1. Training Diet Recommendations: Summary
Carbohydrates
Moderate to high in carbohydrates
6-10g CHO/kg BW
Protein
Higher than RDA, moderately high
Power athletes: gP/kgBW
Endurance athletes: gP/kgBW
Fat
Balance of calories, relatively low fat
<25% of calories

2. Case Study: Brian Competitive Stair Runner
Works 7AM to 3:30PM
Construction contractor in Boston suburbs
Training Schedule
5X/week for 2 hours on stairs
3 hour RT commute to city
Trains weekends by cycling/trail runs
Diet
Realizes he needs hi CHO diet
Eats convenience foods

3. Brian’s Diet and Training Schedule
6:30AM: lg bowl cereal, banana, whole milk
7AM: coffee w/cream&sugar, doughnut
12noon: spaghetti with butter, 1-2 slices bread w/butter, 4 Oreo cookies, 2c whole milk
4-5:30PM: drives to Boston
5:30-7:30PM: trains
7:30-9PM: 16 oz sport drink while driving home
10PM: mac & cheese (frozen dinner), handful of crackers, 2 c milk, 4 Oreos, or a fast-food burger, fries, 2c milk

4. Brian’s Diet Analysis 4000 Cal, 50% CHO, 15% PRO, 35% Fat
Assume 160 lbs = 73kg
PRO needs = 1.4gPRO/kg x 73 = 102gPRO
PRO intake = 4000 x 15% = 600 Cal PRO
= 150 g PRO, protein intake is OK
Or 150g/73kg = 2.1 gP/kgBW
CHO intake = 4000 x 50% = 2000 Cal CHO
= 500 g CHO
= 6.8 g CHO/kg
CHO intake OK, but perhaps marginal
Goal:
Increase CHO, decrease FAT intake
Recognize need for convenience

5. Brian’s Diet and Training Schedule
6:30AM: lg bowl cereal, banana, whole milk
cereal, banana, 1% milk, juice
7AM: coffee w/cream&sugar, doughnut
coffee w/milk, bagel w/jam
12noon: spaghetti with butter, 1-2 slices bread w/butter, 4 Oreo cookies, 2c whole milk
spaghetti w/ tomato sauce, 1-2 slices whole grain bread, 2 c 1%milk, 2c OJ
3:30PM 4 fig newtons

6. Brian’s revised diet Original Diet: Revised diet:
4-5:30PM: drives to Boston
5:30-7:30PM: trains
7:30PM: 16 oz sport drink while driving home
32oz fruit juice
10PM: mac & cheese (frozen dinner), handful of crackers, 2 c milk, 4 Oreos, or a fast-food burger, fries, 2c milk
canned minestrone bean soup, 2 slices bread, 2c 1% milk, 2 pieces fruit
Original Diet:
4000 Cal, 50% CHO, 15% PRO, 35% Fat
Revised diet:
4000Cal, 68% CHO, 12%PRO, 20%FAT (9 gCHO/kgBW)

7. Case Study: Weight Gain for a Professional Basketball Player
25 yo CBA rookie
7’1” (2.2m)
215 lbs (98kg)
BMI = 20
Goal weight 235 lbs

8. 24 hour diet recall
PRO: 97g/98kg=1.0gP/kg
CHO: 1011g/98=10.3g/kg

9. Diet analysis of 24-hr recall

10. Revised food list
PRO: 174g/98kg = 1.8gP/kg
CHO: 782g/98kg = 8.0gP/kg

11. Revised diet analysis

12. Pre-Event Meal Goals Empty upper GI tract “Top off” glycogen stores
Optimize hydration
Empty upper GI tract

13. Pre-Event Meal Meal Composition High in carbohydrates
mixed complex and simple
Reasonably low in fats and protein
Low in dietary fiber

14. Pre-Event Meal Composition (cont.) High in fluids Individualize
Use familiar foods

15. Pre-Event Meal Timing of meal Individualize
Complete > 2 hours before event
Individualize

16.
See WORD document