Conquering the Hungry, Hungry Hippo Inside

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Conquering the Hungry, Hungry Hippo Inside

• Nutrition for Cyclists
• a Sciencea Lifestyle
• Presented by
• Christopher Jones
• February 2006

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PART 1 Two Types of People

• People who see food as fuel
• People who see food as pleasure
• Nutrition and diet are a lifestylewhich type of
  person are you?
  

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Whats Important

• What you eat
• When you eat
• Timing is an important aspect that is often
  overlooked. It can be just as important as what
  you eat.

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Food as Fuel

• Carbohydrates are a must for endurance
  athletes
  
• Lipids (fats and oils) are a slow-burning fuel
  source for long endurance work
  
• Protein is an essential muscle-recovery
  fuelalso a source for energy, but not as
  efficient as carbs

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Food as Fuel, contd

• Sources for fuel
• Whole and fresh fruits and vegetables
• Choice Foods from the Glycemic Index (determining
  the rate of absorption and availability)
  
• Grains, legumes
• Protein and lipids
• Eggs
• Nuts and Seeds
• Beans
• Fish
• Chicken
• Turkey
• Pork
• Lean Beef

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Part 2 Timing

• Pre-Exercise
• Low Glycemic Foods
• Protein
• Timing 30-180 minutes before (1/2 hour-3 hours)
• During Exercise
• Moderate-High Glycemic Foods (depending on
  Intensity)
  
• Protein and Fat are needed, but not as essential
• Timing Constant fueling (30-60 minute
  intervals)
  

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Timing, contd

• Post-Exercise
• High Glycemic Foods
• Protein (CHOPRO at 41 ratio)
• Timing Within 45 minutesgreatest effect for
  recovery
  
• During non-exercise times
• Think of your fuel as how it will affect your
  performance and goals
  
• Timing 6-8 smaller meals throughout the day,
  constantly fueling the fire

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Timing, contdSelected Foods and the GI
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PART 3 Diet

• No matter what our food views or eating habits
  areeveryone is on a diet
  
• Diet is specific to each individual
• Formula for success
• Calories burned vs. Calories consumed

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Diet, contd

• Metabolism
• Determined by geneticslargely by internal
  organs
  
• Can you improve or speed up your metabolism?
• In general, improvement in metabolism is
  smallmuscle burns fuel faster than fat, a
  fuel-burning aerobic engine burns faster and more
  efficient, and constant fueling can help speed up
  the metabolic process.

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Diet, contd

• Determining Basal Metabolic Rate (BMR)
• Height in inches x .0254, this is height in
  meters
  
• Weight in lbs 2.2, this is weight in kg
• BMR is approximately
• 294 (3.8 x AGE) (456.4 x ht.) (10.12 x
  wt.)
  
• Total Caloric Expenditure
• BMR x 1.5 Weight maintenance for people who do
  little exercise
  
• BMR x 1.7 Weight maintenance for moderately
  active people (up to 1 hour per day of
  activity)
  
• BMR x 1.9 2.5 Weight maintenance for
  athletes
  
• Lets take a look at an example

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Diet, contd

• EXAMPLE
• Determining Basal Metabolic Rate (BMR) for a
  59, 160 lbs., 28 year-old athlete
  
• 69 x .0254 1.7526 m
• 160 2.2 72.73 kg
• BMR is approximately
• 294 (3.8 x 28) (456.4 x 1.7526) (10.12 x
  72.73)
  
• 1723.5 kcal/day

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Diet, contd

• So, Total Caloric Expenditure
• 1723.5 x (1.9 2.5) 3275 4300 kcal/day
  more than 2 hours of exercise per day
  
• 1723.5 x (1.7 1.9) 2930 3275 kcal/day
  to assist in losing weight
  
• Losing 1 lb. Of Fat per week 500 kcal deficit
  dailyeither through more exercise or less
  consumption (this is the safest way to lose
  weight)
• How do I know how many calories Im burning?
• Now I know my BMR and Daily Caloric
  Expenditure, lets look at how many calories we
  burn in the saddle

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Diet, contd

• Approximating Calories Burned on the Bike
• Constant x Weight (lbs.) x Minutes in the
  saddle
  
• Finding the Constant to use for the session
  (based on average speed during session)
  
• 23 mph 0.15
• 20 mph 0.12
• 17.5 mph 0.09
• 15 mph 0.08

Lets look at an example
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Diet, contd

• EXAMPLE
• Approximating Calories Burned on the Bike
• 160 lbs. Athlete, rides at 20 mph for 2 hours
  and 30 minutes (this is 150 minutes)
  
• So
• 0.12 x 160 x 150 2880 kcal burned
• (Remember, this is an approximation)

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Diet, contd

• What to do with this information (One theory)
• Calories to consume during your training
  session 25 33 of Calories burned From
  example, .25 x 2880 .33 x 2880 720 950
  kcal during the session 145 190 kcal every
  30 minutes
• Calories to consume post-exercise 50 Net
  calories From example, 2880 kcal burned
  during the ride, and 720 kcal consumed
  means 2880 720 2160 kcal deficit .5 x
  2160 1080 kcal Post-exercise

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Diet, contd

• Calories to consume for the entire day (Another
  theory)
  
• Consume the amount of calories burned during
  exercise throughout the day, concentrated before,
  during and after exercise.
  
• Use common sense and caution
• Consume at least the amount found in your BMR or
  Total Caloric Expenditure

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Diet, contd

• Staple foods during times without
  exercise Low Glycemic choices, Lean
  Protein, and Unsaturated fats
  
• NO-NOs
• Saturated Fats
• Simple Sugars
• Processed Foods
• Excessive Cheat Meals and Cheat Days

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Psychology

• Dont put yourself in a compromising situation
• Clean out the refrigerator/cupboard. When its
  binge-time, youll binge on good stuff.
  
• Be PatientIt wont happen overnight
• Remember
• THIS IS A LIFESTYLE!!!

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Miscellaneous

• Supplements
• Protein Shakes
• Multi-Vitamins
• Glucosamine and Chondroitin
• Carbo-Loading
• Hydration
• Power-to-Weight Ratio Factor
• Lower weight of the bike
• Diet Lower weight of the rider

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Sources

• Byrn, Gordon and Friel, Joe. Going Long, 2003.
• Carmichael, Chris. The Lance Armstrong
  Performance Program, 2000.
  
• Insel, Paul, R. Elaine Turner and Don Ross.
  Applied Nutrition, 2006.
  
• Scott, Dave. Optimal Fueling Post Exercise.
  Triathlete Magazine, July 2004.
  
• www.PowerBar.com, accessed Jan. 2006.
• www.nal.usda.gov, accessed Jan. 2006.