triathlon* nutri-onand* · beer *lean* * the advantagesof lowbody fat*levelsinclude physicaland*...
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Triathlon Nutri-on and
Supplementa-on
Nicola Sponsiello ESNS – Padova Italy
Triathlon distances
• Sprint distance: 500-‐m swim/20-‐km cycle/5-‐km run • Olympic distance: 1.5-‐km swim/40-‐km cycle/10-‐km run • Half Ironman (‘Ironman 70.3’): 1.8-‐km swim/90-‐km cycle/21.1-‐ km run • Long course: 4-‐km swim/130-‐km cycle/30-‐km run • Ultra distance/Ironman: 3.9-‐km swim/180-‐km cycle/42.2-‐kmrun
• Winners Qme: from 45’ to 7h 45’
No differences for age Lepers, R. and Maffiule1, N.A., Age and gender interac8ons in ultraendurance performance: Insight from the triathlon, Med. Sci. Sports Exerc. 43, 134–9, 2011.
Be:er lean
The advantages of low body fat levels include physical and mechanical gains, for example, an increased “power to
weight” ra-o or simply a reduced amount of “dead weight” that must be moved by the athlete. This is a par-cular
advantage in the sport where the athlete transports his or her body mass over long distances
Ranges of relaQve body fat for men and women athletes in Triathlon M 5–12%; F 8–15%
Wilmore (1992)
Energy: triathlon is among the sports with the highest reported energy turnovers
• Energy expenditure in endurance sports have been measured in the field by using doubly labelled water, Qll 120’ most of the energy intake is derived from CHO (Saris et al. 1989)
• Besides this, appeQte is usually depressed a`er strenuous exercise (Jeukendrup 2011)
Whole body CHO and lipid oxida-on rates during prolonged exercise at 57% VO2max (adapted from WaK et al., 2002)
Rela-ve contribu-on of muscle and blood-‐borne substrates to energy produc-on during prolonged exercise at 57% VO2max (adapted from WaKet al., 2002)
Knechtlet B, et al. 2008 Decrease in body fat during an ultra-‐endurance triathlon is associated with race intensity. Br J Sports Med; 42: 609–613
Over 7 hours
Ironman: a 226-‐kilometre picnic Ranges of 4.4–6.2g CHO·∙kg–1 BW·∙day–1 and 7–10MJ·∙day-‐1 (1660–2400kcal) were reported for those par-cipa-ng in aerobic sports (running, cycling, triathlons) The fuel demands of some events are even greater than the muscle’s normal glycogen stores. Marathons, road cycling races and Ironman triathlons are all sports in which compe-tors can feel the fa-gue – o^en called ‘hi`ng the wall’ – associated with glycogen deple-on. L. Burke
Carbohydrate
• Sports gels are carbohydrate polymers (large molecules of many monosaccharides held together by molecular bonds) Sports gels all deliver approximately 100 calories per gel pack and typically provide different combina-ons of carbohydrate
• carbohydrate energy during a race (typically 1 to 1.5 grams of carbohydrate per kilogram of body weight per hour). Clark N, Tobin J Jr., Ellis C. Feeding the ultraendurance athlete: Prac8cal 8ps and a case study. Journal of the American Diete8c Associa8on. 1992;92(10):1258-‐1262.
“Overall, training with high CHO availability (a high-‐CHO diet with increased CHO supply during exercise) produced similar adaptaQons compared to training with low-‐CHO availability (a moderate CHO-‐diet and no CHO-‐support during exercise).
A significant difference was that training with high-‐CHO availability increased exogenous glucose oxidaQon when athletes consumed CHO during prolonged, moderate-‐intensity exercise.”
Cox GR et al. J Appl Physiol 109: 126-‐134, 2010.
Train Low & Compete High
Increase of fat oxida-on,
why ?
Long-‐course and ultra-‐distance events challenge muscle glycogen stores and therefore deserve a modified carbohydrate-‐loading prepara-on.
When exercise -me is over 2 hours, the last 36–72 hours before a race should be devoted to packing glycogen stores, with a significant reduc-on in exercise and a higher-‐carbohydrate diet. Since most races start early in the morning, the typical pre-‐race meal is small and light and eaten on rising, about two to three hours before the event.
Pre compe--on meals
Rela-vely few studies have inves-gated how much carbohydrate athletes ingest during races and whether they meet the recommended guidelines. In a study the average carbohydrate intake during an ironman distance triathlon was 1.0 g/kg BW/h in female tri-‐athletes and 1.1 g/kg BW/h in male tri-‐athletes Kimber NE, Ross JJ, Mason SL, et al. Energy balance during an ironman triathlon in male and female triathletes. Int J Sport Nutr Exerc Metab. 2002;12:47–62.
Carbohydrate amounts during exercise with dura-on more than 2,5 hours: up to 90g/hr; must be a combina-on of carbohydrate that is absorbed via different mechanisms (e.g., glucose or maltodextrin combined with fructose in a 2:1 ra-o)
A.E. Jeukendrup, 2011, “Nutri8on for endurance sports: Marathon, triathlon, and road cycling,” Journal of Sports Sciences 29(S1): S91-‐S99
Protein
• Protein synthesis increases by ∼40–70% in the recovery phase a^er prolonged aerobic-‐type exercise Kumar, V. et al. 2009 Human muscle protein synthesis and breakdown during and ader exercise. Journal of Applied Physiology, 106: 2026–2039.
• Chronic training studies have shown that the consump-on of milk-‐based protein a^er resistance exercise is effec-ve in increasing muscle strength and favorable changes in body composi-on
• The exercise-‐enhancement of MPS, determined by the -ming and pa:ern of protein intake, responds to further intake of protein within the 24-‐hour period a^er exercise
Nutri8on and Athle8c Performance JOINT POSITION STATEMENT 2016 MEDICINE & SCIENCE IN SPORTS & EXERCISE
Protein & cho during ultraendurance
Conclusion: Combined inges-on of protein and cho improves net protein balance at rest as well
during exercise
AGED ATHLETES: Masters athletes may benefit from higher doses of postexercise dietary protein, with par-cular a:en-on
directed to the leucine content of the postexercise bolus.
Doering T.M. et al
Ketone bodies, which pass out of the liver into the blood and can be taken up and metabolized by muscle. Increases in ketone bodies can be found as a consequence of prolonged exercise. Ketone bodies reflect increased fat availability
LIPIDS
Plasma glycerol (red symbols) and FFA (green symbols) during and in recovery from exercise at 65% VO2max (adapted from Romijn et al,1993)
Hydra-on: perhaps the most important performance-‐related factor for triathletes is crea-ng a strategy for maintaining hydra-on state. ,
. Nevertheless, despite the importance of hydra-on, it appears that triathletes are rarely successful at maintaining good hydra-on during a compe--on, with a water-‐related weight loss that commonly exceeds 4 percent Rogers G, Goodman C, Rosen C. Water budget during ultra-‐endurance exercise. Medicine and Science in Sports and Exercise. 1997;29(11):1477-‐1481.
• When triathletes who competed in an Olympic distance triathlon hydrated early in the race compared to later in the race, their overall Qmes were faster McMurray RG, et al 2006 The Hming of fluid intake during an Olympic distance triathlon. Int J Sport Nutr Exerc Metab;16:611–619.
• In certain sports such as ultra-‐distance-‐endurance events, finishers with the fastest Qmes are o`en the most dehydrated, up to 12% body weight loss reported Sharwood, K.A. et al.(2004) Weight changes, medical complicaQons, and performance during an Ironman triathlon. BriQsh Journal of Sports Medicine, 38: 718–724.
Body water and circula-on
• Sub-‐maximal exercise for as many as 12 hours will influence cardiovascular func-on
• A consequence of this would be a reduced ventricular filling and thus a decrease in stroke volume
• To maintain cardiac output would require an increase in heart rate. The progressive rise in heart rate with prolonged exercise, called cardiovascular drid is a common phenomenon that has also been recently linked to direct temperature effects in the sino-‐atrial node and elevated sympathe-c ac-vity
Cardiovascular response to exercise in “sport and exercise physiology” Birch; Maclaren; 2004 ed. BIOS-‐Taylor & Francis
Brouns et al (1991) showed that the rate of fluid ingesQon of subjects encouraged to drink as much as possible during a simulated triathlon was two to three Qmes higher during the cycle leg (0.6–0.8 L/h) than during the running leg (0.1–0.3 L/h). Brouns, F., Becker, E., Knopfli, B., Villager, B. & Saris, W. (1991) RehydraHon during exercise effect of electrolyte supplementaHon on selecHon blood parameters. Medicine and Science in Sports and Exercise, 23: S84
Lambert GP, et al: Intes8nal permeability following the 1998 Ironman triathlon. Med Sci Sports Exerc 1999; 31:S318.
HydraQon disturbances
Even modest consump-on of fluids that contain no sodium may increase the risk of hyponatremia Speedy DB,et al. Fluid balance during and ader an Ironman triathlon. Clinical Journal of Sport Medicine. 2001;11(1):44-‐50.
G.I.D. are not rare in long distance triathlon
JEUKENDRUP E.E. et al. 2000 Rela8onship between gastro-‐intes8nal complaints and endotoxaemia, cytokine release and the acute-‐phase reac8on during and ader a long-‐distance triathlon in highly trained
men. Clinical Science 98, 47–55
Supplements just some news
Caffeine: does increase the use of fat as an exercise fuel and spares precious glycogen stores ?
The complete guide to food for sport performance L. Burke 2010
BCAA • BCAA supplementa-on (6 g/day) for 2 to 4 weeks and a 3-‐g dose 30 min before a long-‐distance run or triathlon race prevented the 24% fall in the plasma glutamine concentra-on observed in the placebo group and also modifi ed the immune response to exercise Bassit, R.A. et al. 2002 Branched-‐chain amino acid supplementa8on and the immune response of long distance athletes, Nutri8on, 18, 376–379
• BCAA supplements (6 g/day for 15 days), which are precursors for glutamine, prior to a triathlon or 30-‐ km run prevented a 40% decline in the nitrogen-‐s-mulated lymphocyte prolifera-on observed in the control group post-‐exercise. Bassit, R.A. et al 2000, The effect of BCAA supplementa8on upon the immune response of triathletes, Med Sci Sports Exerc, 32, 1214
• It is observed that there is a lesser degree of pain and muscle damage, less perceived exer-on and mental fa-gue, greater anabolic response in recovery period and improved immune response when supplemented with BCAAs Salinas-‐Garcia M.E. et al. 2014 Effects of branched amino acids in endurance sports: a review Nutr Hosp. Nov 16;31(2):577-‐89
Immune func-on: heavy and prolonged training is associated with depressed immune cell func-on, there is no convincing evidence that high doses of so-‐called immune-‐boos-ng supplements, including an-oxidant vitamins, glutamine, zinc, echinacea, and probio-cs, prevent exercise-‐induced immune impairment
Gleeson M, et al. Exercise, nutri8on and immune func8on. Journal of Sports Sciences. 2004;22:115-‐125 Nieman DC. Marathon training and immune func8on. Sports Medicine. 2007;37(4/5):412-‐415.
In general, an-oxidant supplementa-on
for athletes during heavy exer-on
cannot
be recommended based on current evidence
In synthesis (compe--on)
• Sprint: prerace strategy • Olympic distance: prerace strategy; carbohydrate during bike and beginning run
• Half ironman: prerace strategy; carbohydrate: 5 Qmes at least: a`er swim and during bike, before run and during run
• Ironmnan: carbohydrate conQnuously (every 45 minutes) and something rewarding (mind pleasure)
• Very scrupulous hydraQon
The only solu-on is to sit down and develop a schedule that includes: working, training, ea-ng, res-ng,
and drinking.
All should be treated as having equal importance.
Thank you Nicola Sponsiello Padova -‐ Italy
However, the half and full Ironman distance races can last 4 to 17 hours, making nutri-on a cri-cal component of race day success. Triathlon is unique because of the three sports included, each providing a different environment and plan for hydra-on and fuel consump-on. No food or drink is available during the swim por-on of a triathlon, making prerace nutri-on and hydra-on a top priority. The bike segment of the race is most conducive to drinking and ea-ng. Bikes can carry fluids in bo:les a:ached to the bike frame, behind the seat, and in specialized bo:lesthat fit within the aerobars placed on the front of the bike. Theore-cally riders could ingest the full dose (60–90 g) in the form of carbohydrate solu-ons (drinks or gels), and in triathlon this is common prac-ce. However, cyclists rather choose a combina-on of fluid and solid carbohydrate sources so as to maintain appe-te and sa-ety throughout the races.
Carbohydrate Consump-on Pa:erns in Female Athletes Walberg-‐Rankin, 1995e 4.4 to 6.2 Aerobic sports (running, cycling, triathlon)