Transcript Document
OxfamTrailwalker 2006
Nutrition for Trailwalkers
Trailwalker is an endurance event requiring proper physical training & nutrition to sustain good performance • Failure to complete trailwalker • Physical injury / pain • Muscle cramps / fatigue • Dizziness, blackout / hypoglycemia • Vomiting / dehydration
Nutrition
• • • • • • • • Integral part of training Exercise nutrient needs 70 kg person at 6 kph on level ground - 360 cal/hr 24 hr - 8,640 cal Optimal nutrition brings out best performance Develop right eating habit during training Before, during and after Trailwalker Carbohydrate, water, protein, fat and supplements Food variety
Carbohydrate
• • • • • • Main source of energy in exercise (65 - 70%) Carbohydrate glucose glycogen stored in muscles/liver exercise muscle tissue calories demand Body’s carbohydrate reserve <1,200 calorie - only last 90 minutes of strenuous exercise Continuous intake - eat carbohydrate every hour along the trail Avoid hypoglycemia - poor-judgement, bad temper, dizziness and fatigue
Carbohydrate
• Carbohydrate loading – 10-12gm/kg/day for 5-7 days • Aim: glycogen stored in muscles & liver • • • Practised by mature athletes in endurance events Begin with a high protein, low carbohydrate diet & exercise strenuously few days before (start of the wk) Eat a very high carbohydrate diet (pancakes, rice or noodles) and exercise very little few days towards the event, esp. 24-48hrs before the event
Water
• • • • • • H2O digest & metabolise food H2O sweat to lower body temperature Well hydrated - 8 glasses 1 day before 500 mls 2 hr before 500 mls 15 min before clear urine Sweating (esp endurance events) – Sports drink Continuous intake - Drink every 15-30 minutes on the trail, check urine colour and output.
Dehydration muscle strength coordination muscle cramps heat exhaustion, heat stroke
Protein
• • • • • • Build up muscle and strength 1-1.5g/kg/day Excess stored as fat, extra strain on kidney Not a quick source of energy Delay stomach emptying, takes longer to digest than carbohydrate High protein diet may increase urine production, leading to dehydration
Fat
• • • • No more than 30% of energy in exercise Only metabolized when CHO supply runs out Fat metabolism too slow to release energy Fatty food slows down digestion, bloated feeling in the stomach
Vitamins & Minerals
• • • Play an important role in metabolism of food and in muscle function physical activity and minerals your need in vitamins Antioxidant clears the harmful substances released from stress of exercise
Right Diet
• • • • Balanced in carbohydrate, protein and fat Nutrients come from a wide variety of food Sports diet - high carbohydrate, moderate protein, low fat Rich in vitamins and minerals
What to eat
Food rich in Carbohydrate
• • • • • • • • Rice Bread Potatoes Pasta/noodles Banana Power Bar, Cereal Bar Natural Food Bar Energy gel on the trail
What to eat
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Sugar
Fruit juice, Sugar drink & Candy • Careful with big sugar load absorbed quickly blood glucose insulin blood glucose performance Reactive Hypoglycemic/Sugar crash Mix and match carbo food which converts to glucose at different speed after ingestion to maintain steady blood glucose level .
What to drink
• • • • Plain water best for rehydration Sports drink (with vitamins, minerals and calories) Bottled/powder Avoid alcohol - diuretics, affect judgement Tea & coffee – caffeine • diuretic, suppress sense of hunger & thirst, drink as needed only
How to sustain good nutritional level
• • • • • • • • Establish an eating pattern during training Eat & drink as frequently as possible Don’t rely on sense of hunger or thirst Try out food which works with you beforehand Gastrointestinal upset lower performance, worst situation cause quitting of race Read the nutrition panel on prepacked food Eat tasty food which you enjoy Replenish carbohydrate and fluid after the race
Conclusion
• • • • • • Food & drink on the trail is a personal choice, provided the combination meets your physical need Feeding is a disciplined and calculated act, should be integrated into training Plan well ahead Optimize body condition to enter race Maintain optimal nutritional status during the race Finish the race with best performance
Keys
• Keep your energy levels up • • • Avoid hunger during the event Stabilize your blood-sugar level Eat frequent mini-meals on the trail • Keep your fluid levels up • • Drink plenty of fluids before, during & after Drink before you get thirsty • Keep your body & spirit up