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Nutrition 101 For the Triathlete Lauren Brown, BScPharm U of A Triathlon Club September 8, 2004

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Presentation on theme: "Nutrition 101 For the Triathlete Lauren Brown, BScPharm U of A Triathlon Club September 8, 2004"— Presentation transcript:

1 Nutrition 101 For the Triathlete Lauren Brown, BScPharm U of A Triathlon Club September 8, 2004

2 Overview Training goals What happens if I dont eat right? What should my daily diet include? The high protein diet Required nutrients References Triathlon Club Seminars

3 You Are What You Eat

4 Training Goals – Person-Specific Lose/maintain weight Tone Stress relief Sprint triathlon Olympic triathlon Half-ironman/Ironman Whatever your training goal, nutrition is a vital part of achieving that goal.

5 What Happens If I Dont Eat Right? Recover from training less quickly. More prone to injuries. Decreased energy during training sessions. Potentially at risk for certain diseases. May also influence concentration, mood, sleep.

6 The Balanced Diet Calorie: amount of energy or heat required to raise the temperature of 1 gram of water 1 degree Celsius. Calorie allowance is based on lifestyle and your current weight. Amount of daily calories from: –Complex carbohydrates: 60% –Protein: 10 – 20% –Fat: should not exceed 30%

7 Calorie Requirement Calorie expenditure depends on: –Resting metabolic rate –Activities during day Calorie requirement depends on training goal: –Weight loss –Maintain weight –Increasing activity = increasing calorie requirements

8 The High Protein Diet Belief – carbohydrates are bad! Amount of daily calories (approximately): –Carbohydrate: 40% –Protein: 30% –Fat: 30% Not good for an endurance athlete! –Feel sluggish, minimal energy –Risk for kidney damage –Increased risk of cardiovascular disease? Runners World – article on low-carb diet.

9 Nutrients Individuals that eat a balanced diet likely receive the required amount of nutrients they need. Some nutrients which may be lacking: –Vitamin D –Calcium Others: vitamin C, vitamin E – antioxidants.

10 Nutrients (Cont.) Vitamin D: –Body produces through exposure to UV rays. –Likely not enough UV exposure in Canada. –Key in the absorption of calcium. –Recommended dose: 400 – 1000 IU/day.

11 Nutrients (Cont.) Calcium: –Key in development of bones and teeth. –1 in 4 women will develop osteoporosis. –Majority of diets to not achieve required daily amount of calcium. –Deficiency can also contribute to stress fractures and muscle cramps. –Daily requirement: 1000 – 1500mg/day, best divided in two to three doses of 500mg.

12 References Canadas Food Guide: sc.gc.ca/hpfb-dgpsa/onpp- bppn/food_guide_rainbow_e.html sc.gc.ca/hpfb-dgpsa/onpp- bppn/food_guide_rainbow_e.htmlwww.hc- sc.gc.ca/hpfb-dgpsa/onpp- bppn/food_guide_rainbow_e.html Step Up to Wellness: A Stage-Based Approach.

13 Questions?

14 Seminar Schedule Dates: –September 22 –October 6 –November 3 –December 1

15 Seminar Topics Injury prevention and stretching. Weight training. Designing your own training program. Supplements. Race psychology. Review of specific races. Race-specific nutrition.

16 Please me if you have suggestions for seminar topics


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