3. Most Important is Energy Balance
Energy consumed
=
Energy Output
Reduced
Fuel for Energy
Maintain Hydration Muscle Damage
4. The Team Players
• Fluid- hydrates cell for efficient energy use
• Carbohydrate-rapid energy
• Fat- sustained energy and appetite
suppression
• Protein – repair and building of lean tissue
and bone
5. Hydration
• Single largest contributor to fatigue in an endurance event
• Also impairs ability to concentrate thus actually increasing
feeling of fatigue
• Without adequate hydration fuel can not be properly used
6. How Much and When
Baseline 2-3 quarts ( 8- 12 cups) during day
Before 16- 24 oz ( 2-3 cups) within 4 hours
During Exercise 4- 8oz (.5-1.0 cups) for every 15 minutes
After Exercise 20 oz ( 2.5 cups) for every pound lost
7. Prevent dehydration
• Pay attention to your environment: hot, humid
• Calculate your sweat rate
• Carry your own water bottle
• Allows you to have complete control over when you
are hydrating and how much volume you have
consumed
• Use water & fuel stations wisely
• Make a goal by each water stop
• Each gulp from a sports bottle = 1 fl oz
8. Sweat Rate
• Weigh before your run (A)
• Weigh after your run (B)
• Calculate how much fluid you consumed (C)
• A-B= X (convert to ounces
• Add X –C= how much fluid lost during run
9. Sweat Rate
Sweat Rate = (A + B) ÷ C, where
A = Pre-exercise body weight – Post-exercise body weight
recorded in ounces. (1 lb. = 16 oz.)
B = Fluid Consumed During Exercise
recorded in ounces.
1 cup = 8 oz; 1 gulp = about 1 oz
C = Exercise Duration
recorded in hours
40 min = .66 hr
Example:
During her regular 90-minute outdoor run, Sue drank 22 ounces of fluid. Her
pre-exercise weight was 125 lbs; post-exercise weight was 124.5 lbs.
10. Recommended Products
To Aid In Hydration
• Sports Drinks not only increase rate of fluid
absorption but they provide an easily absorbable
energy source
• Consume Sports Drinks such as:
Gatorade/Powerade/ Accelerade if exercise
exceeds 50 minutes
• Oral rehydration products for children are an
excellent alternative for maintaining adequate
hydration
• For those with a high sweat rate: V8 juice, pickle
juice, V8 fusion may aid in recovery
11. Are you properly hydrated?
• The color of your urine should be clear or
pale yellow
• Frequency should be normal
• Monitor weight before and after- replace
lost body weight with fluids
• If you are thirsty, you are already
dehydrated
• Keep in mind the conditions you are
running in
12. Are you overhydrated?
• Hyponatremia can result from over diluting
electrolytes mainly sodium & potassium
– Nauseated
– Muscle weakness, cramping
– Fatigue
– Confusion
– headache
13. Fueling- Carbs
• Gasoline in the tank
• Higher octane the better
• Present in bloodstream (fuel pump) as well
as muscle glycogen (fuel tank)
• Showing up for a run on an empty tank or
even half a tank will impact pace &
endurance
14. Glycogen
• Glycogen is carbohydrate stored as glucose
polymers in muscle
• Average, well-nourished 80-kg (176#) man stores
~500 g of carbohydrate in the body
– 90 to 110 g as glycogen in the liver (can be
broken down to glucose for use as fuel
throughout the body)
– 400 g as glycogen in muscles (for use as fuel
only by muscles)
– 2 to 3 g as circulating blood glucose
Abbreviations: g, grams; kg, kilograms. 14
15. Why is Glycogen so important?
• Glycogen stores can be modified with diet and
exercise
(eg, carbohydrate loading, tapering of training)
• "The more glycogen, the further and faster the player ran"
- Kirkendall (Effects of Nutrition on Performance in Soccer)
16. What Foods Contain Carbohydrates?
• Lowfat or Fat free Milk or yogurt ( a
natural source of CHO)
• Beans or legumes
• Starchy vegetables, raw or frozen:
Potatoes
Peas
Corn
Squash
17. What Foods Contain Carbohydrates?
• All fruit and fruit based products such as juice
• Starches such as: pasta, rice, breads, cereal,
popcorn
• Look for whole grains in the ingredient listing:
Whole-wheat breads
Brown rice
Oatmeal
Whole-grain cereals/crackers
18. Foods Containing Approximately
30 grams Carbohydrate
Simple Complex
• 1 cup 100 % fruit juice • 1 cup squash (other non-
• 1 large piece of fruit starchy vegetables have
• 2 cups of milk less CHO)
• 2 cups of commercial • 1 cup of most cereals
sports/electrolyte • 1 large baked
replacement drink potato/sweet potato
• ½ to 1 energy bar • 1 cup beans
1 bar = 25 to 45 g CHO • 1 cup peas or corn
• 1pack of energy gel • 2/3 cup rice or pasta
30 gms becomes a key amount during exercise
& recovery
19. Function of Fat
• Provides energy during exercise especially moderate
intensity endurance events
• Energy storage
• Insulation
• Contour to body
• Needed to absorb fat soluble vitamins such as Vitamin
A, D, E, & K
20. Types of Fats
• Saturated fat (animal flesh, butter, margarine,
processed/hydrogenated oils, tropical oils, and fried foods)
• Polyunsaturated fat (vegetable oils—sunflower, safflower, corn,
and flaxseed oils)
• Monounsaturated fats (vegetable oils—olive, peanut, canola, and
many nut oils)
• Omega-3 fatty acids (highly polyunsaturated—from seafood such
as tuna, mackerel, and salmon, as well as nuts, soy, canola, and
flaxseed oils)
• Omega-6 fatty acids (highly polyunsaturated—vegetable oils such
as soybean, corn, and safflower oils)
21. Choices with Fats
Choose: Limit or Avoid:
• Nuts • Butter
• Seeds • Margarine
• Oily fish • Processed foods
• Olive oil/ canola oil containing trans fats (look
• Lean meats such as: at labels for trans fats)
turkey (white meat), • Hydrogenated or partially
chicken, round & loin cuts hydrogenated oils
of beef or pork • Fatty cuts of meats, such
as:
• Ground beef (80%/20%)
Sausage
22. Functions of Protein
• Proteins are the basic building blocks of the human
body.
Protein provides:
• Enzymes that regulate bodily functions
• Transport of nutrients, oxygen, and waste throughout the
body
• Key for muscle building and development
• Structure and contracting capability of muscles
23. Proteins
• Low fat choices of milk, yogurt, cheese
• Meat servings ~ 3 oz per meal (size of a fist/deck of
cards)
• Choose Fish when ever possible ( size of a checkbook)
• Look for baked, grilled, broiled
• Avoid fried
• Cut all visible fat off
• If you are vegetarian make sure to get a variety such as
:beans, rice, tofu, edamame
24. High Protein Sources
Sources of protein Grams per serving
Ground Sirloin (3oz) 24
Tuna (3 oz) 20
Fish (3oz) 20
Boneless/skinless chicken breast (3oz) 13.4
Low-fat Cottage Cheese (1/2 cup) 13.4
Soybeans 11
Low-fat Milk 11
Peanut butter, smooth or creamy ( 2tbsp) 8
Yogurt (6oz) 8
Kidney beans ( ½ cup) 7
Cheese ( 1 slice) 7
25. Starting with a Full tank
• Consume a pre-exercise/race meal 2 to 4 hours
before
• Experiment on those training runs but do NOT
change on the day of the big race
• If you are not able to consume a full meal before
the following slides will give alternative fueling
strategies
26.
27. Examples of carbohydrate-based pre-exercise meals
(2–4 hours before exercise)
Breakfast Lunch or Dinner
Cold or hot cereal, fruit, Pasta with tomato sauce, French
and bread, steamed vegetables,
low-fat or nonfat milk low-fat/nonfat milk, pudding, and
canned fruit
English muffin with jam Grilled chicken sandwich, baked
and peanut butter, potato with low-fat sour cream or
banana, and salsa, and low-fat frozen yogurt
fruit juice
Thick-crust cheese pizza, low-fat
Fruit & yogurt smoothie & gelato, and canned peaches
low fat granola Baked or grilled chicken, turkey,
fish, or lean beef; steamed rice;
• Peanut butter & honey on roll; green beans; low-fat frozen
toast & instant breakfast yogurt; and fruit juice
drink
27
28. Fueling up for exercise at the crack
of dawn
• Some runs come early in the am leaving it impossible to
eat 2-3 hours before
• Or some runners fear eating that early would leave them
uncomfortable
• However skipping a meal or food could impact their run
and repair afterwards
29. Late night snack
For those who don’t want to eat in the morning
• Small bowl of pasta with 8-12 oz of juice
• Apple slices with peanut butter & 8-12 oz of milk
• Eat one to two slices of pizza with tomatoes & pepper
30. Catnap Snack
Wake up 2-3 hours before, reset the alarm, chow down and
go back to sleep
• Bagel with jelly in a baggie on the nightstand
• A couple of juice boxes or high carbohydrate ready to
drink shakes in the fridge by the bed
31. Light Breakfast
For those who are able to get up and eat a small breakfast
before
• 2 pieces of toast and a cup of fruit juice
• 1 bowl of banana & apple slices with 1 cup of skim milk
or juice
• 1 cup of cereal with skim milk & ½ cup fruit juice and
water
• 1 cup of oatmeal with 1 cup fruit juice
32. Grab & Go
Early morning snacks to grab on the way out the door
• Baggie of raisins & juice box
• Bagel and water bottle with 8 oz sports drink such as
Gatorade, Powerade, Accelerade
• Small fig bars ( 6-8) & 8 oz. of juice
• Sports bar that is high in carbohydrate and low in fat
such as:Powerbar, Gatorade energy bar, Cliff bars
33. For those whose alarm clock didn’t
go off
• At least grab 10- 16 oz. of sports drink that contains
carbohydrates
• Don’t forget to drink your 12- 16 oz of water before too
34. Pre-race Jitters
• Do not skip eating!
• Try liquid carbohydrate sources such as:
fruit smoothie, meal replacement drinks
• Sports bars/gels/drinks are good
alternative as well
• Remember to keep with pre-game
hydration
35. During Exercise
• Replace fluid loss (try to keep on that
sweat rate calculation)
• Provide easily digested carbohydrates
( 30g to 60 g per hour) such as : banana,
bread or roll with honey or jam, sport foods
or bite sized granola or sports bars
• Sports Drinks or gels that contain
carbohydrates and electrolytes, while
avoiding ingredients that may slow
digestion
36. CARB REFUELING RECOMMENDATIONS
Exercise Carbohydrate intake during exercise is not required to fuel
lasting less your performance.
than
However, a sports drink with carbs and sodium (e.g., Ironman
1 hour
Restore™ sports drink mix, Gatorade 1 series, Powerade)
can help you hydrate more effectively.
Exercise Consume 30–60 g of carbs during each hour of exercise, to
lasting help boost performance and extend endurance ( see chart in
1–2 hours Appendix for CHO amounts)
Intense Consume 45–90 g of a 2:1 blend of glucose and fructose
training energy blend per hour of exercise, to increase energy delivery
lasting longer to muscles and extend endurance. C2MAX is found
than 2–3 in Ironman Perform sports drink, PowerBar Performance
hours Energy bars/bites/blasts/gels, Gatorade 2 series, Accelerade,
Powerade
37. Recovery to Re-Power
• To speed up recovery consume :
0.5 grams CHO per lb within 30 minutes
• Repeat within 2 hours or consume a high
carbohydrate containing meal:
consume 10 -20 grams of protein
within 30 minutes
38. In the Bag/Camelbak
Carbohydrates Protein
• milk
• Snack size bag of nuts
• Applesauce pouches
• Bananas/dried fruits
• Cheese stick
• Fig newtons • Sliced deli meat
• Animal crackers • Beef jerky
• Pretzels • Egg
• BelVita breakfast cookies
• Yogurt
• Naked juice or 100% fruit juice
• Can also do any kind of
• Popcorn
sports bar that has a
• Sport gels/chomps/jelly beans
good balance of CHOs
• Peanut butter & jelly sandwich
and protein
• Granola/dry cereal
39. To help meet your carb, protein, sodium, and fluid needs after
training or competing, the following list of foods are great
options:
– Low-fat chocolate milk • Whole wheat pita
– Smoothie made with yogurt sandwich with turkey and
& frozen berries veggies & pretzels & low
– Bagel with low-fat cream fat milk
cheese
• Rice bowl with beans,
– Peanut-butter-and-jelly
sandwiches cheese, salsa, avocado &
– Slice of thick-crust veggie whole grain tortilla chips
pizza or whole wheat tortilla
– Whole wheat salted • Stir fry with lean steak,
pretzels dipped in peanut broccoli, bell peppers,
butter
carrots & brown rice
– Fruit and yogurt parfait
topped with granola
– String cheese and crackers
– Low-fat yogurt or pudding
40. Use Recovery Wisely
Remember that what you
eat today impacts your run
tomorrow so using
recovery as a time to
correct damage done and
provide your body with key
nutrients to help build
muscle and increase
glycogen storage to help
you make the PR or just
finish that race like a
marathon
41. Carb Loading
• 3 to 5 grams of CHO per pound of body weight
• Divide your target into 3 parts for meals & 3
snacks
• “More is not better”- GI distress, heavy, and
there is no additional benefit
• Don’t forget about getting enough protein, mod
• Moderate fat and plenty of fiber rich foods
• Your taper will allow for the “loading’
46. Ergogenic Aids- Caffeine
• Appears to enhance high intensity
exercise or endurance events
• May benefit middle and longer distance
events
• 1-3mg/Kg body weight of caffeine is
effective
47. Ergogenic Aids- Bicarbonate
• Benefits middle distance runs to reduce blood
pH
• Doses 300mg/kg body weight
• May need to weigh the risk of GI upset
• Usually done in a loading dose of 500mg/kg for
5 days to increase blood buffering capacity
48. Ergogenic Aids- Omega 3s
• Can alleviate joint pain and in some may
prevent it
• Improve post-exercise lung function
• Eating fish is best: salmon, mackerel,
tuna, herring & trout
• 1,000mg-2000mg of supplement
• Look for a supplement with 400 milligrams
EPA and 200 milligrams DHA
49. Ergogenic Aids- Tart Cherries
• Reduces inflammation (increases
recovery)
• Natural source of melatonin
• Phytochemicals for new cell generation
• Vitamins-Vitamin A, Potassium, Iron,
Calcium
• Can drink a juice, dehydrated or add as a
frozen fruit
50.
51. Alcohol
• Acts as a diuretic by increasing urine volume
• Suppresses fat use as a fuel during activity
• Interferes with post-activity recovery
• Increases risk for nutrient deficiencies
• Adds calories and acts as an appetite stimulant
• Interfere with sleep patterns
52. Putting it all together
• Look at where potential weak spots are
• Food/Activity Log
• Don’t’ be afraid to try new strategies
• See a Sports Dietitian!!!!
53. Thank You
ANY QUESTIONS??
FEEL FREE TO CONTACT ME AT
REBECCA@BODIESPERSONTALTRAINING.COM OR
816-804-6599
