Eating Right, Nutrition for Training What should we be eating?

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1 Go HGConsu centennial Explicit S1on 0fmedl SearchMe exact Eating Right, Nutrition for Training What should we be eating? Susan Thomas RD, LDN, CDE Registered Dietitian, Certified Diabetes Educator, Sports Medicine Dietitian

2 Improperly fueling your body prior to training is like putting bad gas in your car.

3 Nutrition Bad Habits Skipping meals- especially breakfast Not eating fruit or vegetables at meals Eating fried foods more than 1-2 times/week Consuming red meat more than 2 times/week Loading up on foods with empty calories Alcohol Sweets Regular soda

4 The big day is April 24 th! You need a nutrition game plan!

5 2005 USDA Food Guide Pyramid One size doesn t fit all. Variety- 6 colored bands (food groups) Proportionality- widths of the colored bands Gradual improvement- small steps Personalization- person, slogan, URL Moderation- narrowing of the food groups from bottom to top Activity- climbing the steps

6 Team HCA Website Training section Calorie Needs (minimum & maximum) Nutritional Needs Calculator to determine daily Carbohydrate, Protein, Fat goals Nutrition section Ask the Registered Dietitian (Amy Lowy) Recipe ideas, Nutrition Newsletter, Nutrition tips

7 Carbohydrates (CHO) Best fuel source for working muscles. Including foods with carbohydrates at every meal & snack will ensure your glycogen stores are maximized. (fruit, dairy, whole grains, starchy vegetables) Remember: your glycogen stores (muscle & liver) are like your refrigerator for CHO storage. Performance will likely be reduced if you begin your run with low levels of muscle glycogen.

8 Carbohydrates (CHO) When training hard each day, runners need grams of CHO per pound of body weight. High intensity marathon runners may need as much as grams of CHO per pound of body weight. Example- 127pound female, recreational runner training for the ½ marathon would need 2.5grams of CHO per pound of body weight. 127 x 2.5= 317grams of CHO 3snacks per day (30grams of carbohydrate) = 90grams of CHO 3meals per day (75grams of carbohydrate) = 227grams of CHO To be sure you are consuming enough CHO, eat whole grains, fruit and vegetables at lunch and supper. Have fruit, dairy and whole grains at breakfast.

9 Example Meals: Breakfast (75grams of CHO) 1cup of raisin bran cereal (57gCHO) 1/2cup of skim milk (6gCHO) 1cup of strawberries (12gCHO) Lunch (75grams of CHO) Fiber -Omega fatty acids -Light, not white tuna! Tuna fish sandwich (canned light tuna) (30gCHO) Baked chips (25gCHO) 1cup salad, (1Tbsp) light dressing (7.5gCHO) 1 cup low-fat milk (12gCHO)

10 Example Meals: Supper (75grams of CHO) Broiled pork chop with sautéed veggies (7gCHO) Medium baked sweet potato (37gCHO) 1.5Tbsp light butter (0gCHO) 1cup of fruit salad (19gCHO) 1cup of low fat milk (12gCHO) Eat whole grains, fruit & vegetables at lunch & supper. Have fruit, dairy & whole grains at breakfast.

11 Protein (PRO) Typical American diet includes plenty of protein. Runners usually don t require protein drinks or other protein supplements. Good sources: fish, chicken, turkey, milk, yogurt, eggs, nuts, soy, low-fat cheese. Vegetarian complete proteins: beans/rice or bean burrito

12 Protein (PRO) Runners need.55 to.65grams of protein per pound of body weight. Example: 127pound female, recreational runner training for the ½ marathon:.65g x 127 = 83grams of PRO /day 3snacks/day (5grams PRO each) = 15grams PRO 3meals/day (23grams PRO each) = 68grams PRO

13 Protein (PRO) Sample day: 1cup of raisin bran cereal (5gPRO) 1/2cup of skim milk (5gPRO) 1cup of strawberries (0gPRO) Tuna fish sandwich (21PRO) Baked chips (2gPRO) 1cup salad, (1Tbsp) light dressing (4gPRO) 1 cup low-fat milk (8.7gPRO) Broiled pork chop with sautéed veggies (24gPRO) Medium baked sweet potato (3gPRO) 1.5Tbsp light butter (0gPRO) 1cup of fruit salad (0gPRO) 1cup of low fat milk (8.7gPRO) Snacks Peanut butter crackers (4gPRO) String Cheese (7gPRO) 3Tbsp trail mix (5gPRO) 1medium banana (0gPRO) Goal: 83g PRO Total: 97g PRO

14 Fats & Oils -Fat should make up 20-25% of calories in a runners diet. -Runners that restrict fat: 1) may become deficient in fat soluble vitamins 2) increased injury rate (stress fractures, etc) 3) females may have menstrual irregularities -Moderation is key! -Choose mostly monounsaturated fats- (olive oil, nuts, avocados) -Saturated fats- to be limited -Trans fats to be avoided!

15 Nutrition Essentials Have carbohydrate foods at every meal minute window: Follow up a workout with a snack which includes carbohydrates (30grams) and protein (10-20grams), and try to have your next meal within 1-2hours. Examples: 16oz Sport Drink and a Powerbar Medium bagel with 2Tbsp peanut butter Consistency and timing. Don t skip meals and don t forget healthy snacks throughout the day.

16 Nutritional Myths & Hazards Before, During, & After Training MYTH I shouldn t eat before I train Big problem if training in morning HAZARD I don t have time to eat Lack of preparation will affect performance gains MYTH Wait 2-3 hours after a training to eat 15-30minute window for recovery UNPROVEN I need to have protein during my exercise and should be drinking a sports drink with protein.

17 Athletes have wondered. Protein Nutrition & Endurance Exercise: What Does Science Say? Consuming a small amount (10-20 grams) of high-quality protein after exercise promotes muscle protein synthesis compared to carbohydrate alone and may enhance the body s response to long-term training. Some studies have suggested that consuming protein with carbohydrate during exercise improves endurance performance while other studies have reported no benefits. Additional research will resolve this debate, but at this time no established mechanism by which protein intake during exercise should improve performance. Recent evidence indicates that when carbohydrate is consumed in sufficient amounts during exercise, adding protein provides no performance benefit and does not enhance muscle glycogen synthesis following exercise. Martin J. Gibala, Ph.D., Department of Kinesiology, McMaster University Protein Nutrition and Endurance Exercise: What Does Science Say? Gatorade Sports Science Institute (GSSI).

18 HYDRATION **If your body temperature drops even 1% it is likely that your athletic performance will suffer. Hydration Goals: Before exercise: o Maximize fluid intake during the 24 hours before your run. o Drink at least 2 cups of fluids 2 hours before your run. o Drink extra fluid during the last minutes before exercise. During exerciseo Consume fluid at regular intervals. (1/2-1 cup of fluid for every minutes) o Choose cool, sports drinks. After Exerciseo Replete lost fluid/electrolytes/ carbohydrates. o Drink at least 2 cups of fluid for every pound of body weight lost during runs.

19 Hydration A runner needs fluids just like a car s radiatorwithout adequate fluid both will overheat and stall. You must train yourself to drink on schedule! When you notice that you are thirsty, you are already slightly dehydrated. Don t rely on your thirst to tell you when to drink. When you are training, carry bottles in a pack or belt with you or stash them along your running route.

20 Hydration How can you tell if you are drinking enough water? Urine is clear (diluted) like lemonade instead of yellow. You should urinate frequently every 2-4 hrs. For each coffee or caffeinated beverage cup you drink, you need an extra 8 oz of water.

21 Sport Drinks Many options available Regular, lower calorie, zero calorie Wise choice for runners Replaces lost electrolytes Replaces CHO Choose a drink that is 6-8% carbohydrate or 14-19grams of carbohydrate/cup Desirable taste may increase consumption Grape flavor

22 Snacking During a Run. Sometimes it s helpful to snack during a run. Bringing a gel pack (goo), gummy bears, jelly beans, etc during long runs may help increase endurance. Every person is different in the type of food, so you must test them out first.

23 An Athlete s Food & Activity Log 6:30am 1 omelet with egg substitute and 1 slice of cheese 1 medium whole wheat bagel 1 banana 1 cup of 1% milk 7:30am 1.5 cup of Gatorade 8:30am----run 5.5miles (best time ever.felt great) 10:45am---1cup of sport drink and 1 banana -Food intake and amounts -Timing -Activity & Performance -Evaluation 3pm---1 large salad with grilled chicken,1cup of green beans, water 8pm---weight lifting 45minutes (weak) 9pm---soup/salad and 2 crackers and 2cups Crystal light Needed more carbs Needed a protein source and drink sport

24 Food & Activity Log Training or Competing Date Time Food Amount Activity Performance 2/5/07 6am Honey Nut Cheerios 1% milk 1 banana Grape juice 2oz 1 cup 1 large 1/2 cup 3.5mile Run & 10minute sprints Best run ever! Lots of energy. No nausea or indigestion.

25 How do you win with good nutrition? Have 3 meals per day Plan ahead by keeping snacks handy. Don t forget pre/post run snacks Learn about you! Keep a food & activity record. Eat the same meal the night before and day of a long training run, so that you will identify the meals that work best for you. Hydrate- drink more water! Choose foods with fiber- read labels Increase servings of fruit & vegetables Limit fried foods as much as possible

26 How to win with good nutrition! Limit red meat (1-2servings a week) Don t forget dairy (~3servings a day) Include carbohydrate foods at every meal and snack Don t forget fish (~2servings per week). Limit empty calorie foods & alcohol. Be disciplined with good nutrition.

27 The day before the race Follow your meal plan closely and consume carbohydrate foods at all meals & snacks. Don t forget a bedtime snack. -Granola cereal & milk -Chocolate milk & banana Tip: If you will be dining out, be sure to get reservations at your favorite Italian restaurant! Avoid alcohol.

28 Nutrition Around Training & Races Runner s Game Plan PRE-EXERCISE High carbohydrate meal/snack that is well-tolerated 1 to 4 hours prior to exercise (2-3 hours may best to allow for stomach emptying) Decrease carbohydrate and calorie content of the meal/snack, the closer to exercise the meal/snack is consumed Include some lean protein to enhance fullness Examples for an average athlete: 1 hr before: 1 banana + 1 cup bite-sized Mini Wheats OR small turkey sandwich + 16 oz. sport drink 3 hrs before: bagel sandwich with turkey and veggies + 1 banana + 1 cup low fat fruit yogurt + pretzel twists (1 oz or 16 twists) + 2 cups skim milk + Rice Krispie treat DURING EXERCISE Liquid to replace sweat losses and stay hydrated Drink every minutes (~1 cup) Carbohydrate to maintain blood glucose concentrations and minimize fatigue grams carbohydrate (~ calories) every hour Example: ~1 cup sports drink (4-8% carbohydrate) every minutes POST-EXERCISE Restore muscle and liver glycogen to minimize fatigue Replenish body for next bout of exercise Carbohydrate intake within 30 minutes of exercise and another high carbohydrate meal/snack within the next 2 hours Try to include some protein in the post-exercise meal Examples for average athlete: 16 oz sport drink + 1 Powerbar 32 oz sport drink + 1 banana 2 cups skim milk + 4 graham cracker squares Bagel with 2 Tbsp peanut butter Baked potato with skin, topped with ½ cup refried beans, ¼ cup salsa

29 Resources: Team HCA Website- Training and Nutrition and Ask the Nutritionist (Amy Lowy) American Dietetic Association Gatorade Sport Science Institute USDA Food Guide Pyramid & Dietary Guidelines Book- Nancy Clark s Food Guide for Marathoner s

30 To eat is a necessity, but to eat intelligently is an art. La Rochefoucauld (circa 1650) Thank you. Any questions?