Pre-Event
Macronutrient Guidelines
G.
Douglas Andersen, DC, DACBSP, CCN
What makes
nutrition unique and challenging is biochemical individuality. The optimal
activity diet for one person can be detrimental to the next. These guidelines
are based on the current body of knowledge which will undoubtedly continue
to evolve in the future. Clinicians should advise their patients to
keep track of what foods work best during training. Athletes should
never compete with diet strategies that have not been successfully explored
in practice.
ACTIVITY |
DAY
BEFORE THE EVENT |
3-5
HOURS BEFORE THE EVENT |
2
HOURS BEFORE THE EVENT |
DURING
THE EVENT |
RECOVERY
THE FIRST 2 HOURS |
RECOVERY
HOURS 3-6 |
INTERMITTENT1 |
Two
of three meals should be high in complex carbohydrates (unrefined
fiber rich)
PCF:*20-60-20 |
Low
fiber, complex carbohydrates (starches such as white pasta, white
rice, bagels, low fat muffins, etc.),
65-75% carbohydrate |
If
hungry, protein-carbohydrate sports bar no more than 300 calories |
Sports
drink 5-8% carbohydrate or water |
Protein
shake with simple carbohydrate (juice)
PCF: 25-70-5
If competing within 24 hours, 2 shakes |
Simple carbohydrates with protein |
ENDURANCE
2 |
All
three meals very high complex carbohydrate
(unrefined fiber rich)
PCF: 15-70-15 |
Low
fiber, complex carbohydrates (starches such as white pasta, white
rice, bagels, low fat muffins, etc.),
70-80% carbohydrate |
If
hungry, high carbohydrate sports bar no more than 300 calories |
30-60
gm of simple carbohydrate per hour (120-240 calories); may be
in the form of sports drink or gel packs |
Protein
shake with simple carbohydrate
PCF: 25-70-5
each hour |
Minimum 50 gm simple carbohydrate per hour
for 6 hours or until first meal |
*PCF is percentage
of calories from protein, carbohydrate, and fat.
1 Includes intermittent
high velocity activities such as football, hockey, and basketball.
2 Over 90 minutes
of continuous activity at or above 60% VO2 max; includes half marathons,
marathons, cycling events longer than 90 minutes, and triathlons.
916
E. Imperial Hwy.
Brea, CA. 92821
(714) 990-0824
Fax:
(714) 990-1917
gdandersen@earthlink.net
www.andersenchiro.com
Copyright
2004, G. Douglas Andersen, DC, DACBSP, CCN, 916 E. Imperial Highway,
Brea, CA 92821, (714) 990-0824
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