Nutrition for Endurance Athletes

1. Nutrition for Endurance Athletes Alison Hanna, RD, ATC

2. Six Basic Nutrients • Water • Carbohydrate • Protein • Fat • Vitamins • Minerals

3. Estimate of Fluid Needs • Weight in pounds / 2 = oz of fluids per day • Know Your Sweat Rate! • Weight loss during exercise (in ounces) + fluid consumed during exercise (in ounces) = the amount you should drink to replace sweat lost

4. Hydration, Hydration, Hydration! Guidelines for fluid replacement: • 16 oz 2 hours before activity • 4-8 oz 5-10 minutes before activity • 8-10 oz for every 15-20 minutes of strenuous activity • 16-24 oz per pound lost during activity

5. Nausea Fatigue Muscle Cramps Decreased stamina, strength, & speed THIRST!!! Headache Dizziness Confusion Signs & Symptoms of Dehydration

6. How to Prevent Dehydration • Know the signs!! • Plan ahead: • By taking fluids with you and/or • By running in an area with water available • Drink by schedule, NOT thirst

7. Hyponatremia • Hyponatremia – a condition of less than adequate blood levels of sodium • Often strikes endurance athletes, especially new-comers to endurance events • Is the result of excess loss of sodium during exercise and/or excessive water intake (dilution of serum electrolytes)

8. Dizziness Confusion Severe Fatigue Nausea/Vomiting *Throbbing* Headache Rapid Weight Gain Bloated Stomach Swollen Hands/Feet Lack of Coordination Seizure Signs & Symptoms of Hyponatremia

9. Water vs. Sports Drinks • Though water is our primary fluid replacer, sports drinks will be helpful when: • You are exercising for more than one hour • You are exercising in heat and humidity • You are a heavy sweater • Your diet is inadequate in sodium, potassium, or carbohydrate *Sports drinks will help to prevent hyponatremia*

10. Staying Hydrated Standard Sports Drinks: • 6-7% Carbohydrate • 14g carb per 8 oz • 1/3 to ½ the sugar of juice or soda • Added Electrolytes • Sodium and Potassium to help prevent muscle cramping and hyponatremia • Appealing Flavor • To entice you to drink! 

11. “Standard” Sports Drinks • Gatorade • Powerade • Gu Electrolyte Brew • Cytomax Sports Drink • G-2 (similar in composition with a little less than ½ the carb content)

12. “Endurance Drinks” • Increased electrolytes and carbs • Often more than one source of sugar, to help your body better utilize the carbs it is being given • Gatorade Endurance Formula • Clif Shot Electrolyte Drink • Powerbar Ironman Perform

13. Electrolyte Replacers • Very little to Zero carb/calorie content • Allow athlete to choose favorite carb source • Also good for rehydration when additional calories are not necessary • ZYM Sport Drink Tablets • Nuun Hydration Tabs

14. Coconut Water • Good as a fluid replacer • High potassium (more than sports drinks) • Low sodium (not enough for endurance training) • Can be adequate for rehydration with added sodium

15. Why Not “Energy” Drinks? • Too much sugar or sugar-substitute – can cause stomach upset • Are generally carbonated – again, a stomach irritant for many • Contain caffeine – diuretic effect • NOT regulated by the FDA and ingredients are VERY suspect!!!

16. CARBOHYDRATE • Provides 4 kcal/gram • The primary source of energy for muscle tissue (skeletal, smooth, and cardiac) • The ONLY source of energy for the brain • The preferred source of energy for nerve tissue • Must be present for fat metabolism

17. Sources of Carbs • Dietary • Whole wheat bread, oatmeal, brown rice, legumes, fruits, vegetables, low-fat dairy • Refined sugars in drinks, processed breads and crackers, snack foods, and baked goods • Stored Carbohydrate • Liver ~ 300-400 kcal • Muscle ~ 1200-1600 kcal

18. How Much Carb? • Six or more ounce-sized servings per day of grains or starchy vegetables • Sample Serving Sizes: • 1 slice bread • ½ cup cooked rice, pasta, cereal • 1 ounce cold cereal (by weight) • ½ cup cooked lima beans, potato, or other starchy vegetable

19. How Much Carb? • 3 or more servings of fruit • 1 medium piece of whole fruit or ½ cup sliced fruit or fruit juice • 3 or more servings of vegetables • ½ cup cooked or chopped vegetable OR 1 cup of raw leafy vegetables

20. Benefits of Carbs • Diets adequate in carbohydrate maintain higher levels of blood glucose • Maintaining adequate blood glucose leads to less need to pull glycogen from the muscles • Less glycogen utilization results in less muscle fatigue and increased endurance! • 1g carb per kg body weight per hour during exercise

21. The Importance of Protein • It is needed for growth and repair of all cells • Helps to maintain fluid balance • It necessary for the formation of blood cells, enzymes, antibodies, and hormones • Proteins are used as transporters of nutrients throughout the body • Promotes satiety (feeling of fullness)

22. Protein Needs: Protein needs for athletes are increased to repair tissues and build muscle • The average person needs 0.8-1.0 g/kg/day • Endurance athletes need 1.2-1.4 g/kg • For repair of tissues • Strength-trained athletes need 1.6-1.7 g/kg • For repair of tissues AND • For accumulation and maintenance of lean tissue • More than 2.0g/kg DOES NOT increase benefit • Total energy (calorie) intake must be sufficient to ensure that protein is not used as an energy source

23. The Average American… *Eats 0.7 g/lb (1.54 g/kg) of protein daily!!!* The lesson: increasing protein in your diet is not as big of a priority as increasing calories and carbohydrate!!!

24. Good Sources of Protein Food Protein (g) 3.5 oz chicken breast 30 3.5 oz lean sirloin 28 3½ oz cooked fish 22 1 cup milk 8 2 Tbsp peanut butter 8 ½ cup beans (cooked) 7-10 1 large egg 6 4 oz raw firm tofu 10

25. Don’t Forget About Fat!! • Adds flavor to foods and promotes satiety • Component of cell walls • Provides necessary padding to organs • Needed for absorption of fat-soluble vitamins *Contributes 9 kcal/gram – so don’t overdo it!

26. “Good” vs. “Bad” Fats Better Choices: • Olive & canola oils • Margarines (watch out for trans-fats) • Nuts, seeds, & avocados • Fatty fish (salmon, tuna) Less Healthy Choices: • Solid fats from meats, shortening, & butter • Whole milk dairy • Fried & other snack foods

27. Food for Thought • Carbohydrate, protein, and fat are your energy (calorie) sources • Vitamins and Minerals DO NOT provide energy • Simply because you are exercising more, you should not take a “free pass” with regard to your eating habits  

28. Vitamins & Minerals **DO NOT PROVIDE ENERGY!!!!** …but they are important for metabolism of your energy-providing nutrients (carbs, protein, and fat)

29. You Might Need a VitaminSupplement if… …you have a condition such as anemia …you frequently eat fast-food and or snack foods in place of regular meals …you know that you do not get enough of a particular food group …are dieting …smoke or drink alcohol

30. Pre-Event Nutrition Goals: • Maximize energy stores • Maximize hydration status • Prevent hunger • Feel energized, not weighed-down!

31. Pre-Event Nutrition • HYDRATE! • Focus on complex carbohydrates • Add a little protein for staying power • Avoid spicy or gas-producing foods as well as high sugar, fat, or protein foods • Don’t try new foods on race day – test different meals/snacks during training!

32. Fueling-Up During the Event… • Hydrate early and often • Utilize the recommendations given previously • 30-60 g carbs per hour during activity Event fuel: Cliff Bar 45g Luna Bar 26g Gel pack 27g Jelly Belly sport beans 25g/pkg Powerbar Gel Blasts 30g/6 pieces

33. Fueling-Up During the Event… • More Event Fuel: • Cytomax Performance Drink - 13g/8oz • GU - 25g/pack • Honey Stinger Gels, Waffles, Chews • 19-39/package (and yummy!!) *some supplements & drinks have added caffeine – experiment with these before the event if you think that you are interested in using them!!

34. Fueling-Up During the Event… • More event fuel: • Fig Newtons • Granola bars • Crackers – graham, saltines, etc (with or without peanut butter)

35. Post-Event Recovery Within the first 30 minutes: • Have 16 oz sports drink per pound lost to rehydrate and replaces lost electrolytes • Eat 200-400 kcal of high GI carb foods: Ex: sports drinks, bagel with jelly, yogurt, bananas, energy bars

36. Post-Event Recovery Within 2 Hours: • Eat a high carb meal with protein - Sandwich of PB&J or Deli Meats with Cheese, washed down with juice • Eat your fruits and veggies to replace vitamin and mineral stores – they are needed to metabolize your food for energy and recovery!

37. General Meal Guidelines: Priority #1: STAY HYDRATED Priority #2: Meet your calorie needs with a variety of foods Priority #3: Eat adequate protein Priority #4: Keep a food journal Priority #5: Make adjustments to your diet & meal plan as needed *Be prepared! Keep healthy, workout-friendly snacks on-hand in your car and gym bag.

38. Don’t Forget the R&R!!!

39. GOOD LUCK!!