Nutrition for Runners

Nutrition for Runners

The 5 Biggest Nutritional MistakesRunners MakeExcess hydratingToo much simple sugarTraining on too few caloriesNot consuming enough calories afterworkoutsSwayed by the “magic bullet”

Essential Nutrientscategorized as1. MACROnutrients(fuel nutrients)2. MICROnutrients3. Water

energy source cell maintenance heat productionMACROnutrientsCarbohydratesProtein‣build & repair tissue(muscles, organs, bones)‣work with enzymes‣work with antibodies regulate fat help metabolize protein‣ work with hormones‣ maintain body fluid balance‣ source of energy (limited)as a source of energyto transport fat solublevitamins (A,D,E,K)Fat supply essential fatty acids thermal regulation cell membranes

MICROnutrientsVitamins and Mineralssubstances essential for normal body metabolism,growth, and development; required in very smallamounts to help chemical reactions; help regulatebody functions‣ regulate muscular and nervous tissue excitability‣ regulate blood clotting‣ regulate normal heart rhythm‣ maintain water balance‣ maintain acid-base balanceVitamins - organic substances– humans need 13 vitaminsMinerals - inorganic compounds– 17 essential minerals

WaterThe most important nutrient in thechemistry and function of the human bodyInvolved in every vital body process digestion absorption circulation excretion transportation temperature regulation

Fluid Firstdaily hydration essentialsThe importance of water and dailyhydration strategiesSweat and dehydrationElectrolytesDiureticsHyponatremia

The Daily Training DietThe importance of your daily diet– Variety, moderation, balance, & qualitySuggestion for balancing a sports dietFruits andVeggies20%Dairy5%Protein15%Grains35%Fats25%Learn about nutrition and how to read and interpret food labels(See Figure 1).

Creating the Optimal Training DietServing Recommendations for Various Calorie Levels~1,800 ~2,200 ~2,500 ~ 2,800 ~ 3,300 ~ 3,800 ~4,200Grains 8 9 11 14 18 22 24Veggies 3 4 4 5 6 6 7Fruit 3 3 3 4 5 5 6Dairy 3 3 4 4 4 5 5Meat 2 3 3 3-4 4-5 5 6FatsOilsSweetsNo recommendations. Enjoy foods from this category ifyou can afford the Calories after eating the recommendedservings from the five food groups

Nutrients for Optimal Performancea balance of supply and demandSupplyDemandBody Fuel StoresCarbohydrate StoresBlood glucose 80Liver glycogen 400CaloriesMuscle glycogen 1,400-1,8001,800Fat Storesblood fatty acids 7Serum triglycerides 75muscle triglycerides 2,700adipose tissue triglycerides 80,000Protein Storesmuscle protein 30,000

Nutrients for Optimal Performancea balance of supply and demandCarbohydrate (60% of total calories)– Training 1 hour a day – 3 grams per pound of bodyweight– Training 2 hours a day – 4 grams per pound of bodyweight– Training 3 hours a day – 5 grams per pound of bodyweightProtein (15% of total calories)– 0.55 to 0.75 grams per pound of body weightFat (25% of total calories)– Approximately 0.5 grams per pound of body weight

Nutrients for Optimal Performancea balance of supply and demandUse the numbers of grams derived toestimate daily caloric needs:Grams of carbohydrate x 4 Calories/gram+Grams of protein x 4 Calories/gram+Grams of fat x 9 Calories /gram= estimated total daily calories

Nutrients for Optimal PerformanceExampleEstimated daily caloric needs of a 150 pound runnerCarbohydrate– Training 1 hour a day – 3 grams per pound of body weight3 grams / pound x 150 lbs = 450 grams of carbohydrate450 grams of carbohydrate x 4 Calories/gram = 1800 carbo CaloriesProtein– 0.55 to 0.75 grams per pound of body weight0.75 grams / pound x 150 lbs = 112 grams of protein112 grams of protein x 4 Calories/gram = 448 protein CaloriesFat– Approximately 0.5 grams per pound of body weight0.5 grams / pound x 150 lbs = 75 grams of fat75 grams of fat x 9 Calories/gram = 675 fat Caloriesestimated total daily calories = 2923 Calories

Eating for Training and Competitiontiming mattersNutrition before training and competitionCarbohydrate loadingThe day before the eventThe day of the event– 3 to 4 hours before exercise– 1 hour before exercise– During the eventSports drinks vs. waterConcentrationVolume of fluidIntestinal absorptionTiming of consumptionForm

Eating for Optimal Recoverydo it quicklyRehydrate: : Remember fluids firstReplenish Carbohydrates - the recovery fuel– Consume high glycemic carbos immediately after workoutsProtein for recovery

Weight and Body Compositionbecoming lean and strongBody composition and performanceChanging your body composition– Strategies for losing weight– Strategies for gaining weightDisordered eating

Do Sport Nutrition Products Fitin a Healthy Diet?Real food vs. Engineered foodFill in or round out your diet with energy products butdon’t make them the main part of it.Practical Uses for Sports Nutrition ProductsSports DrinksConsume 16-24 oz. in thehour beforeexerciseConsume 4-84oz every 15-20 min.duringexerciseConsumeafter exercisewith a moreconcentratedCarbo sourceSports GelsConsume 1packet in thehour prior toworkoutConsume 1packet with20 oz. ofwater duringexercisewhen wellhydratedSports BarsConsume aspart of pre-exercise mealConsume inthe hourbefore racingif toleratedConsume aspart ofimmediatepost-exerciserecoverynutrition planHigh Carbo Energy DrinksConsume 16-32 oz.1-22 hours prior toexerciseConsume for post-exercise recovery

Supplements and Ergogenic AidsDo they help? Are they Safe? Are they legal?Arginine, , Lysine, OrnithineBCAABicarbonateCaffeineCarnitineChondroitin SulfateChromiumCijuiwaColostrumCo-Q10CreatineDMGEnergy BarsEnergy GelsFluid Replacement DrinksGinsengGlucosamineGlutamineGlycerolHMBMCTsPhosphatePhosphatidylserinePolylactatePyruvateRiboseSodium Citrate

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