Eat To Win

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Eat To Win

• Quality Training Nutrition

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Quality Nutrition is Key

• Enables higher quality training, maximizing
  genetic potential
• Speeds recovery
• Decreases risk of injury, illness, malnutrition
• Long term healthy eating and health benefits
• Athletes as role models

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The Nutrition Challenge

• Looking for a competitive edge often leads to
  undervaluing the benefits of nutrition basics
• Ask yourself
• Do you follow a high quality nutritional
  training program?

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Todays Goals

• Learn how to
• Hydrate and why
• Eat for high quality training
• Eat for performance

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Hydration

• As little as 1 dehydration can begin to impair
  physical and mental performance
• i.e. 1.5 lb in a 150 lb person or 3cups (750 ml)
• 3 causes a 10 decrease in muscle performance
• Dehydration can cause
• early fatigue (speed, intensity, strength, power)
• decrease concentration/focus/timing

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Water Needs

• Average Joe needs 2-3 L water/day
• Add 1-2 L per hour of exercise.
• Athlete training 4 hrs/day needs 6-8L/day !
• Athletes typically drink ??? of fluid losses

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Prevent Dehydration

• Be aware monitor your hydration status
• WUT
• Have a plan when and what will you drink,
• follow it!

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Weight, Urine color, Thirst

• A simple self assessment hydration monitoring tool

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Hydration Strategies Before Exercise

• Start day well hydrated
• Consume at least 500 ml cold fluid 2 hours before
• 10 15 minutes before event hyperhydrate with
  300 500 ml cold fluid start with full stomach
  to maximize rate of absorption

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Hydration StrategiesDuring Exercise

• Match fluid intake with sweat loss as closely as
  possible
• Practice drinking during training - aim to
  replace 80 of sweat loss.
• General guide drink 200-250 ml carbohydrate
  drink
• every 15 minutes set watch timer/mark
  lines on water bottle/specific mouthfuls,
• Cool, tasty fluids
• Stomach empties .8-1.2 L/hr
• Fluid should contain 400 1100 mg sodium/L
• Gatorade 110mg/250ml and Powerade 55mg/250 ml

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Hydration Strategies After Exercise

• Weigh self - aim to regain lost weight
• Sip 150 of fluid losses
• Higher sodium if shorter recovery
• Greatest fluid intake with 400mg sodium/carb
  beverage
• Carbs facilitate faster fluid absorption from gut
  in short term

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General Hydration Tips

• Drink water, milk, juice, tea
• Eat watery soups, fruits and veggies.
• Limit caffeine, carbonation, alcohol
• Plan ahead - Calculate needs, bring what you need
  and empty them!

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Study
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Training Nutrition

• Balance carbohydrate, protein and fat
• Aim for high food quality

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Carbohydrates

• Main fuel used by the body
• Depleted during intense, endurance or
• multi session/multi day training
• Depletion fatigue
• Athletes usually report intakes similar to age
  matched, non active individuals
• Carb rich foods necessary to fill glycogen stores
• Quality sources include veggies, fruits, whole
  grains, legumes, milk, yogurt, soy milk
• Other sources processed/white foods juices,
  sport foods, sweets

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Glycogen Depletion

• Tired, slower movement/reaction time
• Reduced strength/endurance/coordination
• Hypoglycemia stress response delays
  recovery
• Protein breakdown

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Fuel Use with Increased Exercise Intensity
(Ref Brooks and Mercier, 1994)
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Protein

• Growth, repair tissue maintenance
• Antibodies, hormones, enzymes and hemoglobin
• Energy source
• Sources include fish, meat, poultry, eggs,
  legumes, soy products, milk, yogurt, low fat
  cheese, nuts and nut butters, meal replacements,
  sport bars

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Protein Requirements
0.8 g/kg/d 1-1.2g/kg
1.2-1.4g/kg 1.6-1.7g/kg/d
RDA Adults Fitness/youth
Endurance Strength
North American diet easily provides 1.4 to 2.0
g/kg/d
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Fats

• Protection, insulation, satiety, flavour, energy,
  fat soluble vitamin carrier, cell membranes,
  essential fatty acids, hormones
• Quality sources include Avocado,
  nuts/seeds/olives, vegetable oils spreads,
  animal products (meat, dairy, eggs,)
• Fatty fish, walnuts, pumpkin seeds, ground
  flax
• Avoid hydrogenation
• Approx. 1 gram/kg/day

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Food Quality to Peak Performance An Overview

• Variety
• Fresh/Unprocessed/Whole
• Colorful
• Smelly/gassy/hot/spicy
• High quality fats
• Frequent enjoyable

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Training Nutrition A Quality Foundation
Lean meat alternatives, dairy, soy Protein, fat,
vitamins, minerals
Vegetables and fruit Carbohydrates, fibre,
vitamins, minerals
Quality visible fat
Whole grains Carbohydrates (6 -10 g /kg/day),
fiber, vitamins, minerals
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Training Nutrition A Quality Foundation
Milk and egg Protein, fat, vitamins, minerals
Berries Carbohydrates, fibre, vitamins, minerals
Ground flax fats
Old fashioned oatmeal Carbohydrates (6 -10 g
/kg/day), fiber, vitamins, minerals
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Training Nutrition A Quality Foundation
Omelet Protein, fat, vitamins, minerals
spinach, onion tomatoes, etc. orange or other
fruit Carbohydrates, fibre, vitamins, minerals
Olive oil fat
Sprouted grain bread Carbohydrates (6 -10 g
/kg/day), fiber, vitamins, minerals
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Training Nutrition A Quality Foundation
Canned salmon Protein, fat, vitamins, minerals
Raw veggies apple Carbohydrates, fibre, vitamins,
minerals
Ground flax fats
Sprouted grain bread Carbohydrates (6 -10 g
/kg/day), fiber, vitamins, minerals
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Training Nutrition A Quality Foundation
Meat chili Protein, fat, vitamins, minerals
Broccoli and Salad Carbohydrates, fibre,
vitamins, minerals
vinaigrette fats
Quinoa Carbohydrates (6 -10 g /kg/day), fiber,
vitamins, minerals
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Stay TunedThis Is What I Often See!!
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Training Nutrition A Poor Foundation
Meats and

dairy Protein,
fat, vitamins, minerals
White grains and sugars Carbohydrates, a few
vitamins and minerals

Veg/Fruit Carbs, fiber, vit/min
Hidden and visible fats, junk food Saturated
and trans fats
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Possible Challenges to Great Eating

• Training/travel/life demands time crunch,
  fatigue
• peer culture
• Stress increased nutrient needs
• Dieting
• Food psychology, history, preferences

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A few short cuts to improve the odds

• Ask for help
• Menu plan, prepare a grocery list, keep a running
  list of items needed and if possible shop on a
  weekly schedule early morning or late night
• Share favorite, fast recipes
• Once a week make a high quality baked good for
  snacking
• Buy food for portable snacking fruit/veg bars,
  trail mix, fresh fruit, nuts and seeds, easy open
  tuna cans, sport bars,
• Cook enough grains (brown rice, quinoa, barley,
  whole grain pasta) for the week and make enough
  for planned overs
• Pre-cut fresh veggies for several days, or buy
  bagged salads, precut veggies and frozen stir fry
  veggies
• Steam meat, potatoes/rice, veggies in one pot or
  in a foil packet

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A few easy meal ideas

• Meal in one potatoes i.e. baked potato with
  baked beans, cottage cheese, leftover chili, ...
• Salads with protein such as leftover chicken
• Veggie burgers with cheese - broil for a few
  minutes
• Brown rice/pasta with legumes/eggs/shrimp/cottage
  cheese and veggies - add jarred tomato sauce,
  salsa, Pataks curry paste or pesto
• Homemade soups made from bouillon,
  frozen/leftover veggies and canned
  tomatoes/legumes i.e. chick peas, kidney beans,
  black beans
• Tofu, bean or Yves Mexican ground round burritos,
  quesadillas
• Bake chicken or fish with yogurt and Dijon or
  honey and curry powder
• Noodle casseroles, or tortilla lasagna
• Scrambled eggs/tofu add tomatoes and greens, stir
  frys, bean soups
• Sloppy Joes, tuna/salmon melts, homemade pizza
  on whole wheat pita
• Whole grain cereal, milk and toast with pb add
  veg/fruit to all meals

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Performance Nutrition

• Before , During and Recovery Eating

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Nutrition Before

• glycogen synthesis
• prevents hunger, fatigue and fatigue related
  injury
• improves endurance and power output, improving
  training/performance potential
• mental preparation

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Nutrition Before - cont

• Most important if intakes poor 24 hrs. prior
• approx. 0.5 -1g carb/kg per hour
• example - 3070g for a 68kg (150lb) athlete in
  the hour before
• ? protein in the hr before
• pay attention to individual differences,
  timing, easily digested, familiar,
  hydration, glycemic index

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1 hour before 30 - 50 grams carb

• 1 cup cereal shake, fruit smoothies, CIB
• 1- 2 containers flavored yogurt
• 250 500ml carton chocolate milk
• 1 sport bar, 3 4 fig bars, 1 large low fat
  muffin
• 1 large banana (30g) or 1 2 cups fruit juice
• 1 bowl oatmeal/cold cereal and milk
• 1 pancake with syrup, 1 toast with jam ..

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2 hours before - 75 -100 g

• 2c pasta, ½ - 1c tomato sauce and
  1c chocolate milk
• 30 - 60g cereal, 1 - 1.5c milk and
• 2c juice or 1/4c raisins
• 2 toast or 1 bagel with p.b. jam, 1c milk
• lean protein sandwich, 2c juice
• 1c rice, 1/2c lentils, 1c juice
• 2 French toast/pancake, 2 tbsp.
• syrup,1c fruit yogurt or 1 - 2c juice
• Not everyone will tolerate and some will need
• may cause GI upset

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3 hours before

• add an extra 50 - 100 grams carbohydrate
  i.e. increase portion size
• add low fat protein and a small amount of fat

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Nutrition during longer training sessions 90
minutes

• enhances physical and mental performance
• prevents injury
• delays deterioration of sport specific skills
• spares protein

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How Much?

• carbs 30 - 60g/hour or 2 4 cups (500 ml 1L)
  sport drink/hour
• fluids 1 - 2 cups (250 - 500 ml) every 15 minutes
• most likely sport drinks and gels

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Recovery Nutrition

• Goals the 3 Rs
• Refuel
• Repair
• Re-hydrate

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WHY ???

• Replenish liver and muscle glycogen
• Prevents muscle protein breakdown and aids in
  protein synthesis during recovery
• Enhances immune system
• Reduces stress hormones
• Improves future training performance

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Recovery Nutrition Details

• A.S.A.P.
• fluids-150 or more of lost weight or pale urine
• 0.8 - 1.2g carb/kg (50 grams) in the first hour
  and then follow training diet
• First snack high glycemic then low GI
• protein 10 - 20g every 2 hrs.
• Plan for and have a portable nutrition source
  close at hand.

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Glycemic Index of Some Common Foods

• Low G.I. (
• Fructose
• Apple
• Applesauce
• Cherries
• Kidney beans
• Chick peas
• Lentils
• Dates
• Figs
• Peaches
• Plums
• Ice cream
• Milk
• Yogurt
• Tomato soup

• High G.I. (85)
• Glucose
• Sucrose
• Maple syrup
• Honey
• Bagel
• Candy
• Corn flakes
• Carrots
• Crackers
• Molasses
• Potatoes
• Raisins
• Bread
• Soda

• Med. G.I. (60-85)
• All-bran cereal
• Grapes
• Oatmeal
• Orange juice
• Pasta
• Rice
• Yams
• Corn
• Whole-grain rye bread
• Baked beans
• Potato chips

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Immediate Recovery - for a 50 kg athlete
1/2 liter Gatorade or other sports drink 5
tablespoons skim milk powder Total 45 grams
carb and 10 grams protein Heavier athlete 1.5
2 X the above Notes Tastes ok Shake
vigorously in a water bottle it sometime looks
curdled, it is not This would also work in the
hour before training or racing if you have
trouble digesting solids
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Immediate Recovery 50 kg athlete
1 175 ml container flavored yogurt Approximately
25g carb and 8g pro 1 banana or 1 large
slice watermelon approx 25 g carb and 2g
pro Total 50g carbohydrate and 10g protein For
a heavier athlete try 2 containers of yogurt for
75 grams of carb and 16 grams of protein
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Immediate Recovery 50 kg athlete
1 - 250 ml container Boost High Protein Total
41g carbohydrate 14g protein For a heavier
athlete add additional carbohydrates by also
drinking sport drink add 250 ml per 10 kg of
weight (15 grams of carbohydrate per 250
ml) Notes Boost has a fairly sweet taste Boost
is in process of obtaining clean for sport
certification Available at most large chain
grocery stores Could use in the hour before
training/racing if trouble digesting solids
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Immediate Recovery 50 60 kg athlete
500 ml Chocolate Milk Total - 50g carb and 16g
pro For a heavier athlete add additional carbs
by also drinking sport drink add 250 ml per 10
kg of weight (15g of carb/250 ml) Notes This
would also work in the hour before training or
racing if you have trouble digesting solids
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Immediate Recovery 50 60 kg athlete
1 pkg. Carnation Instant Breakfast mixed with
500 ml of milk Total 52 g carbohydrate and 23
g protein For a heavier athlete add additional
carbs by also drinking sport drink add 250 ml
per 10 kg of weight (15g of carb/250 ml) or make
the milk chocolate for an extra 26g of carb.
Notes Shake vigorously in a water bottle Could
use in the hour before training/racing if trouble
digesting solids
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Immediate Recovery 60 kg athlete
½ cup Raisins 60 grams carb ½ cup
roasted soy nuts 30 grams carb and 15 grams
protein Total 15 grams of pro and 90 grams
carbohydrate Notes Dont forget to hydrate
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Immediate Recovery
Optional Mix and match foods from the recovery
cards to eat at least 10 grams of protein and
0.8 - 1 gram of carbohydrate per kg of weight
i.e. 40 50 grams carb for a 50 kg athlete
48 60 grams carb for a 60 kg athlete
and so on
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Questions?

• Susan Boegman, RDN
• [phone]
• e-mail boegman_at_shaw.ca
• Thank you!