Crossing the Finish Line – How Nutrition can Help Sharon Zimmerman, MSPH ACSM Health Fitness Specialist NAIA All American, track & field Sharon Zimmerman, MSPH

Good Nutrition:  Not a magic pill for a great race  Necessary for performing well in day to day workouts  If you can do the day to day workouts well you will compete well. Sharon Zimmerman, MSPH

You are Extraordinary!  You are NOT the normal student.  You are an ATHLETE  RUNNING is a sport for ATHLETES!  You can not eat, sleep, drink like a normal student BECAUSE YOU ARE AN ATHLETE! Sharon Zimmerman, MSPH

Getting Fit & Getting FAST  Getting Fit comes first  This process requires day to day training.  Training can be stressful  You need to  Have fuel to train  Have recovery fuel soon after you train  Always be hydrated Sharon Zimmerman, MSPH

Positive Adaptation To Training Current Fitness Training or Racing Fatigue Overcompensation New Fitness Level Recovery-Rest Very Important Component Appropriate amount of overload Positive Training Effect Sharon Zimmerman, MSPH

Negative Adaptation To Training Yields Negative Training Effect Current Fitness Training or Racing Fatigue Compensation Lower Fitness Level Recovery Too much stress applied in practice/season or too little recovery time or both. Overload Sharon Zimmerman, MSPH

Today’s GOAL!  Knowledge >>>>>>>Doing Sharon Zimmerman, MSPH

Results of Poor Nutrition  “Armstrong says he was lucky to not lose the event in 2000 on a climb to Morzine, when he ran out of energy because he hadn’t eaten enough”  Orange County Register, July 12, 2003 Sharon Zimmerman, MSPH

Michelle Wie (World Class Golfer) Heat exhaustion Sharon Zimmerman, MSPH

Results of Poor Nutrition  “At last year’s (2005) Foot Locker, you had some issues with hydration. You barely made it across the finish line.”  Nicole Blood: “They didn’t have the food there that I like…I probably didn’t eat as great as I usually do.”  Interview with Nicole Blood, August 14, 2004  Nicole is a 4-time Footlocker Cross Country National Qualifier and now goes to college and runs for the University of Oregon. Sharon Zimmerman, MSPH

Positive Nutrition Results  “I had always been good about not eating bad foods, but I realized I had not been very conscientious about making sure to eat lots of good foods. I started eating a lot more fruits and vegetables,… a variety of meats as well….It worked. I started to feel stronger in a couple weeks…I ran a PR of 4:31 for the 1500 meters…  Interview with Nicole Blood Sharon Zimmerman, MSPH

Today’s overview  Hydration  Breakfast  Recovery Food  Race Day – fuel and fluid Sharon Zimmerman, MSPH

Water – why the body needs it  Fluid in blood – transports glucose to working muscles  Fluid in urine – eliminates waste products  Fluid in sweat – dissipates heat through the skin Sharon Zimmerman, MSPH

Most essential of all nutrients for an athlete  “Minimizing dehydration by drinking during exercise has the largest beneficial effect on performance of any single nutritional intervention.” … Robert Murray, Ph.D. Sharon Zimmerman, MSPH

Mild dehydration impairs performance  “Running velocity of experienced runners racing 5,000 and 10,000 m was significantly slowed by diuretic-induced dehydration of only -1.6 and -2.1% of their body mass. “  Medicine & Science in Sports & Exercise July 2005 Sharon Zimmerman, MSPH

How much fluid do you need to drink?  2 to 3 hours before exercise: 14 – 22 oz.  During exercise: 6 – 12 oz.  After exercise: 16 – 24 oz. to replace every 1 pound of body weight loss during exercise  You know your drinking enough when your urine is clear to pale yellow. when your urine is clear to pale yellow. Sharon Zimmerman, MSPH

What does this look like? Warning! You are about to see pee! Sharon Zimmerman, MSPH

The Colors of Pee. Sharon Zimmerman, MSPH

Thirst is NOT an adequate guide to fluid replenishment  “Thirst is not perceived until a water deficit of 2% body mass is incurred so many athletes are mildly dehydrated when they compete and train in a hot climate. “ Medicine & Science in Sports & Exercise, July 2005 Sharon Zimmerman, MSPH

Sports Drinks containing carbohydrate and sodium are recommended  The carbohydrate delays fatigue, improves fluid absorption, and replaces glycogen.  The sodium stimulates thirst, increase voluntary fluid intake, and enhances fluid retention. Sharon Zimmerman, MSPH

Nutrition on a regular basis  Day-to-day What you eat is More important than competition day nutrition.  Allows athlete to train well day after day  The training is what helps athlete do well in competition Sharon Zimmerman, MSPH

Breakfast – Every Day  Your fuel tank is empty after a night’s sleep.  Need to put fuel in the morning so able to handle the day’s stresses (school, training, etc.)  Eat at least 50% of your day’s intake in breakfast & lunch. Sharon Zimmerman, MSPH

Eat What? Carbohydrates  Whole grains  Fruits  Vegetables Proteins Eggs, Dairy, Beans, Peanut Butter Some Fat Sharon Zimmerman, MSPH

How to………  What to have for breakfast  How to have time for it Sharon Zimmerman, MSPH

Post Workout Recovery Sharon Zimmerman, MSPH

What fueled your running? Carbohydrates stored as glycogen  When should you refuel?  Right away! What should you eat? Carbohydrates with some protein Sharon Zimmerman, MSPH

Post Workout Recovery  Post exercise muscle glycogen storage can be enhanced with a carbohydrate/protein mixture. o70 – 100 grams of CHO & (some protein). WITHIN 30 MINUTES OF COMPLETION OF EXERCISE. SAMPLE oPLUS: 70 – 100 grams of CHO every 2 to 4 hours afterwards. Sharon Zimmerman, MSPH

Consumption of CHO  IMMEDIATELY after exercise enhances total daily muscle glycogen resynthesis compared to consuming the same amount of CHO earlier or later and has a positive effect on protein metabolism!!!!!! Sharon Zimmerman, MSPH

Sliding Window  Muscles are most receptive to taking CHO on board during the 2 hours immediately after exercise – gradually slides shut during those 2 hours until it’s closed!  The first 30 minutes are the most important! Sharon Zimmerman, MSPH

Samples of 100 grams of carbohydrates & protein  1 bagel w/ 1 tablespoon peanut butter & 2/3 cup raisins  1 cup lowfat yogurt & 1 banana & 1 cup fruit juice  1 oz turkey on 2 slices whole wheat bread & 1 cup applesauce Sharon Zimmerman, MSPH

What does the athlete need to bring to practice besides her shoes?  Fluids  Fruits  Vegetables  Grains Sharon Zimmerman, MSPH

More ideas….  Bean burrito and salsa  2 cups chocolate milk & banana  Bagel with Peanut Butter  Dried fruits and nuts  Cereal and milk  Yogurt and granola  Energy bar & sports drink  Egg sandwich  Peanut Butter & Jelly Sandwich & milk Sharon Zimmerman, MSPH

Pre Competition Meals Sharon Zimmerman, MSPH

Key is not to be too different. Hard work outs and races are similar. Sharon Zimmerman, MSPH

Nutrition on a regular basis  Day-to-day What you eat is More important than competition day nutrition.  Allows athlete to train well day after day  The training is what helps athlete do well in competition Sharon Zimmerman, MSPH

The Night Before  Top off water & energy tanks  High carbohydrate, light fat & protein  Reasonable amounts  Example: pasta w/marinara sauce, a small amount of meat or cheese, veggies, fruit, water.  NO TIME TO EXPERIMENT! Keep it simple. Sharon Zimmerman, MSPH

Race Day  Eat 2 – 4 hours before start time  High carbohydrate food – cereal, bagel, toast w/jam, fruit, energy bars  Total Calories  5K – 10 K: 200 – 400 calories  Half Marathon: 400 – 700 calories  Marathon: 500 – 900 calories  Stay away from high amounts of protein & fat Sharon Zimmerman, MSPH

Closing  Strong dependable athletes  Improving performance by improving fuel choices and enhancing recovery  Little Things Count  Life style changes Sharon Zimmerman, MSPH