Hector L Torres USAS Coach USATF Coach MS Sports and Science - - PowerPoint PPT Presentation

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Hector L Torres USAS Coach USATF Coach MS Sports and Science - - PowerPoint PPT Presentation

Dec 11, 2023 220 likes •603 views

USAT Coach Lv 2 USAC Coach Lv 2 Hector L Torres USAS Coach USATF Coach MS Sports and Science Monday, March 31, 14 Goals Understand the basic components of nutrition Understand the requirements of an athletes nutrition during the

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Hector L Torres

USAT Coach Lv 2 USAC Coach Lv 2 USAS Coach USATF Coach MS Sports and Science

Monday, March 31, 14

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Goals

  • Understand the basic components of nutrition
  • Understand the requirements of an athletes’ nutrition during the race
  • Understand the process and caloric intake
  • Understand Carbo-loading

Monday, March 31, 14

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Sounds Familiar

  • Entry Fee = $200
  • Training Plan = $300 / month
  • New Bike = $2,500
  • Race Wheels = $1,500
  • Travel Expenses = $2,000
  • Having the race of your life = Priceless

Monday, March 31, 14

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Body Composition

  • RMR - Estimate from The Mifflin - St. Jeor equation is the most accurate for

the general equation.

  • Convert your weight from pounds to kilograms
  • Weight: 181 / (2.2) = 82.27
  • Height: 72 x (2.54) = 182.88
  • Men: RMR =
  • [9.99 x (82.7) wt] + [6.25 x (182) ht] - [4.92 x (35) age] + 5
  • Women RMR =
  • [9.99 x wt ] + [6.25 x ht] - [4.92 x age] -161

Monday, March 31, 14

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Metabolic Efficiency (ME)

  • The efficiency at which the body can utilize its internal stores of carbohydrate

and fat at rest and during exercise.

  • Health ad performance goal: improve the body’s ability to oxidize fat, thereby

preserving carbohydrate

  • Storage of carbohydrates:
  • Up to 2,000 for the average male, female or much more less
  • Storage of fat
  • Up to 80,000 calories

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Training and Nutrition Cycle Changes

20 January March May July September November

Training Calories

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Carbohydrates & Protein

  • Fruits & Non-Starchy Vegetables
  • The density of vitamin and mineral micronutrients in these far exceeds that
  • f the starches and simple sugars.
  • Protein
  • Keep intake of lean protein high by including such food in every meal

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Metabolic Inefficiency

  • Poor utilization of fat stores
  • Increased reliance on carbohydrate

limited stores

  • Increased need for supplemental

carbohydrates

  • Higher risk of GI distress

22.5 45 67.5 90

48 46 45 43 40 30 18 52 54 55 57 61 70 83

CHO Fat

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Metabolic Efficiency

  • Aerobic Training
  • Mitochondrial capacity enzymes
  • Nutrition Periodization
  • Plates

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Training Cycles

Preparatory (Base) Physical Goals Endurance Strength Flexibility Technique ??? Competition (Build / Race) Physical Goals Speed Economy Skills Power ??? Transition (Off-season) Physical Goals Recovery Rehab Fun ???

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Carbohydrate: Protein Ratio

Recommended Rations for T Recommended Rations for Training Nutrition Training Day Description Carbohydrate: Protein Ratio

Recovery or Rest 1:1 Low volume (aerobic, <90-120 min) lor low intensity 1:1 or 2:1 High volume (. 120 minutes ) or high intensity (i.e., intervals, tempo) 1:1 up to 3:1 Very heavy training day or 2 or more sessions per day 1:1 up to 4:1

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Recovery Day Example

The Athlete’s Food Guide to Metabolic Efficiency from Fuel4mance, LLC

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Aerobic Training Day Example

The Athlete’s Food Guide to Metabolic Efficiency from Fuel4mance, LLC

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High Volume Training Day Example

The Athlete’s Food Guide to Metabolic Efficiency from Fuel4mance, LLC

Monday, March 31, 14

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Before the Race

  • Carbo Loading
  • Myths: “Night before race day, eat a pasta dinner. “
  • False, it takes 48 - 72 hours for food to leave our bodies after we place it in
  • ur mouth.
  • Truth, you will gain weight during this loading phase. 2 - 3 lbs

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Metabolic Exchange Testing

  • Do I need to get tested?
  • Not really?
  • Methods
  • Incremental
  • Continuous

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Protocol Information

  • No calories 8 - 12 hours (variable)
  • Bike with power measuring capabilities
  • Treadmill (1-2%)
  • Submaximal exercise bout, 35 - 60 minutes
  • Warm up of 10 - 20 minutes on the cart

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Adaptation Time

  • Metabolic efficiency can be developed in as little as 2 weeks
  • metabolic efficiency can be lost in as little as 2 weeks
  • Learning curve for different athletes based on daily nutrition

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Appliction of Metabolic Efficiency

Inappropriate CHO load and lack of periodized nutrition and lack of aerobic training

Poor utilization of body fat sotres for energy

More reliance on supplemental CHO; possible weight/fat gain

Inability to properly feed during training / racing Increased incidence of GI distress Lower power/velocity

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Carbohydrate: Protein Ratio

Recommended Rations for T Recommended Rations for Training Nutrition Training Day Description Carbohydrate: Protein Ratio

Recovery or Rest 1:1 Low volume (aerobic, <90-120 min) lor low intensity 1:1 or 2:1 High volume (. 120 minutes ) or high intensity (i.e., intervals, tempo) 1:1 up to 3:1 Very heavy training day or 2 or more sessions per day 1:1 up to 4:1

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Carbo Loading

  • Weight: _____________ / 2.2 = _____________

(A)

  • Consume at least 5 gram of carbohydrate per

kilogram of body weight per day for the 4 - 7 days before the race

  • (A) X 5 = _______
  • Consume 10 grams of carbohydrate per

kilogram of body weight per day for the 1 - 3 days before the race.

  • (A) x 10 = ________
  • Large carbohydrate meal two nights before

the race and go light the night before the race.

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During the Race or Training

  • Sport
  • Swim, Bike or Run
  • Distance
  • Olympic, Full or Half
  • Pace

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Hydration

  • Assessing Hydration Status
  • Urine Color
  • Percent body weight change
  • Scale

Hydration Status % Body Weight Change Well hydrated + 1 to -1 Minimal dehydrated

  • 1 to -3

Significant Dehydrated

  • 4 to -5

Serious Dehydrated More than 5

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Pre Race Hydration Tips

  • Goal: begin hydrate and with normal electrolyte levels
  • Water follows sodium. Osmotic drive to drink is maintained and urine

production is suppressed.

  • Pre-race urination, hyperhydratoin and hyponatremia
  • Effective acclimatization requires at least 14 days for an athlete to

become 95% acclimatized to hot/humid conditions

  • It is possible to lose upwards of 1-3% of your body weight during

sleep

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During Race Fluid Tips

  • Fluid replacement depends on sweat rate, duration and opportunities to drink
  • It si difficult to recommend specific fluid and electrolyte intakes because of

different metabolic requirements, duration, clothing, equipment, wether, acclimatization

  • Athletes can monitor body weight changes in training

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Post Race Fluid Tips

  • Goal: promote optimal rehydration
  • Replace 150% of fluid losses
  • One pound of fluid = 16 ounces thus drinking 24 ounces of fluid per pound
  • f body weight lost will begin rehydration process
  • Sodium is absolutely necessary
  • Rehydrate immediately post-race

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Composition of Sweat

25 50

Na Cl K Ca Mg Others

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Sodium Facts

  • Healthy or clean eating can = higher incidence of cramping. Sodium

loading is effective in this case

  • Sports drinks cannot match most athletes sweat sodium losses.

Supplemental sodium is needed and sometimes necessary.

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Hyponatremia

  • Sings
  • Rapid weight gain (post exercise)
  • bloated stomach
  • swollen hands and feet
  • Nausea and vomiting
  • throbbing headache
  • dizziness
  • confusion and disorientation

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Causes of Hyponatremia

  • Increased Total Body water
  • excessive drinking and Inappropriate IV therapy
  • Inadequate sodium intake
  • Low sodium diet and inadequate sodium intake during exercise
  • Reduced Urine Output
  • Exercise and Heat exposure
  • Large Sodium Loss
  • High sweat rate, High sweat (sodium), Poor heat acclimatization
  • A combination of salty sweat loss and hyotonic fluid replacement may

lead to hyponatremia

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Muscle cramping

  • Muscle cramps are involuntary muscle spasms resulting form one or more
  • f the following
  • Dehydration
  • Sodium loss
  • Fatigue (training program)

Forceful, repetitive contractions of muscles used in sports might trigger cramps (finish line sprint)

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Hydration

  • Neuromuscular
  • Plasma Level

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What is out there!

  • Sports Drinks
  • Recovery Drinks
  • Sports Bars
  • Gels
  • Chewable Gels

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Calories on the Bike

  • One: Determine your goal cycling speed
  • Speed: _________
  • Two: Multiply cycling speed coefficient (see table 1)

by your total body weight;

  • Speed: ______ x Weight: _______ = _____
  • Three: Multiply Step #2 by 60 minutes to determine

hourly calorie expenditure

  • Step #2 ______ x 60 = ________
  • Four: Add 22 calories to Step #3 for every 100 feet

climbed during cycling event.

  • Map: 300 ft. / 100 = 3
  • 3 x 22= 66
  • Step # 3 + Incline Calories = ______

Table 1. Calculating during Cycle Workou lating Calorie Expenditure

  • rkouts

Average Speed (mph) Coefficient (cal./ lb./min.)*

15 0.0561 16 0.0615 17 0.0675 18 0.0740 19 0.0811 20 0.0891 21 0.0975 23 0.1173 25 0.1411

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Calories on the Bike Cont’d

  • Five: Multiply Step #4 by 0.3 to determine minimum hourly calorie replacement demands;

finally step

  • Step #4 _______ x .10 = _______
  • Six: Multiply Step #4 by 0.5 to determine maximum hourly calorie replacement demands.

(Brown, 2007)

  • Step #4 _______ x .30 = _______
  • Ranges: _________ - _________

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Calories on the Run

  • One: Determine running calorie expenditure per mile by

0.63 x body weight (pounds);

  • .63 x ________ = ________
  • Two: Determine goal race pace or how many miles/hour

will you cover, example: An 8-minute miler will cover 7.5 miles/hour;

  • Pace: ________
  • Three: Calculate hourly expenditure based on goal race

pace, example: An 8-minute miler would multiply 7.5 by the figure from step one; finally step

  • Step 1 _______ x Step 2 _______ = ________
  • Four: Determine hourly calorie replacement needs: *.20 x

C (Research shows runners can physically absorb about 30% of what they expend.) (Gibala, 2008)

  • Step 3 _____ X .20 = _____

MPH Pace 5 12:00 5.5 10:43 6 10:00 6.5 9:14 7 8:34 7.5 8:00 8 7:30 8.5 7:04 9 6:40 9.5 6:19 10 6:00

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Questions

?

Monday, March 31, 14