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Nutrition 101 For the Triathlete. Lauren Brown, BScPharm U of A Triathlon Club September 8, 2004 lcbrown@ualberta.ca. Overview. Training goals What happens if I don’t eat right? What should my daily diet include? The high protein diet Required nutrients References

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Nutrition 101 For the Triathlete

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Nutrition 101 for the triathlete l.jpg

Nutrition 101 For the Triathlete

Lauren Brown, BScPharm

U of A Triathlon Club

September 8, 2004

lcbrown@ualberta.ca


Overview l.jpg

Overview

  • Training goals

  • What happens if I don’t eat right?

  • What should my daily diet include?

  • The high protein diet

  • Required nutrients

  • References

  • Triathlon Club Seminars


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“You Are What You Eat”


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Training Goals – Person-Specific

  • Lose/maintain weight

  • Tone

  • Stress relief

  • Sprint triathlon

  • Olympic triathlon

  • Half-ironman/Ironman

  • Whatever your training goal, nutrition is a vital part of achieving that goal.


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What Happens If I Don’t Eat Right?

  • Recover from training less quickly.

  • More prone to injuries.

  • Decreased energy during training sessions.

  • Potentially at risk for certain diseases.

  • May also influence concentration, mood, sleep.


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The Balanced Diet

  • Calorie: amount of energy or heat required to raise the temperature of 1 gram of water 1 degree Celsius.

  • Calorie allowance is based on lifestyle and your current weight.

  • Amount of daily calories from:

    • Complex carbohydrates: 60%

    • Protein: 10 – 20%

    • Fat: should not exceed 30%


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Calorie Requirement

  • Calorie expenditure depends on:

    • Resting metabolic rate

    • Activities during day

  • Calorie requirement depends on training goal:

    • Weight loss

    • Maintain weight

    • Increasing activity = increasing calorie requirements


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The High Protein Diet

  • Belief – carbohydrates are bad!

  • Amount of daily calories (approximately):

    • Carbohydrate: 40%

    • Protein: 30%

    • Fat: 30%

  • Not good for an endurance athlete!

    • Feel sluggish, minimal energy

    • Risk for kidney damage

    • Increased risk of cardiovascular disease?

  • Runners World – article on low-carb diet.


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Nutrients

  • Individuals that eat a balanced diet likely receive the required amount of nutrients they need.

  • Some nutrients which may be lacking:

    • Vitamin D

    • Calcium

  • Others: vitamin C, vitamin E – “antioxidants”.


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Nutrients (Cont.)

  • Vitamin D:

    • Body produces through exposure to UV rays.

    • Likely not enough UV exposure in Canada.

    • Key in the absorption of calcium.

    • Recommended dose: 400 – 1000 IU/day.


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Nutrients (Cont.)

  • Calcium:

    • Key in development of bones and teeth.

    • 1 in 4 women will develop osteoporosis.

    • Majority of diets to not achieve required daily amount of calcium.

    • Deficiency can also contribute to stress fractures and muscle cramps.

    • Daily requirement: 1000 – 1500mg/day, best divided in two to three doses of 500mg.


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References

  • Canada’s Food Guide: www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_rainbow_e.html

  • Step Up to Wellness: A Stage-Based Approach.

  • www.dieticians.ca


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Questions?


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Seminar Schedule

  • Dates:

    • September 22

    • October 6

    • November 3

    • December 1


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Seminar Topics

  • Injury prevention and stretching.

  • Weight training.

  • Designing your own training program.

  • Supplements.

  • Race psychology.

  • Review of specific races.

  • Race-specific nutrition.


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  • Please e-mail me if you have suggestions for seminar topics

  • lcbrown@ualberta.ca


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