1. Nutrition 101 For the Triathlete Lauren Brown, BScPharm U of A Triathlon Club September 8, 2004 lcbrown@ualberta.ca

2. Overview Training goals What happens if I dont eat right? What should my daily diet include? The high protein diet Required nutrients References Triathlon Club Seminars

3. You Are What You Eat

4. Training Goals – Person-Specific Lose/maintain weight Tone Stress relief Sprint triathlon Olympic triathlon Half-ironman/Ironman Whatever your training goal, nutrition is a vital part of achieving that goal.

5. What Happens If I Dont Eat Right? Recover from training less quickly. More prone to injuries. Decreased energy during training sessions. Potentially at risk for certain diseases. May also influence concentration, mood, sleep.

6. The Balanced Diet Calorie: amount of energy or heat required to raise the temperature of 1 gram of water 1 degree Celsius. Calorie allowance is based on lifestyle and your current weight. Amount of daily calories from: –Complex carbohydrates: 60% –Protein: 10 – 20% –Fat: should not exceed 30%

7. Calorie Requirement Calorie expenditure depends on: –Resting metabolic rate –Activities during day Calorie requirement depends on training goal: –Weight loss –Maintain weight –Increasing activity = increasing calorie requirements

8. The High Protein Diet Belief – carbohydrates are bad! Amount of daily calories (approximately): –Carbohydrate: 40% –Protein: 30% –Fat: 30% Not good for an endurance athlete! –Feel sluggish, minimal energy –Risk for kidney damage –Increased risk of cardiovascular disease? Runners World – article on low-carb diet.

9. Nutrients Individuals that eat a balanced diet likely receive the required amount of nutrients they need. Some nutrients which may be lacking: –Vitamin D –Calcium Others: vitamin C, vitamin E – antioxidants.

10. Nutrients (Cont.) Vitamin D: –Body produces through exposure to UV rays. –Likely not enough UV exposure in Canada. –Key in the absorption of calcium. –Recommended dose: 400 – 1000 IU/day.

11. Nutrients (Cont.) Calcium: –Key in development of bones and teeth. –1 in 4 women will develop osteoporosis. –Majority of diets to not achieve required daily amount of calcium. –Deficiency can also contribute to stress fractures and muscle cramps. –Daily requirement: 1000 – 1500mg/day, best divided in two to three doses of 500mg.

12. References Canadas Food Guide: www.hc- sc.gc.ca/hpfb-dgpsa/onpp- bppn/food_guide_rainbow_e.html www.hc- sc.gc.ca/hpfb-dgpsa/onpp- bppn/food_guide_rainbow_e.htmlwww.hc- sc.gc.ca/hpfb-dgpsa/onpp- bppn/food_guide_rainbow_e.html Step Up to Wellness: A Stage-Based Approach. www.dieticians.ca

13. Questions?

14. Seminar Schedule Dates: –September 22 –October 6 –November 3 –December 1

15. Seminar Topics Injury prevention and stretching. Weight training. Designing your own training program. Supplements. Race psychology. Review of specific races. Race-specific nutrition.

16. Please e-mail me if you have suggestions for seminar topics lcbrown@ualberta.ca