dietary strategies to improve triathlon training and performance
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Dietary Strategies To Improve Triathlon Training and Performance. Bobbi Barbarich RD MSc Candidate Professional Nutrition Services 451-5843/[email protected]. NUTRITION IS IMPORTANT. When athletes of equal skill & training meet in competition, nutrition can make - PowerPoint PPT PresentationTRANSCRIPT
Dietary StrategiesDietary StrategiesTo Improve Triathlon Training and To Improve Triathlon Training and
PerformancePerformance
Bobbi Barbarich RD MSc CandidateBobbi Barbarich RD MSc Candidate
Professional Nutrition ServicesProfessional Nutrition Services
451-5843/[email protected]/[email protected]
NUTRITION IS IMPORTANTNUTRITION IS IMPORTANT
When athletes of equal skill & training meet in competition, nutrition can make the difference between winning and losing.
NUTRITIONAL FACTORS LIMITING NUTRITIONAL FACTORS LIMITING ENDURANCE PERFORMANCEENDURANCE PERFORMANCE
Muscle & Liver Glycogen Depletion Availability of Carbohydrates During Exercise Dehydration Gastrointestinal Problems
NUTRITIONAL GOALSNUTRITIONAL GOALS
Meet Nutritional Needs For Long-Term Health
Vitamins Minerals Special Nutrients Fibre Types of Fat
NUTRITIONAL GOALSNUTRITIONAL GOALS
Provide Appropriate Nutrition thatSupports Consistent, Intensive Training.
Fluid & Electrolyte Replacement Carbohydrate Replacement Adequate Protein Adequate Energy Appropriate Fueling During Exercise Timing of Intakes for Recovery Between Sessions
NUTRITIONAL GOALSNUTRITIONAL GOALS
Develop Race-Day Nutritional Strategies
Know your targets……more is not necessarily better. Experimentation & practice during training. Have a plan but be flexible. Have alternatives and expect problems.
FUEL USE DURING EXERCISEFUEL USE DURING EXERCISE
Intensity of Exercise
Duration of Exercise
Diet
Training State
Environmental Temperature
Effect of Diet on Muscle Glycogen
CARBOHYDRATE: THE MASTER CARBOHYDRATE: THE MASTER FUELFUEL
The Grains and Fruits & Vegetables Food
Groups
Simple & Complex
Glycemic Index
Fibre: Insoluble & Soluble
PROTEIN BALANCEPROTEIN BALANCE
Meats and Alternatives Food Group
Dairy Products
Essential and Non-essential Amino Acids
PROTEIN TURNOVERPROTEIN TURNOVER
Amino Acid
Pool
Dietary Proteins
High Priority Body Proteins
Muscle Tissue
Oxidation(Energy)
Sweat,Urine, Feces
Endurance-Endurance-Training Training Protein Protein Needs Can Easily Be MetNeeds Can Easily Be Met
80 Kg x 1.4 grams/Kg = 112 grams protein
Grams of Protein2 cups oatmeal 12 2 cups milk 16 1 boiled egg 7 2 slices toast with peanut butter 11 1 cheeseburger 35 2 granola bars 4 1 chicken breast 47 3 cups pasta with tomato sauce 14 1 cup vegetables 2 3 medium fruits 6 TOTAL 154 grams
PROTEINPROTEIN
Eat protein throughout the day.
Protein supplements can be a convenient source of high quality protein but not necessary when an adequate diet is consumed.
Most protein supplements contain a mix of egg or milk proteins: casein, whey.
Whey and soy are the highest quality proteins currently available in supplements.
HIGH PROTEIN DIETSHIGH PROTEIN DIETS
Are fad diets and expensive to consume.
Inhibit the athlete’s ability to consume adequate carbohydrates.
Are not ergogenic.
Are dehydrating.
Result in losses of calcium in the urine.
Are unhealthy.
Athlete’s Diet Versus 40Athlete’s Diet Versus 40--3030--30 Diet30 Diet
60 - 65% Carbohydrates
15 – 20% Protein
20 - 25% Fat
40% Carbohydrates
30% Protein
30% Fat
carbohydrates
protein
fat
protein
fat
carbohydrates
FAT IS ENERGY DENSEFAT IS ENERGY DENSE
9 Calories per gram
Added and Hidden Fats
Saturated, Trans and Unsaturated
Essential Fats: 1% of Total Energy
Reduce Fat For Reduce Fat For A A High Carbohydrate DietHigh Carbohydrate Diet
375 Calories, 41% Fat, 54% Carbohydrates
355 Calories,13% Fat, 80% Carbohydrates
PRE-EXERCISE EATINGPRE-EXERCISE EATING
GOALS
Ensure adequate hydration
Top up carbohydrate stores
Prevent hunger during the event
Practice During Training
PRE-EXERCISE EATINGPRE-EXERCISE EATING
TIMING OF EATING
Full Meal 3 to 4 hours before
Snack 1 to 2 hours before
Immediately before?
PRE-EXERCISE EATINGPRE-EXERCISE EATING
NUTRIENT COMPOSITION
High in Carbohydrates and Fluid
Moderate in Protein
Low in Fat and Fibre
PRE-EXERCISE EATINGPRE-EXERCISE EATING
Pre-Race Meals and Snacks Must BePre-Race Meals and Snacks Must Be
Familiar to YouFamiliar to You
FLUID: THE FORGOTTEN FLUID: THE FORGOTTEN NUTRIENTNUTRIENT
Hourly Sweat Losses During Exercise
-5 degrees Celsius 0.6 - 1.4 litres
+10 degrees Celsius 1.2 - 1.5 litres
+20 degrees Celsius 1.6 - 2.5 litres
+30 degrees Celsius 2.0 - 2.8 litres
FLUID IS THE FORGOTTEN FLUID IS THE FORGOTTEN NUTRIENTNUTRIENT
60% of Body Weight is Water60% of Body Weight is Water
1 LITRE OF SWEAT = 1 LITRE OF SWEAT =
1 KILOGRAM OF BODY WEIGHT1 KILOGRAM OF BODY WEIGHT
Effects of DehydrationEffects of Dehydration
2% Impaired work capacity & temperature control
3% Increased pulse rate & core temperature
6% Increased respiratory rate, lower blood volume
9% Heat exhaustion, heat stroke
DehydrationDehydration
175 lb. (80 kg) Athlete
2% 3.5 lbs (1.6 kg)3% 5.3 lbs (2.4 kg)6% 10.5 lbs (4.8 kg)9% 15.8 lbs (7.2 kg)
Symptoms of DehydrationSymptoms of Dehydration
Rapid weight loss Infrequent urinationDark, small volume urineFatigueGastrointestinal Upset
SWEAT LOSSESSWEAT LOSSES
SODIUM
1 litre sweat = 0.5 to 1.1 grams sodium
Average dietary sodium = +5 grams
Depletion is of concern with ultra endurance events
SODIUM CONTENT OFSODIUM CONTENT OFHYDRATION BEVERAGESHYDRATION BEVERAGES
500 to 700 mg/litre is Recommended
Water is retained better when it is consumed with sodium.
Carbohydrate & sodium are linked with water absorption.
FUELING DURING EXERCISEFUELING DURING EXERCISE
HOURLY TARGETS
Carbohydrates: 50 to 70 gramsFluid: 1000 mlSodium: 800 to 1000 mg
FUELING DURING EXERCISEFUELING DURING EXERCISE
GOALS
1. Rapid Stomach Emptying.2. Provide Quickly Absorbable Nutrients.3. Provide Appropriate Nutrients.
STOMACH EMPTYING RATESTOMACH EMPTYING RATE
VOLUME
The larger the volume, the faster it leaves the stomach.
Average volume emptied is 800 to 1000 ml per hour.
STOMACH EMPTYING RATESTOMACH EMPTYING RATE
ENERGY DENSITY OF FLUID
The more concentrated the beverage, the longer
it stays in the stomach: Fastest emptying with 4
to 8% carbohydrate/electrolyte beverages.
STOMACH EMPTYING RATESTOMACH EMPTYING RATE
NUTRIENT CONTENT
Fluids Faster than SolidsCarbohydratesProteinFat
STOMACH EMPTYING RATESTOMACH EMPTYING RATE
EXERCISE INTENSITY
Higher exercise intensities tend to reduce
gastrointestinal motility.
Mode of exercise can also influence gastrointestinal
function.
STOMACH EMPYTING RATESTOMACH EMPYTING RATE
ENVIRONMENTAL STRESS
The higher the environmental temperature, the slower
the emptying rate.
The more dehydrated you are, the slower the
gastrointestinal function.
STOMACH EMPTYING RATESTOMACH EMPTYING RATE
FLUID TEMPERATURE
Ideal fluid temperature is 5 to 10 degrees Celsius.
Colder beverages tend to be more palatable.
Hydration ScheduleHydration Schedule
2 Hours Before Exercise:
500 ml
Every 15 Minutes During Exercise:
150 - 300 ml
After Exercise:
750 ml per lb. weight loss
What to DrinkWhat to Drink
Water
4 - 8% Carbohydrate/Electrolyte Drink
Diluted Fruit Juices
DIETARY CARBOHYDRATE UTILIZATIONDIETARY CARBOHYDRATE UTILIZATION
Depends on type of carbohydrate. Depends on the absorption rate. Can vary when different types are combined
due to different absorption sites and rates. There is a maximum exogenous carbohydrate
oxidation rate: 1.0 to 1.1 grams per minute = 60 grams per hour.
CARBOHYDRATES WITH THE CARBOHYDRATES WITH THE FASTEST UTILIZATIONFASTEST UTILIZATION
1. Glucose (principle sugar used by the body: dextrose)
2. Sucrose (glucose and fructose)3. Maltose (glucose and glucose)4. Maltodextrins (hydrolyzed starch: mixture of
different length chains of glucose)5. Dextrins (5 to 10 glucose molecules)6. Amylopectins (branch-chained glucose)
CARBOHYDRATES UTILIZIED 25 to CARBOHYDRATES UTILIZIED 25 to 50% SLOWER50% SLOWER
1. Fructose (monosaccaride)
2. Galactose (50% slower than Glucose)
3. Amylose (straight chain glucose)
RECOVERY NUTRITIONRECOVERY NUTRITION
Hydration
Replenish glycogen stores
Provide building blocks for muscle repair and
growth
RECOVERY NUTRITIONRECOVERY NUTRITION
Liquid absorbed most quickly Mixture of carbs and protein (4:1) Within 30 minutes Within 2 hours
Training DietTraining Diet
High CarbohydrateLimit Fat
Adequate ProteinPlenty of Fluids
Food Variety and QualityFood Variety and Quality
Training DietTraining Diet
No. Servings Food Group
8 to 15 + Grains
8 to 15 + Vegetables & Fruits
3 to 6 Milk Products
2 to 4 Meat & Alternates
Limit Other Foods
Fluid, Fluid, Fluid, Fluid, Fluid, Fluid, Fluid
Thank YouThank You
Bobbi Barbarich RD MSc CandBobbi Barbarich RD MSc CandProfessional Nutrition ServicesProfessional Nutrition Services
[email protected]@telus.net