Lincoln Games Nutrition x The Vitamin Shoppe

Brittany Michels, MS RDN LDN CPT

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About the Presenter

• Registered and Licensed Dietitian since 2009 with Masters of Science in Dietetics
• NASM- Certified Personal Trainer
• Professional Experience in:
• Sports Nutrition
• Dietary & Herbal Supplements
• Private Practice
• Corporate Wellness
• Community Education
• Long-tern Care
• Hospital/Acute Care
• Home Care
• Maternal & Infant Education
• Nutritionist with The Vitamin Shoppe

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Personal Experience:��-Ran 1st marathon in 2007.��-Didn’t run my 2^nd until 2012.� �-Since, I’ve run almost 2 dozen ultramarathons�between 31-63 miles & over 2 dozen marathons.��-Favorite road marathon: �Big Sur�

Lincoln Games Nutrition

Baseline Nutrient & Fluid Needs

Fueling Performance

Recovery & Optimization

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Baseline Nutrient & Fluid Needs

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Foundational Vitamins and Minerals:

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Vitamin A- vision, immunity, skin health

Sources: carrots, sweet potatoes, spinach, liver

Vitamin C- immune support, collagen production, antioxidant

Sources: oranges, strawberries, bell peppers, broccoli

Vitamin D- bone health, hormone function, immune support

Sources: sunlight, fatty fish (salmon), fortified dairy, egg yolks

Vitamin E- antioxidant, skin and cell health

Sources: almonds, sunflower seeds, spinach, avocado

Vitamin K- blood clotting, bone metabolism

Sources: leafy greens (kale, spinach), broccoli, brussel sprouts

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Baseline Nutrient & Fluid Needs

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 Calcium- bone strength, muscle function

Sources: dairy, leafy greens, fortified plant milks

Magnesium- muscle recovery, nerve function, energy production

Sources: nuts, seeds, whole grains, dark chocolate, spinach

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Folate (B9)- DNA synthesis, red blood cell formation

Sources: lentils, spinach, asparagus, fortified grains

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B Vitamins (B1-B12)- energy metabolism, brain function, red blood cell production

Sources: whole grains, eggs, meat, legumes, leafy greens

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Iron- Oxygen transport, energy

Sources: red meat, lentils, spinach, fortified cereals

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Baseline Nutrient & Fluid Needs

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Zinc- immune health, wound healing, metabolism

Sources: shellfish, beef, pumpkin seeds, chickpeas

Potassium- fluid balance, muscle contractions, blood pressure control

Sources: bananas, potatoes, melon, avocado, beans, yogurt

Sodium- electrolyte balance, nerve/muscle function

Sources: salt, pickled foods, broth

Iodine- thyroid function, metabolism

Sources: iodized salt, seaweed, dairy, fish  

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Omega 3- anti-inflammatory, supports proper formation of tissues and cells, lubrication of joints and athletic performance and recovery

Sources: seafood, algae, flax seed oil, chia and hemp hearts

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Baseline Nutrient & Fluid Needs

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How To Measure �Sweat Rate

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Step 1: Weigh yourself without clothes and shoes before your workout.

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Step 2: Keep track of all fluids you drank during workout.

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Step 3: Weigh yourself without clothes and shoes post workout.

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Step 4: Find the difference and convert to ounces (16 oz = 1 lb)

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Step 5: Add ounces you consumed during workout.

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Step 6: Determine your hourly sweat rate by dividing total ounces lost by hours of workout.

Hydration Needs

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Research proves that a body weight loss of even 2% from sweat can negatively impact performance.

We sweat between ~2 up to 10.5 cups per hour of exercise.

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The main electrolyte lost in sweat is sodium and sodium losses vary between 30mg to 500mg per cup of sweat lost.

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Other vital electrolytes lost in sweat are chloride, potassium, magnesium and calcium. Chloride losses vary between 180 to 710mg per cup of sweat lost while potassium losses can range between 40 to 100mg per cup. Losses from magnesium and calcium are much lower and are usually not a worry except for activities lasting many hours.

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Fueling Performance

• Fueling Rules:
• Consider your schedule, as well as the type, intensity and duration of activity.
• Pre-Lift: 0.45-0.9 grams of carbohydrate per pound of body weight prior to lifting, eaten 1-3 hours before your lift depending on how intense your session is and what your body handles best.
• Example: A 150 pound individual should aim for 70-135 grams of carb before a lift.
• 1 medium banana, ½ cup oatmeal with 1 tsp honey, 8 ounces of juice = ~92 grams
• Pre-cardio based activities: 0.9-1.8 grams per pound, eaten 1-4 hours before cardio, depending on intensity, duration, timing and tolerance.
• If eating closer to your workout (30-60 min before) then stick to the lower end (0.5-1g/lb) and focus on easily digestible, lower fiber carbs.
• Liquids, fruit, or simple grains
• During longer cardio sports: 30-60 grams of carbohydrate per hour of activity after the

1^st hour.

• Count all sources (Gels, sports beans, Gatorade, etc)

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Fueling Performance

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Recovery

• Post workout protein rule: Consume 20-30 minimum grams of protein post workout to jumpstart muscle repair. Aim to get this in within an hour of exercise to optimize recovery.

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• Post workout carb rule: Consume ½ your weight in carbohydrates. This is most important when you have another workout same day or are finishing a late night session with another planned in the morning.

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• If you’re aware of sweat losses, drink 16-24 ounces for every pound of body weight lost.

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• If you can help it, hold off on the booze during The Lincoln Games. Alcohol slows muscle recovery because it reduces protein synthesis, lowers testosterone and growth hormone levels (both essential for muscle repair), dehydrates the body, and disrupts sleep- all of which impair recovery and muscle growth.

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Recovery

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Pre-Optimization

• Caffeine is a stimulant that improves muscle power, strength and performance, as well as decreases onset of fatigue.
• L-citrulline is an amino acid that boosts nitric oxide production. Nitric oxide has the ability to dilate blood vessels and relax airways, which increases oxygen and blood flow.
• Most pre-workouts provide 500mg-4000mg per serving.
• Some athletes will add additional solo L-citrulline to their supplement regimen depending on their goals and how much is in their pre-workout.
• Beta Alanine is an amino acid that plays a role in muscle endurance. This is the ingredient known for its tingle effect.
• Most pre-workouts provide between 1000-4000mg per serving.

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Post-Optimization

• BCAAs stand for branched chain amino acids. These + amino acid glutamine become depleted with longer or more intense bouts of exercise. Depletion results in negative impacts on both exercise performance and recovery.
• Turmeric standardized for curcumin: curcumin is the naturally occurring substance found in turmeric that may help with inflammatory balance and provide sore muscle and joint relief.
• Creatine is a compound made from 3 amino acids (methionine, glycine & arginine) that aides in increasing muscle performance by promoting a faster regeneration of ATP or energy within our cells and muscles between bouts of lifting and exercise. HMB is a metabolite of the branched-chain amino acid (BCAA) leucine that supports post-workout recovery, lean muscle mass, and strength gains.

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Optimization

• Lastly, big exercise efforts may acutely suppress the immune system so make sure to prioritize sleep and immune-supportive nutrients, such as vitamin C, vitamin D and zinc, before, during and after The Lincoln Games.

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Interested in a complimentary 1-on-1 nutrition consultation?

https://www.vitaminshoppe.com/lp/nutritionists

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Brittany.michels@vitaminshoppe.com

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https://locations.vitaminshoppe.com/?q=naperville