long course nutrition

Long Course Nutrition

Lea Crosetti, RDwww.FoodCoachForYou.com

© Food Coach For You

Objectives Prevent common problems among athletes How to become more efficient: use what

you already have Match nutrition with training cycle Race day nutrition Hydrate effectively


Common Problems with Athletes Racing the Long Courses?

Bonk GI Distress Heat Toxicity Dehydration Muscle Cramps

……Nutrition plays a role in all of it!


Physiology: Energy Stores Carbohydrate stores (glycogen): 1800kcal

Glycolysis (anaerobic)

Fat stores (triglycerides): 80,000kcal Krebs Cycle (aerobic)


Cross Over Concept Higher intensity

workouts require carbohydrates as primary fuel source.

Goal is to shift the Cross Over Point to the right so you burn more fat during higher intensityExercise

Intensity

Carbohydrates

Fat


Goal of the Long Course

Be able to complete the race as efficiently as possible

Slower paces than the shorted races Rely more and aerobic energy systems to carry

the athlete through the longer distances Average calories burned in Ironman race?

Close to 10,000kcal Refueling all your calories is not possible

Reliance on body’s stores

Carbohydrate Effect on GI System

Can only absorb so much carbohydrate at a time

Could lead to GI distress


Metabolic Efficiency Goal of metabolic efficiency is reduce

calorie need per hour during training and race

Physiologically: Easier to move with less oxygen Aerobic training

Nutritionally: Higher use of fat for energy Limit carbohydrates during base training


Carbohydrates Role In Metabolic Efficiency

High carbohydrate = carbohydrate oxidation (glycolysis)

High carbohydrate intake = insulin spikes Insulin inhibits fat oxidation (aerobic)

The more metabolic inefficient, the more reliance on carbohydrates

Not promoting low carb! Balance is key!


Remember the Fourth Discipline of Triathlons

Would you show up to a race without training in swimming, cycling and running?

Same is true with nutrition, need to train in fueling strategies

Use nutrition periodization to support body’s energy needs


Base Training Nutrition Plate Goal is to:

Improve cardiorespiratory system

Become more metabolically efficient

Training consists of: Slowly building volume Keeping intensity low

Nutrition should be: Lower carbohydrate and

higher in protein and healthy fats

*4-7g/kg CHO, 1.2-1.7g/kgPRO, 0.8-1g/kgFAT

Fruits and Vegetables

Dairy

Whole Grains

Protein and Healthy Fats


Competition Phase Nutrition Plate



Whole Grains

Sports Nutrition Products

Dairy

Goal is to: Efficiently clear lactate so you

race stronger and faster Training consists of:

Higher intensity and moderate volume workouts

Nutrition should be: Increase volume and consistent

feedings to meet the continual energy and recovery demands

Higher carbohydrates to meet anaerobic demands of high intensity workouts

*7-5g/kgCHO, 1.4-1.6g/kgPRO, 0.8-2g/kgFAT


Transition Nutrition Plate Goal is to:

Rest and recover physically and mentally

Training consists of: Unstructured activities Exercise vs training

Nutrition should: Less volume to match

workouts Begins transitioning to a

lower carb base nutrition *3-4g/kgCHO,

1.6-2.5g/kgPRO, 0.8-1g/kgFAT



Dairy

Whole Grains


Race Day Nutrition

Fueling Hydration Electrolytes


Pre-Race Nutrition Fuel: mixed meal that YOU are able to

tolerate A carbohydrate meal consumed 1.5-4hrs before

may not show much benefit if some carbohydrates are consumed during.

Hydration: 4hrs to race: 0.07-0.1oz/lb Electrolytes: salt added to meal or

beverage


Fueling: Carbohydrates Main source of energy during

races/workouts Research supports 30-90g/hr With metabolic efficiency will not need as

much Variability amongst athletes Excess can lead to GI distress and sugar

crashes


Fueling: Carbohydrates Sources

Drinks, bars, gels, shot blocks Fruits, sandwiches, cookies, pretzels

Go for less concentrated source Taste and tolerance is key


Fueling: Protein Not a main source of energy but a small

amount may be beneficial Can help with maintaining blood sugar

levels May prevent hunger during the race Aids in recovery

Glycogen stores and muscle synthesis Prevents degradation of muscle tissues


Fueling: Protein BCAA: leucine, isoleucine, valine

Taken up by muscle directly so it can be used for energy Whey protein is a good source of BCAA (20g pre and

post) Glutamine

Helps immune system and reduces stress of training Found naturally in meats, eggs, milk as well as raw

cabbage, beets and spinach Sources

Some drinks (Accelerade, Perpetuem, Prolong) Most bars (powerbar, cliffbar, luna bar)


Fueling: Fat During training and races is distance dependent

Ultra-endurance athletes: yes Ironman athletes: may not necessarily

Types Medium Chain Triglycerides (MCT)

Not always tolerable Anti-inflammatory fats

Omega 3s

Sources Some bars, peanut butter, cookies, pizza


Hydration Assessing

Color of urine Urine specific gravity Weight changes


Hydration Replacement depends on sweat rate

Weight prior to workout – Weight after workout out + Fluids (oz) consumed during workout

Example: 170lbs prior to 2hr workout, drank 32oz fluid during, and weighed 169lbs after

170 – 169 = 1 + 2 = 3lbs or *48oz/2hr = 24oz/hr 6oz every 15 minutes


*16oz in 1lb

Hydration Should be taken with sodium for absorption Every 15-20 minutes

Amounts depend on sweat rate

Considerations Duration, clothing, environment, course, special

needs bags


*16oz in 1lb

Sodium (Na)* Chloride (Cl) Potassium (K) Calcium (Ca) Magnesium (Mg)


Electrolytes Not be afraid of the salt shaker Athletes tend to worry too much about

carbs and too little about electrolytes 500-800mg Na per hour

However some athletes that are salty sweaters will need more during a race if


Electrolytes Hyponatremia (low sodium levels)

Signs Swollen hands, bloated stomach, confusion Headache, dizziness, muscle cramping, nausea

and vomiting Due to

Too much water w/o sodium Excessive salt loss Limited sodium intake


Electrolytes Muscle cramping likely due to depletion of

sodium and/or dehydration Sources

Sports drinks Likely unable to meet electrolyte needs alone

Salt sticks, Endurolytes, Nuun Pretzels, chicken broth, bananas


Caffeine Stimulates CNS Pre race

Taper if you are a regular caffeine user 3-9g/kg, 60-75 minutes prior to race

During race BE CONSISTENT! 1-3g/kg every 90-120 minutes Can cause GI distress


Post Race Nutrition Hydration: 150% of loss (24oz/lb) Carbohydrate: 0.8g/lb Protein: 0.4g/lb Fat: minimal Sodium: 500mg/lb lost


Final Tips Prepare for that fourth discipline of the race Work toward becoming metabolically

efficient Practice balanced everyday nutrition Test out fueling strategies during training Periodize your nutrition Do your course homework before the race


References Bob Seebohar

Metabolic Efficiency Training Nutrition Periodization for Endurance Athletes

Louis Burke Practical Sports Nutrition

Nancy Clark Sport Nutrition Guidebook


My Services

Nutrition Consultations Meal Plan Development Nutrient Analysis Nutrient Assessment and Timing

Speaking Engagements Corporate Wellness Programs


THANK YOU!

[email protected](310) 745-6467

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