutrition 101 q Function of Macronutrients During Exercise q Energy in the Body - Fuel! For a Purpose q Periodization q General Recommendations q Transition to Base Phase Nutrition q Competition to Race Phase high volume/ intensity q Example of Endurance Recommendations q Solids vs. Liquids

4 } Daily Nutrition Fundamentals Eat 3 meals plus 2-3 snacks a day Variety of foods from each food groups Grains Proteins combining protein sources Fruits Vegetables Vitamin D Sunlight (10-15 min. 2-3/week) on hands and face Fortified in milks Vitamin B12 Vegetarians - eggs and dairy Vegans - nutritional yeast (Red Star) Fortified in soymilk, breakfast cereals Calcium Dark leafy greens Fortified Iron Dried beans, dark leafy greens Vitamin C with non-heme bound Iron Omega-3 EFA Flaxseed, flaxseed oil, canola oil, tofu, soybeans, walnuts

5 } Carbohydrates preferred fuel during activity Glycogen à muscle function (movement) Glucose à brain function (mental focus) } Proteins Breaks down when body runs out of muscle glycogen Spared at lower intensities } Fats Primary fuel source during lower intensities Protects internal organs and provides insulation } Water Transports nutrients, wastes, electrolytes

6 D U R A T I O N Protein Carbohydrate Fat 2 0 Rest Mild Intensity High Intensity INTENSITY

7 } Carbohydrates limited Muscle 1,200 1,800 kcal Liver kcals Blood 80 kcals Spared during Light intensity training; quickly utilized during short, high-intensity } Fat unlimited supplies! Adipose 80,000 kcals Utilized during low intensity training } Protein we don t really use Muscle 30,000 kcals M. Ryan, Calories Provided By Body-Fuel Stores. Sports Nutrition for Endurance Athletes: 73

8 Athletes have increased nutrient needs The Lean, mean, calorie-burning machine Goal: ingest foods and fluids that optimize training, racing, and recovery needs while: Replenishing lost energy (calories) Speeding recovery Repairing muscle damage and reduce inflammation Providing energy for metabolic function & cellular growth

9 Nutrient needs vary depending on the exercise/ training: Season as phases of training, called Periodization Preparation, base, build, competition, recovery/ transition Duration Frequency Exercise modality: Team/Individual (soccer, track & field, football) Weight-class/aesthetic (weightlifting, figure skating, boxing) Endurance (triathlon, swimming, cross-country running, cycling, rowing, kayak)

10 } Changing nutrition to match annual training changes (energy expenditure) Base phase Low intensity Low volume Build phase Increase in intensity Increase in volume Competition phase Transition/Recovery (photo credit:

11 } Differences range due to Differences amongst athletes Body weight/composition changes Competition cycle } 3 19g CHO/kg body weight } g PRO/kg body weight } 0.8 3g FAT/kg body weight } Let s come back to this! Why such a broad range?

12 } Low Volume, low intensity = Nutrition 101 Nutrient needs are lower Avoid overconsumption } Weight loss (if appropriate) } Eat to train, not train to eat } Eat to learn Foods that work for weight control/loss, GI friendly, experiment with what works/what does not.

13 } Metabolic what? Goal: Train the body to utilize fatty acids as the primary fuel substrate and preserve glycogen as duration and intensity increases. Crossover Concept Photo: Bob Seebohar, Fuel4mance

14 } CHO 3 7 g/kg bw (depending on body weight or composition goals 3-4 g/kg for weight loss 4 7 g/kg without weight loss } PRO g/kg bw g/kg for hypertrophy g/kg for weight loss g/kg not lifting much } FAT g/kg bw g/kg bw for weight loss Seebohar, B. (2011). Nutrition periodization for athletes: Taking traditional sports nutrition to the next level. (2nd ed.). Boulder, CO: Bull Publishing Company.

15 Before Nutrition 101! Improve glycogen stores Focus CHO, low PRO & low FAT, easily digestible. ~1-1.5 g CHO/lb 2-3 hrs prior to allow for absorption Fluid ml/kg During Fluid/electrolyte balance 3-8 oz fluid/15 20 min. (drink to thirst) mg sodium dep on sweat rate CHO g CHO/hr depending on duration or exercise modality Body stores 2-3 hrs CHO at low to mod intensity *metabolically inefficient consume ~ 30 min = more CHO burn PRO <2 hrs NA 3-10 g/hr >2 hrs FAT NA After Consume within min post quality training. Window of Opportunity insulin sensitivity at its highest/ muscles accept nutrients 1-1.2g CHO/kg bw ( lbs = cal CHO g PRO. More is not better FAT mono o polyunsaturated (control inflammation, Omega 3 s are best). Fluid Goal < 2% body weight. Sweat rate 24 oz fluid for every 1 pound lost during training Seebohar, B. (2011). Nutrition periodization for athletes: Taking traditional sports nutrition to the next level. (2nd ed.). Boulder, CO: Bull Publishing Company.

16 } Dependent on Goals } Identify what foods sit best in the digestive track } Practice competition simulation during training } Fine-tune nutrition plan, esp. hydration and electrolytes } Avoid temptation Trying something new before big training/events Alcohol } Travel? What s available hotel amenities, grocery stores, food types

17 } CHO 5 12 g/kg bw } PRO g/kg bw } FAT g/kg bw } Fluid Color of urine as an indicator

18 Before Nutrition 101! Improve glycogen stores Focus CHO, low PRO & low FAT, easily digestible. ~1-1.5g CHO/lb 1-4 hrs prior to allow for absorption Fluid environmental considerations oz fluid w/ CHO and sodium During Fluid 3-8 oz fluid/15 20 min. (drink to thirst). Electrolyte replacement fluid? CHO g CHO/hr depending on duration and modality Body stores 2-3 hrs CHO at low to mod intensity PRO <2 hrs NA FAT NA After Glycogen depletion? (high intensity > 3 hrs) If Nutrition 101 = NA Light snack or g CHO/5-10 PRO 20 g PRO for strength training FAT interferes with CHO absorption = NA, small amounts OK Fluid Goal < 2% body weight. Sweat rate Replace lost sweat via electrolyte replacement fluid. Seebohar, B. (2011). Nutrition periodization for athletes: Taking traditional sports nutrition to the next level. (2nd ed.). Boulder, CO: Bull Publishing Company.

19 } Merriam Webster The ability to do something difficult for a long time to deal with pain or suffering that continues a long time. } The endurance athlete Person who trains to condition their aerobic system for endurance and stamina primarily for long distance events. > min. 10k, half to full marathon, triathlon, Ironman, ultra distance events

20 ACSM & AND Guidelines for endurance athletes u 34 yo female IM triathlete training 5-6 2x/dy. } Carbohydrates (CHO): 6-10 g/kg BW 130 lb. female / 2.2 kg = 59.1 kg 59.1 kg x 6 10g CHO = 355 to 591 g CHO (multiply by 4 calories per gram) = 1,420 to 2,362 calories CHO } Protein (PRO): g/kg BW 59.1 x 1.2 to 1.4 = g PRO (multiply by 4 calories per gram) = 284 to 331 calories PRO } FAT: g/kg BW 59.1 x 0.8 = 47 to 59g FAT (multiply by 9 calories per gram) = 423 to 521 calories FAT } Total daily calories = 2,127 to 3,214 3 meals at 25-30% daily calories 2-3 small snacks at 8-12% of daily calories

21 } So, what do I eat during training and racing? Carbohydrate calories Easily digestible, fast absorbing Solid food: bars, gels, fruit careful of too much fiber Not all bars and gels are equal Bars: calories; 30g CHO Gels: calories; g CHO Protein = slow absorption à GI distress Liquid calories: Gatorade (CHO + electrolytes) Too much on a hot day à GI distress? Hydration Electrolyte supplementation Main electrolyte: sodium/potassium Antioxidants for before, during and post training and competition

22 Ø Plan your meals Ø At Home Ø Pack it for On the Go Ø Dried nuts and fruit, fresh fruit, Vega One w/shaker bottle (in a pinch), water Ø Determine your nutrient needs Ø Avoid bonking Ø Carry extra fuel plan your fuel Ø Electrolyte Drink mix (Vega Sport Electrolyte Hydrator) Ø Sports Bars (Vega Endurance Bar) Ø Plan your recovery post run Ø Recovery drink mix Ø 4:1 carbohydrate to protein ratio Ø Eat for a purpose you are athletes!

23 } Enette Larson-Meyer, PhD, Rd Vegetarian Sports Nutrition } Brendan Brazier Thrive, Optimal Performance in Sports and Life } Bob Seebohar, MS, RD, CSCS Nutrition Periodization for [Endurance] Athletes } Dunford, PhD, RD Sports Nutrition, A Practice Manual for Professionals, ADA } Osmo Nutrition product=active_hydration } Optimum Dietary Guidelines US Anti-Doping Agency } Thrive Forward } The Vegan Resource Group } Vega Sport

24 Contact Info: Dorette Sommer-Franks (415)

25 Consume high carb meal 2-3 hrs. before exercise At least 2 hrs prior to race Stick to simple carbohydrates that will be absorbed quickly Med banana w/puff rice cereal and milk Sweet potato w/ fruit Examples of what not to eat pre training: Leftover pizza or veggi burgers (protein) Heavy sandwich (roasted egg plant sandwich with mozzarella cheese on sourdough, etc). Careful of fiber! Practice breakfast intake during training preferences may be individual

26 } Drink oz. fluid 2 hrs. before training/ race } Top-off glycogen stores: drink 7-10 oz. sports drink or consume a gel (~35g CHO) min. prior to training } Consume 30-60g CHO/hr. (liquid or solid) } Drink 7-10 oz. every min. (sip, and set alarm on watch) = ~ 1 bottle

27 } Hydrate oz fluid for every pound of weight lost after training/racing (electrolyte replacement) } First 30 min. and 2 hr. interval post training & racing: 1.2 g CHO/kg BW 6-20 g PRO if training > 90 min. Replenish lost glycogen stores Minimize muscle protein breakdown Examples: Bean [and cheese] burrito Nut-butter sandwich Vega Sport Recovery Accelerator & Vega Sport Protein w/ milk and fruit smoothie High fat slows down digestion and absorption