Dietary Strategies To Improve Triathlon Training and Performance

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Dietary StrategiesDietary StrategiesTo Improve Triathlon Training and To Improve Triathlon Training and

PerformancePerformance

Bobbi Barbarich RD MSc CandidateBobbi Barbarich RD MSc Candidate

Professional Nutrition ServicesProfessional Nutrition Services

451-5843/bobbibrd@telus.net451-5843/bobbibrd@telus.net

NUTRITION IS IMPORTANTNUTRITION IS IMPORTANT

When athletes of equal skill & training meet in competition, nutrition can make the difference between winning and losing.

NUTRITIONAL FACTORS LIMITING NUTRITIONAL FACTORS LIMITING ENDURANCE PERFORMANCEENDURANCE PERFORMANCE

Muscle & Liver Glycogen Depletion Availability of Carbohydrates During Exercise Dehydration Gastrointestinal Problems

NUTRITIONAL GOALSNUTRITIONAL GOALS

Meet Nutritional Needs For Long-Term Health

Vitamins Minerals Special Nutrients Fibre Types of Fat

Provide Appropriate Nutrition thatSupports Consistent, Intensive Training.

Fluid & Electrolyte Replacement Carbohydrate Replacement Adequate Protein Adequate Energy Appropriate Fueling During Exercise Timing of Intakes for Recovery Between Sessions

Develop Race-Day Nutritional Strategies

Know your targets……more is not necessarily better. Experimentation & practice during training. Have a plan but be flexible. Have alternatives and expect problems.

FUEL USE DURING EXERCISEFUEL USE DURING EXERCISE

Intensity of Exercise

Duration of Exercise

Training State

Environmental Temperature

Effect of Diet on Muscle Glycogen

CARBOHYDRATE: THE MASTER CARBOHYDRATE: THE MASTER FUELFUEL

The Grains and Fruits & Vegetables Food

Groups

Simple & Complex

Glycemic Index

Fibre: Insoluble & Soluble

PROTEIN BALANCEPROTEIN BALANCE

Meats and Alternatives Food Group

Dairy Products

Essential and Non-essential Amino Acids

PROTEIN TURNOVERPROTEIN TURNOVER

Amino Acid

Dietary Proteins

High Priority Body Proteins

Muscle Tissue

Oxidation(Energy)

Sweat,Urine, Feces

Endurance-Endurance-Training Training Protein Protein Needs Can Easily Be MetNeeds Can Easily Be Met

80 Kg x 1.4 grams/Kg = 112 grams protein

Grams of Protein2 cups oatmeal 12 2 cups milk 16 1 boiled egg 7 2 slices toast with peanut butter 11 1 cheeseburger 35 2 granola bars 4 1 chicken breast 47 3 cups pasta with tomato sauce 14 1 cup vegetables 2 3 medium fruits 6 TOTAL 154 grams

PROTEINPROTEIN

Eat protein throughout the day.

Protein supplements can be a convenient source of high quality protein but not necessary when an adequate diet is consumed.

Most protein supplements contain a mix of egg or milk proteins: casein, whey.

Whey and soy are the highest quality proteins currently available in supplements.

HIGH PROTEIN DIETSHIGH PROTEIN DIETS

Are fad diets and expensive to consume.

Inhibit the athlete’s ability to consume adequate carbohydrates.

Are not ergogenic.

Are dehydrating.

Result in losses of calcium in the urine.

Are unhealthy.

Athlete’s Diet Versus 40Athlete’s Diet Versus 40--3030--30 Diet30 Diet

60 - 65% Carbohydrates

15 – 20% Protein

20 - 25% Fat

40% Carbohydrates

30% Protein

30% Fat

carbohydrates

protein

carbohydrates

FAT IS ENERGY DENSEFAT IS ENERGY DENSE

9 Calories per gram

Added and Hidden Fats

Saturated, Trans and Unsaturated

Essential Fats: 1% of Total Energy

Reduce Fat For Reduce Fat For A A High Carbohydrate DietHigh Carbohydrate Diet

375 Calories, 41% Fat, 54% Carbohydrates

355 Calories,13% Fat, 80% Carbohydrates

PRE-EXERCISE EATINGPRE-EXERCISE EATING

Ensure adequate hydration

Top up carbohydrate stores

Prevent hunger during the event

Practice During Training

TIMING OF EATING

Full Meal 3 to 4 hours before

Snack 1 to 2 hours before

Immediately before?

NUTRIENT COMPOSITION

High in Carbohydrates and Fluid

Moderate in Protein

Low in Fat and Fibre

Pre-Race Meals and Snacks Must BePre-Race Meals and Snacks Must Be

Familiar to YouFamiliar to You

FLUID: THE FORGOTTEN FLUID: THE FORGOTTEN NUTRIENTNUTRIENT

Hourly Sweat Losses During Exercise

-5 degrees Celsius 0.6 - 1.4 litres

+10 degrees Celsius 1.2 - 1.5 litres

FLUID IS THE FORGOTTEN FLUID IS THE FORGOTTEN NUTRIENTNUTRIENT

60% of Body Weight is Water60% of Body Weight is Water

1 LITRE OF SWEAT = 1 LITRE OF SWEAT =

1 KILOGRAM OF BODY WEIGHT1 KILOGRAM OF BODY WEIGHT

Effects of DehydrationEffects of Dehydration

2% Impaired work capacity & temperature control

3% Increased pulse rate & core temperature

6% Increased respiratory rate, lower blood volume

9% Heat exhaustion, heat stroke

DehydrationDehydration

175 lb. (80 kg) Athlete

2% 3.5 lbs (1.6 kg)3% 5.3 lbs (2.4 kg)6% 10.5 lbs (4.8 kg)9% 15.8 lbs (7.2 kg)

Symptoms of DehydrationSymptoms of Dehydration

Rapid weight loss Infrequent urinationDark, small volume urineFatigueGastrointestinal Upset

SWEAT LOSSESSWEAT LOSSES

SODIUM

1 litre sweat = 0.5 to 1.1 grams sodium

Average dietary sodium = +5 grams

Depletion is of concern with ultra endurance events

SODIUM CONTENT OFSODIUM CONTENT OFHYDRATION BEVERAGESHYDRATION BEVERAGES

500 to 700 mg/litre is Recommended

Water is retained better when it is consumed with sodium.

Carbohydrate & sodium are linked with water absorption.

FUELING DURING EXERCISEFUELING DURING EXERCISE

HOURLY TARGETS

Carbohydrates: 50 to 70 gramsFluid: 1000 mlSodium: 800 to 1000 mg

FUELING DURING EXERCISEFUELING DURING EXERCISE

1. Rapid Stomach Emptying.2. Provide Quickly Absorbable Nutrients.3. Provide Appropriate Nutrients.

STOMACH EMPTYING RATESTOMACH EMPTYING RATE

VOLUME

The larger the volume, the faster it leaves the stomach.

Average volume emptied is 800 to 1000 ml per hour.

ENERGY DENSITY OF FLUID

The more concentrated the beverage, the longer

it stays in the stomach: Fastest emptying with 4

to 8% carbohydrate/electrolyte beverages.

NUTRIENT CONTENT

Fluids Faster than SolidsCarbohydratesProteinFat

EXERCISE INTENSITY

Higher exercise intensities tend to reduce

gastrointestinal motility.

Mode of exercise can also influence gastrointestinal

function.

STOMACH EMPYTING RATESTOMACH EMPYTING RATE

ENVIRONMENTAL STRESS

The higher the environmental temperature, the slower

the emptying rate.

The more dehydrated you are, the slower the

gastrointestinal function.

FLUID TEMPERATURE

Ideal fluid temperature is 5 to 10 degrees Celsius.

Colder beverages tend to be more palatable.

Hydration ScheduleHydration Schedule

2 Hours Before Exercise:

500 ml

Every 15 Minutes During Exercise:

150 - 300 ml

After Exercise:

750 ml per lb. weight loss

What to DrinkWhat to Drink

4 - 8% Carbohydrate/Electrolyte Drink

Diluted Fruit Juices

DIETARY CARBOHYDRATE UTILIZATIONDIETARY CARBOHYDRATE UTILIZATION

Depends on type of carbohydrate. Depends on the absorption rate. Can vary when different types are combined

due to different absorption sites and rates. There is a maximum exogenous carbohydrate

oxidation rate: 1.0 to 1.1 grams per minute = 60 grams per hour.

CARBOHYDRATES WITH THE CARBOHYDRATES WITH THE FASTEST UTILIZATIONFASTEST UTILIZATION

1. Glucose (principle sugar used by the body: dextrose)

2. Sucrose (glucose and fructose)3. Maltose (glucose and glucose)4. Maltodextrins (hydrolyzed starch: mixture of

different length chains of glucose)5. Dextrins (5 to 10 glucose molecules)6. Amylopectins (branch-chained glucose)

CARBOHYDRATES UTILIZIED 25 to CARBOHYDRATES UTILIZIED 25 to 50% SLOWER50% SLOWER

1. Fructose (monosaccaride)

2. Galactose (50% slower than Glucose)

3. Amylose (straight chain glucose)

RECOVERY NUTRITIONRECOVERY NUTRITION

Hydration

Replenish glycogen stores

Provide building blocks for muscle repair and

growth

RECOVERY NUTRITIONRECOVERY NUTRITION

Liquid absorbed most quickly Mixture of carbs and protein (4:1) Within 30 minutes Within 2 hours

Training DietTraining Diet

High CarbohydrateLimit Fat

Adequate ProteinPlenty of Fluids

Food Variety and QualityFood Variety and Quality

Training DietTraining Diet

No. Servings Food Group

8 to 15 + Grains

8 to 15 + Vegetables & Fruits

3 to 6 Milk Products

2 to 4 Meat & Alternates

Limit Other Foods

Fluid, Fluid, Fluid, Fluid, Fluid, Fluid, Fluid

Thank YouThank You

Bobbi Barbarich RD MSc CandBobbi Barbarich RD MSc CandProfessional Nutrition ServicesProfessional Nutrition Services

451-5843451-5843bobbibrd@telus.netbobbibrd@telus.net

Dietary Strategies To Improve Triathlon Training and Performance

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