tnt -- nutrition tips
DESCRIPTION
Jody (Fleet Feet) shared some great nutrition tips with our Spring & Summer participants at the 3-in-1 clinic on Saturday.TRANSCRIPT
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Nutrition fo
r Pre
, Durin
g, and
Post Exe
rcise
Team
In Tr
aining
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When does it start?The earl ier the better
Practice, Practice, Practice
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TrainingLong Runs = Race Condit ions for Nutri t ion
Life Happens
Bad Days of Training
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Items to keep on hand1. Almonds – great source of vitamin E2. Eggs – most complete source of protein next to human breast milk3. Sweet Potatoes – vitamin A & C, potassium, iron, trace minerals4. Whole Grain Cereal – f iber and protein5. Fruit – daily vitamins6. Salmon – omega 3 fats (helps with inflammation response)7. Whole Grain Bread – no refined grains or f lour8. Frozen Vegetables – antioxidants and beta-carotene9. Whole Grain Pasta – easily digestible carbs, f iber10. Chicken - protein11. Frozen Mixed Berries – anthocyanins (powerful antioxidants)12. Low-Fat Yogurt – protien, calcium, and bacteria for digestive tract
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How many meals a day?Metabolism = Coal Stove
Small frequent meals keep you body constantly burning fuel
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Before the BIG dayPasta Dinner is always the best way to get your body ready for the
big event
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Race Day MorningDo NOT let nerves get the best of you and not eat anything
Try to eat a whole breakfast ~ 2 hours before the race start
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Never forget to indulge…
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Background
Primary Purpose of Carbohydrates
Using Fat as Fuel
Figure 1, Energy Expenditure from 0 to 4 hours
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Sources of Energy Expenditure
Important for blood glucose concentration to be maintained after two or three hours.
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History of Bars & Gels
Mid 1980s PowerBar had huge success with energy bars aimed at high Carb need of runners
Little scientific evidence to support actual blood glucose response
3 best selling energy bars accounted for $250million in sales in 2000
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History cont’d
Dr. William Vaughan, founder of GU Sports
Disappointed in some of CHO bar due to its high level of fat, protein, and fiber
Introduced GU in early 1990s
Many gels to follow!!
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Liquid vs. Solid
Liquid = Runners
Solid = Cyclists
Timeless Debate!!!!
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Liquid
CHO + Hydration
Drink “as much as possible”
Hyponatremia
New USATF Guidelines
Dehydration
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Carbohydrate Ingestion
30 – 60 g/h 16 oz of Lemon Lime Gatorade = 28 grams 1 Gel Packet = 25 grams
Delivered in either solid or liquid form
Figure 2, Concentration and Volumes
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Delivery of Liquids
US Olympic Marathon Team
Aid Stations
Practice, Practice, Practice
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Nutritional Info for chosen Energy Bars
Clif Bar
Power Bar
Tiger’s MilkCalories - 145, Fat Calories - 45, Total Fat - 5gm - 8%, Sat. Fat - 1gm - 5%, Cholest. - 0mg - 0%, Sodium - 70mg - 3%, Total Carb. - 18gm - 6%, Fiber - 1gm - 4%, Sugars - 13gm, Protein - 7gm, Vitamin A - 15%, Vitamin C - 10%, Calcium - 30%, Iron - 15%, Vitamin D - 15%, Thiamin - 35%, Riboflavin - 35%, Niacin - 15%, Vitamin B6 - 30%, Vitamin B12 - 25%, Biotin - 6%, Pantothenic Acid - 15%, Phosphorus - 10%, Magnesium - 25%, Copper - 15%, [*% Daily Value], [* Percent Daily Values (DV) are based on a 2000 calorie diet]
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Nutritional Info for chosen Energy GelsHammer Gel Clif Shot
Power Gel
GU
Calories93
Total Fat 0 gm.
Saturated Fat 0 gm.
Cholesterol 0 mg.
Sodium 27 mg.
Total Carbohydrates
23 gm.
Dietary Fiber 0 gm.
Sugars 2 gm.
Protein 0 gm.
Long-chain Maltodextrin, Filtered Water, Energy Smart® (Fruit Juice, Natural Grain Dextrins), Vanilla, Amino Acids (L-Leucine, L-Alanine, L-Valine, L-Isoleucine) , Potassium Sorbate (as a preservative), Sodium Chloride, Potassium Chloride
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Picking a Bar
Before At least 2 hours pre-exercise eat high CHO meal can include liquid CHO for hydration
Clif Bar or PowerBarDuring Mod-CHO bar during training/competition Easier on digestion, help maintain glucose levels Tiger’s Milk or Pieces of High CHO BarAfter High CHO following training/competition Clif Bar or PowerBar
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Picking a Gel
Before & After Need double the gel to compare to one bar Increases amount of supplement in stomach May cause pre-exercise gastric distress
During Pick a gel by flavor and / or consistency Take with fluid – timing of aid stations
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When to Eat
Most people tend to not want to eat after finishing a long amount of exercise
Eat sooner than later
Eat again later
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What to eat
A mix of protein and carbs Bananas, PB & J, fluids
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The days following…
Metabolism
Muscles
Overall Health