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Fueling for endurance3.27.2012
- 1. Fueling for Endurance Kathy G. Wise, RD/LD, LWC, CWP Director, Health & Wellness Mercy Medical Center
- 2. Training for theRun Endurance athletes spend months training for a marathon or triathlon with a performance goal in mind.
- 3. Endurance Athlete ACSM defines an endurance athlete as one who trains and competes for 90 minutes or longer
- 4. Physiologic and Metabolic Changesof the Endurance Athlete CatabolicHormone fluctuations Muscle protein degradation Glycogen depletion Depression of the immune system Changes occur during and after endurance exercise
- 5. Catabolic Hormones Catabolic hormones Cortisol Epinephrine Nor epinephrine Glucagon Released in response to vigorous workout periods and during the recovery process Necessary for promotion of glucose, protein and fat as fuel
- 6. Catabolic Environment forFueling Cortisol is released to stimulate glucose production by the liver and metabolize fat, protein and carbohydrate Strenuous exercise results in net protein loss and decreased protein synthesis Fat and protein breakdown and glycogen depletion occur Catabolic hormones remain elevated for 30 to 60 minutes following a vigorous workout
- 7. The Endurance Athlete Physiologic and Metabolic Changes of the Endurance Athlete put the athlete at high risk of bonking
- 8. The Endurance Athlete •The body of an endurance athlete is like race car with two fuel tanks Tank A is the body’s fat stores Tank B is the body’s carbohydrate stores
- 9. Limited Fuel Tank The body can only store 2,000 calories of stored glycogen
- 10. Draining the Tank When we exercise for less than 90 minutes, tank B has sufficient stores to power us through the activity. However, when we exercise for more than 90 minutes, we need to have a nutritional plan to prevent the low fuel light from turning on.
- 11. Four Key Areas Fueling Before Exercise Fueling During Exercise Fueling After Exercise Daily Fueling
- 12. Fueling Before Exercise Three or four hours, eat 300-600 calories, primarily of carbohydrate (2-3g/kg body weight) Moderate in protein Low in fat Minimize the amount of fiber in this meal to prevent stomach discomfort during exercise Adequate fluids to replace sweat losses
- 13. Pre-exercise Meal Oatmealwith milk, fruit and nuts Turkey sandwich with fruit Cottage cheese with crackers and fruit Toast with peanut butter
- 14. Fueling During Exercise Mid-exercise foods can include: Gels Energy beans Energy beverages Honey Bananas Oranges
- 15. Fueling Frequency Fuel your body every 45-60 minutes during a long workout. ACSM guidelines recommend 30-60 grams of carbohydrate (120-240 calories) per hour. Provide the body with fluids and electrolytes. If the workout is less than 90 minutes, but at a high intensity, you may want to drink an energy drink instead of water or bring an energy gel with you.
- 16. Fueling After Exercise Postworkout goal is recovery fuel Replenish glycogen stores Optimize protein synthesis to repair damaged muscle tissue and stimulate the development of new tissue Replace fluids and electrolytes that were lost in sweat
- 17. Window of Opportunity Within30 to 60 minutes of exercise 300-400 calories Carbohydrate (75-100 grams) Protein (at least 10 grams) The carbohydrate-to-protein ratio: 3:1 ratio in long, high-intensity workouts Resistance 2:1 ratio Endurance 3:1 ratio Longer distance running/multi event 4:1 Fuel again 2 hours post exercise
- 18. Post Exercise Fuel Carbohydrateand Protein Partners Carbohydrates Raise insulin levels Promotes uptake of glucose which turns off the catabolic hormones Promotes muscle repletion of glycogen Protein Complete protein supplies the necessary amino acids for protein synthesis and muscle repair
- 19. Post Exercise Fuel UtilizeHigh Glycemic Index Carbohydrates and Protein Combos Post-exercise foods can include: Chocolate milk A high-density nutrition bar Smoothie with yogurt and fruit Natural peanut butter and jelly sandwich Greek yogurt and low fat granola Fruit and a low fat cheese stick
- 20. Daily Fueling Thefourth way to prevent your low-fuel light from turning on is to eat a diet consistently high in carbohydrates. Include: Whole grains Fruits Vegetables Lean protein (not in cookies and chips)
- 21. Pre-Event Meal Exercise performance can be affected by diet Pre-event meal is an integral part of training Pre-event meal cannot compensate for a poor training diet
- 22. Pre-Event Meal Focuson Carbohydrate Prevent weakness and fatigue Low blood sugar Inadequate muscle glycogen stores Ward off hunger Minimize GI distress Guarantee optimal hydration Familiar and tested
- 23. Optimal Pre-Event Meal Carbohydrate and fluids Consumed 2 to 3 hours prior to event Allow time for digestion and absorption 400 to 500 calories Low in fat Low in fiber Moderate protein
- 24. Liquid Meals Liquidcarbohydrate can be consumed when time is limited prior to event Sources Sports drinks Juices Low-fat, low fiber smoothies or shakes Liquid yogurt AVOID carbonated drinks
- 25. Morning Event Fueling The night before: High carbohydrate meal Early morning: Light breakfast Cereal and non-fat milk Fresh fruit or juice with toast or bagel (limit fat) Pancakes or waffles (limit fat) Non-fat or low-fat fruit yogurt Liquid meal
- 26. Afternoon Event The night before: High carbohydrate meal Breakfast: High carbohydrate meal Lunch: Jelly sandwich with a little peanut butter Fruit with low fat yogurt Nutrition bar
- 27. Good Carbohydrates Higher GlycemicCarbohydrates potatoes, yams, root vegetables beans, peas, corn, carrots wheat bread, cereal, bagels bananas, macaroni, spaghetti, brown rice apples, oranges, bananas, dried fruits such as raisins
- 28. Good Proteins Animal orPlant Complete Proteins Lean beef Chicken Fish Eggs Low Fat Cheese, cottage cheese Greek yogurt Nuts, peanut butter Tofu and soy products
- 29. Good Carbohydrate-Protein Combos Low fat or fat free milk Low fat chocolate milk Low fat yogurt with fruit Beans, legumes, green peas Soy milk, Almond milk
- 30. Performance Foods forVegetarians Plant-based protein foods: legumes, tofu, texturized vegetable and soy protein, quinoa, nuts and seeds Plant-based iron-rich foods: legumes, nuts, seeds, whole and enriched grains, dark green leafy vegetables, dried fruit Calcium-rich foods: dairy products, dark green leafy vegetables, fortified tofu, fortified soy milk and fruit juices, legumes, nuts Vitamin B12 sources: dairy products, eggs, nutritional yeast, fortified foods (soy milk, cereal, meat analogues)
- 31. Strategies for VegetarianAthletes Meet daily needs for protein and essential amino acids by eating a variety of plant-based protein sources Include plant-based iron-rich foods in meals and snacks to facilitate oxygen transport in the body and promote optimal respiratory function during exercise Consume foods high in vitamin C with iron-rich foods to boost iron absorption Select foods high in calcium and vitamin D to build strong bones and reduce risk of stress fractures If you are vegan (avoids all animal products), choose vitamin B12-fortified foods or take a vitamin B12 supplement daily
- 32. Energy Bars High-carbohydratebars make great choices for carbohydrate fueling both before and during a long workout 70 percent of their calories from carbohydrates like sugars (brown rice syrup and sucrose) and grains (oats and rice crisps) Most have a high glycemic index
- 33. Energy Bar Considerations Select a bar with about 25-40 grams of carbohydrate Less than 15 grams of protein Low in fat High fat slows digestion, and is not helpful in exercising. Eat one bar about an hour prior to a long workout. If you are exercising for more than an hour, eat one high-carb bar per hour of exercise and drink plenty of water.
- 34. Natural Carbohydrates Realfood, such as fruit, can also be used for fueling a workout Fruit, whether dried or fresh, supplies a shot of carbohydrate that is well digested Dried fruit can be easily transported and stored
- 35. Fruit Considerations Most fruits provide about 15 grams of carbohydrate per serving A serving of dried fruit equals about 1/4 cup, or the equivalent, of fresh fruit (two nectarine halves or four dried plums) Aim for one to two servings before a workout and two to three fruit servings every hour of running Be sure to consume with plenty of water to stay hydrated
- 36. Carbohydrate Gels Carbohydrate gels come in small, single- serve packets, making them portable fuel that you can store in your pocket Gels consist of sugars and maltodextrins which are easily digested Many gels come with added electrolytes that, as in sports drinks, help maintain fluid balance. Some gels also have additions, such as ginseng and other herbs, amino acids, vitamins, and co-enzyme-Q10 Be aware of caffeine content some gels have as much caffeine as a half cup of coffee may cause nervousness in those not accustomed to this stimulant
- 37. Carbohydrate Gel Considerations Most carb gel packs contain 100 calories, and about 25 grams of carbohydrates Consume one to three packets for every hour of exercise Goal -30 to 60 grams of carbohydrates per hour during exercise lasting 60 minutes or more Gels come in a variety of flavors Take with four to eight ounces of water Experiment with them PRIOR to the event
- 38. Sports Beans (HighTech Jelly Beans) The nutrient levels found in Sport Beans are based upon established recommendations from the American College of Sports Medicine (ACSM) 30 to 60 grams of carbohydrates per hour during exercise lasting 60 minutes or more Sport Beans provide a source of easily digestible carbohydrate for fuel Electrolytes sodium and potassium for proper fluid balance B1, B2, B3, and C vitamins for energy metabolism
- 39. ACSM Guidelines forFluids ACSM guidelines also recommend drinking fluid to prevent dehydration 1/4 to 3/4 cup of water every 15 to 20 minutes and to include the electrolyte sodium and potassium
- 40. Tips to TakeWith You Start with a full tank Begin your run well hydrated and with adequate muscle fuel (carbohydrate) Try new products during training sessions to determine what works best for you Consume fluids early and often Refuel within 30 minutes post exercise
- 41. Fuel your BodyNow for a Great Finish
- 42. Next Session Hydration and Fluid Needs April 3, 2012 6:00 to 7:00 PM NC Sports Medicine Center Whipple Ave., North Canton