[ Home ] [ Up ] [ Links ] [ Places To Train ] [ Races ] [ Results ] [ DSR? ] [ Forum ] [ Winter Calendar ] [ Contact ] [ Share ]

Nutrition 101

***Guidelines to build on not set rules!***

 

  • Training diet basics  (pounds divided by 2.2 = kilograms)

 

    • Carbohydrates – preferred fuel source for quick and long lasting energy
      • Stored as glycogen in liver and muscles for energy
      • Sixty percent of diet should be carbs: 2000 kcal diet = 300 grams of carbs per day, 2500 kcal = 375 grams
      • Food sources: grains, bread, milk, fruits, starchy vegetables
    • Proteins – important for growth, repair, and maintaining muscle
      • Can be used for energy in endurance events but muscles prefer carbs
      • 1.0-1.2 grams of protein per kg per day  (70 kg = 70 – 84 grams)
      • Food sources: meats, poultry, fish, milk, beans, tofu, tempeh, cheese, eggs, peanut butter  
      • 1 ounce of protein = 7 grams so 3 ounces meat = 21 grams of protein
    • Fats – used for fuel during low level and endurance activities in combination with carbohydrates
      • Concentrated form of energy (9 kcal/gram)
      • 25-30% of calories from fat: 2000 kcal diet = 55-65 grams of fat per day
      • Provides fat soluble vitamins, essential fatty acids
      • Food sources: vegetable and plant oils (canola, olive, peanut, avocado), fish oil (salmon, halibut, mackerel, albacore tuna), animal fats (less heart healthy-butter, lard, marbling in meat choose less often)
    • Fluids – 60% of your body is water!! Hydrate!!
      • Transport food to cells, removes waste and cools the skin during exercise
      • Drink 4 cups of water for every 1000 kcal consumed so at least 8 cups of water per day

 

  • Racing

 

    • Pre- race
      • Each person is unique and food preferences will vary.  Make sure you test out foods during training to determine tolerance.
      • Events greater than 90 minutes – load carbohydrates prior to the event.  Mini-depletion/repletion cycle starting 36 hours prior to race
        • 15-minute mini depletion run or bike finishing with 2.5 minutes at race pace and 30 seconds sprint
        • then eat high carbohydrate diet with 10-12g carbs per kg total over next 36 hours  (Saturday race start loading Thursday PM, Sunday race start loading Friday PM).
        • Studies show 80+% improvement in glycogen stores
        • 1 slice toast = 15 grams carbs, 1 cup rice or pasta = 45 grams carbs, 1 cup cereal with 1 cup milk = 45-60 grams carbs,  8 ounces juice = 30 grams carbs

 

    • Day of Race
      • Each person is unique and food preferences will vary.  Make sure you test out foods in training to determine tolerance.
      • 2-3 hours prior to race eat light breakfast of carbohydrates such as cereal and low fat milk or toast with jam/jelly or 6 ounces juice and toast, toaster waffle, English muffin with Gatorade
      • Avoid high protein, high fat breakfast such as eggs, bacon, sausage as these foods take longer to digest and can cause poor performance
      • Drink some fluid 1-2 cups water/Gatorade/juice

 

    • During race
      • Each person is unique and food preferences will vary.  Make sure you test out foods in training to determine tolerance.
      • If you are racing > 60 minutes you must hydrate and refuel!
      • Body can process about 6-7 ounce of fluid every 15 minutes- experiment with your tolerance.  In a triathlon it is easiest to drink on the bike so practice! 24-28 ounces fluid per hour.  Standard water bottle is 24 ounces.
      • Don’t drink JUST water - use carbohydrate and electrolyte-containing beverages – Gatorade, Exceed, Powerade, or water supplemented with carb-containing gel and electrolyte replacement tablets -- to provide carbs and fluid and sodium (be aware of and prevent hyponatremia by replacing electrolytes)
      • Consume 1 gram carbohydrate per kg body weight per hour so 70 kg person needs 70 grams carbs. 8 ounces of Gatorade provides 15 grams carbs plus some potassium and sodium. So 32 ounces of Gatorade provides 60 grams carbs and 32 ounces of fluid (plus sodium).  A gel packet is normally 23-28g carbs.  A Powerbar or Clif Bar is 40-50g carbs.

 

    • Post race recovery
  • Recovery carbs:1 gram per kg body weight within the first 15 minutes post exercise (or .5 grams per pound) and repeat in next hour. Examples of 70 grams carbs would be 20 ounces sports drink (about 35 grams) plus whole banana (30 grams) or  4 ounce bagel ( 60 grams carbs).  1 orange = 15 grams carbs.
  • For every pound lost during exercise drink 2 cups of water 

 

Foods with 15 grams of carbohydrates

 

Breads and cereals           Fruit                                                   Milk

3/4 cup cold cereal             4 ounces juice                                 1 cup milk

½ cup hot cereal                 half banana                                      4 ounces fruited yogurt

1 slice bread                        1 cup melon or berries

½ cup pasta/rice                 2 Tbsp dried fruit

1 ounce bagel                     Fruit – size of tennis ball

 

Starchy vegetables                                                                        Sweets/snacks

½ cup corn                                                                                       3 graham cracker squares

½ cup potato or 3 ounces                                                            21 pretzels (small)

½ cup peas                                                                                      5 Nilla wafers

½ cup winter squash

 

Columns represent the opinions of the individuals and do not necessarily reflect the attitudes of the club.