TNT -- Nutrition Tips

Nutrition fo

r Pre

, Durin

g, and

Post Exe

rcise

Team

In Tr

aining

When does it start?The earl ier the better

Practice, Practice, Practice

TrainingLong Runs = Race Condit ions for Nutri t ion

Life Happens

Bad Days of Training

Items to keep on hand1. Almonds – great source of vitamin E2. Eggs – most complete source of protein next to human breast milk3. Sweet Potatoes – vitamin A & C, potassium, iron, trace minerals4. Whole Grain Cereal – f iber and protein5. Fruit – daily vitamins6. Salmon – omega 3 fats (helps with inflammation response)7. Whole Grain Bread – no refined grains or f lour8. Frozen Vegetables – antioxidants and beta-carotene9. Whole Grain Pasta – easily digestible carbs, f iber10. Chicken - protein11. Frozen Mixed Berries – anthocyanins (powerful antioxidants)12. Low-Fat Yogurt – protien, calcium, and bacteria for digestive tract

How many meals a day?Metabolism = Coal Stove

Small frequent meals keep you body constantly burning fuel

Before the BIG dayPasta Dinner is always the best way to get your body ready for the

big event

Race Day MorningDo NOT let nerves get the best of you and not eat anything

Try to eat a whole breakfast ~ 2 hours before the race start

Never forget to indulge…

Background

Primary Purpose of Carbohydrates

Using Fat as Fuel

Figure 1, Energy Expenditure from 0 to 4 hours

Sources of Energy Expenditure

Important for blood glucose concentration to be maintained after two or three hours.

History of Bars & Gels

Mid 1980s PowerBar had huge success with energy bars aimed at high Carb need of runners

Little scientific evidence to support actual blood glucose response

3 best selling energy bars accounted for $250million in sales in 2000

History cont’d

Dr. William Vaughan, founder of GU Sports

Disappointed in some of CHO bar due to its high level of fat, protein, and fiber

Introduced GU in early 1990s

Many gels to follow!!

Liquid vs. Solid

Liquid = Runners

Solid = Cyclists

Timeless Debate!!!!

Liquid

CHO + Hydration

Drink “as much as possible”

Hyponatremia

New USATF Guidelines

Dehydration

Carbohydrate Ingestion

30 – 60 g/h 16 oz of Lemon Lime Gatorade = 28 grams 1 Gel Packet = 25 grams

Delivered in either solid or liquid form

Figure 2, Concentration and Volumes

Delivery of Liquids

US Olympic Marathon Team

Aid Stations

Practice, Practice, Practice

Nutritional Info for chosen Energy Bars

Clif Bar

Power Bar

Tiger’s MilkCalories - 145, Fat Calories - 45, Total Fat - 5gm - 8%, Sat. Fat - 1gm - 5%, Cholest. - 0mg - 0%, Sodium - 70mg - 3%, Total Carb. - 18gm - 6%, Fiber - 1gm - 4%, Sugars - 13gm, Protein - 7gm, Vitamin A - 15%, Vitamin C - 10%, Calcium - 30%, Iron - 15%, Vitamin D - 15%, Thiamin - 35%, Riboflavin - 35%, Niacin - 15%, Vitamin B6 - 30%, Vitamin B12 - 25%, Biotin - 6%, Pantothenic Acid - 15%, Phosphorus - 10%, Magnesium - 25%, Copper - 15%, [*% Daily Value], [* Percent Daily Values (DV) are based on a 2000 calorie diet]

Nutritional Info for chosen Energy GelsHammer Gel Clif Shot

Power Gel

GU

Calories93

Total Fat 0 gm.

Saturated Fat 0 gm.

Cholesterol 0 mg.

Sodium 27 mg.

Total Carbohydrates

23 gm.

Dietary Fiber 0 gm.

Sugars 2 gm.

Protein 0 gm.

Long-chain Maltodextrin, Filtered Water, Energy Smart® (Fruit Juice, Natural Grain Dextrins), Vanilla, Amino Acids (L-Leucine, L-Alanine, L-Valine, L-Isoleucine) , Potassium Sorbate (as a preservative), Sodium Chloride, Potassium Chloride

Picking a Bar

Before At least 2 hours pre-exercise eat high CHO meal can include liquid CHO for hydration

Clif Bar or PowerBarDuring Mod-CHO bar during training/competition Easier on digestion, help maintain glucose levels Tiger’s Milk or Pieces of High CHO BarAfter High CHO following training/competition Clif Bar or PowerBar

Picking a Gel

Before & After Need double the gel to compare to one bar Increases amount of supplement in stomach May cause pre-exercise gastric distress

During Pick a gel by flavor and / or consistency Take with fluid – timing of aid stations

When to Eat

Most people tend to not want to eat after finishing a long amount of exercise

Eat sooner than later

Eat again later

What to eat

A mix of protein and carbs Bananas, PB & J, fluids

The days following…

Metabolism

Muscles

Overall Health