1 / 16

Nutrition 101 For the Triathlete

Nutrition 101 For the Triathlete. Lauren Brown, BScPharm U of A Triathlon Club September 8, 2004 lcbrown@ualberta.ca. Overview. Training goals What happens if I don’t eat right? What should my daily diet include? The high protein diet Required nutrients References

Patman
Download Presentation

Nutrition 101 For the Triathlete

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Nutrition 101 For the Triathlete Lauren Brown, BScPharm U of A Triathlon Club September 8, 2004 lcbrown@ualberta.ca

  2. Overview • Training goals • What happens if I don’t eat right? • What should my daily diet include? • The high protein diet • Required nutrients • References • Triathlon Club Seminars

  3. “You Are What You Eat”

  4. Training Goals – Person-Specific • Lose/maintain weight • Tone • Stress relief • Sprint triathlon • Olympic triathlon • Half-ironman/Ironman • Whatever your training goal, nutrition is a vital part of achieving that goal.

  5. What Happens If I Don’t Eat Right? • Recover from training less quickly. • More prone to injuries. • Decreased energy during training sessions. • Potentially at risk for certain diseases. • May also influence concentration, mood, sleep.

  6. The Balanced Diet • Calorie: amount of energy or heat required to raise the temperature of 1 gram of water 1 degree Celsius. • Calorie allowance is based on lifestyle and your current weight. • Amount of daily calories from: • Complex carbohydrates: 60% • Protein: 10 – 20% • Fat: should not exceed 30%

  7. Calorie Requirement • Calorie expenditure depends on: • Resting metabolic rate • Activities during day • Calorie requirement depends on training goal: • Weight loss • Maintain weight • Increasing activity = increasing calorie requirements

  8. The High Protein Diet • Belief – carbohydrates are bad! • Amount of daily calories (approximately): • Carbohydrate: 40% • Protein: 30% • Fat: 30% • Not good for an endurance athlete! • Feel sluggish, minimal energy • Risk for kidney damage • Increased risk of cardiovascular disease? • Runners World – article on low-carb diet.

  9. Nutrients • Individuals that eat a balanced diet likely receive the required amount of nutrients they need. • Some nutrients which may be lacking: • Vitamin D • Calcium • Others: vitamin C, vitamin E – “antioxidants”.

  10. Nutrients (Cont.) • Vitamin D: • Body produces through exposure to UV rays. • Likely not enough UV exposure in Canada. • Key in the absorption of calcium. • Recommended dose: 400 – 1000 IU/day.

  11. Nutrients (Cont.) • Calcium: • Key in development of bones and teeth. • 1 in 4 women will develop osteoporosis. • Majority of diets to not achieve required daily amount of calcium. • Deficiency can also contribute to stress fractures and muscle cramps. • Daily requirement: 1000 – 1500mg/day, best divided in two to three doses of 500mg.

  12. References • Canada’s Food Guide: www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_rainbow_e.html • Step Up to Wellness: A Stage-Based Approach. • www.dieticians.ca

  13. Questions?

  14. Seminar Schedule • Dates: • September 22 • October 6 • November 3 • December 1

  15. Seminar Topics • Injury prevention and stretching. • Weight training. • Designing your own training program. • Supplements. • Race psychology. • Review of specific races. • Race-specific nutrition.

  16. Please e-mail me if you have suggestions for seminar topics • lcbrown@ualberta.ca

More Related