UCCS Cycling & Bone Health Study About the study: Endurance - PDF document

5/12/2011 UCCS Cycling & Bone Health Study About the study: Endurance athletes, and cyclists in particular, have recently been identified as at-risk for osteoporosis and fractures despite their immensely active lifestyle (Smathers,2009). The most likely reason for suboptimal bone health in cyclists is the non-weight bearing nature of the sport, among other factors identified as possible contributors for poor bone mass (e.g., vitamin D deficiency, low sex steroid hormones, poor nutrition [low energy availability, low calcium intake], and excessive calcium loss in sweat) (Barry, 2008). 1

5/12/2011 Aim of the study: 1) To examine the effect of a 4-month jumping program on Areal BMD in male and female cyclists 2) To examine whether other factors: Low energy availability [EA], o Insulin like growth factor-1 [IGF-1], o vitamin D status [25(OH) D], o dietary/supplemental calcium and vitamin D intake o are associated with the changes in aBMD as a result of jumping. My role in the UCCS Cycling & Bone Health Study: • Meet with subjects to introduce them to Training Peaks. This included: ▫ Creating their personal accounts and teaching them how to log meals, exercise, and jumping workouts • Educate how to track their food intake (estimate serving & portion size) • Monitor food & exercise logs for accuracy and adherence to protocol • Provide feedback, support, and motivation for subjects to encourage thorough reporting and commitment to the study 2

5/12/2011 What this presentation is going to cover: 1. About Training Peaks 2. Nutrition functionality of Training Peaks • Weekly view of our pre-set meals and jumping library Entering food items into meals • General information on estimating portion & serving sizes • • View the dashboard; various metrics & nutrition analysis (macro/micronutrient amounts, pie charts, intake charts) 3. Logging workouts 4. Calculating Energy Expenditure 5. Does Training Peaks work for our needs? 6. Final thoughts  Monitor fitness and health trends over time  Track exercise, nutrition, weight, stress & more  Upload heart rate, power meter & GPS workouts  Apply exercise programs and meal plans  Plan and schedule your own exercise & meals 3

5/12/2011 Plan and Track Your Meals • Search the USDA, Packaged Foods, and community databases for quick access to nutritional data for over 50,000 foods. • Recording or planning a meal is as simple as dragging and dropping. Track important stats like the number of calories per meal and total number consumed (even break them down by macronutrient type). Create recipes and meals (even add favorites!) to fully customize the software and make logging even simpler. Visual Feedback from charts and graphs that provide instant feedback for tracking your progress. Training Peaks Nutrition Functionality Overview: • Use the USDA food Recording Nutrition database to search for foods. • Drag and drop food items to create a meal. • View CHO, Fat, and PRO Stats. 4

5/12/2011 Nutrition Logging Goals: • Analyze overall macro & micronutrient intake • Calculate Total Energy Expenditure • Calculate Energy Input: Energy Output for possible energy deficit Then: • Create individualized meal plans to optimize bone health & increase energy intake (if necessary) Weekly Calendar View – Meals & Jumping Workouts  Breakfast  Pre-Workout: <60 min prior to training  During Workout  Post-Workout : <60 min post training  Lunch Jumping Library:  Snack  Jumps Week 1  Dinner  Jumps Week 2  Other: Supplements, Water,  Jumps Week 3-16 Medications 5

5/12/2011 Log your Meals – Enter food items Tips: • Be as specific as possible • Use as many adjectives as possible • Include brand name, restaurant name, meal name • Low-fat, non-fat, reduced fat, 1%, 2% Log your Meals: Tips for Estimating Serving & Portion Size Grains Vegetables & Fruit • 1 cup cereal flakes = 1 fist • 1 cup of salad greens = 1 baseball • 1 pancake = 1 compact disc • 1 medium piece fruit = 1 baseball • 1/2 cup cooked rice, pasta or potato = 1/2 • 1/2 cup fresh fruit = 1/2 baseball baseball • 1/4 cup raisins = 1 large egg • 1 oz slice of bread = 1 cassette tape Dairy & Cheese Meat & Protein • 1 1/2 oz cheese = 4 stacked dice • 3 oz meat, fish, or poultry = 1 deck of cards • 1/2 cup ice cream = 1/2 baseball • 3 oz grilled/baked fish fillet = 1 checkbook • 2 tablespoons peanut butter = 1 ping pong ball Fats Snacks • 1 teaspoon margarine, butter, or spreads = • 1 ounce of nuts = one handful 1 dice or the tip of a woman's thumb • 1 ounce of pretzels = two handfuls • 1/2 cup of popcorn = one man's handful & 1/3 cup of popcorn = one woman's handful Print out the serving size guide from the National Heart Lung and Blood Institute http://hp2010.nhlbihin.net/portion/servingcard7.pdf 6

5/12/2011 Controlling Portion & Serving Size High Calorie Foods Foods most often eaten When Eating Out: most often under- mindlessly; watch estimated in serving size:  Assume shrinkage measurement: of meat by 25%  Cake, pie, cookies, during cooking (i.e.  Fats and oils doughnuts, pastries, raw 4 oz beef  Nuts and seeds croissants patty=3 oz when  Avocado, guacamole,  Gourmet ice cream cooked. pesto, dips, and salad (e.g. Haagen Dazs, Ben  We underestimate dressings & Jerry's) portion size when  Dried fruit and fruit  Sweetened beverages food is served on juices of any type large plates  Syrups and honey  Deep-fat fried food.  or when drinks are  Chocolate  Very high-fat meats served in short deep such as ribs, bacon, and glasses. pork sausage Log your Meals: Training Peaks USDA Food Database 7

5/12/2011 Training Peaks Nutrition Dashboard: Nutrient Analysis Macronutrient Calories Daily Calories Daily Grams Cumulative Training Time Micronutrient Amounts Micronutrient Total Amt/ Amt per day % Goal 8

5/12/2011 Daily Calories Macronutrient: Calories Macronutrient: Grams 9

5/12/2011 Log your Training – Create a Workout 1. To log workouts simply click on the date of the workout and choose “Add new workout .” 3. From the dropdown window, choose the type of workout (Bike, Mtn. 2. This will launch a Bike), then fill in the window as seen to Duration, Distance, the right that asks Description, and Post- you to select a Activity Comments. workout type. 4. If you have a workout file from a GPS, Heart Rate Monitor, please upload this file using the “Upload new device file” button visible at the bottom left of the window. Energy Expenditure: RMR, TDEE • Can calculate RMR using Cunningham(LBM) or Harris Benedict (gender, age, height, weight). • Can calculate Daily Energy Expenditure based upon Harris Benedict RMR & Activity Factor. • Can calculate Calories Burned per activity based upon METS from the Physical Activity Compendium Selection. 10

5/12/2011 Training Peaks: Yes, it works, but... To truly utilize sports nutrition, it needs to be periodized to match a periodized training plan. Working within Training Peaks allows the Sports Nutritionist to accomplish this by seeing the whole picture:  Timing of meals (to prepare for & recover from training)  Analyze their training volume & intensity over a period of time to determine energy expenditure  Insert meals directly into a day for a specific workout (i.e. add a recovery meal directly after a 4-hr bike ride that is created with CHO & PRO amounts based upon that athletes kgbw) For Athletes, the easy access to nutritional data: • Increases awareness of how much/little they are eating • Gives them control of interpreting & entering their food via the database • Empowers them to be their own judge • Be careful that they do not become obsessive about their intake Training Peaks: Limitations. Training Peaks works for overall nutrition analysis (pie & column charts), however it lacks the granular level of micronutrient analysis that ESHA provides. ESHA reports are more robust: • Includes pie chart that analyzes %fat intake by types of fat (SFA, MUFA, PUFA,TF , Other) • Includes alcohol in distribution of total calories • Includes more micronutrients • (Vitamin K, Vitamin A,Omega-3 & 6) • Includes MyPyramid comparison • Includes Spreadsheet (whole view of all nutrients in food item; you can only see this information in TP if you create the food item) 11

5/12/2011 Training Peaks: Best Use. To best utilize Training Peaks, I recommend using it for maintenance of nutrition analysis and food tracking. 1. Use ESHA for the most comprehensive breakdown of nutrition intake and analysis to determine nutrient deficiencies. 2. Create nutrition meal plan for training /racing based upon ESHA information. 3. Use Training Peaks for on-going tracking of food intake. 4. Use Training Peaks database to create meals for specific workouts and training. 5. Use Training Peaks to add meals to training calendar so an athlete knows what to eat and when to eat it. 12