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| Fuel, Refuel, Rebuild (Nurtition
for Athletes) |
1. Get accurate, personalized information re: total calorie intake needed given goals.
a. Assess carb needs @ 55% - 60%
b. Assess protein needs @ 15 - 20%
c. Assess fat needs @ 20-25%
2. Carbs - the premium fuel supply
a. A single carbohydrate can be oxidized at rates up to 60 grams
an hour
i. Glucose, maltodextrin,
sucrose and maltose
ii. Fructose, galactose, amylase
are a second choice given the slower rate of usage
b. Taking in more than 60 grams of carbohydrate per hour is
associated with
gastro-intestinal distress
c. Choose whole grain breads and cereals, brown rice, whole wheat
pasta, oats,etc.
Bagel = 70 g
Fresh fruit = 30g
Pasta with tomato sauce = 50g per
cup
Bean burrito = 56 g carb *However,
pre-race choose lower fiber, easy to digest foods.
d. Pre-workout meal 2-4 hours before
training…one hour before exercise/race consume a
carb rich snack. Typically,
pre-race carb count ranging from 25-45 grams.
e. Eat 30-60 grams of carb every hour of exercise (1 cup
Gatorade = 16 grams carb.
f. Consume carb on an hourly basis for 4-6 hours
after exercise for maximize glycogen
replenishment. Athletes need about
.75grams of carb for every 2.2 pounds of weight
hourly.
3. Protein needs
a. Endurance athlete = .7grams per pound per day. Example: 150
pound person needs
90-105 grams of protein per day.
b. Leaner proteins are always better - whey is one of the best
absorbed. Use protein to
provide the tools to rebuild overnight
with adequate rest.
4. Fat - you need some, preferably the mono- and polyunsaturated fats.
5. Fluids
a. Drink 16 ounces of fluid 2-3 hours before exercise.
b. Drink 8 ounces 20 minutes before exercise/event.
c. Drink 7-8 ounces of fluid every 15 mins - in longer events use
replacement drinks like
Gatorade after an hour (or earlier).
d. After event - drink 2-3 cups of fluid for every pound of
weight lost - rehydrate within 2
hours after the end of exercise. |
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