Getting Rick to the finish line with energy to burn Marathon Nutrition Getting Rick to the finish line with energy to burn

Main Nutrition Goals Recovery Pre competition Day of the Race Replenish energy stores post training and stop muscle breakdown Pre competition Start loading up the Glycogen stores 48 hours out of race start Day of the Race Ensure adequate fuel but don’t overfill During the race nutrition Hydration

Carbohydrate Major source of energy in exercise of high intensity Major source = Glycogen Glycogen found in muscle tissue and liver Many factors will affect glycogen usage Intensity Duration Training history

Carbohydrate in the 21st century Glyceamic Index (GI) – This is a measure of how quickly the carbohydrate in a food is absorbed into the body and enters the blood stream. High GI – broken down and absorbed quickly Low GI – broken down slowly and absorbed over a longer period of time

Glyceamic Index in Sport High GI ideally for recovery. Low GI ideally eaten throughout the rest of the day. As energy and carbohydrate requirements increase - High GI foods become more important.

High GI Foods Sports drinks Rice Cakes Crisp Bread Water crackers Short grain Rice (calrose) Potato White Bread Bagel/Baguette Melon/ Pineapple Sao Biscuits Jelly lollies Cornflakes/ Ricebubbles Dates/ Sultanas Cereal Bars

Medium GI foods Ryvita Crumpet Sustain/ Just right couscous Soft drink/ Cordial Mango/ Paw Paw Corn Orange juice Muffins Muesli bar Banana Kiwi Fruit Rye bread Honey sandwich (white bread)

Low GI foods Rice (Long grain) Pasta/ noodles Mixed grain/stone ground wholemeal bread Muffins (cake like) eg apple Legumes (eg baked beans) Many fruits eg. Apple, pear Milk & yoghurt Sweet potato Oats/All bran Baked Beans/ Lentils

Athlete’s average Carbohydrate requirement Recovery and fuel needs for moderate exercise program (<1hr of low intensity exercise) 5-7g/kg BM/day Recovery and fuel needs for endurance athlete (1-3hrs of moderate to high intensity exercise) 7-10g/kg BM/day Recovery and fuel needs for extreme exercise programs (>4-5hrs of moderate to high intensity exercise) 10-12g/kg BM/day Adapted from Burke et al, Sports Med 2001:31:267-299

Protein Needs Protein balance required. Immune function. Repair/Resynthesis/Regeneration. Growth and development. Overall intake rarely often to low but often to low in recovery phase. Studies have shown better usage with carbohydrate source.

Good Sources of Protein Red Meat poultry and seafood Dairy Products Legumes Nuts Eggs

Fat intake Dependent on weight goals Chronic restriction may result in loss of important micronutrients Important fat soluble vitamins and anti-oxidants May be important for replenishment of IMTG stores.

Vitamins and Minerals Important rule to remember “Just because a little is good doesn’t mean more is better” Important Vitamin and Minerals Vit B Vit C, A, E Anti-oxidants Iron, Calcium, Sodium, Magnesium All available in a well balanced diet

Recovery The most important part of training nutrition is to ensure you recover between sessions Carbohydrate – 1g/kg body weight High GI foods Protein – 10-20g Within 30min after finishing training Within 2 hours of finishing training have a meal with 1g/kg carbs and 10-20g protein with a little bit of good fat.

50g Carbohydrate snack choices 50-60g jelly beans or jelly lollies 1 round of thick jam/honey/banana sandwiches 3 pieces of fruit ( melon and pineapple are good choices) 2-3 muesli bars 1 -2 “sports” bar/ sports gel 3 rice cakes with jam/honey 1 large or 2 small cake style muffins, fruit buns, scones 2 large pancakes (100g) with lots of syrup bowl of pasta/rice with low fat toppings or cup of creamed rice 1 large baked potato (250g) Adapted from “Peak Performance” Hawley and Burke 1998

50g CHO sources with 10g Protein 250-300ml liquid meal supplement (eg Sustagen) 250-300ml Fruit smoothie 1litre of milk 600ml low fat Flavoured milk 250g tin of Baked beans on 2 slices of toast 2 slices of bread and thick spread of peanut butter 1 sandwich with meat/chicken/cheese filling and 1 piece of fruit 1 bowl of cereal and milk Adapted from “Peak Performance” Hawley and Burke 1998

Pre Competition 48 hours leading in to competition increase carb intake. 7-10g of carbohydrate/kg body weight Minimise fat intake and increase fluid intake. If trouble with cramping dehydration use 20ml if glycerol in 600ml of sports drink 3x over the day before the race and the day of the race,

Pre Race Nutrition Small high carb meal (4g/kg body weight) Stick with what you know. ~ 2-4hours out of start of race. Ensure adequate fluid for satisfactory hydration.

During Competition Try to get in ~ 60g of carbohydrate per hour. Can be taken as sports drink or carbohydrate shots and water. If have trouble with cramping use sport drink for extra electrolytes. Don’t over hydrate

Hydration Most important nutrient of all H2O. Drink regularly and in small amounts. Best way to improve performance is to improve hydration. 2% weight loss (dehydration)=up to 10% decrease in performance

Race Hydration Important to drink regularly and to a plan if below 3.5 hours. If greater than 4 hours then try to drink to your thirst. Use sports drink over water preferably. If prone to cramping hyperhydrate with Gastrolytes and glycerol.

Supplementation through Race (caffeine) Caffeine increases central nervous system stimulation Decreases the rate of perceived exertion (ie: you are working harder than you feel) Helps to burn fat and spare your glycogen stores Doesn't dehydrate you and will not make you sweat. 1 g / per kg body weight (red bull, espresso shot, caffeine tablets) Caffeine: Take 1 hour before race and every 1 ½ hours

Supplementation through Race (Carbohydrate Gel) Carbohydrate gel good way to get carbs into system. Do not drink sports drink str8 after having gel, the mix of carbs in drink and gel will sit in your stomach. Use water str8 after and again 10-15 min after before having sports drink. Use to a plan throughout race.

Further information Greg Shaw 0412 881 541 www.sportsdietitians.com.au: excellent website.