Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let...

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Nutrition for the Nutrition for the runner runner

Transcript of Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let...

Page 1: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Nutrition for the runnerNutrition for the runner

Page 2: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Let food be thy medicine, thy Let food be thy medicine, thy medicine shall be thy food.medicine shall be thy food.

-Hippocrates -Hippocrates

Page 3: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Basic nutrientsBasic nutrients

CarbohydratesCarbohydrates

FatsFats

ProteinsProteins

Vitamins Vitamins

Minerals Minerals

waterwater

Macronutrients

Micronutrients

Page 4: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

MacronutrientsMacronutrients

CarbohydratesCarbohydrates

FatsFats

ProteinsProteins

-provide energy once-provide energy once

broken downbroken down

Pritikin dietAtkins diet

Low fat diet

South beach diet

Grapefruit diet

Ketosis diet

Ayurvedic diet

Vegan diet

High carb diet

Low carb diet

Page 5: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

MicronutrientsMicronutrients

VitaminsVitamins

Minerals Minerals

WaterWater

-regulating nutrients-regulating nutrients

-no energy-no energy

Page 6: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Non nutrientsNon nutrients

AlcoholAlcohol

Organic acidsOrganic acids

PigmentPigment

AcidsAcids

Organic sweetenersOrganic sweetenersEmpty calories!

Page 7: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

caloriescalories

Actually a kilocalorie=(1000 calories)Actually a kilocalorie=(1000 calories)

The amount of energy food providesThe amount of energy food provides

Page 8: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Empty caloriesEmpty calories

Has caloriesHas calories

Has no nutritional valueHas no nutritional value

Page 9: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.
Page 10: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

““The Box”The Box”

                                                                                                

                                                    

        

                                                                                  

              

                                                            

                                                                                                

                                              

              

                                                                              

                  

                                        

            

                                              

              

                                                                              

                  

                                      

              

                                              

              

                                                                              

                  

Page 11: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

CarbohydratesCarbohydratesPrimary source of energyPrimary source of energy

Page 12: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

carbohydratescarbohydrates

StarchesStarches

SugarsSugars

Cellulose (fiber found in frame of the Cellulose (fiber found in frame of the plant)plant)

Plant gums Plant gums

Page 13: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

carbscarbs

Old is simple and complexOld is simple and complex

New is glycemic indexNew is glycemic index

Page 14: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

monosaccharidesmonosaccharides

GlucoseGlucose

FructoseFructose

GalactoseGalactose

Page 15: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

DisaccharidesDisaccharides

Pairs of mono’s:Pairs of mono’s:

Glucose and another monoGlucose and another mono

-glucose and glucose=maltose-glucose and glucose=maltose

-glucose and fructose=sucrose-glucose and fructose=sucrose

-glucose and galactose=lactose-glucose and galactose=lactose

Page 16: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

PolysaccharidesPolysaccharidesPolysaccarides are chains Polysaccarides are chains

-glycogen-easy to convert to glucose-glycogen-easy to convert to glucose -starch-plant based energy-starch-plant based energy -fiber-structural part of plant can’t be -fiber-structural part of plant can’t be

broken down broken down

Page 17: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Fiber Fiber

Soluble Soluble

Non-solubleNon-soluble

Page 18: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Carbohydrates give:Carbohydrates give:

50-60% total energy/d50-60% total energy/d

A stored in form of glycogenA stored in form of glycogen

4kcal/gm4kcal/gm

Page 19: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

FatsFatsFuel source for energyFuel source for energy

Supply essential nutrients to the Supply essential nutrients to the bodybody

Flavor and texture to foodFlavor and texture to food

Essential nutrients in the form of Essential nutrients in the form of fatty acidfatty acid

Page 20: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Fat (Lipid)Fat (Lipid)

Cell membraneCell membrane

Transport mechanisms across Transport mechanisms across membranemembrane

Energy (except brain)Energy (except brain)

Organ protectionOrgan protection

Precursor substancesPrecursor substances

Nerve impulse transmissionNerve impulse transmission

Thermal insulationThermal insulation

Page 21: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Essential Fatty AcidsEssential Fatty AcidsThese are not made by human bodyThese are not made by human body used to be called vit Fused to be called vit F

Omega 3’s and omega 6’s:Omega 3’s and omega 6’s: -SC-PUFA-SC-PUFA Linolenic acidLinolenic acid alpha linolenic acid or ALA or alpha linolenic acid or ALA or -precursor omega 3-precursor omega 3

Linoleic acidLinoleic acid LA or omega 6 LA or omega 6

-LC-PUFA-LC-PUFA Eicosapentaenoic + Docosahexaenoic Acids (EPA + DHA)Eicosapentaenoic + Docosahexaenoic Acids (EPA + DHA)

6:3 = 3:1 -5:1

Page 22: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Fats belong to class = lipidsFats belong to class = lipids

TriglyceridesTriglycerides

PhospholipidsPhospholipids

SterolsSterols

Two types of FATwo types of FASaturatedSaturated

UnsaturatedUnsaturated

Page 23: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Saturated FASaturated FA

AnimalAnimal

Monounsaturated FAMonounsaturated FA

Polyunsaturated FAPolyunsaturated FA

Mostly plant-oliveMostly plant-olive

Mostly plant-safflower,sunflower Mostly plant-safflower,sunflower most are EFA’amost are EFA’a

Page 24: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

fatsfats

9kcal/gm9kcal/gm

Absorbed in the small intestineAbsorbed in the small intestine

after action of panc lipase and bile;after action of panc lipase and bile;

Miscelle outside si cell and Miscelle outside si cell and chylomicron inchylomicron in

10-20% cal in diet10-20% cal in diet

Page 25: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

ProteinsProteinsMade of aaMade of aa

20 common aa (vary by one side chain)20 common aa (vary by one side chain)

Big diestion occurs in Hcl to break peptideBig diestion occurs in Hcl to break peptide

bonds that hold aa togetherbonds that hold aa together

Polypeptides enter si and proteases break Polypeptides enter si and proteases break into smaller polys that get broken down by into smaller polys that get broken down by villi and sent via blood to tissue creationvilli and sent via blood to tissue creation

Page 26: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

proteinprotein

AntibodiesAntibodies

BuffersBuffers

CarriersCarriers

EnzymesEnzymes

StructureStructure

Energy source 4kcal/gmEnergy source 4kcal/gm

15-20% cal in daily diet15-20% cal in daily diet

Page 27: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

proteinsproteins

Body can’t make 9 of 20 aaBody can’t make 9 of 20 aa

Supplementation is Supplementation is 0.80.8gm of protein gm of protein per/ kg of bodyweight-normalper/ kg of bodyweight-normal

Supplementation is Supplementation is 1.5-2.01.5-2.0gm of gm of protein/ kg of bodyweight-athleteprotein/ kg of bodyweight-athlete

Page 28: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

vegetariansvegetariansPure strict total vegetarianPure strict total vegetarianLactovegetarianLactovegetarianLactoovovegetarianLactoovovegetarianPartial semi vegetarianPartial semi vegetarian

calciumcalcium vitamin Dvitamin D b12b12 iron, zinciron, zinc

Page 29: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Summary of a 2000cal/d dietSummary of a 2000cal/d dietProtein=Protein= total=18% +/- 90gm total=18% +/- 90gmFats=Fats= total=29% +/- 65gm total=29% +/- 65gm

saturated=17gsaturated=17g trans=0gtrans=0g mono=24gmono=24g poly=20 poly=20

Carbohydrates=Carbohydrates= total=55% +/- 271gmtotal=55% +/- 271gm sugarssugars fiber=20-30gm/dfiber=20-30gm/d

USDAUSDA

Page 30: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

How to calculate daily protein How to calculate daily protein

2000cal/d x .20=400cal/d2000cal/d x .20=400cal/d

400cal/d / 4cal/gm= 100gm400cal/d / 4cal/gm= 100gm

100gm/d100gm/d

Page 31: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Summary of a 2000cal/d dietSummary of a 2000cal/d dietProtein=Protein= total=18-20% +/- 50-100gm total=18-20% +/- 50-100gmFats=Fats= total=30% +/- 67gm total=30% +/- 67gm

saturated=1:saturated=1: trans=trans= mono= 2:mono= 2: poly= 1 poly= 1

Carbohydrates=Carbohydrates= total=50-60% +/- 225-270gm ftotal=50-60% +/- 225-270gm f +/- 288-345gm m+/- 288-345gm m sugarssugars fiber=40gm/dfiber=40gm/d

DrWeilDrWeil

Page 32: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Short cut of a 2000cal/d dietShort cut of a 2000cal/d dietProtein=Protein= less animal more bean less animal more bean

Fats=Fats= oily fish, fortified eggs, soy, flax, walnuts, oily fish, fortified eggs, soy, flax, walnuts,

saturated=1:saturated=1: trans=trans= mono= 2:mono= 2: poly= 1 poly= 1

Carbohydrates=Carbohydrates= low-GI carbohydrate low-GI carbohydrate

sugarssugars fiber=fiber=

DrWeilDrWeil

Page 33: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Glycemic IndexGlycemic Index

Low GI= 55 or lessLow GI= 55 or less

Medium GI=56-69Medium GI=56-69

High GI= 70 and aboveHigh GI= 70 and above

With in 2 hours after exercise =HighWith in 2 hours after exercise =High

Any other time low or mix it upAny other time low or mix it up

Page 34: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

HIGHHIGHGlucose100Glucose100Cornflakes84Cornflakes84White rice 77White rice 77Instant potato83Instant potato83Sports drink95Sports drink95 MODERATEMODERATE Honey 58Honey 58 Pancakes70Pancakes70 White bread70White bread70 Banana60Banana60 Orange juice52Orange juice52 Watermelon72Watermelon72 LOW LOW Fructose23Fructose23 All Bran 42All Bran 42 White pasta41White pasta41 Lentils30Lentils30 Oranges 40Oranges 40 Chocolate 49Chocolate 49

Page 35: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.
Page 36: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

USDA 2005

Page 37: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

USDA

Page 38: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Dr Weil

Page 39: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

New supplement groups studied:New supplement groups studied:

GreenGreen (sulforaphane, isothiacyanate, indoles)- stimulate (sulforaphane, isothiacyanate, indoles)- stimulate liver genes to break down cancer causing agentsliver genes to break down cancer causing agents

RedRed//purple purple (anthocyanin)- inhibiting inflammation, reduce (anthocyanin)- inhibiting inflammation, reduce oxidation of LDLoxidation of LDL

OrangeOrange//yellowyellow (beta cryptoxanthine, vit C)- stimulate repair (beta cryptoxanthine, vit C)- stimulate repair of oxidative damage to DNAof oxidative damage to DNA

YellowYellow//greengreen (zeaxanthin, lutein)- protect retina from (zeaxanthin, lutein)- protect retina from macular degenerationmacular degeneration

White/White/greengreen (flavonoids)- protect cell membrane (flavonoids)- protect cell membrane

RedRed (lycopene)-Reduce cancer risk (lycopene)-Reduce cancer risk

OrangeOrange (beta,alpha carotene)- Improve cell to cell (beta,alpha carotene)- Improve cell to cell communication and slows cancer cellscommunication and slows cancer cells

Page 40: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

New supplement groups studied:New supplement groups studied:

GreenGreen –broccoli, bak choi, cabbage, brussel sprouts, kale –broccoli, bak choi, cabbage, brussel sprouts, kale

RedRed//purplepurple –grapes, red wine, blueberries, strawberries, red –grapes, red wine, blueberries, strawberries, red applesapples

OrangeOrange//yellowyellow –oranges, papaya, tangerine, nectarine –oranges, papaya, tangerine, nectarine

YellowYellow//greengreen –spinach, other green, yellow corn, green –spinach, other green, yellow corn, green peas, avocadopeas, avocado

White/White/greengreen –onion, garlic, celery, pears, white wine, chives –onion, garlic, celery, pears, white wine, chives

RedRed –tomato, watermelon, pink grapefruit –tomato, watermelon, pink grapefruit

OrangeOrange- carrots, mangoes, winter squash, sweet potato- carrots, mangoes, winter squash, sweet potato

Let food be thy medicine, thy medicine shall be thy food.Let food be thy medicine, thy medicine shall be thy food.

-Hippocrates -Hippocrates

Page 41: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

5-7 fruits and veggies daily5-7 fruits and veggies dailyDr David Heber UCLA Center for Human NutritionDr David Heber UCLA Center for Human Nutrition

Dr Enrique Saguil Integrative Sports and Wellness:Dr Enrique Saguil Integrative Sports and Wellness:

Inject this into your dietInject this into your diet

Human body can adapt to any diet in the world and survive Human body can adapt to any diet in the world and survive thanks to phytonutrients being found in different fruits and thanks to phytonutrients being found in different fruits and veggie on every continent:veggie on every continent:

Medditeranean diet, Japanese diet, Ayurvedic diet,Medditeranean diet, Japanese diet, Ayurvedic diet,

South- American dietSouth- American diet

American diets are high in veggies also!American diets are high in veggies also!

-iceberg lettuce-iceberg lettuce

-potatoes-potatoes

-tomato-tomato

Page 42: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

““The Saguil Approach”The Saguil Approach”

Learn how to count caloriesLearn how to count calories

Goal to 2000-3000 cal/dGoal to 2000-3000 cal/d

Carbs to low glycemic index unless Carbs to low glycemic index unless just finishing your run (2 hours) or just finishing your run (2 hours) or running endurance (30-60g/h)running endurance (30-60g/h)

Push 5-7 servings of Fruits and Push 5-7 servings of Fruits and Veggies daily spread outVeggies daily spread out

Push water 8 oz every 15 min (32/h)Push water 8 oz every 15 min (32/h)

Page 43: Nutrition for the runner. Let food be thy medicine, thy medicine shall be thy food. -Hippocrates Let food be thy medicine, thy medicine shall be thy food.

Thanks and run smart!Thanks and run smart!

Enrique Saguil, MDEnrique Saguil, MD

www.herbal411.comwww.herbal411.com