Nutrition for Pre, During, and Post Exercise

1. Nutrition for Pre, During, and Post Exercise Team In Training

2. When does it start? • The earlier the better • Practice, Practice, Practice

3. Training • Long Runs = Race Conditions for Nutrition • Life Happens • Bad Days of Training

4. Items to keep on hand • Almonds – great source of vitamin E • Eggs – most complete source of protein next to human breast milk • Sweet Potatoes – vitamin A & C, potassium, iron, trace minerals • Whole Grain Cereal – fiber and protein • Fruit – daily vitamins • Salmon – omega 3 fats (helps with inflammation response) • Whole Grain Bread – no refined grains or flour • Frozen Vegetables – antioxidants and beta-carotene • Whole Grain Pasta – easily digestible carbs, fiber • Chicken - protein • Frozen Mixed Berries – anthocyanins (powerful antioxidants) • Low-Fat Yogurt – protien, calcium, and bacteria for digestive tract

5. How many meals a day? • Metabolism = Coal Stove • Small frequent meals keep you body constantly burning fuel

6. Before the BIG day • Pasta Dinner is always the best way to get your body ready for the big event

7. Race Day Morning • Do NOT let nerves get the best of you and not eat anything • Try to eat a whole breakfast ~ 2 hours before the race start

8. Never forget to indulge…

9. Background • Primary Purpose of Carbohydrates • Using Fat as Fuel • Figure 1, Energy Expenditure from 0 to 4 hours

10. Sources of Energy Expenditure Important for blood glucose concentration to be maintained after two or three hours.

11. History of Bars & Gels • Mid 1980s PowerBar had huge success with energy bars aimed at high Carb need of runners • Little scientific evidence to support actual blood glucose response • 3 best selling energy bars accounted for $250million in sales in 2000

12. History cont’d • Dr. William Vaughan, founder of GU Sports • Disappointed in some of CHO bar due to its high level of fat, protein, and fiber • Introduced GU in early 1990s • Many gels to follow!!

13. Liquid vs. Solid • Liquid = Runners • Solid = Cyclists Timeless Debate!!!!

14. Liquid • CHO + Hydration • Drink “as much as possible” • Hyponatremia • New USATF Guidelines • Dehydration

15. Carbohydrate Ingestion • 30 – 60 g/h • 16 oz of Lemon Lime Gatorade = 28 grams • 1 Gel Packet = 25 grams • Delivered in either solid or liquid form • Figure 2, Concentration and Volumes

16. Delivery of Liquids • US Olympic Marathon Team • Aid Stations • Practice, Practice, Practice

17. Nutritional Info for chosen Energy Bars Clif Bar Power Bar Tiger’s MilkCalories - 145, Fat Calories - 45, Total Fat - 5gm - 8%, Sat. Fat - 1gm - 5%, Cholest. - 0mg - 0%, Sodium - 70mg - 3%, Total Carb. - 18gm - 6%, Fiber - 1gm - 4%, Sugars - 13gm, Protein - 7gm, Vitamin A - 15%, Vitamin C - 10%, Calcium - 30%, Iron - 15%, Vitamin D - 15%, Thiamin - 35%, Riboflavin - 35%, Niacin - 15%, Vitamin B6 - 30%, Vitamin B12 - 25%, Biotin - 6%, Pantothenic Acid - 15%, Phosphorus - 10%, Magnesium - 25%, Copper - 15%, [*% Daily Value], [* Percent Daily Values (DV) are based on a 2000 calorie diet]

18. Nutritional Info for chosen Energy Gels Hammer GelClif Shot GU Power Gel

19. Picking a Bar • Before • At least 2 hours pre-exercise eat high CHO meal can include liquid CHO for hydration • Clif Bar or PowerBar • During • Mod-CHO bar during training/competition • Easier on digestion, help maintain glucose levels • Tiger’s Milk or Pieces of High CHO Bar • After • High CHO following training/competition • Clif Bar or PowerBar

20. Picking a Gel • Before & After • Need double the gel to compare to one bar • Increases amount of supplement in stomach • May cause pre-exercise gastric distress • During • Pick a gel by flavor and / or consistency • Take with fluid – timing of aid stations

21. When to Eat • Most people tend to not want to eat after finishing a long amount of exercise • Eat sooner than later • Eat again later

22. What to eat • A mix of protein and carbs • Bananas, PB & J, fluids

23. The days following… • Metabolism • Muscles • Overall Health