You Can't Run on Empty

You will be burning countless calories training for your triathlon, marathon, half ironman, ironman or any other sport you may be competing or involved in. Our bodies are like cars, they will not perform on empty!

Nutrition will be a key factor to keep your body properly fuelled. Another key nutrient for athletes is water. You need to drink water before, during and after exercise.

There’s nothing like the subject of nutrition among athletes to stir a debate. I can tell you that I have been exposed and involved in several debates! Athletes should remember what nutrients are important and what it can do for them and their performance. Foods are made up of carbohydrates, protein, fat and we must remember water.

Athletes can lose 2-3 litres of sweat during 90 minutes of intense exercise. This amount of fluid can have a negative effect on performance. To counteract dehydration athletes should drink before, during and after exercise and should include electrolyte replacement after one hour of exercise.

How many carbohydrates should an endurance athlete eat?
60 to 70 % of your daily diet should come from carbohydrates (whole grains such as bread, rice, pasta and a variety of fruits, vegetables and low fat dairy products.

Remember, the body’s preferred fuel for endurance sports is muscle glycogen and glycogen is the body’s storage form of carbohydrates. If your glycogen storage becomes depleted you will feel fatigue and your training will suffer. An endurance athlete must have a carbohydrate-rich diet.

For muscle growth and repair as an endurance athlete you require 50% more protein. Good sources of protein include very lean meats, poultry, fish, eggs, tofu, nuts and beans. When athletes eat more protein than they need the body will burn it for energy or stores it as fat. An endurance athlete should consume 4-5 servings per day (3 ounce serving).

Endurance athletes and fat...
A high fat diet can really impair the performance of an athlete. Fat takes longer to digest than carbohydrates and it should be limited in pre-exercise meals. Muscle glycogen is preferred over fat for fuel for high intensity exercise. Fat breakdown cannot supply energy fast enough. Endurance athletes should avoid saturated fats and keep their fat intake to maximum of 30% a day. Staying away from fried foods, ice cream, cookies and the list could go on forever. Read your labels and stick to the good fats from nuts...fish....

Every day is different. Energy expenditure varies from day to day, so calorie intake also varies. Educating my clients about the importance of eating enough calories from the right food sources is my primary concern.

Fuel your body and feel good!

Christine Charest-Monty
Nutrition and Wellness Specialist
christinecharest@rogers.com