A Triathlete’s Guide To Everyday Nutrition

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  • 1. A Triathlete’s Guide to Everyday Nutrition Lea Crosetti, RD LeaCrosetti@FoodCoachForYou.com www.FoodCoachForYou.com
  • 2. My Philosophy
    • A Little More Intuitive Eating
      • It meets YOUR individual needs
      • Rely on internal rather than external cues
    • A Little Less Calculations
      • Don’t want you to get bogged down with more numbers
      • Could forget to actually enjoy the foods eaten
      • May not always be accurate
    © Food Coach For You
  • 3. Case Study
    • Estimation Calculations
      • 1760, 2100, 2310kcal
    • Basal Metabolic Rate Measurement
      • BMR = 1300 + activity = 2600
    • Intuitive Eating
      • Needed to maintain 3000 - 3600kcal
      • Starting listening to my body, eating more regularly, and tracking my calories
    © Food Coach For You
  • 4. Calorie Recommendations
    • Intuitive Eating
      • Listen to your body and become mindful eaters. Eating slowly. Choose foods that are filling and satisfying. Avoid mealtime stress.
    • Basal Metabolic Rate Measurement
      • Measure of VO2
    • Estimation Calculations
      • Body weight x 10 + 50% RMR + calories from exercise
      • Varies greatly and doesn’t take into account body composition
    © Food Coach For You
  • 5. Everyday Nutrition
    • What we do and eat on a daily basis makes a difference!
    • Management of body composition and weight
    • Assures nutrient needs are being met
    • Adaptations of body regulatory systems
    • Improve performance through metabolic efficiency
    © Food Coach For You
  • 6. Metabolic Efficiency
    • Physiologically: Easier to move with less oxygen
      • Aerobic training
    • Nutritionally: Higher use of fat for energy
      • Limiting carbohydrates during base/prep training
    © Food Coach For You
  • 7. Metabolic Efficiency
    • Everyday nutrition plays a role in being metabolically efficient
      • If you are eating balanced meals throughout the day you are well fueled for your workouts and will likely not need any supplements.
      • High amounts of processed carbohydrates throughout the day will lead to high blood sugar which leads to spiked insulin levels which turns fat oxidation off.
    © Food Coach For You
  • 8. Triathlete’s Guide to Everyday Nutrition
    • So…what do you eat?
    © Food Coach For You
  • 9. Common Deficiencies in Athletes
    • Minerals
      • Calcium
        • Dairy, tofu
      • Iron
        • Meats, fortified cereals, spinach
      • Potassium
        • Fruits, beans, dairy, avocados
    • Vitamins
      • Vitamin D
        • Fish and fish oils, dairy
      • Vitamin E
        • Wheat germ, vegetable oils, nuts and seeds
    © Food Coach For You
  • 10. Carbohydrate Power Foods: Phytochemicals
    • Protect against oxidative damage (antioxidants) to protect against cancer. Exercise produces free radicals.
      • Allyl sulfides ( onions, leeks, garlic ), carotenoids ( orange fruits, carrots ), flavonoids ( fruits, vegetables, dark chocolate !), polyphenols ( wine, tea, coffee, grapes ).
    © Food Coach For You
  • 11. Carbohydrate Power Foods: Phytochemicals
    • Promotes hormone regulations
      • Isoflavones found in soy
    • Stimulates or inhibits enzyme activity
      • Indoles found in cabbage
      • Protease inhibitors found in soy and other beans
      • Terpenes found in citrus fruits and cherries
    © Food Coach For You
  • 12. Carbohydrate Power Foods: Phytochemicals
    • Interferes with DNA replication, protecting against cancer
      • Saponins found in beans
      • Capsaicin found in peppers protect the DNA from carcinogens
    • Anti-bacterial properties
      • Allicin found in garlic
    • Physical Action
      • Phytosterols in pumpkin prevent cholesterol from being absorbed
      • Proanthocyanidins are responsible for the anti-adhesion properties of cranberries
    © Food Coach For You
  • 13. Protein Power Foods
    • Beyond the protein
      • Fatty fish
      • Soy
      • Whey
    • Probiotics
      • Yogurt
    • Limit meats that are high in saturated fats
      • Pro-inflammatory
    • Avoid nitrates and nitrites
      • Processed meats and cheese
    • Hormones and antibiotics?
      • Consider organic sources of meats and dairy
    © Food Coach For You
  • 14. Fat 101
    • Choose more
      • Monounsaturated fats
        • Olive and canola oils, avocadoes, nuts and natural nut butters
      • Omega 3 fatty acids
        • Ground flaxseed, walnuts, (also found in fatty fish and soy)
    • Limit
      • Saturated
        • Butter, lard, some margarines, palm oil, coconut oil, cocoa butter (also found in fatty meats and dairy)
      • Trans fats
        • Margarines, commercial peanut butter, some processed snack foods, pastries
    © Food Coach For You
  • 15. Fat Power Foods
    • Omega 3s: Ant-inflammatory, cognitive and behavioral function
      • Fatty Fish: salmon, trout, sardines, tuna, halibut
      • Nuts and Seeds: walnuts and flax
      • Plant: soy
    • Which fruit contains more protein, potassium, magnesium, folic acid, B vitamins, vitamin E and vitamin K than any other fruit?
    © Food Coach For You
  • 16. Avocado! © Food Coach For You
  • 17. Periodized Nutrition
    • As intensity and volume changes so will the type and the amount of foods/nutrients consumed
      • Promotes better workouts
      • Aids in recovery and replenishes body
      • Helps maintain body weight and composition throughout the year
    © Food Coach For You
  • 18. Periodized Nutrition: Base/Prep
    • Goal is to:
      • Improve cardiorespiratory system
      • Become more metabolically efficient
      • Increase muscular strength
    • Training consists of:
      • Slowly building volume
      • Keeping intensity low
    • Nutrition should be:
      • Lower carbohydrate and higher in protein and healthy fats
    © Food Coach For You
  • 19. Periodized Nutrition: Pre-Comp/Peak & Competition/Race
    • Goal is to:
      • Efficiently clear lactate so you race stronger and faster
    • Training consists of:
      • Higher intensity and moderate to lower volume workouts
    • Nutrition should be:
      • Increase volume and consistent feedings to meet the continual energy and recovery demands
      • Higher carbohydrates to meet anaerobic demands of high intensity workouts
    © Food Coach For You
  • 20. Periodized Nutrition: The Art of the Taper
    • Goal is to:
      • Prepare body for race
    • Training consists of:
      • Volume and intensity decreases
    • Nutrition should:
      • Match workout
      • Don’t need to carb-load if you are metabolically efficient
      • Eat every 3-4hrs
    © Food Coach For You
  • 21. Periodized Nutrition: Recovery/Transition
    • Goal is to:
      • Rest and recover physically and mentally
    • Training consists of:
      • Unstructured activities
      • Exercise vs training
    • Nutrition should:
      • Less volume to match workouts
      • Begins transitioning to a lower carb base nutrition
    © Food Coach For You
  • 22. Mindful Eating Tip 1: Address your hunger © Food Coach For You Starving, feeling weak, lightheaded, dizzy, or other extremely uncomfortable symptoms of hunger 1 Very hungry, irritable or anxious – you want to eat everything in sight 2 Hungry, not yet uncomfortable, clear signals that your body needs food 3 Slightly hungry, faint signals that your body needs food, but you can still wait to eat 4 Neutral – neither hungry nor full 5 Filling up, but still comfortable – could definitely eat more 6 Full, but not yet uncomfortable – hunger is gone 7 Too full, somewhat uncomfortable 8 Stuffed and uncomfortable 9 Uncomfortably full or “sick” – “Thanksgiving full” 10 Hunger/Fullness Feelings Rating
  • 23. Mindful Eating: Tip 2: Eat Slowly
    • Takes 20 minutes for fullness to set in
    • Improved meal satisfaction
      • Taste buds are on your tongue!
    © Food Coach For You
  • 24. Mindful Eating: Tip 3: Minimize distractions
    • Hard to be mindful when your mind is on something else.
    • Limit stressful conversations during meal times
    © Food Coach For You
  • 25. Take Home Message
    • Listen to your body
    • Pick the foods that packed with nutrition
    • Use the periodization plates to match your training and workouts
    © Food Coach For You
  • 26. Your Turn  © Food Coach For You
  • 27. A Triathlete’s Guide to Everyday Nutrition Lea Crosetti, RD LeaCrosetti@FoodCoachForYou.com www.FoodCoachForYou.com