5/14/2018 1 Fueling the Triathlete Current, practical and evidence-based guidelines for triathletes of all sizes and levels Cindy Milner, MSEd, RDN, CSSD, CSOWM Cayuga Medical Center Sports Medicine and Athletic Performance Cayuga Center for Healthy Living Ithaca, NY Financial Disclosures • None Current Sports Medicine Reports, 2017 Jul/Aug;16(4):240-246. Objectives • Provide up-to-date, evidence-based and practical sports nutrition and supplementation guidelines for triathletes • Include guidelines for athletes of varying abilities and sizes • Focus on race day fueling! Defining “Fueling” • Ingestion of “fuel” during the race to produce and “restock” energy stores – Includes nutrition and hydration consumed in the days leading up to the race and morning of the race –Goal of fueling is to maximize race performance Goals of the Sports RDN/CSSD Provide recommendations and guidance that is: ● Individualized ○ Practical and reasonable for the individual ● Current ● Evidenced-based
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5/14/2018
1
Fueling the Triathlete
Current, practical and evidence-based guidelines for
triathletes of all sizes and levels
Cindy Milner, MSEd, RDN, CSSD, CSOWM
Cayuga Medical Center
Sports Medicine and Athletic Performance
Cayuga Center for Healthy Living
Ithaca, NY
Financial Disclosures
• None
Current Sports Medicine Reports, 2017 Jul/Aug;16(4):240-246. Objectives
• Provide up-to-date, evidence-based and practical
sports nutrition and supplementation guidelines for
triathletes
• Include guidelines for athletes of varying abilities and
sizes
• Focus on race day fueling!
Defining “Fueling”
• Ingestion of “fuel” during the race to produce and
“restock” energy stores– Includes nutrition and hydration consumed in the days
leading up to the race and morning of the race
–Goal of fueling is to maximize race
performance
Goals of the Sports RDN/CSSD
Provide recommendations and guidance that is:
● Individualized○ Practical and reasonable for the individual
● Current
● Evidenced-based
5/14/2018
2
Triathletes –
Many Variables
• Recreational to elite
• Age
• BMI
• Health and fitness
status (including post-
bariatric surgery
athletes)
• Race Variables
(length, course,
weather)
• Participant’s goals– compete or complete?!
+
Fueling the
Triathlon –
Race Day
Concerns
Running out of fuel (hitting the wall, bonking)
GI problems (cramps, bloating, diarrhea)
Dehydration to level that performance is impacted
Carb Supercompensation Prior to Race
● Purpose - normalize liver glycogen stores prior to competition
*consider distance of the Tri and expected intensity of competitor when recommending
CHO loading amount
● Ex. 155 lb (70 kg) elite athlete before Full distance Tri○ 10 -12 gm/kg/day = 700 – 840 gm CHO/day for ~2 days prior to race
Medicine & Science in Sports & Exercise 48(3):543-568, March 2016
AND, ACSM, Dietitians of Canada Joint Position Statement
Nutrition and Athlete Performance, March 2016
Triathlon Duration Time before race CHO Intake Goal
Sprint ~24 hours >6 gm/kg/day
Tri longer than
90 minutes*
36 – 48 hours 10 -12 gm/kg/day
RACE DAY!
Pre-Race Fueling
Goal – “top” off glycogen stores
• Consume 1 to 4 gm CHO/kg in the 1 to 4 hours prior to the race
• Closer to race, choose CHO rich foods lower in fiber, fat and protein
• Liquid meal supps may be good choice due to more rapid GI emptying
Medicine & Science in Sports & Exercise 48(3):543-568, March 2016
Pre-Race Fueling Example
Female Ironman® (Full 140.6 m) athlete
• 57 kg (1 to 4 gm/kg = 57 to 228 gm CHO)
• 3 hour prior to race (4 am)
Meal:– Large mug tea + milk
– 3 English muffins
– 1 banana
– 2 slices white bread with jelly and cheese
– 1 slice white bread with honey and cheese Jeukendrup.http://www.winninglane.com/fi
les/Fuelling_an_Ironman_World_Champio
n.pdf
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Fueling DURING
the RACE!
Exogenous
CHO is
ergogenic
during
exercise
● Spares skeletal
muscle glycogen
● Prevents liver
glycogen depletion
>> hypoglycemia
● CNS benefits
because low CHO
availability during
racing:
○ impairs pacing
○ motor skills
○ concentration
○ increases
perception of
fatigue
In Ironman distance triathlons, higher race
CHO intake is corelated with faster finish times.
Carbohydrate Needs for Triathlon Fueling
Getzin AR, Milner C, Harkins M, Curr Sports Med Rep. 2017
Potential role of carb rinse
• Frequent mouth rinsing with CHO solution every 5 to
10 min with ~10-sec contact between the oral cavity
and a CHO source
• Elicits performance benefit which is believed to occur