Download Nutrition for Endurance Athletes

Nutrition for Endurance Athletes
Alison Hanna, RD, ATC
Six Basic Nutrients
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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
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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
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Dizziness
Confusion
Severe Fatigue
Nausea/Vomiting
*Throbbing* Headache
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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:
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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
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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:
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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!!
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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:
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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:
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Maximize energy stores
Maximize hydration status
Prevent hunger
Feel energized, not weighed-down!
Pre-Event Nutrition
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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!!