+ EAT BETTER, PERFORM BETTER!

+ E ^AT B ^ETTER , P ERFORM

B ETTER !

T

P

HON BA, RNCP/ROHP, CNP, PTS, NCCP REGISTERED NUTRITIONIST &

COACH & PERSONAL TRAINER

+ Agenda

n Nutrition Intro, identifying your goals

n Pre Training Nutrition

n During Training Nutrition

n Post Training Nutrition

n Case Scenarios/Examples

n Questions

+

Nutrition is often overlooked

however, nutrition is key to health &

athletic performance.

+ Why do you eat?

•  Tastes good

•  Entertainment

•  Boredom / Excitement

•  Social

•  To feel good /comfort

•  To live / Not die

•  Health

•  Nutrients

•  Energy/ Calories

•  Injury / illness prevention &

recovery

+ Food is more than Fuel!

n 

Nutrition is simple, Eating is complex

n 

Social , emotional, psychological, judgment, reward,

n 

Multiple decisions per day, all day, every day

n 

Media confusion / Marketing

+ Nutrition is NOT

+ You have a training plan,

…….But do you have a nutrition plan?

Macronutrient Profile

Carbohydrate Protein Fat

S M T W T F S 30’ 30’

90’ 120

’ 30’ 40’

90’

60’

+ Stay Hydrated

¨  Water is needed for:

¤ Transport of nutrients, elimination of wastes, shock absorption, maintaining core body temperature, maintaining HR.

¨  Signs of dehydration

¤ Headache, muscle cramps/stitches, fatigue, dizziness, nausea, flushing of the cheeks, increased heart rate, harder to run around, weakness, dry mouth

¨  Make water your primarily liquid.

¤ Alcohol, Juices, fruit cocktail, sports drinks and soda contains too much sugar.

¨  Dehydration equals decreased performance and health!

Water should be your ticket to train.

+ Pre-Training Nutrition

n 

Goals of Pre-Training nutrition:

n 

start hydrated;

n 

Provide energy

n 

Provide psychological reassurance

n 

Boost performance;

n 

Delay fatigue

n 

preserve muscle; &

n 

improve recovery.

+ Pre-Training Nutrition

n Hydrate- 2-4 cups of water, 2-4 hours before session n Consume easy to digest low-moderate GI carbs,

approx 1-1.5g/kg at 1-4 hours before session n Consume 25g carbs, 15 mins before races!

n Low fat, Lower Fibre options

n Oatmeal, potato, yam, toast, bagel, fruit, fruit smoothie, juice

+ During Workout Nutrition

n 

Goals of nutrition during exercise:

n 

stay hydrated;

n 

provide immediate fuel;

n 

boost performance;

n 

Delay fatigue

n 

preserve muscle; and

n 

improve recovery.

+ During Workout /Race Nutrition

Water Protein Carbohydrate

Why:

Dehydration decreases performance, increases risk of injury, impairs training adaptation, decreases recovery How Much: 500-750ml/hr Who: Everyone!

Sodium: For 2+ hours a baseline of 500mg/L/hr

Why:

Helps prevent muscle breakdown/ speed recovery / greater training adaptation

How Much: 10-15g /hour Who: Athletes doing long or intense training bouts, multiple daily training sessions and/or people trying to gain a lot of mass

Why:

Provides and immediate energy source, improves recovery, keeps stress hormone cortisol lower How Much: 30-90g/hour Who: endurance athletes training for 2+ hours at a time, or highly active people looking to maintain mass, strength or performance

+ Purpose of Post-Workout Nutrition

n Proposed benefits of good post-workout nutrition include:

n Improved recovery

n Less muscle soreness

n Increased ability to build muscle

n Improved immune function

n Improved bone mass

n Improved ability to utilize body fat

+ Post Workout/ Race Nutrition

§ Within 90 mins complete meal of 3:1 or 4:1 carbs to protein

§ Focus on quality food choices for optimal recovery.

§ Try liquids if you have a sensitive tummy

§ Too high a spike in insulin may not help glycogen recovery, unless training 2x per day.

§ 2 cups water for every pound lost and possibly sodium (especially for long efforts)

§ High quality = foods with high nutrients spinach, kale, broccoli, beets,

+ Post Workout Nutrition

n Generally, post-workout nutrition has three specific purposes:

n Refuel: Replenish glycogen

n Repair: Increase protein synthesis (repair tissues) and Decrease protein breakdown (increase muscle size and / or quality)

n Re-Hyrdate! Replace lost nutrients (Sodium, Potassium, Calcium, Magnesium, etc)

Remember the 3 R’s of Recovery!

+ Training Nutrition Summary

Pre Race During Post Race

Hydrate 500mL 1-2 hours

before 500-750mL per

hour 500mL within 30 mins after

Fuel Carbs: 1-1.5g/kg 1-3 hours before Protein: 10-15g

Carbs-30-90g/hr (Protein or BCAA for long races) Fat: MCTs??

Carbs: 1-1.5g/kg Protein: 10-15g Within 90 mins

Sodium Only necessary for

2-3+ hour events 250-750mg/L /hr Consume 250mg/L in first hour following

+ Nutritional extras!

n If you’ve mastered everything else:

n Caffeine – can enhance performance / time to fatigue in endurance runners by 2-3%. Low dose 2-3mg/BM. Chewing gum vs pills Performance related to CNS, not CHO. Genetic variability

n Beet Root (spinach, lettuce, celery, fennel, leek) - Nitrates à Nitric oxide à vasodilation, glucose uptake à fatigue resistance, Ex. Eff, performance. (é events of 3-27m). Load 5-7 days before and 3 hours before comp

n When things go wrong: Sports drink swish – 10s (étime to exhaustion & ê perceived exertion)

n Supplements? Omegas, Probiotics, etc…..

+ Case 1: Early Workout

n Less than 60min before training from waking up

n Eat? Don’t eat? Drink Water!

n Workout intensity?

n Easy ? Hard?

n Fuel workout?

n Post workout considerations:

n When is your next schedule meal?

n How hard was the workout?

n When is the next workout?

+ Case 2: Long Workout

n >90 min run, >2 hour ride

n Eat 90-120min before workout

n What? Carbs + protein + Hydrate

n How much? 1-1.5g carb /kg body weight

n During workout: 30-90g carb/hr + 500-1L water per hour

n Post workout: Refuel within an hour

+ Case 3: Evening Workout

n 6 or 7pm workout

n Eat meal/snack around 4pm n Hydrate

n Post workout?

n Do you have an early morning workout?

+ Case 4: 2 per day workouts

n What is your goal? Performance? Weight-loss

n Which workout is more intense?

n May need a pre, during and post workout meal

n Carbs/ Protien

+ Individualization

n There’s no perfect pre-and-post-training feeding regimen for everyone.

n You have to practice in training what you are going to do in race day.

n Expect the unexpected on race day.

n What you eat is always context specific – race distance, goals of race / training, time of year.

n Overall nutrition plan is far more important then what you before during and after a race.

n Research: the total amount of protein and carbohydrate consumed over the course of the day is far more important to lean mass gain, fat loss, and performance improvements than any specific nutrient timing strategy.

+ Final Thoughts

n Not all workouts need a pre, during or post workout meal, snack, fuel or other.

n Consider your goals for the workout then plan the meal accordingly.

n Practice what you are going to do race day in training.

n All workouts require water!!!

n All bodies require a solid nutrition plan day in and day out. You’ll maximize health and

performance by prioritizing daily nutrition before race nutrition.

+

Thank you!

Healthy-Eating-Active-Living HEALToronto

E AT B ETTER ,

P ERFORM B ETTER !!

Healthy Recipes: www.heal-nutrition.com/recipe