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Presented by Dorette Sommer-Franks
Endurance & Nutrition Coach Certified USA Triathlon, USA Track & Field, RRCA www.trifiniti.com
© 2014 D. Franks
² Trifiniti Endurance and Nutrition Coach ² USA Track & Field, USA Triathlon
² Head Coach ² Nike Women’s Marathon
² San Francisco Marathon, The San Francisco Aids Foundation
² Ironman Group Training, Golden Gate Triathlon Club ² Track Coach (GGTC0, 2007 to present
² Power Cycle & Swim Instructor, Western Athletic Clubs ² Joyent, Worksite Wellness Nutrition Coach
² Sedentary & Active individuals ² Endurance & Ultra-distance athletes ² Endurance Athlete, 14 yr.
² 2011 Team USA, ITU World Championship Long Course ² 2010 Ultraman Canada
² 5-time IM finisher + Boston Marathon racer ² Registered Dietitian (May 2015)
² Sports Nutrition ² Whole food, plant-based ² Freelance Writer
“The Running Project” Chronicle Books Academy of Dietetics, SCAN
SHAPE, Runners World, & Women’s Health magazines
© 2014 D. Franks
q Nutrition 101 q Function of Macronutrients During Exercise
q Energy in the Body - Fuel! For a Purpose q Periodization
q General Recommendations q Transition to Base Phase Nutrition
q Competition to Race Phase – high volume/intensity
q Example of Endurance Recommendations q Solids vs. Liquids
© 2014 D. Franks
} Daily Nutrition Fundamentals ◦ Eat 3 meals plus 2-3 snacks a day ◦ Variety of foods from each food groups
� Grains � Proteins – combining protein sources � Fruits � Vegetables
◦ Vitamin D � Sunlight (10-15 min. 2-3/week) on hands
and face � Fortified in “milks”
◦ Vitamin B12 � Vegetarians - eggs and dairy � Vegans - nutritional yeast (Red Star) � Fortified in soymilk, breakfast cereals
◦ Calcium � Dark leafy greens � Fortified
◦ Iron � Dried beans, dark leafy greens � Vitamin C with non-heme bound Iron
◦ Omega-3 EFA � Flaxseed, flaxseed oil, canola oil, tofu,
soybeans, walnuts
© 2014 D. Franks
} Carbohydrates – preferred fuel during activity ◦ Glycogen à muscle function (movement) ◦ Glucose à brain function (mental focus)
} Proteins ◦ Breaks down when body runs out of muscle glycogen ◦ Spared at lower intensities
} Fats ◦ Primary fuel source during lower intensities ◦ Protects internal organs and provides insulation
} Water ◦ Transports nutrients, wastes, electrolytes
© 2014 D. Franks
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Rest Mild Intensity High Intensity
Protein
Carbohydrate
Fat
© 2014 D. Franks
INTENSITY
DURATION
} Carbohydrates – limited ◦ Muscle glycogen @ 1,200 – 1,800 kcal ◦ Liver glycogen @ 300-400 kcals ◦ Blood glucose @ 80 kcals ◦ Spared during Light intensity training; quickly utilized
during short, high-intensity } Fat – unlimited supplies! ◦ Adipose tissue @ 80,000 kcals ◦ Utilized during low intensity training
} Protein – we don’t really use ◦ Muscle protein @ 30,000 kcals
M. Ryan, 2007. Calories Provided By Body-Fuel Stores. Sports Nutrition for Endurance Athletes: 73
© 2014 D. Franks
• Athletes have increased nutrient needs • The “Lean, mean, calorie-burning machine” • Goal: ingest foods and fluids that
optimize training, racing, and recovery needs while: • Replenishing lost energy (calories) • Speeding recovery • Repairing muscle damage and reduce
inflammation • Providing energy for metabolic function &
cellular growth
© 2014 D. Franks
Nutrient needs vary depending on the exercise/training: ü Season as “phases” of training, called
“Periodization” ◦ Preparation, base, build, competition, recovery/
transition ü Duration ü Frequency ü Exercise modality:
• Team/Individual (soccer, track & field, football) • Weight-class/aesthetic (weightlifting, figure skating,
boxing) • Endurance (triathlon, swimming, cross-country running,
cycling, rowing, kayak)
© 2014 D. Franks
} Changing nutrition to match annual training changes (energy expenditure) ◦ Base phase � Low intensity � Low volume ◦ Build phase � Increase in intensity � Increase in volume ◦ Competition phase ◦ Transition/Recovery
© 2014 D. Franks
(photo credit: http://si-triathlonultra.blogspot.com/2013/03/periodization-one-key-to-longevity-in.html
} Differences range due to ◦ Differences amongst athletes ◦ Body weight/composition changes ◦ Competition cycle
} 3 – 19g CHO/kg body weight } 1.2 – 2.5g PRO/kg body weight } 0.8 – 3g FAT/kg body weight
} Let’s come back to this! ◦ Why such a broad range?
© 2014 D. Franks
} Low Volume, low intensity = Nutrition 101 ◦ Nutrient needs are lower ◦ Avoid overconsumption
} Weight loss (if appropriate) } Eat to train, not train to eat } Eat to learn ◦ Foods that work for weight control/loss, GI friendly,
experiment with what works/what does not.
© 2014 D. Franks
} Metabolic what? ◦ Goal: Train the body to utilize fatty acids as the primary
fuel substrate and preserve glycogen as duration and intensity increases. ◦ Crossover Concept
© 2014 D. Franks Photo: Bob Seebohar, Fuel4mance
} CHO 3 – 7 g/kg bw (depending on body weight or composition goals ◦ 3 - 4 g/kg for weight loss ◦ 4 – 7 g/kg without weight loss
} PRO 1.2 – 2.5 g/kg bw ◦ 1.7 – 2.0 g/kg for hypertrophy ◦ 2.0 – 2.0 g/kg for weight loss ◦ 1.2 – 1.6 g/kg not lifting much
} FAT ◦ 0.8 – 1.3 g/kg bw ◦ 0.8 – 1 g/kg bw for weight loss
© 2014 D. Franks Seebohar, B. (2011). Nutrition periodization for athletes: Taking traditional sports nutrition to the next level. (2nd ed.). Boulder, CO: Bull Publishing Company.
Before Nutrition 101! ü Improve glycogen
stores ü Focus CHO, low PRO
& low FAT, easily digestible.
ü ~1-1.5 g CHO/lb ü 2-3 hrs prior to allow
for absorption ü Fluid
• 30 – 35 ml/kg
© 2014 D. Franks
During ü Fluid/electrolyte
balance • 3-8 oz fluid/15 – 20
min. (drink to thirst). • 500-700 mg sodium
dep on sweat rate ü CHO
• 30-90 g CHO/hr depending on duration or exercise modality
• Body stores 2-3 hrs CHO at low to mod intensity
• *metabolically inefficient consume ~ 30 min = more CHO burn
ü PRO • <2 hrs NA • 3-10 g/hr >2 hrs
ü FAT • NA
After Consume within 30-60 min post quality training. ü “Window of Opportunity”
insulin sensitivity at its highest/ muscles accept nutrients
ü 1-1.2g CHO/kg bw ü (110 – 220 lbs = 200 – 480
cal CHO. ü 10-25g PRO. More is not
better ü FAT – mono o
polyunsaturated (control inflammation, Omega 3’s are best).
ü Fluid • Goal < 2% body
weight. • Sweat rate • 24 oz fluid for every 1
pound lost during training
Seebohar, B. (2011). Nutrition periodization for athletes: Taking traditional sports nutrition to the next level. (2nd ed.). Boulder, CO: Bull Publishing Company.
} Dependent on Goals } Identify what foods sit best in the digestive track } Practice competition simulation during training } Fine-tune nutrition plan, esp. hydration and
electrolytes } Avoid temptation ◦ Trying something new before big training/events ◦ Alcohol
} Travel? ◦ What’s available – hotel amenities, grocery stores, food
types
© 2014 D. Franks
} CHO ◦ 5 – 12 g/kg bw
} PRO ◦ 1.4 – 2.0 g/kg bw
} FAT ◦ 1.0 – 1.5 g/kg bw
} Fluid ◦ Color of urine as an indicator
© 2014 D. Franks
Before Nutrition 101! ü Improve glycogen
stores ü Focus CHO, low
PRO & low FAT, easily digestible.
ü ~1-1.5g CHO/lb ü 1-4 hrs prior to
allow for absorption
ü Fluid – environmental considerations • 12-20 oz fluid
w/ CHO and sodium
© 2014 D. Franks
During ü Fluid
• 3-8 oz fluid/15 – 20 min. (drink to thirst).
• Electrolyte replacement fluid?
ü CHO • 30-90 g CHO/hr
depending on duration and modality
• Body stores 2-3 hrs CHO at low to mod intensity
ü PRO • <2 hrs NA
ü FAT • NA
After Glycogen depletion? (high intensity > 3 hrs) ü If Nutrition 101 = NA ü Light snack or meal @
20-30 g CHO/5-10 PRO
ü 20 g PRO for strength training
ü FAT interferes with CHO absorption = NA, small amounts OK
ü Fluid • Goal < 2% body
weight. • Sweat rate • Replace lost sweat
via electrolyte replacement fluid.
Seebohar, B. (2011). Nutrition periodization for athletes: Taking traditional sports nutrition to the next level. (2nd ed.). Boulder, CO: Bull Publishing Company.
} Merriam Webster ◦ “The ability to do something difficult for a long
time…” ◦ “… to deal with pain or suffering that continues a
long time.” } The endurance athlete ◦ Person who trains to condition their aerobic system
for endurance and stamina primarily for long distance events. � > 60-90 min. � 10k, half to full marathon, triathlon, Ironman, ultra
distance events
© 2014 D. Franks
ACSM & AND Guidelines for endurance athletes u 34 yo female IM triathlete training 5-6 dy/wk @ 2x/dy. } Carbohydrates (CHO): 6-10 g/kg BW
130 lb. female / 2.2 kg = 59.1 kg 59.1 kg x 6 – 10g CHO = 355 to 591 g CHO
(multiply by 4 calories per gram) = 1,420 to 2,362 calories CHO
} Protein (PRO): 1.2 – 1.4 g/kg BW 59.1 x 1.2 to 1.4 = 71 – 83 g PRO
(multiply by 4 calories per gram) = 284 to 331 calories PRO
} FAT: 0.8 – 1 g/kg BW 59.1 x 0.8 = 47 to 59g FAT (multiply by 9 calories per gram) = 423 to 521 calories FAT
} Total daily calories = 2,127 to 3,214 ◦ 3 meals at 25-30% daily calories ◦ 2-3 small snacks at 8-12% of daily calories
© 2014 D. Franks
} So, what do I eat during training and racing? ◦ Carbohydrate calories � Easily digestible, fast absorbing
� Solid food: bars, gels, fruit – careful of too much fiber � Not all bars and gels are equal
� Bars: 190 – 250 calories; 30g CHO � Gels: 100 – 120 calories; 20-35 g CHO
� Protein = slow absorption à GI distress � Liquid calories:
� Gatorade (CHO + electrolytes) � Too much on a hot day à GI distress?
◦ Hydration � Electrolyte supplementation
� Main electrolyte: sodium/potassium � Antioxidants for before, during and post training and
competition © 2014 D. Franks
Ø Plan your meals Ø At Home Ø Pack it for “On the Go”
Ø Dried nuts and fruit, fresh fruit, Vega One w/shaker bottle (in a pinch), water
Ø Determine your nutrient needs Ø Avoid bonking
Ø Carry extra fuel – plan your fuel Ø Electrolyte Drink mix (Vega Sport Electrolyte Hydrator) Ø Sports Bars (Vega Endurance Bar)
Ø Plan your recovery post run Ø Recovery drink mix Ø 4:1 carbohydrate to protein ratio
Ø Eat for a purpose – you are athletes!
© 2014 D. Franks
} Enette Larson-Meyer, PhD, Rd ◦ Vegetarian Sports Nutrition
} Brendan Brazier ◦ Thrive, Optimal Performance in Sports and Life
} Bob Seebohar, MS, RD, CSCS ◦ Nutrition Periodization for [Endurance] Athletes
} Dunford, PhD, RD ◦ Sports Nutrition, A Practice Manual for Professionals, ADA
} Osmo Nutrition ◦ http://osmonutrition.com/store/products.html?
product=active_hydration } Optimum Dietary Guidelines ◦ US Anti-Doping Agency
} Thrive Forward ◦ http://thriveforward.com
} The Vegan Resource Group ◦ http://vrg.org
} Vega Sport ◦ http://vegasport.com
© 2014 D. Franks
Contact Info:
Dorette Sommer-Franks www.trifiniti.com
[email protected] (415) 307-8117
© 2014 D. Franks
Consume high carb meal 2-3 hrs. before exercise • At least 2 hrs prior to race • Stick to simple carbohydrates that will be absorbed
quickly • Med banana w/puff rice cereal and “milk” • Sweet potato w/ fruit
• Examples of what not to eat pre training: • Leftover pizza or veggi burgers (protein) • Heavy sandwich (roasted egg plant sandwich with mozzarella
cheese on sourdough, etc). • Careful of fiber! Practice breakfast intake during training – preferences may be individual
© 2014 D. Franks
} Drink 17-20 oz. fluid 2 hrs. before training/race
} Top-off glycogen stores: drink 7-10 oz. sports drink or consume a gel (~35g CHO) 10-20 min. prior to training
} Consume 30-60g CHO/hr. (liquid or solid) } Drink 7-10 oz. every 15-20 min. (sip, and set
alarm on watch) = ~ 1 bottle
© 2014 D. Franks
} Hydrate ◦ 20-24 oz fluid for every pound of
weight lost after training/racing (electrolyte replacement)
} First 30 min. and 2 hr. interval post training & racing: ◦ 1.2 g CHO/kg BW ◦ 6-20 g PRO if training > 90 min. � Replenish lost glycogen stores � Minimize muscle protein breakdown
Examples: Bean [and cheese] burrito Nut-butter sandwich
Vega Sport Recovery Accelerator & Vega Sport Protein w/ “milk” and
fruit smoothie
High fat slows down digestion and absorption
© 2014 D. Franks
