ENDURANCE SPORTS NUTRITION

3 days before (option): Maltodextrine carbo loading

Morning of…: Energy cake or Granola

1-2 hours before: low glycemic carb like oats (ex: CLIF BAR)

Energy Drinks: sipping slowly (can alternate with water)

Electrolytes: Salt replacement (ex: Zero)

Energy bars / Energy waffles: cut into pieces before race and eat slowly

Energy gums / fruit pulps / fruit jelly bars: dose slowly to reduce sugar highs and lows

Energy gels: to be taken only when necessary. Once start must continue every 20-45 minutes…

Recovery Drinks: taken within 1 hour after exercise

Recovery (protein) bars: after exercise

Recovery sticks: after exercise

BEFORE DURING AFTER

Water Water Water

Complex carbohydrates with low glycemic index

Simple carbohydrates with high glycemic index + complex carbs + proteins + electrolytes

Simple carbs + complex carbs + proteins

Cures (ex: Stimium Recuperation MC3) + Nutritional Complements (ex: Protein / Fe / Mg)

0.5 grams of carbs/kg body weight, 1 to 4 hours before

30-90 grams every hour1-2 grams per kg of body weight

up to 4 hours post-exercise

Daily Protein RequirementsNo exercise: 0.5-0.8 g/kg/dayEndurance: 1.2–1.4 g/kg/dayResistance: 1.6–1.7 g/kg/day

250-500 mL150-300 mL / 15-20 minutes

= 500-1000 mL/h 1000–2000 mL per kg lost

Outline

PART 1: ENERGY and MACRONUTRIENTS◦ What is energy? What are macronutrients? What does each macronutrient do?

PART 2: OPTIMAL HEALTH and CONSEQUENCES◦ Why is proper hydration important? Why are macronutrients important?

PART 3: OPTIMAL HEALTH and EXERCISE◦ How much water, carbs proteins, vitamins and minerals should I take?

PART 4: PRODUCTS TIMELINE OVERVIEW◦ What are the different types? Which product for the correct timing?

PART 1:ENERGY and

MACRONUTRIENTSWHAT IS ENERGY? WHAT ARE MACRONUTRIENTS? WHAT DOES EACH

MACRONUTRIENT DO?

Energy◦ Everything you do (consciously or unconsciously) requires energy.◦ but… WHAT IS ENERGY?

◦ In biology energy is a reusable molecule called ATP (Adenosine Tri-Phosphate).

◦ ATP provides the energy necessary to drive all biological and chemical reactions in your body.

Energy◦ From where do we get ATP?

◦ The famous Kreb’s cycle (aka Citric Acid cycle)

◦ What do we need to make ATP?

◦ FOOD and OXYGEN

Macronutrients◦ Macronutrients or Macro-Nutrition

simply refers to the three basic nutritional categories:◦ Carbohydrates – quick source of energy

◦ Fats – Stored / long term source of energy

◦ Proteins – building block of muscles, connective tissue, etc..

◦ IMPORTANT TO NOTICE:◦ Proteins, fats and carbohydrates can all be used

to make energy.

Carbohydrates◦Carbohydrates provide themain source of energy for metabolism in living organisms.

◦Carbohydrates are the primary energy source during exercise

◦Common carbohydrates are sugars and starches.

Carbohydrates◦ “Carbs” can be divided into three types

based on their shape:◦ Monosaccharides

◦ Single ring sugars

◦ Ex: glucose, fructose...

◦ Disaccharides

◦ Double ring sugars

◦ Ex: sucrose, lactose…

◦ Polysaccharides

◦ Rings of chains of sugars (a.k.a complex carbohydrates).

◦ Ex: starch (pasta, bread, potatoes, maltodextrin…)

CarbohydratesCarbs are also divided according to their Glycemic Index:

“a number associated with carbohydrates in a particular type of food that indicates the effect of these carbohydrates on a person's blood glucose (also called blood sugar) level. A value of 100 represents the standard, an equivalent amount of pure glucose.”

High Glycemic Index Food

Low Glycemic Index Food

Lipids (fat)◦ Lipids are fats and oils.

◦ Used to store energy for long term use.

◦ The fatty acids are either saturated or non-saturated:

Proteins◦ The basic building blocks for all living things and are important for both

structure and function.

◦ In fact, the protein is the key "building" nutrient for a variety of bodily tissues, many of which support muscle growth:◦ Enzymes – proteins that drive all the body’s chemical reactions.

◦ Skin

◦ Hair

◦ Nails

◦ Bones

◦ Connective tissue

◦ …

Proteins◦ Protein makes up 15-20% of ones bodyweight and is thus, next to water, the

body's second most abundant substance.

◦ Proteins are actually long chains of smaller units called amino acids.

◦ One protein may contain hundreds, thousands, or millions of amino acids in a single chain.

◦ There are about only 20 different types of amino acids.

◦ Two categories: ◦ Essential amino acids (9) – must be obtained through diet

◦ Non-essential amino acids (11) – can be synthesized by the liver

ProteinsEssential Amino Acids

Histidine

Isoleucine

Leucine

Valine

Lysine

Methionine

Phenylalanine

Threonine

Tryptophan

Non Essential Amino Acids

Alanine

Arginine

Asparagine

Aspartic Acid

Cysteine

Glutamic acid

Glutamine

Glycine

Proline

Serine

Tyrosine

BCAA – the 3 A.A. most found in muscle tissue

We cannot make our own and need to eat to get them

PART 2:OPTIMAL HEALTH and

CONSEQUENCESWHY IS PROPER HYDRATION IMPORTANT? WHY ARE

MACRONUTRIENTS IMPORTANT?

Optimal Health and Exercise

THE MOST IMPORTANT TOOL YOU HAVE IS YOUR BODY

◦ Expensive bicycles, the latest shoes, the best training outfits…are all support materials for your body

◦ You need to maintain your body in optimal health and condition:◦ Consume adequate energy and nutrients

◦ Maintain appropriate body composition

◦ Promote optimal recovery from training

◦ Maintain hydration status

Proper nutrition and energy products (drinks, bars, gels, electrolytes etc..)

Water

Water and Dehydration◦ About 50%-75% of the body is water

◦ Dehydration caused by exercise can lead to decreased performance

◦ Potentially dangerous◦ Light dehydration can also cause:

◦ dizziness, light-headedness, lack of energy, and muscle cramping.

◦ Severe dehydration can lead to:

◦ heat exhaustion, heat stroke, seizures, and even death.

Responses during exercise with different amounts of water intake:

Body temperature

Heart rate

Rating of Perceived Exertion

Carbohydrates and Hypoglycemia◦ Carbs are the main source of energy for

the body.

◦ When exercising we quickly deplete our store reserves of Carbs◦ We completely deplete our carb reserves in

about 3 hours

Carbohydrates and Hypoglycemia◦ It takes about 60 minutes of exercise before

the body starts using Fats as a source of energy.

◦ The risk for endurance athletes is Hypoglycemia:Hypoglycemia, also called low blood glucose or low blood sugar, occurs when the level of glucose in your blood drops below normal

◦ What are the symptoms and risk:

Protein deficiency◦ Carbohydrates and fat are the body's major fuels during exercise.

◦ However:◦ Resistance athletes breakdown a large quantity of protein.

◦ Endurance athletes also breakdown protein but at a smaller quantity.

◦ Meaning that additional protein must be taken to replace the lost protein:◦ To be sure that protein is not drawn away from muscle, where it is needed for growth and RECOVERY

◦ To be sure it is not taken from vital organs where serious damage can occur (long term catabolic state).

Vitamins, Minerals,and Athletic Performance

B vitamins◦ Needed for energy metabolism

◦ Choose variety of whole grains, fruits, and vegetables

Calcium◦ Needed for normal muscle function and strong bones

◦ Low-fat dairy products

◦ Adequate intake may be a problem for females

Vitamins, Minerals, and Athletic PerformanceIron◦ Needed for oxygen delivery and energy production

◦ Athletes have higher losses

◦ Lean red meats, vegetables, and enriched grains

Other trace minerals◦ Copper and zinc:

◦ involved in maintaining and regulating many physiological processes, especially those involved in normal carbohydrate, fat and protein metabolism and the ultimate formation of usable energy

◦ Avoid high-dose supplements

PART 3:OPTIMAL HEALTH and

EXERCISEHOW MUCH WATER, CARBS, PROTEINS, VITAMINS AND MINERALS

SHOULD I TAKE?

Optimal Health and Exercise

THE MOST IMPORTANT TOOL YOU HAVE IS YOUR BODY

◦ You need to maintain your body in optimal health and condition:◦ Consume adequate energy and nutrients

◦ Maintain appropriate body composition

◦ Promote optimal recovery from training

◦ Maintain hydration status

Proper nutrition and energy products (drinks, bars, gels, electrolytes etc..)

Water

Optimal Health and Exercise◦Vary depending on effort:

◦ Ex: Running less than 10km (1hr) Vs. more than 10km (1hr)◦ Ex: Frequency of training

◦Vary depending on goals:◦ Ex: Weight loss Vs. Maintain weight Vs. Gain weight◦ Ex: Exercise for pleasure VS. performance

◦ Vary depending on individual experience◦ Ex: some people require lots of carbs Vs. some people require just water

◦ Vary depending on environmental conditions◦ Ex: very hot day Vs. normal/cool day

Water and ExerciseExercise and fluid loss◦ Increased losses from sweat

◦ Increased with heat, humidity

◦ Risk for dehydration

Hydration◦ Adequate fluids before, during, after exercise

◦ Water vs. sports drinks depends on:◦ Duration

◦ Intensity

◦ Environmental factors

Water and Exercise◦ Water Intake Before Exercise:

◦ Drink 250-500 mL

◦ Water Intake During Exercise:◦ 150-300 mL every 15-20 minutes = 500-1000 mL/hr

◦ Thirst may be an adequate indicator of fluid needs

◦ Sipping slowly

◦ Water Intake After Exercise:◦ 1000–2000 mL per kg lost during exercise

◦ Thirst and Urine color may be good indicators of fluid needs

Carbohydrates and Exercise◦ Carbs Intake Before Exercise:

◦ (optional) Carbo loading for 3 days before; and/or

◦ 0,5 grams of carbs / kg body weight, 1 to 4 hours before

◦ Easily digestible and smaller amounts of carbs if within one hour from exercising

◦ Avoid high glycemic index carbohydrates if within one hour from exercising. Why?

◦ Carbs Intake During Exercise:◦ 30-90 grams every hour (e.g. 250 mL sport drinks generally contain 14-24 grams)

◦ High glycemic index. Why?

◦ Carbs Intake After Exercise:◦ 1-2 grams per kg of body weight up to 4 hours post-exercise (plus protein)

Dietary Fat and Exercise◦ Fat is the major fuel source for endurance activities

◦ High-fat diet not needed

◦ Recommendations◦ Moderate fat intake: 20–35% of calories

◦ Limit saturated fat to less than 10% of energy

◦ Avoid trans fat as much as possible

Protein and Exercise◦ Protein recommendations

◦ Adults: 0.8 grams per kg body weight per day

◦ Endurance athletes: 1.2–1.4 g/kg/day

◦ Resistance-trained athletes: 1.6–1.7 g/kg/day

◦ Protein intake after exercise◦ Replaces lost protein

◦ Also helps replenish glycogen

◦ Protein sources◦ Foods: lean meats, fish, low-fat dairy, and egg whites

◦ Energy Products: Protein bars, Recovery drinks, whey protein shakes, BCAA

Energy and sports

PART 4:PRODUCTS TIMELINE

OVERVIEWWHAT ARE THE DIFFERENT TYPES? WHICH PRODUCT FOR THE

CORRECT TIMING?

3 days before (option): Maltodextrine carbo loading

Morning of…: Energy cake or Granola

1-2 hours before: low glycemic carb like oats (ex: CLIF BAR)

Energy Drinks: sipping slowly (can alternate with water)

Electrolytes: Salt replacement (ex: Zero)

Energy bars / Energy waffles: cut into pieces before race and eat slowly

Energy gums / fruit pulps / fruit jelly bars: dose slowly to reduce sugar highs and lows

Energy gels: to be taken only when necessary. Once start must continue every 20-45 minutes…

Recovery Drinks: taken within 1 hour after exercise

Recovery (protein) bars: after exercise

Recovery sticks: after exercise

BEFORE DURING AFTER

Water Water Water

Complex carbohydrates with low glycemic index

Simple carbohydrates with high glycemic index + complex carbs + proteins + electrolytes

Simple carbs + complex carbs + proteins

Cures (ex: Stimium Recuperation MC3) + Nutritional Complements (ex: Protein / Fe / Mg)

0.5 grams of carbs/kg body weight, 1 to 4 hours before

30-90 grams every hour1-2 grams per kg of body weight

up to 4 hours post-exercise

Daily Protein RequirementsNo exercise: 0.5-0.8 g/kg/dayEndurance: 1.2–1.4 g/kg/dayResistance: 1.6–1.7 g/kg/day

250-500 mL150-300 mL / 15-20 minutes

= 500-1000 mL/h 1000–2000 mL per kg lost