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Fueling for Endurance
Kathy G. Wise, RD/LD, LWC, CWPDirector, Health & Wellness
Mercy Medical Center
Training for the Run
Endurance athletes spend months training for a marathon or triathlon with a performance goal in mind.
Endurance Athlete
ACSM defines an endurance athlete as one who trains and competes for 90 minutes or longer
Physiologic and Metabolic
Changes of the Endurance Athlete
Catabolic Hormone fluctuations
Muscle protein degradation
Glycogen depletion
Depression of the immune system
Changes occur during and after endurance exercise
Catabolic Hormones
Catabolic hormones
Cortisol
Epinephrine
Nor epinephrine
Glucagon
Released in response to vigorous workout periods and during the recovery process
Necessary for promotion of glucose, protein and fat as fuel
Catabolic Environment for Fueling Cortisol is released to stimulate glucose
production by the liver and metabolize fat, protein and carbohydrate
Strenuous exercise results in net protein loss and decreased protein synthesis
Fat and protein breakdown and glycogen depletion occur
Catabolic hormones remain elevated for 30 to 60 minutes following a vigorous workout
The Endurance Athlete
Physiologic and Metabolic Changes of the Endurance Athlete put the athlete at high
risk of bonking
The Endurance Athlete
• The body of an endurance athlete is like race car with two fuel tanks
Tank A is the body’s fat stores
Tank B is the body’s carbohydrate stores
Limited Fuel Tank
The body can only store 2,000 calories of stored glycogen
Draining the Tank
When we exercise for less than 90 minutes, tank B has sufficient stores to power us through the activity.
However, when we exercise for more than 90 minutes, we need to have a nutritional plan to prevent the low fuel light from turning on.
Four Key Areas
Fueling Before Exercise
Fueling During Exercise
Fueling After Exercise
Daily Fueling
Fueling Before Exercise
Three or four hours, eat 300-600 calories, primarily of carbohydrate (2-3g/kg body weight)
Moderate in protein
Low in fat
Minimize the amount of fiber in this meal to prevent stomach discomfort during exercise
Adequate fluids to replace sweat losses
Pre-exercise Meal
Oatmeal with milk, fruit and nuts
Turkey sandwich with fruit
Cottage cheese with crackers
and fruit
Toast with peanut butter
Fueling During Exercise
Mid-exercise foods can include:
Gels
Energy beans
Energy beverages
Honey
Bananas
Oranges
Fueling Frequency
Fuel your body every 45-60 minutes during a long workout.
ACSM guidelines recommend 30-60 grams of carbohydrate (120-240 calories) per hour.
Provide the body with fluids and electrolytes.
If the workout is less than 90 minutes, but at a high intensity, you may want to drink an energy drink instead of water or bring an energy gel with you.
Fueling After Exercise
Post workout goal is recovery fuel
Replenish glycogen stores
Optimize protein synthesis to repair damaged muscle tissue and stimulate the development of new tissue
Replace fluids and electrolytes that were lost in sweat
Window of Opportunity
Within 30 to 60 minutes of exercise
300-400 calories
Carbohydrate (75-100 grams)
Protein (at least 10 grams)
The carbohydrate-to-protein ratio:
3:1 ratio in long, high-intensity workouts
Resistance 2:1 ratio
Endurance 3:1 ratio
Longer distance running/multi event 4:1
Fuel again 2 hours post exercise
Post Exercise Fuel
Carbohydrate and Protein Partners
Carbohydrates
Raise insulin levels
Promotes uptake of glucose which turns off the catabolic hormones
Promotes muscle repletion of glycogen
Protein
Complete protein supplies the necessary amino acids for protein synthesis and muscle repair
Post Exercise Fuel
Utilize High Glycemic Index Carbohydrates and Protein Combos
Post-exercise foods can include:
Chocolate milk
A high-density nutrition bar
Smoothie with yogurt and fruit
Natural peanut butter and jelly sandwich
Greek yogurt and low fat granola
Fruit and a low fat cheese stick
Daily Fueling
The fourth way to prevent your low-fuel light from turning on is to eat a diet consistently high in carbohydrates.
Include:
Whole grains
Fruits
Vegetables
Lean protein
(not in cookies and chips)
Pre-Event Meal
Exercise performance can be affected by diet
Pre-event meal is an integral part of training
Pre-event meal cannot compensate for a poor training diet
Pre-Event Meal
Focus on Carbohydrate
Prevent weakness and fatigue
Low blood sugar
Inadequate muscle glycogen stores
Ward off hunger
Minimize GI distress
Guarantee optimal hydration
Familiar and tested
Optimal Pre-Event Meal
Carbohydrate and fluids
Consumed 2 to 3 hours prior to event
Allow time for digestion and absorption
400 to 500 calories
Low in fat
Low in fiber
Moderate protein
Liquid Meals
Liquid carbohydrate can be consumed when time is limited prior to event
Sources
Sports drinks
Juices
Low-fat, low fiber smoothies or shakes
Liquid yogurt
AVOID carbonated drinks
Morning Event Fueling
The night before:
High carbohydrate meal
Early morning:
Light breakfast
Cereal and non-fat milk
Fresh fruit or juice with toast or bagel (limit fat)
Pancakes or waffles (limit fat)
Non-fat or low-fat fruit yogurt
Liquid meal
Afternoon Event
The night before:
High carbohydrate meal
Breakfast:
High carbohydrate meal
Lunch:
Jelly sandwich with a little peanut butter
Fruit with low fat yogurt
Nutrition bar
Good Carbohydrates
Higher Glycemic Carbohydrates
potatoes, yams, root vegetables
beans, peas, corn, carrots
wheat bread, cereal, bagels
bananas,
macaroni, spaghetti, brown rice
apples, oranges, bananas, dried fruits such as raisins
Good Proteins
Animal or Plant Complete Proteins
Lean beef
Chicken
Fish
Eggs
Low Fat Cheese, cottage cheese
Greek yogurt
Nuts, peanut butter
Tofu and soy products
Good Carbohydrate-Protein Combos
Low fat or fat free milk
Low fat chocolate milk
Low fat yogurt with fruit
Beans, legumes, green peas
Soy milk, Almond milk
Performance Foods for Vegetarians
Plant-based protein foods: legumes, tofu, texturized vegetable and soy protein, quinoa, nuts and seeds
Plant-based iron-rich foods: legumes, nuts, seeds, whole and enriched grains, dark green leafy vegetables, dried fruit
Calcium-rich foods: dairy products, dark green leafy vegetables, fortified tofu, fortified soy milk and fruit juices, legumes, nuts
Vitamin B12 sources: dairy products, eggs, nutritional yeast, fortified foods (soy milk, cereal, meat analogues)
Strategies for Vegetarian Athletes Meet daily needs for protein and essential amino acids by
eating a variety of plant-based protein sources
Include plant-based iron-rich foods in meals and snacks to facilitate oxygen transport in the body and promote optimal respiratory function during exercise
Consume foods high in vitamin C with iron-rich foods to boost iron absorption
Select foods high in calcium and vitamin D to build strong bones and reduce risk of stress fractures
If you are vegan (avoids all animal products), choose vitamin B12-fortified foods or take a vitamin B12 supplement daily
Energy Bars
High-carbohydrate bars make great choices for carbohydrate fueling both before and during a long workout
70 percent of their calories from carbohydrates like sugars (brown rice syrup and sucrose) and grains (oats and rice crisps)
Most have a high glycemic index
Energy Bar Considerations
Select a bar with about 25-40 grams of carbohydrate
Less than 15 grams of protein
Low in fat
High fat slows digestion, and is not helpful in exercising.
Eat one bar about an hour prior to a long workout.
If you are exercising for more than an hour, eat one high-carb bar per hour of exercise and drink plenty of water.
Natural Carbohydrates
Real food, such as fruit, can also be used for fueling a workout
Fruit, whether dried or fresh, supplies a shot of carbohydrate that is well digested
Dried fruit can be easily transported and stored
Fruit Considerations
Most fruits provide about 15 grams of carbohydrate per serving
A serving of dried fruit equals about 1/4 cup, or the equivalent, of fresh fruit (two nectarine halves or four dried plums)
Aim for one to two servings before a workout and two to three fruit servings every hour of running
Be sure to consume with plenty of water to stay hydrated
Carbohydrate Gels
Carbohydrate gels come in small, single- serve packets, making them portable fuel that you can store in your pocket
Gels consist of sugars and maltodextrins which are easily digested
Many gels come with added electrolytes that, as in sports drinks, help maintain fluid balance.
Some gels also have additions, such as ginseng and other herbs, amino acids, vitamins, and co-enzyme-Q10
Be aware of caffeine content some gels have as much caffeine as a half cup of coffee
may cause nervousness in those not accustomed to this stimulant
Carbohydrate Gel Considerations
Most carb gel packs contain 100 calories, and about 25 grams of carbohydrates
Consume one to three packets for every hour of exercise Goal -30 to 60 grams of carbohydrates per hour during
exercise lasting 60 minutes or more
Gels come in a variety of flavors
Take with four to eight ounces of water
Experiment with them PRIOR to the event
Sports Beans (High Tech Jelly Beans)
The nutrient levels found in Sport Beans are based upon established recommendations from the American College of Sports Medicine (ACSM)
30 to 60 grams of carbohydrates per hour during exercise lasting 60 minutes or more
Sport Beans provide a source of easily digestible carbohydrate for fuel
Electrolytes sodium and potassium for proper fluid balance
B1, B2, B3, and C vitamins for energy metabolism
ACSM Guidelines for Fluids
ACSM guidelines also recommend drinking fluid to prevent dehydration
1/4 to 3/4 cup of water every 15 to 20 minutes and to include the electrolyte sodium and potassium
Tips to Take With You
Start with a full tank
Begin your run well hydrated and with adequate muscle fuel (carbohydrate)
Try new products during training sessions to determine what works best for you
Consume fluids early and often
Refuel within 30 minutes post exercise
Fuel your Body Now for a Great Finish
Next Session
Hydration and Fluid Needs
April 3, 2012
6:00 to 7:00 PM
NC Sports Medicine Center
Whipple Ave., North Canton