1. Fueling for Endurance
Kathy G. Wise, RD/LD, LWC, CWP
Director, Health & Wellness
Mercy Medical Center

2. Training for the Run
Endurance athletes spend
months training for a
marathon or triathlon with
a performance goal in
mind.

3. Endurance Athlete
 ACSM defines an endurance athlete as one who
trains and competes for 90 minutes or longer

4. Physiologic and Metabolic
Changes of the Endurance Athlete
 CatabolicHormone fluctuations
 Muscle protein degradation
 Glycogen depletion
 Depression of the immune system
 Changes occur during and after
endurance exercise

5. Catabolic Hormones
 Catabolic hormones
 Cortisol
 Epinephrine
 Nor epinephrine
 Glucagon
 Released in response to vigorous workout
periods and during the recovery process
 Necessary for promotion of glucose, protein
and fat as fuel

6. Catabolic Environment for Fueling
 Cortisol is released to stimulate glucose
production by the liver and metabolize fat,
protein and carbohydrate
 Strenuous exercise results in net protein loss and
decreased protein synthesis
 Fat and protein breakdown and glycogen
depletion occur
 Catabolic hormones remain elevated for 30 to 60
minutes following a vigorous workout

7. The Endurance Athlete
Physiologic and Metabolic Changes of the
Endurance Athlete put the athlete at high
risk of bonking

8. The Endurance Athlete
• The body of an endurance athlete is like race car
with two fuel tanks
Tank A is the body’s fat stores
Tank B is the body’s carbohydrate stores

9. Limited Fuel Tank
The body can only store 2,000 calories of stored glycogen

10. Draining the Tank
 When we exercise for less than 90 minutes,
tank B has sufficient stores to power us through
the activity.
 However, when we
exercise for more than
90 minutes, we need
to have a nutritional
plan to prevent the low
fuel light from turning
on.

11. Four Key Areas
 Fueling Before Exercise
 Fueling During Exercise
 Fueling After Exercise
 Daily Fueling

12. Fueling Before Exercise
 Three or four hours, eat 300-600 calories,
primarily of carbohydrate (2-3g/kg body
weight)
 Moderate in protein
 Low in fat
 Minimize the amount of fiber in this meal
to prevent stomach discomfort during
exercise
 Adequate fluids to replace sweat losses

13. Pre-exercise Meal
 Oatmeal with milk, fruit and nuts
 Turkey sandwich with fruit
 Cottage cheese with crackers
 and fruit
 Toast with peanut butter

14. Fueling During Exercise
Mid-exercise foods can include:
 Gels
 Energy beans
 Energy beverages
 Honey
 Bananas
 Oranges

15. Fueling Frequency
 Fuel your body every 45-60 minutes during a
long workout.
 ACSM guidelines recommend 30-60 grams of
carbohydrate (120-240 calories) per hour.
 Provide the body with fluids and electrolytes.
 If the workout is less than 90 minutes, but at a
high intensity, you may want to drink an energy
drink instead of water or bring an energy gel with
you.

16. Fueling After Exercise
Post workout goal is recovery fuel
 Replenish glycogen stores
 Optimize protein synthesis to repair
damaged muscle tissue and stimulate the
development of new tissue
 Replace fluids and electrolytes that were
lost in sweat

17. Window of Opportunity
Within 30 to 60 minutes of exercise
 300-400 calories
 Carbohydrate (75-100 grams)
 Protein (at least 10 grams)
 The carbohydrate-to-protein ratio:
 3:1 ratio in long, high-intensity workouts
 Resistance 2:1 ratio
 Endurance 3:1 ratio
 Longer distance running/multi event 4:1
 Fuel again 2 hours post exercise

18. Post Exercise Fuel
Carbohydrate and Protein Partners
 Carbohydrates
 Raise insulin levels
 Promotes uptake of glucose which turns off the
catabolic hormones
 Promotes muscle repletion of glycogen
 Protein
 Complete protein supplies the necessary amino
acids for protein synthesis and muscle repair

19. Post Exercise Fuel
Utilize High Glycemic Index
Carbohydrates and Protein Combos
Post-exercise foods can include:
 Chocolate milk
 A high-density nutrition bar
 Smoothie with yogurt and fruit
 Natural peanut butter and jelly sandwich
 Greek yogurt and low fat granola
 Fruit and a low fat cheese stick

20. Daily Fueling
 The fourth way to prevent your low-fuel
light from turning on is to eat a diet
consistently high in carbohydrates.
 Include:
 Whole grains
 Fruits
 Vegetables
 Lean protein
 (not in cookies and chips)

21. Pre-Event Meal
 Exercise performance can be affected by diet
 Pre-event meal is an
integral part of
training
 Pre-event meal cannot
compensate for a poor
training diet

22. Pre-Event Meal
 Focus on Carbohydrate
 Prevent weakness and fatigue
 Low blood sugar
 Inadequate muscle glycogen stores
 Ward off hunger
 Minimize GI distress
 Guarantee optimal hydration
 Familiar and tested

23. Optimal Pre-Event Meal
 Carbohydrate and fluids
 Consumed 2 to 3 hours prior to event
 Allow time for digestion and absorption
 400 to 500 calories
 Low in fat
 Low in fiber
 Moderate protein

24. Liquid Meals
 Liquid carbohydrate can be consumed
when time is limited prior to event
 Sources
 Sports drinks
 Juices
 Low-fat, low fiber smoothies or shakes
 Liquid yogurt
 AVOID carbonated drinks

25. Morning Event Fueling
 The night before:
 High carbohydrate meal
 Early morning:
 Light breakfast
 Cereal and non-fat milk
 Fresh fruit or juice with toast or bagel (limit
fat)
 Pancakes or waffles (limit fat)
 Non-fat or low-fat fruit yogurt
 Liquid meal

26. Afternoon Event
 The night before:
 High carbohydrate meal
 Breakfast:
 High carbohydrate meal
 Lunch:
 Jelly sandwich with a little peanut butter
 Fruit with low fat yogurt
 Nutrition bar

27. Good Carbohydrates
Higher Glycemic Carbohydrates
 potatoes, yams, root vegetables
 beans, peas, corn, carrots
 wheat bread, cereal, bagels
 bananas,
 macaroni, spaghetti, brown rice
 apples, oranges, bananas, dried fruits
such as raisins

28. Good Proteins
Animal or Plant Complete Proteins
 Lean beef
 Chicken
 Fish
 Eggs
 Low Fat Cheese, cottage cheese
 Greek yogurt
 Nuts, peanut butter
 Tofu and soy products

29. Good Carbohydrate-Protein Combos
 Low fat or fat free milk
 Low fat chocolate milk
 Low fat yogurt with fruit
 Beans, legumes, green peas
 Soy milk, Almond milk

30. Performance Foods for Vegetarians
 Plant-based protein foods: legumes, tofu,
texturized vegetable and soy protein, quinoa,
nuts and seeds
 Plant-based iron-rich foods: legumes, nuts,
seeds, whole and enriched grains, dark green
leafy vegetables, dried fruit
 Calcium-rich foods: dairy products, dark green
leafy vegetables, fortified tofu, fortified soy milk
and fruit juices, legumes, nuts
 Vitamin B12 sources: dairy products, eggs,
nutritional yeast, fortified foods (soy milk, cereal,
meat analogues)

31. Strategies for Vegetarian Athletes
 Meet daily needs for protein and essential amino acids by
eating a variety of plant-based protein sources
 Include plant-based iron-rich foods in meals and snacks to
facilitate oxygen transport in the body and promote optimal
respiratory function during exercise
 Consume foods high in vitamin C with iron-rich foods to
boost iron absorption
 Select foods high in calcium and vitamin D to build strong
bones and reduce risk of stress fractures
 If you are vegan (avoids all animal products), choose
vitamin B12-fortified foods or take a vitamin B12
supplement daily

32. Energy Bars
 High-carbohydrate bars make great
choices for carbohydrate fueling both
before and during a long workout
 70 percent of their calories from
carbohydrates like sugars (brown rice
syrup and sucrose) and grains (oats and
rice crisps)
 Most have a high glycemic index

33. Energy Bar Considerations
 Select a bar with about 25-40 grams of
carbohydrate
 Less than 15 grams of protein
 Low in fat
 High fat slows digestion, and is not helpful in exercising.
 Eat one bar about an hour prior to a long
workout.
 If you are exercising for more than an hour, eat
one high-carb bar per hour of exercise and drink
plenty of water.

34. Natural Carbohydrates
 Real food, such as fruit, can also be used
for fueling a workout
 Fruit, whether dried or fresh, supplies a
shot of carbohydrate that is well digested
 Dried fruit can be easily transported and
stored

35. Fruit Considerations
 Most fruits provide about 15 grams of
carbohydrate per serving
 A serving of dried fruit equals about 1/4 cup, or
the equivalent, of fresh fruit (two nectarine
halves or four dried plums)
 Aim for one to two servings before a workout and
two to three fruit servings every hour of running
 Be sure to consume with plenty of water to stay
hydrated

36. Carbohydrate Gels
 Carbohydrate gels come in small, single- serve packets,
making them portable fuel that you can store in your
pocket
 Gels consist of sugars and maltodextrins which are easily
digested
 Many gels come with added electrolytes that, as in sports
drinks, help maintain fluid balance.
 Some gels also have additions, such as ginseng and other
herbs, amino acids, vitamins, and co-enzyme-Q10
 Be aware of caffeine content
 some gels have as much caffeine as a half cup of coffee
 may cause nervousness in those not accustomed to this
stimulant

37. Carbohydrate Gel Considerations
 Most carb gel packs contain 100 calories,
and about 25 grams of carbohydrates
 Consume one to three packets for every
hour of exercise
 Goal -30 to 60 grams of carbohydrates per hour during
exercise lasting 60 minutes or more
 Gels come in a variety of flavors
 Take with four to eight ounces of water
 Experiment with them PRIOR to the
event

38. Sports Beans (High Tech Jelly Beans)
 The nutrient levels found in Sport Beans are
based upon established recommendations from
the American College of Sports Medicine (ACSM)
 30 to 60 grams of carbohydrates per hour during
exercise lasting 60 minutes or more
 Sport Beans provide a source of easily digestible
carbohydrate for fuel
 Electrolytes sodium and potassium for proper
fluid balance
 B1, B2, B3, and C vitamins for energy
metabolism

39. ACSM Guidelines for Fluids
 ACSM guidelines also recommend drinking
fluid to prevent dehydration
 1/4 to 3/4 cup of water every 15 to 20 minutes
and to include the electrolyte sodium and
potassium

40. Tips to Take With You
 Start with a full tank
 Begin your run well hydrated and
with adequate muscle fuel
(carbohydrate)
 Try new products during training
sessions to determine what works
best for you
 Consume fluids early and often
 Refuel within 30 minutes post
exercise

41. Fuel your Body Now for a Great Finish

42. Next Session
Hydration and Fluid Needs
April 3, 2012
6:00 to 7:00 PM
NC Sports Medicine Center
Whipple Ave., North Canton