-0 _........... - t I --- -.. Sports Nutrition Tips for Triathlon Endurance Athletes CARBOHYDRATES CHO are crucial for endurance athletes Important energy source Playa role in breaking down fats for energy Glycogen, body's immediate CHO stores, are important for quick energy during exercise When glycogen is depleted, endurance athletes experience extreme fatigue-"hitting the wall" Time of exhaustion during endurance exercise is directly related to levels of stored glycogen in the muscles Carbohydrate Recommendation: 50-65% of total calories throughout the day I - 3-5 g per Ib body weight PRE-EXERCISE: Carbohydrate consumption before exercise helps save glycogen for later use Not consuming carbs before an event leads to premature fatigue during exercise Recommendation: Consume a carbohydrate-rich snack or meal 2-4 hours before endurance exercise Be sure to eat far enough in advance to ensure the food digests well before exercising, but not so long that hunger ensues DURING EXERCISE: Try to consume 60-66 grams of carbohydrate per hour 60-66 grams of carbohydrate = 34 oz. (4~ - 8 oz. cups) Gatorade 8 Clif Shot Blocks 2 Powerbar Gels 3 packages Jelly Belly Sport Beans
POST-EXERCISE RECOVERY Carbohydrates after exercise are important to replenish glycogen Later performance will suffer if not consumed Try to eat carbohydrates as soon as possible after exerciseideally 15-30 minutes when muscles are most receptive to glycogen storage Consume 0.5 g of carbohydrate per Ib body weight (ex. 140 Ib body weight =70 g carbs) This snack should be followed by a substantial meal within the next 1-2 hours Adequate intake ofcarbohydrates can help endurance athletes prolong the onset offatigue or "hitting the wall" CARBOI-fYDRATE LOADING Can be effective way to maximize muscle glycogen stores prior to an endurance event Increasing muscle glycogen can increase the time to exhaustion 6-7 days prior to event: tapering and resting muscles Scheduled decrease in amount and intensity of training to allow for recovery and replenishment of glycogen stores Carbohydrates consumed each day should slowly increase from 45-55% of total calories to 65-70% of total calories -500-600 grams of carbohydrate per day to maximize glycogen stores CHO intake greater than 600 grams won't add any further benefit 2.
PROTEIN Adequate protein is necessary for muscle maintenance and recovery Recommendation: - 0.5-1 g per Ib of body weight (ex. 154 Ibs x 0.5 g = 77 grams protein per day) PRE-EXERCISE: Protein-rich foods 2-4 hr before event with high carbohydrate meal Helps keep you from getting hungry and maintains energy levels for longer periods of time POST-EXERCISE RECOVERY: Enhance making of glycogen and rebuilds muscle tissue Should be eaten within 15-30 minutes after exercise Try to get 6-20 g of protein after the event FAT Recommendation: 20-35% of daily calories During exercise fats slow gastric emptying and may cause cramping Not needed for recovery Should be used to fulfill energy requirements beyond carbs and protein 3
SODIUM &POTASSIUM Important for transmission of nerve impulses and muscle contractions Helps in the absorption of glucose- fuel for your exercise Both lost in sweat with the greatest loss of sodium If excessive sodium is lost without replacement, hyponatremia can occur, which is life threatening Generally get pl.enty of sodium in American diet- there is no need to limit sodium Potassium consumption generally lower- eat plenty of fruits, vegetables, and low fat dairy Sodium and potassium (electrolytes) are present in sports drinks liydration Proper hydration essential for peak performance Must be well-hydrated before starting exercise Perform "sweat trial" to determine fluid needs during exercise Outside of exercise men need 3.7 liters (-16 - women need 2.7 liters (-11-8 oz. cups) of fluid POST-EXERCISE RECOVERY 8 oz. cups) fluid and Drink fluids to replace any weight loss during exercise (16-24 oz per Ib lost) SWEAT TRIALS Perform a "sweat trial" to determine fluid needs during exercise 1. Take pre-exercise weight 2. Exercise and record how much fluid you consumed 3. Take post-exercise weight 4 For every Ib lost multiply by 16-24 oz 5. Add the amount of fluid you consumed during the workout 6. The resulting number is your total fluid needs 7. Divide your total fluid needs by the duration of the exercise, in hours 8. The result is the number of ounces needed per hour of exercise ) 4 ~
WHEN DRINKING & EATING ISN'T FEASIBLE During parts of an event, drinking or eating may not be convenient for re-fueling which takes extra planning Consume a greater amount of carbohydrates a few days before the event Eat a larger pre-activity meal Drink plenty of fluids up until the start of the event Pack food and beverages to consume immediately after the event Have friends, family, supporters carry food or drink along Optimize transition times when possible SWIMMING = pre-race nutrition and hydration are top priority BIKING =most conducive to eating and drinking o Carry fluids in bottles attached to bike frame o Carry food in bike bags or pouches o Great time for catching up after the swimming event and stocking up for the running event o Biking is non-impact so athletes experience fewer gastrointestinal issues- ideal time for fueling RUNNING =preparation before the event is key o be aware of where aid stations are ahead of time o carry belts with bottle holders and pouches for food ~ J
RESOURCES Open nutrition hours at the ARC Wellness Center o Monday-Thursday 4pm-7pm Reliable Sports Nutrition Book o 101 Sports Nutrition Tips by Susan Kundrat, MS, RD, CSSD, LDN o ISBN: 1-58518-901-4 Credible Websites: o Iowa State University Extension- Eat to Competehttp://www.extension.iastate.edu/nutrition/sport! index.html o Gatorade Sports Science Institute- http:// www.gssiweb.com/ o Colorado State University Extension- http:// www.ext.colostate.edu/pubs/foodnut/09362.html SIAI h1i1i'il Sources: American Dietetic Association. "Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance." Journal of the American Dietetic Association 109:3 (March 2009): 509-27. F,ink, Heather Hedrick, Lisa A. Burgoon, and Alan E. Mikesky. Practical applications in sports nutrition. Sudbury, MA: Jones and Bartlett, 2006. Prepared by: Devon Romano University of Illinois at Urbana-Champaign April 2009 dromano2@illinois.edu i t omo... 0 1 o _ ooo 0 oo o J i I