1	OKLAHOMA CITY RUNNING CLUB PRESENTATION Nutrition for Health, Training and Enhanced Performance Susie Fuller, M.S. University of Central Oklahoma
2	My “Top Ten” Most Important Points Regarding Nutrition Letterman has not asked for this… Because it’s just not that funny. Because people like the OKC running club & a small percentage of my students who actually care, seem to be in the minority (approx. 65% of U.S. adults are overweight or obese) when it comes to nutrition. He’s heard that I would want to start the whole gig with number 1 instead of 10 which may blow the traditional “Late Show” routine. So number 1 is…
3	1. Choose Nutrient Dense Foods MOST of the time Those foods that contain the most vitamins and minerals for the least amount of calories… sometimes referred to as “quality calories” Obvious examples…least to most nutrient dense Apple juice applesauce apple Whole milk 2% milk Skim Fried chicken Baked chicken skinless baked/gr. Potato chips cut fries baked potato
4	2. Eat fruits and vegetables everyday At least 2 cups of fruit At least 2 ½ cups vegetables Fresh frozen canned Don’t rely on supplements to obtain the vitamins, minerals AND phytochemicals naturally occurring in fruits and vegetables.
5	3. Replace all breads/cereals and grains w/ “whole grains” Check labels for B vitamins, calories and fiber Learn what a serving size is..1 ounce is 1 slice of bread, 1 cup of breakfast cereal, ½ cup cooked cereal, rice or pasta The glycemic index is usually NOT as important as nutrient density when choosing whole grains, fruits, veggies or low fat dairy…(especially for runners!)
6	4. About 30 grams of Fiber/day Easy to do if you’re conscious of the first 3 points Don’t worry about soluble or insoluble…you’ll get both Benefits of fiber How the low-carb concept vicariously increased some people’s fiber intake
7	5. Get enough Protein …but realize that you probably already do unless you’re trying to follow some extreme diet Choose lean meats, skinless poultry, fish and seafood Understand complementary proteins if you are a strict vegan (may need to sup. w/ B₁₂ & Vit.D) For marathoning, get at least 1.2 – 1.4 grams of protein/kg of body weight, so 70 kg x 1.3 = 91 grams or 364 protein calories Don’t worry about iron, zinc, B₆, B₁₂, niacin… (protein-rich foods provide these nutrients)
8	6. Consume Calcium Rich Foods 1000 - 1300 mg obtained from food is best Sources include: All dairy products Peas and beans Dark green leafy veggies such as spinach and broccoli Soy and/or rice milk products if lactose intolerant
9	7. Choose fats wisely “Good” fat sources include: Cold water fish Nuts and seeds Vegetable oils especially olive, canola, safflower, sunflower, sesame, peanut Avoid trans fat (labeling will have fully or partially hydrogenated oils listed as an ingredient)
10	8. Learn what a “Serving Size” is Consult Table 2.4 handout Learn/understand calories and % contributions from macronutrients, ie. 45-65% carbs, 20-35% fat, 10-35% protein ****Good advice for most everyone, most of the time BUT percentages will likely be very different when mileage is high!!!
11	9. EXERCISE (duh!) What I emphasize to almost everyone else besides YOU (committed exercisers) 6-7 days per week (cardio) 2-3 days (weights) Moderate intensity (↑ intensity, approx. one day/week, for improved sport performance ) Durations for continuous mod. cardio ≤VO₂ : 30 minutes to improve/maintain health 60 minutes to maintain weight 60-90 minutes to lose weight Flexibility and Core stability training frequently
12	10. Have fun, be normal Don’t become an unofficial member of the “Food Police” or a nutrition prig! Eat to live but also live to eat…something like running allows that attitude. Drink a ton of water (1 pint = 1 pound) Alcohol in moderation BUT if you don’t like it, or can’t be moderate you don’t need it to prevent heart disease and/or increase HDL. If after 1-10, you still think you need a supplement, go for a generic brand that contains no more than 100% of the RDA for most vitamins and selected minerals.
13	Now the FUN Stuff!! Questions most runners have: What should I eat/drink to enhance my training? How can my nutrition improve my performance times? What nutrition specifics should I be aware of the week before, day before or day of the race? What type of nutrition training aides would be most effective for training and performance?
14	First a few disclaimers… If you are under a doctor’s care for any chronic illness, injury, etc., must always check with him/her Suggestions are just that; fitness level, genetics, stress, environment, sport specificity, etc. can all alter the best laid plans!
15	Training and Performance Basics (What should I eat/drink to enhance training?) First and foremost, all athletes should follow the same “Top Ten” nutrition points that everyone should adhere to for maintaining or improving health. The primary differences for athletes are the amount of calories & specific nutrients, timing of intake, tolerance/digestibility of different foods or drinks during training or performance, superhydration and rehydration, recovery nutrition BEST advice is to experiment during training and NOT competition; it really is important to keep a journal and note what you ate, mileage, times and how you felt, etc.
16	How can my nutrition improve my performance times? Faster times are still what it’s all about…and We still make “energy” (ATP) faster w/carbs vs. fat and… We have unlimited fat stores, so… We must keep body carbs (blood glucose, liver glycogen and muscle glycogen) at optimal levels for training and competition.
17	Keeping body carbs at an optimal level for shorter Runs or Races To maintain muscle and liver glycogen and blood glucose for normal length runs & races (approximately 1 hour or less): Maintain about 50-55% of total calories as nutrient dense carbs. So, 2000 x .55 = 1100 calories or 275 grams. No need for special carb solutions unless you want to include them in the 275 grams; with 1 hour or less, plain water to super and rehydrate is fine. To speed resynthesis of muscle & liver glycogen, nutrient dense high glycemic carbs within 24 hours
18	Keeping body carbs at an optimal level for longer Runs/Races To maintain muscle and liver glycogen and blood glucose for runs/races ≥ 90 minutes: Follow the “Newer” method for carbo loading (see handout 4.8) 70% carbs;8gr/kg of weight This will greatly ↑ muscle & liver glycogen! Above must be accompanied by at least 1 to 2 days of REST or tapering. High glycemic/nutrient dense tolerable carbs the day before may further ↑ glycogen stores. During training (≥ 90 min.), experiment with glucose electrolyte or polymer solutions (GES,GPS) every 15 to 30 minutes to maintain blood glucose levels. To speed resynthesis of muscle & liver glycogen, nutrient dense high glycemic carbs within 24 hours
19	Right before or during the Run or Race Last meal usually 15 hours before (still 70% nutrient dense carbs) may want to ↓ fiber About 3-4 hours before, consume about 500 calorie, high carb meal (see example) About 1 hour before, or 15-30 min. before or immediately before or a combo of all 3: 1-2 gr/kg of weight of GES 6-10% carbs/16 oz or approx. 1 liter (4 cups) of regular Gatorade for 60 kg. During, every 10 – 15 min. 6-8 oz (or 6-8 gulps) GES 6-10% carbs Types of carbs may not be a factor for most people (glucose, glucose polymers, sucrose, fructose, high & low glycemic); may want to be aware of higher concentrations of fructose that can cause GI distress via a “reverse osmosis”…
20	After the Run or Race To speed resynthesis of muscle & liver glycogen, nutrient dense high glycemic carbs soon after your event or high carb diet within 24 hours Rehydrate: 1 pint = 1 pound but drink MORE than that AND just water unless you can’t bring yourself to eat within 2 hrs. For every mile you race, rest 1 day so, 26.2 miles = 26 days of rest and/or eeeaassy jogging* OR better yet non-weight bearing cross training *Make sure you “re-define” eeeaassy with ↑ age It seems as we get older, “It takes less exercise to hurt us, but more time to heal us.” Continue to follow the “Top Ten Nutrition Points”, but every now and then “chuck it all” and go to Johnnie’s, Ted’s, Olive Garden or where ever and eat and order with “reckless abandon”!!
21	For those that have more time… Go to www.MyPyramid.gov Input your age, gender & activity level You will be provided with 1 of 12 dietary patterns ranging from 1000 to 3200 calories based on individual needs To analyze your current nutrition and activity habits, click on MyPyramid Tracker: This database contains over 8000 foods and 600 physical activities and will compare your situation to the 2005 recommendations that my Top Ten Nutrition Points are based on.
22	CLOSING STATEMENTS Never underestimate the importance of listening to your body and individualizing your program! Good luck in your future training and competition! Anything by Melvin H. Williams at Old Dominion University is always good, well researched, time tested advice. Thank you for letting me talk with you and call me anytime!