Macronutrients, the role of Carbohydrates, Protein and Fat

CARBOHYDRATES
Carbohydrate is the main source of energy for athletes. Plan to include carbohydrates in all your meals and snacks. Optimal carbohydrate sources include whole grain cereals, breads, pasta, rice, potatoes, fruits and vegetables and low fat milk/yogurt.

Carbohydrates
•Maintain blood sugar levels
•Spare protein utilization as energy
•Supply liver and muscle glycogen stores
•Optimize recovery
•Help prevent mental fatigue

Grains
•Make half your grains WHOLE grains!
•Rich sources of carbohydrates, fiber, several B vitamins (thiamin, riboflavin, niacin, & folate), & minerals (iron, magnesium, & selenium)

Aim for 5-10 ounces daily
•What counts as 1 ounce?
–1 slice bread
–½ cup rice, pasta, cooked cereal, or starchy vegetables
–1 cup ready to eat cereal

Vegetables
•Vary your Veggies!
•Eat more dark green and orange veggies, THINK COLOR
•Packed full of nutritional benefits

Aim for 2-4 cups daily
•What counts as a cup?
–1 cup chopped, sliced, raw, cooked, or canned vegetables
–2 cups raw leafy vegetables (ie: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole) is equivalent to 1 cup of vegetables
–12 baby carrots, 2 large celery stalks, 3-5” long broccoli spears

Fruits
•Focus on a variety of whole fruits, go easy on fruit juices!
•Packed full of micronutrients

Aim for 1 ½ -2 ½ cups daily
What counts as a cup?
–1 cup fruit, 100% fruit juice or ½ cup dried fruit
–1 small apple, 1 medium pear or grapefruit, 1 large banana, peach or orange

Dairy
•Many cheeses, whole milk, & products made from them are high in saturated fat & cholesterol, whenever possible choose low-fat or fat-free milk or soy products.

Aim for at least 2-3 cups daily
What counts as a cup?
–1 cup of milk or yogurt
–1 ½ ounces of natural cheese
–2 ounces of processed cheese

PROTEIN
The role of protein is for muscle growth and repair, and to support a healthy immune system, not to be a fuel for exercise. Ounce for ounce, all types of meat and fish – red meats, pork, poultry, etc. have about the same amount of protein. Plant foods such as dried beans, soy products, nuts, seeds and legumes are excellent sources of protein as well as dairy foods like milk, yogurt and cheese. Grains and vegetables contain small amounts of protein too.

Protein
•Build strong muscles and tissues
•Repair damaged muscles and tissues
•Carry oxygen around the body
•Component of antibodies, enzymes and hormones
•Females: tend not to get enough
•Males: tend to eat high fat protein foods
TIP: You need about 0.5 to 1 grams of protein per pound

Protein Sources
•3 oz chicken, beef, fish or pork (~24g protein)
•4 oz tofu (~28g protein)
•1 cup milk (~8g protein)
•1 cup yogurt (~6g protein, new Greek yogurts have more)
•½ cup cottage cheese (~14g protein)
•1 egg (~7g protein)
•2 Tbsp. peanut butter (~8g protein)
•Grains provide a small amount of protein (~2-3g per serving)
•Fruits and vegetables varying amts (~0-2g per serving)

FAT
Athletes should not follow a fat-free diet. According to current guidelines, individuals should get 20% to 35% of total energy intake from fat. Athletes who drastically restrict fat intake may become deficient in essential fatty acids and fat-soluble vitamins. In females, very-low-fat intake has been associated with menstrual irregularities and higher injury rates.

Fat (lipids)
•Energy source during low to moderate intensity exercise
•Supports and cushions organs
•Component of hormones
•Supply of fat-soluble vitamins
•Concentrate on unsaturated (healthy) fats

Fats & Oils
“Good fats” (unsaturated fats)
Nuts, fish, & vegetable oils.
Liquid at room temperature.

“Not-so-Good fats” (saturated fats)
Butter, lard, shortening, stick margarines, & fatty meats.
Solid at room temperature.

Aim for 5-10 teaspoons of fats daily
•1 tsp = 5 g fat
•1 tsp oil, margarine, or mayonnaise
•2 tsp peanut butter,
•1 tbls salad dressing, or 2 tbls light salad dressing
•1/8 avocado, 1/3 oz nuts (10 almonds, 2 lg pecans, 6 small walnuts)

Have you taken our Triathlon Nutrition Assessment ?

Submitted by Jillian Wanik

Introducing Our NEW-Tritionist

We are thrilled to have Jillian Wanik, registered dietitian, providing nutrition expertise and experience to us all season long.  As endurance athlete herself, she knows first hand how important it is to make healthy and smart eating decisions to fuel your performance.  Take Jillian’s nutritional assessment below to see where you are now and where you should be when our training begins.  It’s never too early to start to make positive changes and improve your eating habits.

Triathlon Nutrition Assessment

Jillian Wanik, MS, RD, CSSD, CNSC, CD/N is a registered dietitian, Board Certified as a specialist in Sports Dietetics. Jillian works at the Hospital of Central Connecticut with critical care patients focusing on rehabilitation and wellness. She also provides sports nutrition communications, education, and team counseling for athletes from high school to professional. Recent work includes serving as the lead dietitian for the Athletes Village at the 2008 Summer Olympics in Beijing, China. When not working, she loves working out, spending time with friends outside and traveling.