The second talk in the 2017 50k Training program presented by Charlottesville Area Trail Runners and Crozet Running. Kristen Chang shares her knowledge and experience as a registered dietitian and endurance athlete. She discusses how to fuel, hydrate, and nourish your body during training and racing, and answer questions about the pros and cons of different nutrition strategies. Kristen's website: http://www.realfoodforfuel.com/about-kristen.html

1. Real Food for Ultra Training & Racing
Kristen Chang, MS, RDN, CSSD
Certified Specialist in Sports Dietetics
RealFoodForFuel.com
March 8, 2017 - Crozet Running

4. “Many athletes think performance starts with
training, but really it starts with fuel.”
- Nancy Clark, Sports Nutritionist and Author

5. "The basic principals [of
fueling] are these:
keep it simple,
eat natural foods as much as
possible,
balance input with output
and have everything in
moderation.”
- Chrissie Wellington,
4 Time Ironman World Champion

8. HydroFUEL PowerFUEL
RebuildFUEL ArmourFUEL

11. Carbohydrates are
the primary fuel for
muscles & brain
Supports immune
health
Fiber promotes
bowel health and
satiety
Daily needs depend
on how much activity
you are doing

12. Protein works to maintain
lean body mass, build and
repair muscle fibers
Supports immune health
Replaces red blood cells
(prevention of anemia)
Supports refueling of
glycogen stores post
exercise
Aim to evenly distribute
intake throughout the day

13. Fruits & veggies provide essential nutrients
& help your body deal with stress!
Healthy Fats
support immune
health, hormone
production and help
fight inflammation

14. When consumed in excess,
anti-fuels increase
inflammation and stress on the
body

16. ! Dehydration
! Depletion of
glycogen
! Breakdown of
muscle
! Cell damage and
inflammation

17. ! Optimal time for mental and
physical rest
! Repletion of foods/fluids
! Preparation for next exercise
session
! Recovery from and preparation
FOR the next workout

20. Rehydrate Replenish Repair Reinforce Rest

22. With fluids and electrolytes

23. ! Pre- & Post-workout weighing
! Consume 16-24 oz fluid per 1 lb weight loss
! Aim to include a source of electrolytes, esp. sodium

24. Muscle glycogen stores with
carbohydrate (PowerFUEL)

25. ! GOAL = 30-50g carbohydrate within 15-30 min post exercise
! Aim for 4:1 ratio of CARB: PRO post-endurance exercise
! Aim for 2:1 ratio of CARB: PRO post-strength training

26. Emphasize high glycemic index
carbohydrate-containing foods post
workout. Goal is quick, easy absorption to
get to your muscles quickly!

27. Regenerate muscle tissue with quality
protein (RebuildFUEL)

28. ! 15-30g of quality protein post-workout
! Whey is ideal post-workout – quick acting -
gold standard for recovery
! Casein can be helpful as evening snack to
promote muscle repair overnight – long
acting

29. Carb + Protein = Perfect Marriage!
! Increases muscle glycogen
replenishment
! May lead to enhanced glycogen
storage
! Enhances protein synthesis and
muscle repair
! May reduce muscle soreness during
chronic training

30. RECOVERY SNACK IDEAS
! 16oz chocolate milk + water
! 6oz non-fat Greek yogurt + fresh
fruit + water
! Natural ingredient sport bar
(fruit/nut) + glass of skim milk +
water
! Recovery mix (carbohydrate +
protein mixed)
! PBJ + Glass of Milk

31. RECOVERY MEAL IDEAS
! Whole wheat pita sandwich with
turkey and veggies + pretzels + low-
fat milk
! Rice bowl with beans, cheese, salsa,
avocado + whole grain tortilla chips or
whole wheat tortilla
! Stir fry with lean steak, broccoli, bell
peppers, carrots + brown rice

32. Your immune system with nutritious, fresh
foods daily (ArmourFUEL)

39. Optimizing Race Day Performance

40. ! Find what works forYOU
! “Train your gut" just as you train your muscles
! Practice, practice, practice!

41. ! Have options
! Fluid calories have their benefits
! Vary intake of flavors and textures
! Listen to your body's cravings and
utilize those aid stations!

42. ! To prevent GI distress, eat the least amount of calories you
need to optimally sustain your efforts hour after hour
! Generally 30-60g carb/hr
! Trust your body's natural compensatory processes and
don't over fuel

43. ! Fluid needs vary based on personal
sweat rate
! Sodium needs can range from
400-1000 mg/hr

44. ! Calm your nerves
! Pace yourself
! Convenience & simplicity are
key
! Fuel early and consistently …
and don’t stop!
! Frequent bites & sips

45. ! Get to know your gear
! Keep your cool
! Medicate appropriately
! Roll with the challenges
! Listen to your body!

46. Questions?
For more information, visit: RealFoodForFuel.com