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Fueling for Endurance Kathy G. Wise, RD/LD, LWC, CWP Director, Health & Wellness Mercy Medical Center

Fueling for endurance3.27.2012

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Page 1: Fueling for endurance3.27.2012

Fueling for Endurance

Kathy G. Wise, RD/LD, LWC, CWPDirector, Health & Wellness

Mercy Medical Center

Page 2: Fueling for endurance3.27.2012

Training for the Run

Endurance athletes spend months training for a marathon or triathlon with a performance goal in mind.

Page 3: Fueling for endurance3.27.2012

Endurance Athlete

ACSM defines an endurance athlete as one who trains and competes for 90 minutes or longer

Page 4: Fueling for endurance3.27.2012

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

Page 5: Fueling for endurance3.27.2012

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

Page 6: Fueling for endurance3.27.2012

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

Page 7: Fueling for endurance3.27.2012

The Endurance Athlete

Physiologic and Metabolic Changes of the Endurance Athlete put the athlete at high

risk of bonking

Page 8: Fueling for endurance3.27.2012

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

Page 9: Fueling for endurance3.27.2012

Limited Fuel Tank

The body can only store 2,000 calories of stored glycogen

Page 10: Fueling for endurance3.27.2012

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.

Page 11: Fueling for endurance3.27.2012

Four Key Areas

Fueling Before Exercise

Fueling During Exercise

Fueling After Exercise

Daily Fueling

Page 12: Fueling for endurance3.27.2012

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

Page 13: Fueling for endurance3.27.2012

Pre-exercise Meal

Oatmeal with milk, fruit and nuts

Turkey sandwich with fruit

Cottage cheese with crackers

and fruit

Toast with peanut butter

Page 14: Fueling for endurance3.27.2012

Fueling During Exercise

Mid-exercise foods can include:

Gels

Energy beans

Energy beverages

Honey

Bananas

Oranges

Page 15: Fueling for endurance3.27.2012

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.

Page 16: Fueling for endurance3.27.2012

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

Page 17: Fueling for endurance3.27.2012

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

Page 18: Fueling for endurance3.27.2012

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

Page 19: Fueling for endurance3.27.2012

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

Page 20: Fueling for endurance3.27.2012

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)

Page 21: Fueling for endurance3.27.2012

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

Page 22: Fueling for endurance3.27.2012

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

Page 23: Fueling for endurance3.27.2012

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

Page 24: Fueling for endurance3.27.2012

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

Page 25: Fueling for endurance3.27.2012

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

Page 26: Fueling for endurance3.27.2012

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

Page 27: Fueling for endurance3.27.2012

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

Page 28: Fueling for endurance3.27.2012

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

Page 29: Fueling for endurance3.27.2012

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

Page 30: Fueling for endurance3.27.2012

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)

Page 31: Fueling for endurance3.27.2012

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

Page 32: Fueling for endurance3.27.2012

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

Page 33: Fueling for endurance3.27.2012

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.

Page 34: Fueling for endurance3.27.2012

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

Page 35: Fueling for endurance3.27.2012

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

Page 36: Fueling for endurance3.27.2012

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

Page 37: Fueling for endurance3.27.2012

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

Page 38: Fueling for endurance3.27.2012

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

Page 39: Fueling for endurance3.27.2012

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

Page 40: Fueling for endurance3.27.2012

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

Page 41: Fueling for endurance3.27.2012

Fuel your Body Now for a Great Finish

Page 42: Fueling for endurance3.27.2012

Next Session

Hydration and Fluid Needs

April 3, 2012

6:00 to 7:00 PM

NC Sports Medicine Center

Whipple Ave., North Canton