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Diet & NutritionIncreased requirements for calories, protein, carbs d/t the increased metabolic activity and tissuebreakdown, nutrients are lost in chemical reactions, sweat & urine. After prolonged high intensityexercise (-) net protein balance. Carbs are the major energy source, quickly turned into energy,repletes glycogen & prevent further mm breakdown. Fats are slow burning energy, they areimportant for cellular health & sustained energy. Fats help with absorption of fat soluble vitamins

•   Protein: endurance athletes: 1.2-1.4g/kg: body builders 1.6-1.8g/kg. 12-20% of diet, 1 hourpost workout meal with 3-4:1 carbs;protein. Hemp, chia, pumpkin seeds, whole soy, almonds,walnuts, lentils, chickpeas, quinoa, broccoli, avocado, apples, flax oil, fish (20-25%) Eggs

(12-15%). In order of >[protein]/wt.•   Carbs: 50-70% of calories, 1.0-1.5g/kg (endurance>body builders) consume in shake

immediately post exercise esp if there will be a round 2.

•   Fats: 10-30%, Omega 3> Omega 6 > Omega 9 > saturated fats

• Can cause flare ups of health conditions so be sure to eliminate food allergies.

• Don’t skip breakfast, frequent small meals, don’t over eat close to bedtime, no fried foods,initially feel hungary think hydrations first.

Orthomolecular Medicine

Exercise increases our requirements for a wide range of micronutrients, micronutrient deficienciesleads to impaired physical performance. Nutrient supplementation can correct deficiencies andenhance physical performance by promoting maximal tissue saturation of nutrients. Athletes whoundergo prolonged exercise have an increased risk of infection b/c immune suppression.

•Iron: common xu esp runners, swimmers & females, b/c increase loss in sweat, gi blood lossmore common in athletes. 105-180mg/day. Don’t supplement if not xu, increases risk for CVD &other chronic illnesses (pro-infla).

•  Mg: Co-factor in ATP production thus depleted with exercise and some loss through sweat. Mg

supplementation can increase aerobic performance, mm strength, and less exercise induced mm

injury. 4mg/kg/day

 Treatment Notebook: Athletic & Sports Nutrition

Iron Man/Triathlon SpecialRequirements: Carb loading

7 days prior : maintain normal dietw/moderate training.

3 days: increase CHO intake to7-10g/kg, increase H2O intake tomax. glycogen storage & hydration.Min fat & protein intake, reduce

fibrous foods, eat rice, pasta,breads, cereals, & carb supp. Verylittle exercise from this time toevent. Females respond less toCHO loading and thus should beprepared for adequate CHO duringevent, loading +taper should bepracticed prior to event, no newfoods during CHO loading.

Don’t gorge night before event.

Just Before: small snack to top upliver, use sport drinks or bars. Drinkcopious amounts of fluids in hours

prior to race. During Race: 1g/kg/hror 50-60g/hr of CHO. 600-1200ml/hrH2O, 0.5-1g/hr Na. Cycle: 600 mlsports drink + 600 ml water, sportsgel, breakfast bar or banana. Run:4x125ml sports drink + 250-500ml

H2O, sports gels, solid foods only ifhungry.

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• Vitamin C: Pre & Post exercise supplementation reduce mm soreness b/c of its anti-oxidant action. 500mg 1 hr pre & 400mg

immediately post for mm soreness. 600 mg/day for 3 weeks prior to marathon for URI prevention.

• Glutamine: 10g w/in 2 hr of marathon to prevent infx.

• L-Arg & L-Ornithine: Arg promotes release of HGH, ornithine taken with arg stimulates production of creatine & creatine phosphate

which amplifies the effects of HGH and myogenisis. Increase lean body mass and decrease mm breakdown in wt trainers, 1g of

each on workout days.

• Calcium: calcium loss increases in exercise thus increased risk of bone loss. 2000mg/day.

• L-Carnitine: shuttle fatty acids into the mitochondria to be used for energy, can reduce exercise induced fatigue, esp aerobic

endurance type exercise, improves recovery of mm power, decreased post mm soreness. 2-4g/day.

• Coenzyme Q10: cofactor in electron transport chain, thus plays a role in energy production (ATP). Has the potential to improve

athletic performance and decrease fatigue, more in untrained athletes @ 300mg/day for 10 days.

• Zinc: Lost in sweat and urine is needed to achieve optimal athletic performance 15-30mg/day long term supplementation add 1-4

mg/day Cu to avoid zinc induced Cu xu.

• Phosphatidylserine: 750 mg/day of soy derived phso.ser. Increased aerobic capacity.

• Chromium: increases the action of insulin thus can increase the anabolic effects of wt training. 200 ug/day

• Vitamin E: increase stamina, delay onset of fatigue, increase tolerance to hard training. 400IU/day

Special Considerations