endurance sports nutrition -...
TRANSCRIPT
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ENDURANCE SPORTS NUTRITION
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3 days before (option): Maltodextrine carbo loading
Morning of…: Energy cake or Granola
1-2 hours before: low glycemic carb like oats (ex: CLIF BAR)
Energy Drinks: sipping slowly (can alternate with water)
Electrolytes: Salt replacement (ex: Zero)
Energy bars / Energy waffles: cut into pieces before race and eat slowly
Energy gums / fruit pulps / fruit jelly bars: dose slowly to reduce sugar highs and lows
Energy gels: to be taken only when necessary. Once start must continue every 20-45 minutes…
Recovery Drinks: taken within 1 hour after exercise
Recovery (protein) bars: after exercise
Recovery sticks: after exercise
BEFORE DURING AFTER
Water Water Water
Complex carbohydrates with low glycemic index
Simple carbohydrates with high glycemic index + complex carbs + proteins + electrolytes
Simple carbs + complex carbs + proteins
Cures (ex: Stimium Recuperation MC3) + Nutritional Complements (ex: Protein / Fe / Mg)
0.5 grams of carbs/kg body weight, 1 to 4 hours before
30-90 grams every hour1-2 grams per kg of body weight
up to 4 hours post-exercise
Daily Protein RequirementsNo exercise: 0.5-0.8 g/kg/dayEndurance: 1.2–1.4 g/kg/dayResistance: 1.6–1.7 g/kg/day
250-500 mL150-300 mL / 15-20 minutes
= 500-1000 mL/h 1000–2000 mL per kg lost
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Outline
PART 1: ENERGY and MACRONUTRIENTS◦ What is energy? What are macronutrients? What does each macronutrient do?
PART 2: OPTIMAL HEALTH and CONSEQUENCES◦ Why is proper hydration important? Why are macronutrients important?
PART 3: OPTIMAL HEALTH and EXERCISE◦ How much water, carbs proteins, vitamins and minerals should I take?
PART 4: PRODUCTS TIMELINE OVERVIEW◦ What are the different types? Which product for the correct timing?
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PART 1:ENERGY and
MACRONUTRIENTSWHAT IS ENERGY? WHAT ARE MACRONUTRIENTS? WHAT DOES EACH
MACRONUTRIENT DO?
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Energy◦ Everything you do (consciously or unconsciously) requires energy.◦ but… WHAT IS ENERGY?
◦ In biology energy is a reusable molecule called ATP (Adenosine Tri-Phosphate).
◦ ATP provides the energy necessary to drive all biological and chemical reactions in your body.
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Energy◦ From where do we get ATP?
◦ The famous Kreb’s cycle (aka Citric Acid cycle)
◦ What do we need to make ATP?
◦ FOOD and OXYGEN
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Macronutrients◦ Macronutrients or Macro-Nutrition
simply refers to the three basic nutritional categories:◦ Carbohydrates – quick source of energy
◦ Fats – Stored / long term source of energy
◦ Proteins – building block of muscles, connective tissue, etc..
◦ IMPORTANT TO NOTICE:◦ Proteins, fats and carbohydrates can all be used
to make energy.
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Carbohydrates◦Carbohydrates provide themain source of energy for metabolism in living organisms.
◦Carbohydrates are the primary energy source during exercise
◦Common carbohydrates are sugars and starches.
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Carbohydrates◦ “Carbs” can be divided into three types
based on their shape:◦ Monosaccharides
◦ Single ring sugars
◦ Ex: glucose, fructose...
◦ Disaccharides
◦ Double ring sugars
◦ Ex: sucrose, lactose…
◦ Polysaccharides
◦ Rings of chains of sugars (a.k.a complex carbohydrates).
◦ Ex: starch (pasta, bread, potatoes, maltodextrin…)
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CarbohydratesCarbs are also divided according to their Glycemic Index:
“a number associated with carbohydrates in a particular type of food that indicates the effect of these carbohydrates on a person's blood glucose (also called blood sugar) level. A value of 100 represents the standard, an equivalent amount of pure glucose.”
High Glycemic Index Food
Low Glycemic Index Food
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Lipids (fat)◦ Lipids are fats and oils.
◦ Used to store energy for long term use.
◦ The fatty acids are either saturated or non-saturated:
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Proteins◦ The basic building blocks for all living things and are important for both
structure and function.
◦ In fact, the protein is the key "building" nutrient for a variety of bodily tissues, many of which support muscle growth:◦ Enzymes – proteins that drive all the body’s chemical reactions.
◦ Skin
◦ Hair
◦ Nails
◦ Bones
◦ Connective tissue
◦ …
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Proteins◦ Protein makes up 15-20% of ones bodyweight and is thus, next to water, the
body's second most abundant substance.
◦ Proteins are actually long chains of smaller units called amino acids.
◦ One protein may contain hundreds, thousands, or millions of amino acids in a single chain.
◦ There are about only 20 different types of amino acids.
◦ Two categories: ◦ Essential amino acids (9) – must be obtained through diet
◦ Non-essential amino acids (11) – can be synthesized by the liver
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ProteinsEssential Amino Acids
Histidine
Isoleucine
Leucine
Valine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Non Essential Amino Acids
Alanine
Arginine
Asparagine
Aspartic Acid
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine
BCAA – the 3 A.A. most found in muscle tissue
We cannot make our own and need to eat to get them
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PART 2:OPTIMAL HEALTH and
CONSEQUENCESWHY IS PROPER HYDRATION IMPORTANT? WHY ARE
MACRONUTRIENTS IMPORTANT?
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Optimal Health and Exercise
THE MOST IMPORTANT TOOL YOU HAVE IS YOUR BODY
◦ Expensive bicycles, the latest shoes, the best training outfits…are all support materials for your body
◦ You need to maintain your body in optimal health and condition:◦ Consume adequate energy and nutrients
◦ Maintain appropriate body composition
◦ Promote optimal recovery from training
◦ Maintain hydration status
Proper nutrition and energy products (drinks, bars, gels, electrolytes etc..)
Water
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Water and Dehydration◦ About 50%-75% of the body is water
◦ Dehydration caused by exercise can lead to decreased performance
◦ Potentially dangerous◦ Light dehydration can also cause:
◦ dizziness, light-headedness, lack of energy, and muscle cramping.
◦ Severe dehydration can lead to:
◦ heat exhaustion, heat stroke, seizures, and even death.
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Responses during exercise with different amounts of water intake:
Body temperature
Heart rate
Rating of Perceived Exertion
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Carbohydrates and Hypoglycemia◦ Carbs are the main source of energy for
the body.
◦ When exercising we quickly deplete our store reserves of Carbs◦ We completely deplete our carb reserves in
about 3 hours
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Carbohydrates and Hypoglycemia◦ It takes about 60 minutes of exercise before
the body starts using Fats as a source of energy.
◦ The risk for endurance athletes is Hypoglycemia:Hypoglycemia, also called low blood glucose or low blood sugar, occurs when the level of glucose in your blood drops below normal
◦ What are the symptoms and risk:
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Protein deficiency◦ Carbohydrates and fat are the body's major fuels during exercise.
◦ However:◦ Resistance athletes breakdown a large quantity of protein.
◦ Endurance athletes also breakdown protein but at a smaller quantity.
◦ Meaning that additional protein must be taken to replace the lost protein:◦ To be sure that protein is not drawn away from muscle, where it is needed for growth and RECOVERY
◦ To be sure it is not taken from vital organs where serious damage can occur (long term catabolic state).
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Vitamins, Minerals,and Athletic Performance
B vitamins◦ Needed for energy metabolism
◦ Choose variety of whole grains, fruits, and vegetables
Calcium◦ Needed for normal muscle function and strong bones
◦ Low-fat dairy products
◦ Adequate intake may be a problem for females
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Vitamins, Minerals, and Athletic PerformanceIron◦ Needed for oxygen delivery and energy production
◦ Athletes have higher losses
◦ Lean red meats, vegetables, and enriched grains
Other trace minerals◦ Copper and zinc:
◦ involved in maintaining and regulating many physiological processes, especially those involved in normal carbohydrate, fat and protein metabolism and the ultimate formation of usable energy
◦ Avoid high-dose supplements
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PART 3:OPTIMAL HEALTH and
EXERCISEHOW MUCH WATER, CARBS, PROTEINS, VITAMINS AND MINERALS
SHOULD I TAKE?
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Optimal Health and Exercise
THE MOST IMPORTANT TOOL YOU HAVE IS YOUR BODY
◦ You need to maintain your body in optimal health and condition:◦ Consume adequate energy and nutrients
◦ Maintain appropriate body composition
◦ Promote optimal recovery from training
◦ Maintain hydration status
Proper nutrition and energy products (drinks, bars, gels, electrolytes etc..)
Water
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Optimal Health and Exercise◦Vary depending on effort:
◦ Ex: Running less than 10km (1hr) Vs. more than 10km (1hr)◦ Ex: Frequency of training
◦Vary depending on goals:◦ Ex: Weight loss Vs. Maintain weight Vs. Gain weight◦ Ex: Exercise for pleasure VS. performance
◦ Vary depending on individual experience◦ Ex: some people require lots of carbs Vs. some people require just water
◦ Vary depending on environmental conditions◦ Ex: very hot day Vs. normal/cool day
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Water and ExerciseExercise and fluid loss◦ Increased losses from sweat
◦ Increased with heat, humidity
◦ Risk for dehydration
Hydration◦ Adequate fluids before, during, after exercise
◦ Water vs. sports drinks depends on:◦ Duration
◦ Intensity
◦ Environmental factors
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Water and Exercise◦ Water Intake Before Exercise:
◦ Drink 250-500 mL
◦ Water Intake During Exercise:◦ 150-300 mL every 15-20 minutes = 500-1000 mL/hr
◦ Thirst may be an adequate indicator of fluid needs
◦ Sipping slowly
◦ Water Intake After Exercise:◦ 1000–2000 mL per kg lost during exercise
◦ Thirst and Urine color may be good indicators of fluid needs
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Carbohydrates and Exercise◦ Carbs Intake Before Exercise:
◦ (optional) Carbo loading for 3 days before; and/or
◦ 0,5 grams of carbs / kg body weight, 1 to 4 hours before
◦ Easily digestible and smaller amounts of carbs if within one hour from exercising
◦ Avoid high glycemic index carbohydrates if within one hour from exercising. Why?
◦ Carbs Intake During Exercise:◦ 30-90 grams every hour (e.g. 250 mL sport drinks generally contain 14-24 grams)
◦ High glycemic index. Why?
◦ Carbs Intake After Exercise:◦ 1-2 grams per kg of body weight up to 4 hours post-exercise (plus protein)
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Dietary Fat and Exercise◦ Fat is the major fuel source for endurance activities
◦ High-fat diet not needed
◦ Recommendations◦ Moderate fat intake: 20–35% of calories
◦ Limit saturated fat to less than 10% of energy
◦ Avoid trans fat as much as possible
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Protein and Exercise◦ Protein recommendations
◦ Adults: 0.8 grams per kg body weight per day
◦ Endurance athletes: 1.2–1.4 g/kg/day
◦ Resistance-trained athletes: 1.6–1.7 g/kg/day
◦ Protein intake after exercise◦ Replaces lost protein
◦ Also helps replenish glycogen
◦ Protein sources◦ Foods: lean meats, fish, low-fat dairy, and egg whites
◦ Energy Products: Protein bars, Recovery drinks, whey protein shakes, BCAA
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PART 4:PRODUCTS TIMELINE
OVERVIEWWHAT ARE THE DIFFERENT TYPES? WHICH PRODUCT FOR THE
CORRECT TIMING?
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3 days before (option): Maltodextrine carbo loading
Morning of…: Energy cake or Granola
1-2 hours before: low glycemic carb like oats (ex: CLIF BAR)
Energy Drinks: sipping slowly (can alternate with water)
Electrolytes: Salt replacement (ex: Zero)
Energy bars / Energy waffles: cut into pieces before race and eat slowly
Energy gums / fruit pulps / fruit jelly bars: dose slowly to reduce sugar highs and lows
Energy gels: to be taken only when necessary. Once start must continue every 20-45 minutes…
Recovery Drinks: taken within 1 hour after exercise
Recovery (protein) bars: after exercise
Recovery sticks: after exercise
BEFORE DURING AFTER
Water Water Water
Complex carbohydrates with low glycemic index
Simple carbohydrates with high glycemic index + complex carbs + proteins + electrolytes
Simple carbs + complex carbs + proteins
Cures (ex: Stimium Recuperation MC3) + Nutritional Complements (ex: Protein / Fe / Mg)
0.5 grams of carbs/kg body weight, 1 to 4 hours before
30-90 grams every hour1-2 grams per kg of body weight
up to 4 hours post-exercise
Daily Protein RequirementsNo exercise: 0.5-0.8 g/kg/dayEndurance: 1.2–1.4 g/kg/dayResistance: 1.6–1.7 g/kg/day
250-500 mL150-300 mL / 15-20 minutes
= 500-1000 mL/h 1000–2000 mL per kg lost