Sprint and Olympic Sprint and Olympic Distance NutritionDistance Nutrition

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

USAT Certified Level 1 CoachUSAT Certified Level 1 Coach

About the PresenterAbout the Presenter

Bachelor’s in Movement Studies & Bachelor’s in Movement Studies & Exercise ScienceExercise Science

Master’s in Athletic TrainingMaster’s in Athletic Training Graduate May ’10 w/ a Ph.D. in Graduate May ’10 w/ a Ph.D. in

Applied Physiology & KinesiologyApplied Physiology & Kinesiology USAT Certified Coach for 2 yrsUSAT Certified Coach for 2 yrs

Founded Total Triathlon Training in Sept Founded Total Triathlon Training in Sept ‘07‘07

What I Plan to OfferWhat I Plan to Offer

Monthly educational lecture series.Monthly educational lecture series.

Monthly online chat sessions “Ask the Monthly online chat sessions “Ask the Coach!”Coach!”

Possible additional triathlon related ‘stuff.’Possible additional triathlon related ‘stuff.’

In-Season Race NutritionIn-Season Race Nutrition

What does that mean?What does that mean? When is In-Season?When is In-Season? Why is nutrition important?Why is nutrition important?

How long before a race am I considered in How long before a race am I considered in season?season?

Leading up to Race DayLeading up to Race Day

What is purpose of upcoming race?What is purpose of upcoming race?

How long is the race?How long is the race?

How long until race day?How long until race day?

What are current goals?What are current goals?

Typical NutritionTypical Nutrition

Diet should be close to 60-20-20 (CHO-Diet should be close to 60-20-20 (CHO-Fats-Pro).Fats-Pro).

Should be in a weight maintenance phase.Should be in a weight maintenance phase.

Proper fueling and recovery of training Proper fueling and recovery of training sessions.sessions.

What if?What if?

Weight fluctuating?Weight fluctuating? Log food intakeLog food intake

• www.fitday.comwww.fitday.com

One-week until RACE DAY!One-week until RACE DAY!

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

Consider more liquid calories day beforeConsider more liquid calories day before

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

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)

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

Fats should be limited and aimed at healthy Fats should be limited and aimed at healthy fatsfats

Post-racePost-race

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

Questions???Questions???

Suggestions for upcoming Suggestions for upcoming topics???topics???