Kansas City Track Club

Rebecca McConville MS RD LD

The Diet Chic Consulting

Bodies personal Training Dietitian

Is this your idea of fueling for a

run?

Most Important is Energy Balance

Energy consumed

=

Energy Output

Maintain Hydration

Reduced

Muscle Damage Fuel for Energy

The Team Players

• Fluid- hydrates cell for efficient energy use

• Carbohydrate-rapid energy

• Fat- sustained energy and appetite

suppression

• Protein – repair and building of lean tissue

and bone

Hydration

• Single largest contributor to fatigue in an endurance event

• Also impairs ability to concentrate thus actually increasing

feeling of fatigue

• Without adequate hydration fuel can not be properly used

How Much and When

Baseline 2-3 quarts ( 8- 12 cups) during day

Before 16- 24 oz ( 2-3 cups) within 4 hours

During Exercise 4- 8oz (.5-1.0 cups) for every 15 minutes

After Exercise 20 oz ( 2.5 cups) for every pound lost

Prevent dehydration

• Pay attention to your environment: hot, humid

• Calculate your sweat rate

• Carry your own water bottle

• Allows you to have complete control over when you

are hydrating and how much volume you have

consumed

• Use water & fuel stations wisely

• Make a goal by each water stop

• Each gulp from a sports bottle = 1 fl oz

Sweat Rate

• Weigh before your run (A)

• Weigh after your run (B)

• Calculate how much fluid you consumed (C)

• A-B= X (convert to ounces

• Add X –C= how much fluid lost during run

Sweat Rate

Sweat Rate = (A + B) ÷ C, where

A = Pre-exercise body weight – Post-exercise body weight

recorded in ounces. (1 lb. = 16 oz.)

B = Fluid Consumed During Exercise

recorded in ounces.

1 cup = 8 oz; 1 gulp = about 1 oz

C = Exercise Duration

recorded in hours

40 min = .66 hr

Example:

During her regular 90-minute outdoor run, Sue drank 22 ounces of fluid. Her

pre-exercise weight was 125 lbs; post-exercise weight was 124.5 lbs.

Recommended Products

To Aid In Hydration

• Sports Drinks not only increase rate of fluid

absorption but they provide an easily absorbable

energy source

• Consume Sports Drinks such as:

Gatorade/Powerade/ Accelerade if exercise

exceeds 50 minutes

• Oral rehydration products for children are an

excellent alternative for maintaining adequate

hydration

• For those with a high sweat rate: V8 juice, pickle

juice, V8 fusion may aid in recovery

Are you properly hydrated?

• The color of your urine should be clear or

pale yellow

• Frequency should be normal

• Monitor weight before and after- replace

lost body weight with fluids

• If you are thirsty, you are already

dehydrated

• Keep in mind the conditions you are

running in

Are you overhydrated?

• Hyponatremia can result from over diluting

electrolytes mainly sodium & potassium

– Nauseated

– Muscle weakness, cramping

– Fatigue

– Confusion

– headache

Fueling- Carbs

• Gasoline in the tank

• Higher octane the better

• Present in bloodstream (fuel pump) as well

as muscle glycogen (fuel tank)

• Showing up for a run on an empty tank or

even half a tank will impact pace &

endurance

Glycogen • Glycogen is carbohydrate stored as glucose

polymers in muscle

• Average, well-nourished 80-kg (176#) man stores

~500 g of carbohydrate in the body

– 90 to 110 g as glycogen in the liver (can be

broken down to glucose for use as fuel

throughout the body)

– 400 g as glycogen in muscles (for use as fuel

only by muscles)

– 2 to 3 g as circulating blood glucose

14 Abbreviations: g, grams; kg, kilograms.

Why is Glycogen so important?

• Glycogen stores can be modified with diet and

exercise

(eg, carbohydrate loading, tapering of training) • "The more glycogen, the further and faster the player ran"

- Kirkendall (Effects of Nutrition on Performance in Soccer)

What Foods Contain Carbohydrates?

• Lowfat or Fat free Milk or yogurt ( a natural source of CHO)

• Beans or legumes

• Starchy vegetables, raw or frozen: Potatoes Peas Corn

Squash

What Foods Contain Carbohydrates?

• All fruit and fruit based products such as juice

• Starches such as: pasta, rice, breads, cereal,

popcorn

• Look for whole grains in the ingredient listing:

Whole-wheat breads

Brown rice

Oatmeal

Whole-grain cereals/crackers

Foods Containing Approximately

30 grams Carbohydrate

Simple

• 1 cup 100 % fruit juice

• 1 large piece of fruit

• 2 cups of milk

• 2 cups of commercial

sports/electrolyte

replacement drink

• ½ to 1 energy bar

1 bar = 25 to 45 g CHO

• 1pack of energy gel

Complex

• 1 cup squash (other non-

starchy vegetables have

less CHO)

• 1 cup of most cereals

• 1 large baked

potato/sweet potato

• 1 cup beans

• 1 cup peas or corn

• 2/3 cup rice or pasta

30 gms becomes a key amount during exercise & recovery

Function of Fat • Provides energy during exercise especially moderate

intensity endurance events

• Energy storage

• Insulation

• Contour to body

• Needed to absorb fat soluble vitamins such as Vitamin

A, D, E, & K

Types of Fats

• Saturated fat (animal flesh, butter, margarine, processed/hydrogenated oils, tropical oils, and fried foods)

• Polyunsaturated fat (vegetable oils—sunflower, safflower, corn, and flaxseed oils)

• Monounsaturated fats (vegetable oils—olive, peanut, canola, and many nut oils)

• Omega-3 fatty acids (highly polyunsaturated—from seafood such as tuna, mackerel, and salmon, as well as nuts, soy, canola, and flaxseed oils)

• Omega-6 fatty acids (highly polyunsaturated—vegetable oils such as soybean, corn, and safflower oils)

Choices with Fats

Choose:

• Nuts

• Seeds

• Oily fish

• Olive oil/ canola oil

• Lean meats such as: turkey (white meat), chicken, round & loin cuts of beef or pork

Limit or Avoid:

• Butter

• Margarine

• Processed foods containing trans fats (look at labels for trans fats)

• Hydrogenated or partially hydrogenated oils

• Fatty cuts of meats, such as:

• Ground beef (80%/20%) Sausage

Functions of Protein • Proteins are the basic building blocks of the human

body.

Protein provides:

• Enzymes that regulate bodily functions

• Transport of nutrients, oxygen, and waste throughout the

body

• Key for muscle building and development

• Structure and contracting capability of muscles

Proteins • Low fat choices of milk, yogurt, cheese

• Meat servings ~ 3 oz per meal (size of a fist/deck of cards)

• Choose Fish when ever possible ( size of a checkbook)

• Look for baked, grilled, broiled

• Avoid fried

• Cut all visible fat off

• If you are vegetarian make sure to get a variety such as :beans, rice, tofu, edamame

High Protein Sources

Sources of protein Grams per serving

Ground Sirloin (3oz) 24

Tuna (3 oz) 20

Fish (3oz) 20

Boneless/skinless chicken breast (3oz) 13.4

Low-fat Cottage Cheese (1/2 cup) 13.4

Soybeans 11

Low-fat Milk 11

Peanut butter, smooth or creamy ( 2tbsp) 8

Yogurt (6oz) 8

Kidney beans ( ½ cup) 7

Cheese ( 1 slice) 7

Starting with a Full tank

• Consume a pre-exercise/race meal 2 to 4 hours

before

• Experiment on those training runs but do NOT

change on the day of the big race

• If you are not able to consume a full meal before

the following slides will give alternative fueling

strategies

Breakfast

Cold or hot cereal, fruit, and low-fat or nonfat milk

English muffin with jam and peanut butter, banana, and fruit juice

Fruit & yogurt smoothie & low fat granola

• Peanut butter & honey on toast & instant breakfast drink

27

Lunch or Dinner

Pasta with tomato sauce, French bread, steamed vegetables, low-fat/nonfat milk, pudding, and canned fruit

Grilled chicken sandwich, baked potato with low-fat sour cream or salsa, and low-fat frozen yogurt

Thick-crust cheese pizza, low-fat gelato, and canned peaches

Baked or grilled chicken, turkey, fish, or lean beef; steamed rice; roll; green beans; low-fat frozen yogurt; and fruit juice

Examples of carbohydrate-based pre-exercise meals

(2–4 hours before exercise)

Fueling up for exercise at the crack

of dawn

• Some runs come early in the am leaving it impossible to

eat 2-3 hours before

• Or some runners fear eating that early would leave them

uncomfortable

• However skipping a meal or food could impact their run

and repair afterwards

Late night snack

For those who don’t want to eat in the morning

• Small bowl of pasta with 8-12 oz of juice

• Apple slices with peanut butter & 8-12 oz of milk

• Eat one to two slices of pizza with tomatoes & pepper

Catnap Snack

Wake up 2-3 hours before, reset the alarm, chow down and

go back to sleep

• Bagel with jelly in a baggie on the nightstand

• A couple of juice boxes or high carbohydrate ready to

drink shakes in the fridge by the bed

Light Breakfast For those who are able to get up and eat a small breakfast

before

• 2 pieces of toast and a cup of fruit juice

• 1 bowl of banana & apple slices with 1 cup of skim milk

or juice

• 1 cup of cereal with skim milk & ½ cup fruit juice and

water

• 1 cup of oatmeal with 1 cup fruit juice

Grab & Go Early morning snacks to grab on the way out the door

• Baggie of raisins & juice box

• Bagel and water bottle with 8 oz sports drink such as

Gatorade, Powerade, Accelerade

• Small fig bars ( 6-8) & 8 oz. of juice

• Sports bar that is high in carbohydrate and low in fat

such as:Powerbar, Gatorade energy bar, Cliff bars

For those whose alarm clock didn’t

go off

• At least grab 10- 16 oz. of sports drink that contains

carbohydrates

• Don’t forget to drink your 12- 16 oz of water before too

Pre-race Jitters

• Do not skip eating!

• Try liquid carbohydrate sources such as:

fruit smoothie, meal replacement drinks

• Sports bars/gels/drinks are good

alternative as well

• Remember to keep with pre-game

hydration

During Exercise • Replace fluid loss (try to keep on that

sweat rate calculation)

• Provide easily digested carbohydrates ( 30g to 60 g per hour) such as : banana, bread or roll with honey or jam, sport foods or bite sized granola or sports bars

• Sports Drinks or gels that contain carbohydrates and electrolytes, while avoiding ingredients that may slow digestion

CARB REFUELING RECOMMENDATIONS

Exercise

lasting less

than

1 hour

Carbohydrate intake during exercise is not required to fuel

your performance.

However, a sports drink with carbs and sodium (e.g., Ironman

Restore™ sports drink mix, Gatorade 1 series, Powerade)

can help you hydrate more effectively.

Exercise

lasting

1–2 hours

Consume 30–60 g of carbs during each hour of exercise, to

help boost performance and extend endurance ( see chart in

Appendix for CHO amounts)

Intense

training

lasting longer

than 2–3

hours

Consume 45–90 g of a 2:1 blend of glucose and fructose

energy blend per hour of exercise, to increase energy delivery

to muscles and extend endurance. C2MAX is found

in Ironman Perform sports drink, PowerBar Performance

Energy bars/bites/blasts/gels, Gatorade 2 series, Accelerade,

Powerade

Recovery to Re-Power

• To speed up recovery consume :

0.5 grams CHO per lb within 30 minutes

• Repeat within 2 hours or consume a high

carbohydrate containing meal:

consume 10 -20 grams of protein

within 30 minutes

In the Bag/Camelbak

Carbohydrates • milk

• Applesauce pouches

• Bananas/dried fruits

• Fig newtons

• Animal crackers

• Pretzels

• BelVita breakfast cookies

• Yogurt

• Naked juice or 100% fruit juice

• Popcorn

• Sport gels/chomps/jelly beans

• Peanut butter & jelly sandwich

• Granola/dry cereal

Protein

• Snack size bag of nuts

• Cheese stick

• Sliced deli meat

• Beef jerky

• Egg

• Can also do any kind of

sports bar that has a

good balance of CHOs

and protein

To help meet your carb, protein, sodium, and fluid needs after

training or competing, the following list of foods are great

options:

– Low-fat chocolate milk

– Smoothie made with yogurt

& frozen berries

– Bagel with low-fat cream

cheese

– Peanut-butter-and-jelly

sandwiches

– Slice of thick-crust veggie

pizza

– Whole wheat salted

pretzels dipped in peanut

butter

– Fruit and yogurt parfait

topped with granola

– String cheese and crackers

– Low-fat yogurt or pudding

• Whole wheat pita

sandwich with turkey and

veggies & pretzels & low

fat milk

• Rice bowl with beans,

cheese, salsa, avocado &

whole grain tortilla chips

or whole wheat tortilla

• Stir fry with lean steak,

broccoli, bell peppers,

carrots & brown rice

Use Recovery Wisely

Remember that what you

eat today impacts your run

tomorrow so using

recovery as a time to

correct damage done and

provide your body with key

nutrients to help build

muscle and increase

glycogen storage to help

you make the PR or just

finish that race like a

marathon

Carb Loading

• 3 to 5 grams of CHO per pound of body weight

• Divide your target into 3 parts for meals & 3

snacks

• “More is not better”- GI distress, heavy, and

there is no additional benefit

• Don’t forget about getting enough protein, mod

• Moderate fat and plenty of fiber rich foods

• Your taper will allow for the “loading’

Energy & electrolyte drinks

• Carb-Pro/Carb Pro 1200

• Cliff Shot Electrolyte Drink/ Cliff Quench

• Cytomax Natural/Cytomx PTD

• First Endurance EFS/ First Endurance EFS liquid shot

• Gatorade Natural (RTD)

• Gu Brew Electrolyte

• Hammer HEED

• Powerbar Endurance

• Xood

Sport Gels/Chews

• CarbBoom/CarbBoom chews

• Gu/Gu Chomps

• Hammer Gel

• Honey Stinger/Honey Stinger Chews

• PowerBar Gel

• Sharkies

Carb-Protein Drinks/Products

• CarbBoom Endless Energy

• Cliff Shot Recovery

• Cliff Shot Roks

• Fluid Recovery

• Gu Brew Recovery

• Hammer Sustained Energy/Perpetum

• Hammer Recovery

Electrolyte Replacements

• Hammer Enduralytes- 40mg sodium

• Carb Boom Electrolytes- 50mg sodium

• Nuun- 360 mg sodium

• Camelbak Elixir- 420 mg sodium

• Right Stuff- 1780mg sodium

• Gatorade Gatorlytes- 780mg sodium

Ergogenic Aids- Caffeine

• Appears to enhance high intensity

exercise or endurance events

• May benefit middle and longer distance

events

• 1-3mg/Kg body weight of caffeine is

effective

Ergogenic Aids- Bicarbonate

• Benefits middle distance runs to reduce blood

pH

• Doses 300mg/kg body weight

• May need to weigh the risk of GI upset

• Usually done in a loading dose of 500mg/kg for

5 days to increase blood buffering capacity

Ergogenic Aids- Omega 3s

• Can alleviate joint pain and in some may

prevent it

• Improve post-exercise lung function

• Eating fish is best: salmon, mackerel,

tuna, herring & trout

• 1,000mg-2000mg of supplement

• Look for a supplement with 400 milligrams

EPA and 200 milligrams DHA

Ergogenic Aids- Tart Cherries

• Reduces inflammation (increases

recovery)

• Natural source of melatonin

• Phytochemicals for new cell generation

• Vitamins-Vitamin A, Potassium, Iron,

Calcium

• Can drink a juice, dehydrated or add as a

frozen fruit

Alcohol

• Acts as a diuretic by increasing urine volume

• Suppresses fat use as a fuel during activity

• Interferes with post-activity recovery

• Increases risk for nutrient deficiencies

• Adds calories and acts as an appetite stimulant

• Interfere with sleep patterns

Putting it all together

• Look at where potential weak spots are

• Food/Activity Log

• Don’t’ be afraid to try new strategies

• See a Sports Dietitian!!!!

ANY QUESTIONS??

FEEL FREE TO CONTACT ME AT REBECCA@BODIESPERSONTALTRAINING.COM OR

816-804-6599

Thank You