I am what I eat?
Nutrition for athletes
Coach Joe English
Team in Training Oregon
Running-Advice.com
© Copyright 2008 Joe English
RunningRunning-Advice.com
Agenda






Basic nutrition
Diet planning
Eating before and after workouts /
races
Eating during workouts / races
Foods engineered for
racing/training
Common eating pitfalls
© Copyright 2008 Joe English
RunningRunning-Advice.com
You are what you eat. . .
© Copyright 2008 Joe English
RunningRunning-Advice.com
Food is fuel. . .
© Copyright 2008 Joe English
RunningRunning-Advice.com
Think about yourself like a car with a
fuel tank . . .
It’s your job to put the proper fuel in the tank and keep that tank full.
© Copyright 2008 Joe English
RunningRunning-Advice.com
You need to pick the right fuel for
the right purpose
Building bones, muscles, hair and
nails
Proteins
Long lasting energy
Complex carbohydrates
(starches)
Quick boosting energy
Simple carbohydrates (sugars)
Slow burning energy reserves
Fats
(Oils and Lipids)
Support of important body
processes
Vitamins and Minerals
Intoxicating effects
Alcohol
© Copyright 2008 Joe English
RunningRunning-Advice.com
Basic Diet Planning
How much should I eat?
© Copyright 2008 Joe English
RunningRunning-Advice.com
Calories

What are they?


A measure of energy
Amount of energy needed to raise
the temperature of 1 liter of water
by 1 degree
“the quantity of thermal energy
required to raise one gram of
water 1 degree Celsius at 15
degrees Celcuis.”
© Copyright 2008 Joe English
RunningRunning-Advice.com
Your weight is dictated by. . .
Calories Consumed
Calories Burned
=
Example:
3,000 calories consumed
less
2,500 calories burned
equals
500 calories stored
+ number then weight gain
Calories burned is
Zero then weight maintained a combination of
your basal
- number then weight loss
metabolic rate and
your activity level.
© Copyright 2008 Joe English
RunningRunning-Advice.com
How many Calories do we burn?


US Standards set diets
at ~2,000 calories per
day required for the
typical American adult

A basic level often
used for diet planning:
Typical adults were
figured as sedentary
college students
© Copyright 2008 Joe English
RunningRunning-Advice.com


Your weight x 10 =
base level of calories
required with no
activity
175 lbs x 10 = 1,750
calories burned just to
keep alive
REFERENCE PAGE
Calories Burned During Exercise
Activity (1 hour)
130 lbs.
155 lbs.
190 lbs.
Running 6 min/mile (10 MPH) [mid = 112 per mile]
944
1126
1380
Running 7 min/mile (8.6 MPH) [mid = 114 per mile]
826
985
1208
Running 8 min/mile (7.5 MPH) [mid = 117 cal per mile]
738
880
1078
Running 9 min/ mile (6.7 MPH) [mid = 115 cal per mile]
649
774
949
Running 10 min / mile (6 MPH) [mid = 117 cal per mile]
590
704
863
Running 11.5 min / mile (5.2 MPH) [mid = 121 cal per mile]
531
633
776
Running 12 min / mile (5 MPH) [Mid = 112 cal per mile]
472
563
690
Walking very fast 15 min mile (4 MPH) [Mid = 70 cal per mile]
236
281
345
Walking moderate 20 min / mile (3 MPH) [mid = 82 cal per mile]
207
246
302
Walking Slowly 30 min / mile (2 mPH)
mPH) [Mid = 88 cal per mile]
148
176
216
Swimming Freestyle - Fast
590
704
863
Swimming Freestyle – moderate
472
563
690
Cycling – 20 MPH – Very FAST
944
1126
1380
Cycling – 1616-19 MPH - Fast
708
844
1035
Soccer - Competitive
590
704
863
Running averages around 115 calories per mile
© Copyright 2008 Joe English
RunningRunning-Advice.com
Building a diet that meets
your needs
© Copyright 2008 Joe English
RunningRunning-Advice.com
The old “Four Food Groups”
Meats
Dairy
Fruits &
Veggies
Grains
© Copyright 2008 Joe English
RunningRunning-Advice.com
The “Food Guide Pyramid”
~10%
Other fats &
Sweets
~30%
Meat &
Dairy
~60%
Starch,
Fruits,
Veggies
© Copyright 2008 Joe English
RunningRunning-Advice.com
Meal Planning
 Spread calories evenly across the day:
 Example: 2000 calories = 500 calories per meal
 Breakfast, lunch 1, lunch 2, dinner
500
500
500
500
Lunch
Snack
Dinner
Breakfast
 “Eating should be a time-line, not a crescendo”

Nancy Clark
© Copyright 2008 Joe English
RunningRunning-Advice.com
Nutrient Types

Protein


4 Cal per Gram
Alcohol



Carbohydrates



4 Cal per gram
About 7 cal per gram
Not an energy source
Converted into fats in
the body
Fat


Vitamins and Minerals
9 cal per Gram
© Copyright 2008 Joe English
RunningRunning-Advice.com
Product Labels

Reading product labels






Calories
Fat & Fat Calories
Protein
Carbs (sugars)
Sodium
Serving Sizes

Check for multiple servings per
container
© Copyright 2008 Joe English
RunningRunning-Advice.com
Recommended Caloric intakes

Method 1: Internet Resources

www.marathonguide.com/fitnesscalcs/caloricneeds.cfm
© Copyright 2008 Joe English
RunningRunning-Advice.com
Recommended Caloric intakes

Method 2: Simple Math
Take weight x 10 (e.g. 180 x 10 =1,800 Calories)
Add Half of result (half of 1,800 = 900)
Add 100 Calories per mile (6 miles = 600)
Total: 3,300
[Internet calculator was 3,121]

Weight Loss:

Reduce calories by ~20%


E.g. 3,300 * 0.20 = 660 calories or 2,640 calories
Maintain serving suggestions / proportion of servings
© Copyright 2008 Joe English
RunningRunning-Advice.com
REFERENCE PAGE
Nutritional Requirements Based on Training Levels
Calories
Carbohydrates
Proteins
Fats
Mild activity:
1212-14 cal/lb
2.252.25-3.0G / lb
0.45G / lb
> 0.5 g / lb
Moderate Activity: 151517 cal / lb
3.03.0-4.0G / lb
0.45G / lb
> 0.5 g / lb
High Activity: 1818-24
cal/ lb
4.04.0-4.5G / lb
0.50.5-0.7G / lb
> 0.5 g / lb
Very High Activity: 242429 cal / lb
4.54.5-5.5G / lb
0.80.8-0.9G / lb
> 0.5 g / lb
Example: 160 lb @ high
activity level
2,8002,800-3,000 calories
560 G Carbs
(60% of calories)
128 G Protein
(13% or calories)
115 G of Fat
(27% of calories)
Moderate = under 1 hour per day High = 90 minutes+ per day Very High = 3-6 hours per day
© Copyright 2008 Joe English
RunningRunning-Advice.com
Source: M. Ryan, Sports Nutrition for Endurance Athletes
REFERENCE PAGE
Serving Recommendations
2,000
2,400
2,900
3,400
4,000
Grains
6
7
8
10
12
Fruits
3
3
4
5
6
Veg.
Veg.
2
3
3
3
3
Milk/ Yogurt
2
2
2 (milk)
1 (Yog
(Yog))
2 (milk)
1 (Yog
(Yog))
3 (milk)
1 (Yog
(Yog))
Protein
6
6
6
7
8
Fats
3
4
5
6
8
Carb
315g
350G
450G
550G
650G
Prot
84G
112G
114G
120G
150G
Fat
45G
60G
70G
80G
89G
Source: M. Ryan, Sports Nutrition for Endurance Athletes
© Copyright 2008 Joe English
RunningRunning-Advice.com
Balancing Your Diet
Grain
Fruit
Breakfast
Cereal
Banana
Lunch
Bread
Orange
Snack
Pretzels
Dinner
Spaghetti
Snack
Popcorn
Veggies
Dairy
Protein
Milk
Veggie
Soup
Peanut
Butter
Yogurt
Tomato
Sauce
Veggie
Juice
Source: N. Clark, Food Guide for Marathoners
© Copyright 2008 Joe English
RunningRunning-Advice.com
Cheese
Ground
Turkey
When to eat what during the day. . .
 Emphasize carbohydrates early in the day to fuel
workouts
 Emphasize protein after workouts to repair
damage done after workouts
 Eat additional High G.I. Foods after workouts to
re-load for the next day
 Rest days: Tailor your daily calorie intake to your
workout load
© Copyright 2008 Joe English
RunningRunning-Advice.com
Eating in the days before a race
Increase the amount of carbohydrate for 3 5 days before a race
 It is not necessary to increase the amount of
calories in your diet during this time,
because you will be resting (and not burining
as many calories)
 You will be able to store about 600 calories
of carbohydrate per day in your muscles

© Copyright 2008 Joe English
RunningRunning-Advice.com
Eating Before Exercise

Eat 200-300 calories of carbohydrate 2-4
hours prior to workout or race
 focus on starches like bread, rice, pasta

Eat another 50 calories of carbohydrate 30 60 minutes prior to workout our race
 focus on sugars like PowerBars, fruit, or juices
© Copyright 2008 Joe English
RunningRunning-Advice.com
REFERENCE PAGE
Eating Before Exercise
Recommendation: 0.5 G carb. per pound body weight
Body Weight
Carbohydrate 1 hour prior
Calories
120 lbs
60 G
240 Cal
140 lbs
70 G
280 Cal
160 lbs
80 G
320 Cal
180 lbs
90 G
360 Cal
Bagel, 1 medium large
60 G
320 Cal
Fruit Yogurt
50 G
260 Cal
Fig Newtons (4)
44 G
240 Cal
Orange juice (8 oz.)
25 G
110 Cal
Oatmeal (1/3 cup)
20 G
110 Cal
Banana, 1 Medium
25 G
105 Cal
Source: N. Clark, Food Guide for Marathoners
© Copyright 2008 Joe English
RunningRunning-Advice.com
Eating After Exercise
Eat 1.0-1.2 Grams of carbohydrate per KG of
your body weight
AND
 Eat 10-15 Grams of protein
WITHIN 1 hour of completing exercise

Recommendation: 0.5 G carb. per pound body weight every 2 hours for 6 hours
© Copyright 2008 Joe English
RunningRunning-Advice.com
REFERENCE PAGE
Eating After Exercise
Recommendation: 0.5 G carb. per pound body weight every 2 hours for 6 hours
Body Weight
Carbohydrate 1 hour prior
Calories
120 lbs
60 G
240 Cal
140 lbs
70 G
280 Cal
160 lbs
80 G
320 Cal
180 lbs
90 G
360 Cal
Gatorade (1 cup)
12 G
50 Cal
Apple Juice (1 cup)
30 G
120 Cal
Fruit Yogurt (1 cup)
40 G
240 Cal
PowerBar
45 G
230 Cal
Baked Potato
45 G
230 Cal
Banana, 1 large
35 G
150 Cal
Source: N. Clark, Food Guide for Marathoners
© Copyright 2008 Joe English
RunningRunning-Advice.com
Eating During Exercise
Replace what you burn



Consume ~ 100-125 calories per mile running or 1
bar/gel every 20-40 minutes
OR ~ 50-150 calories per 10 minutes of exercise
depending on the intensity
Example: Running 10 minute miles would burn
600-800 calories in an hour. 100 calories every 10
minutes = 600 calories
© Copyright 2008 Joe English
RunningRunning-Advice.com
What should you eat during
exercise?
Liquid Foods
Speed
Mixed Liquids/Solids
Solid Foods
Duration
The Performance eating continuum
At the highest intensity, liquids are
preferred. As duration inc reases, the need for
© Copyright 2008 Joe English
Running-Advice.com
Running
solids
increases.
The performance eating continuum

Faster / shorter exercise bought:




Exercise at higher intensities
High breathing rates interfere with eating
More sensitivity to weight of energy supplies
Slower / longer exercise bought:



Require meal replacement after 5-6 hours
Less exercise intensity allows more variety of foods to
be used
Less sensitivity to weight of food and method of eating
© Copyright 2008 Joe English
RunningRunning-Advice.com
Foods Engineered for exercise




Liquids and Solids
Highly digestible
Very portable
Engineered complex
carbohydrates are
quickly broken down
into simple sugars
without the extreme
highs and lows of
simple sugars alone
© Copyright 2008 Joe English
RunningRunning-Advice.com
Summary
Know how much you should be eating and
what types of food
 Spread your calories evenly across the day
 Eat breakfast!
 Focus on getting in the complex carbs
needed for exercise and cutting down on fat
and sugar
 Eat during your events, especially as the
duration increases

© Copyright 2008 Joe English
RunningRunning-Advice.com
Common Pitfalls
© Copyright 2008 Joe English
RunningRunning-Advice.com
Common Pitfalls:
Burger Vs. Salad






McDonald’s Quarter
Pounder with Cheese

McDonald’s California
Cobb Salad with Ranch
Dressing
Total Calories: 510
Fat: 25G
Fat Calories: 220
Sodium: 1,150 mg
Complex Carbs: 34 G

Total Calories: 560
Fat: 33G
Fat CALORIES: 290
Sodium: 1,650 mg
Complex Carbs: 12 G




Source: McDonald’s web-site
© Copyright 2008 Joe English
RunningRunning-Advice.com
And then there’s the fries. . .

Large French Fries

Burger + Fries

Total Calories: 570
Fat: 30G
Fat Calories: 270
Sodium: 330 mg
Complex Carbs: 70 G

Total Calories: 1,080
Fat: 55G
Fat Calories: 490
Sodium: 1,480 mg
(60%)
Complex Carbs: 104 G








Source: McDonald’s web-site
© Copyright 2008 Joe English
RunningRunning-Advice.com
Common Pitfalls:
Pasta Sauces

Newman’s Own
Marinara Sauce

CiBO Naturals Classic
Basil Pesto

Serv Size: ½ cup
Total Calories: 70
Fat: 2G
Fat Calories: 20
Sodium: 510 mg
Complex Carbs: 1 G

Serv Size: ¼ cup
Total Calories: 330
Fat: 34G
Fat Calories: 300
Sodium: 260 mg
Complex Carbs: 3 G










Source: Product packaging
© Copyright 2008 Joe English
RunningRunning-Advice.com
Preparing Healthy Foods

Cut out fats added in food
preparation:
 Use the grill, oven, or steamer
 Rather than frying

Add flavor rather than fat:
 Use spices, lemon juice, herbs
 Get rid of oils, butter, cheese,
sugar
© Copyright 2008 Joe English
RunningRunning-Advice.com
Portion Control
© Copyright 2008 Joe English
RunningRunning-Advice.com
© Copyright 2008 Joe English
RunningRunning-Advice.com
Proteins


A molecule composed of
long chain amino acids.
Proteins are the principal
constituents of cellular
materials and serve as
enzymes, hormones,
structural elements and
antibodies.
20 different amino acids
are common found in
proteins, each with a
different function
Proteins are Typically found in
meats, fish, soy, Beans and
dairy products
© Copyright 2008 Joe English
RunningRunning-Advice.com
Fat



Fats are produced by
organic processes in
animals and plants. Fats
are insoluble in water.
Fats are essential for body
functions, including organ
protection, hormone
balances and are a longlasting source of fuel for
low-intensity exercise.
Fats that are liquid at room
temperature are called oils.
Dietary fats are classified as
saturated (animal flesh, better,
margarine, fried foods) or
unsaturated (vegetable oils,
nuts, avocados, and fatty fish
like salmon).
© Copyright 2008 Joe English
RunningRunning-Advice.com
Alcohol



Ethyl Alcohol is the result
of the transformation of
sugars due to the action of
yeasts (called
fermentation)
Alcohol is intoxicating to
the body and the
breakdown of alcohol
produces both fats and
leads to dehydration
Alcohol is metabolized in
the body as fat so the
result are calories with no
nutritional value
© Copyright 2008 Joe English
RunningRunning-Advice.com
Alcohol is found in some of
your favorite beverages such
as beer, wine and liquor.
Carbohydrate



Sugars and starches that
are the most efficient
source of food energy.
Stored in the muscle and
liver as glycogen
Complex carb.: starches or
fiber that must be
digested (or broken down)
into sugar before being
used as an energy source
Sugar: a simple Carb. That
can be absorbed by the
body without further
digestion
Sucrose
Starch: amylose
Sugars include Fructose,
lactose, maltose, and sucrose.
Complex Carbs are found in
rice, pasta, wheat, potatoes,
beans.
© Copyright 2008 Joe English
RunningRunning-Advice.com
Glycemic Index of Foods













Glucose 100
Baked Potato 85
Pretzels 81
Cheerios 74
Bagel 71
Raisins 64
Table Sugar 64
Honey 58
Bran Chex 58
Pita Bread 57
Pizza 60
Sweet Corn 55
Sweet Potato 54














Banana 54
Kidney Beans 52
Orange Juice 52
Oatmeal 49
Multi-grain Bread 48
Green Peas 48
Lentil Soup 44
Spaghetti 41
Orange 44
Snickers Bar 40
Apple 38
Yogurt 33
Skim Milk 32
Peanuts 15
Source: N. Clark, Food Guide for Marathoners
© Copyright 2008 Joe English
RunningRunning-Advice.com

Glycemic Index refers to the
ability of a food to elevate
blood sugar

Low g.I. Foods (oatmeal,
bran) are desirable before a
long run to provide
sustained energy

High G.I. Foods quickly
elevate blood sugar and are
preferable for recovery

You should experiment to
see what works
Portion Sizes: Proteins
Protein
Pyramid Serving
Size
Marathoner’s
Portion
Number of
servings
Tuna
1/3 of 6 oz. can
1 can
3
Chicken
2 oz drumstick
6 oz breast
3
Peanut Butter
2 tbsp.
2-4 tbsp.
1-2
Lentil Soup
1 cup
1 bowl
2
Kidney Beans
½ cup
1 cup
1-2
Source: N. Clark, Food Guide for Marathoners
© Copyright 2008 Joe English
RunningRunning-Advice.com
Portion Sizes: Carbs
Food
Pyramid Srv.
Srv. Size
Marathoner’
Marathoner’s Portion
Number of Servings
Cereal
1 oz.
2-4 oz. (big bowl)
2-4
Bread
1 avg. slice
2 slices
2
Bagel
½ small
One large
3-4
Pasta
½ cup cooked
2-3 cups
4-6
Rice
½ cup cooked
1-2 cups
2-4
Orange Juice
6 oz.
12 oz.
2
Apple
1 medium
1 large
2
Banana
1 small
1 large
2
Fruit Cocktail
½ cup
1 cup
2
Broccoli
1 small stalk
2 large stalks
3-4
Spinach
½ cup
10 oz.
3
Salad Bar
1 small bowl
1 large bowl
3-4
Spaghetti Sauce
½ cup
1 cup
2
Grains
Fruits
Vegetables
© Copyright 2008 Joe English
Source: N. Clark, Food Guide for Marathoners
RunningRunning-Advice.com
Vitamin Supplements


Most runners should be able to
get all of the vitamins and
minerals they need from their
diet
The following should consider a
supplement:






Runners on low-calorie diets
Pregnant Women
Women who might become
pregnant
Vegetarians
Those who are sick or are not
eating well
Seniors
© Copyright 2008 Joe English
Source: N. Clark, Food Guide for Marathoners
RunningRunning-Advice.com
Iron: Recommended daily
intake for Iron is 8 mg for
men and 18 mg for women.
Women have higher iron
requirements due to
menstruation. Postmenopausal women need 8
mg Iron per day.
Marathoner’s Shopping List
Cupboard
Refrig.
Freezer
Cereal, Oatmeal, Spaghetti, Spaghetti Sauce, Brown Rice, Ramen
Noodles, Whole Grain Crackers, Kidney Beans, Baked Beans,
Refried Beans, Tuna, Peanut Butter, Soups, Baked Potatoes,
Low-sodium Vegetable Juices, Bananas
Low-fat Cheddar, Mozzarella, Cottage Cheese, Low-fat Milk and
Yogurt, Parmesan Cheese, Eggs, Tofu, Tortillas, Carrots, Lettuce,
Tomatoes, Oranges, Spinach
Whole grain Bagels, whole wheat pita. English Muffins, MultiGrain Bread, orange juice concentrate, broccoli, spinach, winter
squash, ground turkey, extra-lean hamburger, Chicken, pizza
Source: N. Clark, Food Guide for Marathoners
© Copyright 2008 Joe English
RunningRunning-Advice.com