ENDURANCE SPORTS NUTRITION

Complex carbohydrates with low glycemic index Simple carbohydrates with high glycemic index + complex carbs + proteins + electrolytes Simple carbs + complex carbs + proteins BEFORE DURING AFTER 0.5 grams of carbs/kg body weight, 1 to 4 hours before 3 days before (option): Maltodextrine carbo loading Morning of : Energy cake or Granola 1-2 hours before: low glycemic carb like oats (ex: CLIF BAR) 30-90 grams every hour Energy Drinks: sipping slowly (can alternate with water) Electrolytes: Salt replacement (ex: Zero) Energy bars / Energy waffles: cut into pieces before race and eat slowly Energy gums / fruit pulps / fruit jelly bars: dose slowly to reduce sugar highs and lows Energy gels: to be taken only when necessary. Once start must continue every 20-45 minutes 1-2 grams per kg of body weight up to 4 hours post-exercise Recovery Drinks: taken within 1 hour after exercise Recovery (protein) bars: after exercise Recovery sticks: after exercise Daily Protein Requirements No exercise: 0.5-0.8 g/kg/day Endurance: 1.2 1.4 g/kg/day Resistance: 1.6 1.7 g/kg/day Water Water Water 250-500 ml 150-300 ml / 15-20 minutes = 500-1000 ml/h 1000 2000 ml per kg lost Cures (ex: Stimium Recuperation MC3) + Nutritional Complements (ex: Protein / Fe / Mg)

Outline PART 1: ENERGY and MACRONUTRIENTS What is energy? What are macronutrients? What does each macronutrient do? PART 2: OPTIMAL HEALTH and CONSEQUENCES Why is proper hydration important? Why are macronutrients important? PART 3: OPTIMAL HEALTH and EXERCISE How much water, carbs proteins, vitamins and minerals should I take? PART 4: PRODUCTS TIMELINE OVERVIEW What are the different types? Which product for the correct timing?

PART 1: ENERGY and MACRONUTRIENTS WHAT IS ENERGY? WHAT ARE MACRONUTRIENTS? WHAT DOES EACH MACRONUTRIENT DO?

Energy Everything you do (consciously or unconsciously) requires energy. but WHAT IS ENERGY? In biology energy is a reusable molecule called ATP (Adenosine Tri-Phosphate). ATP provides the energy necessary to drive all biological and chemical reactions in your body.

Energy From where do we get ATP? The famous Kreb s cycle (aka Citric Acid cycle) What do we need to make ATP? FOOD and OXYGEN

Macronutrients Macronutrients or Macro-Nutrition simply refers to the three basic nutritional categories: Carbohydrates quick source of energy Fats Stored / long term source of energy Proteins building block of muscles, connective tissue, etc.. IMPORTANT TO NOTICE: Proteins, fats and carbohydrates can all be used to make energy.

Carbohydrates Carbohydrates provide the main source of energy for metabolism in living organisms. Carbohydrates are the primary energy source during exercise Common carbohydrates are sugars and starches.

Carbohydrates Carbs can be divided into three types based on their shape: Monosaccharides Single ring sugars Ex: glucose, fructose... Disaccharides Double ring sugars Ex: sucrose, lactose Polysaccharides Rings of chains of sugars (a.k.a complex carbohydrates). Ex: starch (pasta, bread, potatoes, maltodextrin )

Carbohydrates Carbs are also divided according to their Glycemic Index: a number associated with carbohydrates in a particular type of food that indicates the effect of these carbohydrates on a person's blood glucose (also called blood sugar) level. A value of 100 represents the standard, an equivalent amount of pure glucose. High Glycemic Index Food Low Glycemic Index Food

Lipids (fat) Lipids are fats and oils. Used to store energy for long term use. The fatty acids are either saturated or non-saturated:

Proteins The basic building blocks for all living things and are important for both structure and function. In fact, the protein is the key "building" nutrient for a variety of bodily tissues, many of which support muscle growth: Enzymes proteins that drive all the body s chemical reactions. Skin Hair Nails Bones Connective tissue

Proteins Protein makes up 15-20% of ones bodyweight and is thus, next to water, the body's second most abundant substance. Proteins are actually long chains of smaller units called amino acids. One protein may contain hundreds, thousands, or millions of amino acids in a single chain. There are about only 20 different types of amino acids. Two categories: Essential amino acids (9) must be obtained through diet Non-essential amino acids (11) can be synthesized by the liver

Proteins We cannot make our own and need to eat to get them Essential Amino Acids Histidine Isoleucine Leucine Valine Lysine Methionine Phenylalanine Threonine Tryptophan BCAA the 3 A.A. most found in muscle tissue Non Essential Amino Acids Alanine Arginine Asparagine Aspartic Acid Cysteine Glutamic acid Glutamine Glycine Proline Serine Tyrosine

PART 2: OPTIMAL HEALTH and CONSEQUENCES WHY IS PROPER HYDRATION IMPORTANT? WHY ARE MACRONUTRIENTS IMPORTANT?

Optimal Health and Exercise THE MOST IMPORTANT TOOL YOU HAVE IS YOUR BODY Expensive bicycles, the latest shoes, the best training outfits are all support materials for your body You need to maintain your body in optimal health and condition: Consume adequate energy and nutrients Maintain appropriate body composition Promote optimal recovery from training Maintain hydration status Proper nutrition and energy products (drinks, bars, gels, electrolytes etc..) Water

Water and Dehydration About 50%-75% of the body is water Dehydration caused by exercise can lead to decreased performance Potentially dangerous Light dehydration can also cause: dizziness, light-headedness, lack of energy, and muscle cramping. Severe dehydration can lead to: heat exhaustion, heat stroke, seizures, and even death.

Responses during exercise with different amounts of water intake: Body temperature Heart rate Rating of Perceived Exertion

Carbohydrates and Hypoglycemia Carbs are the main source of energy for the body. When exercising we quickly deplete our store reserves of Carbs We completely deplete our carb reserves in about 3 hours

Carbohydrates and Hypoglycemia It takes about 60 minutes of exercise before the body starts using Fats as a source of energy. The risk for endurance athletes is Hypoglycemia: Hypoglycemia, also called low blood glucose or low blood sugar, occurs when the level of glucose in your blood drops below normal What are the symptoms and risk:

Protein deficiency Carbohydrates and fat are the body's major fuels during exercise. However: Resistance athletes breakdown a large quantity of protein. Endurance athletes also breakdown protein but at a smaller quantity. Meaning that additional protein must be taken to replace the lost protein: To be sure that protein is not drawn away from muscle, where it is needed for growth and RECOVERY To be sure it is not taken from vital organs where serious damage can occur (long term catabolic state).

Vitamins, Minerals, and Athletic Performance B vitamins Needed for energy metabolism Choose variety of whole grains, fruits, and vegetables Calcium Needed for normal muscle function and strong bones Low-fat dairy products Adequate intake may be a problem for females

Vitamins, Minerals, and Athletic Performance Iron Needed for oxygen delivery and energy production Athletes have higher losses Lean red meats, vegetables, and enriched grains Other trace minerals Copper and zinc: involved in maintaining and regulating many physiological processes, especially those involved in normal carbohydrate, fat and protein metabolism and the ultimate formation of usable energy Avoid high-dose supplements

PART 3: OPTIMAL HEALTH and EXERCISE HOW MUCH WATER, CARBS, PROTEINS, VITAMINS AND MINERALS SHOULD I TAKE?

Optimal Health and Exercise THE MOST IMPORTANT TOOL YOU HAVE IS YOUR BODY You need to maintain your body in optimal health and condition: Consume adequate energy and nutrients Maintain appropriate body composition Promote optimal recovery from training Maintain hydration status Proper nutrition and energy products (drinks, bars, gels, electrolytes etc..) Water

Optimal Health and Exercise Vary depending on effort: Ex: Running less than 10km (1hr) Vs. more than 10km (1hr) Ex: Frequency of training Vary depending on goals: Ex: Weight loss Vs. Maintain weight Vs. Gain weight Ex: Exercise for pleasure VS. performance Vary depending on individual experience Ex: some people require lots of carbs Vs. some people require just water Vary depending on environmental conditions Ex: very hot day Vs. normal/cool day

Water and Exercise Exercise and fluid loss Increased losses from sweat Increased with heat, humidity Risk for dehydration Hydration Adequate fluids before, during, after exercise Water vs. sports drinks depends on: Duration Intensity Environmental factors

Water and Exercise Water Intake Before Exercise: Drink 250-500 ml Water Intake During Exercise: 150-300 ml every 15-20 minutes = 500-1000 ml/hr Thirst may be an adequate indicator of fluid needs Sipping slowly Water Intake After Exercise: 1000 2000 ml per kg lost during exercise Thirst and Urine color may be good indicators of fluid needs

Carbohydrates and Exercise Carbs Intake Before Exercise: (optional) Carbo loading for 3 days before; and/or 0,5 grams of carbs / kg body weight, 1 to 4 hours before Easily digestible and smaller amounts of carbs if within one hour from exercising Avoid high glycemic index carbohydrates if within one hour from exercising. Why? Carbs Intake During Exercise: 30-90 grams every hour (e.g. 250 ml sport drinks generally contain 14-24 grams) High glycemic index. Why? Carbs Intake After Exercise: 1-2 grams per kg of body weight up to 4 hours post-exercise (plus protein)

Dietary Fat and Exercise Fat is the major fuel source for endurance activities High-fat diet not needed Recommendations Moderate fat intake: 20 35% of calories Limit saturated fat to less than 10% of energy Avoid trans fat as much as possible

Protein and Exercise Protein recommendations Adults: 0.8 grams per kg body weight per day Endurance athletes: 1.2 1.4 g/kg/day Resistance-trained athletes: 1.6 1.7 g/kg/day Protein intake after exercise Replaces lost protein Also helps replenish glycogen Protein sources Foods: lean meats, fish, low-fat dairy, and egg whites Energy Products: Protein bars, Recovery drinks, whey protein shakes, BCAA

Energy and sports

PART 4: PRODUCTS TIMELINE OVERVIEW WHAT ARE THE DIFFERENT TYPES? WHICH PRODUCT FOR THE CORRECT TIMING?