Nutrition Basics

1
Nutrition Basics

• 100 calories distributed
• 50 Carbohydrate
• 20 Protein
• 30 Fat
• Carbohydrate includes
• all grains (wheat, rye, oats, barley, rice,
  corn), anything made from flour (breads, bagels,
  pasta, buns, pretzels,
• starchy vegetables (mainly potatoes, sweet
  potatoes, corn, peas, starchy beans all beans
  but the green bean),
• all fruits (including dried, canned, fresh or
  juice)
• milk and yogurt
• Sweets (anything made from sugar, brown sugar,
  honey, syrup, jelly)
• Good carbs contain at least 3 grams of fiber
  per serving

2
Nutrition Basics

• Protein includes
• Beef, pork, chicken, turkey, fish, lamb, veal,
  etc
• Egg
• Cheese,
• Cottage cheese
• Tofu
• Peanut Butter
• Smart Protein examples are meat with visible
  fats removed prepared either baked, grilled,
  roasted or broiled, eggs prepared w/o fat, peanut
  butter (high in fat but fats are mostly healthy),
  light or fat-free cheese and cottage cheese.
• Protein provides satisfaction include
• 1-2 oz (1-2 eggs or 1-2 Tbsp P. Butter) at
  Breakfast
• 3-4 oz (3-4 oz lunch meat or deck of cards size
  lean meat) at lunch and dinner

3
Nutrition Basics

• Fat includes 4 types (two good and two bad)
• Good Fats are
• Monounsaturated fatty acids (MUFAS)
• C. Canola oil
• O. Olive oil
• P. Peanut oil
• Olives,
• Most nuts
• Nut Butters
• Avocado
• Polyunsaturated fatty acids (PUFAS)
• Flaxseed and oil
• Other nuts (walnuts)
• Fatty fish (salmon, herring)
• Bad Fats are
• Saturated fatty acids butter, bacon, sausage,
  fried greasy foods, fatty meats (hot dogs),
  creamy foods, tropical oils (coconut, palm and
  palm kernel), chocolate
• Trans fatty acids man-made, makes shelf
  stable, margarine, pastries, doughnuts

4
Nutrition Basics

• Bare minimums for a nutritious day
• Never exceed 5 hours without eating (while
  awake).
• Never skip meals snacking encouraged to prevent
  large gaps between meals.
• At least 2 servings of fruits per day (tennis
  ball fresh, ½ cup canned or juice, ¼ cup dried).
• At least 3 servings of vegetables per day (1 cup
  fresh, ½ cup cooked or juice).
• 16-24 oz of milk or yogurt per day.
• At least 8 oz of protein per day.
• At least 25 grams of fiber per day richest
  sources are certain grains (cereals, breads,
  bagels, fresh fruits and vegetables especially
  legumes, nuts, seeds and beans).
• Lots of fluid particularly calorie-free.
• Restrict bad fats (saturated and trans) to 15
  grams or less per day combined.
• Attempt to make each meal balanced protein,
  grain, fruit, vegetable and dairy.
• Very moderate with alcohol.

5
Nutrition During Training

• If regular workout, regular balanced
  nutrition.
• If extensive workout (60-90 minutes), need
  special nutrition particularly high
  carbohydrate ( 60 cals).
• Pre-exercise timing of eating/hydration
• FOOD TIMING
• large meal 4-6 hrs prior
• light meal 2-3 hrs prior
• snack 0.5-1 hr prior
• Best foods are high carbohydrate , moderate
  protein, low fat and high fluids experiment
  during training.
• Why Carbohydrates (CHO)? CHOs convert to
  glucose most efficiently glucose is our primary
  quickest source of energy easily utilized.
  For endurance training and events, we use glucose
  from our storage in muscle and liver (stored
  glucose is called glycogen). If sufficient CHOs
  are eaten before, during and after
  training/event, our glycogen stores should remain
  adequate.
• Fats, although an energy source, provide energy than muscle glycogen. In other words,
  fats are extremely inefficient and slow energy
  sources.
• Proteins do not really provide energy they are
  used primarily for muscle repair.

6
Nutrition During Training

• Pre-exercise/Training
• What types of carbohydrates are best?
• Wholesome and low-fat ie cereals, bagels,
  breads, muffins, English muffins, rice, pasta,
  potatoes, yogurt, milk, fruits or whatever found
  tolerated and practiced (Tried and True).
• How much carbohydrate should be consumed
  through-out the day while training?
• 300-400 grams for average woman
• 500-600 grams for average man
• This may look like the following
• Breakfast 75-100 grams
• Lunch 75-100 grams
• Dinner 75-100 grams
• Snacks 15-30 grams each
• Carbohydrate servings are thought of in 15 gram
  increments, ie 1 slice bread, ½ English muffin,
  ¼ of a bagel, 1/3-1/2 cup cereal, 6-8 oz light
  yogurt or milk, ½ cup potato, tennis ball fruit
  or baked potato, CD size pancake

7
Nutrition During Training

• The Week Before the Event
• Diet really remains mostly the same biggest
  changes at this time are rest, cut back on
  exercise and saturating muscles with CHO.
• Days 6, 5, 4 typical training diet 60
  CHO
• women 300-400 g
• men 500-600 g
• Days 3, 2, 1 Carbo-load increase to 70
• women 350-450 g
• men 600-725 grams
• These three days are primarily CHO and very
  little fats and proteins. Caution with high
  fiber may cause GI upset. Extra fluids 4-8
  extra glasses - but eliminate caffeine and
  alcohol. Day prior to event, may want large meal
  to be lunch to allow digest time.
• This week is all about familiarity eat/drink
  what youve been consuming the entire training
  this
• is not the time to try new things.

8
Nutrition During Training

• Pre-Exercise/Training
• if tolerate immediately before training or event
• light CHO ie small bowl of cereal, small
  bagel or English muffin (45-60 grams)
• may also desire 1-2 servings of protein ie 1-2
  poached eggs, light string cheese, a spoonful of
  low fat cottage cheese, 2-3 thin slices turkey or
  chicken
• Absolutely must hydrate
• If workout need CHO in fluid (ie sports drinks).
• Never wait for thirst thirst signals too
  late to hydrate.
• 2 hours prior to workout/event need 2-3 cups
  of fluid (ideally water). The kidneys need 60-90
  minutes to process excess liquid.
• 5-15 minutes prior to workout/event consume
  1-2 cups (this fluid will be ready to replace the
  sweat losses).

9
Nutrition During Training

• During Exercise/Event
• Most Importantly Hydration, Hydration,
  Hydration!
• For 60-90 minutes, need 8 oz fluid every 15
  min.
• First 1-2 aid stations, drink water.
• After that, start consuming either water with
  CHO sources (gels, sports beans, candy) or sports
  drinks.
• To determine individual fluid needs, use sweat
  rate
• determine weight loss
• Pre-workout weight 158
• Post-workout weight 154
• Total weight loss 4
• determine sweat loss
• Weight loss 4
• Fluid consumed 2 (32 oz)
• Total lost in sweat 6
• Each lost, should be replaced with at least 16
  oz fluid.

10
Nutrition During Training

• Best nutrition during extensive workouts/events
• CARBOHYDRATES!
• Best CHOs to choose quick sugars, but NOT
  fructose (fruit juice)
• Body cannot use 60 grams CHO per hour.
• Ideal CHO solutions or sports drinks are 6-8 CHO
  or 15 grams CHO per 8 oz.
• Therefore, if 8 oz of fluid is needed every 15
  minutes and most 8 oz solutions contain 15 grams
  CHO, the consumption would total around 60 grams
  CHO per hour. Also, total fluid in that hour
  would be 32 oz which is the approximate amount
  needed to replenish pounds and sweat loss.
• Solid CHO solutions can also be used ie gels,
  sports beans, Gu, candy such as jelly beans,
  fruit snacks, jolly ranchers, or bars such as
  Power Bar, Clif, Luna, Pria. Most of the sports
  solid solutions are perfectly formulated for
  endurance needs. If use solid CHO, still need to
  drink water. Trial solids
• during training, some experience
• gastrointestinal upset (dumping or
• diarrhea).

11
Nutrition During Training

• Post-Exercise/Recovery
• As soon as event or workout is over, what should
  I eat?
• CHO will replete muscle glycogen need to
  consume as soon as possible or 1-4 hours
• 0.5 grams CHO (within first 2 hours)
• 150 person should consume 75 grams
• Consume another 75 grams 2 hours later
• Best sources are nutrient-rich cereal with
  milk and fruit, fruit juice and bagel, yogurt
  with fruit and cereal.
• Protein mixed recommendations not a bad idea
  to encourage muscle/tissue repair - 1-2 servings
  (7-14 grams) recommend low fat as may cause GI
  upset.
• Easy suggestions include bread, bagel or pita
  sandwich with 2 oz lunch meat (plus fruit and/or
  yogurt or milk), light string cheese with
  crackers and fruit and/or yogurt/milk.
• Fluids never stop drinking can be water or
  sports drinks may be most tolerated immediately
  after a long, strenuous event
• If event longer than 4-6 hours, may
• need to replace sodium. Consume
• popcorn, pretzels, crackers, V-8.

12
Agenda

• General Nutrition CHO, Protein, Fat 100
  calories
• Need balance no meal skipping high fiber,
  lean protein, fruits, vegetables, dairy/calcium
  sources, fluids
• Nutrition during Training higher CHO higher
  fluids lower protein and fat
• CHOs convert to glucose most efficiently
  glucose fuels our muscles and stores as glycogen
  (muscle and liver). We use this storage for
  endurance and brain food.
• Wholesome CHOs best breads, cereals, grains,
  starches, fruits, vegetables during training
  practice to find what you tolerate or works best.
• Quantity 300-400 grams for women
• 500-600 grams for men
• 3-days prior to event CHO load and increase
  fluids
• During event 15 grams CHO every 15 minutes
• 8 oz fluid every 15 minutes
• Recovery start 0-120 minutes post event need
  0.5 grams/ body weight within 2 hours later
  need another 0.5 grams/. Protein 1-2 servings.
  NEVER stop drinking fluids