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A Triathlete’s Guide to Everyday Nutrition Lea Crosetti, RD LeaCrosetti@FoodCoachForYou.com  www.FoodCoachForYou.com
My Philosophy <ul><li>A Little More Intuitive Eating </li></ul><ul><ul><li>It meets YOUR individual needs </li></ul></ul><...
Case Study <ul><li>Estimation Calculations  </li></ul><ul><ul><li>1760, 2100, 2310kcal </li></ul></ul><ul><li>Basal Metabo...
Calorie Recommendations <ul><li>Intuitive Eating </li></ul><ul><ul><li>Listen to your body and become mindful eaters. Eati...
Everyday Nutrition <ul><li>What we do and eat on a daily basis makes a difference! </li></ul><ul><li>Management of body co...
Metabolic Efficiency  <ul><li>Physiologically: Easier to move with less oxygen </li></ul><ul><ul><li>Aerobic training </li...
Metabolic Efficiency  <ul><li>Everyday nutrition plays a role in being metabolically efficient  </li></ul><ul><ul><li>If y...
Triathlete’s Guide to Everyday Nutrition <ul><li>So…what do you eat? </li></ul>© Food Coach For You
Common Deficiencies in Athletes  <ul><li>Minerals </li></ul><ul><ul><li>Calcium </li></ul></ul><ul><ul><ul><li>Dairy, tofu...
Carbohydrate Power Foods: Phytochemicals  <ul><li>Protect against oxidative damage (antioxidants) to protect against cance...
Carbohydrate Power Foods: Phytochemicals  <ul><li>Promotes hormone regulations </li></ul><ul><ul><li>Isoflavones found in ...
Carbohydrate Power Foods: Phytochemicals <ul><li>Interferes with DNA replication, protecting against cancer </li></ul><ul>...
Protein Power Foods  <ul><li>Beyond the protein </li></ul><ul><ul><li>Fatty fish </li></ul></ul><ul><ul><li>Soy </li></ul>...
Fat 101 <ul><li>Choose more </li></ul><ul><ul><li>Monounsaturated fats </li></ul></ul><ul><ul><ul><li>Olive and canola oil...
Fat Power Foods  <ul><li>Omega 3s: Ant-inflammatory, cognitive and behavioral function </li></ul><ul><ul><li>Fatty Fish: s...
Avocado!  © Food Coach For You
Periodized Nutrition <ul><li>As intensity and volume changes so will the type and the amount of foods/nutrients consumed <...
Periodized Nutrition: Base/Prep <ul><li>Goal is to:  </li></ul><ul><ul><li>Improve cardiorespiratory system </li></ul></ul...
Periodized Nutrition: Pre-Comp/Peak & Competition/Race <ul><li>Goal is to:  </li></ul><ul><ul><li>Efficiently clear lactat...
Periodized Nutrition: The Art of the Taper <ul><li>Goal is to:  </li></ul><ul><ul><li>Prepare body for race  </li></ul></u...
Periodized Nutrition: Recovery/Transition <ul><li>Goal is to:  </li></ul><ul><ul><li>Rest and recover physically and menta...
Mindful Eating Tip 1: Address your hunger © Food Coach For You Starving, feeling weak, lightheaded, dizzy, or other extrem...
Mindful Eating: Tip 2: Eat Slowly <ul><li>Takes 20 minutes for fullness to set in </li></ul><ul><li>Improved meal satisfac...
Mindful Eating:  Tip 3: Minimize distractions <ul><li>Hard to be mindful when your mind is on something else. </li></ul><u...
Take Home Message <ul><li>Listen to your body </li></ul><ul><li>Pick the foods that packed with nutrition </li></ul><ul><l...
Your Turn     © Food Coach For You
A Triathlete’s Guide to Everyday Nutrition Lea Crosetti, RD LeaCrosetti@FoodCoachForYou.com  www.FoodCoachForYou.com
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A Triathlete’s Guide To Everyday Nutrition

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A Triathlete’s Guide To Everyday Nutrition

  1. 1. A Triathlete’s Guide to Everyday Nutrition Lea Crosetti, RD LeaCrosetti@FoodCoachForYou.com www.FoodCoachForYou.com
  2. 2. My Philosophy <ul><li>A Little More Intuitive Eating </li></ul><ul><ul><li>It meets YOUR individual needs </li></ul></ul><ul><ul><li>Rely on internal rather than external cues </li></ul></ul><ul><li>A Little Less Calculations </li></ul><ul><ul><li>Don’t want you to get bogged down with more numbers </li></ul></ul><ul><ul><li>Could forget to actually enjoy the foods eaten </li></ul></ul><ul><ul><li>May not always be accurate </li></ul></ul>© Food Coach For You
  3. 3. Case Study <ul><li>Estimation Calculations </li></ul><ul><ul><li>1760, 2100, 2310kcal </li></ul></ul><ul><li>Basal Metabolic Rate Measurement </li></ul><ul><ul><li>BMR = 1300 + activity = 2600 </li></ul></ul><ul><li>Intuitive Eating </li></ul><ul><ul><li>Needed to maintain 3000 - 3600kcal </li></ul></ul><ul><ul><li>Starting listening to my body, eating more regularly, and tracking my calories </li></ul></ul>© Food Coach For You
  4. 4. Calorie Recommendations <ul><li>Intuitive Eating </li></ul><ul><ul><li>Listen to your body and become mindful eaters. Eating slowly. Choose foods that are filling and satisfying. Avoid mealtime stress. </li></ul></ul><ul><li>Basal Metabolic Rate Measurement </li></ul><ul><ul><li>Measure of VO2 </li></ul></ul><ul><li>Estimation Calculations </li></ul><ul><ul><li>Body weight x 10 + 50% RMR + calories from exercise </li></ul></ul><ul><ul><li>Varies greatly and doesn’t take into account body composition </li></ul></ul>© Food Coach For You
  5. 5. Everyday Nutrition <ul><li>What we do and eat on a daily basis makes a difference! </li></ul><ul><li>Management of body composition and weight </li></ul><ul><li>Assures nutrient needs are being met </li></ul><ul><li>Adaptations of body regulatory systems </li></ul><ul><li>Improve performance through metabolic efficiency </li></ul>© Food Coach For You
  6. 6. Metabolic Efficiency <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>Limiting carbohydrates during base/prep training </li></ul></ul>© Food Coach For You
  7. 7. Metabolic Efficiency <ul><li>Everyday nutrition plays a role in being metabolically efficient </li></ul><ul><ul><li>If you are eating balanced meals throughout the day you are well fueled for your workouts and will likely not need any supplements. </li></ul></ul><ul><ul><li>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. </li></ul></ul>© Food Coach For You
  8. 8. Triathlete’s Guide to Everyday Nutrition <ul><li>So…what do you eat? </li></ul>© Food Coach For You
  9. 9. Common Deficiencies in Athletes <ul><li>Minerals </li></ul><ul><ul><li>Calcium </li></ul></ul><ul><ul><ul><li>Dairy, tofu </li></ul></ul></ul><ul><ul><li>Iron </li></ul></ul><ul><ul><ul><li>Meats, fortified cereals, spinach </li></ul></ul></ul><ul><ul><li>Potassium </li></ul></ul><ul><ul><ul><li>Fruits, beans, dairy, avocados </li></ul></ul></ul><ul><li>Vitamins </li></ul><ul><ul><li>Vitamin D </li></ul></ul><ul><ul><ul><li>Fish and fish oils, dairy </li></ul></ul></ul><ul><ul><li>Vitamin E </li></ul></ul><ul><ul><ul><li>Wheat germ, vegetable oils, nuts and seeds </li></ul></ul></ul>© Food Coach For You
  10. 10. Carbohydrate Power Foods: Phytochemicals <ul><li>Protect against oxidative damage (antioxidants) to protect against cancer. Exercise produces free radicals. </li></ul><ul><ul><li>Allyl sulfides ( onions, leeks, garlic ), carotenoids ( orange fruits, carrots ), flavonoids ( fruits, vegetables, dark chocolate !), polyphenols ( wine, tea, coffee, grapes ). </li></ul></ul>© Food Coach For You
  11. 11. Carbohydrate Power Foods: Phytochemicals <ul><li>Promotes hormone regulations </li></ul><ul><ul><li>Isoflavones found in soy </li></ul></ul><ul><li>Stimulates or inhibits enzyme activity </li></ul><ul><ul><li>Indoles found in cabbage </li></ul></ul><ul><ul><li>Protease inhibitors found in soy and other beans </li></ul></ul><ul><ul><li>Terpenes found in citrus fruits and cherries </li></ul></ul>© Food Coach For You
  12. 12. Carbohydrate Power Foods: Phytochemicals <ul><li>Interferes with DNA replication, protecting against cancer </li></ul><ul><ul><li>Saponins found in beans </li></ul></ul><ul><ul><li>Capsaicin found in peppers protect the DNA from carcinogens </li></ul></ul><ul><li>Anti-bacterial properties </li></ul><ul><ul><li>Allicin found in garlic </li></ul></ul><ul><li>Physical Action </li></ul><ul><ul><li>Phytosterols in pumpkin prevent cholesterol from being absorbed </li></ul></ul><ul><ul><li>Proanthocyanidins are responsible for the anti-adhesion properties of cranberries </li></ul></ul>© Food Coach For You
  13. 13. Protein Power Foods <ul><li>Beyond the protein </li></ul><ul><ul><li>Fatty fish </li></ul></ul><ul><ul><li>Soy </li></ul></ul><ul><ul><li>Whey </li></ul></ul><ul><li>Probiotics </li></ul><ul><ul><li>Yogurt </li></ul></ul><ul><li>Limit meats that are high in saturated fats </li></ul><ul><ul><li>Pro-inflammatory </li></ul></ul><ul><li>Avoid nitrates and nitrites </li></ul><ul><ul><li>Processed meats and cheese </li></ul></ul><ul><li>Hormones and antibiotics? </li></ul><ul><ul><li>Consider organic sources of meats and dairy </li></ul></ul>© Food Coach For You
  14. 14. Fat 101 <ul><li>Choose more </li></ul><ul><ul><li>Monounsaturated fats </li></ul></ul><ul><ul><ul><li>Olive and canola oils, avocadoes, nuts and natural nut butters </li></ul></ul></ul><ul><ul><li>Omega 3 fatty acids </li></ul></ul><ul><ul><ul><li>Ground flaxseed, walnuts, (also found in fatty fish and soy) </li></ul></ul></ul><ul><li>Limit </li></ul><ul><ul><li>Saturated </li></ul></ul><ul><ul><ul><li>Butter, lard, some margarines, palm oil, coconut oil, cocoa butter (also found in fatty meats and dairy) </li></ul></ul></ul><ul><ul><li>Trans fats </li></ul></ul><ul><ul><ul><li>Margarines, commercial peanut butter, some processed snack foods, pastries </li></ul></ul></ul>© Food Coach For You
  15. 15. Fat Power Foods <ul><li>Omega 3s: Ant-inflammatory, cognitive and behavioral function </li></ul><ul><ul><li>Fatty Fish: salmon, trout, sardines, tuna, halibut </li></ul></ul><ul><ul><li>Nuts and Seeds: walnuts and flax </li></ul></ul><ul><ul><li>Plant: soy </li></ul></ul><ul><li>Which fruit contains more protein, potassium, magnesium, folic acid, B vitamins, vitamin E and vitamin K than any other fruit? </li></ul>© Food Coach For You
  16. 16. Avocado! © Food Coach For You
  17. 17. Periodized Nutrition <ul><li>As intensity and volume changes so will the type and the amount of foods/nutrients consumed </li></ul><ul><ul><li>Promotes better workouts </li></ul></ul><ul><ul><li>Aids in recovery and replenishes body </li></ul></ul><ul><ul><li>Helps maintain body weight and composition throughout the year </li></ul></ul>© Food Coach For You
  18. 18. Periodized Nutrition: Base/Prep <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><ul><li>Increase muscular strength </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>© Food Coach For You
  19. 19. Periodized Nutrition: Pre-Comp/Peak & Competition/Race <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 to lower 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>© Food Coach For You
  20. 20. Periodized Nutrition: The Art of the Taper <ul><li>Goal is to: </li></ul><ul><ul><li>Prepare body for race </li></ul></ul><ul><li>Training consists of: </li></ul><ul><ul><li>Volume and intensity decreases </li></ul></ul><ul><li>Nutrition should: </li></ul><ul><ul><li>Match workout </li></ul></ul><ul><ul><li>Don’t need to carb-load if you are metabolically efficient </li></ul></ul><ul><ul><li>Eat every 3-4hrs </li></ul></ul>© Food Coach For You
  21. 21. Periodized Nutrition: Recovery/Transition <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>© Food Coach For You
  22. 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. 23. Mindful Eating: Tip 2: Eat Slowly <ul><li>Takes 20 minutes for fullness to set in </li></ul><ul><li>Improved meal satisfaction </li></ul><ul><ul><li>Taste buds are on your tongue! </li></ul></ul>© Food Coach For You
  24. 24. Mindful Eating: Tip 3: Minimize distractions <ul><li>Hard to be mindful when your mind is on something else. </li></ul><ul><li>Limit stressful conversations during meal times </li></ul>© Food Coach For You
  25. 25. Take Home Message <ul><li>Listen to your body </li></ul><ul><li>Pick the foods that packed with nutrition </li></ul><ul><li>Use the periodization plates to match your training and workouts </li></ul>© Food Coach For You
  26. 26. Your Turn  © Food Coach For You
  27. 27. A Triathlete’s Guide to Everyday Nutrition Lea Crosetti, RD LeaCrosetti@FoodCoachForYou.com www.FoodCoachForYou.com

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