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Holistic fuelingironman

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Free .pdf to accompany the video lecture "Holistic Fueling for Ironman Triathletes", from http://www.bengreenfieldfitness.com/ironman

Free .pdf to accompany the video lecture "Holistic Fueling for Ironman Triathletes", from http://www.bengreenfieldfitness.com/ironman

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  • 1. “Holistic Fueling for the Endurance Athlete” Ben Greenfield MS, CSCS, C-ISSN
  • 2. Growing Popularity of Endurance Sport…
  • 3. Calories per Day for Endurance Athletes (example: Ironman) Resting Metabolic Rate ~1500-2000 females, ~2000-2500 males Aerobic Calorie Utilization ~400-600/hr females, ~600-800/hr males 1.5-2 hrs of exercise/day on average week Daily Activities of Living ~20% Metabolic Rate Additional 300-400 females, 400-500 males
  • 4. So How Many Calories? Females: ~2200-3000 per day Males: ~3000-3800 per day
  • 5. So What is the Traditional Daily Diet of an Ironman?
  • 6. So What?
  • 7. So What? Step 1: Certain Carbs --> Inflammation + Insulin Insensitivity + Weight Gain Step 2: Food Allergies --> Bad Immune System + Poor Performance + Weight Gain Step 3: Packaged Foods --> Cancer Risk + Low Energy + Weight Gain
  • 8. Carbs & Inflammation Muffins, cookies, juices, scones, biscotti, etc. High Refined Carbs + Low Fiber High Insulin Levels Inflammatory Response (eicosanoids, arachidonic acid, cytokines, etc.) Insulin Resistance, Leptin Resistance, Hyper-Alert Immune System, High Blood Triglycerides, Low Glucose Uptake Carb Cravings, Weight Gain, Low Energy
  • 9. Bonus Points - Polyunsaturates!
  • 10. Even More Bonus Points - Excessive Exercise!
  • 11. Solution #1 Low Glycemic Carbs http://www.glycemicindex.com Apples, applesauce Cherries, peaches, plums Pears, blueberries, nectarines Chick peas, lentils Milk, yogurt Eggplant, mushrooms Onions, tomatoes, salad greens Broccoli, brussel sprouts Cucumbers
  • 12. Solution #2 Carbohydrate Timing Front Loading Carbs Insulin Sensitivity Window Re-Feeding Days
  • 13. Solution #3 Anti-Inflammatory Diet Omega 3 Fatty Acids Phytonutrients/Plant Pigments High Fiber Diet
  • 14. Vegetarian Triathlete Breakfast? Ginger Yogurt with Fruit Granola with Fresh Fruit Grapefruit Sunrise Hot Polenta Breakfast with Dried Fruit Compote - Non-Dairy Italian Tofu Frittata Morning Power Smoothie Mushroom, Tomato, Basil Frittata Perfect Oatmeal Poached Eggs Over Collard Greens & Shiitake Mushrooms Poached Eggs Over Sauteed Greens Poached Eggs over Spinach & Mushrooms Poached Huevos Rancheros Summer Frittata Swiss Breakfast Tropical Breakfast Risotto Tropical Energy Smoothie
  • 15. Vegetarian Triathlete Lunch Salads: 10 Minute Fruit & Cheese Salad 15 Minute Black Bean Salad 15 Minute Greek Garbanzo Bean Salad Healthy Caesar Salad Marinated Bean Salad Mediterranean Pasta Salad Soups: 5 Spice Onion Soup Golden Squash Soup Miso Soup Red Kidney Bean Soup with Lime Yogurt Shiitake Mushroom Seaweed Soup Spicy Cabbage Soup Spicy Posole Soup Zesty Mexican Soup
  • 16. Vegetarian Triathlete Dinner Entrees: 15 Minute Asparagus, Tofu Stir Fry Black Bean Burrito, Indian Style Black Bean Chili Braised Kidney Beans & Sweet Potato Curried Lentils Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes Miso Stir Fry Moroccan Eggplant with Garbanzo Beans Polenta, Onion and Gorgonzola Pizza Spicy Stir-Fried Tofu Vegetarian Stir Fry
  • 17. Vegetarian Triathlete Snacks 1 cup smoothie – Choose 1 from list 1 Handful Snack Mix – Choose 1 from list Sweet potato - 2 small or 1 medium-large with 1 tablespoon almond butter Bar – Bumblebar, Biobar or Larabar Oatmeal – 100 calories + 1 egg Fruit – 1 piece fresh and raw with 1 handful almonds or walnuts Bread + chicken – 1 slice Ezekiel broud with 2-4oz chicken breast Quinoa– 150-200 calories Recoverite – 1 serving
  • 18. Food Allergies Common Triggers Gluten/wheat Soy Dairy/Casein Eggs Fructose
  • 19. Food Allergies Undigested Food Particles Leaky Gut Syndrome Natural Allergens/Intolerances Hyper-Alert Immune System Headaches, mouth ulcers, weight gain or weight loss, poor immunity to disease, skin problems (dermatitis, eczema, GI distress, gas, bloating, diarrhea, constipation) Chronic fatigue, low energy, poor performance Inflammation
  • 20. How Do You Know? Food Allergy Testing Blood Salivary Stool Breath Skin Prick
  • 21. How Do You Know? Step 1: Elimination Most Allergic Triggers No wheat, soy, corn, dairy, eggs, gluten, nuts, citrus, and shellfish, caffeine, alcohol, and artificial food additives. Step 2: Introduce Hypo-Allergenic Foods Staple foods: lamb, pears, apples, rice, most vegetables, most beans and legumes (except peanuts) and the non- gluten grains (for example, millet, quinoa, and amaranth). Sweeteners: Maple syrup, brown rice syrup Beverages: Rice milk, almond milk, kefir, pear nectar, chamomile tea, and sparkling water (without any added sweeteners).
  • 22. Sample Hypo-Allergenic Diet Breakfast Hot quinoa with diced pears and almond milk Lunch Turkey/avocado sandwich (gluten free bread) with tomatoes and lettuce Dinner Lamb with amaranth, lentils, , steamed cabbage, and rice milk During Workout Brown rice syrup sports bar/gels Post-Workout Amino acids capsules and fruit Snack 1 Apples with almonds Snack 2 1 cup kefir with berries
  • 23. Gluten/Wheat Protein found in wheat/rye/barley/oats Bread, pies, cake, breakfast cereals, porridge, cookies, pizza, pasta, etc. Calorie-dense substitutes: Gluten-free bread, pasta, cereal Quinoa, amaranth, millet Bumblebars Beans/legumes Fruits Sweet potatoes/yams
  • 24. Dairy/Casein/Eggs/Albumin Lactose (sugar in milk, dairy) Casein (protein in milk, dairy) Calorie-Dense Substitutes Kefir Soy milk/rice milk/almond milk/lactose-free milk Whey protein, soy protein, rice protein Goat milk, goat protein Yogurt “Lactaid” Meat!
  • 25. Fructose Sensitivity/malabsorption vs. Intolerance Triathlon diarrhea Many sweet foods, sports compounds Fruits Substitutes Dextrin, glucose, maltodextrin, Barley malt syrup, brown rice syrup, brown sugar, corn syrup (if no fructose is added), grape syrup, maple syrup, sorghum syrup, sucrose (table or cane sugar) http://www.healthhype.com
  • 26. Soy Hydrolyzed soy protein, hydrolyzed plant protein, hydrolyzed vegetable protein, texturized vegetable protein (TVP), soy flour, soy grits, soy nuts, soy milk, soy sprouts, isolated vegetable protein, vegetable gum, vegetable broth, or natural flavoring. Substitutes (fermented soy sources) Miso Tempeh Natto Soybean oil OK!
  • 27. Preservatives/Packaged Foods Brad Culp, Triathlete Magazine May 2009
  • 28. Super Seven to Avoid MSG (soups) Sodium nitrites (packaged deli meats) Propyl gallate (packaged meats, gum) BHA/BHT (cereal, gum, potato chips) Acesulfame/Sucralose/Aspartame Food colorings (blue, red, green, yellow) Potassium Bromate
  • 29. Sample Energy Bar PROTEIN BLEND (SOY PROTEIN ISOLATE, WHEY PROTEIN ISOLATE, CALCIUM CASEINATE), MALTITOL SYRUP, CHOCOLATEY COATING (MALTITOL, FRACTIONATED PALM KERNEL OIL, COCOA, POLYDEXTROSE, SODIUM CASEINATE, MONOGLYCERIDES, SOY LECITHIN, VANILLA, SUCRALOSE), GLYCERIN, PEANUTS, NATURAL FLAVOR (CONTAINS PEANUT), PEANUT FLOUR, PEANUT BUTTER, SOY LECITHIN, SALT, ALMOND BUTTER, SUCRALOSE MINERALS: CALCIUM PHOSPHATE, MAGNESIUM OXIDE, ZINC GLUCONATE, IRON (FERROUS FUMARATE), COPPER GLUCONATE. VITAMINS: VITAMIN C (ASCORBIC ACID), VITAMIN E ACETATE, VITAMIN B3 (NIACINAMIDE), PANTOTHENIC ACID (CALCIUM PANTOTHENATE), VITAMIN B6, VITAMIN B2, VITAMIN B1 (THIAMIN MONONITRATE), FOLIC ACID, BIOTIN, VITAMIN B12. CONTAINS ALMOND, MILK, PEANUT AND SOY INGREDIENTS. MADE ON EQUIPMENT THAT ALSO PROCESSES WHEAT.
  • 30. Sample Energy Drink Water, Sucrose Syrup, Maltodextrin Milk Protein Isolate, Canola Oil, Dipotassium Phosphate, Cellulose Gum and Gel, Mono and Diglycerides, Sugar, Natural and Artificial Flavor Magnesium Phosphate, Salt, Sodium Ascorbaie (A Vitamin C Source), Carrageenan, Vitamin E Acetate, Ferric Orthophosphate (Source of Iron), Zinc Oxide (A Source of Zinc), Dextrose, Vitamin A Palmifaie, Calcium Pantothenate*, Manganese Sulfate, `Cholecalciferol (Vitamin D3), * Pyridoxine Hydrochloride , Riboflavin , Biotin , Potassium .Iodide, Vitamin B12*. *One of the B Vitamins. Contains Milk Ingredients.
  • 31. Solutions Once per week “fake food” practice Solid hourly “real food” Limited “stash” “1/day” Energy Bar rules Primary carb source (at least 3g of fiber or more) from brown rice, oats, bran, barley, rye, or buckwheat Natural sugars (preferably 15g or less): dried or fresh fruit, fruit juice/puree, and honey Monunsaturated fat from seeds, nut butters, flaxseed Limit wheat flakes, rice, white flour, high fructose corn syrup, sugar, dextrose, malitol, malt syrup, artificial sweeteners, preservatives and colors, saturated/trans fats, palm kernel oil, hydrogenated vegetable oil or extra calories from chocolate, caramel, frosting, or icing. Recommend Bumblebar, HammerBar, Biobar, Larabar.
  • 32. “Quick” Batch, Calorie-Dense Grocery Shopping List Sweet potatoes/yams Quinoa Almond butter Goatʼs milk/rice milk/almond milk/soy milk Yogurt/kefir (plain/fat-free) Whey protein/soy protein/rice protein Pumpkin seeds/Brazil nuts/almonds Raw Oats Ezekiel, sprouted or gluten-free bread Avocados/guacamole Chickpeas/hummus
  • 33. More Information? Online coaching Books/DVD’s Supplements http://www.pacificfit.net Bike fits Run gait analysis Swim lessons Face-to-face coaching Metabolic testing Nutrition consulting http://www.champsportsmed.com Free audio interviews Free training articles http://www.bengreenfieldfitness.com
  • 34. Questions?