FUELING PERFORMANCE NUTRITION FOR ATHLETES EN ENDURANCE E S - PowerPoint PPT Presentation

FUELING PERFORMANCE NUTRITION FOR ATHLETES EN ENDURANCE E S SPEED EED H HYDRATION P PER ERFORMANCE E STREN ENGT GTH RECOV COVERY Visit us a t www.Co a c hRo b b .c o m

“I am sleeping like a baby 2 nd day in a row, something that I wasn’t able to do in months, if not years even though I have tried everything. All it took was an avocado, two strips of bacon, and a spoonful of coconut oil before going to bed. THANK YOU!!” - Gphilip

Source of Calories – Intensity Derived E ne rg y Ma trix HR Z1 HR Z4 HR Z5 HR Z3 HR Z2 85% o f e ne rg y is a mixture o f fa t a nd sug a r 0% 100% F a t Sug a r Protein Equals 15% Total Energy

Heart Rate Spreadsheet Heart Rate Zone Calculators Run Concept 2 Bicycle Ent er Test Dat e -> 5/ 16/ 2018 Ent er Test Dat e -> 5/ 16/ 2018 Ent er Test Dat e -> 5/ 16/ 2018 Maximum Heart Rat e -> 180 Maximum Heart Rat e -> 185 Maximum Heart Rat e -> 170 Rest ing Heart Rat e -> 56 Rest ing Heart Rat e -> 56 Rest ing Heart Rat e -> 56 Heart Rat e Reserve 124 Heart Rat e Reserve 129 Heart Rat e Reserve 114 Zones Object ive % Of HRR Low High Zones Object ive % Of HRR Low High Zones Object ive % Of HRR Low High Z1 Recovery 55 - 64 122 137 Z1 Recovery 55 - 64 125 141 Z1 Recovery 55 -64 117 131 Z2 Aerobic Foundat ion 65 - 74 135 150 Z2 Aerobic Foundat ion 65 - 74 138 153 Z2 Aerobic Foundat ion 65 - 74 128 142 Z3 Int ensive Endurance 75 - 84 147 162 Z3 Int ensive Endurance 75 - 84 151 166 Z3 Int ensive Endurance 75 - 84 140 154 Z4 Anerobic Threshold 85 - 92 159 172 Z4 Anerobic Threshold 85 - 92 164 177 Z4 Anerobic Threshold 85 - 92 151 163 Z5 Lact at e Tolerance 93 - 98 169 180 Z5 Lact at e Tolerance 93 - 98 174 184 Z5 Lact at e Tolerance 93 - 98 160 170 Inverse relationship between intensity and food complexity

The Inverse Relationship Between Volume & Intensity VOLUME INTENSITY

Why Fuel for Performance?  98% o f mo le c ule s in b o dy a re re pla c e d a nnua lly  Blo o d, musc le pro te ins, te ndo ns & lig a me nts a re c o mple te d re pla c e d e ve ry six mo nths  I mpro ve Bo dy Co mpo sitio n • L e a n musc le tissue fo r e ffic ie nc y • Musc ula r e ndura nc e • K e e p c o re b o dy te mpe ra ture do wn • Vo lume o f o xyg e n upta ke (VO2 ma x) • Stre ng th to we ig ht ra tio s  I mpro ve I mmune Syste m  Cre a te Dura b ility

Nutritional Periodization  Pre -Se a so n • Ma ximum stre ng th & a e ro b ic e nha nc e me nt  Pre -Co mpe titive • Stre ng th • Ae ro b ic • Spe e d Wo rk  Co mpe titive • Ma inta in stre ng th, a e ro b ic e ng ine a nd a b ility to re c o ve r fro m spe e d wo rk & ra c ing

Importance of Water in the Body  Bo dy ha s 96 pints o f wa te r • 64 pints inside c e lls • 32 pints in b lo o d lympha tic & dig e stive syste m • Bra in is 75% wa te r • Musc le is 70% wa te r • Blo o d is 85% wa te r • Bo dy fa t is 10% wa te r • Bo ne is 20-30% wa te r

Optimum Hydration for Health & Wellness  Ba sa l me ta b o lic ne e ds  Co nsume ha lf yo ur b o dy we ig ht in o unc e s o f wa te r o ve r a n 8-10 ho ur pe rio d • F o r e xa mple : 100 lb pe rso n ne e ds 50 o unc e s o f wa te r • Co nsuming ra w fruits a nd ve g e ta b le s “pre - hydra te s” the b o dy  E ve ning we ig ht sho uld b e 2-3 lb s he a vie r tha n mo rning we ig ht

Optimum Hydration for Performance  Swe a t Ra te & Re ple nishme nt Stra te g ie s  Ca lc ula te swe a t ra te a sso c ia te d with pe rfo rma nc e • Be g inning we ig ht • E nding we ig ht • Ounc e s o f fluid c o nsume d • T e mpe ra ture • Humidity • Dura tio n • Ma x a nd a ve ra g e he a rt ra te  I de a l lo ss ra te b e twe e n 1-2% • L o se > 2% a nd yo u a re de hydra te d • L o se < 1% a nd yo u a re o ve rhydra te d

What is the role of Carbs? [ Fruits & [ Glycogen Glycogen Liver Vegetables Stored Muscles Complex Stored Sugar Sugar Carbohydrate The liver feeds the brain and the muscles feed any activity!

Carbohydrate Intake  Da ily me ta b o lic ne e ds  Spo rts pe rfo rma nc e ne e ds  Da ily Die t – T he Ke y T o Optimize d Pe rfo rmanc e • No n-Athle te : 100-120 mmo l/ kg • Athle te : 170-200 mmo l/ kg • Musc le g lyc o g e n vs. b lo o d g luc o se • Pho spso ho ryla tio n • Glyc o g e n synthe sis • E xha uste d g lyc o g e n sto ra g e le a ds to OT S a nd musc le c a ta b o lism • Re duc e d g lyc o g e n sto ra g e s

Carbs – Pre-Exercise  Mo rning e xe rc ise – 8-10 ho ur “fa st”  T o p o ff sug a r le ve ls fo r o ptimum pe rfo rma nc e  3 ho urs b e fo re e xe rc ise – 100 g ra ms (E ne rg y F ue l)  Co nsume 70-90 g ra ms 10-15 minute s prio r to e xe rc ise

Carbs – During Exercise  No c a rb s ne c e ssa ry during first 60-80 minute s  Musc le g lyc o g e n vs. b lo o d g luc o se  Co nsume 60-75 g ra ms pe r ho ur o f e xe rc ise • 4 c a lo rie s to a g ra m o f c a rb = 240 o r 300 pe r ho ur

Carbs - Post Exercise  Ac hie ve the hig he st le ve l o f musc le g lyc o g e n b e twe e n tra ining se ssio ns  Re c o ve ry b e g ins a s so o n a s c o o l do wn is c o mple te  Simple sug a r is ke y – c o nsume 200-225 g ra ms within 10-15 minute s po st e xe rc ise  Be c a re ful no t to b e a c a lc ula to r a thle te – b io fe e db a c k  Re hydra te the b o dy

8 Rules of Carbohydrate Planning for Optimum Performance 1. Co nsume 100 g ra ms o f c o mple x c a rb s 3 ho urs prio r to ke y wo rko uts a nd ra c ing 2. Co nsume c o mple x c a rb s (fruits & ve g e ta b le s) a t e ve ry sna c k & me a l – e ve ry 2 ho urs 3. Co mb ine fo o ds a t e ve ry sna c k a nd me a l to ke e p a n insulin spike to a minimum 4. Co nsume e no ug h c a rb s da ily to a vo id musc le c a nnib a liza tio n a nd stre sse d a dre na ls 5. Adjust yo ur c a rb o hydra te c o mple xity a c c o rding to yo ur inte nsity a nd dura tio n le ve ls 6. Use a spo rts drink with 6-7% c a rb o hydra te c o nc e ntra tio n ra te 7. During e xe rc ise , c o nsume 250-300 c a lo rie s pe r ho ur / 60-75 g ra ms o f e a sily dig e stib le c a rb s (E ne rg y F ue l) 8. Po st e xe rc ise , c o nsume 100-225 g ra ms within 15-20 minute s o f c o mple ting a wo rko ut/ ra c e

Carbo Loading…a dangerous lie  Co nve rsio n o f c o mple x c a rb s to sto re d sug a r to g lyc o g e n  Wa te r re te ntio n is pa rt o f the c o nve rsio n pro c e ss  Anything a b o ve yo ur no rma l e a ting to fluid inta ke c ha ng e s b io me c ha nic s  Ca rb o hydra te furna c e is ig nite d – e xc e ssive e a ting  L o a d c o rre c tly – e ve ryda y!

PROTEIN

What is the role of Protein? • Re b uilds to rn do wn Amino Acids Protein musc le tissue • Suppo rts immune E g g s syste m Be e f Po rk Chic ke n F ish Nuts T o fu L e g ume (b e a ns)

Protein Intake  Da ily me ta b o lic ne e ds • Re b uild musc le • Suppo rt yo ur immune syste m • He mo g lo b in is ma de fro m pro te in • E nzyme s – a ll b o dily func tio ns  Spo rts pe rfo rma nc e ne e ds • Ne w musc le g ro wth is a b o ut 1 o unc e pe r da y – 23 po unds a ye a r

Protein Daily Diet  T he Ke y T o Optimize d Pe rfo rmanc e • Building musc le is no t c o ntro lle d b y pro te in inta ke • Bo dy we ig ht divide d b y 2 x 1.7 = g ra ms o f pro te in pe r da y • T o o little pro te in Re duc e d musc le ma ss o Re duc e stre ng th le ve ls o Sic k mo re tha n fo ur time s a ye a r o

Protein Intake  Pre -E xe rc ise • Pre ve nt musc le pro te in b re a kdo wn during tra ining • Be tte r a da pta tio n to tra ining lo ng te rm • Amino a c ids c o nve rsio n to g luc o se  Po st-E xe rc ise • Suppo rt immune syste m • Re b uild stre sse d musc le s, te ndo ns a nd lig a me nts • Hig h lo a d le ve ls fo r musc le re pa ir – 3:1 ra tio c a rb to pro te in • L o ng e ndura nc e se ssio ns – 4:1 ra tio c a rb to pro te in

Fat is good! • Anti-infla mma to ry • Ma inta ins he a lthy skin a nd ha ir • He lps he a ling o f wo unds • Ma inta ins pro pe r ne rve func tio n • He lps fue l wo rko uts • E sse ntia l fo r pro duc tio n o f a ll ho rmo ne s • E sse ntia l fo r o ve ra ll he a lth a nd we llne ss

Fat Intake – Daily Metabolic Needs  Pro duc tio n o f ho rmo ne s fo r he a lth & pe rfo rma nc e • Adre na ls – re g ula te s e le c tro lyte s a nd fa c ilita te s fa t a nd sug a r c o nve rsio n to e ne rg y • T hymus g la nd – re g ula te s immunity • T hyro id – re g ula te s te mpe ra ture , we ig ht & me ta b o lic func tio ns • K idne y ho rmo ne s – re g ula te s b lo o d pre ssure & c irc ula tio n  Pro te c ts vita l o rg a ns  Suppo rts immune syste m