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Triatlon nutrition

Triatlon nutrition. Content presentation. Food pyramide Most important rules Nutrients Energy in food and expendure Before , during and after . Protein , Carbohydrates , fat Vitamines, Minerals Fluid Supplements. Food Pyramide. Most important rules. Protein 10 – 25 %

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Triatlon nutrition

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  1. Triatlon nutrition

  2. Content presentation • Food pyramide • Most important rules • Nutrients • Energy in food andexpendure • Before, duringandafter. • Protein, Carbohydrates, fat • Vitamines, Minerals • Fluid • Supplements

  3. Food Pyramide

  4. Most important rules • Protein 10 – 25 % • Carbohydrates 45 – 65 % • Fat 20 – 40 % • Max 10 % saturated fat • Eatmany different foods • 1.5 – 2.0 liters • Fruit andvegetables

  5. Nutrients • Protein • Carbohydrates • fat • Dietary fiber • Vitamines • Minerals • fluid

  6. Energy in Food • Protein 4 kcal • Carbohydrates 4 kcal • Fat 9 kcal • Alcohol 7 kcal • Fiber ( soluable ) 2 kcal

  7. Energy use • Basal metabolicrate • Exercise • Swim • 3 / 3.5 kcal/kg/km • Bike • 1 kcal/kg forevery 3 km • Run • 1 kcal a kilogram for 1 kilometer

  8. Breakfastbefore race • 3 hoursbefore • 80 – 150 grams carbs • 15 – 40 grams protein • Little fibers and fat • 500 ml fluid • Muesli, plain yoghurt • Breadwith jam, honeyandglass of milk

  9. Before • 10 min 200 ml fluid • Small snack • Banana, breadwithhoney, jam • Drink electrolyte drink • Avoid fiber rich food

  10. During • Sportbars / gels • Max 1 gram / kg / hour • 200 ml/15 min • Snack 30/40 min • Don’ttrysomething new

  11. Whattoeatwhen • Swim: drink, gels • 1 gram carbs a hour/kg • Solid foods ( bike ) • 200 – 400 kcal/hour • More fluid ( run )

  12. On the bike • Banana • Energy bar • 250 – 400 kcal hour • Start directly

  13. On the run • 200 – 300 kcal/hour • Energy gels / lesssolid • Keep drinking • Small amounts • energy gel every 30 - 40 min

  14. Afterwards • ProteinandCarbohydrates • A.S.A.P • 0.4 gram protein/kg • 1 gram carbohydrates/kg • Chocoladmilk • Proteinshake + banana • Glassmilk + breadwithhoney

  15. Protein • 15 – 20 % energy intake • 1.2 / 1.6 gram • 20 different aminoacids

  16. Carbohydrates • 40– 65 % intake • 5 – 8 gram per kg bodyweight • Wholegrain, fruitsandvegatables

  17. Fats • Min 20% • Max 10 % saturated • Unsaturated • Limit before race/training • Hidden fats

  18. Dietary Fibers • 40 grams optimum • Mostelytoo low • Wholegrain, rice, fruit, vegatables • Limit before race/training

  19. Vitamines • Vitamine A, D, E and K • Dissolvability • Vitamine B and C • Storage in body

  20. Minerals • Elementsfromnature • Neededforfunctioning body • Salt ( sodium, potassium ) • Iron • Magnisium

  21. Fluid • 2 Liters a day • Hypotonic: 0 - 6 gram / 100 ml • Isotonic: 6 – 8 gram / 100 ml • Hypertonic 8 – 15 gram / 100 ml

  22. Supplements • Multivitamine • Max 100 % RDI • Iron, Magnesium, Calcium • Vitamine B, C and E • Omega 3 fattyacids

  23. The end • Are thereanyquestions?

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