Crossing the Finish Line – How Nutrition can Help Sharon Zimmerman, MSPH ACSM Health Fitness Specialist NAIA All American, track & field Sharon Zimmerman,

Crossing the Crossing the Finish Line –Finish Line –How Nutrition can How Nutrition can HelpHelp

Sharon Zimmerman, MSPH

ACSM Health Fitness Specialist

NAIA All American, track & field

Sharon Zimmerman, MSPHSharon Zimmerman, MSPH

Good Nutrition:Good Nutrition:

Not a magic pill for a great raceNot a magic pill for a great race Necessary for performing well in Necessary for performing well in

day to day workoutsday to day workouts If you can do the day to day If you can do the day to day

workouts well you will compete workouts well you will compete well.well.


You are Extraordinary!You are Extraordinary!

You are NOT the normal student.You are NOT the normal student. You are an ATHLETEYou are an ATHLETE RUNNING is a sport for ATHLETES!RUNNING is a sport for ATHLETES! You can not eat, sleep, drink like a You can not eat, sleep, drink like a

normal student BECAUSE YOU ARE AN normal student BECAUSE YOU ARE AN ATHLETE!ATHLETE!


Getting Fit & Getting Getting Fit & Getting FASTFAST

Getting Fit comes firstGetting Fit comes first This process requires day to day training.This process requires day to day training. Training can be stressfulTraining can be stressful You need to You need to

Have fuel to trainHave fuel to train Have recovery fuel soon after you trainHave recovery fuel soon after you train Always be hydratedAlways be hydrated


Positive Adaptation To Positive Adaptation To TrainingTraining

Current Fitness

Training or Racing

Fatigue

Overcompensation

New Fitness Level

Recovery-Rest

Very Important Component

Appropriate amount of overload

Positive Training

Effect


Negative Adaptation To Negative Adaptation To TrainingTrainingYields Negative Training Yields Negative Training EffectEffect

Current Fitness

Training or Racing

Fatigue

Compensation

Lower Fitness Level

Recovery

Too much stress applied in practice/season or too little recovery time or both.

Overload


TodayToday’’s GOAL!s GOAL!

Knowledge Knowledge >>>>>>>>>>>>>>DoingDoing


Results of Poor NutritionResults of Poor Nutrition

““Armstrong says he was lucky to not lose Armstrong says he was lucky to not lose the event in 2000 on a climb to Morzine, the event in 2000 on a climb to Morzine, when he ran out of energy because he when he ran out of energy because he hadnhadn’’t eaten enought eaten enough””

Orange County Register, July 12, 2003Orange County Register, July 12, 2003


Michelle Wie (World Class Michelle Wie (World Class Golfer)Golfer)

Heat exhaustion


Results of Poor NutritionResults of Poor Nutrition

““At last yearAt last year’’s s (2005)(2005) Foot Locker, you had Foot Locker, you had some issues with hydration. You barely some issues with hydration. You barely made it across the finish linemade it across the finish line..””

Nicole Blood: Nicole Blood: ““They didnThey didn’’t have the food t have the food there that I like…I probably didnthere that I like…I probably didn’’t eat as t eat as great as I usually dogreat as I usually do..””

Interview with Nicole Blood, August 14, 2004Interview with Nicole Blood, August 14, 2004 Nicole is a 4-time Footlocker Cross Country National Nicole is a 4-time Footlocker Cross Country National

Qualifier and now goes to college and runs for the Qualifier and now goes to college and runs for the University of Oregon.University of Oregon.


Positive Nutrition ResultsPositive Nutrition Results

““I had always been good about not eating bad I had always been good about not eating bad foods, but I realized I had not been very foods, but I realized I had not been very conscientious about making sure to eat lots of conscientious about making sure to eat lots of good foods. good foods. I started eating a lot more fruits I started eating a lot more fruits and vegetables,… a variety of meats as and vegetables,… a variety of meats as well….It worked.well….It worked. I started to feel stronger in a I started to feel stronger in a couple weeks…I ran a PR of 4:31 for the 1500 couple weeks…I ran a PR of 4:31 for the 1500 meters…meters…

Interview with Nicole BloodInterview with Nicole Blood


TodayToday’’s overviews overview

HydrationHydration

BreakfastBreakfast

Recovery FoodRecovery Food

Race Day – fuel and fluidRace Day – fuel and fluid



Water – why the body Water – why the body needs itneeds it

Fluid in blood – transports glucose to Fluid in blood – transports glucose to working musclesworking muscles

Fluid in urine – eliminates waste productsFluid in urine – eliminates waste products Fluid in sweat – dissipates heat through Fluid in sweat – dissipates heat through

the skinthe skinSharon Zimmerman, MSPHSharon Zimmerman, MSPH

Most essential of all Most essential of all nutrients for an athletenutrients for an athlete

““Minimizing dehydrationMinimizing dehydration by by drinking during exercise has the drinking during exercise has the largest beneficial effect on largest beneficial effect on performance of any single performance of any single nutritional interventionnutritional intervention..””

……Robert Murray, Ph.DRobert Murray, Ph.D..


Mild dehydration impairs Mild dehydration impairs performanceperformance

““Running velocity of experienced runners Running velocity of experienced runners racing 5,000 and 10,000 m was racing 5,000 and 10,000 m was significantly slowed by diuretic-induced significantly slowed by diuretic-induced dehydration of only -1.6 and -2.1% of dehydration of only -1.6 and -2.1% of their body mass. their body mass. ““

Medicine & Science in Sports & Exercise July 2005Medicine & Science in Sports & Exercise July 2005


How much fluid do you How much fluid do you need to drink?need to drink?

2 to 3 hours before exercise: 14 – 22 2 to 3 hours before exercise: 14 – 22 oz.oz.

During exercise: 6 – 12 oz.During exercise: 6 – 12 oz. After exercise: 16 – 24 oz. to replace After exercise: 16 – 24 oz. to replace

every 1 pound of body weight lossevery 1 pound of body weight loss during exerciseduring exercise

You know your drinking enoughYou know your drinking enough when your urine is clear to pale when your urine is clear to pale

yellow. yellow.


What does this look like?What does this look like?

Warning! You are about to see pee!


The Colors of Pee.The Colors of Pee.


Thirst is NOT an Thirst is NOT an adequate guide to adequate guide to fluid replenishmentfluid replenishment

““Thirst is not perceived until a water Thirst is not perceived until a water deficit of 2% body mass is incurred so deficit of 2% body mass is incurred so many athletes are mildly dehydrated many athletes are mildly dehydrated when they compete and train in a hot when they compete and train in a hot climate. climate. ““ Medicine & Science in Sports & Exercise, July 2005Medicine & Science in Sports & Exercise, July 2005


Sports Drinks containing Sports Drinks containing carbohydrate and sodium carbohydrate and sodium are recommendedare recommended

The carbohydrate delays fatigueThe carbohydrate delays fatigue, , improves fluid absorption, and improves fluid absorption, and replaces glycogen.replaces glycogen.

The The sodium stimulates thirstsodium stimulates thirst, increase , increase voluntary fluid intake, and voluntary fluid intake, and enhances enhances fluid retentionfluid retention..


Nutrition on a regular Nutrition on a regular basisbasis

Day-to-day What you eat is Day-to-day What you eat is More More important than competition day important than competition day nutrition.nutrition.

Allows athlete to train well day after Allows athlete to train well day after dayday

The training is what helps athlete do The training is what helps athlete do well in competitionwell in competition


Breakfast – Every DayBreakfast – Every Day

Your fuel tank is empty after a nightYour fuel tank is empty after a night’’s s sleep.sleep.

Need to put fuel in the morning so able to Need to put fuel in the morning so able to handle the dayhandle the day’’s stresses (school, s stresses (school, training, etc.)training, etc.)

Eat at least 50% of your dayEat at least 50% of your day’’s intake in s intake in breakfast & lunch.breakfast & lunch.


Eat What?Eat What?

Carbohydrates Carbohydrates Whole grainsWhole grains FruitsFruits VegetablesVegetables

ProteinsProteins

Eggs, Dairy, Beans, Peanut ButterEggs, Dairy, Beans, Peanut Butter

Some FatSome Fat


How to………How to………

What to have for breakfastWhat to have for breakfast

How to have time for itHow to have time for it


Post Workout RecoveryPost Workout Recovery


What fueled your What fueled your running?running?

Carbohydrates stored as glycogenCarbohydrates stored as glycogen

When should you refuel?When should you refuel? Right away!Right away!

What should you eat?What should you eat?

Carbohydrates with some proteinCarbohydrates with some protein


Post Workout RecoveryPost Workout Recovery

Post exercise muscle glycogen storage can Post exercise muscle glycogen storage can be enhanced with a carbohydrate/protein be enhanced with a carbohydrate/protein mixture.mixture.

o 70 – 100 grams of CHO & (some 70 – 100 grams of CHO & (some protein). protein). WITHIN 30 MINUTES OF WITHIN 30 MINUTES OF COMPLETION OF EXERCISECOMPLETION OF EXERCISE. . SAMPLESAMPLE

o PLUS: 70 – 100 grams of CHO PLUS: 70 – 100 grams of CHO every 2 every 2 to 4 hours afterwardsto 4 hours afterwards ..


Consumption of CHO Consumption of CHO

IMMEDIATELY after exercise enhances IMMEDIATELY after exercise enhances total daily muscle glycogen resynthesis total daily muscle glycogen resynthesis compared to consuming the same amount compared to consuming the same amount of CHO earlier or later and has a positive of CHO earlier or later and has a positive effect on protein metabolism!!!!!!effect on protein metabolism!!!!!!


Sliding WindowSliding Window

Muscles are most receptive to taking CHO Muscles are most receptive to taking CHO on board during the 2 hours immediately on board during the 2 hours immediately after exercise – gradually slides shut after exercise – gradually slides shut during those 2 hours until itduring those 2 hours until it’’s closed!s closed!

The first 30 minutes are the most The first 30 minutes are the most important!important!


Samples of 100 grams of Samples of 100 grams of carbohydrates & proteincarbohydrates & protein

1 bagel w/ 1 tablespoon peanut butter & 1 bagel w/ 1 tablespoon peanut butter & 2/3 cup raisins2/3 cup raisins

1 cup lowfat yogurt & 1 banana & 1 cup 1 cup lowfat yogurt & 1 banana & 1 cup fruit juicefruit juice

1 oz turkey on 2 slices whole wheat bread 1 oz turkey on 2 slices whole wheat bread & 1 cup applesauce& 1 cup applesauce


What does the athlete What does the athlete need to bring to practice need to bring to practice besides her shoes?besides her shoes?

FluidsFluids FruitsFruits VegetablesVegetables GrainsGrains


More ideas….More ideas….

Bean burrito and salsaBean burrito and salsa 2 cups chocolate milk & banana2 cups chocolate milk & banana Bagel with Peanut ButterBagel with Peanut Butter Dried fruits and nutsDried fruits and nuts Cereal and milkCereal and milk Yogurt and granolaYogurt and granola Energy bar & sports drinkEnergy bar & sports drink Egg sandwichEgg sandwich Peanut Butter & Jelly Sandwich & milkPeanut Butter & Jelly Sandwich & milk


Pre Competition Meals


Key is not to be too Key is not to be too different.different.

Hard work Hard work outs and outs and races are races are similar.similar.


Nutrition on a regular Nutrition on a regular basisbasis

Day-to-day What you eat is Day-to-day What you eat is More More important than competition day important than competition day nutrition.nutrition.

Allows athlete to train well day after Allows athlete to train well day after dayday

The training is what helps athlete do The training is what helps athlete do well in competitionwell in competition


The Night BeforeThe Night Before Top off water & energy tanksTop off water & energy tanks High carbohydrate, light fat & proteinHigh carbohydrate, light fat & protein Reasonable amountsReasonable amounts Example: pasta w/marinara sauce, a Example: pasta w/marinara sauce, a

small amount of meat or cheese, veggies, small amount of meat or cheese, veggies, fruit, water.fruit, water.

NO TIME TO EXPERIMENT! Keep it NO TIME TO EXPERIMENT! Keep it simple.simple.


Race DayRace Day

Eat 2 – 4 hours before start timeEat 2 – 4 hours before start time High carbohydrate food – cereal, bagel, toast High carbohydrate food – cereal, bagel, toast

w/jam, fruit, energy barsw/jam, fruit, energy bars Total CaloriesTotal Calories

5K – 10 K: 200 – 400 calories5K – 10 K: 200 – 400 calories Half Marathon: 400 – 700 caloriesHalf Marathon: 400 – 700 calories Marathon: 500 – 900 caloriesMarathon: 500 – 900 calories

Stay away from high amounts of protein & fatStay away from high amounts of protein & fatSharon Zimmerman, MSPHSharon Zimmerman, MSPH

ClosingClosing Strong dependable athletesStrong dependable athletes Improving performance by improving fuel Improving performance by improving fuel

choices and enhancing recoverychoices and enhancing recovery Little Things CountLittle Things Count Life style changesLife style changes


Documents

Crossing the Finish Line – How Nutrition can Help Sharon Zimmerman, MSPH ACSM Health Fitness Specialist NAIA All American, track & field Sharon Zimmerman,