1	Race Day Nutrition and Hydration Ken Johnson USA Triathlon Certified Coach (Level 1) NASM Certified Personal Trainer Triathlon Coach, LakeView RecPlex coachken@3-fitness.com www.3-fitness.com
2	The Most Important Rule:
3	Nothing New on Race Day!!!
4	Nutrition Basics Eat a balanced and varied diet Most athletes need 1800-2000 calories/day minimum Even when trying to lose weight Low calorie diet – loss of muscle, higher risk of illness, poor performance For weight loss: decrease food calories by 250, increase exercise calories burned by 250 (net 500 kcal/day deficit)
5	Nutrition Basic endurance athlete diet 50-70% Carbs 10-20% Protein 20-25% Fat
6	Carbohydrates Fuel for muscles – glycogen More aerobic the exercise, more CHO is needed Complex versus Simple Complex takes longer to break down so provide longer energy source Less processed = more complex Simple carbs provide energy boosts during long runs & races
7	GI Index Absorption index (0-100) Examples Low GI – (< 50) – apple, orange, sweet potato, beans, lentils, chocolate Moderate GI – (50-60) – raisins, brown rice, pasta, honey High GI – (60+) – cereals, sports drinks, energy bars
8	GI Index GI rate affected by combinations, so you can lower GI: Eat carbs with protein, fat Add fiber Increase acidity Low GI foods – slow release – eat 2-3 hrs before exercise High GI foods – fast release – during exercise, immediately after to refuel muscles
9	Protein Essential for muscle repair and growth Provides fuel in long endurance activities Vegetarian Choices Beans, seeds, nuts Soy products – soy milk, tofu Atkins – BAD, BAD, BAD for the athlete
10	Fat Necessary – concentrated energy source Transport fat soluble vitamins (A, D, K, E) Provides essential fatty acids you body cannot make 20-25% for most athletes < 15% fat diet linked to decrease in performance Eat primarily monounsaturated and polyunsaturated fats Canola oil, olive oil Nuts, seeds, salmon, tuna
11	Hydration Thirst is not a good indication of dehydration Not thirsty until lost 2% of body weight You typically replace only 1/3 to 2/3 sweat loss when using thirst as a guide
12	Hydration 2% dehydration = up to 15% decline in performance Increased risk of injury Reduced Hand-Eye coordination Physical and Mental Fatigue Headache / Light-headed
13	Hydration 2% to 4% Dehydration Muscle Cramps Irritability 5% to 6% Dehydration Increased heart rate Unable to regulate body heat Heat Exhaustion, Heat Stroke
14	Hydration Need to begin exercise hydrated – replace fluids lost during exercise 1/2 of exercisers start dehydrated (GSSI study) 2-3 cups, 2 hours before workout 1-2 cups, 30 minutes before workout During workout, approximately 1 cup every 10-20 minutes Sports drink after 30-60 minutes of exercise Particularly for heavy sweaters or high intensity At least 2 cups post-workout
15	Hydration Urine check for dehydration Lemonade, not apple juice But some medications, food, vitamins can change urine
16	Hyponatremia Over-hydrating, usually seen in slower marathoners Take in too much water, sodium level in blood drops too low Risk of heat illness from dehydration is much higher than for hyponatremia http://www.cararuns.org/cara_info/hydration.html
17	Muscle Cramps Cause mostly by dehydration Plus loss of sodium, chloride, potassium, calcium, magnesium in sweat Rest & gently stretch muscle + sports drink to replace fluid & electrolytes
18	Muscle Cramps More likely to those with Heavy, repeated sweating And low dietary salt intake
19	Muscle Cramps Preventive measures: Salt your food, particularly after workout (if no diagnosis/history of hypertension) Though typical American diet has adequate to too-much sodium Particularly with prepared foods Sports drinks during exercise with electrolytes Include high potassium foods in everyday diet – potatoes, orange juice, tomato juice, bananas, black beans, milk
20	Heat Exhaustion & Heat Stroke Get acclimated – build intensity and duration over a few weeks Most heat illness occurs in the first 2-3 days of hot workouts Workout in the morning & evening, not midday Drink, don’t pour over you
21	Heat Exhaustion Dizziness, light-headedness, clammy skin, chills, nausea/headaches Drink small amount of fluid often Rest in a cool, shaded area Lie down with legs slightly elevated Rest at least two hours before resuming exercise
22	Heat Stroke High body temperature, stop sweating, confusion, unconsciousness Requires immediate medical attention! After summoning medical attention, cool body – remove unnecessary clothing, ice bath, cold towels, spray body with water, etc.
23	Heat Illnesses Dehydration, Heat Exhaustion, to Heat Stroke is not a necessary progression Can experience Heat Stroke without other indicators
24	Heat Illness Risk Factors Hot, humid weather Dehydration Heavy equipment or clothing High intensity workout Obesity Deconditioning Certain medications like diuretics Chronic/long term diseases like diabetes Alcohol consumption Other substance abuse (Ephedra, ecstasy, cocaine)
25	Fluids Needs – Sweat Rate To determine your sweat rate: Pre-exercise, weight yourself naked Take a known amount of fluid during exercise Do not urinate during exercise Post-exercise, dry off, weigh again naked Sweat rate = weight loss during exercise (1 lb = 16 oz) – fluid consumed during exercise (oz) Hydration needs = Weight lost during exercise (oz) + Fluid consumed during exercise
26	Sports Drinks Water alone is okay for most people exercising under 1 hour Exceptions: heavy sweating, multiple sessions/day Also stop-and-go sports (football, soccer, hockey) Look for 6% - 9% carbohydrates – best for absorption Don’t need to dilute Should offer carbs and electrolytes Sodium in drink improves taste and facilitates absorption
27	Sports Drinks Don’t want fructose as the primary carb Slow absorption – may upset stomach Look for sucrose, glucose, maltodextins “high fructose corn syrup” OK See what works best for you – try different brands Taste and flavor should appeal to you – or you won’t drink Know what the race will have Take your own if questionable Possible errors in mixing
28	Recovery Drinks Research suggests add some protein (4:1 or 3:1) improves recovery Take within 30 minutes – glycogen window Especially important for exhaustive exercise or multiple sessions per day
29	Energy Bars Typically high carb Can be used before, during and after exercise 1-2 hours before exercise with water Part of 120-240 cal/hour during exercise Always consume with 12-16 oz of water Look for: 8-10 gm protein max < 4 gm fat < 5 gm fiber
30	Gels Concentrated carbs Generally around 100 cal, 25 gm CHO per packet Some contain electrolytes and/or protein Always take with water, not a sports drink! Gel + Sports Drink is too concentrated CHO Will not empty from stomach easily
31	Gels One packet per half hour after one hour of exercise More Palatable Alternates Honey Fig Newtons Twizzlers Gummi Gears Jelly Beans (New Sport Beans) Bananas
32	Fueling During Training Swim Still need to hydrate because you still sweat, just don’t realize it Sports drink in bottle, sip between laps Solid food might give side stitches Bike Bottle carriers, packs (under seat, handlebars, bento box) Put finger food in plastic bags – raisins, fig bars, crackers Cycle jersey with pockets Carry $$ for rest stops
33	Fueling During Training Run Shorts with pockets (RaceReady) Cycle jersey with pockets Fanny pack Stash goodies in car (loop course) Water bottles, camelback Nibble slowly, eat and drink little but often (too much liquid can be stomach jarring) Choose liquids and gels over solid food
34	Race Fueling
35	Race Week When tapering, may want to decrease total calories slightly to compensate Last few days of the week, start increasing percentage of carbohydrates Decrease protein, fat, and fiber 2-3 days out, hydrate, hydrate, hydrate (“like a water buffalo”)
36	Night Before Night before have a high carbohydrate dinner, and snack, to load liver glycogen Minimize protein and fat Limit fiber & “gassy” foods Avoid alcohol At least 16 oz of fluid before bed
37	Race Day Closer to the race start you plan to eat, the smaller the meal Remember – Nothing New!!
38	1-3 Hours Before Start Eat low GI carbs to prolong endurance “Breakfast” should be 2/3 size of regular meal 400-800 calories Low to minimum protein, low fat Plenty of fluids!
39	1 Hour Before Start Drink 16-32 oz fluid Eat carbs if you can tolerate it and are use to eating this close to intense workout
40	30 Minutes Before Start 8-16 oz sports drink (think: high GI carbs) Avoid protein and fat which are slow to digest – may lead to cramping Remember there are bathroom issues drinking this close to race start But: You Don’t Want to Start the Race Dehydrated!
41	During the Race Fluid – 5-12 oz every 15-20 minutes Set watch timer to remind you to drink Take big gulps – large volume empties from stomach faster Cooler fluids also empty quicker Start drinking early – T1
42	During the Race More than 1 hour, 30-60 gm CHO per hour High GI Steady stream – 60-120 cal per 1/2 hour Sports drinks may be easiest Check label & determine how much you have to drink to get 30-60 gm CHO Replace electrolytes for long sessions, heavy sweating
43	Finish Line Re-hydrate – 16 oz fluid for every pound lost Skip the Beer Tent Glycogen window – 15-30 minutes after High GI Carbs Minimum 50 gm CHO Add 10-15 gm protein – recover better than CHO alone
44	Post-Race (2 hrs) Eat high CHO meal, at least 400 calories Continue to re-hydrate
45	References Monique Ryan, Sports Nutrition for Endurance Athletes, Velo Press, 2002 Columnist for Inside Triathlon Liz Applegate, Eat Smart, Play Hard, Rodale Press, 2001 Columnist for Runner’s World Susan Kundrat, 101 Sports Nutrition Tips, Coaches Choice, 2005