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Mary Lu Carpenter MS RD CDE

Triathlon Nutrition

Food is Fuel

Whether you are an athlete, exerciser, or manual laborer, your diet plays an active role in the quality of your physical activity. “Knowing what, how much, and when to eat is relevant not just for elite athletes, but for anyone who is interested in an active lifestyle,” Food by itself does not make you go faster. It simply allows your body to perform at its peak level for the longest period of time. By selecting optimal foods, you will train more consistently and race more effectively As we begin to exercise, the body uses carbohydrates to fuel the muscle. Carbs are broken down into sugar/glucose, which is the substance used by the muscles, liver and other organs. Your fitness level, the length and intensity of your exercise session, and environmental conditions collectively determine how much and what type of fuel will be utilized. Additionally what you eat prior to and during exercise will affect your access to, and the availability and efficiency of energy metabolism.

Eat a higher carb diet 4-6 grams of carbs per kilogram of body weight (kg/bw)or use 3 grams per pound Ex 120#/2.2=54.5x 6gms=327grams of carbs. Carbs are 4 calories per gram or 1308 calories per day in carbs Consume 1.5 to 2.2 grams of protein per kg/bw (non athletes need .8 grams) 120#/2.2=54.5 x 1.5= 81.8 grams of protein 81.8 x 4 calories per gram =327 calories Fat consumption is .5 to .8 grams/kg (using polyunsaturated or monounsaturated fats) 120/2.2=54.5 x .5= 27.25 grams x 9= 245 cal 1308 cal from carbs (60-65%) 327 cal from protein (15-25%) 245 cal from fat (15-20%) Total is 1880 calories Divide these calories throughout the day with meals and snacks Calorie needs for exercise 200-800 calories if going over 3 hours will need 200-700 more calories Hydrate! Water or FRD (fluid replacement drinks) these can contribute to your calories as well The combination of carbs with some protein can enhance the secretion of hormone insulin ( 4:1) ratio. If exercise is later in the day you need a snack 30 min to 2 hours before Sometimes a short duration of hypoglycemia of 10 minutes not associated with fatigue occurs. If this happens to you watch what you choose Don’t choose the concentrated sweets (gels) choose oatmeal, whole grains breads

Race Day

*You need 50 to 100 grams of carbs prior to exercise and 30-40 grams during *Drink every 10-15 minutes 4-8 ounces Total calories ingested should be 200-500 per hour of exercise To learn to access the FFA (fat) your body must train for 8-12 weeks with fewer calories and longer sessions.

Example of meeting calorie and carb needs

32 ounces of a sports drink is 56 grams of carbs One powerbar or clif bar is about 45 grams of carbs (need water) 2 gels is approx. 50 grams of carbs Three large graham crackers are about 66 grams of carbs. Start eating 30-60 minutes into exercise An athlete can absorb about 1 gram of carb per kilogram per hour

Fluids

Note your sweat rate or weight yourself naked before and after a work out. You should not lose more than 2% 120# x .02 =2.4 lbs Excessive loss of fluids will elevate your core temperature and increase the muscle glycogen demand. For every pound of fluid lost, drink 20-24 oz or 125 to 150%

Restock

Within 0-60 minutes post exercise Protein and carbs at about a 4:1 ratio stimulates insulin response, raises glycogen storage and enhances muscle repair. Ex a meal with 100 grams of carbs and 25 grams of protein- Like a sandwich with 3 oz meat/2 bread or roll/banana/FRD.

What are 'good' carbs?

The simple answer to this question is this: good carbs are unprocessed carbohydrates in their 'natural' state - or very close to their natural state. Most diet experts agree that green vegetables are the 'ultimate' good carbs. In fact, pretty much all 'leafy' vegetables and fruits fit into this category. Beans and legumes are also, generally, included on the 'good carbs' list, as are nuts and seeds. Finally, whole-grain cereal foods - including whole-grain breads and pastas.

Good carbs have these healthy characteristics

High in fiber: helps you stay full longer (and avoid overeating), provides sustained energy, lowers cholesterol levels, helps to remove toxins from the body low glycemic index: stabilizes blood sugar levels and insulin production high in nutrients: natural vitamins, minerals and phytonutrients promote health and help to prevent chronic disease low 'energy-density' (except nuts and seeds): provides sustained energy, promotes healthy weight loss and long-term weight maintenance greater 'thermic effect': naturally stimulates metabolism and promotes fat loss.

To sum it up, the following food types are generally considered to be good carbs and should make up most or all of your carb intake: whole vegetables, whole fruits, beans, legumes,nuts seeds, whole cereal grains, low fat dairy Good nutrition plays an important role in overall health and performance. It can enhance your triathlon experience no matter what level you are in athletics.

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