Royal Parks Foundation Half Marathon 2011

Nutrition for Runners(Workshop 1)

Chris McManus

Sport Scientist

Lucozade Sport Science Team

‘Loss of fluid and reduction in the

body’s carbohydrate stores are the

two major causes of fatigue in

prolonged exercise’

FUEL and FLUID

The most important variable is YOU!

Energy Source

Carbohydrate

CHO

Energy Source

Protein Sparer

Nervous System

SO HOW MUCH CARBOHYDRATE SHOULD YOU EAT?

Daily Requirements

SO HOW MUCH CARBOHYDRATE SHOULD YOU EAT?

Daily Requirements

Pre Exercise - Fuel

‘After natural talent and appropriate training, an adequate diet

is known to be the next most important element for

enhancing the training and performance of sports people’

Recommendations:

• As a pre exercise meal 3-4 hours before, consume 1-4 g/kg BM (60-240g for a 60 kg individual).

• Generally allow:– 3-4 hours for a large meal to digest– 2-3 hours for a smaller meal– 1-2 hours for a small snack or blender/liquid meal or, whatever

your own tolerance indicates

Pre Exercise - Fuel

2-4 hours before (Meal)

• Breakfast cereal (low-medium GI) with milk (large bowl) + fruit

• Granary bread rolls with cheese/meat + fruit

• Brown rice with chicken and vegetables

• Baked potato with baked beans and salad

•

1-2 hours before (Lighter Snack)

• Croissant and jam

• Ryvita and low fat cream cheese

• White bread sandwich

• Fruit Salad with fruit flavored yogurt

1 hour before

• Fruit smoothie/liquid meal supplement

• Cereal bar

• Fruit

• Fruit flavored yogurt

• Sport drink

• Sport bar

Keep a journal of what and when you eat/drink along with when you train/compete, write down amounts and how you felt!

Pre Exercise - Fuel

Hydration

Hydration

IMPACT OF 2% DEHYDRATION vs EUHYDRATION

• 1,500m – 6sec (2.3% improvement)

• 5,000m – 1m20s (6.7%)

• 10,000m – 2m40s (6.7%)

Armstrong et al., (1985)

Hydration• Ideally consume 2 - 3 L per day.

• Always start every exercise session well hydrated

• Before: Drinking 400-600ml of water, sports drinks or other fluids in the 2 hours before exercise will help hydrate the body

• During: Sweat rate OR 300-500 ml/hr

• Role of ‘Electrolytes’?

Recommendations:• Encouraged before, during and after activity.

• Drinking every 15 – 20 minutes during exercise

• Drinks containing carbohydrate, sodium and flavour enhance voluntary drinking

• FRUIT JUICES when eating meals – avoid tea / coffee (tannins) for enhanced bioavailability

• Gut distension?

Hydration

Lucozade Lite

• Low calorie (50 kcal)

• ‘Electrolyte’ content – 190 mg SODIUM

• 10 g of carbohydrate to promote intestinal absorption (per 500 ml)

• Hypotonic formulation

• Designed to provide rapid hydration with increased fluid retention

• Ideal for low duration exercise (<60 min)

• Ideal for low – moderate intensity exercise

• 2 flavours – Orange / Lemon & Lime

Lucozade Sport

• Isotonic formulation

• Increased calories for energy – 140 kcal

• ‘Electrolyte’ content – 240 mg SODIUM

• Designed to provide rapid hydration and delivery of fuel in simple sugar form

• 30 g of carbohydrate per 500 ml

• Ideal for prolonged exercise (>60 min)

• Ideal for moderate – high intensity exercise (including intermittent sports

Facebook : Chris – Lucozade Sport ScientistTwitter : Chrismcmanus1

Video’s / Presentation’s / Food pictures

Questions