10 Mile Runner Report Card Brooke Schantz, MS, RDN, CSSD, LDN - - PowerPoint PPT Presentation

10 Mile Runner Report Card

Brooke Schantz, MS, RDN, CSSD, LDN CEO/Founder, Bitchin’ Nutrition In partnership with Under Armour

Why is sports nutrition important?

• Supports overall health
• Assists with nutritional demands of training
• Enhances athletic performance during competition
• Aids in recovery and repair

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Macronutrient Needs

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Protein: 10-35% Fat: 20-35% Carbohydrate: 45-65%

• CARBOHYDRATE
• PROTEIN
• FAT

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Runner Report Card

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• Assess Energy Intake
• Before/After Protein
• Carbohydrate
• Drink Fluids
• Fun!

Energy Intake

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• Daily energy expenditure is the first component that needs to

be assessed to ensure optimal performance through nutrition

• Athletes need to consume enough calories and in the

recommended macronutrient distribution

• Otherwise, they are at risk for:
• Impeding on training adaptations
• Losing muscle mass
• Increasing susceptibility to illness
• Delayed muscle repair/recovery time

Estimated Energy Needs for Athletes

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• Nutrition calculations used are not specific to

athletes:

• Mifflin-St.Jeor Equation
• Harris Benedict Equation
• 10 calories per pound
• Energy Expenditure is influenced by:
• Age
• Sex
• Body Size
• Fat-free mass
• Intensity, frequency, and duration of exercise

Estimated Daily Energy Needs

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Training/Workouts Calories/Pound Low (Sedentary) 13-15 Active (30-60 min) 16-18 Moderate (1-1.5 hours) 19-21 High (1.5-2 hours) 22-24 Very High (2-3 hours) 25-30

Example: An athlete weighing 150 pounds who is training one hour a day would need to consume 2,850-3,150 calories/day.

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Runner Report Card

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• Assess Energy Intake
• Before/After Protein
• Carbohydrate
• Drink Fluids
• Fun!

Protein: Daily Recommendations

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• .8 gm/kg/day: General recommendations for athletes
• Based on ADA/ACSM and ISSN Position Statements
• 1.2 to 1.4 g/kg: Endurance athletes
• 1.6 to 1.7 g/kg: Resistance athletes
• Adequate energy intake is key for athletes trying to build muscle

mass

• Otherwise, amino acids present will go towards energy needs

instead of protein synthesis (muscle building)

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2000;100(12):1543-1556.

Protein: Is there an upper limit?

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Although, controversial there appears to be no reason for recommending intakes above 2 g/kg Study conducted by Tarnopolsky et al.

• Three treatment groups: low protein (LP) = 0.86 g protein.kg-

1.day-1, moderate protein (MP) = 1.40 g protein.kg-1.day-1, or high protein (HP) = 2.40 g protein.kg-1.day-1

• Subjects consumed each dietary treatment for 13 days
• HP diet did not result in protein synthesis compared to the MP

diet

Tarnopolsky M, MacDougall J, Atkinson S. Influence of protein intake and training status on nitrogen balance and lean body mass. J Appl Physiol 1988, 64(1):187-93.

Protein: Before & After Exercise

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• Before: Consuming .1 g/kg BW of essential amino

acids before resistance training can enhance strength gains and net protein losses

• After: An adequate amount of protein within 0 to 2

hours post exercise to help repair and rebuild (i.e. muscle protein synthesis (MPS)

• 0.25-0.3 g/kg BW
• 15-25 grams is appropriate for most athletes
• MPS can occur for up to 48 hours post exercise

Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

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Runner Report Card

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• Assess Energy Intake
• Before/After Protein
• Carbohydrate
• Drink Fluids
• Fun!

Carbohydrates: Daily Recommendations

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Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

• 6 to 10 gm per kg: General recommendations for athletes
• Based on ADA/ACSM and ISSN Position Statements
• 3 to 5 gm per kg: Weight loss and general training
• 5 to 8 gm per kg: Moderate training (2-3 hours/day, 5-6 days/wk)
• 8 to 10 gm per kg: Intense training (3-6 hours/day broken into 1-

2 training sessions, 5-6 days/wk)

• 10 to 13 gm per kg: Ultra endurance training

Carbohydrates: Before Exercise

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Carbohydrate (g/kg) Time Prior to Exercise (hrs.) 1.0 1 2.0 2 3.0 3 4.0 4

• Ideal Pre-Exercise Meal/Snack:
• High in carbohydrates, moderate protein, low fat
• Digests well and is low in fiber
• Includes foods the athlete likes and can tolerate

Carbohydrate Loading

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Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

Enhances performance by:

• Postponing fatigue, thus increasing the time to exhaustion
• Using less fat as energy, since body has easy access to glycogen stores
• It spares protein stores, so muscles are not used for energy
• Helps delay or prevent that “hit the wall” feeling

Recommendation:

• Preparation for events > 90 minutes
• 10-12 g/kg BW for 24 hours (36-48 hrs. prior)

Carbohydrates: During Exercise

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Kreider RB, Wilborn CD, Taylor L, et al. ISSN exercise & sport nutrition review: research & recommendations. J Int Soc Sports Nutr. 2010;7:7. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

• Aid in blood glucose regulation and enhance performance
• Ingestion of carbohydrates provides a source of fuel for the muscles
• Research shows there is a benefit in consumption of carbohydrate amounts

provided by sports drinks (6-8%)

• .7 g carb/kg per hour shown to extend endurance performance
• Training/events lasting one hour or longer
• Approximately 30-60 g carbohydrate per hour
• A variety of options ranging from liquid to solid

How can you get in 30-60 g CHO?

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Time Type of Carb Amount Carb 3:00 PM 4 oz Sport Drink 7 g 3:15 PM 4 oz Sport Drink 7 g 3:30 PM 8 oz Sport Drink 14 g 3:45 PM 4 oz Sport Drink 7 g Time Type of Carb Amount Carb 3:00 PM 8 oz Sport Drink 14 g 3:15 PM 4 oz Sport Drink 7 g 3:30 PM Sports Gel + Water 25 g 3:45 PM 4 oz Sport Drink 7 g

Refueling: Window of Opportunity

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Post-exercise recovery period:

• Muscle cells are biochemically primed for up taking carbohydrate

from the blood

• Increased sensitivity to insulin
• GLUT 4 transporters are thought to

be more active for glucose uptake

• Enhances training by:
• Replenishing glycogen stores
• Repairs/rebuilds muscles
• Helps the body recover for next training session

Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

Carbohydrates: After Exercise

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Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

• Consuming carbohydrates immediately after exercise assists

with glycogen restoration (#1 recovery goal)

• Most important for athletes who train ≥ 90 minutes most days of

the week

• Consume 1 to 1.2 g/kg carb during first 4-6 hours

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Runner Report Card

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• Assess Energy Intake
• Before/After Protein
• Carbohydrate
• Drink Fluids
• Fun!

Why Staying Hydrated Matters

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American College of Sports Medicine SM, Burke LM, Eichner ER et al. American College of Sports Medicine Position

• Stand. Exercise and Fluid Replacement. Med Sci Sports Exerc. 2007;39(2):377-390.

Effects of dehydration:

• Decreased muscle strength
• Decreased speed
• Decreased stamina
• Decreased energy
• Decreased cognitive processes
• Increased risk of injury

A fluid loss of > 2% body weight can decrease aerobic performance and may impair cognitive performance.

Fluid Requirements

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American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009; 109:509-527.

Dietary Reference Intake: 3.7 L/day for men, 2.7 L/d for women

Time Amount Before 16-20 oz (2 hours) 7-10 oz (10-20 min) During 6-8 oz (every 15-20 min) After 16-24 oz (for every # lost)

Fluid Recap

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• Staying hydrated during an event can be

challenging

• Consume 6-8 oz of fluid every 15-20 minutes
• Use sports drink when exercising > 60 min to

replenish fluid, carbohydrate, and electrolytes

GOAL: For every pound lost during exercise consume 16-24 oz to replenish fluid losses.

American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009; 109:509-527.

Sweat Rate Equation

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Example: 1 hour workout Pre-weight: 135 pounds Post-weight: 133 pounds Fluid intake 24 oz of sports drink Step 1: Figure out how many fluid ounces lost (135-133 pounds = 32 ounces) Step 2: Add fluid consumed during exercise with ounces lost (24+32 ounces) Answer: 56 ounces lost per hour Hydration Recommendation: Consume 14 ounces of fluid every 15 minutes (56÷4=14)

Electrolyte Losses in Sweat

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Dunford, Marie. Sports Nutrition: A Practice Manual for Professionals, 4th Edition. American Dietetic Association, 2006.

Mineral Concentration (mg/L) AI Values (mg/d) Possible AI % Lost in Sweat Sodium 460-1840 1300 35-140 Chloride 710-2840 1300 35-140 Potassium 160-390 4700 3-8 Magnesium 0-36 240-420 0-15 Calcium 0-120 1000-1300 0-12

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Runner Report Card

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• Assess Energy Intake
• BCAA & Protein
• Carbohydrate
• Drink Fluids
• Fun!

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So, What Should We Eat?

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Easy Training / Weight Management

Team USA. Athlete’s Plate - Easy Day. file:///C:/Users/Brooke/Downloads/Athlete%20Plates%20Easy%20Day%20Handout.pdf. Accessed April11, 2016.

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Moderate Training

Team USA. Athlete’s Plate – Moderate Day. file:///C:/Users/Brooke/Downloads/Athlete%20Plates%20Moderate%20Day%20Handout%20(1).pdf. Accessed April 11, 2016.

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Hard Training / Race Day

Team USA. Athlete’s Plate – Hard Day. file:///C:/Users/Brooke/Downloads/Athlete%20Plates%20Hard%20Day%20Handout.pdf. Accessed April 11, 2016.

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Pre-Exercise Meal/Snack Ideas

3-4 Hours Before Exercise

• Oatmeal made with skim milk topped with blueberries and almonds
• Whole wheat bagel topped with peanut butter and glass of chocolate milk
• Turkey and cheese sandwich with a small apple and sports drink
• Low-fat cottage cheese with peach slices and whole grain crackers
• Fruit and yogurt parfait with low-fat granola
• Low-fat cheese with pretzels and grapes

30–60 Minutes Before Exercise

• Sports drink or water with animal crackers
• Sports gel, sport beans or gummies, sports bar
• Small piece of fruit

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Post Exercise Meal/Snack Ideas

Post Exercise Snack Ideas

• Smoothie made with yogurt and frozen berries
• Sports drink and a granola bar
• Whole wheat English muffin with jam and an apple

Post Exercise Meal Ideas

• Silver dollar pancakes with egg whites and orange juice
• Whole wheat veggie wrap with hummus, a fresh fruit salad, and baked chips
• Rice bowl made with beans, cheese, salsa, and avocado and low fat milk
• Chicken and vegetable stir fry with brown rice and a side of fresh

watermelon

• Lean turkey burger on a whole wheat bun with potato salad and grapes

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Practice, Practice, Practice

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References

American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009; 109:509-527. Benardot, Dan. Advanced Sports Nutrition. Champaign: Human Kinetics, 2000. Berning J. Energy intake, diet, and muscle wasting. Overtraining in Sport Champaign: Human KineticsKreider RB, Fry AC, O’Toole ML 1998, 275-88. Brouns F et al. Eating, drinking, and cycling. A controlled Tour de France simulation study Part II. Effect of diet manipulation. Int J Sports Med 1989, 10(Suppl 1):S41-8. Brouns F et al. Metabolic changes induced by sustained exhaustive cycling and diet manipulation. Int J Sports Med 1989, 10(Suppl 1):S49-62. Chesley A, MacDougall JD, Tarnopolsky MA, Atkinson SA, Smith K: Changes in human muscle protein synthesis after resistance exercise. J Appl Physiol 1992, 73(4):1383-8. Dunford, Marie. Sports Nutrition: A Practice Manual for Professionals, 4th Edition. American Dietetic Association, 2006. Jensen, T. E. & Richter, E. A. Regulation of glucose and glycogen metabolism during and after exercise. J. Physiol. 2012; 590: 1069–1076. Kerksick C et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008; 5:17. Kreider RB, Wilborn CD, Taylor L, et al. ISSN exercise & sport nutrition review: research & recommendations. J Int Soc Sports

• Nutr. 2010;7:7.

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References

Kreider R. Dietary supplements and the promotion of muscle growth with resistance exercise. Sports Med 1999, 27(2):97-110. Kreider R. Effects of protein and amino acid supplementation on athletic performance. Sportscience 1999; 3(1). Kreider R. Physiological considerations of ultraendurance performance. Int J Sport Nutr 1991, 1(1):3-27. 10. Leutholtz B, Kreider R: Exercise and Sport Nutrition. Nutritional Health Totowa, NJ: Humana PressWilson T, Temple N 2001, 207- 39. Otten J, Hellwig J, Meyers L, eds. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: National Academies Press; 2006. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2000;100(12):1543-1556. Sherman W, Doyle J, Lamb D, and Strauss R. Dietary carbohydrate, muscle glycogen, and exercise performance during 7 d of

• training. The American Journal of Clinical Nutrition. 1993; 57: 27-31.

Tarnopolsky M, MacDougall J, Atkinson S. Influence of protein intake and training status on nitrogen balance and lean body

• mass. J Appl Physiol 1988, 64(1):187-93.

Tarnopolsky M. Protein and physical performance. Curr Opin Clin Nutr Metab Care 1999, 2(6):533-7. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

Fat: Daily Recommendations

• Guideline: 20-35% of total calories
• Provides energy and essential elements of cell

membranes

• There are no before, during, or after

recommendations

• A moderate fat diet is best for overall health and

meeting daily energy needs

• Recommended proportions from fatty acids: 10%

saturated, 10% polyunsaturated, and 10% monounsaturated

Carbohydrate Loading Guidelines

Day Training Carbohydrates g/kg 1 90 min 5 2 40 min 5 3 40 min 5 4 20 min 10 5 20 min 10 6 Rest 10 7 Competition

Example: Shelly weighs 130 pounds and is in day four of the carb loading phase. She would need to train for 20 min and consume 591 grams of carbohydrates for that day.