Nutrition and the Endurance Athlete ‘ We eat to train, we don’t train to be able to eat.’ –Bob Seebohar

1. Nutrition and the Endurance Athlete‘We eat to train, we don’t train to be able to eat.’ –Bob Seebohar Jack F. Parker Jr. NSCA-CSCS ACSM-HFS USAT Level 1 Coach

2. Profiling Yourself • Do you know how many calories YOU should eat a day to sustain life? • How many calories do you burn per workout? • Do you know the recommended breakdown of; Carbohydrates/Proteins/Fats? • Do you know the difference between a Linear and a Round Diet? • If not, how do you determine how much to eat daily? • How fluids of water is needed daily or following a high sweat workout? • What foods can you eat to get all your fluid intake?

3. Fueling the Machine • In Humans >90% of Caloric Intake is based on 2 factors: • Metabolic Process (Cell Function, Organs, etc.) • Physical Activity • The Food Guide Pyramid is the basis of dietary needs in the US. It is updated every 5 years. • Based on Caloric Needs of; Age, Gender, Height, Weight and Activity Level. • www.MYPYRAMID.gov

4. What Influences Your Eating Choices? • Emotion • Convenience • Availability • Time • Cost

5. Round Diet Varied Eating Shopping Consists of 20 to 40 Different Types of Food. Pros Increased Vitamin and Mineral Intake Increased Immune Function Fast Recovery Weight Control Cons New Recipes Linear Diet Repetitive Eating Shopping List Generally Consists of The Same 10-15 items. Pros Simple Shopping Minimizes Decisions for Meals Cons Inadequate Vitamin and Mineral Intake Chronic Fatigue Slow Recovery Reduced Immune Function Is Your Diet Round or Linear?

6. Your Weight; Maintain, Lose or Gain • Endurance Sport = Weight-to-Strength Ratio • Lohman Equation – Designed by the sports nutrition community to reliably determine nutritional needs for athletes; • (9 x Wht in Kg) + 11.7 x Ht in cm) – 857=RMR • 175lb (79.5kg) Athlete, 5’11” (180.3cm) • (9 x 79.5) + (11.7 x 180.3) – 857=1,965/Kcal/da • 1,965 x 1.6 = 3,144/kcal/day • lbs to kg = 175 ÷ 2.2 = 79.5kg • In to cm = 71 x 2.54 = 180.3cm • Once RMR is established, apply a multiplier to account for activity level; • 1.3 for Inactive (≤30min/day) • 1.6 for Moderately Active (30 to 60min/day) • 2.0 for Vigorous Activity (≥60min/day) • ADA Recommendations

7. Five Rules to Control Weight • Establish Caloric Needs and Goals • Utilize the Lohman Equation • Utilize a Online Tracker • www.livestrong.com, www.dailyplate.com, www.webmd.com • Increase Meal Frequency • Weight control is based on Calories-In vs. Calories-Out, NOT eating time, carbohydrates or # of meals. • Multiple Meals is highly recommended, but not always feasible or necessary. • Maintain a Balanced (Round) Diet • Review ‘Round vs. Linear’ Slide • Talk About It • Post goals, share with friends or teammates helps to make the goal ‘Concrete’ and increases chances of success

8. Research Results • 7 Well-fed, rested subjects biked to exhaustion;(Schabort et.al MSSE 31 (3):464.1999 • Trained Runners; Horvath J.AM.Coll.Nutr 2000; 19(1):52-60 • Overnight Fast; Nancy Clark • Lack of Carbs; Nancy clark • Chocolate Milk Research; Stager, J.M.

9. Hydration 101 • Sweat Factors • Sport, Body Size, Intensity, Clothing, Weather, Acclimation to Weather and Fitness Level • Weight loss can exceed 20lbs/hr • How do you know if you are hydrated or chronically dehydrated; • Weigh Nude Daily in the Morning • Empty Bladder and Bowels • Factors that affect test; Calorie Restriction, Low Sodium Intake Night Before, Not Experiencing Premenstrual Bloating

10. Hydration 102 • Dehydration Symptoms (Fatigue, Headaches, Lethargic • Sodium – 1qt Gatorade (440mg) • Potassium – 1md Banana (450mg) • Calcium – 8oz Yogurt (300mg) • Magnesium – 2 tbsp Peanut Butter (50mg) • Thirst mechanism is unreliable • Blunted by exercise or mind • Thirst is associated with; • 1% loss of water = 1.5lbs or 3 to 5 heart beats/min • 2% loss of water ≥ 3lbs or Clinically Dehydrated • 3% loss of water ≥ 4.5lbs or Impaired Aerobic Performance

11. Pre-Exercise Fluids • Hydration Practices Begin 8 to 12 Hours in Advance • Pre-hydration Goal is To Consume 2 or 3 ml/lb or 5 to 7ml/kg 4 Hours in Advance of Exercise to Balance Body • 150lb (68kg); 150 x 2 = 300 - 450ml or 10 to 15oz • Hydrating Early Allows for Absorption and Clearance of Un-needed Fluids • *Don’t Over Hydrate, This Dilutes Blood-Sodium and Causes Hyponatremia • 12oz of Caffeinated Coffee Is Ok, It Will Not Boost Daily Urine Output.

12. Hydrating During Exercise • Goal is To Prevent Excessive Dehydration; Defined by More Than a 2% Body Weight Loss • Knowing Your Sweat Rate Helps to Answer the Following Questions; • What to Drink? • Fluid Replacer Should Contain; • Sod – Stimulates Thirst (110-170mg per 8oz) • Pot – Sweat Loss (20-50mg per 8oz) • Carb – Provides Energy (12-24g per 8oz)

13. Hydrating During Exercise (Cont.) • When to Drink? • Determined By Length of Workout • ≤ 60 Minutes – Water Suffices • 2 or More Hours - 120 to 240 Carbohydrates with Water (30 to 60g) • Sports Drinks, Fruit, Boiled Foods

14. Post-Exercise Fluids • Goal is to Fully Replace Fluid/Electrolyte Loss • Single Workout Day • Normal Meals Following a Round Diet • Double/Triple Workout Day • Normal Meals • Sprinkle Extra Salt (Not for High Risk Individuals) • Supplement • Drink 50% More Fluid Than Lost • Fluid Recovery Can Take 48 Hours for BT Workouts

15. Hyponatremia and Sodium Loss • Over-Hydrating vs. Hydrating • Kidneys Regulate Fluid Intake • Hydrate Up to 2 Hours Before Events, Then 15 Minutes Before Race Start • Hyponatremia Means Blood-Sodium Levels Become Abnormally Low • Events Less Than 4 Hours • Over-hydrating Before, During and After Event • Events Longer Than 4 Hours • Extreme Sodium Loss Heat Environments, High Water Intake, • Look for Supplements or Foods Containing 250-500mg of Sodium Per Hour • Heat Acclimated Athletes Have the Ability to Retain Higher Sodium Amounts

16. Deciphering Supplements • FDA regulates dietary supplements under a different set of regulations than those covering "conventional" foods and drug products (prescription and Over-the-Counter). Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), the dietary supplement manufacturer is responsible for ensuring that a dietary supplement is safe before it is marketed. FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market. Generally, manufacturers do not need to register their products with FDA nor get FDA approval before producing or selling dietary supplements.* Manufacturers must make sure that product label information is truthful and not misleading. • FDA's post-marketing responsibilities include monitoring safety, e.g. voluntary dietary supplement adverse event reporting, and product information, such as labeling, claims, package inserts, and accompanying literature. The Federal Trade Commission regulates dietary supplement advertising. • Most Actions are taken following a series of catastrophic instances. • If reports are not filed, then the FDA doesn’t know about them. • Taken from the website www.fda.gov