Talwalkars Webinar - Running the extra mile for Marathon

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The webinar by Talwalkars was on conduted on 5th January 2012. The speaker spoke on the topic "Running the Extra Mile" - Tips on nutrition before, during and after the marathon event. The speaker covered the Role of Nutrients, Process of Dietary Training, Hydration and issues during the marathon.

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Talwalkars Webinar - Running the extra mile for Marathon

  1. 1. “Running the extra mile” Tips on nutrition before, during and after the marathon event Date: 5th January 2012Talwalkars Better Value Fitness Ltd.
  2. 2. CONTENTS OF THE PRESENTATION • Role of Nutrients • Hydration • Carbohydrates • Importance of Fluids • Protein • Dehydration • Fat • Signs of Dehydration •Copyright Talwalkars Better Value Fitness Ltd. • Process of Dietary Training Fluid Requirement • Pre Competition Nutrition • During Competition Nutrition • Post Competition Nutrition
  3. 3. Copyright Talwalkars Better Value Fitness Ltd. Role of Nutrients
  4. 4. CARBOHYDRATE – A RUNNER’S FRIEND • Consume before, during and after long runs. • Inadequate carbohydrate intake can lead to: • Protein / muscle breakdown. • Decreased ability to burn body fat.Copyright Talwalkars Better Value Fitness Ltd. • Spares Muscle Glycogen. Muscle Glycogen
  5. 5. REQUIREMENT OF CARBOHYDRATES • Multiply your weight in kilograms by 7 to give you the number of grams of carbohydrates you should consume per day.Copyright Talwalkars Better Value Fitness Ltd.
  6. 6. SOURCES OF CARBOHYDRATES Cereals: Fruits: • Whole wheat pasta • Apple • Brown Rice • Orange • Oats • Sweet lime • Whole Wheat Bread • PapayaCopyright Talwalkars Better Value Fitness Ltd. • Musk melon
  7. 7. SOURCES OF CARBOHYDRATES Vegetables Lentils • Leafy vegetables • Dals • Sweet potato • Beans • Peas • Chickpeas, • Corn • Kidney beansCopyright Talwalkars Better Value Fitness Ltd. • Black-eyed peas • Baked Beans
  8. 8. SOURCES OF CARBOHYDRATES Low fat milk products • Low fat Cottage cheese • Low fat cheeseCopyright Talwalkars Better Value Fitness Ltd. • Low fat yogurt
  9. 9. SERVING SIZES Cereals (1 Serving = 15 grams CHO) • 1 slice of bread / chapatti • ½ cup cooked rice or pasta Fruits (1 Serving= 15 grams)Copyright Talwalkars Better Value Fitness Ltd. • 1 medium sized fruit • 2 - 3 wedges melon / papaya
  10. 10. SERVING SIZES Milk Products (1 Serving= 12 grams CHO) • 1 cup of low - fat milk • 1 cup yogurtCopyright Talwalkars Better Value Fitness Ltd. Vegetables (1 Serving= 5 grams CHO) • 1 cup of leafy raw vegetables
  11. 11. SERVING SIZES Starchy vegetables (1 serving = 15 to 20 grams CHO) • ½ cup peas • ½ cup Corn • Sweet Potato - 1 no.Copyright Talwalkars Better Value Fitness Ltd. Lentils (1 serving = 15 to 20 grams CHO) • ½ cup Dal • ½ cup Beans
  12. 12. PROTEIN – WHY DO WE NEED IT? • Repair damaged muscle tissue • Optimizes carbohydrate storage in muscles – eat carbohydrate + protein after long runsCopyright Talwalkars Better Value Fitness Ltd. • Help stabilize blood sugar levels when consumed with a carbohydrate meal / snack Muscle Tissue Repair
  13. 13. REQUIREMENT OF PROTEIN • Multiply your weight in kilograms by 1.5 - 2 to give you the number of grams of proteins you should consume per day.Copyright Talwalkars Better Value Fitness Ltd. 1.5 to 2 grams / kg body weight
  14. 14. SOURCES OF PROTEIN • Chicken. • Fish. • Eggs.Copyright Talwalkars Better Value Fitness Ltd. • Low fat milk and milk products.
  15. 15. SERVING SIZES 20 grams of Protein • 1 chicken breast • 3 - 4 pieces of fish (size of a playing card)Copyright Talwalkars Better Value Fitness Ltd. • 100 grams cottage cheese
  16. 16. SERVING SIZES 7 grams of Protein 8 grams of Protein • ½ cup of cooked beans, • One cup of low fat milk • 1 cheese cube • One cup low fat yogurt • 1 eggCopyright Talwalkars Better Value Fitness Ltd. • 2 egg whites, • 2 tablespoons of peanut butter
  17. 17. FAT - FRIEND OR FOE? • Fat not used for energy and is easily stored as body fat. • Fat is not a fast or efficient source of energy - sluggishness during runs if too much in the diet.Copyright Talwalkars Better Value Fitness Ltd. • Some fat in the diet is necessary to absorb some nutrients, vitamins and anti-oxidants (carotenoids).
  18. 18. CHOOSE HEALTHY FATS • MUFA based cooking oils - Olive, Groundnut, Rice bran. • Omega 3 fatty acids-Flaxseed oil, powder, Fish oils etc.Copyright Talwalkars Better Value Fitness Ltd. MUFA based Oils & Omega 3 Fatty Acids
  19. 19. Copyright Talwalkars Better Value Fitness Ltd. Process of dietary training
  20. 20. PRE – COMPETITION NUTRITION (3 - 4 DAYS PRIOR) Carbohydrate Loading • Super load muscles with glycogen to delay fatigue and enable you to maintain high intensity exercise for longer. • Post 90 minutes normal glycogen stores will not be enoughCopyright Talwalkars Better Value Fitness Ltd. to maintain endurance.
  21. 21. MARATHON TAPER FOR CARBOHYDRATE LOADING • Reduce mileage while maintaining intensity. • This reduces accumulated fatigue. • As a general rule of thumb: • 3rd Week Pre marathon: Taper 20 – 25%Copyright Talwalkars Better Value Fitness Ltd. • 2nd Week Pre marathon: Taper 40% • Marathon Week (3-4 days before): Taper 60% Tapering refers to the practice of reducing exercise 3 weeks prior to marathon
  22. 22. DIET IN CARBOHYDRATE LOADING (3-4 DAYS PRIOR) • Increase carbohydrate intake to 9-10 grams per kg of body weight. • Replace majority of the fat in the diet with carbohydrates • Use carbohydrate supplements to maximize yourCopyright Talwalkars Better Value Fitness Ltd. carbohydrate intake, for example liquid meal replacements. • Strictly avoid fruit juice, sweetened soft drinks, canned fruit with added sugar, sugars, jam and honey.
  23. 23. DIET IN CARBOHYDRATE LOADING (3-4 DAYS PRIOR) • Avoid junk food, as they are sources of hidden than carbohydrate fat, for example, potato chips, cakes and biscuits. • Make sure you are well hydrated in the days leading up toCopyright Talwalkars Better Value Fitness Ltd. the marathon to prevent the effects of accumulated dehydration. CHO intake 9-10 grams/kg body weight
  24. 24. PRE COMPETITION NUTRITION (3 HOURS PRIOR) • Aim to have a meal with more than 200 grams CHO. • Meal Options • Whole-wheat toast and low-fat spreads with low fat cottage cheese, egg whitesCopyright Talwalkars Better Value Fitness Ltd. • Cereal with low fat milk and/or yoghurt • Oatmeal with low fat milk. • Pasta with a tomato-based sauce.
  25. 25. PRE COMPETITION NUTRITION (3 HOURS PRIOR) • Meal Options • Baked sweet potato with corn / spaghetti / tomato- based sauce.Copyright Talwalkars Better Value Fitness Ltd. • Smoothie. • Fruit salad with low fat yogurt Carbohydrate Dense Meals
  26. 26. PRE COMPETITION NUTRITION (1 HOURS PRIOR) • Limit protein and fat • High carbohydrate meal like cereal bar, liquid meal replacements, sports gelsCopyright Talwalkars Better Value Fitness Ltd.
  27. 27. DURING COMPETITION NUTRITION Fuel up during Marathon after 90 Minutes • Avoid anything too concentrated, like undiluted juice or soda • Consume 30 - 60 grams CHO / hourCopyright Talwalkars Better Value Fitness Ltd. • Use carbohydrate containing sports drink or moderate to high glycemic index foods
  28. 28. DURING COMPETITION NUTRITION Fuel up during Marathon after 90 Minutes • CHO options • Liter of 7% sports drink - 70 grams CHO • Orange or sweet lime, apple without skin - 20 grams CHOCopyright Talwalkars Better Value Fitness Ltd. • Cereal bar will provide 20 grams CHO • Sports Gels- 20 grams CHO
  29. 29. POST COMPETITION NUTRITION • First 4 - 6 hours are crucial for optimal recovery and repair. • Choose CHO with high glycemic index for maximal muscle glycogen synthesisCopyright Talwalkars Better Value Fitness Ltd. • 15 minutes post – high CHO beverage like a fruit juice like grape juice (avoid orange juice might cause gastric distress) or liquid high carb meal replacement shakes.
  30. 30. POST COMPETITION NUTRITION • 2 hours post – high CHO snack, with little protein (5 - 10 grams) • 4 hours post – high CHO meal with moderate proteinCopyright Talwalkars Better Value Fitness Ltd. (10-15 grams)
  31. 31. Copyright Talwalkars Better Value Fitness Ltd. Hydration
  32. 32. IMPORTANCE OF FLUIDS • Regulate body temperature, • Maximize transport of nutrients and oxygen around your bodyCopyright Talwalkars Better Value Fitness Ltd. • Reduce the risk of heat illness. • Improve performance by preventing or reducing dehydration.
  33. 33. DEHYDRATION • Dehydration can start within 15-20 minutes • Impairs the ability of your heart to work harder and regulate body temperatureCopyright Talwalkars Better Value Fitness Ltd. • Affects mental function and coordination
  34. 34. SIGNS OF DEHYDRATION • Thirst, dry mouth. • Weakness, fatigue. • Nausea, vomiting. • High body temperature.Copyright Talwalkars Better Value Fitness Ltd. • Muscle cramps – legs. • Dizziness, confusion. • Weak, rapid heart rate. • Lack of coordination & judgment.
  35. 35. FLUID REQUIREMENT Before run • Drink at least 2 cups fluid 1-2 hours before run • In the 10-15 minutes before your run, your urine should beCopyright Talwalkars Better Value Fitness Ltd. pale.
  36. 36. FLUID REQUIREMENT During run • Drink 3/4th – 1 cup of fluid every 15 - 20 minutes during run • Use sports drink for event lasting more than 60 minutes • Avoid fruit juicesCopyright Talwalkars Better Value Fitness Ltd. Keep hydrating to prevent dehydration
  37. 37. FLUID REQUIREMENT Post run • Drink at least 2-3 cups fluid • Take sips vs. gulps • Drink cool fluids that you enjoy like electoral, GatoradeCopyright Talwalkars Better Value Fitness Ltd. • Drink until urine is pale or clear
  38. 38. GI FOODS Moderate GI foods High GI foods Oats Corn flakes Brown rice White Rice Brown rice pohe White Rice Pohe Wheat Bread White Bread Sweet potato White Potato Peas Pumpkin Yogurt Sports Drinks Pineapple Sports GelCopyright Talwalkars Better Value Fitness Ltd. Kiwifruit Ripe banana Pineapple Raisins Musk melon Watermelon Orange Honey Sweet lime Glucose Apple Papaya
  39. 39. BRANDS Liquid meal Replacements Energy bars • Syntha 6 • Lean Body Labrada • Oh yeah Sports Gel • Syntha 6 • GU gels • Oats and whey barCopyright Talwalkars Better Value Fitness Ltd. Sports Drinks • Gatorade (Optimum Nutrition) ORS powder • Workout Bars • Enerzal • Nature Valley Granola • Electral
  40. 40. CONCLUDING THOUGHT “Running is the greatest metaphor for life, because you get out of it what you put in it”Copyright Talwalkars Better Value Fitness Ltd.
  41. 41. Q&ATalwalkars Better Value Fitness Ltd.801 - 813, Mahalaxmi Chambers,22 Bhulabhai Desai Road, Mumbai - 400026.Tel: 022 - 66126300 Fax: 022 - 66126363www.talwalkars.netSMS FIT to 575758 for detailsLike us on www.facebook.com/TalwalkarsIndiaFollow us on www.twitter.com/myTalwalkars
  42. 42. Thank YouTalwalkars Better Value Fitness Ltd.801 - 813, Mahalaxmi Chambers,22 Bhulabhai Desai Road, Mumbai - 400026.Tel: 022 - 66126300 Fax: 022 - 66126363www.talwalkars.netSMS FIT to 575758 for detailsLike us on www.facebook.com/TalwalkarsIndiaFollow us on www.twitter.com/myTalwalkars

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