Nutrition 101 For the Triathlete

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Nutrition 101 For the Triathlete

• Lauren Brown, BScPharm
• U of A Triathlon Club
• September 8, 2004
• lcbrown_at_ualberta.ca

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Overview

• Training goals
• What happens if I dont eat right?
• What should my daily diet include?
• The high protein diet
• Required nutrients
• References
• Triathlon Club Seminars

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You Are What You Eat
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Training Goals Person-Specific

• Lose/maintain weight
• Tone
• Stress relief
• Sprint triathlon
• Olympic triathlon
• Half-ironman/Ironman
• Whatever your training goal, nutrition is a vital
  part of achieving that goal.

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What Happens If I Dont Eat Right?

• Recover from training less quickly.
• More prone to injuries.
• Decreased energy during training sessions.
• Potentially at risk for certain diseases.
• May also influence concentration, mood, sleep.

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The Balanced Diet

• Calorie amount of energy or heat required to
  raise the temperature of 1 gram of water 1 degree
  Celsius.
• Calorie allowance is based on lifestyle and your
  current weight.
• Amount of daily calories from
• Complex carbohydrates 60
• Protein 10 20
• Fat should not exceed 30

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Calorie Requirement

• Calorie expenditure depends on
• Resting metabolic rate
• Activities during day
• Calorie requirement depends on training goal
• Weight loss
• Maintain weight
• Increasing activity increasing calorie
  requirements

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The High Protein Diet

• Belief carbohydrates are bad!
• Amount of daily calories (approximately)
• Carbohydrate 40
• Protein 30
• Fat 30
• Not good for an endurance athlete!
• Feel sluggish, minimal energy
• Risk for kidney damage
• Increased risk of cardiovascular disease?
• Runners World article on low-carb diet.

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Nutrients

• Individuals that eat a balanced diet likely
  receive the required amount of nutrients they
  need.
• Some nutrients which may be lacking
• Vitamin D
• Calcium
• Others vitamin C, vitamin E antioxidants.

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Nutrients (Cont.)

• Vitamin D
• Body produces through exposure to UV rays.
• Likely not enough UV exposure in Canada.
• Key in the absorption of calcium.
• Recommended dose 400 1000 IU/day.

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Nutrients (Cont.)

• Calcium
• Key in development of bones and teeth.
• 1 in 4 women will develop osteoporosis.
• Majority of diets to not achieve required daily
  amount of calcium.
• Deficiency can also contribute to stress
  fractures and muscle cramps.
• Daily requirement 1000 1500mg/day, best
  divided in two to three doses of 500mg.

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References

• Canadas Food Guide www.hc-sc.gc.ca/hpfb-dgpsa/on
  pp-bppn/food_guide_rainbow_e.html
• Step Up to Wellness A Stage-Based Approach.
• www.dieticians.ca

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Questions?
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Seminar Schedule

• Dates
• September 22
• October 6
• November 3
• December 1

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Seminar Topics

• Injury prevention and stretching.
• Weight training.
• Designing your own training program.
• Supplements.
• Race psychology.
• Review of specific races.
• Race-specific nutrition.

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• Please e-mail me if you have suggestions for
  seminar topics
• lcbrown_at_ualberta.ca