Nutrition For Maximizing Your Running Performance

Amy GiannottiBIO: Dietitian Sports Dietitian Personal trainer Running coach Author (Fit Fabulous Foodie, and

Magazines) Athlete: Triathlon, Duathlete and

Runner. (Qualified for Australian Team) Creator of Amy’s Grains

What’s on..? Quiz – prizes to be won. Additional nutrition requirements for runners Getting the basics right first then getting fancy – food groups Common nutrient deficiencies in athletes especially runners Pre, during and post training nutrition goals. Carbohydrate, role and requirements Protein, Role and requirements Fluid requirements Special considerations:

Fine line between being lean and health/Female Athlete Triad Carbohydrate loading Weights loss without compromising performance Running trots “runners diarrhea’

Take home tips Final quiz

QUIZ! Prizes to be won for CORRECT answer! Burpee for WRONG answer 11 Questions

A low intake of which nutrient/s is linked to osteoporosis

A. Vitamin BB. IronC. Folic AcidD. CalciumE. Calcium and vitamin D

A low intake of which nutrient/s is linked to osteoporosis

A. Vitamin BB. IronC. Folic AcidD. CalciumE. Calcium and vitamin D

Which of the following statements is true in regards to osteoporosis

A. 1/2 women and 1/3 men over 60 years in Australia will suffer an osteoporotic fracture

B. More than half of Australian adults do not reach their calcium requirements

C. Vitamin D deficiency is an emerging public health problem in Australia and can lead to bone pain and muscle weakness. It also increases the risk of osteoporosis, falls and fractures.

D. All of the above

Which of the following statements is true in regards to osteoporosis

A. 1/2 women and 1/3 men over 60 years in Australia will suffer an osteoporotic fracture

B. More than half of Australian adults do not reach their calcium requirements

C. Vitamin D deficiency is an emerging public health problem in Australia and can lead to bone pain and muscle weakness. It also increases the risk of osteoporosis, falls and fractures.

D. All of the above

Which has the highest content of calcium?A. 100g Rump Steak (lean) B. 60g Broccoli C. 100g spinach D. 50g almonds E. 250ml glass skim milk F. 200g small tub plain yoghurt

Which has the highest content of calcium?A. 100g Rump Steak (lean) = 5mg Calcium, 883kJsB. 60g Broccoli = 18mg calcium , 61kJsC. 100g spinach = 50mg calcium , 80kJD. 50g almonds = 110mg calcium, 1235kJE. 250ml glass skim milk = 320mg calcium, 377kJF. 200g small tub plain yoghurt = 390mg calcium, 716kJ

Dairy is the richest source of bio available calcium

What is Glycemic index

A. A measure of how a carbohydrate food affects blood glucose levelsB. Measure of how fit we areC. Measure of how quick we break down fatsD. Measure of how fast we burn energy

What is Glycemic index

A. A measure of how a carbohydrate food affects blood glucose levelsB. Measure of how fit we areC. Measure of how quick we break down fatsD. Measure of how fast we burn energy

Glycemic index (GI)

What is Glycemic index?• Glycemic index or “GI” is a

measure of how a carbohydrate food affects blood glucose levels (i.e. Blood “sugar” levels)

How does the GI help?1. Controlling blood glucose

levels (especially in people with diabetes)

2. Weight loss, by keeping you fuller for longer

GI can be affected by:• Amount of fibre it contains • Amount of protein it contains • Amount of fat in contains

• All lower the GI.

Foods that break down quickly during digestion have a higher GI:

• Raise blood glucose levels quickly

Foods that break down slowly, (release glucose gradually) have a lower GI:

• lower/gradual rise in blood glucose levels

How many kilojoules are there in 1g of fat?

A) 34 kJB) 37 kJC) 420 kJD) 4.18 kJ

How many kilojoules are there in 1g of fat?

A) 34 kJB) 37 kJC) 420 kJD) 4.18 kJ

How many kilojoules are there in 1 g carbohydrate?

a) 17 kJb) 37kJc) 48kJd) 22 kJ

How many kilojoules are there in 1 g carbohydrate?

a) 17 kJb) 37kJc) 48kJd) 22 kJ

How many kilojoules in 1 g protein?a) 17 kJb) 37 kJc) 48 kJd) 28 kJ

How many kilojoules in 1 g protein?a) 17 kJb) 37 kJc) 48 kJd) 28 kJ

Which food has the highest protein content?

a) 600ml Bottle of Gatoradeb) 1 egg c) 1 glass (250ml) of low fat milk d) 2 cups of broccoli

Which food has the highest protein content?

a) 600ml Bottle of Gatorade (0g)b) 1 egg ( 7g)c) 1 glass (250ml) of low fat milk (8.5g)d) 2 cups of broccoli (4.8g)

What is increased for endurance athletes?

a) Carbohydratesb) Proteinc) Total energyd) Fluide) All of the above

What is increased for endurance athletes?

a) Carbohydratesb) Proteinc) Total energyd) Fluide) All of the above

In regards to muscle gain/hypetrophy, which statement is correct

a) You need protein powder after training to stimulate muscle growth b) You need to be in a positive energy balance with sufficient protein (up to

2.0g/kg/BW) in combination with a hypertrophy strength training program

c) You need to be in an energy deficit (low energy intake), consume high protein and lift heavy weights daily.

d) You need to cut carbs and increase protein and go to the gyme) You need to reduce carbs, fat and total energy, consume green

smoothies and do yoga.

In regards to muscle gain, which statement is correct

a) You need protein powder after training to stimulate muscle growth b) You need to be in a positive energy balance with sufficient protein (up to

2.0g/kg/BW) in combination with a hypertrophy strength training program

c) You need to be in an energy deficit (low energy intake), consume high protein and lift heavy weights daily.

d) You need to cut carbs and increase protein and go to the gyme) You need to reduce carbs, fat and total energy, consume green

smoothies and do yoga.

Someone can lose weight if…a) By only eating Tim Tams if total energy intake less than their

total energy requirementsb) By only eating Big Macs’s if total energy intake is less than their

total energy intakec) By cutting out dairy, grains, fruit and eating only raw

vegetables made into a juice if total energy in take is less than their requirements

d) By meeting all of their food groups, but reducing whole grains from 6 to 4 and limiting ‘sometimes’ foods, enjoying being active on most days up to an hour.

e) All of the above

Someone can lose weight if…

a) By only eating Tim Tams if total energy intake less than their total energy requirements

b) By only eating Big Macs’s if total energy intake is less than their total energy intake

c) By cutting out dairy, grains, fruit and eating only raw vegetables made into a juice if total energy in take is less than their requirements

d) By meeting all of their food groups, but reducing whole grains from 6 to 4 and limiting ‘sometimes’ foods, enjoying being active on most days up to an hour.

e) All of the above Weight loss does NOT always = HEALTHY!

End of quiz

Common Nutritional characteristics for endurance athletes

Greater energy demands for training and competition Greater stress on the body Sweat more/greater fluid loss

In general they have the SAME nutritional requirements of regular people but if they want MORE out of their body they require more energy((fuel) and tools! Energy = total energy and carbohydrate (bodies preferred fuel source during exercise) Tools = Some additional nutrients due to greater usage and losses.

Carbohydrate, protein, iron, electrolytes (lost in sweat) and fluid.

Nutrients = Fuel and Tools

VITAMINS • Vitamin A • Thiamin • Riboflavin • Niacin • Vitamin B6 • Vitamin B12 • Folate • Pantothenic

acid • Biotin • Choline • Vitamin C • Vitamin D • Vitamin E • Vitamin K

MINERALS • Calcium • Chromium • Copper • Fluoride • Iodine • Iron • Magnesium • Manganese • Molybdenum • Phosphorus • Potassium • Selenium • Sodium • Zinc

MACRONUTRIENTS:• Carbohydrate 16.7kJ/1g• Protein 16.7kg/1g• Fats: 37.7kJ/1g

• Dietary Fibre 8kJ/1g• Alcohol27kj/g

Macronutrients: Energy yielding nutrients/provide energy

Micronutrients: Provide no energy, important for bodily functions

Essential Nutrients have important roles in the body

IRON

CALCIUM

FIBRE

ZINC

PROTEINMAGNESIUM

Start with a solid foundation by getting the basics right!Enjoy food from each of the 5 food groups in recommended amounts for your age and gender to help you obtaining all essential nutrients to carry out all the vital bodily functions= Premium Petrol in the tank!

A standard serve is about 75g (100–350kJ) or:• ½ cup cooked green or orange vegetables (for example, broccoli,

spinach, carrots or pumpkin)• ½ cup cooked dried or canned beans, peas or lentils, 1 cup green

leafy or raw salad vegetables• ½ cup sweet corn• ½ medium potato or other starchy vegetables (sweet potato)• 1 medium tomatoA standard serve is about 150g (350kJ) or:• 1 medium apple, banana, orange or pear• 2 small apricots, kiwi fruits or plums• 1 cup diced or canned fruit (no added sugar)Or only occasionally:• 125ml (½ cup) fruit juice (no added sugar)• 30g dried fruit (E.G. 4 dried apricot halves, 1½ TSP of sultanas)A standard serve is (500kJ) or:• 1 slice (40g) bread OR ½ medium (40g) roll or flat bread• ½ cup (75-120g) cooked rice, pasta, noodles, barley, quinoa• ½ cup (120g) cooked porridge• ²/³ cup (30g) wheat cereal flakes• ¼ cup (30g) muesliA standard serve is (500–600kJ):• 65g cooked lean red meats E.G. beef, lamb, veal, pork, goat or

kangaroo (about 90-100g raw)• 80g cooked lean poultry E.G. chicken or turkey (100g raw)• 100g cooked fish fillet (about 115g raw) or one small can of fish• 2 large (120g) eggs• 1 cup (150g) cooked or canned legumes/beans E.G.lentils, chick

peas or split peas (preferably with no added salt)• 170g tofu• 30g nuts, seeds, peanut or almond butter or tahini or other nut or

seed paste (no added salt)* (SAME ENERGY, LESS PROTEIN, IRON AND ZINC)

A standard serve is (500–600kJ):• 1 cup (250ml) fresh, UHT long life, powdered milk or buttermilk• ½ cup (120ml) evaporated milk• 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese E.G.

cheddar OR ½ cup (120g) ricotta cheese• ¾ cup (200g) yoghurt• 1 cup (250ml) soy, rice or other cereal drink with at least 100mg

of added calcium per 100ml*Choose mostly reduced fat

Sample meal planMeal: Food: Food Groups:BF: Amy’s Grains

+ Milk, Yoghurt, fruitGrains =2Fruit = 1Dairy = 1

MT: Fruit (banana)Skinny Latte

Fruit = 1Dairy = 1

Lunch: Quinoa, chicken, vegetables Grains = 2Meat/alt. = 1.5Veg = 2.5-3

AT: Low fat yoghurt Dairy = 1Dinner: Salmon, Brown Rice, Salad/veg Grains = 2

Meat/alt= 1.5Veg = 2.5-3

Total: Veg = 5-6Fruit = 2Grains 6Meat/alt. = 3Dairy = 3

Recipes and meal plan in “Fit Fabulous Foodie E Book” (www.amysgrains.com.au)

BreakfastGrains + Dairy + Fruit

Non Starchy

Veg-etables/Salad50%

Lean Meat/Pro-

tein25%

Low GI Carbs25%

Healthy Plate for Lunch & Dinner

• Sweet potato• Quinoa• Whole grains including Freekah,

Farro, Spelt, Barley, Wild rice, black rice (some varieties), Long grain brown rice,

• Wholemeal-Wholegrain bread, rolls or wraps

• Legumes or ‘pulses including butter beans, red kidney beans, lentils, chickpeas etc.

Amount: 0.5-1 (cups, cooked)

Chuck together in the steamer!• Green Beans• Snow peas• Squash• Mushroom• Eggplant• Cabbage • Pumpkin• Broccoli• Cauliflower• Broccolini • Asparagus• Beetroot• Brussels• Zucchini • Pumpkin• Capsicum

Goes great in a salad! Beetroot

• Spinach• Tomato• Capsicum• Iceburg lettuce• Rocket• Onion• Cucumber• Carrots• Kale• Corn• Bean shoots

Amount: 2-3 (cups)

Everything except avocado and white potatoes!

Red meat • Eye fillet steak (Beef)• Lamb Sirloin/ Lamb Blackstrap• *Woolworths ‘Heart smart’ Beef/lamb • Kangaroo fillet• Veal• Pork fillets/tenderloins

Poultry• Chicken breast• Turkey breastFish • Salmon and Ocean trout• All white fish including Blue Eye,

Rockling, Hapuku, Snapper, etc• Crustaceans including crab, lobster,

and Prawns

• Scallops and Oysters• Tinned tuna/salmon

Legumes (both groups)• Red kidney beans• Soybeans • Lima beans• Cannellini beans• Chickpeas• Lentils • Split peas

Eggs• Chicken eggs

• Duck eggs

Vegetarian products• Tofu • Tempeh • Texturized vegetable protein (TVP)• Cow’s/soy milk• Cow’s/Soy yoghurt

Amounts: 150g (raw weight)

Lean meat / protein/¼ of the plate, Essential for the body to perform many of its vital functions!

Favourite Non starchy vegetables or salad,Bulking Foods

Carbohydrates / ¼ of the plate, your long lasting fuel

Lunch Ideas Wraps - multigrain wraps + meat/protein + salad

BBQ Chicken (skin off),Tinned tuna/salmon, egg Pasta bake – wholegrain pasta, chicken breast/tuna/salmon + sauce +

heaps of veg! Brown rice + Chicken breast + vegetables Quinoa + tinned tuna + salad Sweet potatoe + beef + vegetables Minestrone soup (quinoa or pasta)

Non Starchy Vegeta-

bles/Salad50%

Lean Meat/Pro-

tein25%

Low GI Carbs25%

Healthy Plate for Lunch & Dinner

Dinner Ideas

Non Starchy Vegetables/

Salad50%

Lean Meat/Pro-

tein25%

Low GI Carbs25%

Healthy Plate for Lunch & Dinner

Snacks:2-3 snacks / day – Morning tea, Afternoon tea and SupperBase on fruit or dairy to help meet food groupsExamples:

Yoghurt Piece of fruit Latte or tea made with milk Fruit +yoghurt Smoothie (milk, yoghurt, fruit) Yoghurt based dip + fruit/veg sticks 1 x multigrain toast with LF cottage cheese Small handful (30g) nuts + piece of fruit Muesli bar with piece of fresh fruit

Iron Iron is a component of a number of proteins including haemoglobin Haemoglobin is important for transport of oxygen to tissues

throughout the body. Low iron intakes– iron deficiency anaemia (tied, lethargic, increases

susceptibility to illness etc.) Richest source = red meat Two types of iron haem and non haem iron

1. Haem = animal products – absorbed up to 3 x more2. Non haem = plant based. Absorbed much less.

Include vitamin c rich foods (colourful fruits and vegetables) (iron enhancers) to help increase absorption

Avoid iron inhibitors when eating iron containing foods – tannins (tea and coffee), calcium rich food (dairy), phytates (wholegrain, nuts seeds)

Iron recommendations are 1.3 to1.7 times higher for athletes and 1.8 timeshigher for vegetarians than meat eaters. Meeting these high ironrequirements though diet is often difficult

Age/gender RDIMen14-19 yr 8mg/day19-30 yr 8 mg/day51-70 yr 8 mg/day>70 yr 8 mg/dayWomen14-19 yr 15mg/day19-30 yr 18 mg/day51-70 yr 8 mg/day>70 yr 8 mg/day

Calcium Required for the normal development and maintenance of the skeleton

as well as for the proper functioning of neuromuscular and cardiac function.

Stored in the teeth and bones where it provides structure and strength. Low intakes associated with a condition of low bone density called

osteoporosis

Age/gender RDI

Men

14-18 yr 1,300 mg/day

19-50 yr 1,000 mg/day

51-70 yr 1,000 mg/day

>70 yr 1,300 mg/day

Women

14-18 yr 1,300 mg/day

19-50 yr 1,000 mg/day

51-70 yr 1,300 mg/day

>70 yr 1,300 mg/day

Dairy “alternatives” Look for 100mg + of calcium per 100mL Be aware most alternatives contain added sugars/

syrups/ preservatives/flavours

? Calcium

Dairy alternatives for Lactose intolerance

INGREDIENTSLow fat milk (1.3% milk fat), enzyme (lactase).

Same energy, protein and calcium content as regular low fat dairy, only difference is addition of ‘lactase’ (enzyme)

SUCCESS =

TRAINING+

FUEL+

TOOLS

Sport/Nutrition considerations

Skill based, low intensity

Strength/power/ speed based

Low number or reps/efforts.

Team sports/ intermitted burst of moderate to high

intensity Over long duration

Endurance, continuous

Examples: Golf, Shooting, lawn bowls

Power lifting, sprinter, Shot put,

Football, netball, soccer, Boxing,

Middle distance running (5 and

10km), Half and full marathon, Ironman,

endurance cycling/swimming.

Energy: ? ↑ ↑ ↑

Carbohydrate:

? ↑ ↑ ↑

Protein: ? ↑ ↑ ↑

Fluid: ? ↑ ↑ ↑

Other nutrition factors:

Women - iron Women – ironElectrolytes

Women – ironElectrolytes

Additional Fuel and Tools for different sports

Consequences of running on empty and lacking tools

Common deficiency’s amongst endurance athletes include: Total energy, carbohydrate, calcium and iron Total energy: weight loss, decrease immune function (frequent illness), hindered

performance, lacking “energy”, delayed recovery Carbohydrate: As above + limited endurance (hitting the wall/bonking), feeling

dizzy/faint. Calcium: decline in BMD and increase risk of osteoporotic fracture. Iron: Decrease immune function, feeling dizzy and light headed, lacking energy,

delayed recovery. More common in females due to higher requirements

Nutrition priorities and timing Pre: CHO + fluid:

Top up glycogen stores Start hydrated

During: CHO + Fluid (+/- Electrolytes) CHO only required if greater than 60 mins continuous moderate to high intensity

training or if ‘”glycogen depletion” may be a limiting factor’ Delay “time to fatigue”

Prevent dehydration Replace electrolytes lost is sweat

- sodium, potassium, calcium, magnesium, chloride and phosphorous- minerals help regulate acidity in your blood, the amount of water in your body, body

temperature and regulate muscle contractions Post: CHO + Protein + fluid (+/- Electrolytes):

Replenish glycogen stores Promote protein resynthesis for muscle repair

Promote a speedy recovery so can be back training with quality sooner Support immune system

Hydration

Lets talk Carbs.

Lets talk Carbs… Carbohydrates (CHO’s) are a key fuel source for prolonged, continuous or moderate to high intensity exercise. Found in whole grains, pasta, potatoes, fruits, milk, yoghurt, soft drinks, confectionary and sports products such as

sports drinks and gels. CHO is broken down to glucose, a form that it is available to be used by the body. Stored in the body in a form known as glycogen and found in the muscle and liver. A greater amount is stored in the

muscle (300-400g) compared to the liver (75-100g). There is also circulating amounts found in the blood (blood glucose) of around 25g. When we go to bed and wake in the morning we deplete our liver glycogen stores during this over night fast. When

we awake ready to train what is left is just the stores in our muscles. If we were to head out the doors without breakfast for a training sessions, after about 60 minutes (depending on the

intensity) you will start to deplete your muscle glycogen stores. Body has to switch to a different fuel source (protein /fats) that is more energy demanding and will require a drop in

intensity to continue. This may be experienced as “hitting the wall” and feeling a greater perceived effort.

CHO guidelines for daily fueling and recovery E.g. 70kg male runner training approx. 7 hours

per week will require around 350 - 490g of

CHO/day.Situation CHO targetsLight Low- intensity or skill based activities 3–5 g per kg BM

Moderate Moderate exercise program (~1 hr / day) 5-7 g per kg BMHigh Endurance program (i.e. moderate-to-high

intensity exercise of 1-3 hr / day) 6-10 g per kg BM

Very High Extreme commitment (i.e. moderate-to-high intensity exercise of >4-5 hr / day) 8-12 g per kg BM

Examples of 50g CHO:Grains/cereals: Fruit: Vegetables: Dairy: Sugar foods: Drinks: Sports Foods:• 1 cup Oats (or

Amy’s Grains)• 1 cup muesli• 5 weet bix

(60g)• 2.5 muesli

bars• 2 English

muffin • 1 cup price• 1.3 cups

cooked pasta/noodles

• 2 x banana (med)• 2-3 large fruit

(Mango, pear etc)• 3-4 medium fruit

(apple, orange)• 12 small fruit

(nectarine, apricot)• 2 cups grapes• 2 cup stewed fruit

(520g)• 2.5 cups fresh fruit

salad

• 1 large potatoe (350g)

• 2.5 cups sweet potatoe (350g)

• 14 cups green beans (1800g)

• 1 large can (440g) bakes beans

• 5 cups pumpkin (700g)

• 1 L Milk• 560ml flavoured

milk• 300g custard• 800g diet/natural

yoghurt• 350g flavoured

yoghurt

• 50 g sugar• 3 TBS jam• 3 Tbs honey• 80g

chocolate• 60g jelly

babies

• 600ml fruit juice

• 500ml ‘sweetened’ fruit juice

• 800ml cordial

• 250-300ml fruit smoothie

• 1-2 gels• 1-1.5 sports bars• 1-2 x sports

drink

Meat/protein foods Carbohydrate:100g chicken/beef/lamb/fish

0g

100g nuts 6.1 g (2800kJ’s, 13.8g protein)

Greater duration and intensity of exercise = greater carbohydrate needs

Carbohydrate guidelines: pre, during, postSituation CHO Targets Example/ Comment:

General fueling up

Preparation for events < 90 mins

7-12 g/kg per 24 hr as for daily fuel needs

CHO’s evenly distributed over the day

CHO loading

Preparation for events greater > 90 mins

36-48 hours of 10-12 g/kg BM per 24 hour

Eg 70 kg athlete: 700-840 g of CHO/day for 2 days before event.

Pre event Fuelling

Before exercise > 60 mins

1-4 g/kg BM (consumed 1-4 hr pre-competition)

Eg 70kg athlete:70-280g CHO1 cup oats/AG’s with milk, yoghurt and fruit.OR 2 English muffins (50) with 3 TBS honey/jam (50g)and a banana(25).

During: <45 min Nil needed Nil, can sip on water

45-75 min Small amounts Or Mouth Rinse

Glycogen stores not limited

1-2.5 hours 30-60g/hr 1-2 gels/hr (Pro4mance) with water OR 1-2 Scoops of Sports drink powder (Produrance- Pro4mance)/ hr** e.g. 1 gel every 45 mins with water

2.5-3 hours Up to 90g/hr using multiple carbohydrates (glucose:fructose 1:2 ratio)

3 gels (pro4mance) with water or 3 scoops of sports drink powder.** e.g. 1 gel every 20 mins (with water) OR 1 gel and 2 scoops powder/hr

Speedy refueling

If less than 8hrs between 2 big sessions

1-1.2 g/kg BM every hour for first 4 hr then resume daily fuel needs

70kg athlete:70-84g every hr for first 4 hoursEg 560ml flavored milk and banana.

Lets talk Protein Protein had various roles in the body including structural and functional roles. Structural: Build connective tissue, cell membranes and muscles cells Functional: Components of key hormones and enzymes that have vital regulatory

functions in the body. Important for repairing muscle tissue Simplest form of protein is known as Amino acids (AA), there 20 different AA’s, 8

which are essential (must come from diet). Some AA’s can also be used as a minor fuel source Strength and endurance athletes have higher protein requirements Adolescents require additional protein for growth

Protein daily guidelines Estimated protein requirements for athletes

Group Protein intake (g/kg/day)

Sedentary men and women 0.8-1.0Elite male endurance athletes 1.6Moderate-intensity endurance athletes (a) 1.2

Recreational endurance athletes (b) 0.8-1.0

Football, power sports 1.4-1.7Resistance athletes (early training) 1.5-1.7Resistance athletes (steady state) 1.0-1.2Hypertrophy 1.2-2.0

Female athletes~15% lower than male athletes

70kg Male runner training around 7 hours per week1.2 x 70 =84g protein/day

(a) Exercising approximately 4-5 times per week for 45-60 min(b) Exercising 4-5 times per week for 30 min at <55% VO2peak

Protein in food “Lean meat and alternatives” and “Dairy and alternatives” are rich sources of

protein. They are also considered to be high biological value as they contain all essential Amino Acids

Plant based foods including “Whole Grains” , beans and legumes and nuts are also a beneficial sources of protein but are incomplete (missing all essential AA’s) so it’s a great idea to mix these foods to to get the balance.

Protein requirements often OVER estimated Athletes generally have a greater appetite and food intake thus daily

requirements are easily met. It often the “timing” of protein intake that can be improved for recovery and

hence end performance benefits.

Protein in food

Animal Foods Plant Foods

2 small eggs30 g (1.5 slices) reduced fat cheese70 g cottage cheese1 cup (250 ml) low-fat milk35 g lean beef, lamb or pork (cooked weight)40 g lean chicken (cooked weight)50 g grilled fish50 g canned tuna or salmon200 g reduced fat yoghurt*100g Chobani (plain) yoghurt

100g (3/4 cup) Amy’s Grains (RAW)4 slices (120 g) wholemeal bread3 cups (90 g) wholegrain cereal2 cups (330 g) cooked pasta3 cups (400 g) cooked rice3/4 cup (150 g) lentils or kidney beans200 g baked beans120 g tofu60 g nuts or seeds300 ml soy milk

Protein rich foods for athletes. The following foods provides approximately 10 g of protein, have moderate to low fat contents

and are rich in other nutrients.

Pro4mance “Recover” provides 7.3g protein per scoop plus additional nutrients for endurance athletes.

My steak is normally at least 250g…

= 72 g protein

Post training and Protein intake The body is most effective at replacing carbohydrate and promoting muscle repair and growth in the first ~1

hour after exercise (glycogen re synthesis and protein re synthesis is heightened). However this will continue to occur for another ~12-24hr. If you are training multiple times a day maximize your recovery in the first 1 hour after you finish exercising by

consuming CHO + Protein. The additional CHO will help prevent muscle breakdown but also stimulates protein synthesis. Refueling and replenishing early will also support your immune system Aim to consume 15-20g of high biological protein + CHO (1-1.2g/kgBW)within the first 1 hr.

1 x Choani Yoghurt + 2 x banana

2 x Toast 1 x banana 1 x TBS Honey1 x 300ml LF milk

Smoothie:½ cup yoghurt1 cup milk1 cup fruit¼ cup Amy’s Grains

Fluid? How much? No universal guidelines During a marathon, average sweat rates are

anywhere between 500ml to 1.5L per hour. Athletes should be aware of the performance and

health consequences of dehydration with a greater the 2% loss of body weight lost as fluid and aim to prevent this.

1L of sweat = 1kg of body weight loss. Sports drinks pack carbohydrates, electrolytes (lost

through sweat) and fluid which provide convenience for an athlete during and the immediate post training. Sports gels will also contain electrolytes.

Around 500-750ml/hour of fluid is a base line for most athletes, again this can vary greatly depending on various factors listed above.

Fluid Why fluid is important: Essential to maintain blood volume, regulate body

temperature and allow muscle contractions to take place. During exercise, the main way the body maintains optimal

body temperature is by sweating. Heat is removed from the body when beads of sweat on the skin evaporate, resulting in a loss of body fluid.

Sweat rate increases: temperature, humidity, exercise intensity, larger body size (larger SA), individual variation.

Drinking fluid during exercise is necessary to replace fluids lost in sweat. This action will reduce the risk of heat stress, maintain normal muscle function, and prevent performance decreases due to dehydration.

In most cases during exercise, the rates of sweat loss are higher than the rate you can drink, so most athletes get into fluid deficit.

Dehydration and Performance As dehydration increases, there is a gradual reduction in physical and mental performance. There is an increase in heart rate and body temperature, and an increased perception of how

hard the exercise feels, especially when exercising in the heat. Studies show that loss of fluid equal to 2% of body mass is sufficient to cause a detectable

decrease in performance (that’s a 1.4 kg loss in a 70 kg athlete). Dehydration of greater than 2% loss of body weight increases the risk of nausea, vomiting, diarrhoea, and other gastro-intestinal problems during exercise.

Dehydration reduces the rate of fluid absorption from the intestines, making it more difficult to reverse the fluid deficit. You may end up feeling bloated and sick if you delay fluid replacement.

It is impossible to ‘train’ or ‘toughen’ your body to handle dehydration.

Can you drink too much?

Interfere with your performance (feel uncomfortable) In cool weather or when the exercise pace is gentle, the rate

of sweat loss may be quite low. Unnecessary and potentially dangerous to drink at rates that

are far greater than sweat losses. Such over-hydration during exercise can cause a dilution of blood sodium levels (hyponatraemia).

Symptoms include headaches, disorientation, coma, and in severe cases, death. It is important to note though that this is relatively rare and dehydration is a much more common issue.

How Much Fluid & When?

The amount of fluid and the timing of drinks depend on the individual and the sport. Here are some tips: Always start exercise well hydrated Develop a plan for drinking during exercise based on your own sweat rates. (weighing yourself before and after) Immediately after exercise, monitor your weight change to estimate your final fluid deficit. During recovery, you will

continue to lose fluids through sweating and urine losses, so plan to replace 125-150% of this fluid deficit over the next 2-6 hours.

E.G, if you lost 1 kg (1000mL), drink 1250-1500mL to fully re-hydrate. Drink fluids with your recovery snacks and the following meal to achieve this goal.

Different sports pose different challenges and opportunities for optimal hydration. For team and racquet sports there are formal breaks between play, with substitutions and time-outs, all offering an opportunity to drink. Some individual sports require you to drink on the move. Be smart and practice strategies to get maximum benefit from fluid intake with minimal fuss and discomfort.

Thirst is not an effective indicator of hydration status while exercising. There is usually a significant fluid loss before you feel thirsty.

What is the best fluid to drink? Many drink options available. Plain water is an effective drink for fluid replacement, especially in low intensity and short duration sports. Sports drinks can provide an performance benefit in SOME longer duration sports:

Can encourage fluid uptake (tastes good). Carbohydrate in fluid helps meet CHO goals. Electrolytes such as sodium are lost in sweat and need to be replaced during and after prolonged exercise. Sodium improves fluid intake as it stimulates thirst, promotes both carbohydrate and water uptake in the intestines, and reduces

the losses through urine

Other considerations for athletes

When is an athlete ‘too lean’ and ‘The female athlete triad’ Carbohydrate loading, who will benefit? how do you do it? What are

common mistakes? Weight loss without compromising performance Running trots. What are they? How do you prevent it? Race/competition day tips!

The Female Athlete Triad (Triad) What is the Triad?  The Female Athlete Triad is a syndrome of three interrelated conditions that exist on a

continuum of severity, including: Energy Deficiency with or without Disordered Eating Menstrual Disturbances/Amenorrhea Bone Loss/Osteoporosis

What Causes the Triad?Energy Deficiency with or without Disordered Eating• An energy deficiency is an

imbalance between the amount of energy consumed and the amount of energy expended during exercise. 

• The primary cause of the triad is energy deficiency. 

• Often a conscious restriction of food intake, problems with body image and a high drive for thinness. 

• Sometimes, these conditions can lead to disordered eating, or more serious eating problems, like anorexia or bulimia.

Menstrual Disturbances/Amenorrhea• Amenorrhea - defined as no

menstrual period for 3 + months• Athletes with irregular menstrual

cycles are also susceptible to the effects of the Triad.

Bone Loss/OsteoporosisDecrease in BMDIncrease risk of

osteoporosis (porous bones) and fracture

Carbohydrate loading, what is it and who will benefit from this practice?

Carbohydrate loading, what is it? Carbohydrate loading is a strategy involving changes to training and nutrition that

can maximise muscle glycogen (carbohydrate) stores prior to endurance competition

Does carbohydrate loading improve performance? Carbohydrate loading enables muscle glycogen levels to be increased to around

150-200 (from 100-120 mmol/kg ww) mmol/kg ww.  Improve endurance exercise by allowing athletes to exercise at their optimal pace for a longer time. 

Estimated that it can improve performance over a set distance by 2-3%.Who should carbohydrate load? Anyone exercising continuously at a moderate to high intensity for 90 mins + is

likely to benefit.  Sports such as cycling, marathon running, longer distance triathlon, cross-country

skiing and endurance swimming benefit from carbohydrate loading.  Shorter-term exercise is unlikely to benefit as the body's usual carbohydrate stores are adequate

How to carbohydrate load? 1-4 days of exercise taper while following a high carbohydrate diet (10-12g/kg

body weight) is sufficient to elevate muscle glycogen levels

Common mistakes made when carbohydrate loading

Failing to taper training.  Some athletes can find it difficult to reduce training for 1-4 days before competition. 

Fail to consume enough carbohydrate.  Many athletes lack nutritional knowledge and underestimate the amount of carbohydrate required and where to find rich sources . 

Failing to cut back on fibre and making use of compact/rich sources of carbohydrate such as sugar, cordial, soft drink, sports drink, jam, honey, jelly etc.  Including too many high fibre foods may result in stomach upset or find the food too bulky/filling to consume.

Fear of weight gain (approximately 2kg) that is expected. This is not fat gain this extra weight is due to extra muscle glycogen and water. 

Use carbohydrate loading as an excuse to eat everything and anything in sight.  Consuming too many high fat foods will make it difficult to consume sufficient carbohydrate. It may also result in gain of body fat. 

It is important to stick to high-carbohydrate, low-fat foods while carbohydrate loading.

TIPS: Apps and nutrition programs such as Calorie King, Easy Diet

diary and My Fitness Pal can be useful in tracking your carbohydrate and total energy intake.

Don’t forget to eat from the 5 food groups to meet your nutrition requirements.

Practice in your training!

Weight loss, health and performance

Weight loss is a result of being in an energy deficit (less energy in, more energy out)

Many ways to achieve an energy deficit – some hinder performance, negatively effect health and are unsustainable

Important to meet food groups + maximise nutrition around training (eg pre, during and post nutritio guidelines)

Consequences of getting it wrong: Impaired Immune function Impaired Performance Delayed Recovery Hormonal and Menstural dysfunctions (women) Osteoporosis

Race day comfort and success

‘Runners gut’ or ‘runner trots’ can be experienced as cramping, bloating, gas and the urgency to go to the bathroom.

Often associated with loose bowel’s/diarrhoea Common in runners and triathletes due to the biomechanical nature of

running. Multiple possible causes

Raise your hand if you have ever been in this situation training or racing?

CausesDehydration Dehydration increases the risk of nausea, vomiting, diarrhoea Highly concentrated carbohydrate drinks Drinking fluids with a high carbohydrate concentration (greater than 10% – e.g. soft drink, fruit

juice and energy drinks) can cause diarrhoea and gut issues during exercise as they draw extra water into the gut. Standard sports drinks (4 – 8% carbohydrate) are usually less likely to cause gut upset.

Reduced blood flow to the gut from exercise A lack of blood flow to the gut (ischaemia) is the main cause of nausea, abdominal pain,

vomiting and diarrhoea.  During exercise blood is redirected from the gut to the working muscles (e.g. legs) . This effects proper digestion.

Timing of the last meal before exercise Eating too close to exercise doesn’t allow the stomach enough time to digest the food eaten.

Although everyone is different, a good general rule is to avoid eating a main meal within the 2-4 hours before exercise.

The type of food eaten just before exercise High fibre, fat and protein meals consumed pre-exercise are slower to empty from the stomach. Caffeine stimulates the bowel. Decrease caffeine or know your limits. Gut-related medical conditions Coeliac disease is a genetic medical condition that results in a permanent intolerance to gluten

and can cause GIT symptoms if undiagnosed or poorly managed. Irritable bowel syndrome, lactose intolerance and fructose are associated effect the GI system

and can be intensified during exercise. These should be properly diagnosed by a dietitian and a treatment plan put in place

Reducing fiber 1-2

days prior to

Bussselton ½

ironman.

Race/competition day tips Never try anything NEW on race day. Practice your nutrition

strategy in training! This includes the day before and day of race day!

Don’t just copy a friend or magazine Practice picking up/grasping cups on the run Know at what time intervals you will drink/eat. Write them down

(wrist band hand). Know where the bathrooms are on course/at event Always use the bathroom before leaving home AND bring a spare

toilet roll. Consider the climate – will you need more/less fluids? If nutrition (gels, sports drink etc) is supplied on course find out

brand/type and practice with these in training. Know where aid stations are located

Quiz:1. Name the 5 food groups2. What nutrients are higher for endurance athletes?3. What nutrient is higher for females especially runners?4. What are the 3 dimensions of the female athlete triad?5. How long do you need to Carbohydrate load for?6. What is the benefit of carbohydrate loading?7. In what type of sport would gels and sport drink be advantageous and

why?8. What’s a cause of running trots?

I hope these tips have been helpful!

Instagram: @amyleegiannotti

Twitter: @giannotti_amy

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W: www.eatingfit.com.auE: amy@eatingfit.com.au

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My main nutrition tip from this evening was..

“Carbohydrate is the bodies preferred fuel source for moderate to high intensity exercise. Don’t compromise your performance by running on empty”

For your chance to win a pair of Brooks runners and 6 months subscription to Runner’s World Magazine , share a photo of your favourite pre-run nutrition, use the hashtag #runmelbourne2016 and post it on instagram before Wednesday 15 June.”