Nutrition integration: Relating daily diet and race nutrition for optimal performance.

@willkirousis | [email protected] | www.tri-hard.com

Nutrition Integration:

Relating daily diet and race nutrition for optimal performance.

mailto:[email protected]

Disclaimer… and tonight’s game plan.1.) I am not an RD. I am a Certified Sports Nutritionist (CISSN), and this seminar is based on professional education, personal research and experience coaching over the last 20 years that has refined my approach to nutrition – on and off the race course. I’m not pretending to be an RD via this presentation or my coaching, and my approach here as a result is different. I am speaking on race and daily nutrition from a coaches perspective.

2.) This is a start, you are unique, and trying different strategies may be worthwhile for you.

3.) While I encourage you to try the concepts/strategies described today, I also acknowledge that there is no way to fully cover this topic in this format. So, tonight, when we answer questions, if you have specifics, feel free to ask those if they are not answered. Don’t be afraid to email/call me as well: 978-466-5151 / [email protected]


So, tonight’s game plan is… To hit on key nutrition/race nutrition principles so you have the most actionable information possible to perform better.


Daily Diet Race NutritionDaily diet = providing the building blocks and fuel you need to maintain and improve your structure, to provide energy

and to provide social joy.

Race nutrition = providing what you need to sustain your ability to perform based on your health and training status

during a competition or special workout.• Should be enjoyable and support the life you live• Should be simple and be consistently doable• Should be based on inclusion, not exclusion • Should be flexed over the course of the year, based on training state.

• Should be based on what you need.• Should be tuned in to what you will do.• Should be executed consistently.• BE ADAPTABLE

• Balanced. Most meals / snacks should include complete proteins, fats and carbohydrates.

• When you are training less, lower carbohydrate intake rates work (“off” season). When you are training more, more carbohydrate intake is needed to support your best training and racing.

• H2O amounts: 2oz/lb• Cho amounts: Base 2.5g/lb, ODT 2.75g/lb, 1/2IM 3g/lb, IM 3.25g/lb• Pro amounts: .6g/lb, 1.32g/Kg

• Sweat rate• 50-105g/mixed cho per hour • Sodium 500mg/20 ounces (from all sources) Race nutrition

Daily Vs Race Nutrition?




What does daily nutrition look like?

Great daily diet:• Is simple• Is colorful• Is Easy to prepare• Contains variety of

fruits, vegetables and complete proteins (meat, fish, eggs, fermented plant foods etc)

• Rarely comes out of a box

• Can almost always be built of foods stored along the perimeter of the grocery store.



Great race nutrition:• Is simple to execute• Supplies 200-420 calories

of carbohydrate per hour• Contains some solids for

races exceeding 2.5hrs• Supplies water in a range

from thirst to 75-90% of sweat rate.

• Supplies sodium at a rate of 500mg/20ounces of water ingested.

• Can be adjusted on the fly without GI distress

• Bias’s solids/semi solids when cold, and liquids when hot.

What does race nutrition look like?


Daily Diet : Measured Intuition


We can only change, what we measure! Learn to eat intuitively (thus sustainably) by initially basing diet on sensible measurements.

Body

weigh

t (P

ound

s)

Non-S

tarch

y Ve

getab

les

(Unit

s Per

Day)

165 17

Prote

in (G

rams

/Day

)

Prote

in (G

rams

/Mea

l)

Meat

(Oun

ces/D

ay)

Meat

(Oun

ces/M

eal)

99 20 17 6

CD

FAFP

(Gra

ms

Per D

ay)

CD

FAFP

(Cal

orie

s Pe

r Day

)

CD

FAFP

(Uni

ts P

er D

ay)

CD

FAFP

(Gra

ms

Per D

ay)

CD

FAFP

(Cal

orie

s Pe

r Day

)

CD

FAFP

(Uni

ts P

er D

ay)

CD

FAFP

(Gra

ms

Per D

ay)

CD

FAFP

(Cal

orie

s Pe

r Day

)

CD

FAFP

(Uni

ts P

er D

ay)

CD

FAFP

(Gra

ms

Per D

ay)

CD

FAFP

(Cal

orie

s Pe

r Day

)

CD

FAFP

(Uni

ts P

er D

ay)

413 1650 17 454 1815 18 495 1980 20 536 2145 21

Peak Race Sub 3hrs Peak Race 3-7hrs Peak Race 7+hrsGeneral-Endurance Phase Through Your Peak Race Through Your Peak Race Through Your Peak Race

We use research based recommendations to help target the minimum amount eaten of various foods (measured). You/the athlete then eats slightly more, based on daily activity level and hunger (Intuition)Long Term, the goal is to train intuition, so eating is simply about eating good food, until satisfied, when hungry.


Daily Diet : Adjust Food Quantity and Choices to Your Activity Level


As the season progresses, you need more total energy

in your diet, and, you will see a greater amount of

carbohydrate in your diet.

General Endurance

Phase

Race Specific

Phase: Sub 3hr long

peak race

Race Specific

Phase: 3-7hr long

peak race

Race Specific Phase:

7+hr long peak race

60-65%

35-40%

35-40%

35-40%

35-40%

Estimated % of Combined Fat & Protein

Estimated % of Carbohydrate

60-65%60-

65%60-65%

Start here, adjust based on individual response. Some people may need more or

less in total, or of a specific nutrient to feel best.

Magoomba example


Daily Diet : Simply Eat, Don’t “Diet”


Sugar BustersPaleoZone

AtkinsKeto

High CarbLow Carb

Gluten FreeAmerican Heart AssnFood Guide Pyramid

Blood Type DietWeight Watchers

Nutri-SystemEtc…

Don’t I need to go low carb to burn fat really well?NoDon’t I need to eat 6 small meals per day?NoDon’t I need to cleanse?No


Daily Diet: Should I take supplements?


Yes – with qualifiers:There is data going in favor and neutral on these suggestions. Use quality supplements (Examples: Garden of Life, Nordic Naturals, Thorne FX).

Supplement Reason Is the data good?

Multi-Vitamin Fill gaps that may be present in your diet.

Neutral

Cod liver oil / fish oil Adding VitD and A in ideal ratio, Omega 3 fats and a natural anti-inflammatory.

Good (not as good as consistently eating fish)

Probiotic Maintain solid gut health. Fair

Vitamin D Low to borderline levels in most people (especially northern folks) and relates to many bodily functions including muscular work. Target: 800-1000 IU/day

Very good


Daily Diet Maxing It Out: Concrete Testing


Working with your doc, or using 3rd party companies that focus on blood testing to assess health and readiness to perform in an athlete based population like InsideTracker is a fantastic tool to assure yourself that you are, in fact, supporting your training and racing best from a nutritional perspective.


Race Nutrition : Breakfast


Bodyweight (Pounds)

Carbohydrate

(Calories)Carbohydrate (Units)

< 131 500 5131-150 600 6151-170 700 7

> 170 800 8

• Practice breakfast before race like workouts and training races.

• Similar to normal breakfast, but lighter amounts of fat, fiber and protein to facilitate easy digestion reducing odds of GI distress while racing.

• Should feel like a positive ritual.• Should be doable anywhere.• Examples:

• 1.5 cups apple sauce, 1 cup rice crisps, 1 scoop whey protein and a banana.

• 2 servings of instant oatmeal made with skim milk.• 2 energy bars and a banana• 2 deli style plain bagels with a light smear of

sunflower butter.• Meal replacement shake.


Race Nutrition : When?


1. Workouts in excess of 90 minutes2. First workout on multiple workout days3. During RacesOdd Use:• Weight loss – prevents excessive hunger

due to trainingWhen Not To Use:• Short moderate intensity or easy

workouts• Workouts focused on “fat adapting”

?


Race Nutrition : Sugar, Water, Salt!


Sugar = Maintaining fat metabolism at the rate you are capable of, protecting muscle tissue, maintaining the optimal function of your entire energy production spectrum.

Water = Maintaining aerobic power and blood volume, maintaining evaporative cooling ability

Salt = Maintaining fluid balance and cellular function.

Sugar = 200-420 calories of carbohydrate per hour.

Water = Range from thirst to 80-90% of sweat rate.

Salt = 500mg sodium per 20 ounces of water drank


Race Nutrition : What products/supplements/foods can be used when?


1.) The products you like, evenly distributed across each hour of the race!

2.) If there is a bias, get carbohydrate via solid’s early and progress to less solid the later in a race you go.

3.) Studies show there is NO difference in performance when getting the same amount of carbohydrate via solids, liquids or gels! (real food counts for solids)

4.) Chewing aid’s satiety, satiety increases positive mindset, positive mindset improves performance.


Race Nutrition: Recovery Nutrition


During hour after tough workout:Eat/drink 20-30 grams (80-120 calories) of protein and 50-100 grams (200-400 calories)of carbohydrate.

Eat a normal meal within 2-2.5hrs of finishing the workout.

If very tired, eat additional carbohydrate snacks (100 cal/per, IE, large banana, 3-5 dates) between meals the rest of the day.

If you find you are going to sleep hungry and waking hungry when doing major workouts, consider a snack containing carbohydrate and protein (Ex. Apple and 3 ounces chicken) immediately prior to bed.


Ergogenics: Caffeine


Bodyweight Non-Drinker of Caffeinated Beverages

Regular Drinker of Caffeinated Beverages

< 131 Pounds 150-200 mg 150-275 mg131-160 Pounds 200-250 mg 200-375 mg161-190 Pounds 250-300 mg 250-475 mg

> 190 Pounds 300-350 mg 300-575 mg

Bodyweight Non-Drinker of Caffeinated Beverages

Regular Drinker of Caffeinated Beverages

< 131 Pounds 45-55 mg 65-75 mg131-160 Pounds 50-60 mg 85-95 mg161-190 Pounds 60-70 mg 110-120 mg

> 190 Pounds 75-85 mg 130-140 mg

Loading Dose taken in 60-90’

before competition

Maintenance dose taken hourly

AFTER 2hrs of competition


Ergogenics: Other Considerations


Product Details How it works / side effects?

Data?

Beta Alanine

3 to 6 grams / hour before a workout or race.

Works as a buffer, thus increasing intensity you can sustain. Can yield “flushing” in the hours after ingesting.

Yes

Beet Juice Drink 16 ounces two hours before a workout or race.

Nitrates in beets help improve endurance. Also supplies carbohydrates. Rare side effects.

Yes

EAA’s & BCAA’s

5-15grams 15-30’ pre training or competition.

Helps sustain performance and facilitate recovery. Rare side effects, though some report GI distress.

Yes


Great, so how does all of this integrate?


Variable General Endurance Phase Race Specific Endurance Phase

Total food volume (calories/units/volume)

Lowest of the year Highest of the year

Carbohydrate intake Moderate Moderate-High

Training load based variation in food volume

No Yes

Incorporate race nutrition Rarely Yes

Incorporate recovery drinks/snacks after training deemed hard?

No Yes

Incorporate ergogenic supplements No Optional


Summing Up Nutrition Integration for Endurance Athletes


• Focus on whole food.• Use measurement, to LEARN to eat intuitively.• Increase total food intake, and the % of your diet comprised of carbohydrate

during periods of high training load.• Stay flexible and adaptable in your approaches to nutrition.• Focus race nutrition on carbohydrate, water, electrolytes – from sources you

like.• Use ergogenic supplements if desired, but don’t expect an additive effect by

stacking them.


Will Kirousis [email protected]

978.466.5151@willkirousis

Love To Train!


Nutrition integration: Relating daily diet and race nutrition for optimal performance.

Sports

peak race race specific

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nutrition integration