Training Diet Recommendations: Summary Carbohydrates Moderate to high in carbohydrates 6-10g CHO/kg BW Protein Higher than RDA, moderately high Power athletes: 1.6-1.7gP/kgBW Endurance athletes: 1.2-1.4gP/kgBW Fat Balance of calories, relatively low fat <25% of calories

Case Study: Brian Competitive Stair Runner Works 7AM to 3:30PM Construction contractor in Boston suburbs Training Schedule 5X/week for 2 hours on stairs 3 hour RT commute to city Trains weekends by cycling/trail runs Diet Realizes he needs hi CHO diet Eats convenience foods

Brian’s Diet and Training Schedule 6:30AM: lg bowl cereal, banana, whole milk 7AM: coffee w/cream&sugar, doughnut 12noon: spaghetti with butter, 1-2 slices bread w/butter, 4 Oreo cookies, 2c whole milk 4-5:30PM: drives to Boston 5:30-7:30PM: trains 7:30-9PM: 16 oz sport drink while driving home 10PM: mac & cheese (frozen dinner), handful of crackers, 2 c milk, 4 Oreos, or a fast-food burger, fries, 2c milk

Brian’s Diet Analysis 4000 Cal, 50% CHO, 15% PRO, 35% Fat Assume 160 lbs = 73kg PRO needs = 1.4gPRO/kg x 73 = 102gPRO PRO intake = 4000 x 15% = 600 Cal PRO = 150 g PRO, protein intake is OK Or 150g/73kg = 2.1 gP/kgBW CHO intake = 4000 x 50% = 2000 Cal CHO = 500 g CHO = 6.8 g CHO/kg CHO intake OK, but perhaps marginal Goal: Increase CHO, decrease FAT intake Recognize need for convenience

Brian’s Diet and Training Schedule 6:30AM: lg bowl cereal, banana, whole milk cereal, banana, 1% milk, juice 7AM: coffee w/cream&sugar, doughnut coffee w/milk, bagel w/jam 12noon: spaghetti with butter, 1-2 slices bread w/butter, 4 Oreo cookies, 2c whole milk spaghetti w/ tomato sauce, 1-2 slices whole grain bread, 2 c 1%milk, 2c OJ 3:30PM 4 fig newtons

Brian’s revised diet Original Diet: Revised diet: 4-5:30PM: drives to Boston 5:30-7:30PM: trains 7:30PM: 16 oz sport drink while driving home 32oz fruit juice 10PM: mac & cheese (frozen dinner), handful of crackers, 2 c milk, 4 Oreos, or a fast-food burger, fries, 2c milk canned minestrone bean soup, 2 slices bread, 2c 1% milk, 2 pieces fruit Original Diet: 4000 Cal, 50% CHO, 15% PRO, 35% Fat Revised diet: 4000Cal, 68% CHO, 12%PRO, 20%FAT (9 gCHO/kgBW)

Case Study: Weight Gain for a Professional Basketball Player 25 yo CBA rookie 7’1” (2.2m) 215 lbs (98kg) BMI = 20 Goal weight 235 lbs

24 hour diet recall PRO: 97g/98kg=1.0gP/kg CHO: 1011g/98=10.3g/kg

Diet analysis of 24-hr recall

Revised food list PRO: 174g/98kg = 1.8gP/kg CHO: 782g/98kg = 8.0gP/kg

Revised diet analysis

Pre-Event Meal Goals Empty upper GI tract “Top off” glycogen stores Optimize hydration Empty upper GI tract

Pre-Event Meal Meal Composition High in carbohydrates mixed complex and simple Reasonably low in fats and protein Low in dietary fiber

Pre-Event Meal Composition (cont.) High in fluids Individualize Use familiar foods

Pre-Event Meal Timing of meal Individualize Complete > 2 hours before event Individualize

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