Dietary Strategies Dietary Strategies To Improve Triathlon To Improve Triathlon Training and Performance Training and Performance Bobbi Barbarich RD MSc Candidate Bobbi Barbarich RD MSc Candidate Professional Nutrition Services Professional Nutrition Services 451-5843/[email protected]451-5843/[email protected]
46
Embed
Dietary Strategies To Improve Triathlon Training and Performance Bobbi Barbarich RD MSc Candidate Professional Nutrition Services 451-5843/[email protected].
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Dietary StrategiesDietary StrategiesTo Improve Triathlon Training and To Improve Triathlon Training and
Muscle & Liver Glycogen Depletion Availability of Carbohydrates During Exercise Dehydration Gastrointestinal Problems
NUTRITIONAL GOALSNUTRITIONAL GOALS
Meet Nutritional Needs For Long-Term Health
Vitamins Minerals Special Nutrients Fibre Types of Fat
NUTRITIONAL GOALSNUTRITIONAL GOALS
Provide Appropriate Nutrition thatSupports Consistent, Intensive Training.
Fluid & Electrolyte Replacement Carbohydrate Replacement Adequate Protein Adequate Energy Appropriate Fueling During Exercise Timing of Intakes for Recovery Between Sessions
NUTRITIONAL GOALSNUTRITIONAL GOALS
Develop Race-Day Nutritional Strategies
Know your targets……more is not necessarily better. Experimentation & practice during training. Have a plan but be flexible. Have alternatives and expect problems.
FUEL USE DURING EXERCISEFUEL USE DURING EXERCISE
Intensity of Exercise
Duration of Exercise
Diet
Training State
Environmental Temperature
Effect of Diet on Muscle Glycogen
CARBOHYDRATE: THE MASTER CARBOHYDRATE: THE MASTER FUELFUEL
The Grains and Fruits & Vegetables Food
Groups
Simple & Complex
Glycemic Index
Fibre: Insoluble & Soluble
PROTEIN BALANCEPROTEIN BALANCE
Meats and Alternatives Food Group
Dairy Products
Essential and Non-essential Amino Acids
PROTEIN TURNOVERPROTEIN TURNOVER
Amino Acid
Pool
Dietary Proteins
High Priority Body Proteins
Muscle Tissue
Oxidation(Energy)
Sweat,Urine, Feces
Endurance-Endurance-Training Training Protein Protein Needs Can Easily Be MetNeeds Can Easily Be Met
80 Kg x 1.4 grams/Kg = 112 grams protein
Grams of Protein2 cups oatmeal 12 2 cups milk 16 1 boiled egg 7 2 slices toast with peanut butter 11 1 cheeseburger 35 2 granola bars 4 1 chicken breast 47 3 cups pasta with tomato sauce 14 1 cup vegetables 2 3 medium fruits 6 TOTAL 154 grams
PROTEINPROTEIN
Eat protein throughout the day.
Protein supplements can be a convenient source of high quality protein but not necessary when an adequate diet is consumed.
Most protein supplements contain a mix of egg or milk proteins: casein, whey.
Whey and soy are the highest quality proteins currently available in supplements.
HIGH PROTEIN DIETSHIGH PROTEIN DIETS
Are fad diets and expensive to consume.
Inhibit the athlete’s ability to consume adequate carbohydrates.
Are not ergogenic.
Are dehydrating.
Result in losses of calcium in the urine.
Are unhealthy.
Athlete’s Diet Versus 40Athlete’s Diet Versus 40--3030--30 Diet30 Diet
60 - 65% Carbohydrates
15 – 20% Protein
20 - 25% Fat
40% Carbohydrates
30% Protein
30% Fat
carbohydrates
protein
fat
protein
fat
carbohydrates
FAT IS ENERGY DENSEFAT IS ENERGY DENSE
9 Calories per gram
Added and Hidden Fats
Saturated, Trans and Unsaturated
Essential Fats: 1% of Total Energy
Reduce Fat For Reduce Fat For A A High Carbohydrate DietHigh Carbohydrate Diet
375 Calories, 41% Fat, 54% Carbohydrates
355 Calories,13% Fat, 80% Carbohydrates
PRE-EXERCISE EATINGPRE-EXERCISE EATING
GOALS
Ensure adequate hydration
Top up carbohydrate stores
Prevent hunger during the event
Practice During Training
PRE-EXERCISE EATINGPRE-EXERCISE EATING
TIMING OF EATING
Full Meal 3 to 4 hours before
Snack 1 to 2 hours before
Immediately before?
PRE-EXERCISE EATINGPRE-EXERCISE EATING
NUTRIENT COMPOSITION
High in Carbohydrates and Fluid
Moderate in Protein
Low in Fat and Fibre
PRE-EXERCISE EATINGPRE-EXERCISE EATING
Pre-Race Meals and Snacks Must BePre-Race Meals and Snacks Must Be
Familiar to YouFamiliar to You
FLUID: THE FORGOTTEN FLUID: THE FORGOTTEN NUTRIENTNUTRIENT
Hourly Sweat Losses During Exercise
-5 degrees Celsius 0.6 - 1.4 litres
+10 degrees Celsius 1.2 - 1.5 litres
+20 degrees Celsius 1.6 - 2.5 litres
+30 degrees Celsius 2.0 - 2.8 litres
FLUID IS THE FORGOTTEN FLUID IS THE FORGOTTEN NUTRIENTNUTRIENT
60% of Body Weight is Water60% of Body Weight is Water
1 LITRE OF SWEAT = 1 LITRE OF SWEAT =
1 KILOGRAM OF BODY WEIGHT1 KILOGRAM OF BODY WEIGHT