1 / 39

Nutrition for Endurance Athletes

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!

ash
Download Presentation

Nutrition for Endurance Athletes

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 for Endurance Athletes Alison Hanna, RD, ATC

  2. Six Basic Nutrients • Water • Carbohydrate • Protein • Fat • Vitamins • Minerals

  3. 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

  4. 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

  5. Nausea Fatigue Muscle Cramps Decreased stamina, strength, & speed THIRST!!! Headache Dizziness Confusion Signs & Symptoms of Dehydration

  6. 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

  7. 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)

  8. Dizziness Confusion Severe Fatigue Nausea/Vomiting *Throbbing* Headache Rapid Weight Gain Bloated Stomach Swollen Hands/Feet Lack of Coordination Seizure Signs & Symptoms of Hyponatremia

  9. 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*

  10. 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! 

  11. “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)

  12. “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

  13. 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

  14. 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

  15. 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!!!

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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)

  22. 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

  23. 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!!!

  24. Good Sources of Protein Food Protein (g) 3.5 oz chicken breast 30 3.5 oz lean sirloin 28 3½ oz cooked fish 22 1 cup milk 8 2 Tbsp peanut butter 8 ½ cup beans (cooked) 7-10 1 large egg 6 4 oz raw firm tofu 10

  25. 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!

  26. “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

  27. 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  

  28. Vitamins & Minerals **DO NOT PROVIDE ENERGY!!!!** …but they are important for metabolism of your energy-providing nutrients (carbs, protein, and fat)

  29. You Might Need a VitaminSupplement 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

  30. Pre-Event Nutrition Goals: • Maximize energy stores • Maximize hydration status • Prevent hunger • Feel energized, not weighed-down!

  31. 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!

  32. 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 25g/pkg Powerbar Gel Blasts 30g/6 pieces

  33. 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!!

  34. Fueling-Up During the Event… • More event fuel: • Fig Newtons • Granola bars • Crackers – graham, saltines, etc (with or without peanut butter)

  35. 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

  36. 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!

  37. 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.

  38. Don’t Forget the R&R!!!

  39. GOOD LUCK!!

More Related