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Dietary Strategies
To Improve Triathlon Training and
Performance
Bobbi Barbarich RD MSc Candidate
Professional Nutrition Services
451-5843/[email protected]
NUTRITION IS IMPORTANT
When athletes of equal skill & training
meet in competition, nutrition can make
the difference between winning and losing.
NUTRITIONAL FACTORS LIMITING
ENDURANCE PERFORMANCE
 Muscle & Liver Glycogen Depletion
 Availability of Carbohydrates During Exercise
 Dehydration
 Gastrointestinal Problems
NUTRITIONAL GOALS
Meet Nutritional Needs For Long-Term Health
 Vitamins
 Minerals
 Special Nutrients
 Fibre
 Types of Fat
NUTRITIONAL GOALS
Provide Appropriate Nutrition that
Supports Consistent, Intensive Training.






Fluid & Electrolyte Replacement
Carbohydrate Replacement
Adequate Protein
Adequate Energy
Appropriate Fueling During Exercise
Timing of Intakes for Recovery Between Sessions
NUTRITIONAL GOALS
Develop Race-Day Nutritional Strategies
 Know your targets……more is not necessarily better.
 Experimentation & practice during training.
 Have a plan but be flexible.
 Have alternatives and expect problems.
FUEL USE DURING EXERCISE

Intensity of Exercise

Duration of Exercise

Diet

Training State

Environmental Temperature
Effect of Diet on Muscle Glycogen
CARBOHYDRATE: THE MASTER FUEL
 The Grains and Fruits & Vegetables Food
Groups
 Simple & Complex
 Glycemic Index
 Fibre:
Insoluble & Soluble
PROTEIN BALANCE
 Meats and Alternatives Food Group
 Dairy Products
Essential and Non-essential Amino Acids
PROTEIN TURNOVER
Dietary
Proteins
Oxidation
(Energy)
Amino Acid
Pool
High Priority Body Proteins
Muscle Tissue
Sweat,
Urine,
Feces
Endurance-Training
Protein Needs Can Easily Be Met
80 Kg x 1.4 grams/Kg = 112 grams protein
Grams of Protein
2 cups oatmeal
12
2 cups milk
16
1 boiled egg
7
2 slices toast with peanut butter
11
1 cheeseburger
35
2 granola bars
4
1 chicken breast
47
3 cups pasta with tomato sauce
14
1 cup vegetables
2
3 medium fruits
6
TOTAL
154 grams
PROTEIN

Eat protein throughout the day.

Protein supplements can be a convenient source of
high quality protein but not necessary when an
adequate diet is consumed.

Most protein supplements contain a mix of egg or milk
proteins: casein, whey.

Whey and soy are the highest quality proteins currently
available in supplements.
HIGH PROTEIN DIETS

Are fad diets and expensive to consume.

Inhibit the athlete’s ability to consume adequate
carbohydrates.

Are not ergogenic.

Are dehydrating.

Result in losses of calcium in the urine.

Are unhealthy.
FAT IS ENERGY DENSE
 9 Calories per gram

Added and Hidden Fats
 Saturated, Trans and Unsaturated
 Essential Fats: 1% of Total Energy
Reduce Fat For A High Carbohydrate Diet
375 Calories, 41% Fat,
54% Carbohydrates
355 Calories,13% Fat,
80% Carbohydrates
PRE-EXERCISE EATING
GOALS
 Ensure adequate hydration
 Top up carbohydrate stores
 Prevent hunger during the event
Practice During Training
PRE-EXERCISE EATING
TIMING OF EATING
 Full Meal 3 to 4 hours before
 Snack 1 to 2 hours before
 Immediately before?
PRE-EXERCISE EATING
NUTRIENT COMPOSITION
 High in Carbohydrates and Fluid
 Moderate in Protein
 Low in Fat and Fibre
PRE-EXERCISE EATING
Pre-Race Meals and Snacks Must Be
Familiar to You
FLUID: THE FORGOTTEN
NUTRIENT
Hourly Sweat Losses During Exercise
-5 degrees Celsius
0.6 - 1.4 litres
+10 degrees Celsius
1.2 - 1.5 litres
+20 degrees Celsius
1.6 - 2.5 litres
+30 degrees Celsius
2.0 - 2.8 litres
FLUID IS THE FORGOTTEN
NUTRIENT
60% of Body Weight is Water
1 LITRE OF SWEAT =
1 KILOGRAM OF BODY WEIGHT
Effects of Dehydration
2%
3%
6%
9%
Impaired work capacity &
temperature control
Increased pulse rate & core
temperature
Increased respiratory rate, lower blood
volume
Heat exhaustion, heat stroke
Dehydration
175 lb. (80 kg) Athlete
2%
3%
6%
9%
3.5 lbs (1.6 kg)
5.3 lbs (2.4 kg)
10.5 lbs (4.8 kg)
15.8 lbs (7.2 kg)
Symptoms of Dehydration
 Rapid weight loss
 Infrequent urination
 Dark, small volume urine
 Fatigue
 Gastrointestinal Upset
SWEAT LOSSES
SODIUM
1 litre sweat = 0.5 to 1.1 grams sodium
Average dietary sodium = +5 grams
Depletion is of concern with ultra endurance events
SODIUM CONTENT OF
HYDRATION BEVERAGES
500 to 700 mg/litre is Recommended

Water is retained better when it is consumed with sodium.

Carbohydrate & sodium are linked with water absorption.
FUELING DURING EXERCISE
HOURLY TARGETS
 Carbohydrates:
 Fluid:
50 to 70 grams
1000 ml
 Sodium: 800 to 1000 mg
FUELING DURING EXERCISE
GOALS
1.
2.
3.
Rapid Stomach Emptying.
Provide Quickly Absorbable Nutrients.
Provide Appropriate Nutrients.
STOMACH EMPTYING RATE
VOLUME

The larger the volume, the faster it leaves the stomach.

Average volume emptied is 800 to 1000 ml per hour.
STOMACH EMPTYING RATE
ENERGY DENSITY OF FLUID
The more concentrated the beverage, the longer
it stays in the stomach: Fastest emptying with 4
to 8% carbohydrate/electrolyte beverages.
STOMACH EMPTYING RATE
NUTRIENT CONTENT
 Fluids Faster than Solids
 Carbohydrates
 Protein
 Fat
STOMACH EMPTYING RATE
EXERCISE INTENSITY

Higher exercise intensities tend to reduce
gastrointestinal motility.

Mode of exercise can also influence gastrointestinal
function.
STOMACH EMPYTING RATE
ENVIRONMENTAL STRESS

The higher the environmental temperature, the slower
the emptying rate.

The more dehydrated you are, the slower the
gastrointestinal function.
STOMACH EMPTYING RATE
FLUID TEMPERATURE
 Ideal fluid temperature is 5 to 10 degrees
Celsius.
 Colder beverages tend to be more palatable.
Hydration Schedule
2 Hours Before Exercise:
500 ml
Every 15 Minutes During Exercise:
150 - 300 ml
After Exercise:
750 ml per lb. weight loss
What to Drink
Water
4 - 8% Carbohydrate/Electrolyte Drink
Diluted Fruit Juices
DIETARY CARBOHYDRATE UTILIZATION
 Depends on type of carbohydrate.
 Depends on the absorption rate.
 Can vary when different types are combined
due to different absorption sites and rates.
 There is a maximum exogenous carbohydrate
oxidation rate: 1.0 to 1.1 grams per minute = 60
grams per hour.
CARBOHYDRATES WITH THE
FASTEST UTILIZATION
1.
2.
3.
4.
5.
6.
Glucose (principle sugar used by the body:
dextrose)
Sucrose (glucose and fructose)
Maltose (glucose and glucose)
Maltodextrins (hydrolyzed starch: mixture of
different length chains of glucose)
Dextrins (5 to 10 glucose molecules)
Amylopectins (branch-chained glucose)
CARBOHYDRATES UTILIZIED 25 to
50% SLOWER
1.
Fructose (monosaccaride)
2.
Galactose (50% slower than Glucose)
3.
Amylose (straight chain glucose)
RECOVERY NUTRITION
 Hydration
 Replenish glycogen stores
 Provide building blocks for muscle repair and
growth
RECOVERY NUTRITION
 Liquid absorbed most quickly
 Mixture of carbs and protein (4:1)
 Within 30 minutes
 Within 2 hours
Training Diet
High Carbohydrate
Limit Fat
Adequate Protein
Plenty of Fluids
Food Variety and Quality
Training Diet
No. Servings
8 to 15 +
Food Group
Grains
8 to 15 +
Vegetables & Fruits
3 to 6
Milk Products
2 to 4
Meat & Alternates
Limit
Other Foods
Fluid, Fluid, Fluid, Fluid, Fluid, Fluid, Fluid
Thank You
Bobbi Barbarich RD MSc Cand
Professional Nutrition Services
451-5843
[email protected]