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Nutrition 101 For the Triathlete. Lauren Brown, BScPharm U of A Triathlon Club September 8, 2004 [email protected] 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

Nutrition 101 For the Triathlete

Lauren Brown, BScPharm

U of A Triathlon Club

September 8, 2004

[email protected]

overview
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
training goals person specific
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.
what happens if i don t eat right
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.
the balanced diet
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%
calorie requirement
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
the high protein diet
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.
nutrients
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”.
nutrients cont
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.
nutrients cont11
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.
references
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
seminar schedule
Seminar Schedule
  • Dates:
    • September 22
    • October 6
    • November 3
    • December 1
seminar topics
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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