Duane Franks, MS Dorette Franks...• Examples of daily nutrition needs for the endurance athlete during the pre-race season 135 lb. female training for an Ironman. Kilograms: 135

Duane Franks, MS Dorette Franks

©2013 DORETTE FRANKS

•  Duane Franks -  Trifiniti Endurance, Founder

-  Masters Degree in Exercise Physiology

-  USAT Level 2 Certified Coach

-  ACSM Fitness Director

-  30 years of professional fitness management

-  Contributing author for Triathlete Magazine

-  Coach 300+ athletes to successful IM finishes

-  31 year triathlon veteran

-  20 time Ironman (10:09 in Kona), USAT AA,

-  USAT Double Centurion, Team USA, top AG

-  2009 Ultraman Hawaii finisher

•  Dorette Franks •  Trifiniti Endurance and Nutrition Coach

•  BS Dietetics, SFSU May 2014

•  Sports Nutrition Specialist

•  Whole-food, plant based nutrition

•  USAT & USAT&F Level 1 Coach, RRCA Certified

•  12-year triathlon competitor

•  5 time Ironman Finisher

•  2011 Team USA Long Distance World Championships

•  2010USAT Age Group Nationals

•  2010 Ultraman Canada

PRESENTERS


ENDURANCE TRAINING •  > 4 – 24 hrs., but may also apply to events lasting <4 hrs.

•  Examples •  Endurance: Marathon, half Ironman, Ironman •  Ultra Endurance: Ironman, Marathon swimming, RAM (Race

Across America) Ultraman •  On average, those new to Ironman [Lake Tahoe] may expect to

finish within 13 – 15 hours •  Training for a purpose, fueling for a purpose

•  Eat to train, not train to eat •  Not the time for diets


NUTRITION PERIODIZATION… •  Much like following a periodized training plan, endurance sports nutrition is often periodized to

meet the energy needs within each mesocycle.

•  Macrocycle – the training year

•  Mesocycle – the training that occurs within the year

•  Preparation

•  Competition

•  Pre Race

•  Race

•  Transition

•  Microcycle – the training/nutrition progression within a week. Caloric intake may be lower during low volume/intensity day’s but increase as intensity or volume increases through the week. This is dependent upon the design of the plan, for each coach designs a training plan that is unique in and of itself. Most common training plans consist of an active or full day to recovery (Monday) and progress within the week such that the longest workouts are commonly held back to back (Saturday & Sunday); hence, caloric intake may be periodized through the week or remain constant.


…NUTRITION PERIODIZATION

Mesocycle •  Preparation: training intensity is low (zone 1-2), base

training, and gradually increases. Volume is moderate and slowly increases. • Physiological goals is to improve endurance ~ fat is

primary fuel substrate; training type 1 muscle fiber. • General/Specific • Weight Loss still OK



Competition: intensity increases, volume is moderate. •  Goal: Improve VO2 and body’s ability to clear lactate •  Energy expenditure increases

1. Pre Race – Race peak season 2. Race •  Physiological goal: improve race performance

and optimize recovery •  Nutrition leading up to the race, during and post

is extremely important. •  Weight maintenance



Transition: off year/off season, active recovery • Training volume is low and enjoyable • Best time of season to drop weight


PERIODIZATION DAILY NUTRITION AT A GLANCE

TRAINING PHASE: Preparation Prerace Race Transition

Carbohydrates 5-12 g/kg 7-13 g/kg 7-12 g/kg 5-6 g/kg

Protein 1.2 – 1.7 g/kg 1.4 – 2.0 g/kg 1.4 – 2.0 g/kg 1.2 – 1.4 g/kg

Fats 0.8 – 1 g/kg 0.8 – 1 g/kg 0.8 – 2 g/kg 0.8 – 1 g/kg

Adapted from: Seebohar, Bob, MS, RD, CSCS, ”Nutrition for Endurance Sports." Trans. Array Sports Nutrition, A Practice Manual for Professionals. 4th. American Dietetic Association, 2006. 445-459. Print.

DAILY NUTRITION NEEDS BASED ON TRAINING CYCLES

Daily nutrition needs for endurance athletes vary depending upon the training phase and duration of the event.


FIRST THINGS FIRST… …ARE YOU EATING ENOUGH THROUGH THE DAY? •  Daily meal distribution

•  25-30% daily calories = meals (breakfast, lunch, dinner)

•  8-12% = 2-3 snacks •  70% of calories consumed prior to dinner •  Eat often to maintain adequate glycogen stores


MACRONUTRIENTS… •  Carbohydrates (CHO)

•  4 cal/g •  Protein (PRO)

•  4 cal/g •  Fats (FAT)

•  9 cal/g •  Alcohol

•  7 cal/g Alcohol is not a macronutrient, but helpful to know that it contains 7 empty calories/gram = no nutritional value.


PERIODIZATION DAILY NUTRITION AT A GLANCE •  Examples of daily nutrition needs for the endurance athlete during the pre-race season Ø  135 lb. female training for an Ironman. Ø  Kilograms: 135 lbs. / 2.2 = 61.4 kg. Ø  Carbohydrate: 61.4 x 7 g/kg = 430 g CHO

x 4 cal./g = 1,719 cal. CHO Ø  Protein: 61.4 x 1.4 g PRO = 86 g PRO

x 4 cal./g = 344 cal PRO Ø  Fat: 61.4 x 0.8 g/kg = 49 g FAT

x 9 cal./g = 442 cal FAT

Ø  TOTAL DAILY CALORIC INTAKE*: 2,505 cal. *The minimum daily caloric recommendation. Disclosure: If the athlete experiences fatigue or even weight loss, the athlete should chose to consume within the mid or upper range of the recommendations, i.e., 10 g CHO/kg body weight rather than 7 g CHO/kg body weight. Always consult a nutrition professional to target the nutrient intake range that is appropriate for your endurance activity.


DAILY BREAKDOWN OF DAILY MACRONUTRIENT INTAKE Ø  135 lb. female training for an Ironman

Ø  Training Phase: Pre Race

Ø  TOTALMINIMUM DAILY CALORIC INTAKE: 2,505 cal.*

Ø  Breakfast, lunch, and dinner ~25% daily caloric intake

Ø  Snacks (2-3) ~12 or 8% daily caloric intake

Ø  At the end of the day, the goal for a 135 lb. endurance athlete is to consume

Ø  Carbohydrate: 430 g

Ø  Protein: 86 g

Ø  Fat: 49 g

*This figure does not include energy intake during training/racing.


SAMPLE DAY MENU – PRE RACE PHASE Ø  135 lb. Female training for an Ironman Ø  TOTAL DAILY CALORIC INTAKE: 2,505 cal. (Carbohydrate: 430g, Protein: 86 g, Fat: 49 g)

Breakfast

1 Hard Boiled Egg

½ cp Steel Cut Oats (slow-cooked)

1 cp Berries (strawberries & blueberries)

1/8 cp Organic Raw Walnuts

CAL: 531; CHO: 67g; PRO 25g; FAT 21g; Fiber 13g

Snack

1 Organic Brown Rice Cake

2 cp Watermelon

9 Baby Carrots

CAL: 212; CHO 45g; PRO 3g; FAT 12g; Fiber 4 g

Lunch

Turkey Sandwich (2 oz Boar’s Head Deli Sliced, 2 slices Ezekiel 4:9 Sprouted Grain, Lettuce, Tomato, Pickle, Mustard)

1 med. Banana

12 oz Starbucks Non Fat Latte

1 Homemade Chocolate Chip Cookie (100g)

CAL: 626; CHO: 86g; PRO 33 g; FAT 16g; Fiber 9g

Snack:

~ ¾ CLIF Bar, Chocolate Chip

CAL: 188; CHO 34g; PRO 8g; FAT 4g; Fiber 4g

Dinner

2 Fresh Spring Rolls (Vegan)

½ cup Steamed Edamame

4 oz Grilled Salmon

½ cp Organic Brown Jasmine Rice

1 Kiwi

1 Orange

CAL: 771; CHO 121g; PRO 35g; FAT 22 g; Fiber 15 g

Snack:

1 cp Fresh Strawberries, halved

1/2 cp. Fage non-Fat Greek Yoogurt

2 tsp Raw Honey

CAL: 137; CHO 25g; PRO 9g; FAT 1g; Fiber 3g

TOTAL DAILY INTAKE: CAL 2,465; CHO 378g; PRO 113g; FAT 76g*

*Sources of fat are primarily healthy fats containing Omega 3.


Daily Macronutrient Needs •  Carbohydrates

•  5-12 g/kg body weight

•  5-7g/kg = moderate to low intensity

•  7-12 g/kg = moderate to heavy training

•  10-12 g/kg = extreme training (4-6 hours)

•  Protein •  1.2 – 1.7 g/kg body weight

•  Fats

•  0.8 – 1.0 g/kg body weight

Macronutrient for Training •  Consume 30-60 g CHO/hr. of

training from liquid or solid. •  CHO intake is beneficial

during high intensity workouts/training.

One GU = 21g CHO or 4 GU Chomps = 23g CHO; consume ~45 min intvls.

One 12 oz. serv. Gatorade PRO series = 21g CHO

PERIODIZED DAILY MACRONUTRIENT NEEDS PREPARATION CYCLE (BASE PHASE)


Daily Macronutrient Needs •  CHO

•  7-12 g/kg body weight •  PRO

•  1.4 – 2.0 g/kg body weight •  FAT

•  0.8 – 1.0 g/kg body weight 150 lb. man = 68 kg 68 kg x 7 g CHO = 477 g CHO 68 kg x 1.4g PRO = 133 g PRO 68 kg x 0.8 g FAT = 54 g FAT

Macronutrient for Training •  Continue to consume 30-60 g

CHO/hr. of training from liquid or solid. Stick with what worked during the base/prep cycle

•  Increase sodium intake

•  Eat often through the day to optimize muscle glycogen storage; don’t skip meals.

PERIODIZED DAILY MACRONUTRIENT C0MPETITION (PRE RACE CYCLE)


Daily Macronutrient Needs •  Lower range is for athletes

racing <5 hrs. Those racing ultra endurance need to consume more than 13-15 g/kg

•  CHO

•  7-12 g/kg body weight

•  PRO

•  1.4 – 2.0 g/kg body weight

•  FAT •  0.8 – 2.0 g/kg body weight

Macronutrient for Training & Racing •  Prior to training/race

•  Consume 1-4g CHO/kg body weight 1-4 hrs.

150 lb man = 68 kg Consume 68-272g CHO 1-4 hours prior to training/event •  20 min prior to race, top off

glycogen stores with 30g CHO 4 GU Chomps eaten slowly 15-25 min prior to event

•  During •  Consume 30-100g CHO body

weight (120-400 kcal) per hr.

PERIODIZED DAILY MACRONUTRIENT RACE CYCLE


ADDITIONAL PRE TRAINING/RACING FUELING GUIDELINES Consume carb friendly meal 2-3 hrs. before exercise ~ Early morning training or race •  At least 2 hrs. prior to race •  Stick with carbohydrates that will be absorbed

•  Steel cut oats & sliced banana •  Avoid high fat foods or high textured foods such as nutty granola mix, cheese omelet with

sausage, etc. •  You are “topping off” glycogen reserves

Examples of what not to eat pre training: •  Pizza •  Hamburgers •  Chinese food •  Heavy sandwich (roast beef on sourdough with cheese, etc).


PERIODIZED DAILY MACRONUTRIENT RACE CYCLE Macronutrient for POST Race •  Within the first 30 minutes

•  Eat 1.0 – 2.0 g CHO/kg body weight and at 2-hour intervals thereafter

135 lb female should consume 61 – 123g of CHO post race w. 6-20g PRO

Examples: Chocolate milk & banana

•  Include 6-20g PRO

•  Within 2 hours later •  Eat a mixed meal – burrito, rice bowl,

•  Fat intake should be minimal 2-4 hours following


PERIODIZED DAILY MACRONUTRIENT TRANSITION/ACTIVE RECOVERY CYCLE (OFF SEASON)

•  Reduce CHO intake •  5-6 g/kg body weight

•  PRO

•  1.2 to 1.4 g/kg body weight

•  FAT

•  0.8 – 1.0 g/kg


VEGETARIAN/VEGAN ENDURANCE INTAKES

•  Carbohydrates •  6-10 g/kg/day for “active” vegetarians – pre season •  8-10 g/kg/day for elite, competitive, or heavy training

•  Protein

•  1.3 – 1.8 g/kg/day (vegetarian/vegan)

•  1.2 – 1.4 g/kg/day (non vegetarian) •  Vegetarians/vegans can increase their CHO intake by taking in more protein plan sources of protein

•  Include vitamin C when consuming plant based proteins to increase absorption of non-heme iron

•  FAT

•  20-25% energy from fat after CHO and PRO needs have been met.

Source: Larson-Meyer, PhD, RD, FACSM, D. Enette. "Vegetarian Athletes." Trans. Array Sports Nutrition, A Practice Manual for Professionals. . 4th. American Dietetic Association, 2006. 294-317. Print.


ALTITUDE •  Guidelines to consider when training and racing in altitude: •  Increase fluid intake… •  Eat small, frequent meals.

•  Loss of appetite may lead to decrease in 40-60% energy intake compared to sea level.

•  Eat “transitional foods” to aid in physiological digestive adaptations:

•  Light soups

•  Cottage cheese •  Mashed potato’s

•  Canned or dry fruits


HYDRATION


•  An average man weighing 70 kg contains approximately 60% water – approx. 40 Liters.

•  Relative sweat rates and sweat sodium concentrations are mostly determined by genetics. Acclimation to heat helps to a large extent.

•  The amount of sweat loss during exercise is primarily dependent on the environmental conditions, intensity and the duration of that exercise.

•  Higher elevation results in increased fluid losses.

•  Fluid loss averages 1-2 L per hour during prolonged exercise.

HYDRATION •  A 2005 study evaluated weight changes in 1,423 competitive athletes

following several ultra endurance events held in 2000-2001 and reported 50% lost more than 2.5kg(5.5 lb.) of their body weight due to fluid loss.

•  “Only a few athletes consume enough fluids to offset their sweat losses. •  Even a slight dehydration of 1-2% loss in body weight has a negative effect

on physiological function and performance. •  Thirst is not a good indicator that we need to drink. (1-2% loss by the time

we sense thirst)


EFFECTS OF DEHYDRATION


HYDRATION


•  Fluid replacement should approximate sweat and urine loss. •  Body size, genetics and individual physiology will dictate sweat rate with

larger athletes sweating up to 3-4 L/hour under extreme conditions. •  The maximum volume that can be absorbed appears to be approx. 2L/hour.

•  Sodium and small amounts of glucose (3%)aids water absorption into the cells.

•  Osmo and Scratch Labs absorb well. These are fluid and electrolyte replacements, not energy!

HYDRATION STRATEGIES


•  Pre-exercise •  Approx. 17-20 oz, 2 to 3 hours before activity •  Consume 7-10 oz 10 to 15 minutes prior

•  1 large water bottle holds 22-24 oz (1.5 lbs) •  During exercise

•  Know individual sweat rate!!! •  Goal is to meet loss with fluid replacement during the bike portion of a triathlon. Difficult to stay

hydrated on the run. •  Post-exercise

•  Rapidly replace lost fluids within 2 hours after workout •  Urine output should be copious and clear. •  Once dehydrated, it may take up to 2 days to fully recover

•  Avoid overdrinking as well! •  Recent studies have shown that mild body weight loss during a race is common in the fastest

athletes.

ELECTROLYTES


•  Electrolytes include sodium, potassium, chloride, magnesium phosphate and calcium. Most are trace minerals and generally don’t present a problem.

•  Loss of sodium in sweat varies among individuals with a range from 1000-3000 mg per hour. Or as high as 5000-6000 mg in some high salt sweaters in extreme conditions. Most report an average of approx 1000 mg/hour

•  Training may help reduce sweat sodium concentration, however acclimation also results in higher sweat rates.

•  Salt-stained clothes, stingy salty eyes and history of cramping may be an indication of a higher sodium sweater? Or can be caused by ingesting too much sodium.

ELECTROLYTES •  Electrolyte replacement products vary in the amounts and types of

electrolytes. •  Some research shows 100-110 mg sodium/8 oz fluid is sufficient to maintain

blood concentrations assuming normal hydration, normal sweat loss and normal sodium sweat concentrations. However 200 mg/8oz may serve endurance athletes as better recommendation.

•  Salt food generously during times of high workout volume and the week leading up to a race, especially in warm and/or hot climates. Trace minerals can also help prevent a deficiency during high training volume.


HYPONATREMIA


•  Hyponatremia is less common than dehydration and heat illness but can be

more severe. •  Hyponatremia: serum sodium concentration less than 135 mmol/L. •  Severe conditions include grand mal seizures, pulmonary edema, respiratory

arrest, coma and death. •  Milder symptoms include malaise, confusion, lack of coordination, weakness

and fatigue. •  Higher risk individuals include less experienced athletes “back of the

packers”, gaining weight/edema, anti-inflammatory ingestion prior or during the event. NSAID’s are not recommended during prolonged activity especially when associated in fluid loss.

•  Women are more sensitive to the symptoms of hyponatremia but more research is needed before we can conclude they are at higher risk.

CAUSES OF HYPONATREMIA


1.  Excessive water intake dilutes blood sodium levels. 2.  Over drinking of low sodium fluids. 3.  High volume of water (or sport drink) consumed too quickly following

exercise. 4.  High sweat rate + high salt sweat concentration in some individuals but

less likely a cause.

THE DEVELOPMENT OF HYPONATREMIA


PREVENTING HYPONATREMIA •  Know your bodies needs – DRINK APPROPRIATELY! •  Measure body weight before and after key workouts.

•  In a variety of environmental conditions

•  At race intensity

•  While ingesting race day nutrition

•  Formulate a race day plan

•  Pay attention to thirst


MUSCLE CRAMPING


•  Generally fall into 2 categories •  Overload and fatigue (rapid onset in specific working muscle). Often resolved by

reducing effort, stretching. •  Exertional Heat Cramps (twitches become more severe and wide spread

including non working muscles) caused by dehydration, high sodium & elecrtolyte loss.

•  Prevent cramps by beginning well hydrated and staying properly hydrated. •  Eat right – depleted glycogen can also lead to cramping in the next training

session or event. •  Recover with beverage containing electrolytes. •  Stretch after training. •  Tonic water with Quinine may also help prevent cramping

•  Prevent cramps by training at specific race effort! •  Are sodium & electrolyte really necessary or is it just a placebo?

•  Does it matter?

RACE DAY TIPS


•  In a double swim loop if available, drink 1-2 cups of sport drink or water upon exiting after first loop.

•  Electrolyte pills can be stored in bento boxes as well as jersey pockets, taped to frame or in flasks. Always use the ‘special needs bag’ even if only as a back-up.

•  Use a special belt that can carry gels and has a pocket for electrolyte pills (keep water proof).

•  Reserve one bottle cage for water only if you need to dilute sport drink. •  Experiment in training, NOT ON RACE DAY!

RACE DAY TIPS


•  Electrolytes pills can be stored in small zip-lock bags or new Salt Stick dispenser.

•  Take extra bags of pills in case you lose some. Store one extra bag under seat or with spare tire.

•  Aero-bar mounted drinking systems make it easier to stay hydrated. Set your watch to every 5 minutes to remind you to drink.

•  Know what products are served on the course and test in training. Best to carry your own preference and use your special needs bag. Freeze water bottles the night before.

•  While on the run, wear your race number belt over your top so it can hold ice down the front and back. Place ice under hat also. Avoid getting your shoes wet from spectators spraying.

IRONMAN 911


•  Education and prevention is the best defense!

•  ↑ HR relative to RPE or workload (pace, power) may indicate dehydration.

•  Drink water/sport drink

•  Reduce intensity

•  ↓ HR and workload relative to RPE may indicate low blood sugar.

•  Eat/drink CHO, coke if on the run.

•  Reduce intensity and sip water to allow absorption;

•  Muscle cramps if not from muscle overload, may indicate dehydration and or loss of electrolytes.

•  Ingest sodium in form of sport drink or other supplementation

•  Break open or chew into capsule to release salt-taste onto tongue.

•  Pickle juice?

•  Reduce intensity, stretch, deep breathing, unclip if on bike, walk backwards if on run.

IRONMAN 911 •  GI bloating, distress, diarrhea, cramping may be a sign of dehydration

with too high concentration of CHO in stomach. •  Reduce intensity, drink plain water/sodium to allow to absorb.

•  Dizziness, disorientation, confusion, dry skin, extreme headache, swelling in ankles and wrists may be symptoms of hyponatremia or heat illness. •  Stop immediately, sit in shade call for help. Not a time to be a

hero.


THANK YOU

Contact Information

www.trifiniti.com [email protected]


Documents

Duane Franks, MS Dorette Franks...• Examples of daily nutrition needs for the endurance athlete during the pre-race season 135 lb. female training for an Ironman. Kilograms: 135