Nutrition for the runner

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Nutrition for the runner
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Let food be thy medicine, thy medicine shall be
thy food.
-Hippocrates
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Basic nutrients

• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• water

Macronutrients
Micronutrients
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Macronutrients
High carb diet

• Carbohydrates
• Fats
• Proteins
• -provide energy once
• broken down

Low carb diet
Vegan diet
South beach diet
Ketosis diet
Low fat diet
Ayurvedic diet
Atkins diet
Pritikin diet
Grapefruit diet
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Micronutrients

• Vitamins
• Minerals
• Water
• -regulating nutrients
• -no energy

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Non nutrients

• Alcohol
• Organic acids
• Pigment
• Acids
• Organic sweeteners

Empty calories!
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calories

• Actually a kilocalorie(1000 calories)
• The amount of energy food provides

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Empty calories

• Has calories
• Has no nutritional value

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The Box
                                                
                                                                               
                                                                               
                                                                                                          
                                                                                                          
                                                                               
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Carbohydrates

• Primary source of energy

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carbohydrates

• Starches
• Sugars
• Cellulose (fiber found in frame of the plant)
• Plant gums

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carbs

• Old is simple and complex
• New is glycemic index

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monosaccharides

• Glucose
• Fructose
• Galactose

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Disaccharides

• Pairs of monos
• Glucose and another mono
• -glucose and glucosemaltose
• -glucose and fructosesucrose
• -glucose and galactoselactose

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Polysaccharides

• Polysaccarides are chains
• -glycogen-easy to convert to glucose
• -starch-plant based energy
• -fiber-structural part of plant cant be
  broken down

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Fiber

• Soluble
• Non-soluble

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Carbohydrates give

• 50-60 total energy/d
• A stored in form of glycogen
• 4kcal/gm

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Fats

• Fuel source for energy
• Supply essential nutrients to the body
• Flavor and texture to food
• Essential nutrients in the form of fatty acid

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Fat (Lipid)

• Cell membrane
• Transport mechanisms across membrane
• Energy (except brain)
• Organ protection
• Precursor substances
• Nerve impulse transmission
• Thermal insulation

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Essential Fatty Acids

• These are not made by human body
• used to be called vit F
• Omega 3s and omega 6s
• -SC-PUFA
• Linolenic acid alpha linolenic acid or ALA or
  
• 
  -precursor omega 3
• Linoleic acid LA or omega 6
• -LC-PUFA
• Eicosapentaenoic Docosahexaenoic Acids (EPA
  DHA)

63 31 -51
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Fats belong to class lipids

• Triglycerides
• Phospholipids
• Sterols

Two types of FA

• Saturated
• Unsaturated

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Saturated FA

• Animal

Monounsaturated FA

• Mostly plant-olive

Polyunsaturated FA

• Mostly plant-safflower,sunflower
• most are EFAa

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fats

• 9kcal/gm
• Absorbed in the small intestine
• after action of panc lipase and bile
• Miscelle outside si cell and chylomicron in
• 10-20 cal in diet

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Proteins

• Made of aa
• 20 common aa (vary by one side chain)
• Big diestion occurs in Hcl to break peptide
• bonds that hold aa together
• Polypeptides enter si and proteases break into
  smaller polys that get broken down by villi and
  sent via blood to tissue creation

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protein

• Antibodies
• Buffers
• Carriers
• Enzymes
• Structure
• Energy source 4kcal/gm
• 15-20 cal in daily diet

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proteins

• Body cant make 9 of 20 aa
• Supplementation is 0.8gm of protein per/ kg of
  bodyweight-normal
• Supplementation is 1.5-2.0gm of protein/ kg of
  bodyweight-athlete

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vegetarians

• Pure strict total vegetarian
• Lactovegetarian
• Lactoovovegetarian
• Partial semi vegetarian
• calcium
• vitamin D
• b12
• iron, zinc

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Summary of a 2000cal/d diet

• Protein total18 /- 90gm
• Fats total29 /- 65gm
• saturated17g
• trans0g
• mono24g
• poly20
• Carbohydrates
• total55 /-
  271gm
• sugars
• fiber20-30gm/d
• 
  USDA

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How to calculate daily protein

• 2000cal/d x .20400cal/d
• 400cal/d / 4cal/gm 100gm
• 100gm/d

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Summary of a 2000cal/d diet

• Protein total18-20 /- 50-100gm
• Fats total30 /- 67gm
• saturated1
• trans
• mono 2
• poly 1
  
• Carbohydrates
• total50-60 /-
  225-270gm f
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  /- 288-345gm m
• sugars
• fiber40gm/d
• 
  
• DrWeil

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Short cut of a 2000cal/d diet

• Protein less animal more bean
• Fats oily fish, fortified eggs, soy,
  flax, walnuts,
• saturated1
• trans
• mono 2
• poly 1
  
• Carbohydrates low-GI carbohydrate
• sugars
• fiber
• 
  
• DrWeil

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Glycemic Index

• Low GI 55 or less
• Medium GI56-69
• High GI 70 and above
• With in 2 hours after exercise High
• Any other time low or mix it up

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• HIGH
• Glucose100
• Cornflakes84
• White rice 77
• Instant potato83
• Sports drink95
• MODERATE
• Honey 58
• Pancakes70
• White bread70
• Banana60
• Orange juice52
• Watermelon72
• LOW
• Fructose23
• All Bran 42
• White pasta41
• Lentils30
• Oranges 40

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USDA 2005
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USDA
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Dr Weil
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New supplement groups studied

• Green (sulforaphane, isothiacyanate, indoles)-
  stimulate liver genes to break down cancer
  causing agents
• Red/purple (anthocyanin)- inhibiting
  inflammation, reduce oxidation of LDL
• Orange/yellow (beta cryptoxanthine, vit C)-
  stimulate repair of oxidative damage to DNA
• Yellow/green (zeaxanthin, lutein)- protect retina
  from macular degeneration
• White/green (flavonoids)- protect cell membrane
• Red (lycopene)-Reduce cancer risk
• Orange (beta,alpha carotene)- Improve cell to
  cell communication and slows cancer cells

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New supplement groups studied

• Green broccoli, bak choi, cabbage, brussel
  sprouts, kale
• Red/purple grapes, red wine, blueberries,
  strawberries, red apples
• Orange/yellow oranges, papaya, tangerine,
  nectarine
• Yellow/green spinach, other green, yellow corn,
  green peas, avocado
• White/green onion, garlic, celery, pears, white
  wine, chives
• Red tomato, watermelon, pink grapefruit
• Orange- carrots, mangoes, winter squash, sweet
  potato

Let food be thy medicine, thy medicine shall be
thy food.
-Hippocrates
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5-7 fruits and veggies daily

• Dr David Heber UCLA Center for Human Nutrition
• Dr Enrique Saguil Integrative Sports and
  Wellness
• Inject this into your diet
• Human body can adapt to any diet in the world and
  survive thanks to phytonutrients being found in
  different fruits and veggie on every continent
• Medditeranean diet, Japanese diet,
  Ayurvedic diet,
• South- American diet
• American diets are high in veggies also!
• -iceberg lettuce
• -potatoes
• -tomato

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The Saguil Approach

• Learn how to count calories
• Goal to 2000-3000 cal/d
• Carbs to low glycemic index unless just finishing
  your run (2 hours) or running endurance
  (30-60g/h)
• Push 5-7 servings of Fruits and Veggies daily
  spread out
• Push water 8 oz every 15 min (32/h)

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Thanks and run smart!

• Enrique Saguil, MD
• www.herbal411.com