I am what I eat? Nutrition for athletes Coach Joe English Team in Training Oregon. Copyright 2008 Joe English. Running-Advice.com
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1 I am what I eat? Nutrition for athletes Coach Joe English Team in Training Oregon
2 Agenda Basic nutrition Diet planning Eating before and after workouts / races Eating during workouts / races Foods engineered for racing/training Common eating pitfalls
3 You are what you eat...
4 Food is fuel...
5 Think about yourself like a car with a fuel tank... It s your job to put the proper fuel in the tank and keep that tank full.
6 You need to pick the right fuel for the right purpose Building bones, muscles, hair and nails Long lasting energy Quick boosting energy Proteins Complex carbohydrates (starches) Simple carbohydrates (sugars) Slow burning energy reserves Support of important body processes Intoxicating effects Fats (Oils and Lipids) Vitamins and Minerals Alcohol
7 Basic Diet Planning How much should I eat?
8 Calories What are they? A measure of energy Amount of energy needed to raise the temperature of 1 liter of water by 1 degree the quantity of thermal energy required to raise one gram of water 1 degree Celsius at 15 degrees Celcuis.
9 Your weight is dictated by... Calories Consumed - Calories Burned = + number then weight gain Zero then weight maintained - number then weight loss Example: 3,000 calories consumed less 2,500 calories burned equals 500 calories stored Calories burned is a combination of your basal metabolic rate and your activity level.
10 How many Calories do we burn? US Standards set diets at ~2,000 calories per day required for the typical American adult Typical adults were figured as sedentary college students A basic level often used for diet planning: Your weight x 10 = base level of calories required with no activity 175 lbs x 10 = 1,750 calories burned just to keep alive
11 REFERENCE PAGE Activity (1 hour) Soccer - Competitive Calories Burned During Exercise Running 6 min/mile (10 MPH) [mid = 112 per mile] Running 7 min/mile (8.6 MPH) [mid = 114 per mile] Running 8 min/mile (7.5 MPH) [mid = 117 cal per mile] Running 9 min/ mile (6.7 MPH) [mid = 115 cal per mile] Running 10 min / mile (6 MPH) [mid = 117 cal per mile] Running 11.5 min / mile (5.2 MPH) [mid = 121 cal per mile] Running 12 min / mile (5 MPH) [Mid = 112 cal per mile] Walking very fast 15 min mile (4 MPH) [Mid = 70 cal per mile] Walking moderate 20 min / mile (3 MPH) [mid = 82 cal per mile] Walking Slowly 30 min / mile (2 mph) ) [Mid = 88 cal per mile] Swimming Freestyle - Fast Swimming Freestyle moderate Cycling 20 MPH Very FAST Cycling MPH - Fast 130 lbs lbs lbs Running averages around 115 calories per mile
12 Building a diet that meets your needs
13 The old Four Food Groups Dairy Meats Grains Fruits & Veggies
14 The Food Guide Pyramid ~10% Other fats & Sweets ~30% Meat & Dairy ~60% Starch, Fruits, Veggies
15 Meal Planning Spread calories evenly across the day: Example: 2000 calories = 500 calories per meal Breakfast, lunch 1, lunch 2, dinner 500 Breakfast 500 Lunch 500 Snack 500 Dinner Eating should be a time-line, not a crescendo Nancy Clark
16 Nutrient Types Protein 4 Cal per Gram Carbohydrates Fat 4 Cal per gram 9 cal per Gram Alcohol About 7 cal per gram Not an energy source Converted into fats in the body Vitamins and Minerals
17 Reading product labels Calories Fat & Fat Calories Protein Carbs (sugars) Sodium Serving Sizes Product Labels Check for multiple servings per container
18 Recommended Caloric intakes Method 1: Internet Resources
19 Recommended Caloric intakes Method 2: Simple Math Take weight x 10 (e.g. 180 x 10 =1,800 Calories) Add Half of result (half of 1,800 = 900) Add 100 Calories per mile (6 miles = 600) Total: 3,300 [Internet calculator was 3,121] Weight Loss: Reduce calories by ~20% E.g. 3,300 * 0.20 = 660 calories or 2,640 calories Maintain serving suggestions / proportion of servings
20 REFERENCE PAGE Nutritional Requirements Based on Training Levels Calories Carbohydrates Proteins Fats Mild activity: cal/lb G / lb 0.45G / lb > 0.5 g / lb Moderate Activity: cal / lb G / lb 0.45G / lb > 0.5 g / lb High Activity: cal/ lb G 4.5G / lb G 0.7G / lb > 0.5 g / lb Very High Activity: cal / lb G 5.5G / lb G 0.9G / lb > 0.5 g / lb Example: 160 high activity level 2,800-3,000 calories 560 G Carbs (60% of calories) 128 G Protein (13% or calories) Source: M. Ryan, Sports Nutrition for Endurance Athletes 115 G of Fat (27% of calories) Moderate = under 1 hour per day High = 90 minutes+ per day Very High = 3-6 hours per day
21 REFERENCE PAGE Serving Recommendations 2,000 2,400 2,900 3,400 4,000 Grains Fruits Veg Milk/ Yogurt (milk) 1 (Yog( Yog) 2 (milk) 1 (Yog( Yog) 3 (milk) 1 (Yog( Yog) Protein Fats Carb 315g 350G 450G 550G 650G Prot 84G 112G 114G 120G 150G Fat 45G 60G 70G 80G 89G Source: M. Ryan, Sports Nutrition for Endurance Athletes
22 Balancing Your Diet Grain Fruit Veggies Dairy Protein Breakfast Cereal Banana Milk Lunch Bread Orange Veggie Soup Peanut Butter Snack Pretzels Yogurt Dinner Spaghetti Tomato Sauce Veggie Cheese Ground Turkey Snack Popcorn Juice Source: N. Clark, Food Guide for Marathoners
23 When to eat what during the day... Emphasize carbohydrates early in the day to fuel workouts Emphasize protein after workouts to repair damage done after workouts Eat additional High G.I. Foods after workouts to re-load for the next day Rest days: Tailor your daily calorie intake to your workout load
24 Eating in the days before a race Increase the amount of carbohydrate for days before a race It is not necessary to increase the amount of calories in your diet during this time, because you will be resting (and not burining as many calories) You will be able to store about 600 calories of carbohydrate per day in your muscles
25 Eating Before Exercise Eat calories of carbohydrate 2-42 hours prior to workout or race focus on starches like bread, rice, pasta Eat another 50 calories of carbohydrate minutes prior to workout our race focus on sugars like PowerBars,, fruit, or juices
26 REFERENCE PAGE Eating Before Exercise Recommendation: 0.5 G carb. per pound body weight Body Weight 120 lbs 140 lbs 160 lbs 180 lbs Carbohydrate 1 hour prior 60 G 70 G 80 G 90 G Calories 240 Cal 280 Cal 320 Cal 360 Cal Bagel, 1 medium large Fruit Yogurt Fig Newtons (4) Orange juice (8 oz.) Oatmeal (1/3 cup) Banana, 1 Medium 60 G 50 G 44 G 25 G 20 G 25 G Source: N. Clark, Food Guide for Marathoners 320 Cal 260 Cal 240 Cal 110 Cal 110 Cal 105 Cal
27 Eating After Exercise Eat Grams of carbohydrate per KG of your body weight AND Eat Grams of protein WITHIN 1 hour of completing exercise Recommendation: 0.5 G carb. per pound body weight every 2 hours for 6 hours
28 REFERENCE PAGE Eating After Exercise Recommendation: 0.5 G carb. per pound body weight every 2 hours for 6 hours Body Weight 120 lbs 140 lbs 160 lbs 180 lbs Carbohydrate 1 hour prior 60 G 70 G 80 G 90 G Calories 240 Cal 280 Cal 320 Cal 360 Cal Gatorade (1 cup) Apple Juice (1 cup) Fruit Yogurt (1 cup) PowerBar Baked Potato Banana, 1 large 12 G 30 G 40 G 45 G 45 G 35 G Source: N. Clark, Food Guide for Marathoners 50 Cal 120 Cal 240 Cal 230 Cal 230 Cal 150 Cal
29 Eating During Exercise Replace what you burn Consume ~ calories per mile running or 1 bar/gel every minutes OR ~ calories per 10 minutes of exercise depending on the intensity Example: Running 10 minute miles would burn calories in an hour. 100 calories every 10 minutes = 600 calories
30 What should you eat during exercise? Liquid Foods Speed Mixed Liquids/Solids Solid Foods Duration The Performance eating continuum At the highest intensity, liquids are preferred. As duration inc reases, the need for solids increases.
31 The performance eating continuum Faster / shorter exercise bought: Exercise at higher intensities High breathing rates interfere with eating More sensitivity to weight of energy supplies Slower / longer exercise bought: Require meal replacement after hours Less exercise intensity allows more variety of foods to be used Less sensitivity to weight of food and method of eating
32 Foods Engineered for exercise Liquids and Solids Highly digestible Very portable Engineered complex carbohydrates are quickly broken down into simple sugars without the extreme highs and lows of simple sugars alone
33 Summary Know how much you should be eating and what types of food Spread your calories evenly across the day Eat breakfast! Focus on getting in the complex carbs needed for exercise and cutting down on fat and sugar Eat during your events, especially as the duration increases
34 Common Pitfalls
35 Common Pitfalls: Burger Vs. Salad McDonald s s Quarter Pounder with Cheese McDonald s s California Cobb Salad with Ranch Dressing Total Calories: 510 Fat: 25G Fat Calories: 220 Sodium: 1,150 mg Complex Carbs: : 34 G Source: McDonald s web-site Total Calories: 560 Fat: 33G Fat CALORIES: 290 Sodium: 1,650 mg Complex Carbs: : 12 G
36 And then there s s the fries... Large French Fries Burger + Fries Total Calories: 570 Fat: 30G Fat Calories: 270 Sodium: 330 mg Complex Carbs: : 70 G Total Calories: 1,080 Fat: 55G Fat Calories: 490 Sodium: 1,480 mg (60%) Complex Carbs: : 104 G Source: McDonald s web-site
37 Common Pitfalls: Pasta Sauces Newman s s Own Marinara Sauce Serv Size: ½ cup Total Calories: 70 Fat: 2G Fat Calories: 20 Sodium: 510 mg Complex Carbs: : 1 G CiBO Naturals Classic Basil Pesto Serv Size: ¼ cup Total Calories: 330 Fat: 34G Fat Calories: 300 Sodium: 260 mg Complex Carbs: : 3 G Source: Product packaging
38 Preparing Healthy Foods Cut out fats added in food preparation: Use the grill, oven, or steamer Rather than frying Add flavor rather than fat: Use spices, lemon juice, herbs Get rid of oils, butter, cheese, sugar
39 Portion Control
40
41 Proteins A molecule composed of long chain amino acids. Proteins are the principal constituents of cellular materials and serve as enzymes, hormones, structural elements and antibodies. 20 different amino acids are common found in proteins, each with a different function Proteins are Typically found in meats, fish, soy, Beans and dairy products
42 Fat Fats are produced by organic processes in animals and plants. Fats are insoluble in water. Fats are essential for body functions,, including organ protection, hormone balances and are a long- lasting source of fuel for low-intensity exercise. Fats that are liquid at room temperature are called oils. Dietary fats are classified as saturated (animal flesh, better, margarine, fried foods) or unsaturated (vegetable oils, nuts, avocados, and fatty fish like salmon).
43 Ethyl Alcohol is the result of the transformation of sugars due to the action of yeasts (called fermentation) Alcohol is intoxicating to the body and the breakdown of alcohol produces both fats and leads to dehydration Alcohol is metabolized in the body as fat so the result are calories with no nutritional value Alcohol Alcohol is found in some of your favorite beverages such as beer, wine and liquor.
44 Sugars and starches that are the most efficient source of food energy. Stored in the muscle and liver as glycogen Complex carb.: starches or fiber that must be digested (or broken down) into sugar before being used as an energy source Sugar: a simple Carb.. That can be absorbed by the body without further digestion Carbohydrate Starch: amylose Sugars include Fructose, lactose, maltose, and sucrose. Complex Carbs are found in rice, pasta, wheat, potatoes, beans. Sucrose
45 Glycemic Index of Foods Glucose 100 Baked Potato 85 Pretzels 81 Cheerios 74 Bagel 71 Raisins 64 Table Sugar 64 Honey 58 Bran Chex 58 Pita Bread 57 Pizza 60 Sweet Corn 55 Sweet Potato 54 Banana 54 Kidney Beans 52 Orange Juice 52 Oatmeal 49 Multi-grain Bread 48 Green Peas 48 Lentil Soup 44 Spaghetti 41 Orange 44 Snickers Bar 40 Apple 38 Yogurt 33 Skim Milk 32 Peanuts 15 Glycemic Index refers to the ability of a food to elevate blood sugar Low g.i.. Foods (oatmeal, bran) are desirable before a long run to provide sustained energy High G.I. Foods quickly elevate blood sugar and are preferable for recovery You should experiment to see what works Source: N. Clark, Food Guide for Marathoners
46 Portion Sizes: Proteins Protein Pyramid Serving Size Marathoner s Portion Number of servings Tuna 1/3 of 6 oz. can 1 can 3 Chicken 2 oz drumstick 6 oz breast 3 Peanut Butter 2 tbsp tbsp. 1-2 Lentil Soup 1 cup 1 bowl 2 Kidney Beans ½ cup 1 cup 1-2 Source: N. Clark, Food Guide for Marathoners
47 Portion Sizes: Carbs Food Pyramid Srv.. Size Marathoner s s Portion Number of Servings Grains Cereal 1 oz oz. (big bowl) 2-4 Bread 1 avg. slice 2 slices 2 Bagel ½ small One large 3-4 Pasta ½ cup cooked 2-33 cups 4-6 Rice ½ cup cooked 1-22 cups 2-4 Fruits Orange Juice 6 oz. 12 oz. 2 Apple 1 medium 1 large 2 Banana 1 small 1 large 2 Fruit Cocktail ½ cup 1 cup 2 Vegetables Broccoli 1 small stalk 2 large stalks 3-4 Spinach ½ cup 10 oz. 3 Salad Bar 1 small bowl 1 large bowl 3-4 Spaghetti Sauce ½ cup 1 cup 2 Source: N. Clark, Food Guide for Marathoners
48 Vitamin Supplements Most runners should be able to get all of the vitamins and minerals they need from their diet The following should consider a supplement: Runners on low-calorie diets Pregnant Women Women who might become pregnant Vegetarians Those who are sick or are not eating well Seniors Source: N. Clark, Food Guide for Marathoners Iron: Recommended daily intake for Iron is 8 mg for men and 18 mg for women. Women have higher iron requirements due to menstruation. Postmenopausal women need 8 mg Iron per day.
49 Marathoner s s Shopping List Cupboard Refrig. Cereal, Oatmeal, Spaghetti, Spaghetti Sauce, Brown Rice, Ramen Noodles, Whole Grain Crackers, Kidney Beans, Baked Beans, Refried Beans, Tuna, Peanut Butter, Soups, Baked Potatoes, Low-sodium Vegetable Juices, Bananas Low-fat Cheddar, Mozzarella, Cottage Cheese, Low-fat Milk and Yogurt, Parmesan Cheese, Eggs, Tofu, Tortillas, Carrots, Lettuce, Tomatoes, Oranges, Spinach Freezer Whole grain Bagels, whole wheat pita. English Muffins, Multi- Grain Bread, orange juice concentrate, broccoli, spinach, winter squash, ground turkey, extra-lean hamburger, Chicken, pizza Source: N. Clark, Food Guide for Marathoners
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