running academy “nutrition” - amazon...

Running Academy

“Nutrition”

innerfight.com/runningacademy

Welcome…..To the InnerFight Running Academy

Our objective is “to make you better at running.”

Our approach to running is “simple yet scientific, geeky yet understandable.”We will coach you to your running goal by looking at all factors of performance. We care about data but we also care about how you feel and your enjoyment of running.


Nutrition 101


What is the best diet?

KetoVegetarianMacrosPaleoVeganLow FatLow CarbFasting

Hit your goalsPerformanceAestheticsSustainableEnjoymentFits life


SUPPLEMENTS

NUTRIENT TIMING

MACRONUTRIENT RATIOS

FOOD QUALITY

CALORIES IN / CALORIES OUT

Nutritional Pyramid


Protein FatCarbohydrate

10 - 20% of daily intake dependent

upon activity levels

Made from amino acids. These are the building

blocks to muscle & tissue.

Broken down into glucose which is the

bodies immediate, short term and long term

energy source.

Essential nutrient to the body, they help transport and store vitamins and

minerals. Fat can also be broken down into

glucose.

1G = 4 KCAL1G = 4 KCAL 1G = 9 KCAL

Macronutrients

No magic ratio of CHO:FAT, very individualised. Fuelling for chosen goal will be deciding factor.


CarbohydratesWhy do we need them? Where do we get them?

Physical energyMental energy

FruitsVegetables

BreadPastaRicePotatoes

MS


Why do we need them? Where do we get them?

Protein

Lean body massRepair muscle tissueThermic effect

MeatChickenFishDairy

VegetablesBeansGrainsNuts & Seeds


Why do we need them? Where do we get them?

Fats

Aid metabolic functionBoost immune systemRegulate cholesterol Hormonal functionBrain health

Good fats:Nuts & seedsCold pressed OilsMeat & fishEggs

Bad fats:Fried foodHydrogenated OilsBaked foodFast food


• Each of the 13 vitamins known today have specific functions in the body: vitamin A, provitamin A (Beta-carotene), vitamin B1, vitamin B2, vitamin B6, vitamin B12, biotin, vitamin C, vitamin D, vitamin E, folic acid, vitamin K, niacin and pantothenic acid.

VITAMINS

• They include the trace elements copper, iodine, iron, manganese, selenium and zinc together with the macro elements calcium, magnesium, potassium and sodium. MINERALS

Micronutrients


Calories in v Calories outWhat about it?

BMR = Basal Metabloic Rate. What you burn doing nothingActivity Factor:- Little to no exercise: 1.2- Light exercise (1-3 days per week): 1.375- Moderate (3-5 days per week): 1.55- Hard (6-7 days per week): 1.75

BMR x Activity factor = Calories needed per dayThe more active you are the more you will need to eat!


- “High quality“ and “nutrient dense foods”

- Whole foods like meat, eggs, fish, veggies, fruits, nuts, avocados, all varieties of potatoes, etc.

- Foods that come from animals, live in the ground or grow on a tree. Think ‘Has it flown, grown, run or swam’.

- Dairy and grains are a bit tricky and may require you to experiment a bit on yourself.

- Gluten containing foods – can be problematic for many

Food QualityThis is the most important


H2O WaterThe most essential nutrient

- 70% of the body is made up of water- Drink before you are thirsty- >2% dehydration decreases performance- Always have a bottle with you- Minimum requirement = BW (in KG) / 30


So what should I eat?Breakfast

Eat:- Non-dairy

Oats

- Fresh fruit

- 2:1, Cho:Pro- Veg omelette- Eggs on

sourdough- Oats with

mixed fruit

Drink:- 3:1, veg : fruit

smoothie

- Fruit smoothie

- 2:1, Cho:Pro- Include protein

powder.

Goal:- Slow release fuel

- Fast fuel

- Recover


So what should I eat?Lunch & Dinner

Take your protein:- Meat- Chicken- Fish

Add your carbohydrate:- Vegetables- Sweet Potato- White potato- Rice

Top up with fats:- Nuts & seeds- Good oils- Avocado

Stay away from:- Sauces- Processed food- Tins / cans


So what should I eat?Snacks

Good:- Nuts & seeds- “Clean” bars- Some fruit- Vegetable sticks- Smoothies

No Good:- Commercial protein bars- Chips- Too much fruit- Chocolate bars- Commercial protein shakes

Snacks should be small in size and not feel like an additional meal.


Nutrition for Running


Dieting Performance Weight Management

Goal Weight loss Performance and Body composition

Population General population & Yoyo dieters

Athletes

MethodDramatic Kcal reductionFood group exclusionForbidden foods.

Diet qualityBalancing energy sourcesSelf monitoringSmart timing around training

Appropriate forIndividuals with specific requirements and needs. E.g, dementia patients (Keto),

Health & performance conscious athletes & individuals

Pros Rapid weight loss, cure of disease.

Sustainable performanceConsistent health

ConsHard to sustainFluctuations in health markersLow performance

Results can sometimes be slowNeeds patience and consistency

Dieting v P.W.MComparisons


- Realistic expectations of goal weight- Current BCA’s- Timeline- Performance pay off

Fuelling for your goal weight


Volume (hrs)

Intensityg/kg of BW

987654321

10High

Med

Low2 3 4 5 6 7 8 9 +

Carbohydrate consumptionDaily


60 - 90g of CHO per hour to fuel prolonged intense exercise (1hr or more at or above 70% of MHR)

- 23g, 110 Kcal

- 20g, 100 Kcal

- 30g,120 Kcal

- 33g, 250 Kcal

- 25g, 190 Kcal

- GI issues- Hidden Kcals- Caffeine - H20 cost- Absorption- Accessibility

Carbohydrate consumptionDuring intense exercise


1.2 g/kg - BW

1.4 g/kg - BWLow

High

- Helps with weight loss at start of programs due to attenuating increase in hunger associated with increase in energy deficit.

- Levels should support muscle tissue breakdown caused through cardiovascular activity and repair breakdown caused through resistance training.

Protein consumption


- 2 - 3g of Omega-3 supplemental fats per day. Or eat fish 2 - 3 times per week.

- High fat diets have been shown to increase performance in longer duration performance tests (100km TT), however not in short duration tests (15 min performance test).

- For high fat diets to work, energy consumption must be balanced, therefore a macronutrient must be reduced (usually CHO). This then impacts short term high intensity performance.

Fats consumption


Rehydrating

Matt Lovell Sport Nutrition

Hydration considerations

- 5L of fluid on training days & at least 3L on rest days.- 500ml of fluid on waking (before first meal).- Replace 1.5 X the fluid lost post exercise.

1.1hrs of moderate to high intensity exercise leads to sweat loss of 0.5L in 15°Cthus you need to drink 0.75L in this temperature.1.1hrs of moderate to high intensity exercise leads to sweat loss of 1.5L in 25°Cthus you need to drink 2.5L in this temperature.

- Add a pinch of salt to meals- Electrolytes with fluid - Avoid diuretics such as caffeine and alcohol during rehydration process.

It takes 2 weeks to become fully adapted to large changed in temp. A 5% decrease in body mass due to hydration can lead to a 30% decrease in endurance performance.


- The body’s ability to use CHO and Fat as sources of fuel.- Tested through an RER test.- Can be done over a field test anecdotally, however not as

accurate. - General rule, fuel low intensity exercise with fat stores, high

intensity with glycolytic stores.

Metabolic efficiency


- Sleep hours (Vits / Mins)- Sleep quality (CHO, H20)- Training performance (CHO)- Fatigue (CHO, PRO, FAT)- Resting metrics (CHO, PRO, FAT)- Recovery (CHO, PRO)- Illness (FATS, Vits / Mins)

Tracking trends

innerfight.com/runningacademyPROJECT DXB

@ifendurance

[email protected]


THANK YOU

#IFERunacademy

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http://innerfight.com/runningacademy

running academy “nutrition” - amazon...

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