“HolisticFueling for

theEndurance

Athlete”Ben Greenfield

MS, CSCS, C-ISSN

Growing Popularity of Endurance Sport…

Calories per Day for Endurance Athletes(example: Ironman)

Resting Metabolic Rate~1500-2000 females, ~2000-2500 males

Aerobic Calorie Utilization~400-600/hr females, ~600-800/hr males1.5-2 hrs of exercise/day on average week

Daily Activities of Living~20% Metabolic RateAdditional 300-400 females, 400-500 males

So How Many Calories?

Females: ~2200-3000 per dayMales: ~3000-3800 per day

So What is the TraditionalDaily Diet of an Ironman?

So What?

So What?

Step 1: Certain Carbs --> Inflammation+ Insulin Insensitivity + Weight GainStep 2: Food Allergies --> BadImmune System + Poor Performance +Weight GainStep 3: Packaged Foods --> CancerRisk + Low Energy + Weight Gain

Muffins, cookies, juices, scones, biscotti, etc.High Refined Carbs + Low FiberHigh Insulin LevelsInflammatory Response (eicosanoids,arachidonic acid, cytokines, etc.)Insulin Resistance, Leptin Resistance,Hyper-Alert Immune System, High BloodTriglycerides, Low Glucose UptakeCarb Cravings, Weight Gain, Low Energy

Carbs & Inflammation

Bonus Points -Polyunsaturates!

Even More Bonus Points -Excessive Exercise!

Solution #1Low Glycemic Carbs

http://www.glycemicindex.comApples, applesauceCherries, peaches, plumsPears, blueberries, nectarinesChick peas, lentilsMilk, yogurtEggplant, mushroomsOnions, tomatoes, salad greensBroccoli, brussel sproutsCucumbers

Solution #2Carbohydrate Timing

Front Loading CarbsInsulin Sensitivity WindowRe-Feeding Days

Solution #3Anti-Inflammatory Diet

Omega 3 Fatty AcidsPhytonutrients/Plant PigmentsHigh Fiber Diet

Vegetarian TriathleteBreakfast?

Ginger Yogurt with FruitGranola with Fresh FruitGrapefruit SunriseHot Polenta Breakfast with Dried Fruit Compote - Non-DairyItalian Tofu FrittataMorning Power SmoothieMushroom, Tomato, Basil FrittataPerfect OatmealPoached Eggs Over Collard Greens & Shiitake MushroomsPoached Eggs Over Sauteed GreensPoached Eggs over Spinach & MushroomsPoached Huevos RancherosSummer FrittataSwiss BreakfastTropical Breakfast RisottoTropical Energy Smoothie

Vegetarian Triathlete Lunch

Salads:10 Minute Fruit & Cheese Salad15 Minute Black Bean Salad15 Minute Greek Garbanzo Bean SaladHealthy Caesar SaladMarinated Bean SaladMediterranean Pasta Salad

Soups:5 Spice Onion SoupGolden Squash SoupMiso SoupRed Kidney Bean Soup with Lime YogurtShiitake Mushroom Seaweed SoupSpicy Cabbage SoupSpicy Posole SoupZesty Mexican Soup

Vegetarian Triathlete Dinner

Entrees:15 Minute Asparagus, Tofu Stir FryBlack Bean Burrito, Indian StyleBlack Bean ChiliBraised Kidney Beans & Sweet PotatoCurried LentilsCurried Mustard Greens & Garbanzo Beans with SweetPotatoesMiso Stir FryMoroccan Eggplant with Garbanzo BeansPolenta, Onion and Gorgonzola PizzaSpicy Stir-Fried TofuVegetarian Stir Fry

Vegetarian Triathlete Snacks

1 cup smoothie – Choose 1 from list1 Handful Snack Mix – Choose 1 from listSweet potato - 2 small or 1 medium-large with 1tablespoon almond butterBar – Bumblebar, Biobar or LarabarOatmeal – 100 calories + 1 eggFruit – 1 piece fresh and raw with 1 handful almondsor walnutsBread + chicken – 1 slice Ezekiel broud with 2-4ozchicken breastQuinoa– 150-200 caloriesRecoverite – 1 serving

Food Allergies

Common TriggersGluten/wheatSoyDairy/CaseinEggsFructose

Food AllergiesUndigested Food ParticlesLeaky Gut SyndromeNatural Allergens/IntolerancesHyper-Alert Immune SystemHeadaches, mouth ulcers, weight gain orweight loss, poor immunity to disease, skinproblems (dermatitis, eczema, GI distress,gas, bloating, diarrhea, constipation)Chronic fatigue, low energy, poorperformanceInflammation

How Do You Know?

Food Allergy TestingBloodSalivaryStoolBreathSkin Prick

How Do You Know?Step 1: Elimination Most Allergic Triggers

No wheat, soy, corn, dairy, eggs, gluten, nuts, citrus, andshellfish, caffeine, alcohol, and artificial food additives.

Step 2: Introduce Hypo-Allergenic FoodsStaple foods: lamb, pears, apples, rice, most vegetables,most beans and legumes (except peanuts) and the non-gluten grains (for example, millet, quinoa, and amaranth).

Sweeteners: Maple syrup, brown rice syrup

Beverages: Rice milk, almond milk, kefir, pear nectar,chamomile tea, and sparkling water (without any addedsweeteners).

Sample Hypo-Allergenic DietBreakfast

Hot quinoa with diced pears and almond milkLunch

Turkey/avocado sandwich (gluten free bread) with tomatoes andlettuce

DinnerLamb with amaranth, lentils, , steamed cabbage, and rice milk

During WorkoutBrown rice syrup sports bar/gels

Post-WorkoutAmino acids capsules and fruit

Snack 1Apples with almonds

Snack 21 cup kefir with berries

Gluten/WheatProtein found in wheat/rye/barley/oatsBread, pies, cake, breakfast cereals,porridge, cookies, pizza, pasta, etc.Calorie-dense substitutes:

Gluten-free bread, pasta, cerealQuinoa, amaranth, milletBumblebarsBeans/legumesFruitsSweet potatoes/yams

Dairy/Casein/Eggs/AlbuminLactose (sugar in milk, dairy)Casein (protein in milk, dairy)Calorie-Dense Substitutes

KefirSoy milk/rice milk/almond milk/lactose-free milkWhey protein, soy protein, rice proteinGoat milk, goat proteinYogurt“Lactaid”Meat!

FructoseSensitivity/malabsorption vs. IntoleranceTriathlon diarrheaMany sweet foods, sports compoundsFruitsSubstitutes

Dextrin, glucose, maltodextrin, Barley malt syrup, brown ricesyrup, brown sugar, corn syrup (if no fructose is added),grape syrup, maple syrup, sorghum syrup, sucrose (table orcane sugar)

http://www.healthhype.com

SoyHydrolyzed soy protein, hydrolyzed plantprotein, hydrolyzed vegetable protein,texturized vegetable protein (TVP), soy flour,soy grits, soy nuts, soy milk, soy sprouts,isolated vegetable protein, vegetable gum,vegetable broth, or natural flavoring.Substitutes (fermented soy sources)

MisoTempehNattoSoybean oil OK!

Preservatives/PackagedFoods

Brad Culp, Triathlete Magazine May2009

Super Seven to AvoidMSG (soups)Sodium nitrites (packaged deli meats)Propyl gallate (packaged meats, gum)BHA/BHT (cereal, gum, potato chips)Acesulfame/Sucralose/AspartameFood colorings (blue, red, green, yellow)Potassium Bromate

Sample Energy BarPROTEIN BLEND (SOY PROTEIN ISOLATE, WHEY PROTEINISOLATE, CALCIUM CASEINATE), MALTITOL SYRUP,CHOCOLATEY COATING (MALTITOL, FRACTIONATED PALMKERNEL OIL, COCOA, POLYDEXTROSE, SODIUM CASEINATE,MONOGLYCERIDES, SOY LECITHIN, VANILLA, SUCRALOSE),GLYCERIN, PEANUTS, NATURAL FLAVOR (CONTAINS PEANUT),PEANUT FLOUR, PEANUT BUTTER, SOY LECITHIN, SALT,ALMOND BUTTER, SUCRALOSE MINERALS: CALCIUMPHOSPHATE, MAGNESIUM OXIDE, ZINC GLUCONATE, IRON(FERROUS FUMARATE), COPPER GLUCONATE. VITAMINS:VITAMIN C (ASCORBIC ACID), VITAMIN E ACETATE, VITAMIN B3(NIACINAMIDE), PANTOTHENIC ACID (CALCIUMPANTOTHENATE), VITAMIN B6, VITAMIN B2, VITAMIN B1(THIAMIN MONONITRATE), FOLIC ACID, BIOTIN, VITAMIN B12.CONTAINS ALMOND, MILK, PEANUT AND SOY INGREDIENTS.MADE ON EQUIPMENT THAT ALSO PROCESSES WHEAT.

Sample Energy DrinkWater, Sucrose Syrup, Maltodextrin Milk ProteinIsolate, Canola Oil, Dipotassium Phosphate, CelluloseGum and Gel, Mono and Diglycerides, Sugar, Naturaland Artificial Flavor Magnesium Phosphate, Salt,Sodium Ascorbaie (A Vitamin C Source), Carrageenan,Vitamin E Acetate, Ferric Orthophosphate (Source ofIron), Zinc Oxide (A Source of Zinc), Dextrose, VitaminA Palmifaie, Calcium Pantothenate*, ManganeseSulfate, `Cholecalciferol (Vitamin D3), * PyridoxineHydrochloride , Riboflavin , Biotin , Potassium .Iodide,Vitamin B12*. *One of the B Vitamins. Contains MilkIngredients.

SolutionsOnce per week “fake food” practiceSolid hourly “real food”Limited “stash”“1/day” Energy Bar rules

Primary carb source (at least 3g of fiber or more) frombrown rice, oats, bran, barley, rye, or buckwheatNatural sugars (preferably 15g or less): dried or freshfruit, fruit juice/puree, and honeyMonunsaturated fat from seeds, nut butters, flaxseedLimit wheat flakes, rice, white flour, high fructose cornsyrup, sugar, dextrose, malitol, malt syrup, artificialsweeteners, preservatives and colors, saturated/transfats, palm kernel oil, hydrogenated vegetable oil or extracalories from chocolate, caramel, frosting, or icing.Recommend Bumblebar, HammerBar, Biobar, Larabar.

“Quick” Batch, Calorie-DenseGrocery Shopping List

Sweet potatoes/yamsQuinoaAlmond butterGoatʼs milk/rice milk/almond milk/soy milkYogurt/kefir (plain/fat-free)Whey protein/soy protein/rice proteinPumpkin seeds/Brazil nuts/almondsRaw OatsEzekiel, sprouted or gluten-free breadAvocados/guacamoleChickpeas/hummus

More Information?

Online coachingBooks/DVD’sSupplementshttp://www.pacificfit.net

Bike fitsRun gait analysisSwim lessonsFace-to-face coachingMetabolic testingNutrition consultinghttp://www.champsportsmed.com

Free audio interviewsFree training articleshttp://www.bengreenfieldfitness.com

Questions?