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Broad discussion of what good daily and race/training nutrition are for endurance athletes. Presents info on creating a starting point for better fueling, and encourages athletes to adjust and tune via experimentation. Also broadly describes supplementation.
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@willkirousis | [email protected] | www.tri-hard.com
Nutrition Integration:
Relating daily diet and race nutrition for optimal performance.
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]
@willkirousis | [email protected] | www.tri-hard.com
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?
@willkirousis | [email protected] | www.tri-hard.com
@willkirousis | [email protected] | www.tri-hard.com
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.
@willkirousis | [email protected] | www.tri-hard.com
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
@willkirousis | [email protected] | www.tri-hard.com
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
@willkirousis | [email protected] | www.tri-hard.com
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”
@willkirousis | [email protected] | www.tri-hard.com
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?
@willkirousis | [email protected] | www.tri-hard.com
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
@willkirousis | [email protected] | www.tri-hard.com
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
@willkirousis | [email protected] | www.tri-hard.com
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?
@willkirousis | [email protected] | www.tri-hard.com
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!
@willkirousis | [email protected] | www.tri-hard.com
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?
@willkirousis | [email protected] | www.tri-hard.com
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
@willkirousis | [email protected] | www.tri-hard.com
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
@willkirousis | [email protected] | www.tri-hard.com
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
@willkirousis | [email protected] | www.tri-hard.com
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?
@willkirousis | [email protected] | www.tri-hard.com
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
@willkirousis | [email protected] | www.tri-hard.com
• 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.