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Nutrition for Endurance Athletes Alison Hanna, RD, ATC Six Basic Nutrients • • • • • • Water Carbohydrate Protein Fat Vitamins Minerals Estimate of Fluid Needs • Weight in pounds / 2 = oz of fluids per day • Know Your Sweat Rate! – Weight loss during exercise (in ounces) + fluid consumed during exercise (in ounces) = the amount you should drink to replace sweat lost Hydration, Hydration, Hydration! Guidelines for fluid replacement: – 16 oz 2 hours before activity – 4-8 oz 5-10 minutes before activity – 8-10 oz for every 15-20 minutes of strenuous activity – 16-24 oz per pound lost during activity Signs & Symptoms of Dehydration • • • • Nausea Fatigue Muscle Cramps Decreased stamina, strength, & speed • THIRST!!! • Headache • Dizziness • Confusion How to Prevent Dehydration • Know the signs!! • Plan ahead: – By taking fluids with you and/or – By running in an area with water available • Drink by schedule, NOT thirst Hyponatremia • Hyponatremia – a condition of less than adequate blood levels of sodium • Often strikes endurance athletes, especially new-comers to endurance events • Is the result of excess loss of sodium during exercise and/or excessive water intake (dilution of serum electrolytes) Signs & Symptoms of Hyponatremia • • • • • Dizziness Confusion Severe Fatigue Nausea/Vomiting *Throbbing* Headache • • • • • Rapid Weight Gain Bloated Stomach Swollen Hands/Feet Lack of Coordination Seizure Water vs. Sports Drinks • Though water is our primary fluid replacer, sports drinks will be helpful when: – – – – You are exercising for more than one hour You are exercising in heat and humidity You are a heavy sweater Your diet is inadequate in sodium, potassium, or carbohydrate *Sports drinks will help to prevent hyponatremia* Staying Hydrated Standard Sports Drinks: 6-7% Carbohydrate – 14g carb per 8 oz – 1/3 to ½ the sugar of juice or soda Added Electrolytes – Sodium and Potassium to help prevent muscle cramping and hyponatremia Appealing Flavor – To entice you to drink! “Standard” Sports Drinks • • • • • Gatorade Powerade Gu Electrolyte Brew Cytomax Sports Drink G-2 (similar in composition with a little less than ½ the carb content) “Endurance Drinks” • Increased electrolytes and carbs • Often more than one source of sugar, to help your body better utilize the carbs it is being given – Gatorade Endurance Formula – Clif Shot Electrolyte Drink – Powerbar Ironman Perform Electrolyte Replacers • Very little to Zero carb/calorie content • Allow athlete to choose favorite carb source • Also good for rehydration when additional calories are not necessary – ZYM Sport Drink Tablets – Nuun Hydration Tabs Coconut Water • Good as a fluid replacer • High potassium (more than sports drinks) • Low sodium (not enough for endurance training) • Can be adequate for rehydration with added sodium Why Not “Energy” Drinks? • Too much sugar or sugar-substitute – can cause stomach upset • Are generally carbonated – again, a stomach irritant for many • Contain caffeine – diuretic effect • NOT regulated by the FDA and ingredients are VERY suspect!!! CARBOHYDRATE • Provides 4 kcal/gram • The primary source of energy for muscle tissue (skeletal, smooth, and cardiac) • The ONLY source of energy for the brain • The preferred source of energy for nerve tissue • Must be present for fat metabolism Sources of Carbs • Dietary – Whole wheat bread, oatmeal, brown rice, legumes, fruits, vegetables, low-fat dairy – Refined sugars in drinks, processed breads and crackers, snack foods, and baked goods • Stored Carbohydrate – Liver ~ 300-400 kcal – Muscle ~ 1200-1600 kcal How Much Carb? • Six or more ounce-sized servings per day of grains or starchy vegetables • Sample Serving Sizes: – – – – 1 slice bread ½ cup cooked rice, pasta, cereal 1 ounce cold cereal (by weight) ½ cup cooked lima beans, potato, or other starchy vegetable How Much Carb? • 3 or more servings of fruit – 1 medium piece of whole fruit or ½ cup sliced fruit or fruit juice • 3 or more servings of vegetables – ½ cup cooked or chopped vegetable OR 1 cup of raw leafy vegetables Benefits of Carbs • Diets adequate in carbohydrate maintain higher levels of blood glucose • Maintaining adequate blood glucose leads to less need to pull glycogen from the muscles • Less glycogen utilization results in less muscle fatigue and increased endurance! • 1g carb per kg body weight per hour during exercise The Importance of Protein • It is needed for growth and repair of all cells • Helps to maintain fluid balance • It necessary for the formation of blood cells, enzymes, antibodies, and hormones • Proteins are used as transporters of nutrients throughout the body • Promotes satiety (feeling of fullness) Protein Needs: Protein needs for athletes are increased to repair tissues and build muscle – The average person needs 0.8-1.0 g/kg/day – Endurance athletes need 1.2-1.4 g/kg • For repair of tissues – Strength-trained athletes need 1.6-1.7 g/kg • For repair of tissues AND • For accumulation and maintenance of lean tissue – More than 2.0g/kg DOES NOT increase benefit – Total energy (calorie) intake must be sufficient to ensure that protein is not used as an energy source The Average American… *Eats 0.7 g/lb (1.54 g/kg) of protein daily!!!* The lesson: increasing protein in your diet is not as big of a priority as increasing calories and carbohydrate!!! Good Sources of Protein Food 3.5 oz chicken breast 3.5 oz lean sirloin 3½ oz cooked fish 1 cup milk 2 Tbsp peanut butter ½ cup beans (cooked) 1 large egg 4 oz raw firm tofu Protein (g) 30 28 22 8 8 7-10 6 10 Don’t Forget About Fat!! • • • • Adds flavor to foods and promotes satiety Component of cell walls Provides necessary padding to organs Needed for absorption of fat-soluble vitamins *Contributes 9 kcal/gram – so don’t overdo it! “Good” vs. “Bad” Fats Better Choices: – – – – Olive & canola oils Margarines (watch out for trans-fats) Nuts, seeds, & avocados Fatty fish (salmon, tuna) Less Healthy Choices: – Solid fats from meats, shortening, & butter – Whole milk dairy – Fried & other snack foods Food for Thought • Carbohydrate, protein, and fat are your energy (calorie) sources • Vitamins and Minerals DO NOT provide energy • Simply because you are exercising more, you should not take a “free pass” with regard to your eating habits Vitamins & Minerals **DO NOT PROVIDE ENERGY!!!!** …but they are important for metabolism of your energy-providing nutrients (carbs, protein, and fat) You Might Need a Vitamin Supplement if… …you have a condition such as anemia …you frequently eat fast-food and or snack foods in place of regular meals …you know that you do not get enough of a particular food group …are dieting …smoke or drink alcohol Pre-Event Nutrition Goals: 1. 2. 3. 4. Maximize energy stores Maximize hydration status Prevent hunger Feel energized, not weighed-down! Pre-Event Nutrition • • • • HYDRATE! Focus on complex carbohydrates Add a little protein for staying power Avoid spicy or gas-producing foods as well as high sugar, fat, or protein foods • Don’t try new foods on race day – test different meals/snacks during training! Fueling-Up During the Event… • Hydrate early and often – Utilize the recommendations given previously • 30-60 g carbs per hour during activity Event fuel: Cliff Bar 45g Luna Bar 26g Gel pack 27g Jelly Belly sport beans Powerbar Gel Blasts 25g/pkg 30g/6 pieces Fueling-Up During the Event… • More Event Fuel: – Cytomax Performance Drink - 13g/8oz – GU - 25g/pack – Honey Stinger Gels, Waffles, Chews • 19-39/package (and yummy!!) *some supplements & drinks have added caffeine – experiment with these before the event if you think that you are interested in using them!! Fueling-Up During the Event… • More event fuel: – Fig Newtons – Granola bars – Crackers – graham, saltines, etc (with or without peanut butter) Post-Event Recovery Within the first 30 minutes: Have 16 oz sports drink per pound lost to rehydrate and replaces lost electrolytes Eat 200-400 kcal of high GI carb foods: Ex: sports drinks, bagel with jelly, yogurt, bananas, energy bars Post-Event Recovery Within 2 Hours: Eat a high carb meal with protein - Sandwich of PB&J or Deli Meats with Cheese, washed down with juice Eat your fruits and veggies to replace vitamin and mineral stores – they are needed to metabolize your food for energy and recovery! General Meal Guidelines: Priority #1: STAY HYDRATED Priority #2: Meet your calorie needs with a variety of foods Priority #3: Eat adequate protein Priority #4: Keep a food journal Priority #5: Make adjustments to your diet & meal plan as needed *Be prepared! Keep healthy, workout-friendly snacks on-hand in your car and gym bag. Don’t Forget the R&R!!! GOOD LUCK!!