Endurance Performance
Nutrition Series – Week 2
Welcome to the Endurance
Performance Nutrition Series – Week 2 : During Exercise. Nutrition prior to, during, and post exercise
is pivotal for replenishing energy (glycogen) stores for performance and
repairing lean muscle mass. This is week
2 of a four week series giving evidenced based information on metabolic
optimization for performance and replenishment.
Nutrition
The Academy of Nutrition and Dietetics (ADA): Sports,
Cardiovascular, and Wellness group (SCAN) recommends an endurance athlete REALLY
maintain their carbohydrate stores by consuming 30-60g of carbohydrates (CHO)
every 15-20 minutes during a high endurance sport. 15-20g CHO is similar to a medium fruit or a
yogurt cup. I recognize while you are
running a race you are not likely to pull out a yogurt cup and chow down so there are also supplements available to assist
with carbohydrate and energy replenishments: sports drinks, gels (I
prefer GU brand), blocks, and beans.
Some athletes find it easier to carry and tolerate nutritional
supplements over food. Overall, the make-up of this snack
should be high carbohydrate with moderate protein. Lance Armstrong’s nutrition coach Chris
Carmichael gives similar nutrient composition suggestions and also includes other
high carb examples of a bowl of cereal (50g CHO), a fruit and soy protein
smoothie (50g CHO), or orange juice with a banana (50g CHO). Carmichael stated that in high peak training
Lance Armstrong consumes from 3,000-6,000 calories per day with a nutrient
emphasis of 60-70% CHO, moderate protein, and low fat for glycogen repletion
and performance. Keep in mind these recommendations are for someone training
for an intense ultra endurance based event not necessarily for an aerobics class. For the best nutritional benefits with a
typical aerobic exercise plan or off season (not periodization training)
consider either a pre or post exercise snack + fluids within your needs
for the day, that should cover it J.
Diet
Hydration
Lastly, Do not forget hydration! Hydration is an
important aspect of diet, nutrition, and performance before, during, and after
all activities. SCAN recommends 5-10oz
of water every 15-20 minutes during events.
This is similar to about 1 cup of fluids. With high sweat loss, utilizing sports drinks
with sodium and potassium are beneficial for electrolyte replenishment and
muscle function. FYI: most events have hydration stations every 1-3 miles
depending on race length. **I have a
friend who recently told me that they do not like drinking fluids during events
because they feel better without it** This completely blew my mind! Do not let your body fool you. Even if you think you “feel” ok your body may
need fluid for many reasons including for performance, cognition, joint
lubrication, transferring nutrients to cells, maintaining body temperature,
preventing heat injury so on and so on and so on. Stay hydrated and do not miss
hydration stations! **Practice training with the fluids offered at your next
event.** Whether it be water, Powerade,
Gatorade etc. Similar to physically
training, we need to train our bodies with nutrition as well.
During-Exercise Nutrition
As stated last week, an endurance athlete is challenged for
drawn out, long, periods of time. The
purpose of nutrition for this athlete is to provide you with enough energy to
complete your big event by giving you a starting boost, continuing your energy
through the event, then by replenishing and repairing your body.
**These are recommendations for sustained energy, electrolytes,
fluids, and performance during an event.**
Nutrition
The Academy of Nutrition and Dietetics (ADA): Sports,
Cardiovascular, and Wellness group (SCAN) recommends an endurance athlete REALLY
maintain their carbohydrate stores by consuming 30-60g of carbohydrates (CHO)
every 15-20 minutes during a high endurance sport. 15-20g CHO is similar to a medium fruit or a
yogurt cup. I recognize while you are
running a race you are not likely to pull out a yogurt cup and chow down so there are also supplements available to assist
with carbohydrate and energy replenishments: sports drinks, gels (I
prefer GU brand), blocks, and beans.
Some athletes find it easier to carry and tolerate nutritional
supplements over food. Overall, the make-up of this snack
should be high carbohydrate with moderate protein. Lance Armstrong’s nutrition coach Chris
Carmichael gives similar nutrient composition suggestions and also includes other
high carb examples of a bowl of cereal (50g CHO), a fruit and soy protein
smoothie (50g CHO), or orange juice with a banana (50g CHO). Carmichael stated that in high peak training
Lance Armstrong consumes from 3,000-6,000 calories per day with a nutrient
emphasis of 60-70% CHO, moderate protein, and low fat for glycogen repletion
and performance. Keep in mind these recommendations are for someone training
for an intense ultra endurance based event not necessarily for an aerobics class. For the best nutritional benefits with a
typical aerobic exercise plan or off season (not periodization training)
consider either a pre or post exercise snack + fluids within your needs
for the day, that should cover it J.
Diet
If you are training for a high endurance event and thinking
of following a low carb diet…I encourage you to think again. It makes me cringe to hear carbohydrates
bashed in the media and the low carbohydrate diet emphasis. While I get that this method can be “short
term effective.” It is important to note that good nutrition and health does
not come from cutting out any particular nutrient. Carbohydrates provide our
bodies with fuel for daily activities, athletic performance, and mental cognition.
Hydration
Lastly, Do not forget hydration! Hydration is an
important aspect of diet, nutrition, and performance before, during, and after
all activities. SCAN recommends 5-10oz
of water every 15-20 minutes during events.
This is similar to about 1 cup of fluids. With high sweat loss, utilizing sports drinks
with sodium and potassium are beneficial for electrolyte replenishment and
muscle function. FYI: most events have hydration stations every 1-3 miles
depending on race length. **I have a
friend who recently told me that they do not like drinking fluids during events
because they feel better without it** This completely blew my mind! Do not let your body fool you. Even if you think you “feel” ok your body may
need fluid for many reasons including for performance, cognition, joint
lubrication, transferring nutrients to cells, maintaining body temperature,
preventing heat injury so on and so on and so on. Stay hydrated and do not miss
hydration stations! **Practice training with the fluids offered at your next
event.** Whether it be water, Powerade,
Gatorade etc. Similar to physically
training, we need to train our bodies with nutrition as well.
References:
Bieler, K. “Eat Like a Champion” Runner’s World Magazine, August
2004
Academy of Nutrition and Dietetics-Sports
Cardiovascular and Wellness “Nutrition Therapy for Endurance Athletes” Sports
Nutrition Care Manual http://nutritioncaremanual.org/vault/sports/EnduranceAthleteNutritionTherapy.pdf 
1 comment:
Post a Comment