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 the race Understand the process and caloric intake Understand Carbo-loading
Sounds Familiar Entry Fee = $200 Training Plan = $300 / month New Bike = $2,500 Race Wheels = $1,500 Travel Expenses = $2,000 Having the race of your life = Priceless
Body Composition RMR - Estimate from The Mifflin - St. Jeor equation is the most accurate for the general equation. Convert your weight from pounds to kilograms Weight: 181 / (2.2) = 82.27 Height: 72 x (2.54) = 182.88 Men: RMR = [9.99 x (82.7) wt] + [6.25 x (182) ht] - [4.92 x (35) age] + 5 Women RMR = [9.99 x wt ] + [6.25 x ht] - [4.92 x age] -161
Metabolic Efficiency (ME) The efficiency at which the body can utilize its internal stores of carbohydrate and fat at rest and during exercise. Health ad performance goal: improve the body s ability to oxidize fat, thereby preserving carbohydrate Storage of carbohydrates: Up to 2,000 for the average male, female or much more less Storage of fat Up to 8,000 calories
Training and Nutrition Cycle Changes Training Calories 20 0 January March May July September November
Carbohydrates & Protein Fruits & Non-Starchy Vegetables The density of vitamin and mineral micronutrients in these far exceeds that of the starches and simple sugars. Protein Keep intake of lean protein high by including such food in every meal
Metabolic Inefficiency Poor utilization of fat stores CHO Fat Increased reliance on carbohydrate limited stores 90 70 83 Increased need for supplemental carbohydrates Higher risk of GI distress 67.5 45 22.5 52 54 55 57 48 46 45 43 61 40 30 18 0
Metabolic Efficiency Aerobic Training Mitochondrial capacity enzymes Nutrition Periodization Plates
Training Cycles Preparatory (Base) Physical Goals Endurance Strength Flexibility Technique??? Competition (Build / Race) Physical Goals Speed Economy Skills Power??? Transition (Off-season) Physical Goals Recovery Rehab Fun???
Carbohydrate: Protein Ratio Recommended Rations for Training Nutrition Training Day Description Carbohydrate: Protein Ratio Recovery or Rest 1:1 Low volume (aerobic, <90-120 min) lor low intensity High volume (. 120 minutes ) or high intensity (i.e., intervals, tempo) Very heavy training day or 2 or more sessions per day 1:1 or 2:1 1:1 up to 3:1 1:1 up to 4:1
Recovery Day Example The Athlete s Food Guide to Metabolic Efficiency from Fuel4mance, LLC
Aerobic Training Day Example The Athlete s Food Guide to Metabolic Efficiency from Fuel4mance, LLC
High Volume Training Day Example The Athlete s Food Guide to Metabolic Efficiency from Fuel4mance, LLC
Before the Race Carbo Loading Myths: Night before race day, eat a pasta dinner. False, it takes 48-72 hours for food to leave our bodies after we place it in our mouth. Truth, you will gain weight during this loading phase. 2-3 lbs
Metabolic Exchange Testing Do I need to get tested? Not really? Methods Incremental Continuous
Protocol Information No calories 8-12 hours (variable) Bike with power measuring capabilities Treadmill (1-2%) Submaximal exercise bout, 35-60 minutes Warm up of 10-20 minutes on the cart
Adaptation Time Metabolic efficiency can be developed in as little as 2 weeks metabolic efficiency can be lost in as little as 2 weeks Learning curve for different athletes based on daily nutrition
Appliction of Metabolic Efficiency Inappropriate CHO load and lack of periodized nutrition and lack of aerobic training Poor utilization of body fat sotres for energy Inability to properly feed during training / racing Increased incidence of GI distress More reliance on supplemental CHO; possible weight/fat gain Lower power/velocity
Carbohydrate: Protein Ratio Recommended Rations for Training Nutrition Training Day Description Carbohydrate: Protein Ratio Recovery or Rest 1:1 Low volume (aerobic, <90-120 min) lor low intensity High volume (. 120 minutes ) or high intensity (i.e., intervals, tempo) Very heavy training day or 2 or more sessions per day 1:1 or 2:1 1:1 up to 3:1 1:1 up to 4:1
Carbo Loading Weight: / 2.2 = (A) Consume at least 5 gram of carbohydrate per kilogram of body weight per day for the 4-7 days before the race (A) X 5 = Consume 10 grams of carbohydrate per kilogram of body weight per day for the 1-3 days before the race. (A) x 10 = Large carbohydrate meal two nights before the race and go light the night before the race.
During the Race or Training Sport Swim, Bike or Run Distance Olympic, Full or Half Pace
Hydration Assessing Hydration Status Urine Color Percent body weight change Scale Hydration Status % Body Weight Change Well hydrated + 1 to -1 Minimal dehydrated -1 to -3 Significant Dehydrated -4 to -5 Serious Dehydrated More than 5
Pre Race Hydration Tips Goal: begin hydrate and with normal electrolyte levels Water follows sodium. Osmotic drive to drink is maintained and urine production is suppressed. Pre-race urination, hyperhydratoin and hyponatremia Effective acclimatization requires at least 14 days for an athlete to become 95% acclimatized to hot/humid conditions It is possible to lose upwards of 1-3% of your body weight during sleep
During Race Fluid Tips Fluid replacement depends on sweat rate, duration and opportunities to drink It si difficult to recommend specific fluid and electrolyte intakes because of different metabolic requirements, duration, clothing, equipment, wether, acclimatization Athletes can monitor body weight changes in training
Post Race Fluid Tips Goal: promote optimal rehydration Replace 150% of fluid losses One pound of fluid = 16 ounces thus drinking 24 ounces of fluid per pound of body weight lost will begin rehydration process Sodium is absolutely necessary Rehydrate immediately post-race
Composition of Sweat Na Cl K Ca Mg Others 0 25 50
Sodium Facts Healthy or clean eating can = higher incidence of cramping. Sodium loading is effective in this case Sports drinks cannot match most athletes sweat sodium losses. Supplemental sodium is needed and sometimes necessary.
Hyponatremia Sings Rapid weight gain (post exercise) bloated stomach swollen hands and feet Nausea and vomiting throbbing headache dizziness confusion and disorientation
Causes of Hyponatremia Increased Total Body water excessive drinking and Inappropriate IV therapy Inadequate sodium intake Low sodium diet and inadequate sodium intake during exercise Reduced Urine Output Exercise and Heat exposure Large Sodium Loss High sweat rate, High sweat (sodium), Poor heat acclimatization A combination of salty sweat loss and hyotonic fluid replacement may lead to hyponatremia
Muscle cramping Muscle cramps are involuntary muscle spasms resulting form one or more of the following Dehydration Sodium loss Fatigue (training program) Forceful, repetitive contractions of muscles used in sports might trigger cramps (finish line sprint)
Hydration Neuromuscular Plasma Level
What is out there! Sports Drinks Recovery Drinks Sports Bars Gels Chewable Gels
Calories on the Bike One: Determine your goal cycling speed Speed: Two: Multiply cycling speed coefficient (see table 1) by your total body weight; Speed: x Weight: = Three: Multiply Step #2 by 60 minutes to determine hourly calorie expenditure Step #2 x 60 = Four: Add 22 calories to Step #3 for every 100 feet climbed during cycling event. Map: 300 ft. / 100 = 3 3 x 22= 66 Table 1. Calculating Calorie Expenditure during Cycle Workouts Average Speed Coefficient (cal./ (mph) lb./min.)* 15 0.0561 16 0.0615 17 0.0675 18 0.0740 19 0.0811 20 0.0891 21 0.0975 23 0.1173 25 0.1411 Step # 3 + Incline Calories =
Calories on the Bike Cont d Five: Multiply Step #4 by 0.3 to determine minimum hourly calorie replacement demands; finally step Step #4 x.10 = Six: Multiply Step #4 by 0.5 to determine maximum hourly calorie replacement demands. (Brown, 2007) Step #4 x.30 = Ranges: -
Calories on the Run One: Determine running calorie expenditure per mile by 0.63 x body weight (pounds);.63 x = Two: Determine goal race pace or how many miles/hour will you cover, example: An 8-minute miler will cover 7.5 miles/hour; Pace: Three: Calculate hourly expenditure based on goal race pace, example: An 8-minute miler would multiply 7.5 by the figure from step one; finally step Step 1 x Step 2 = MPH Pace 5 12:00 5.5 10:43 6 10:00 6.5 9:14 7 8:34 7.5 8:00 8 7:30 8.5 7:04 9 6:40 9.5 6:19 10 6:00 Four: Determine hourly calorie replacement needs: *.20 x C (Research shows runners can physically absorb about 30% of what they expend.) (Gibala, 2008) Step 3 X.20 =
Questions?