Real Food for Ultra Training & Racing

Kristen Chang, MS, RDN, CSSD Certified Specialist in Sports Dietetics

RealFoodForFuel.com

March 8, 2017 - Crozet Running

“Many athletes think performance starts with training, but really it starts with fuel.”

- Nancy Clark, Sports Nutritionist and Author

"The basic principals [of fueling] are these:

keep it simple, eat natural foods as much as possible,

balance input with output and have everything in moderation.”

- Chrissie Wellington,

4 Time Ironman World Champion

HydroFUEL PowerFUEL

RebuildFUEL ArmourFUEL

Carbohydrates are the primary fuel for muscles & brain

Supports immune health

Fiber promotes bowel health and satiety

Daily needs depend on how much activity you are doing

Protein works to maintain lean body mass, build and repair muscle fibers

Supports immune health

Replaces red blood cells (prevention of anemia)

Supports refueling of glycogen stores post exercise

Aim to evenly distribute intake throughout the day

Fruits & veggies provide essential nutrients & help your body deal with stress!

Healthy Fats support immune health, hormone

production and help fight inflammation

When consumed in excess, anti-fuels increase

inflammation and stress on the body

! Dehydration ! Depletion of glycogen

! Breakdown of muscle

! Cell damage and inflammation

! Optimal time for mental and physical rest

! Repletion of foods/fluids

! Preparation for next exercise session

! Recovery from and preparation FOR the next workout

Rehydrate Replenish Repair Reinforce Rest

With fluids and electrolytes

! Pre- & Post-workout weighing

! Consume 16-24 oz fluid per 1 lb weight loss

! Aim to include a source of electrolytes, esp. sodium

Muscle glycogen stores with carbohydrate (PowerFUEL)

! GOAL = 30-50g carbohydrate within 15-30 min post exercise

! Aim for 4:1 ratio of CARB: PRO post-endurance exercise ! Aim for 2:1 ratio of CARB: PRO post-strength training

Emphasize high glycemic index carbohydrate-containing foods post workout. Goal is quick, easy absorption to get to your muscles quickly!

Regenerate muscle tissue with quality protein (RebuildFUEL)

! 15-30g of quality protein post-workout

! Whey is ideal post-workout – quick acting - gold standard for recovery

! Casein can be helpful as evening snack to promote muscle repair overnight – long acting

Carb + Protein = Perfect Marriage!

! Increases muscle glycogen replenishment

! May lead to enhanced glycogen storage

! Enhances protein synthesis and muscle repair

! May reduce muscle soreness during chronic training

RECOVERY SNACK IDEAS

! 16oz chocolate milk + water

! 6oz non-fat Greek yogurt + fresh fruit + water

! Natural ingredient sport bar (fruit/nut) + glass of skim milk + water

! Recovery mix (carbohydrate + protein mixed)

! PBJ + Glass of Milk

RECOVERY MEAL IDEAS

! Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk

! Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla

! Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

Your immune system with nutritious, fresh foods daily (ArmourFUEL)

Optimizing Race Day Performance

! Find what works for YOU

! “Train your gut" just as you train your muscles

! Practice, practice, practice!

! Have options

! Fluid calories have their benefits

! Vary intake of flavors and textures

! Listen to your body's cravings and utilize those aid stations!

! To prevent GI distress, eat the least amount of calories you need to optimally sustain your efforts hour after hour

! Generally 30-60g carb/hr

! Trust your body's natural compensatory processes and don't over fuel

! Fluid needs vary based on personal sweat rate

! Sodium needs can range from 400-1000 mg/hr

! Calm your nerves

! Pace yourself

! Convenience & simplicity are key

! Fuel early and consistently … and don’t stop!

! Frequent bites & sips

! Get to know your gear

! Keep your cool

! Medicate appropriately

! Roll with the challenges

! Listen to your body!

Questions?

For more information, visit: RealFoodForFuel.com