a triathlete’s guide to everyday nutrition

A Triathlete’s A Triathlete’s Guide to Guide to Everyday Everyday NutritionNutritionLea Crosetti, RDLea Crosetti, RD

[email protected] [email protected]

www.FoodCoachForYou.com www.FoodCoachForYou.com

My PhilosophyMy Philosophy

A Little More Intuitive EatingA Little More Intuitive Eating It meets YOUR individual needsIt meets YOUR individual needs Rely on internal rather than external cuesRely on internal rather than external cues

A Little Less CalculationsA Little Less Calculations Don’t want you to get bogged down with Don’t want you to get bogged down with

more numbersmore numbers Could forget to actually enjoy the foods Could forget to actually enjoy the foods

eateneaten May not always be accurateMay not always be accurate

© Food Coach For You

Case StudyCase Study

Estimation Calculations Estimation Calculations 1760, 2100, 2310kcal1760, 2100, 2310kcal

Basal Metabolic Rate Measurement Basal Metabolic Rate Measurement BMR = 1300 + activity = 2600BMR = 1300 + activity = 2600

Intuitive EatingIntuitive Eating Needed to maintain 3000 - 3600kcalNeeded to maintain 3000 - 3600kcal Starting listening to my body, eating Starting listening to my body, eating

more regularly, and tracking my more regularly, and tracking my calories calories


Calorie RecommendationsCalorie Recommendations

Intuitive EatingIntuitive Eating Listen to your body and become mindful eaters. Listen to your body and become mindful eaters.

Eating slowly. Choose foods that are filling and Eating slowly. Choose foods that are filling and satisfying. Avoid mealtime stress.satisfying. Avoid mealtime stress.

Basal Metabolic Rate MeasurementBasal Metabolic Rate Measurement Measure of VO2Measure of VO2

Estimation CalculationsEstimation Calculations Body weight x 10 + 50% RMR + calories from Body weight x 10 + 50% RMR + calories from

exercise exercise Varies greatly and doesn’t take into account Varies greatly and doesn’t take into account

body compositionbody composition


Everyday NutritionEveryday Nutrition

What we do and eat on What we do and eat on a daily basis makes a a daily basis makes a difference!difference!

Management of body Management of body composition and weightcomposition and weight

Assures nutrient needs Assures nutrient needs are being metare being met

Adaptations of body Adaptations of body regulatory systemsregulatory systems

Improve performance Improve performance through metabolic through metabolic efficiencyefficiency


Metabolic Efficiency Metabolic Efficiency

Physiologically: Easier to move with Physiologically: Easier to move with less oxygenless oxygen Aerobic trainingAerobic training

Nutritionally: Higher use of fat for Nutritionally: Higher use of fat for energyenergy Limiting carbohydrates during Limiting carbohydrates during

base/prep trainingbase/prep training


Metabolic Efficiency Metabolic Efficiency

Everyday nutrition plays a role in Everyday nutrition plays a role in being metabolically efficient being metabolically efficient If you are eating balanced meals If you are eating balanced meals

throughout the day you are well fueled for throughout the day you are well fueled for your workouts and will likely not need any your workouts and will likely not need any supplements.supplements.

High amounts of processed carbohydrates High amounts of processed carbohydrates throughout the day will lead to high blood throughout the day will lead to high blood sugar which leads to spiked insulin levels sugar which leads to spiked insulin levels which turns fat oxidation off.which turns fat oxidation off.


Triathlete’s Guide to Everyday Triathlete’s Guide to Everyday NutritionNutrition

So…what do you eat?So…what do you eat?


Common Deficiencies in Common Deficiencies in Athletes Athletes

MineralsMinerals CalciumCalcium

Dairy, tofuDairy, tofu

IronIron Meats, fortified Meats, fortified

cereals, spinachcereals, spinach

PotassiumPotassium Fruits, beans, dairy, Fruits, beans, dairy,

avocados avocados

VitaminsVitamins Vitamin DVitamin D

Fish and fish oils, Fish and fish oils, dairydairy

Vitamin EVitamin E Wheat germ, Wheat germ,

vegetable oils, nuts vegetable oils, nuts and seedsand seeds


Carbohydrate Power Foods: Carbohydrate Power Foods: Phytochemicals Phytochemicals

Protect against oxidative damage Protect against oxidative damage (antioxidants) to protect against (antioxidants) to protect against cancer. Exercise produces free cancer. Exercise produces free radicals.radicals. Allyl sulfides (Allyl sulfides (onions, leeks, garliconions, leeks, garlic), ),

carotenoids (carotenoids (orange fruits, carrotsorange fruits, carrots), ), flavonoids (flavonoids (fruits, vegetables, dark fruits, vegetables, dark chocolatechocolate!), polyphenols (!), polyphenols (wine, tea, wine, tea, coffee, grapescoffee, grapes). ).


Carbohydrate Power Foods: Carbohydrate Power Foods: Phytochemicals Phytochemicals

Promotes hormone regulationsPromotes hormone regulations Isoflavones found in Isoflavones found in soysoy

Stimulates or inhibits enzyme Stimulates or inhibits enzyme activityactivity Indoles found in Indoles found in cabbage cabbage Protease inhibitors found in Protease inhibitors found in soy and soy and

other beansother beans Terpenes found in Terpenes found in citrus fruits and citrus fruits and

cherriescherries


Carbohydrate Power Foods: Carbohydrate Power Foods: PhytochemicalsPhytochemicals

Interferes with DNA replication, Interferes with DNA replication, protecting against cancerprotecting against cancer Saponins found in Saponins found in beans beans Capsaicin found in Capsaicin found in pepperspeppers protect the DNA protect the DNA

from carcinogensfrom carcinogens Anti-bacterial propertiesAnti-bacterial properties

Allicin found in Allicin found in garlicgarlic Physical ActionPhysical Action

Phytosterols in Phytosterols in pumpkin pumpkin prevent cholesterol prevent cholesterol from being absorbedfrom being absorbed

Proanthocyanidins are responsible for the anti-Proanthocyanidins are responsible for the anti-adhesion properties of adhesion properties of cranberriescranberries


Protein Power Foods Protein Power Foods

Beyond the proteinBeyond the protein Fatty fishFatty fish SoySoy WheyWhey

ProbioticsProbiotics YogurtYogurt

Limit meats that are high in saturated fatsLimit meats that are high in saturated fats Pro-inflammatory Pro-inflammatory

Avoid nitrates and nitritesAvoid nitrates and nitrites Processed meats and cheeseProcessed meats and cheese

Hormones and antibiotics?Hormones and antibiotics? Consider organic sources of meats and dairyConsider organic sources of meats and dairy


Fat 101Fat 101

Choose moreChoose more Monounsaturated fatsMonounsaturated fats

Olive and canola oils, avocadoes, nuts and natural nut Olive and canola oils, avocadoes, nuts and natural nut buttersbutters

Omega 3 fatty acidsOmega 3 fatty acids Ground flaxseed, walnuts, (also found in fatty fish and Ground flaxseed, walnuts, (also found in fatty fish and

soy)soy)

LimitLimit SaturatedSaturated

Butter, lard, some margarines, palm oil, coconut oil, Butter, lard, some margarines, palm oil, coconut oil, cocoa butter (also found in fatty meats and dairy) cocoa butter (also found in fatty meats and dairy)

Trans fatsTrans fats Margarines, commercial peanut butter, some processed Margarines, commercial peanut butter, some processed

snack foods, pastriessnack foods, pastries


Fat Power Foods Fat Power Foods

Omega 3s: Ant-inflammatory, cognitive Omega 3s: Ant-inflammatory, cognitive and behavioral functionand behavioral function Fatty Fish: salmon, trout, sardines, tuna, Fatty Fish: salmon, trout, sardines, tuna,

halibuthalibut Nuts and Seeds: walnuts and flaxNuts and Seeds: walnuts and flax Plant: soyPlant: soy

Which fruit contains more protein, Which fruit contains more protein, potassium, magnesium, folic acid, B potassium, magnesium, folic acid, B vitamins, vitamin E and vitamin K than vitamins, vitamin E and vitamin K than any other fruit? any other fruit?


Avocado! Avocado!


Periodized NutritionPeriodized Nutrition

As intensity and volume changes so As intensity and volume changes so will the type and the amount of will the type and the amount of foods/nutrients consumedfoods/nutrients consumed Promotes better workoutsPromotes better workouts Aids in recovery and replenishes bodyAids in recovery and replenishes body Helps maintain body weight and Helps maintain body weight and

composition throughout the yearcomposition throughout the year


Periodized Nutrition: Periodized Nutrition: Base/PrepBase/Prep

Goal is to: Goal is to: Improve cardiorespiratory Improve cardiorespiratory

systemsystem Become more Become more

metabolically efficientmetabolically efficient Increase muscular Increase muscular

strengthstrength Training consists of:Training consists of:

Slowly building volume Slowly building volume Keeping intensity lowKeeping intensity low

Nutrition should be:Nutrition should be: Lower carbohydrate and Lower carbohydrate and

higher in protein and higher in protein and healthy fatshealthy fats


Fruits and Vegetables

Dairy

Whole Grains

Protein and Healthy Fats

Periodized Nutrition: Pre-Periodized Nutrition: Pre-Comp/Peak & Comp/Peak & Competition/RaceCompetition/Race

Goal is to: Goal is to: Efficiently clear lactate so Efficiently clear lactate so

you race stronger and you race stronger and faster faster

Training consists of:Training consists of: Higher intensity and Higher intensity and

moderate to lower volume moderate to lower volume workoutsworkouts

Nutrition should be:Nutrition should be: Increase volume and Increase volume and

consistent feedings to consistent feedings to meet the continual energy meet the continual energy and recovery demandsand recovery demands

Higher carbohydrates to Higher carbohydrates to meet anaerobic demands meet anaerobic demands of high intensity workoutsof high intensity workouts




Whole Grains

Sports Nutrition Products

Dairy

Periodized Nutrition: The Art Periodized Nutrition: The Art of the Taperof the Taper

Goal is to: Goal is to: Prepare body for race Prepare body for race

Training consists of:Training consists of: Volume and intensity Volume and intensity

decreasesdecreases Nutrition should:Nutrition should:

Match workout Match workout Don’t need to carb-Don’t need to carb-

load if you are load if you are metabolically efficientmetabolically efficient

Eat every 3-4hrsEat every 3-4hrs



Protein and Healthy

Fats

Whole Grains

Dairy

Periodized Nutrition: Periodized Nutrition: Recovery/TransitionRecovery/Transition

Goal is to: Goal is to: Rest and recover Rest and recover

physically and mentallyphysically and mentally Training consists of: Training consists of:

Unstructured activitiesUnstructured activities Exercise vs training Exercise vs training

Nutrition should:Nutrition should: Less volume to match Less volume to match

workoutsworkouts Begins transitioning to Begins transitioning to

a lower carb base a lower carb base nutritionnutrition



Dairy

Whole Grains


Mindful EatingMindful EatingTip 1: Address your hungerTip 1: Address your hunger


Rating Hunger/Fullness Feelings

10 Uncomfortably full or “sick” – “Thanksgiving full”

9 Stuffed and uncomfortable

8 Too full, somewhat uncomfortable

7 Full, but not yet uncomfortable – hunger is gone

6 Filling up, but still comfortable – could definitely eat more

5 Neutral – neither hungry nor full

4 Slightly hungry, faint signals that your body needs food, but you can still wait to eat

3 Hungry, not yet uncomfortable, clear signals that your body needs food

2 Very hungry, irritable or anxious – you want to eat everything in sight

1 Starving, feeling weak, lightheaded, dizzy, or other extremely uncomfortable symptoms of hunger

Mindful Eating:Mindful Eating:Tip 2: Eat SlowlyTip 2: Eat Slowly

Takes 20 minutes for fullness to set Takes 20 minutes for fullness to set inin

Improved meal satisfactionImproved meal satisfaction Taste buds are on your tongue!Taste buds are on your tongue!


Mindful Eating: Mindful Eating: Tip 3: Minimize distractionsTip 3: Minimize distractions

Hard to be mindful Hard to be mindful when your mind is when your mind is on something else.on something else.

Limit stressful Limit stressful conversations conversations during meal timesduring meal times


Take Home MessageTake Home Message

Listen to your bodyListen to your body Pick the foods that packed with Pick the foods that packed with

nutritionnutrition Use the periodization plates to Use the periodization plates to

match your training and workoutsmatch your training and workouts


Your Turn Your Turn


A Triathlete’s A Triathlete’s Guide to Guide to Everyday Everyday NutritionNutritionLea Crosetti, RDLea Crosetti, RD

[email protected] [email protected]

www.FoodCoachForYou.com www.FoodCoachForYou.com

a triathlete’s guide to everyday nutrition

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