Long Course  Nutrition Lea Crosetti, RD www.FoodCoachForYou.com © Food Coach For You
Objectives <ul><li>Prevent common problems among athletes </li></ul><ul><li>How to become more efficient: use what you alr...
Common Problems with Athletes Racing the Long Courses? <ul><li>Bonk </li></ul><ul><li>GI Distress </li></ul><ul><li>Heat T...
Physiology: Energy Stores <ul><li>Carbohydrate stores (glycogen): 1800kcal </li></ul><ul><ul><li>Glycolysis (anaerobic) </...
Cross Over Concept <ul><li>Higher intensity workouts require carbohydrates as primary fuel source. </li></ul><ul><li>Goal ...
Goal of the Long Course <ul><ul><li>Be able to complete the race as efficiently as possible </li></ul></ul><ul><ul><ul><li...
Carbohydrate Effect on GI System <ul><li>Can only absorb so much carbohydrate at a time </li></ul><ul><li>Could lead to GI...
Metabolic Efficiency  <ul><li>Goal of metabolic efficiency is reduce calorie need per hour during training and race </li><...
Carbohydrates Role In Metabolic Efficiency <ul><li>High carbohydrate = carbohydrate oxidation (glycolysis) </li></ul><ul><...
Remember the Fourth Discipline of Triathlons <ul><li>Would you show up to a race without training in swimming, cycling and...
Base Training Nutrition Plate <ul><li>Goal is to:  </li></ul><ul><ul><li>Improve cardiorespiratory system </li></ul></ul><...
Competition Phase Nutrition Plate <ul><li>Goal is to:  </li></ul><ul><ul><li>Efficiently clear lactate so you race stronge...
Transition Nutrition Plate <ul><li>Goal is to:  </li></ul><ul><ul><li>Rest and recover physically and mentally </li></ul><...
Race Day Nutrition <ul><li>Fueling </li></ul><ul><li>Hydration </li></ul><ul><li>Electrolytes </li></ul>© Food Coach For You
Pre-Race Nutrition <ul><li>Fuel: mixed meal that YOU are able to tolerate </li></ul><ul><ul><li>A carbohydrate meal consum...
Fueling: Carbohydrates <ul><li>Main source of energy during races/workouts </li></ul><ul><li>Research supports 30-90g/hr <...
Fueling: Carbohydrates <ul><li>Sources </li></ul><ul><ul><li>Drinks, bars, gels, shot blocks </li></ul></ul><ul><ul><li>Fr...
Fueling: Protein <ul><li>Not a main source of energy but a small amount may be beneficial </li></ul><ul><li>Can help with ...
Fueling: Protein <ul><li>BCAA: leucine, isoleucine, valine </li></ul><ul><ul><li>Taken up by muscle directly so it can be ...
Fueling: Fat <ul><li>During training and races is distance dependent </li></ul><ul><ul><li>Ultra-endurance athletes: yes <...
Hydration <ul><li>Assessing </li></ul><ul><ul><li>Color of urine </li></ul></ul><ul><ul><li>Urine specific gravity </li></...
Hydration <ul><li>Replacement depends on sweat rate </li></ul><ul><ul><li>Weight prior to workout – Weight after workout o...
Hydration <ul><li>Should be taken with sodium for absorption  </li></ul><ul><li>Every 15-20 minutes </li></ul><ul><ul><li>...
<ul><li>Sodium (Na)* </li></ul><ul><li>Chloride (Cl) </li></ul><ul><li>Potassium (K) </li></ul><ul><li>Calcium (Ca) </li><...
Electrolytes <ul><li>Not be afraid of the salt shaker  </li></ul><ul><li>Athletes tend to worry too much about carbs and t...
Electrolytes <ul><li>Hyponatremia (low sodium levels) </li></ul><ul><ul><li>Signs </li></ul></ul><ul><ul><ul><li>Swollen h...
Electrolytes <ul><li>Muscle cramping likely due to depletion of sodium and/or dehydration </li></ul><ul><li>Sources </li><...
Caffeine <ul><li>Stimulates CNS </li></ul><ul><li>Pre race </li></ul><ul><ul><li>Taper if you are a regular caffeine user ...
Post Race Nutrition <ul><li>Hydration: 150% of loss (24oz/lb) </li></ul><ul><li>Carbohydrate: 0.8g/lb </li></ul><ul><li>Pr...
Final Tips <ul><li>Prepare for that fourth discipline of the race </li></ul><ul><li>Work toward becoming metabolically eff...
References <ul><li>Bob Seebohar </li></ul><ul><ul><li>Metabolic Efficiency Training </li></ul></ul><ul><ul><li>Nutrition P...
My Services <ul><li>Nutrition Consultations </li></ul><ul><ul><li>Meal Plan Development </li></ul></ul><ul><ul><li>Nutrien...
THANK YOU! [email_address] (310) 745-6467 www.twitter.com/FoodCoachForYou http://www.facebook.com/pages/Food-Coach-For-You...
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Long Course Nutrition

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Long Course Nutrition

  1. 1. Long Course Nutrition Lea Crosetti, RD www.FoodCoachForYou.com © Food Coach For You
  2. 2. Objectives <ul><li>Prevent common problems among athletes </li></ul><ul><li>How to become more efficient: use what you already have </li></ul><ul><li>Match nutrition with training cycle </li></ul><ul><li>Race day nutrition </li></ul><ul><li>Hydrate effectively </li></ul>© Food Coach For You
  3. 3. Common Problems with Athletes Racing the Long Courses? <ul><li>Bonk </li></ul><ul><li>GI Distress </li></ul><ul><li>Heat Toxicity </li></ul><ul><li>Dehydration </li></ul><ul><li>Muscle Cramps </li></ul><ul><li>……Nutrition plays a role in all of it! </li></ul>© Food Coach For You
  4. 4. Physiology: Energy Stores <ul><li>Carbohydrate stores (glycogen): 1800kcal </li></ul><ul><ul><li>Glycolysis (anaerobic) </li></ul></ul><ul><li>Fat stores (triglycerides): 80,000kcal </li></ul><ul><ul><li>Krebs Cycle (aerobic) </li></ul></ul>© Food Coach For You
  5. 5. Cross Over Concept <ul><li>Higher intensity workouts require carbohydrates as primary fuel source. </li></ul><ul><li>Goal is to shift the Cross Over Point to the right so you burn more fat during higher intensity </li></ul>Exercise Intensity Carbohydrates Fat © Food Coach For You
  6. 6. Goal of the Long Course <ul><ul><li>Be able to complete the race as efficiently as possible </li></ul></ul><ul><ul><ul><li>Slower paces than the shorted races </li></ul></ul></ul><ul><ul><ul><li>Rely more and aerobic energy systems to carry the athlete through the longer distances </li></ul></ul></ul><ul><ul><li>Average calories burned in Ironman race? </li></ul></ul><ul><ul><ul><li>Close to 10,000kcal </li></ul></ul></ul><ul><ul><li>Refueling all your calories is not possible </li></ul></ul><ul><ul><ul><li>Reliance on body’s stores </li></ul></ul></ul>
  7. 7. Carbohydrate Effect on GI System <ul><li>Can only absorb so much carbohydrate at a time </li></ul><ul><li>Could lead to GI distress </li></ul>© Food Coach For You
  8. 8. Metabolic Efficiency <ul><li>Goal of metabolic efficiency is reduce calorie need per hour during training and race </li></ul><ul><li>Physiologically: Easier to move with less oxygen </li></ul><ul><ul><li>Aerobic training </li></ul></ul><ul><li>Nutritionally: Higher use of fat for energy </li></ul><ul><ul><li>Limit carbohydrates during base training </li></ul></ul>© Food Coach For You
  9. 9. Carbohydrates Role In Metabolic Efficiency <ul><li>High carbohydrate = carbohydrate oxidation (glycolysis) </li></ul><ul><li>High carbohydrate intake = insulin spikes </li></ul><ul><ul><li>Insulin inhibits fat oxidation (aerobic) </li></ul></ul><ul><li>The more metabolic inefficient, the more reliance on carbohydrates </li></ul><ul><li>Not promoting low carb! Balance is key! </li></ul>© Food Coach For You
  10. 10. Remember the Fourth Discipline of Triathlons <ul><li>Would you show up to a race without training in swimming, cycling and running? </li></ul><ul><li>Same is true with nutrition, need to train in fueling strategies </li></ul><ul><li>Use nutrition periodization to support body’s energy needs </li></ul>© Food Coach For You
  11. 11. Base Training Nutrition Plate <ul><li>Goal is to: </li></ul><ul><ul><li>Improve cardiorespiratory system </li></ul></ul><ul><ul><li>Become more metabolically efficient </li></ul></ul><ul><li>Training consists of: </li></ul><ul><ul><li>Slowly building volume </li></ul></ul><ul><ul><li>Keeping intensity low </li></ul></ul><ul><li>Nutrition should be: </li></ul><ul><ul><li>Lower carbohydrate and higher in protein and healthy fats </li></ul></ul><ul><ul><li>*4-7g/kg CHO, 1.2-1.7g/kgPRO, 0.8-1g/kgFAT </li></ul></ul>© Food Coach For You
  12. 12. Competition Phase Nutrition Plate <ul><li>Goal is to: </li></ul><ul><ul><li>Efficiently clear lactate so you race stronger and faster </li></ul></ul><ul><li>Training consists of: </li></ul><ul><ul><li>Higher intensity and moderate volume workouts </li></ul></ul><ul><li>Nutrition should be: </li></ul><ul><ul><li>Increase volume and consistent feedings to meet the continual energy and recovery demands </li></ul></ul><ul><ul><li>Higher carbohydrates to meet anaerobic demands of high intensity workouts </li></ul></ul><ul><ul><li>*7-5g/kgCHO, 1.4-1.6g/kgPRO, 0.8-2g/kgFAT </li></ul></ul>© Food Coach For You
  13. 13. Transition Nutrition Plate <ul><li>Goal is to: </li></ul><ul><ul><li>Rest and recover physically and mentally </li></ul></ul><ul><li>Training consists of: </li></ul><ul><ul><li>Unstructured activities </li></ul></ul><ul><ul><li>Exercise vs training </li></ul></ul><ul><li>Nutrition should: </li></ul><ul><ul><li>Less volume to match workouts </li></ul></ul><ul><ul><li>Begins transitioning to a lower carb base nutrition </li></ul></ul><ul><ul><li>*3-4g/kgCHO, 1.6-2.5g/kgPRO, 0.8-1g/kgFAT </li></ul></ul>© Food Coach For You
  14. 14. Race Day Nutrition <ul><li>Fueling </li></ul><ul><li>Hydration </li></ul><ul><li>Electrolytes </li></ul>© Food Coach For You
  15. 15. Pre-Race Nutrition <ul><li>Fuel: mixed meal that YOU are able to tolerate </li></ul><ul><ul><li>A carbohydrate meal consumed 1.5-4hrs before may not show much benefit if some carbohydrates are consumed during. </li></ul></ul><ul><li>Hydration: 4hrs to race: 0.07-0.1oz/lb </li></ul><ul><li>Electrolytes: salt added to meal or beverage </li></ul>© Food Coach For You
  16. 16. Fueling: Carbohydrates <ul><li>Main source of energy during races/workouts </li></ul><ul><li>Research supports 30-90g/hr </li></ul><ul><li>With metabolic efficiency will not need as much </li></ul><ul><li>Variability amongst athletes </li></ul><ul><li>Excess can lead to GI distress and sugar crashes </li></ul>© Food Coach For You
  17. 17. Fueling: Carbohydrates <ul><li>Sources </li></ul><ul><ul><li>Drinks, bars, gels, shot blocks </li></ul></ul><ul><ul><li>Fruits, sandwiches, cookies, pretzels </li></ul></ul><ul><li>Go for less concentrated source </li></ul><ul><li>Taste and tolerance is key </li></ul>© Food Coach For You
  18. 18. Fueling: Protein <ul><li>Not a main source of energy but a small amount may be beneficial </li></ul><ul><li>Can help with maintaining blood sugar levels </li></ul><ul><li>May prevent hunger during the race </li></ul><ul><li>Aids in recovery </li></ul><ul><ul><li>Glycogen stores and muscle synthesis </li></ul></ul><ul><ul><li>Prevents degradation of muscle tissues </li></ul></ul>© Food Coach For You
  19. 19. Fueling: Protein <ul><li>BCAA: leucine, isoleucine, valine </li></ul><ul><ul><li>Taken up by muscle directly so it can be used for energy </li></ul></ul><ul><ul><li>Whey protein is a good source of BCAA (20g pre and post) </li></ul></ul><ul><li>Glutamine </li></ul><ul><ul><li>Helps immune system and reduces stress of training </li></ul></ul><ul><ul><li>Found naturally in meats, eggs, milk as well as raw cabbage, beets and spinach </li></ul></ul><ul><li>Sources </li></ul><ul><ul><li>Some drinks (Accelerade, Perpetuem, Prolong) </li></ul></ul><ul><ul><li>Most bars (powerbar, cliffbar, luna bar) </li></ul></ul>© Food Coach For You
  20. 20. Fueling: Fat <ul><li>During training and races is distance dependent </li></ul><ul><ul><li>Ultra-endurance athletes: yes </li></ul></ul><ul><ul><li>Ironman athletes: may not necessarily </li></ul></ul><ul><li>Types </li></ul><ul><ul><li>Medium Chain Triglycerides (MCT) </li></ul></ul><ul><ul><ul><li>Not always tolerable </li></ul></ul></ul><ul><ul><li>Anti-inflammatory fats </li></ul></ul><ul><ul><ul><li>Omega 3s </li></ul></ul></ul><ul><li>Sources </li></ul><ul><ul><li>Some bars, peanut butter, cookies, pizza </li></ul></ul>© Food Coach For You
  21. 21. Hydration <ul><li>Assessing </li></ul><ul><ul><li>Color of urine </li></ul></ul><ul><ul><li>Urine specific gravity </li></ul></ul><ul><ul><li>Weight changes </li></ul></ul>© Food Coach For You
  22. 22. Hydration <ul><li>Replacement depends on sweat rate </li></ul><ul><ul><li>Weight prior to workout – Weight after workout out + Fluids (oz) consumed during workout </li></ul></ul><ul><ul><ul><li>Example: 170lbs prior to 2hr workout, drank 32oz fluid during, and weighed 169lbs after </li></ul></ul></ul><ul><ul><ul><li>170 – 169 = 1 + 2 = 3lbs or *48oz/2hr = 24oz/hr </li></ul></ul></ul><ul><ul><ul><li>6oz every 15 minutes </li></ul></ul></ul>© Food Coach For You *16oz in 1lb
  23. 23. Hydration <ul><li>Should be taken with sodium for absorption </li></ul><ul><li>Every 15-20 minutes </li></ul><ul><ul><li>Amounts depend on sweat rate </li></ul></ul><ul><li>Considerations </li></ul><ul><ul><li>Duration, clothing, environment, course, special needs bags </li></ul></ul>© Food Coach For You *16oz in 1lb
  24. 24. <ul><li>Sodium (Na)* </li></ul><ul><li>Chloride (Cl) </li></ul><ul><li>Potassium (K) </li></ul><ul><li>Calcium (Ca) </li></ul><ul><li>Magnesium (Mg) </li></ul>© Food Coach For You
  25. 25. Electrolytes <ul><li>Not be afraid of the salt shaker </li></ul><ul><li>Athletes tend to worry too much about carbs and too little about electrolytes </li></ul><ul><li>500-800mg Na per hour </li></ul><ul><ul><li>However some athletes that are salty sweaters will need more during a race if </li></ul></ul>© Food Coach For You
  26. 26. Electrolytes <ul><li>Hyponatremia (low sodium levels) </li></ul><ul><ul><li>Signs </li></ul></ul><ul><ul><ul><li>Swollen hands, bloated stomach, confusion </li></ul></ul></ul><ul><ul><ul><li>Headache, dizziness, muscle cramping, nausea and vomiting </li></ul></ul></ul><ul><ul><li>Due to </li></ul></ul><ul><ul><ul><li>Too much water w/o sodium </li></ul></ul></ul><ul><ul><ul><li>Excessive salt loss </li></ul></ul></ul><ul><ul><ul><li>Limited sodium intake </li></ul></ul></ul>© Food Coach For You
  27. 27. Electrolytes <ul><li>Muscle cramping likely due to depletion of sodium and/or dehydration </li></ul><ul><li>Sources </li></ul><ul><ul><li>Sports drinks </li></ul></ul><ul><ul><ul><li>Likely unable to meet electrolyte needs alone </li></ul></ul></ul><ul><ul><li>Salt sticks, Endurolytes, Nuun </li></ul></ul><ul><ul><li>Pretzels, chicken broth, bananas </li></ul></ul>© Food Coach For You
  28. 28. Caffeine <ul><li>Stimulates CNS </li></ul><ul><li>Pre race </li></ul><ul><ul><li>Taper if you are a regular caffeine user </li></ul></ul><ul><ul><li>3-9g/kg, 60-75 minutes prior to race </li></ul></ul><ul><li>During race </li></ul><ul><ul><li>BE CONSISTENT! </li></ul></ul><ul><ul><li>1-3g/kg every 90-120 minutes </li></ul></ul><ul><ul><li>Can cause GI distress </li></ul></ul>© Food Coach For You
  29. 29. Post Race Nutrition <ul><li>Hydration: 150% of loss (24oz/lb) </li></ul><ul><li>Carbohydrate: 0.8g/lb </li></ul><ul><li>Protein: 0.4g/lb </li></ul><ul><li>Fat: minimal </li></ul><ul><li>Sodium: 500mg/lb lost </li></ul>© Food Coach For You
  30. 30. Final Tips <ul><li>Prepare for that fourth discipline of the race </li></ul><ul><li>Work toward becoming metabolically efficient </li></ul><ul><li>Practice balanced everyday nutrition </li></ul><ul><li>Test out fueling strategies during training </li></ul><ul><li>Periodize your nutrition </li></ul><ul><li>Do your course homework before the race </li></ul>© Food Coach For You
  31. 31. References <ul><li>Bob Seebohar </li></ul><ul><ul><li>Metabolic Efficiency Training </li></ul></ul><ul><ul><li>Nutrition Periodization for Endurance Athletes </li></ul></ul><ul><li>Louis Burke </li></ul><ul><ul><li>Practical Sports Nutrition </li></ul></ul><ul><li>Nancy Clark </li></ul><ul><ul><li>Sport Nutrition Guidebook </li></ul></ul>© Food Coach For You
  32. 32. My Services <ul><li>Nutrition Consultations </li></ul><ul><ul><li>Meal Plan Development </li></ul></ul><ul><ul><li>Nutrient Analysis </li></ul></ul><ul><ul><li>Nutrient Assessment and Timing </li></ul></ul><ul><li>Speaking Engagements </li></ul><ul><li>Corporate Wellness Programs </li></ul>© Food Coach For You
  33. 33. THANK YOU! [email_address] (310) 745-6467 www.twitter.com/FoodCoachForYou http://www.facebook.com/pages/Food-Coach-For-You/263465067610 © Food Coach For You

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