Jennifer McDaniel, MS, RDN, CSSD - HiFifiles.ffstlouis2015.gethifi.com/community/wellness-community/... · Jennifer McDaniel, MS, RDN, CSSD Certified Specialist in Sports Dietetics

Jennifer McDaniel, MS, RDN, CSSD Certified Specialist in Sports Dietetics

mcdaniel nutrition therapy

Jennifer McDaniel, MS, RDN, CSSD

At the 1904 Olympics held in St. Louis, Thomas Hicks won the gold medal in the marathon. The race was run in temperatures near 32 °C (89.6 °F), and there were only two places along the route for water. At the 30-kilometer mark (18.6 miles), he asked for water but received a wet sponge to suck on and the white of an egg. A few kilometers later, nearing collapse, he received two eggs, a sip of brandy, and a small dose of strychnine (erroneously thought to be a stimulant and later used as a rat poison). Over the final 2 kilometers that included two hills, he was given two more eggs and two more shots of brandy, purportedly one for each hill. He finished the race but was unable to receive his trophy because he was in medical distress. So much for the prevailing advice on sport nutrition at the time!


What is the main role for sports nutrition supplements?

What should you look for in a supplement? Musts Haves vs. Marketing

Fueling Your Pre, During & Post Run requirements


• Genetics • Training – Physical – Mental • Nutrition – Good nutrition will not make a runner

great but it will allow them to meet their potential .

– Poor nutrition will make a great runner average.

Like an automobile, your body must have enough fuel to take it where it wants to go.

Needs the best possible combination of ingredients so the engine runs as efficiently as possible and does not break down before the trip has been completed.

What Do I Need?


Convenient

Easy portability

Digestibility

Long Shelf life

Variety in products to match your needs–

• Ie: taste, GI tolerance, sweat rates, weight goals


$$

Calorie dense

Burn out on taste/flavors Antioxidant/micronutrient overload? For exercise!


Maximize and maintain fuel (glycogen).

Maintain and hydration

and electrolyte balance. Prevent protein

breakdown and maximize synthesis.

Efficient and timely

recovery from workouts.

Calories/Carbs

Fluids & Electrolytes (sodium)

Calories/Protein

Timing & nutrients

Calories (needs increase as training increases) Carbs (needs increase as training increases)

• Mixture of carb sources is best • Fructose: slower absorption, should not be main carb source • Glucose/sucrose: faster absorption • Maltodextrin: larger particles = less GI distress

Sodium • Primary electrolyte lost in sweat • Necessary for muscle contraction, potentially alleviate cramps

Fluids • Minimal dehydration = large impact on performance Sports drinks proven to provide faster hydration while replenishing

energy and electrolytes

Regular vs. low-calorie (time & intensity dependent) mcdaniel nutrition therapy

Protein & Amino acids • Protein post-exercise crucial for muscle synthesis

• New thought: protein + carb prior to/during exercise may give muscle recovery a head start

• BCAA: provide fuel source, so far research does not live up to claims of reduced fatigue

Other electrolytes & vitamins • Primary concern is sodium

• Other electrolytes/vitamins may provide minimal benefit: Potassium, magnesium, calcium, chloride lost through sweat

Caffeine • Facilitate carb absorption,

reduces perceived fatigue • Effective dosage = 2-3

mg/kg of body weight 150# (68 kg) 136-200 mg

of caffeine • Effect peaks 30-45 min.

after ingestion • Effect depends on tolerance

to caffeine based on everyday usage

Product Serving size MG

Brewed coffee

8 oz. 100

Espresso Starbucks

1 oz. 75

Green tea 8 oz. 20

Coke 12 oz. 35

Gu Espresso 1 pack 40

Powergel 2x caffeine

1 pack 50


Before, During & After

Supplement Strategies


Why? • Restock liver glycogen • Blood glucose/Energy • Settled stomach • Train your heart, muscles…train your gut!

What if I’m trying to lose weight do I need to eat before my morning run? Depends on duration (>90 min) & intensity (high intensity

>60 min) of run


What? • Easy to digest carbs…maybe a little fat Bread with peanut butter, banana, ½ bar, gel

• Does it need to be a sports supplement? No. • Start in a hydrated state…even if you don’t eat, drink!

When? • Personal issue – some find that eating simple carbs one hour

prior to an event leads to low blood sugars at start of event • Eat enough, eat two hours prior


What? • Energy Bars (Bonk Breakers, Honey Stinger bars) Some provide only 150 kcal and others up to 340 kcal Many contain other agents, herbs, etc READ LABELS CLOSELY!

When? • Mostly used before workouts & for recovery

• Drink water with energy bar for better digestibility

Why? • Vary greatly, but typically provide a convenient,

balanced “mini meal”


What? • Honey Stinger Waffles

• Tend to have more fat, and more “real” food feeling

When? • Optimal for pre/post

• During? Will absorb more slowly in body

Option for those who like to feel more “full” during the run


60 minutes or less • Fluids

>60 minutes – intense or longer than 90 minutes • Carbs, electrolytes & fluids

>90 min &/or humid/hot conditions • Carbs, protein, sodium & fluids


What?

• Roctane gels, GU, Accel gel, Power Bar gel, Honey Stinger gels

• About 100-120 calories per package (25-30 grams CHO)

• Vary in their source of sugar – read labels

When?

• During workouts >90 minutes or intense wkouts >60 min

• Quick energy delivery immediately pre- or post-run

Why?

• Deliver large amount of easy to digest carb in compact, portable

form

• Effective source of energy, but challenge is taking in enough fluid.

Type of Gel Sugars Other Ingredients

Powerbar GEL Maltodextrin, fructose Amino acids, vitamins C/E, caffeine, kola nut, ginseng

Gu Roctane Maltodextrin, fructose Amino acids

Accel Gel Maltodextrin, fructose

Whey protein

Gu Energy Gel Maltodextrin, fructose

Amino acids, herbal blend, antioxidants, caffeine

Honey Stinger Maltodextrin, fructose

none

Clif Shot Brown Rice Syrup Magnesium, caffeine (some flavors)

Type of Gel Sodium (MG) Potassium

(MG)

Powerbar GEL 200 20

Gu Roctane 125 55

Accel Gel 100 40

Gu Energy Gel 55 45

Honey Stinger 50 85

Clif Shot 40 30

What? • GU Chomps, Honey Stinger Energy Chews, Sport beans

When? • Same as gels

Why? • Alternative to the gooey texture of gels

• Main goal: infuse body with carbs & electrolytes

• Semi-solid texture requires more mouth & digestive work – carbs may get to cells slower


A: As little as 2% • 2% dehydrated state (2.2# for 110#) reduces

performance by 10%

• Key: start workouts fully hydrated


Many factors affect fluid needs: universal recommendations not ideal

Based on individual assessment of estimated

water losses • More for: fast runner

heat stress

heavier person

• Less for: slow runner

cool/cold environment

lighter person


What? • Water, sports drinks, electrolyte tablets (GU Brew/tabs, Gatorade, NUUN)

When? • Aim for 20 fl. oz./hour of a workout • Avoid small sips that leave little fluids in the stomach = more

cramping • Goal: start with comfortably full stomach and and drink at regular

intervals of about 10-15 minutes

Why? • Prevent excessive dehydration (>2% weight loss) • Not necessarily to prevent all dehydration • Don’t over-hydrate (water weight gain)

Urine color test for dehydration Lemonade—The good

Apple juice—The bad

Tea—The ugly

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• Convenient way to take in both carb and fluids – Imp that sports drink is able to leave stomach and get to

cells quickly

Concentration: 4-8% empties from the stomach efficiently. • Drink concentration allows fluid to reach bloodstream as

quickly as water yet delivers performance carbs

• 10-12% carb like soft drinks and fruit juice empty from stomach more slowly

• Temperature – Cooler fluids empty from stomach more quickly

than warmer fluids

– Cooler fluids tend to be more palatable

• Amount & Timing

– 30-80 grams of carb per hour • Gatorade: 14 grams per 8 oz (16-32 oz of Gatorade)

– 4-8 oz every 15-20 minutes

Product Carb (%) Carb (g) Sodium Potassium

Accelerade 6% 15 120 15

Gatorade 6% 14 110 30

Gatorade Endurance

6% 14 200 90

Powerade 7% 17 53 32

Propel 1% 3 10 3

GU Brew 8% 26 325 50

Why?

• Replace muscle fuel (carbohydrate) utilized during practice

• Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue

• Restore fluid balance

• Ability to gain strength and see improvements workout to workout!


What? • Mix of carbs & protein (4:1/3:1 ratio & at

least 10 grams of protein) Recovery bars, shakes, chocolate milk, real

food!

• Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what was lost

• No appetite? Choose liquid foods that meet your recovery

goals


A: It depends…

• For light workouts: Regular meal schedule should provide

adequate fuel.

• For harder workouts: As soon as is convenient (within 1

hr. is ideal).

• For multiple training sessions within 24 hours: Crucial! the

sooner the better!




Supplements can be a convenient way to fuel your training runs when used strategically

A well-planned overall diet is just as important to running performance as is the pre/during/post nutrition

Timing = what you eat

Respect the role of hydration

Use supplements to SUPPLEMENT

Practice your nutrition and hydration; never experiment on race day!

Sports Nutrition for Endurance Athletes, Monique Ryan, 2nd Edition

Nancy Clark’s Sports Nutrition Guidebook, Nancy Clark, 4th Edition


Congratulations, in every run, you accomplish something great!


For personalized nutrition information

• Please visit my website: www.mcdanielnutrition.com

Facebook page: McDaniel Nutrition Therapy Twitter: McDanielRDN

http://www.mcdanielnutrition.com

Documents

Jennifer McDaniel, MS, RDN, CSSD - HiFifiles.ffstlouis2015.gethifi.com/community/wellness-community/... · Jennifer McDaniel, MS, RDN, CSSD Certified Specialist in Sports Dietetics