NUTRITION AND HYDRATION INFORMATION:
I am not a nutritionist. This information is from handouts from Brevard County Team in Training Nutrition Clinic on October 4, 2005power point presentation from local nutritionist and article from the Gatorade Sports Science Institute (www.gssiweb.com) and includes advices from my coaches. For more specific needs, consult a sports nutritionist (familiar with athletic nutritional needs) or your doctor.
Estimated Calories necessary:
Athlete (What most of us are by now):
Body Weight (In pounds) x 20
Regular Exercise (300/calories per day)
Body Weight x 15
Sedentary (may or may not be your rest daysup to you! Rememberyou are fueling all week for those long days)
Body Weight x 13
Ultra-Endurance Athlete (the BIG Dawgs!)
Body Weight x 30
You daily caloric intake is very important as on your long runsit will soon become impossible to have a solid positive intake versus expense of calories. (On our 20 mile day, we burned 2000 calories last year .on the day of the marathon, I estimated that I burned about 3000+ caloriesit will be impossible and not advise to have a regular net calorie intake that day. I. E. If you consume regularly 2000 calories you would have to consume roughly 4000-5000 calories on those long days to compensate and maintain a net regular intake. That is neither necessaryor really possible it is what you do during the week that will help offset that.)
How your calories should be distributed:
HIGH CARB60-70% of your calories should be carbs.
That is 5 to 7 grams of carb per KG of body weight (divide weight in pounds by 2.2 to get your KG).
For a more specific guideline:
Exercise less than 1 hour---consume 6g of carb per kg of weight that day.
Intense exercise of 1-4 hoursconsume 9-10g of carb per kg of weight that day.
Intense exercise in excess of 4 hoursconsume 11-12 g of carb per kg of weight that day.
PROTEIN
You should consume 1.5 grams of protein for KG of body weight each day.
CARBOHYDRATES AND ENDURANCE:
CONSUMPTION (aka CARB LOADING):
Carbohydrate intake for long days and day of event (practice for the long runs and try nothing new on race day):
Overnight fasting (akayou are sleeping and not eating) depletes your glycogen stores by 80%.
Liver glycogen is a major source of Blood glucose and can impair major performance in events >60 minutes or which really heavily on glucose.
CARB LOADING:
Maintain a high carb diet as described above throughout training. Minimum of 3-days rest (no workoutsnot being lazy) before event while still maintaining a high carb diet.
For each gram of carbohydrate storedadditional water is stored...the increased weight and a feeling of stiffness subsides with exercise. This is beneficial for only events in excess of 90 minutes.
As far as Carb Loadingmaintaining proper nutrition throughout training is more important than stuffing yourself with pasta the night before your event. Whatever you have been doing the days and evenings before long days throughout training should be mimicked and nothing new attempted. If you didn't eat 10 bowls of pasta and 10 cookies the night before your 20 miler...don't do it before the marathon.
MEAL BEFORE EVENT (AKA Breakfast): Aim for 1-4.5 grams of Carbo per KG of weight 1-4 hours before respectively (basicallyeat breakfast or something before your eventsuggested time frame is a good 2-3 hours before). If on long runs, you do not get up this earlyset the alarm, wake up and eat and go back to sleep until it is time to wake up for your workout. When you start training is a good time to start practicing this. By the time your workouts exceed 6-8 miles, it is very important to be practicing this. Race day morning is not the time to try eating breakfast for the first time.
1 HOUR BEFORE EVENT: Have 1 gram CARB per KG of weight. Experiment with what works (Ive gone as simple as having a GU drinking a sports drink works as well). If Hypoglycemic, try low glycemic index foods or delay until 5 minutes before event.
Keep in mind that for the meal and for the pre-event your carbs can be in a combination forms to include GEL, Sports Drink, and food in the form of grains and fruit. IF you are of the population that just cannot eat anything at alltry a slim fast or carnation breakfast drink or any LIQUID form of nourishment to get in your carbs.
DURING THE EVENT/ACTIVITY in excess of 1 hour:
Carbs provide glucose to muscles and prolongs time to fatigue. AS muscles run out of glucose, they rely on liver glycogen which depletes and causes a drop in blood glucose. May feel like hypoglycemia, but usually feels like fatigue with a need to slow down. Carbohydrate feedings help maintain blood glucose as opposed to actually sparing muscle glycogen.
Consume 30-60 grams carbo per hourliquid or solid.
5-10 oz sports drink every 15-20 minutes provides this amount of carbo.
Eat or drink BEFORE feeling tired.
Avoid fructose (I think this means fruit juices and suchthe oranges and bananas offered during the event are actually good for you and necessary).
CARB REPLACEMENT DAY OF THE EVENT, after crossing the finish line:
You need to replenish glycogen stores.
It is best to eat within 2 hours of the event when there is greater blood flow to muscles and greater sensitivity to insulin.
If you wait more than 2 hours there is a 66% decrease in repletion.
Consume 1.5grams carb per KG of body weight in first half hour. And repeat every 2 hours thereafter. Can be simple or complex carbs, liquid or solid.
WISH Team members have contributed recipe suggestions Recipes for Runners on the Go! Stop by and add your recipe contributions.
HYDRATION
For non-exercising adult, 8 cups/day is necessary. As athletes, we need more.
Weigh before and after each workoutfor each pound lost, replace with 20 ounces of water (in addition to the 8 cups). Urine should be pale in color.
Hydrate during the week before the event---do not forget to drink water.
1-2 hours before event, drink 16-32 ounces (2-4 cups).
15-30 minutes before: drink 8-16 ounces.
If possible drink fluids throughout the night before.
At the eventmy coach personally recommends .go to the bathroom 3-4 times. Once you finish, go out and get back in line and repeat until you have gone about 4 times. This will reduce the need for last minute potty stops before the event (but this is not guaranteed) as your body is dealing with all that water.
During the eventdrink 6-8 ounces every 15-20 minutes.
Caffeine free, nonalcoholic is bestthough if you have had your coffee every morning all seasonyou will need it on race day.
DEHYDRATION
Mild: General fatigue, loss of appetite, flushed skin, light headed, dark and scant urine, heat intolerance.
Advanced: Numb skin, delirium, sunken eyes, shriveled skin, clumsiness
Cannot rely on thirst as a gauge.
Sports drinks increase thirst.
HYPONATREMIA:
Drink to replace sweat; dont over drink. If you run more slowly and stop for MORE fluid breaks, you run the risk of over hydrating. This occurs when an athlete takes in too much fluid and sodium levels in blood drop too low.
Very important to supplement your fluid intake with sports drink if possiblemixing it with water if necessary.
Alsoour coaches have us consume one salt packet (like what you would get at McDs) towards the endabout 2/3 of the way through.
Hyponatremia discussion from WISH Team members
I am not a nutritionist. This information is from handouts from Brevard County Team in Training Nutrition Clinic on October 4, 2005power point presentation from local nutritionist and article from the Gatorade Sports Science Institute (www.gssiweb.com) and includes advices from my coaches. For more specific needs, consult a sports nutritionist (familiar with athletic nutritional needs) or your doctor.
Estimated Calories necessary:
Athlete (What most of us are by now):
Body Weight (In pounds) x 20
Regular Exercise (300/calories per day)
Body Weight x 15
Sedentary (may or may not be your rest daysup to you! Rememberyou are fueling all week for those long days)
Body Weight x 13
Ultra-Endurance Athlete (the BIG Dawgs!)
Body Weight x 30
You daily caloric intake is very important as on your long runsit will soon become impossible to have a solid positive intake versus expense of calories. (On our 20 mile day, we burned 2000 calories last year .on the day of the marathon, I estimated that I burned about 3000+ caloriesit will be impossible and not advise to have a regular net calorie intake that day. I. E. If you consume regularly 2000 calories you would have to consume roughly 4000-5000 calories on those long days to compensate and maintain a net regular intake. That is neither necessaryor really possible it is what you do during the week that will help offset that.)
How your calories should be distributed:
HIGH CARB60-70% of your calories should be carbs.
That is 5 to 7 grams of carb per KG of body weight (divide weight in pounds by 2.2 to get your KG).
For a more specific guideline:
Exercise less than 1 hour---consume 6g of carb per kg of weight that day.
Intense exercise of 1-4 hoursconsume 9-10g of carb per kg of weight that day.
Intense exercise in excess of 4 hoursconsume 11-12 g of carb per kg of weight that day.
PROTEIN
You should consume 1.5 grams of protein for KG of body weight each day.
CARBOHYDRATES AND ENDURANCE:
CONSUMPTION (aka CARB LOADING):
Carbohydrate intake for long days and day of event (practice for the long runs and try nothing new on race day):
Overnight fasting (akayou are sleeping and not eating) depletes your glycogen stores by 80%.
Liver glycogen is a major source of Blood glucose and can impair major performance in events >60 minutes or which really heavily on glucose.
CARB LOADING:
Maintain a high carb diet as described above throughout training. Minimum of 3-days rest (no workoutsnot being lazy) before event while still maintaining a high carb diet.
For each gram of carbohydrate storedadditional water is stored...the increased weight and a feeling of stiffness subsides with exercise. This is beneficial for only events in excess of 90 minutes.
As far as Carb Loadingmaintaining proper nutrition throughout training is more important than stuffing yourself with pasta the night before your event. Whatever you have been doing the days and evenings before long days throughout training should be mimicked and nothing new attempted. If you didn't eat 10 bowls of pasta and 10 cookies the night before your 20 miler...don't do it before the marathon.
MEAL BEFORE EVENT (AKA Breakfast): Aim for 1-4.5 grams of Carbo per KG of weight 1-4 hours before respectively (basicallyeat breakfast or something before your eventsuggested time frame is a good 2-3 hours before). If on long runs, you do not get up this earlyset the alarm, wake up and eat and go back to sleep until it is time to wake up for your workout. When you start training is a good time to start practicing this. By the time your workouts exceed 6-8 miles, it is very important to be practicing this. Race day morning is not the time to try eating breakfast for the first time.
1 HOUR BEFORE EVENT: Have 1 gram CARB per KG of weight. Experiment with what works (Ive gone as simple as having a GU drinking a sports drink works as well). If Hypoglycemic, try low glycemic index foods or delay until 5 minutes before event.
Keep in mind that for the meal and for the pre-event your carbs can be in a combination forms to include GEL, Sports Drink, and food in the form of grains and fruit. IF you are of the population that just cannot eat anything at alltry a slim fast or carnation breakfast drink or any LIQUID form of nourishment to get in your carbs.
DURING THE EVENT/ACTIVITY in excess of 1 hour:
Carbs provide glucose to muscles and prolongs time to fatigue. AS muscles run out of glucose, they rely on liver glycogen which depletes and causes a drop in blood glucose. May feel like hypoglycemia, but usually feels like fatigue with a need to slow down. Carbohydrate feedings help maintain blood glucose as opposed to actually sparing muscle glycogen.
Consume 30-60 grams carbo per hourliquid or solid.
5-10 oz sports drink every 15-20 minutes provides this amount of carbo.
Eat or drink BEFORE feeling tired.
Avoid fructose (I think this means fruit juices and suchthe oranges and bananas offered during the event are actually good for you and necessary).
CARB REPLACEMENT DAY OF THE EVENT, after crossing the finish line:
You need to replenish glycogen stores.
It is best to eat within 2 hours of the event when there is greater blood flow to muscles and greater sensitivity to insulin.
If you wait more than 2 hours there is a 66% decrease in repletion.
Consume 1.5grams carb per KG of body weight in first half hour. And repeat every 2 hours thereafter. Can be simple or complex carbs, liquid or solid.
WISH Team members have contributed recipe suggestions Recipes for Runners on the Go! Stop by and add your recipe contributions.
HYDRATION
For non-exercising adult, 8 cups/day is necessary. As athletes, we need more.
Weigh before and after each workoutfor each pound lost, replace with 20 ounces of water (in addition to the 8 cups). Urine should be pale in color.
Hydrate during the week before the event---do not forget to drink water.
1-2 hours before event, drink 16-32 ounces (2-4 cups).
15-30 minutes before: drink 8-16 ounces.
If possible drink fluids throughout the night before.
At the eventmy coach personally recommends .go to the bathroom 3-4 times. Once you finish, go out and get back in line and repeat until you have gone about 4 times. This will reduce the need for last minute potty stops before the event (but this is not guaranteed) as your body is dealing with all that water.
During the eventdrink 6-8 ounces every 15-20 minutes.
Caffeine free, nonalcoholic is bestthough if you have had your coffee every morning all seasonyou will need it on race day.
DEHYDRATION
Mild: General fatigue, loss of appetite, flushed skin, light headed, dark and scant urine, heat intolerance.
Advanced: Numb skin, delirium, sunken eyes, shriveled skin, clumsiness
Cannot rely on thirst as a gauge.
Sports drinks increase thirst.
HYPONATREMIA:
Drink to replace sweat; dont over drink. If you run more slowly and stop for MORE fluid breaks, you run the risk of over hydrating. This occurs when an athlete takes in too much fluid and sodium levels in blood drop too low.
Very important to supplement your fluid intake with sports drink if possiblemixing it with water if necessary.
Alsoour coaches have us consume one salt packet (like what you would get at McDs) towards the endabout 2/3 of the way through.
Hyponatremia discussion from WISH Team members
THANK YOU..excellent information!!
