Nutrition and the Endurance Athlete

1
Nutrition and the Endurance AthleteWe eat to
train, we dont 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 gt90 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
Is Your Diet Round or Linear?

• 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

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) 857RMR
• 175lb (79.5kg) Athlete, 511 (180.3cm)
• (9 x 79.5) (11.7 x 180.3) 8571,965/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

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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

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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

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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

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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
• Dont Over Hydrate, This Dilutes Blood-Sodium
  and Causes Hyponatremia
• 12oz of Caffeinated Coffee Is Ok, It Will Not
  Boost Daily Urine Output.

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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

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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

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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 doesnt
  know about them.
• Taken from the website www.fda.gov