Pre/Post/RacePre/Post/RaceNutritionNutrition

Jeffrey J Parr MS, ATC, LAT, HFSJeffrey J Parr MS, ATC, LAT, HFS

USAT Certified Level 1 CoachUSAT Certified Level 1 Coach

Carbo Loading???Carbo Loading???

Truth or Myth?Truth or Myth?

Carbo-LoadingCarbo-Loading

Recommended for events > 90minsRecommended for events > 90mins

Ahlborg MethodAhlborg Method– 7 day plan7 day plan

No depletion methodNo depletion method– 3 day plan3 day plan

Western Australia MethodWestern Australia Method– 1 day plan1 day plan

Carbo-loading vs race day intakeCarbo-loading vs race day intake

Pre-Race TimingPre-Race Timing

Pre race routinePre race routine– Biggest meal 2 nights beforeBiggest meal 2 nights before

– Condsider more liquid calories day Condsider more liquid calories day beforebefore

– Warm liquids help with GI movementsWarm liquids help with GI movements

Pre-Race PreventionPre-Race Prevention

Fiber taperFiber taper– 24-48 hours24-48 hours

Limit gas forming foodsLimit gas forming foods– Beans, broccoli, cauliflowerBeans, broccoli, cauliflower

Limit high fatLimit high fat

Avoid spicy foodAvoid spicy food

Avoid dairy if sensitiveAvoid dairy if sensitive

Post-RacePost-RaceCHOCHO ProteinProtein FatFat

5-6 g/kg5-6 g/kg 1.2-1.4 g/kg1.2-1.4 g/kg 0.8-1.0 g/kg0.8-1.0 g/kg

Male Male 70kg(154 lb)70kg(154 lb)

350-420 g350-420 gFemaleFemale 50kg(110 lb)50kg(110 lb)

250-300 g250-300 g

MaleMale

84-98 g84-98 g

FemaleFemale

60-7060-70

MaleMale

56-70 g56-70 g

FemaleFemale

40-50 g40-50 gM: 1400-1680 kcalsM: 1400-1680 kcals

F: 1250-1500 kcalsF: 1250-1500 kcalsM: 336-392 kcalsM: 336-392 kcals

F: 240-280 kcalsF: 240-280 kcalsM: 504-630 kcalsM: 504-630 kcals

F: 360-450 kcalsF: 360-450 kcals

Post-racePost-race

Replace glycogen and fluids between Replace glycogen and fluids between 30mins to 1hr post race30mins to 1hr post race– 1g CHO/kg body weight1g CHO/kg body weight

– Should also contain some protein to aid Should also contain some protein to aid in protein synthesis (muscle repair)in protein synthesis (muscle repair)

– Fats should be limited and aimed at Fats should be limited and aimed at healthy fatshealthy fats

Post-racePost-race

Main post-race meal should be about Main post-race meal should be about 2hrs after the finish of your race.2hrs after the finish of your race.

Sprint vs. OlympicSprint vs. Olympic

Race guidelinesRace guidelines

60 g CHO/hr (~240kcals)60 g CHO/hr (~240kcals)

6-8% CHO solutions6-8% CHO solutions

Gatorade 7-14g/serving (8oz)Gatorade 7-14g/serving (8oz)