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

SLIDE 1

FUELING PERFORMANCE

NUTRITION FOR ATHLETES

EN ENDURANCE E S SPEED EED H HYDRATION P PER ERFORMANCE E STREN ENGT GTH RECOV COVERY

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SLIDE 2

“I am sleeping like a baby 2nd 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

SLIDE 3

Source of Calories – Intensity Derived

0%

E ne rg y Ma trix

100% F a t Sug a r

HR Z1

Protein Equals 15% Total Energy

HR Z2 HR Z3 HR Z4 HR Z5

85% o f e ne rg y is a mixture o f fa t a nd sug a r

SLIDE 4

Heart Rate Spreadsheet

Heart Rate Zone Calculators

5/ 16/ 2018 5/ 16/ 2018 5/ 16/ 2018 180 185 170 56 56 56 124 129 114 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 Bicycle Ent er Test Dat e -> Maximum Heart Rat e -> Rest ing Heart Rat e -> Heart Rat e Reserve Concept 2 Ent er Test Dat e -> Maximum Heart Rat e -> Rest ing Heart Rat e -> Heart Rat e Reserve Ent er Test Dat e -> Maximum Heart Rat e -> Rest ing Heart Rat e -> Heart Rat e Reserve Run

Inverse relationship between intensity and food complexity

SLIDE 5

The Inverse Relationship Between Volume & Intensity

VOLUME INTENSITY

SLIDE 6

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

SLIDE 7

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

SLIDE 8

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

SLIDE 9

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
r e xa mple : 100 lb pe rso n ne e ds 50
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 Health & Wellness

SLIDE 10

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
se > 2% a nd yo u a re de hydra te d
L
se < 1% a nd yo u a re o ve rhydra te d

Optimum Hydration for Performance

SLIDE 11

SLIDE 12

What is the role of Carbs?

Fruits & Vegetables Glycogen Stored Sugar Glycogen Stored Sugar Complex Carbohydrate

[

Liver

[

Muscles The liver feeds the brain and the muscles feed any activity!

SLIDE 13

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

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

Carbohydrate Intake

SLIDE 14

Carbs – Pre-Exercise

Mo rning e xe rc ise – 8-10 ho ur “fa st”
T
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

SLIDE 15

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 – During Exercise

SLIDE 16

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

Carbs - Post Exercise

SLIDE 17

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

SLIDE 18

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
a d c o rre c tly – e ve ryda y!

SLIDE 19

PROTEIN

SLIDE 20

What is the role of Protein?

E g g s Be e f Po rk Chic ke n F ish Nuts T

fu

L e g ume (b e a ns)

Protein Amino Acids

Re b uilds to rn do wn

musc le tissue

Suppo rts immune

syste m

SLIDE 21

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

SLIDE 22

Protein Daily Diet

T

he Ke y T

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 little pro te in
Re duc e d musc le ma ss
Re duc e stre ng th le ve ls
Sic k mo re tha n fo ur time s a ye a r

SLIDE 23

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
ng e ndura nc e se ssio ns – 4:1 ra tio c a rb

to pro te in

Protein Intake

SLIDE 24

SLIDE 25

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

SLIDE 26

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

SLIDE 27

Fat Intake – Sports Performance

T
o muc h fa t
He a vy
Re ta ins he a t
L

e ss wa te r fo r c o o ling (musc le is 75% wa te r, fa t 50% wa te r)

T
o little fa t
Ne rvo us
Po o r b ra in func tio n – fo g g y b ra in
Adre na l fa tig ue

SLIDE 28

Fat Intake – Daily Diet

T

he Ke y T

Optimize d Pe rfo rmanc e
MCT

F a ts – fa t b urning inc re a se d; pro te in o xida tio n re duc e d

E

a sie r fa t to “b urn” vs. sa tura te d fa t

So urc e s:
E

xtra virg in o live o il (E VO)

Ra w nuts
Co c o nut
Che e se
Butte r
Who le milk
Gre e k yo g urt

SLIDE 29

How Do I Know I’m Getting Enough Fat?

Bo dy c o mpo sitio n
Pe rfo rma nc e re sults
Sle e p
Hung e r le ve ls
Sig ns o f a dre na l fa tig ue
Nig ht swe a ts
I

na b ility to sle e p

L
w lib ido
Cra ving simple sug a rs

SLIDE 30

What Should I Eat ?

Ca rb o hydra te Pro te in F a t

Raw, real food every two hours!

SLIDE 31

Vitamins & Minerals

Na tura l Antio xida nts
Ca ta lyst fo r E

ne rg y

Mic ro nutrie nts a re the g lue

SLIDE 32

Are Supplements Necessary?

Se lf e va lua tio n
F
o d c ho ic e s?
E

ne rg y le ve ls?

Me nta l c la rity?
Re sidua l fa tig ue b y e nd o f we e k?
F

ull b lo o d pa ne l

De fine s de fic ie nc ie s in vita mins a nd mine ra ls
Optimize d supple me nt a b so rptio n

SLIDE 33

F
o d timing
F
o d c ho ic e s
F
o d q ua ntitie s
E

xe rc ise

E

xe rc ise inte nsity a nd dura tio n

Co nditio ns
He a t a nd humidity (te mpe ra ture silo s)
Swe a t Ra te
Pe rfo rma nc e Outc o me s

Developing the Optimum Performance Nutrition Program

SLIDE 34

Developing the Optimum Hydration Program

Pre -e xe rc ise / Ba sa l Me ta b o lic Ne e ds
Pre -hydra tio n thro ug h fruits a nd

ve g e ta b le s

During e xe rc ise
Swe a t ra te c a lc ula to r
Po st e xe rc ise
Glyc o g e n syntha se e nzyme
Amino a c ids

SLIDE 35

Electrolytes

Ab so rptio n o f fluids
Osmo lity in the sto ma c h
Ca rb o hydra te c o nc e ntra tio n ra te
Ne c e ssa ry fo r musc le c o ntra c tio n
So dium/ po ta ssium ra tio s
Cra mping

SLIDE 36

Role of Electrolytes As a Mineral

So dium – ne rve func tio n, musc le c o ntra c tio n, ma inta in fluid le ve ls
F

ruit – c a nta lo upe & a vo c a do

Ve g e ta b le s – sundrie d to ma to e s, b e ll pe ppe rs & swe e t po ta to e s
Po ta ssium – re g ula te s he a rt, so dium po ta ssium pump a sso c ia te d with musc le c o ntra c tio n
F

ruit – b a na na s & kiwis

Ve g e ta b le s – swe e t po ta to e s & mushro o ms
Ma g ne sium – musc le a nd ne rve func tio ns, suppo rts immune syste m
F

ruits – b a na na s & a vo c a do s

Ve g e ta b le s – ka le & spina c h
Ca lc ium – g ro wth o f b o ne s a nd ne rve c o nduc tio n, se c re tio n o f ho rmo ne s & e nzyme s
F

ruit – plums, kiwi, pe a rs, ta ng e rine s & o ra ng e s

Ve g e ta b le s – o kra & b ro c c o li

SLIDE 37

Cramping Causes & Cures

No t ma inta ining da ily hydra tio n ne e ds
No t c o nsuming e no ug h fruits a nd

ve g e ta b le s

E

xc e ssive swe a ting a nd c hro nic de hydra tio n

E

le c tro lyte de ple tio n

I

nsuffic ie nt fluid a nd e le c tro lyte inta ke during e xe rc ise

T

ra ining a nd ra c ing in no n-fa milia r c o nditio ns (he a t & humidity)

SLIDE 38

Intensity & Food Complexity

Pre -tra ining o r ra c ing c a lo rie inta ke ne e ds to b e o ptimize d
Ca rb o hydra te c o nc e ntra tio n ra te ne e ds to b e o ptimize d
T

he hig he r the inte nsity, the mo re simplistic the fo o d ne e ds to b e

Re c o ve ry c a lo rie s ne e d to b e c o nsume d within 15-20 minute s o f tra ining o r ra c ing

SLIDE 39

The Goals of Optimum Recovery

Build musc le – stre ng the n te ndo ns a nd lig a me nts
Re le a se o f Huma n Gro wth Ho rmo ne (hGh) –

inc re a se stre ng th to we ig ht ra tio s (VO2)

Re le a se o f te sto ste ro ne
Cre a te a n e nviro nme nt o f a na b o lic musc le

g ro wth (ve rsus c a ta b o lic te a r do wn)

Suppo rt the a dre na l syste m (pa ra -sympa the tic )
Suppo rt immune syste m
Co nsume e no ug h pro te in a nd fa t b e fo re b e d
Sa tisfy a ppe tite
I

mpro ve sle e p q ua lity

SLIDE 40

The Importance of Sleep

Our b o die s ne e d 8 ho urs o f sle e p
2-ho ur na p is b e ne fic ia l
Re juve na te me nta lly (RE

M 1)

Re juve na te physic a lly (RE

M 3)

Sle e p c yc le s 1-4 / hGH
Sle e p c yc le s 5-6 / T

e sto ste ro ne

Ab ility to a b so rb e xe rc ise

SLIDE 41

Top 10 Shopping Rules for Optimum Performance

1. E a t hig h pro te in & fa t sna c k prio r to sho pping 2. Only purc ha se wha t is o n yo ur sho pping list 3. Sho p 2-3 time s a we e k to e nsure fre sh fruits a nd ve g e ta b le s 4. Sho p so lo 5. Sho p the pe rime te r o f the sto re 6. Purc ha se mo re tha n yo u ne e d, e spe c ia lly fruits a nd ve g e ta b le s 7. Use a sho pping c a rt ve rsus a b a ske t 8. L a b e ls sho uld o nly c o nta in 1 ing re die nt 9. E a t o nly wha t yo u c a n pro no unc e

10. Upda te yo ur sho pping list

SLIDE 42

Reading Labels to Avoid GI Distress

Hidde n sug a rs (-OSE

)

Pre se rva tive s
Artific ia l c o lo rs
Pse udo fo o ds a nd fille rs

SLIDE 43

1. 2. 3.

E a t Go o d F

o d -

QQ Ge t Yo ur Sle e p - QQ Ba la nc e Vo lume & I nte nsity

*&^%

To Naturally Build Elite Level Performance

SLIDE 44

QUESTIONS & ANSWERS

EN ENDURANCE E S SPEED EED H HYDRATION P PER ERFORMANCE E STREN ENGT GTH RECOV COVERY

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