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 2

Macronutrient Needs  CARBOHYDRATE  PROTEIN Fat: 20-35%  FAT Carbohydrate: 45-65% Protein: 10-35% 3

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Runner Report Card  Assess Energy Intake  Before/After Protein  Carbohydrate  Drink Fluids  Fun! 5

Energy Intake  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 4

Estimated Energy Needs for Athletes  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 5

Estimated Daily Energy Needs 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. 6

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Runner Report Card  Assess Energy Intake  Before/After Protein  Carbohydrate  Drink Fluids  Fun! 8

Protein: Daily Recommendations  .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: 9 Nutrition and athletic performance. J Am Diet Assoc. 2000;100(12):1543-1556.

Protein: Is there an upper limit? 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 10 and lean body mass. J Appl Physiol 1988, 64(1):187-93.

Protein: Before & After Exercise  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 11 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  Assess Energy Intake  Before/After Protein  Carbohydrate  Drink Fluids  Fun! 13

Carbohydrates: Daily Recommendations  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 Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the 14 American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

Carbohydrates: Before Exercise  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 (g/kg) Time Prior to Exercise (hrs.) 1.0 1 2.0 2 3.0 3 4.0 4 15

Carbohydrate Loading 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) Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the 16 American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

Carbohydrates: During Exercise  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 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 17 American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

How can you get in 30-60 g CHO? Time Type of Carb Amount Time Type of Carb Amount Carb Carb 3:00 PM 8 oz Sport Drink 14 g 3:00 PM 4 oz Sport Drink 7 g 3:15 PM 4 oz Sport Drink 7 g 3:15 PM 4 oz Sport Drink 7 g 3:30 PM Sports Gel + 25 g 3:30 PM 8 oz Sport Drink 14 g Water 3:45 PM 4 oz Sport Drink 7 g 3:45 PM 4 oz Sport Drink 7 g 18

Refueling: Window of Opportunity 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 19 American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

Carbohydrates: After Exercise  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 Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the 20 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  Assess Energy Intake  Before/After Protein  Carbohydrate  Drink Fluids  Fun! 22

Why Staying Hydrated Matters 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. American College of Sports Medicine SM, Burke LM, Eichner ER et al. American College of Sports Medicine Position 23 Stand. Exercise and Fluid Replacement. Med Sci Sports Exerc. 2007;39(2):377-390 .

Fluid Requirements 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) American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American 24 College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009; 109:509-527 .

Fluid Recap  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 25 College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009; 109:509-527 .