Jennifer McDaniel, MS, RDN, CSSD -...
Transcript of Jennifer McDaniel, MS, RDN, CSSD -...
Jennifer McDaniel, MS, RDN, CSSD Certified Specialist in Sports Dietetics
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Jennifer McDaniel, MS, RDN, CSSD
At the 1904 Olympics held in St. Louis, Thomas Hicks won the gold medal in the marathon. The race was run in temperatures near 32 °C (89.6 °F), and there were only two places along the route for water. At the 30-kilometer mark (18.6 miles), he asked for water but received a wet sponge to suck on and the white of an egg. A few kilometers later, nearing collapse, he received two eggs, a sip of brandy, and a small dose of strychnine (erroneously thought to be a stimulant and later used as a rat poison). Over the final 2 kilometers that included two hills, he was given two more eggs and two more shots of brandy, purportedly one for each hill. He finished the race but was unable to receive his trophy because he was in medical distress. So much for the prevailing advice on sport nutrition at the time!
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What is the main role for sports nutrition supplements?
What should you look for in a supplement? Musts Haves vs. Marketing
Fueling Your Pre, During & Post Run requirements
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• Genetics • Training – Physical – Mental • Nutrition – Good nutrition will not make a runner
great but it will allow them to meet their potential .
– Poor nutrition will make a great runner average.
Like an automobile, your body must have enough fuel to take it where it wants to go.
Needs the best possible combination of ingredients so the engine runs as efficiently as possible and does not break down before the trip has been completed.
What Do I Need?
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Convenient
Easy portability
Digestibility
Long Shelf life
Variety in products to match your needs–
• Ie: taste, GI tolerance, sweat rates, weight goals
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$$
Calorie dense
Burn out on taste/flavors Antioxidant/micronutrient overload? For exercise!
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Maximize and maintain fuel (glycogen).
Maintain and hydration
and electrolyte balance. Prevent protein
breakdown and maximize synthesis.
Efficient and timely
recovery from workouts.
Calories/Carbs
Fluids & Electrolytes (sodium)
Calories/Protein
Timing & nutrients
Calories (needs increase as training increases) Carbs (needs increase as training increases)
• Mixture of carb sources is best • Fructose: slower absorption, should not be main carb source • Glucose/sucrose: faster absorption • Maltodextrin: larger particles = less GI distress
Sodium • Primary electrolyte lost in sweat • Necessary for muscle contraction, potentially alleviate cramps
Fluids • Minimal dehydration = large impact on performance Sports drinks proven to provide faster hydration while replenishing
energy and electrolytes
Regular vs. low-calorie (time & intensity dependent) mcdaniel nutrition therapy
Protein & Amino acids • Protein post-exercise crucial for muscle synthesis
• New thought: protein + carb prior to/during exercise may give muscle recovery a head start
• BCAA: provide fuel source, so far research does not live up to claims of reduced fatigue
Other electrolytes & vitamins • Primary concern is sodium
• Other electrolytes/vitamins may provide minimal benefit: Potassium, magnesium, calcium, chloride lost through sweat
Caffeine • Facilitate carb absorption,
reduces perceived fatigue • Effective dosage = 2-3
mg/kg of body weight 150# (68 kg) 136-200 mg
of caffeine • Effect peaks 30-45 min.
after ingestion • Effect depends on tolerance
to caffeine based on everyday usage
Product Serving size MG
Brewed coffee
8 oz. 100
Espresso Starbucks
1 oz. 75
Green tea 8 oz. 20
Coke 12 oz. 35
Gu Espresso 1 pack 40
Powergel 2x caffeine
1 pack 50
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Before, During & After
Supplement Strategies
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Why? • Restock liver glycogen • Blood glucose/Energy • Settled stomach • Train your heart, muscles…train your gut!
What if I’m trying to lose weight do I need to eat before my morning run? Depends on duration (>90 min) & intensity (high intensity
>60 min) of run
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What? • Easy to digest carbs…maybe a little fat Bread with peanut butter, banana, ½ bar, gel
• Does it need to be a sports supplement? No. • Start in a hydrated state…even if you don’t eat, drink!
When? • Personal issue – some find that eating simple carbs one hour
prior to an event leads to low blood sugars at start of event • Eat enough, eat two hours prior
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What? • Energy Bars (Bonk Breakers, Honey Stinger bars) Some provide only 150 kcal and others up to 340 kcal Many contain other agents, herbs, etc READ LABELS CLOSELY!
When? • Mostly used before workouts & for recovery
• Drink water with energy bar for better digestibility
Why? • Vary greatly, but typically provide a convenient,
balanced “mini meal”
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What? • Honey Stinger Waffles
• Tend to have more fat, and more “real” food feeling
When? • Optimal for pre/post
• During? Will absorb more slowly in body
Option for those who like to feel more “full” during the run
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60 minutes or less • Fluids
>60 minutes – intense or longer than 90 minutes • Carbs, electrolytes & fluids
>90 min &/or humid/hot conditions • Carbs, protein, sodium & fluids
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What?
• Roctane gels, GU, Accel gel, Power Bar gel, Honey Stinger gels
• About 100-120 calories per package (25-30 grams CHO)
• Vary in their source of sugar – read labels
When?
• During workouts >90 minutes or intense wkouts >60 min
• Quick energy delivery immediately pre- or post-run
Why?
• Deliver large amount of easy to digest carb in compact, portable
form
• Effective source of energy, but challenge is taking in enough fluid.
Type of Gel Sugars Other Ingredients
Powerbar GEL Maltodextrin, fructose Amino acids, vitamins C/E, caffeine, kola nut, ginseng
Gu Roctane Maltodextrin, fructose Amino acids
Accel Gel Maltodextrin, fructose
Whey protein
Gu Energy Gel Maltodextrin, fructose
Amino acids, herbal blend, antioxidants, caffeine
Honey Stinger Maltodextrin, fructose
none
Clif Shot Brown Rice Syrup Magnesium, caffeine (some flavors)
Type of Gel Sodium (MG) Potassium
(MG)
Powerbar GEL 200 20
Gu Roctane 125 55
Accel Gel 100 40
Gu Energy Gel 55 45
Honey Stinger 50 85
Clif Shot 40 30
What? • GU Chomps, Honey Stinger Energy Chews, Sport beans
When? • Same as gels
Why? • Alternative to the gooey texture of gels
• Main goal: infuse body with carbs & electrolytes
• Semi-solid texture requires more mouth & digestive work – carbs may get to cells slower
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A: As little as 2% • 2% dehydrated state (2.2# for 110#) reduces
performance by 10%
• Key: start workouts fully hydrated
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Many factors affect fluid needs: universal recommendations not ideal
Based on individual assessment of estimated
water losses • More for: fast runner
heat stress
heavier person
• Less for: slow runner
cool/cold environment
lighter person
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What? • Water, sports drinks, electrolyte tablets (GU Brew/tabs, Gatorade, NUUN)
When? • Aim for 20 fl. oz./hour of a workout • Avoid small sips that leave little fluids in the stomach = more
cramping • Goal: start with comfortably full stomach and and drink at regular
intervals of about 10-15 minutes
Why? • Prevent excessive dehydration (>2% weight loss) • Not necessarily to prevent all dehydration • Don’t over-hydrate (water weight gain)
Urine color test for dehydration Lemonade—The good
Apple juice—The bad
Tea—The ugly
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• Convenient way to take in both carb and fluids – Imp that sports drink is able to leave stomach and get to
cells quickly
Concentration: 4-8% empties from the stomach efficiently. • Drink concentration allows fluid to reach bloodstream as
quickly as water yet delivers performance carbs
• 10-12% carb like soft drinks and fruit juice empty from stomach more slowly
• Temperature – Cooler fluids empty from stomach more quickly
than warmer fluids
– Cooler fluids tend to be more palatable
• Amount & Timing
– 30-80 grams of carb per hour • Gatorade: 14 grams per 8 oz (16-32 oz of Gatorade)
– 4-8 oz every 15-20 minutes
Product Carb (%) Carb (g) Sodium Potassium
Accelerade 6% 15 120 15
Gatorade 6% 14 110 30
Gatorade Endurance
6% 14 200 90
Powerade 7% 17 53 32
Propel 1% 3 10 3
GU Brew 8% 26 325 50
Why?
• Replace muscle fuel (carbohydrate) utilized during practice
• Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue
• Restore fluid balance
• Ability to gain strength and see improvements workout to workout!
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What? • Mix of carbs & protein (4:1/3:1 ratio & at
least 10 grams of protein) Recovery bars, shakes, chocolate milk, real
food!
• Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what was lost
• No appetite? Choose liquid foods that meet your recovery
goals
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A: It depends…
• For light workouts: Regular meal schedule should provide
adequate fuel.
• For harder workouts: As soon as is convenient (within 1
hr. is ideal).
• For multiple training sessions within 24 hours: Crucial! the
sooner the better!
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Supplements can be a convenient way to fuel your training runs when used strategically
A well-planned overall diet is just as important to running performance as is the pre/during/post nutrition
Timing = what you eat
Respect the role of hydration
Use supplements to SUPPLEMENT
Practice your nutrition and hydration; never experiment on race day!
Sports Nutrition for Endurance Athletes, Monique Ryan, 2nd Edition
Nancy Clark’s Sports Nutrition Guidebook, Nancy Clark, 4th Edition
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Congratulations, in every run, you accomplish something great!
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For personalized nutrition information
• Please visit my website: www.mcdanielnutrition.com
Facebook page: McDaniel Nutrition Therapy Twitter: McDanielRDN