fueling training for peak performance: endurance athletes
FUELING TRAINING FOR PEAK PERFORMANCE: ENDURANCE ATHLETES NUTRITIONAL NEEDS
PROVEN STRATEGIES
NEW STRATEGIES
ENERGY NEEDS OF ACTIVE INDIVIDUALS AND ATHLETES ▪ General Fitness Training (e.g., 30 - 40 min/d; 3 d/wk) ▪ Exercise energy expenditure generally 200 – 400 kcals/workout ▪ Energy needs can be met on normal diet (e.g., 1,800 – 2,400 kcals/day or about 25 35 kcals/kg/day for a 50 – 80 kg individual) ▪ Moderate Training (e.g., 2-3 hrs/d; 5-6 d/wk) ▪ Exercise energy expenditure generally 600 – 1,200 kcals/hour ▪ Caloric needs may approach 50 – 80 kcals/kg/day (2,500 – 8,000 kcals/day for a 50 – 100 kg athlete) ▪ Elite Athletes (e.g., 3-6 hrs/d; 5-6 d/wk) ▪ Energy expenditure in Tour de France reported as high as 12,000 kcals/day (150 200 kcals/kg/d for a 60 – 80 kg athlete) – ▪ Caloric needs for large athletes (i.e., 100 – 150 kg) may range between 6,000 – 12,000 kcals/day depending on the volume/intensity of training ▪ Often difficult for athletes to eat enough food in order to meet caloric needs
WHAT THOSE CALORIES LOOK LIKE 1300 CALORIES
2500 CALORIES
>4000 CALORIES
NUTRITIONAL GUIDELINES GENERAL FITNESS AND ACTIVE POPULATIONS • Diet focused on goals (maintenance, weight gain, weight loss) • Carbohydrate (45%-55% of calories) ▪ 3 – 5 g/kg/d
• Protein (10-15% of calories) ▪ 0.8 – 1.0 g/kg/d (younger) ▪ 1.0 – 1.2 g/kg/d (older)
• Fat (25-35% of calories) 0.5 – 1.5 g/kg/d
• Make Good Food Choices
• Meal timing can optimize training response
NORMAL HEALTHY MEAL PLAN 18000 CALORIES
1200 CALORIES
1500 kcals 8 – 10 g/kg/d – heavy training > 2000 kcals • Protein (15-20% of calories) 1.0 – 1.5 g/kg/d moderate training 1.5 - 2.0 g/kg/d during heavy training • Fat (25-30% of calories) 0.5 – 1.5 g/kg/d
• Meal Timing Important • Use of energy supplements helpful
NUTRITION STRATEGIES ENDURANCE ATHLETES
▪Nutritional Goals ▪ Provide CHO & PRO ▪ Maintain Hydration Increase power and recovery from high intensity exercise ▪ Improve high intensity exercise performance ▪ Increase muscle mass
CARBOHYDRATES & EXERCISE
Intensity
Duration
Baseball Guidelines: Winter Spring Off Season
Baseball In Season
20% Protein Fat
60%
20%
Carbo
30% 55%
Preseason 25%
15%
Protein Fat
55%
Carbo
20%
Protein
Fat
Carbo
SAMPLE MEAL PLAN
MACRO NUTRIENT BREAKDOWN FOR ENDURANCE
THE ETHIOPIAN SUPER ATHLETE DIET
SAMPLE MARATHON EATING PLAN X2
CARBOHYDRATES BEFORE EXERCISE Pre-exercise 1-5 grams / kg of carbohydrate 1 to 4 hours before More easily digestible and smaller amounts if within one hour from exercising Avoid high glycemic index carbohydrates if within one hour from exercising. Why?
CARBOHYDRATES BEFORE EXERCISE
CARBOHYDRATES DURING EXERCISE High glycemic index. Why? 30 minutes before fatigue
30-60 grams every hour e.g. 8 oz sport drink contains 14-24 grams Power output (intensity level) with and without carbohydrates during exercise
GELS AND ENERGY BARS
NUTRITION STRATEGIES ISSN REVIEW PAPER 2010 ▪ • Nutritional Strategies ▪ •
Moderate to High CHO and PRO diet
▪ •
Water/GES
▪ •
Post-Exercise PRO/EAA
▪ • Ergogenic Aids ▪ •
Creatine
▪ •
β-HMB
▪ •
β-alanine
▪ •
Sodium Bicarbonate
THE ISSN HAS RECENTLY ADOPTED A POSITION STAND ON PROTEIN THAT HIGHLIGHTS THE FOLLOWING POINTS ▪ Exercising individuals need approximately 1.4 to 2.0 grams of protein per kilogram of bodyweight per day. ▪ Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals. ▪ An attempt should be made to obtain protein requirements from whole foods, but supplemental protein is a safe and convenient method of ingesting high quality dietary protein. ▪ The timing of protein intake in the time period encompassing the exercise session has several benefits including improved recovery and greater gains in fat free mass. ▪ Protein residues such as branched chain amino acids have been shown to be beneficial for the exercising individual, including increasing the rates of protein synthesis, decreasing the rate of protein degradation, and possibly aiding in recovery from exercise. ▪ Exercising individuals need more dietary protein than their sedentary counterparts
PROTEIN AMINO ACIDS
Nonessential
Essential
Alanine
Histidine
Arginine
Isoleucine
Asparagine
Leucine
Aspartate
Lysine
Cysteine
Methionine
Glutamate
Phenylalanine
Glutamine
Threonine
Glycine
Tyrptophan
Proline
Valine
Serine Tyrosine
PROTEIN
NITROGEN BALANCE Positive Nitrogen Balance
Negative Nitrogen Balance
NOT ALL PROTEIN IS THE SAME ▪ ISSN review report states that: ▪ Proteins differ based on the source obtained, the AA profile of the Protein, and the method of isolating the protein ▪ These differences influence availability of the AA and the peptides that have reported biologic activity: lactalbumin, lactoglobulin, glyomacropeptide, immunoglobulins, lactoperoxidases, lactoferrin ▪ Rate of digestion and absorption ▪ Different types of casein and whey are digested at different rates in some research studies ▪ So make sure the protein is High Quality protein ▪ Skinless chicken, fish, egg white, skim milk
NUTRITIONAL GUIDELINES: STRATEGIC EATING AND REFUELING Pre-exercise meals (4-6 h) Pre-exercise snack (30-60 min) 40-50 g CHO, 10 g PRO
Sports drinks during exercise (> 60 min) 6%-8% glucose-electrolyte solution Sports gels/bars at half-time
Post-exercise snack (within 30 min) 1 g/kg CHO, 0.5 g/kg PRO
Post-exercise meal (within 2 hrs) Carbohydrate loading (2-3 days prior to competition) Taper training by 30%-50% Ingest 200-300 extra grams of CHO
GLYCOGEN DEPLETION
glycogen depletion can occur over time if the diet is low in carbohydrates
NUTRITIONAL GUIDELINES: VITAMINS AND MINERALS ▪ No clear ergogenic value of vitamin supplementation for athletes who consume a normal, nutrient dense diet. ▪ Some vitamins may help athletes tolerate training to a greater degree by reducing oxidative damage (Vitamin E, C) and/or help to maintain a healthy immune system during heavy training (Vitamin C). ▪ Some athletes susceptible to mineral deficiencies in response to training and/or prolonged exercise. (sweat rate) ▪ Supplementation of minerals in deficient athletes has generally been found to improve exercise capacity. (Ca, Fe, B vitamins) ▪ Some potential benefits reported from iron, sodium phosphate, sodium chloride, and zinc supplementation
▪ Use of a low-dose daily multivitamin and/or a vitamin enriched post-workout carbohydrate/protein supplement is advisable
MINERALS Major (Macro) minerals Calcium Sodium Potassium Chloride Phosphorus Magnesium Sulfur
Trace (Micro) minerals Iron Iodine Fluoride Zinc Selenium Copper Cobalt Chromium Manganese Molybdenum Arsenic Nickel Vanadium
VITAMINS Fat soluble Water soluble
WATER ▪ Most important nutritional ergogenic aid ▪ Performance can be impaired when ≥ 2% of body weight is lost through sweat. ▪ Fluid loss of > 4% of body weight during exercise may lead to heat illness, heat exhaustion, heat stroke, and death. Think of EAH ▪ Athletes should ingest 0.5 to 2 L/h (e.g., 6-8 oz of cold water or a GES every 5 to 15-min) to maintain hydration
Addition of 1 g/L of salt can help maintain hydration in hot & humid environments
SPORTS DRINKS Name
Energy (kcal)
CHO (g)
CHO (%)
Na (mg)
K (mg)
Other
Accelerade
80
21
6.2
190
All Sport
70
20
8.3
55
50 vitamins
47.5
10
8
50
55 Vitamins A, C and chromium
Extran Thristquencher
45
11
5
61
Hydrade
55
10
4
91
Gatorade Endurance
50
14
6
198
93 Chloride, calcium, magnesium
Gatorade
50
14
6
110
30 Cl, P
GU20
50
13
240
40 (Complex carbohydrates)
Powerade
70
17
Powerbar Endurance
70
17
Propel
10
3
65 5 g protein, Mg, vitamins C & E Ca, Cl, P, vitamins C, and five B
Cytomax
7
49.5 n/a 77 Glycerol, vitamin C
55
35 B vitamins
160
10 Mg and Cl Vitamin C, E, niacin, B6, B12,
0.4
35
40 pantothenic acid
WHICH ATHLETES ARE AT RISK FOR HYPONATREMIA • Athletes that drink too much before and during prolonged exercise in warm humid climates • Small, slow athletes who sweat a lot, excrete salty sweat and tend to drink more before and during sport events • A smaller body means it takes less fluid to dilute the ECF • Slow runners and longer events have more time and opportunities to drink
• Large sweat losses speed Na loss
• Athletes who drink too much prior to event
SOME CAUSES OF EAH • SAIDH syndrome • Sequestering of water in the gutresulting in post race dilution when water is absorbed. • NSAID over use-affects kidney function and decrease urine production. • High Na losses in sweat • Excessive drinking
TOO MUCH OF GOOD THING • Likely combination of excessive drinking and salt losses reduces plasma sodium concentration • Weight changes during longer events, races • Urine production decreases, sodium loss via sweat increases….setting state for EAH if too much fluid is ingested
DRINKING DO’S TO PREVENT EAH ▪ Start exercise hydrated ▪ Weigh yourself before and after workout
▪ Drink during exercise based on sweat rate ▪ Ingest sodium during exercise ▪ Follow personal drinking plan ▪ Drink with meals
DRINKING DON’TS TO PREVENT EAH ▪ Don’t rely on just water ▪ Don’t overdrink
▪ Don’t gain weight with exercise ▪ Don’t restrict salt
▪ Don’t use dehydration to lose weight ▪ Don’t delay drinking during exercise
NATURAL SODIUM
FOOD WATER
ON THE SLEEP OF OLDER ADULTS WITH INSOMNIA: A PILOT STUDY, J OF MEDICINAL FOOD 2010 ▪ Tart Cherry Juice ▪ tart cherries are a natural source of melatonin, a hormone that helps regulate the sleep ▪ Antioxidants reduce inflammation
▪ The results of this pilot study suggest that CherryPharm, a tart cherry juice blend, has modest beneficial effects on sleep in older adults with insomnia with effect sizes equal to or exceeding those observed in studies of valerian and in some, but not all, studies of melatonin, the two most studied natural products for insomnia. These effects, however, were considerably less than those for evidence-based treatments of insomnia: hypnotic agents and cognitive-behavioral therapies for insomnia. ▪
EXERCISE & SPORTS NUTRITION REVIEW Apparently Effective Muscle Building Supplements Weight gain powders • Creatine • Protein/ EAA • HMB
Performance Enhancement Water and sports drinks • Carbohydrate • Creatine • Sodium phosphate • Sodium bicarbonate • Caffeine • β-alanine • Nitrates (e.g., Beet Root Juice)
CREATINE APPARENTLY EFFECTIVE ▪ • Creatine is a naturally occurring nonessential amino acid discovered in 1832. ▪ • Creatine supplementation studies began in early 1900s with interest rekindled by Ingwall and Hultman in 1970s. ▪ • Athletes reported to be using creatine as an ergogenic aid since 1960's. ▪ • Potential therapeutic role investigated since 1970's. ▪ • Emphasis on ergogenic value in athletes since early 1990s as synthetic creatine became available. ▪ • Current research on potential medical uses ▪ In endurance athletes effective in oxidation metabolism enhancement
USE IN ATHLETICS
PROVEN STRATEGIES
NEW STRATEGIES
ENERGY NEEDS OF ACTIVE INDIVIDUALS AND ATHLETES ▪ General Fitness Training (e.g., 30 - 40 min/d; 3 d/wk) ▪ Exercise energy expenditure generally 200 – 400 kcals/workout ▪ Energy needs can be met on normal diet (e.g., 1,800 – 2,400 kcals/day or about 25 35 kcals/kg/day for a 50 – 80 kg individual) ▪ Moderate Training (e.g., 2-3 hrs/d; 5-6 d/wk) ▪ Exercise energy expenditure generally 600 – 1,200 kcals/hour ▪ Caloric needs may approach 50 – 80 kcals/kg/day (2,500 – 8,000 kcals/day for a 50 – 100 kg athlete) ▪ Elite Athletes (e.g., 3-6 hrs/d; 5-6 d/wk) ▪ Energy expenditure in Tour de France reported as high as 12,000 kcals/day (150 200 kcals/kg/d for a 60 – 80 kg athlete) – ▪ Caloric needs for large athletes (i.e., 100 – 150 kg) may range between 6,000 – 12,000 kcals/day depending on the volume/intensity of training ▪ Often difficult for athletes to eat enough food in order to meet caloric needs
WHAT THOSE CALORIES LOOK LIKE 1300 CALORIES
2500 CALORIES
>4000 CALORIES
NUTRITIONAL GUIDELINES GENERAL FITNESS AND ACTIVE POPULATIONS • Diet focused on goals (maintenance, weight gain, weight loss) • Carbohydrate (45%-55% of calories) ▪ 3 – 5 g/kg/d
• Protein (10-15% of calories) ▪ 0.8 – 1.0 g/kg/d (younger) ▪ 1.0 – 1.2 g/kg/d (older)
• Fat (25-35% of calories) 0.5 – 1.5 g/kg/d
• Make Good Food Choices
• Meal timing can optimize training response
NORMAL HEALTHY MEAL PLAN 18000 CALORIES
1200 CALORIES
1500 kcals 8 – 10 g/kg/d – heavy training > 2000 kcals • Protein (15-20% of calories) 1.0 – 1.5 g/kg/d moderate training 1.5 - 2.0 g/kg/d during heavy training • Fat (25-30% of calories) 0.5 – 1.5 g/kg/d
• Meal Timing Important • Use of energy supplements helpful
NUTRITION STRATEGIES ENDURANCE ATHLETES
▪Nutritional Goals ▪ Provide CHO & PRO ▪ Maintain Hydration Increase power and recovery from high intensity exercise ▪ Improve high intensity exercise performance ▪ Increase muscle mass
CARBOHYDRATES & EXERCISE
Intensity
Duration
Baseball Guidelines: Winter Spring Off Season
Baseball In Season
20% Protein Fat
60%
20%
Carbo
30% 55%
Preseason 25%
15%
Protein Fat
55%
Carbo
20%
Protein
Fat
Carbo
SAMPLE MEAL PLAN
MACRO NUTRIENT BREAKDOWN FOR ENDURANCE
THE ETHIOPIAN SUPER ATHLETE DIET
SAMPLE MARATHON EATING PLAN X2
CARBOHYDRATES BEFORE EXERCISE Pre-exercise 1-5 grams / kg of carbohydrate 1 to 4 hours before More easily digestible and smaller amounts if within one hour from exercising Avoid high glycemic index carbohydrates if within one hour from exercising. Why?
CARBOHYDRATES BEFORE EXERCISE
CARBOHYDRATES DURING EXERCISE High glycemic index. Why? 30 minutes before fatigue
30-60 grams every hour e.g. 8 oz sport drink contains 14-24 grams Power output (intensity level) with and without carbohydrates during exercise
GELS AND ENERGY BARS
NUTRITION STRATEGIES ISSN REVIEW PAPER 2010 ▪ • Nutritional Strategies ▪ •
Moderate to High CHO and PRO diet
▪ •
Water/GES
▪ •
Post-Exercise PRO/EAA
▪ • Ergogenic Aids ▪ •
Creatine
▪ •
β-HMB
▪ •
β-alanine
▪ •
Sodium Bicarbonate
THE ISSN HAS RECENTLY ADOPTED A POSITION STAND ON PROTEIN THAT HIGHLIGHTS THE FOLLOWING POINTS ▪ Exercising individuals need approximately 1.4 to 2.0 grams of protein per kilogram of bodyweight per day. ▪ Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals. ▪ An attempt should be made to obtain protein requirements from whole foods, but supplemental protein is a safe and convenient method of ingesting high quality dietary protein. ▪ The timing of protein intake in the time period encompassing the exercise session has several benefits including improved recovery and greater gains in fat free mass. ▪ Protein residues such as branched chain amino acids have been shown to be beneficial for the exercising individual, including increasing the rates of protein synthesis, decreasing the rate of protein degradation, and possibly aiding in recovery from exercise. ▪ Exercising individuals need more dietary protein than their sedentary counterparts
PROTEIN AMINO ACIDS
Nonessential
Essential
Alanine
Histidine
Arginine
Isoleucine
Asparagine
Leucine
Aspartate
Lysine
Cysteine
Methionine
Glutamate
Phenylalanine
Glutamine
Threonine
Glycine
Tyrptophan
Proline
Valine
Serine Tyrosine
PROTEIN
NITROGEN BALANCE Positive Nitrogen Balance
Negative Nitrogen Balance
NOT ALL PROTEIN IS THE SAME ▪ ISSN review report states that: ▪ Proteins differ based on the source obtained, the AA profile of the Protein, and the method of isolating the protein ▪ These differences influence availability of the AA and the peptides that have reported biologic activity: lactalbumin, lactoglobulin, glyomacropeptide, immunoglobulins, lactoperoxidases, lactoferrin ▪ Rate of digestion and absorption ▪ Different types of casein and whey are digested at different rates in some research studies ▪ So make sure the protein is High Quality protein ▪ Skinless chicken, fish, egg white, skim milk
NUTRITIONAL GUIDELINES: STRATEGIC EATING AND REFUELING Pre-exercise meals (4-6 h) Pre-exercise snack (30-60 min) 40-50 g CHO, 10 g PRO
Sports drinks during exercise (> 60 min) 6%-8% glucose-electrolyte solution Sports gels/bars at half-time
Post-exercise snack (within 30 min) 1 g/kg CHO, 0.5 g/kg PRO
Post-exercise meal (within 2 hrs) Carbohydrate loading (2-3 days prior to competition) Taper training by 30%-50% Ingest 200-300 extra grams of CHO
GLYCOGEN DEPLETION
glycogen depletion can occur over time if the diet is low in carbohydrates
NUTRITIONAL GUIDELINES: VITAMINS AND MINERALS ▪ No clear ergogenic value of vitamin supplementation for athletes who consume a normal, nutrient dense diet. ▪ Some vitamins may help athletes tolerate training to a greater degree by reducing oxidative damage (Vitamin E, C) and/or help to maintain a healthy immune system during heavy training (Vitamin C). ▪ Some athletes susceptible to mineral deficiencies in response to training and/or prolonged exercise. (sweat rate) ▪ Supplementation of minerals in deficient athletes has generally been found to improve exercise capacity. (Ca, Fe, B vitamins) ▪ Some potential benefits reported from iron, sodium phosphate, sodium chloride, and zinc supplementation
▪ Use of a low-dose daily multivitamin and/or a vitamin enriched post-workout carbohydrate/protein supplement is advisable
MINERALS Major (Macro) minerals Calcium Sodium Potassium Chloride Phosphorus Magnesium Sulfur
Trace (Micro) minerals Iron Iodine Fluoride Zinc Selenium Copper Cobalt Chromium Manganese Molybdenum Arsenic Nickel Vanadium
VITAMINS Fat soluble Water soluble
WATER ▪ Most important nutritional ergogenic aid ▪ Performance can be impaired when ≥ 2% of body weight is lost through sweat. ▪ Fluid loss of > 4% of body weight during exercise may lead to heat illness, heat exhaustion, heat stroke, and death. Think of EAH ▪ Athletes should ingest 0.5 to 2 L/h (e.g., 6-8 oz of cold water or a GES every 5 to 15-min) to maintain hydration
Addition of 1 g/L of salt can help maintain hydration in hot & humid environments
SPORTS DRINKS Name
Energy (kcal)
CHO (g)
CHO (%)
Na (mg)
K (mg)
Other
Accelerade
80
21
6.2
190
All Sport
70
20
8.3
55
50 vitamins
47.5
10
8
50
55 Vitamins A, C and chromium
Extran Thristquencher
45
11
5
61
Hydrade
55
10
4
91
Gatorade Endurance
50
14
6
198
93 Chloride, calcium, magnesium
Gatorade
50
14
6
110
30 Cl, P
GU20
50
13
240
40 (Complex carbohydrates)
Powerade
70
17
Powerbar Endurance
70
17
Propel
10
3
65 5 g protein, Mg, vitamins C & E Ca, Cl, P, vitamins C, and five B
Cytomax
7
49.5 n/a 77 Glycerol, vitamin C
55
35 B vitamins
160
10 Mg and Cl Vitamin C, E, niacin, B6, B12,
0.4
35
40 pantothenic acid
WHICH ATHLETES ARE AT RISK FOR HYPONATREMIA • Athletes that drink too much before and during prolonged exercise in warm humid climates • Small, slow athletes who sweat a lot, excrete salty sweat and tend to drink more before and during sport events • A smaller body means it takes less fluid to dilute the ECF • Slow runners and longer events have more time and opportunities to drink
• Large sweat losses speed Na loss
• Athletes who drink too much prior to event
SOME CAUSES OF EAH • SAIDH syndrome • Sequestering of water in the gutresulting in post race dilution when water is absorbed. • NSAID over use-affects kidney function and decrease urine production. • High Na losses in sweat • Excessive drinking
TOO MUCH OF GOOD THING • Likely combination of excessive drinking and salt losses reduces plasma sodium concentration • Weight changes during longer events, races • Urine production decreases, sodium loss via sweat increases….setting state for EAH if too much fluid is ingested
DRINKING DO’S TO PREVENT EAH ▪ Start exercise hydrated ▪ Weigh yourself before and after workout
▪ Drink during exercise based on sweat rate ▪ Ingest sodium during exercise ▪ Follow personal drinking plan ▪ Drink with meals
DRINKING DON’TS TO PREVENT EAH ▪ Don’t rely on just water ▪ Don’t overdrink
▪ Don’t gain weight with exercise ▪ Don’t restrict salt
▪ Don’t use dehydration to lose weight ▪ Don’t delay drinking during exercise
NATURAL SODIUM
FOOD WATER
ON THE SLEEP OF OLDER ADULTS WITH INSOMNIA: A PILOT STUDY, J OF MEDICINAL FOOD 2010 ▪ Tart Cherry Juice ▪ tart cherries are a natural source of melatonin, a hormone that helps regulate the sleep ▪ Antioxidants reduce inflammation
▪ The results of this pilot study suggest that CherryPharm, a tart cherry juice blend, has modest beneficial effects on sleep in older adults with insomnia with effect sizes equal to or exceeding those observed in studies of valerian and in some, but not all, studies of melatonin, the two most studied natural products for insomnia. These effects, however, were considerably less than those for evidence-based treatments of insomnia: hypnotic agents and cognitive-behavioral therapies for insomnia. ▪
EXERCISE & SPORTS NUTRITION REVIEW Apparently Effective Muscle Building Supplements Weight gain powders • Creatine • Protein/ EAA • HMB
Performance Enhancement Water and sports drinks • Carbohydrate • Creatine • Sodium phosphate • Sodium bicarbonate • Caffeine • β-alanine • Nitrates (e.g., Beet Root Juice)
CREATINE APPARENTLY EFFECTIVE ▪ • Creatine is a naturally occurring nonessential amino acid discovered in 1832. ▪ • Creatine supplementation studies began in early 1900s with interest rekindled by Ingwall and Hultman in 1970s. ▪ • Athletes reported to be using creatine as an ergogenic aid since 1960's. ▪ • Potential therapeutic role investigated since 1970's. ▪ • Emphasis on ergogenic value in athletes since early 1990s as synthetic creatine became available. ▪ • Current research on potential medical uses ▪ In endurance athletes effective in oxidation metabolism enhancement
USE IN ATHLETICS
