Sports Nutrition Presentation - Condensed.103114514

Feed for Speed:
Feed for Speed:

Sports Nutrition for Peak Performance
Sports Nutrition for Peak Performance
Jon Vredenburg, MBA,RD,CSSD,LD/N,HFS Jon Vredenburg, MBA,RD,CSSD,LD/N,HFS
jon@nolimitnutrition.com jon@nolimitnutrition.com
Feed For Speed: Sports Nutrition for Peak Performance
Jon Vredenburg, MBA, RD, CSSD, LD/N, HFS
Cross Country Education
Leading the Way in Professional Development.
www.CrossCountryEducation.com
To comply with professional boards/associations standards:
I declare that I or my family do not have any financial relationship in any
amount, occurring in the last 12 months with a commercial interest whose
products or services are discussed in my presentation. Additionally all
Planners involved do not have any financial relationship.
Requirements for successful completion is attendance for the full day
seminar, if not, amended CE will be granted accordingly based on your
boards/associations requirements (rules) along with a completed
evaluation form.
Cross Country Education and all current accreditation statuses does not
imply endorsement of any commercial products displayed in conjunction
with this activity.
Objectives
Objectives
Describe the importance of an effective
nutrition program in exercise and sport
Develop feeding guidelines for athletes
across a continuum or training,
competition and recovery
Review current scientific data and
determine effectiveness of popular
nutrition supplements
Identify nutrition strategies to enhance
muscular development
A brief history of sports
A brief history of sports
nutrition
nutrition
Specific texts on the diet of ancient
athletes are rare
Human muscle energy metabolism
Began to be studied in late 19
th
century
Sports Nutrition
Sports Nutrition
Benefits of Optimal
Fueling:
- Improve strength,
speed, and stamina
- Delay fatigue
- Enhance healing of
injuries and/or illness
- Enhance performance
Sports Nutrition
Sports Nutrition
Results of Sub -Optimal Fueling:
- Decreased strength and endurance
- Poor coordination & concentration
- Inadequate recovery
- POOR PERFORMANCE
6 Major Nutrients
6 Major Nutrients
Energy
Nutrients
Carbohydrates
Protein
Fat
Non-Energy
Nutrients
Vitamins
Minerals
Water
Water
Water
The largest single component of our
diet and body
Critical component of athletic
competition
Adults are approximately 60% water
by weight, on average
Obese low as 40%
Lean high as 70%
Muscles are 75% water
Functions of Water
Functions of Water
Helps to regulate body
temperature
Transports nutrients and waste
products
Participates in energy formation
Provides a medium for chemical
reactions
Carbohydrates
Carbohydrates
Chemical substances
in foods that consist
of a simple sugar
molecule or
multiples of them in
various forms
Major Function: To
provide the body with
energy
4 calories per gram
Types of Carbohydrates
Types of Carbohydrates
Simple Sugars
The most basic types of
carbohydrates such as sucrose,
fructose and lactose
Starches
Complex carbohydrates
consisting of long, interlocking
chains of glucose units
Food Sources of
Food Sources of
Carbohydrate
Carbohydrate
Complex Carbs
Grains
Potatoes
Beans
Corn
Fiber
Fruits
Vegetables
Whole Grains
Beans
Simple Carbs
Fruit juices
Sweetened beverages
Honey
Syrup
Candy
Table sugar
Protein
Protein
Chemical substance in
foods made up of chains
of amino acids
Amino Acids - specific
substances from which
proteins are made
4 calories per gram
Of the 20 total amino acids,
9 are essential
Functions of Protein
Functions of Protein
Build, repair and maintain your
body tissues
Provide energy, if necessary
Food Sources of Protein
Food Sources of Protein
Meat
Milk
Eggs
Cheese
Fish
Beans
Nuts
Functions of Fat
Functions of Fat
Carry essential fatty
acids
Linoleic acid
Linolenic acid
Increase the flavor of
foods
Provide sustained relief
from hunger
9 calories per gram
Types of Fat
Types of Fat
Saturated fat
Trans fat
Unsaturated fat
Monounsaturated Fat
Polyunsaturated Fat
Cholesterol
A fat-soluble, colorless liquid found in
animals but not plants. It can be
manufactured by the liver
Food Sources of Saturated Fat
Food Sources of Saturated Fat
Found primarily in animal products
Meat
Butter
Cheese
Palm & coconut oils
Food Sources of Unsaturated Fat
Food Sources of Unsaturated Fat
Found primarily in plant products
Vegetable oils
Peanut Butter
Nuts
Seeds
Vitamins
Vitamins
Help convert carbohydrates,
proteins, and fats into energy
Maintain adequate immune function
Protect against oxidative damage
Humans require 13 different
vitamins in their diet
Types of Vitamins
Types of Vitamins
Water-Soluble Vitamins
B-complex vitamins & Vitamin C
Fat-Soluble Vitamins
Vitamins A,D,E,K
Minerals
Minerals
Serve as structural components of
the body
Help maintain bone health
Play important role in stimulating
muscle and nerve activity as well as
hemoglobin synthesis
Humans require 15 different minerals
in their diet
Essential Minerals
Essential Minerals
Calcium
Phosphorus
Magnesium
Iron
Zinc
Fluoride
Iodine
Chloride
Selenium
Copper
Manganese
Chromium
Molybdenum
Sodium
Potassium
Assessing nutritional status
Establish rapport
Determine what THEIR goals are
Review the history
Do not make assumptions about
knowledge
2001 study: 61% of athletes thought
that protein is the main source of
energy for muscles; 65% thought that
vitamin and mineral supplements
increased energy levels
Jonnalagadda S, Rosenblum C, Skinner R. (2001).Dietary practices, attitudes, and physiological status of collegiate freshman
football players. Journal of Strength and Conditioning Research; 15(4):507-513.
Assess readiness to change
Precontemplation, contemplation, preparation,
action, maintenance, termination
Food recall methods
24 hour recall
3 day diet record
Food diary
Food frequency questionnaire
Supplement usage
Computer analysis
Dietary Guidelines
Dietary Guidelines
What works and what might not
Food Guide Pyramid
My Pyramid.gov
Industry & scientific influence
Harvard Healthy Eating Pyramid
More scientific influence, per authors
The Healthy Eating Pyramid
image on this Web site is owned
by the President and Fellows of
Harvard College. It may be
downloaded and used without
permission for educational and
other non-commercial uses with
proper attribution, including the
following copyright notification
and credit line:Copyright 2008
Harvard University. For more
information about The Healthy
Eating Pyramid, please see
The Nutrition Source,
Department of Nutrition,
Harvard School of Public
Health,
http://www.thenutritionsource.
org, and Eat, Drink, and Be
Healthy, by Walter C. Willett,
M.D. and Patrick J. Skerrett
(2005), Free Press/Simon &
Schuster Inc.
Marketplace Influence
Marketplace Influence
Big money in sports and performance
related ventures
Marketing drives decision making for
many adults
Performance enhancing drug scandals
dominate headlines
No substitute for hard work
No substitute for good information
Exercise and Metabolism
ATP is the energy currency of the body
Three different energy systems to get
ATP
Phosphagen system
Very short term
Anaerobic system
Short term
Aerobic system
Unlimited capacity to make ATP (practically)
They are not
sequential, but
rather work in
unison
Phosphagen system
Phosphagen system
Used for maximum intensity (sprinting)
Anaerobic production of ATP via stored
phosphocreatine (PCr)
Creatine kinase breaks apart PCr into
phosphate and creatine
The phosphate joins ADP to form ATP
Energy supply only lasts about 10 seconds
McArdle, W., Katch, F. & Katch, V.(2005). Sports & Exercise Nutrition.
Anaerobic system
Anaerobic system
Also known as glycogen-lactic acid system
Stored glycogen (chain of glucose)
converted to glucose
Anaerobically, ATP is made with lactic
acid as a by-product
ATP supplied at a slower rate than
phosphagen system
Can provide energy for about 90-180
seconds
Aerobic system
Aerobic system
After ~ 2 min muscles need oxygen
With O2, glucose broken down into
energy
Practically unlimited supply of fuel
Glucose sources with aerobic respiration
Muscle glycogen
Liver glycogen
Exogenous fuel
Fatty acids (fats) and amino acids (proteins)
Muscle fibers and exercise
45-55% human muscle fibers are
slow-twitch
Training can impact muscle fiber
distribution
Three basic types of muscle fibers
Type I (slow twitch)
Type IIa (fast twitch; anaerobic
and aerobic)
Type IIb (fast twitch; glycolytic)
Deuster, P., Singh, A. & Pelletier, P. (Eds). (2007). The US Navy Seal Guide to Fitness and Nutrition.
Type I fibers
Endurance
activities
Main fuel is fatty
acid
High myoglobin
content -
redder color
Skeletal muscle
Type II fibers
Strength and power
activities
Myoglobin content
low but glycogen
content high
(whitish in color)
Fuel usage dictated by:
Fuel usage dictated by:
Intensity
Duration
Training Level
Gender
Women oxidize more fat compared to
equally trained men
Diet
Coleman, E. (2008). Diet, Exercise and Fitness.
Carbohydrate and Exercise
CHO stored in muscle and liver as
glycogen
~ 350 grams in muscle; ~ 90 grams in liver
~ 1800 calories in all
Trained muscle can carry more glycogen
Small amount circulating as blood
glucose
Excess CHO stored as fat when
glycogen stores are full
Clark, N. (2008). Nancy Clarks Sports Nutrition Guidebook.
50-60% of energy over 1-4 hours of
continuous exercise from CHO (at 70%
capacity)
Since CHO is a primary fuel source low
levels lead to fatigue
High intensity CHO is the preferred
substrate
Citric Acid cycle / Krebs cycle
Oxidative metabolism of acetyl units to
produce ATP
Glycemic Index
Glycemic Index
Rate of digestion and absorption of a
CHO food item
Higher GI foods trigger a sharper
increase in blood glucose levels
Lower GI foods preferred prior to
competition
Sustained energy release?
Glycemic Index vs. Glycemic Load
Protein and Exercise
Protein and Exercise
Protein used for growth and repair of tissue
Protein energy contribution inversely
proportional to available CHO stores
Accounts for a small (<5%) amount of ATP
formed during endurance activity
Important recovery fuel
Small quantities of protein increase net
protein balance
How fast is your protein?
How fast is your protein?
Slow and fast dietary proteins being
marketed to athletes
Whey protein (fast) and casein protein
(slow)
Marketed that certain types are superior to
others
Insufficient evidence to conclude
Tipton K. Optimizing training adaptations by manipulating protein, Powerbar Sport
Nutrition Conference, 2007.
Fat and Exercise
Fat and Exercise
Potentially unlimited source of fuel
during aerobic exercise
Triacylglycerol (TG) in adipose could
sustain a 120 hour marathon pace
CHO only would sustain just 90 minutes
Marathons typically 2+ hours
Improving FA oxidation during
exercise preserves muscle glycogen
Burke, L. & Deakin, V. (2006). Clinical Sports Nutrition.
Beta oxidation
Beta oxidation
Fatty acids broken down in the
mitochondria generate Acetyl CoA
entry in the Krebs Cycle
Accumulation of Acetyl CoA occurs in
absence of carbohydrate
Carbohydrate needed to sustain Krebs
Cycle
Fat burns in a carbohydrate flame
Fink, H., Burgoon, L. & Mikesky, A. (2006). Practical Applications in Sports Nutrition.
Fat Strategies
Fat Strategies
Fat loading
Train low, compete high
Insufficient evidence to recommend it
Better to train high and sustain it to get
better results
MCTs (as in MCT oil)
Not stored as fat
Taken directly to cells to be burned for
energy
Touted as fat burner but not really proven
Excess amounts can cause GI distress
Nutrient
Nutrient
Requirements for
Requirements for
Active Adults
Active Adults
Nutrient Requirements
Nutrient Requirements
Food is fuel
Lack of fuel means lack of
performance
Various methods used to
estimate calorie needs
Point of reference only a
sports RD can help best
determine requirements
How many calories
How many calories
do I need?
do I need?
Factors to consider
Age
Gender
Stature
Weight
Body Composition
Training schedule
Methods to measure
Methods to measure
Indirect Calorimetry
Measurement of respiratory
gas exchange
Rate of O2 consumption and
CO2 production
Expensive equipment
More measuring time reduces
error
Handheld devices now available
Prediction equations
Most practical method for your use
Image from:
http://www.newlinemedical.com/images/Me
dical/MedGem_Analyzer.jpg
RMR/REE Equations
RMR/REE Equations
Harris-Benedict
Commonly used
Developed in 1919
Mifflin
Produces more accurate predictions than the
Harris-Benedict according to some practitioners
Cunningham
Good predication equation for athletes
Accounts for lean body mass
Dunford, M. (Ed). (2006).Sports Nutrition : A Practice Manual for Professionals.
NOTE : Typo in manual. Delete the x 4.18 in equations
The Cost of Physical Activity
The Cost of Physical Activity
Activity factors
Can be used as a substitute for METs
REE or RMR x 1.3 = sedentary
1.5 light ; 1.7 moderate; 1.8 - 2.0+ very active
Communicating
Communicating
Recommendations
Recommendations
What should I be eating?
Explain that food is fuel
Review where the fuel is used
Total daily energy expenditure
Resting metabolic rate (60-70%)
Thermic effect of food (5-10%)
Thermic effect of exercise (25-
35%)
Carbohydrates
Carbohydrates
Critical nutrient
Athletes should NOT follow low carb
diets
Most efficient fuel
Requires less O2 to burn vs. fat
Better to use weight than % to
determine needs
Average need ranges from 5-10 g/kg
Carbohydrates
Carbohydrates
Selected situations
Football: 6 g/kg/day or greater
Endurance : 7-12 g/kg/day
Ultraendurance: 12 g/kg/day or more
4-6 hours of training daily
Soccer: 6-8 g/kg/day - up to 10 g/kg/day
during training
Recreational athletes: 5 g/kg/day
Protein
Protein
More protein alone does not build
more muscle
Add training and rest
Protein used as a fuel if insufficient
CHO/energy consumed
Protein
Protein
RDA
0.8 g/kg/day
Strength trained athletes
1.6 1.7 g/kg/day
Endurance athletes
1.2 1.4 g/kg/day
Up to 2.0 g/kg/day as training volume increases
Timing of protein consumption may be more
critical than volume
Small amount of protein before and after training
Tarnopolsky, M. (2004). Protein requirements for endurance athletes.
Bernadot, D. (2006). Advanced Sports Nutrition.
Fat
Fat
Concentrated source of energy
No universal recommendations
Generally about 1.0 g/kg/day; up to 2.0 g/kg/day
for endurance athletes (to match energy
expenditure)
Emphasis placed on heart healthy fats
Examples of heart healthy
Examples of heart healthy
fats
fats
Olive oil, canola oil
Seeds and nuts
Avocados
Fatty fish (salmon, tuna)
Athletes should limit trans fats and saturated fats (i.e.
fatty meats, butter, ribs, sausage, commercially baked
goods, shortenings, frozen breaded foods and fries,
stick margarine)
Vitamins and Minerals
Exercise stresses metabolic pathways where
micronutrients are required
Exercise also may increase the turnover of
these macronutrients
Training may result in increased needs for
vitamins and minerals
If exercise can increase O2 consumption 15 fold,
is it a constant oxidative stress on the muscles?
Position Statement of the American Dietetic Association, Dietitians of Canada, and the American
College of Medicine : Nutrition and Athletic Performance. Journal of American Dietetic Association,
(2009).
Do athletes require extra vitamin and
mineral supplements?
SHORT ANSWER: Maybe
LONG ANSWER: Because of the significant
stresses placed on the body during training it
is theorized that additional antioxidant
nutrients may be helpful for the recovery
process. However, because of the athletes
greater caloric intake ingestion of these
additional nutrients should naturally occur if
following balanced eating patterns.
Nutrients of Note
Nutrients of Note
Vitamin C
100 1000 mg/day for those with habitual
strenuous exercise
Vitamin E
Evidence that it helps reduce inflammation unclear
Vitamin D
Adequacy a concern for some
Limited outdoor exposure or limited intake of vitamin D
foods
Supplement at 200 IU
More Americans with deficient vitamin D levels
(Archives of Internal Medicine, March 23, 2009)
College of Medicine : Nutrition and Athletic Performance. Journal of American Dietetic Association,
(2009).
Nutrients of Note
Nutrients of Note
Calcium
1500 mg/day, for athletes with disordered eating
Sodium, Chloride and Potassium
Endurance athletes require MUCH more than
tolerable upper intake levels
Iron
Depletion common in athletes with restricted
intake
Monitor iron stores by checking serum ferritin
Requirements for endurance athletes increased
up to 70% (Whiting, 2006)
Fishbach, F.(2004). A Manual of Laboratory and Diagnostic Tests.
Proper Hydration
Proper Hydration
Adequate Hydration
Adequate Hydration
One of the most important nutrition
practices for enhancing performance
Even the slightest water deficit can impair
performance giving way to fatigue and
heat illness
Hydration status influenced by:
Fitness, Intensity, Temperature, Clothing,
Acclimation
A solid plan can make a BIG difference
Judelson, D., Maresh, C. & Farrell, M. et al. (2007). Effect of hydration state on strength,
power, and resistance exercise performance.
Adequate
Adequate
Hydration
Hydration
Proper hydration = drinking enough
fluid to minimize loss of body weight
without overdrinking
There is no one size fits all amount
Start with half the body weight in ounces
Sweat Composition
Sweat Composition
Physical activity produces heat, and this
heat must be dissipated
Sweat contains electrolytes such as
sodium chloride, potassium, calcium and
magnesium
Potential for sodium imbalance main
concern
Cramping
1 liter of sweat could contain 3 grams
sodium chloride
Bernadot, D. (2006). Advanced Sports Nutrition.
Sweat Composition
Sweat Composition
Sodium 460-1840 mg/L
Chloride 710-2840 mg/L
Potassium 160-390 mg/L
Magnesium 0-36 mg/L
Calcium 0-120 mg/L
Developing Protocols
Developing Protocols
A goal without a plan is just a wish
Develop a comprehensive hydration plan
Group buy-in from coaches to players
Consider the environment when planning
Frequent time-outs and water breaks
Weigh-ins before/after practice
Accessibility and flavor are key
Frequent education
Watch the salty sweaters (watch for
symptoms)
ACSM has widely accepted guidelines
Hydration
Hydration
Before Exercise: Drink 12-24 oz of fluid 2
hours prior to exercise and 15 minutes
before activity drink another 8 oz of fluid
During Exercise: Drink 8-10 oz of cold
water or sports drink every 15 minutes
during exercise to delay fatigue
After Exercise: Drink 20-24 oz. of water
or sports drink for every 1 pound of sweat
lost
Source : American College of Sports Medicine, www.acsm.org
Extreme Conditions
Extreme Conditions
Physical fitness dictates heat tolerance
High body fat = Poor heat tolerance
Problems typically happen early in new training
schedules
Acclimatization: Adaptations by the
body to reduce the physiological strain
from the environment (hot or cold)
Sweating starts at a lower core temperature
Reduction in salt losses in sweat
More sweat produced
Feelings from environmental stressors reduced
Sports Drinks
Sports Drinks
Billion dollar industry
Contain carbohydrates for energy and
electrolytes for repletion
Many flavors and variations
8 ounce serving
50 calories
14 g CHO
110 mg sodium
30 mg potassium
Sports Drinks
Sports Drinks
The best sports drink will replace what is
being lost during activity
Cool and non-carbonated
Sodium
Provides the drive to drink; maintains proper
sodium balance
CHO
At concentrations above 7% gastric emptying
time reduced
High CHO content leads to GI distress
Multiple CHO sources seem best
Sports Drinks vs. Water
Sports Drinks vs. Water
Water is suitable for recreational
activities of short duration
As intensity and duration increase
sports drinks are preferred
Exogenous energy source aids
performance
Sweat Rate
Sweat Rate
Amount of sweat lost in an hour
Determine pre-exercise weight (in underwear)
Determine number of fluid ounces consumed
during activity
16 oz. = 1 pound
Determine post-exercise weight
Sweat Rate = [Pre-Exercise Weight
Post-exercise weight] + Fluids
Consumed/Time (hours)
Rehydration
Rehydration
Just as important as pre-hydration
Helps athlete prepare for next
exercise bout (i.e. training camp,
frequent training)
Under-hydration likely since sweat
losses typically exceed consumption
Rehydrate with an amount greater
than the losses
Urine production
Energy Balance and
Energy Balance and
Body Composition
Body Composition
Energy Balance and Body
Energy Balance and Body
Composition
Composition
Stepping on the scale reveals one number
Important to understand amounts of lean mass
and fat mass
Reference woman (non-athlete) in her mid-20s about
27% fat
Reference man (non-athlete) in his mid-20s about
15% fat
Body fat just one variable to success
Certain amount of body fat is essential
~4% in men and ~12% in women
Body Fat levels*
Classification Women Men
Essential Fat 10 12% 2 4%
Athletes 14 20% 6 13%
Fitness 21 - 24% 14 17%
Acceptable 25 - 31% 18 25%
Overfat >32% >25%
* American Council on Exercise
Body Composition
Body Composition
Measurements
Measurements
Air Displacement Plethysmography
(Bod Pod)
Dual-energy X-ray Absorptiometry (DEXA
scan)
Bioelectrical Impedance Analysis (BIA)
Hydrodensitometry (underwater weighing)
Skin fold calipers
Body fat just one variable of athletic performance
Eating for
Eating for
Muscle
Muscle
Adding lean muscle mass
requires anabolism
Protein should be
increased to 1.6
g/kg/day; CHO 8-10
g/kg/day
Meal frequency vs.
calorie counting a more
practical way to instruct
700 calories extra, daily
Is the body ready for muscle?
Is the body ready for muscle?
Muscle Equation
Muscle Equation
Weight Training +
Smart Nutrition +
Adequate Rest
Eating for Muscle
Eating for Muscle
Increase portion sizes
Drink your calories
Set a meal schedule
Add calorie dense foods to the diet
Dont drink water right before meals
content adapted from: Litt, A.(2004) Fuel for Young Athletes.
Adding denser foods
Adding denser foods
CHOOSE THIS.. Calories OVER THIS.. Calories
Cup of granola 500 Cup of Cheerios 90
Bag of Peanuts 170 Bag of pretzels 110
Sandwich on a sub roll 500 Sandwich on bread 300
Bagel 330 English Muffin 130
Gatorade, 20oz. 135 Water 0
Trail Mix 220 Cereal Bar 120
content adapted from: Litt, A.(2004) Fuel for Young Athletes.
Protein and Muscle Building
Protein and Muscle Building
Post-workout repair material
Maintain positive nitrogen
balance to build muscle
Kent State University Study
RDA vs. 1.4g/kg vs. 2.4 g/kg
1.4 g triggered protein synthesis
2.4 g triggered no further
synthesis
Kleiner, S. Power Eating, 3
rd
edition, Human Kinetics, 2007.
Eating for Muscle
Eating for Muscle
Proper nutrition can
ENHANCE the recovery
process
Protein before and after
workouts
Protein and carbohydrates
jump-start the rebuilding
process
Burke, L., Kiens, B. & Ivy, J. (2004) Carbohydrates and fat for training and recovery.
Borsheim, E. (2005). Enhancing muscle anabolism through nutrient composition
and timing of intake.
Safe Weight
Safe Weight
Loss
Loss
Best pursued during an off-season
Look at both sides of the equation
Calories Out > Calories In
Safe Weight Loss
Safe Weight Loss
Common recommendation:
1-2 pound per week decrease
Larger mass athletes prone
to weight management
problems
Greater number and volume of
adipose cells
Provide close follow-up
Appropriate Weight
Appropriate Weight
Management Strategies
Identify the problem early
Off-season
Contact a Registered Dietitian
Promote energy deficit but not nutrient
deficit
No quick fixes
Water weight losses
Supplement abuse
Allow time for treatment plan to work
Nutrient Density vs.
Nutrient Density vs.
Caloric Density
Caloric Density
Focus on the quality of the calories in
conjunction with the quantity of
calories
Volumetrics by Barbara Rolls
We tend to eat the same volume of food
each day
Calorie content can change without
volume changing
Appropriate Weight
Appropriate Weight
Examine alcohol use
Are they drinking other calories?
Combine lean sources of protein with
high fiber foods
Fiber and protein promote satiety
Eliminate processed carbs
Snack on produce and popcorn
Small, frequent meals
Starchy Foods
Lean Meat & Protein
Fruits and
Vegetables
The more color it
has, the better!
Examples : Rice,
Pasta, Tortillas, Corn,
Bread, Potatoes,
Beans, Noodles,
Sweet Potatoes
Examples : Chicken Breast,
Pork Tenderloin (NOT bacon),
Baked Lean Ham, Lean Beef,
Turkey Breast, Fish, Eggs &
Egg substitutes, Lower fat
Cheeses, Beans (contain
carbs too)
A Healthy Plate to
Promote Fat Loss
Look for whole
grains !
Low Fat
Dairy
Low Fat
Dairy
As tolerated
Use this guide to help set-up the best
combination of foods at meal time.
Try to fill half of your plate with
vegetables and fruit. Split the other
half between meats and starches.
Watch List for Weight
Watch List for Weight
Management
Management
Sugar
High Fructose Corn Syrup
White flour
White rice
Regular pasta
Commercially baked goods
Dressings, gravies and sauces
Menu Planning
Menu Planning
Menu planning
Menu planning
Fueled muscle beats under-fueled muscle
every time
Pre-game meals
Ample time for digestion
Provide the correct fuel matrix (CHO, lean protein,
moderate to low fat)
CHO becomes the rate limiting nutrient for many
athletes
Maintain hydration plan
Traditions are important
Stress food safety
Menu Planning
Menu Planning
Multiple events
Recovery meal with rehydration soon after
each event in day-to-day tournament
Light meals/snacks between events of same
day
Early events
Top off liver glycogen to prevent bonking
Primary meal late in the day prior to
competing AND light snack the morning
of event (1-2 hrs. before)
During Competition
During Competition
Replace fluid losses
Extreme environments and/or high
intensity also calls for electrolyte
replacement
Provide CHO to maintain blood glucose
levels and for exogenous energy (for
endurance events)
30-60 g CHO/hr (i.e. jellybeans, CHO gels,
energy bars)
Position Statement of the American Dietetic Association, Dietitians of Canada, and the American College of
Medicine : Nutrition and Athletic Performance. Journal of American Dietetic Association, (2009).
Recovery Nutrition
Recovery Nutrition
Important to replace the glycogen that
was used
Protein used for muscle protein synthesis
Dietary goals:
Provide adequate fluids
Replace energy and electrolytes
CHO intake of 1.0 1.5 g/kg during first half
hour, and then again ever 2 hours
Saunders, M., Kane, M. & Todd, M. (2004). Effects of a carbohydrate-protein beverage on cycling
endurance and muscle damage, Medicine and Science in Sports and Exercise.
Recovery Nutrition
Recovery Nutrition
Glycogen replacement is spurred post-
exercise
Timing of meal less critical if 1-2 days rest
are upcoming
As long as regular intake resumes in the 24
hour period afterwards
Nutrient timing more critical if involved in
multiple events
Tri-athlete training at multiple times per day
The Recovery Meal
The Recovery Meal
Should contain protein and
carbohydrate but not be fat-laden (i.e.
no fried foods)
More helpful in meeting daily energy
needs for most athletes, rather than
preparing for next event
Sport Specific Guidelines
Team sports Intermittent Sprint
Activity
CHO for working muscles
High intensity training may require
exogenous CHO to offset fatigue
No CHO loading can cause
sluggishness
Team sports Intermittent Sprint
Activity
If the player likes it, keep doing it
Typical meal profile is 60% CHO, 25%
protein, 15% fat
Extra fluids
Protein consumption (~10-20 g)
afterwards promotes muscular gains and
protein synthesis
Phillips, S. (2008). Powerbar Sport Nutrition Conference, Indianapolis,IN.
Endurance/Middle Distance Sports
Uses the complete range of energy
systems
CHO loading guidelines:
High CHO(~9 g/kg)diet with a reduction in
training
Fluid consumption with sports drinks
Snacks frequently on high CHO, high
sodium foods day before race and limit
fiber and spicy foods
Menu planning
Menu planning
You can expect about a 2-4 total pound
weight gain with proper CHO loading
One ounce of stored glycogen means three
ounces of stored water
Water becomes available during event
Some protein burned for energy so get
in about 1.5 g/kg/day as part of usual diet
Fat loading does not appear to help
Recap : Menu Planning Across a
Recap : Menu Planning Across a
Spectrum of Training
Spectrum of Training
Examine energy expenditure
Look their personal meal schedule
Load up on the produce
9 servings of fruits and veggies daily for
some in heavy training
Maintain a good hydration plan
Practice new eating regimens before
competing with them
Find out what will be available
Nutrition Supplements
Nutrition Supplements
Supplements
Supplements
Is it safe?
Is it legal?
Is it effective?
What does
What does
supplement
supplement
mean?
mean?
Noun. Something added to complete a
thing, make up for a deficiency, or to
extend or strengthen the whole.
A nutrition supplement cannot replace a
healthy diet.
Why supplement?
Why supplement?
Gain an edge
Over 40% of NCAA athletes report taking
supplements for their health or to improve
performance
27% increase in sales from 2003 to 2008
(Nutrition Business Journal, 2008)
Males - strength enhancers & recovery aids
Women - energy enhancers &
vitamin/mineral supplements
Fink,H., Burgoon, L.,Mikesky, A. (2006). Practical Applications in Sports Nutrition.
Dietary Supplement Health
and Education Act
and Education Act
Passed in 1994
Product is a
Vitamin
Mineral
Herb or other botanical
Amino Acid
Dietary substance
Concentrate or metabolite of any of the above
Hollenstein,J. (2007). Understanding Dietary Supplements.
and Education Act
and Education Act
Preserve the consumers freedom to choose
dietary supplements
Must be labeled dietary supplement
Effectiveness need not be proven
CANNOT claim to treat/cure
BUYER BEWARE!
Structure/Function claims permissible
Hollenstein,J. (2007). Understanding Dietary Supplements.
Structure and Function claims
Structure and Function claims
This statement has not been evaluated by the
Food and Drug Administration. This product is
not intended to diagnose, treat, cure, or
prevent any disease
Strengthen
Improve
Protect
Defend
Regulating the Industry is a
Regulating the Industry is a
Challenge
Challenge
Numerous loopholes exist
Enforcement is difficult
FDA responsible for proving a product
can do harm before removing it
The number of supplement
manufacturers have increased and the
number of FDA investigators have
decreased
Independent Oversight
Independent Oversight
Federal Trade Commission regulates
the advertising of dietary supplements
NSF International
United States Pharmacopeia
ConsumerLab.com
Claims that 1 out of every 4 products it tests
have had some type of problem*
*source: www.consumerlab.com
Tricks of the Trade
Tricks of the Trade
Batch Spiking
Legal ingredients are claimed on label, but
the drug is not
Creates market demand
Dusting or Fairy Dusting
Limits cost in supplements while keeping
demand from dropping
Proprietary Blends keep hot ingredients
from standing out as a bottom ingredient if
its cost is high (isolate vs. concentrate)
Sample Label
Sample Label
Ingredients:
Trademark Protein Blend (Whey protein
concentrate {Providing Di-, Tri-, Oligo-,
And Polypeptides}, Whey Protein Isolate
Partially Hydrolyzed Whey Protein
Concentrate), Cocoa Powder, Natural
And Artificial Flavors, Sucralose,
Acesulfame-Potassium, Soy Lecithin.
CONTAINS MILK INGREDIENTS.
Evaluating Research Quality
Evaluating Research Quality
CHARACTERITICS OF BAD CLAIMS:
Misrepresenting clinical studies
Research taken out of context
Omitting relevant facts
Unreliable testimonials & purchased
endorsements
Patent misrepresentation
Erroneous assertions
Lightsey, D. (2006). Muscle, Speed and Lies.
Research has focused on endurance
sports
Extends performance
Mechanism remains unclear
Well trained athletes appear to do the best
New research shows it can trigger the
release of epinephrine strength
Amount needed for enhanced
performance equivalent to about 2 cups of
coffee
Caffeine
Caffeine
College of Medicine : Nutrition and Athletic Performance. Journal of American Dietetic
Association, (2009).
Monitor for side effects like increased
heart rate, nervousness and GI
problems if not a regular user
Controlled substance be careful with
use at collegiate levels (> 15 mcg)
Avoid caffeine pills in excess
Caffeine
Caffeine
Creatine
Creatine
Found in small amounts in meat and fish
Helps to replenish ATP reserves in the
muscles
Appears to be safe AND effective
Aids in recovery from weight training
Can train harder
Absorption enhanced with carbohydrate
intake
Creatine
Creatine
Typical dose : 5 grams a day for a loading
phase, then 2-5 grams daily afterwards can
cycle the product too (3 week retention rate)
Gain of .5 to 1.0 kg during loading phase
ACSM recommends that it is not used by
children under the age of 18
Also not recommended for endurance athletes
Weight gain
Doyle, J., Dunford, M. (2008). Nutrition for Sport and Exercise.
Beta Alanine
Beta Alanine
Touted as the next creatine
Non-essential amino acid
Substrate for carnosine
Acts as a buffering agent for lactic acid
Proposed to dampen the burn
Amounts studied range from 3.2 6.4 g/day
Beta Alanine
Beta Alanine
Promising research more needed on
safety
Improved cycling performance and time to
exhaustion in women (Stout, 2007)
Supplementation with creatine in college
football players improved strength and fat-
free mass (Hoffman, 2006)
vs. creatine alone
Beta
Beta
-
-
Hydroxy
Hydroxy
-
-
Beta
Beta
-
-
Methylbutyrate
Methylbutyrate
(HMB)
(HMB)
A breakdown product of the amino
acid leucine
Proposed to be anti-catabolic
Studies show there are few benefits to
well-trained athletes
3 g per day had on no effect on
muscular strength and body comp in
college football players (Ranson, 2003)
Kleiner, S. (2007). Power Eating.
Glutamine
Glutamine
Most abundant amino acid in the body
Deficiency of glutamine promotes muscle
breakdown
Enhance immune function and prevent
infection?
Evidence showing that GLUTAMINE:
Can spare protein
Stimulate glycogen formation
Enhance protein synthesis
Fragakis,A. (2003).The Health Professionals Guide to Popular Dietary Supplements.
Rec. dose 5 15
grams/day
Amino acid
Typically in supplements as arginine alpha-
ketoglutarate
Strength trainers use it to increase growth
hormone secretion and to help nitric oxide
(NO) synthesis
NO acts as a vasodilator therefore
supposedly improves blood flow to muscles
Little scientific support
Also difficult to measure NO levels in muscles as it is
highly reactive gas
Arginine
Arginine
Quercetin
Quercetin
Plant derived flavonoid - found naturally
in red onions, apple skins
Anti-inflammatory and antioxidant
properties
Has been promoted as being effective against a wide
variety of diseases, including cancer. While some early lab
results appear promising, as of yet there is no reliable
clinical evidence that quercetin can prevent or treat cancer
in humans." American Cancer Society
Increased endurance in mice and caused
more mitochondria to grow
Davis JM, Murphy EA, Carmichael MD, Davis B. (2009). Quercetin increases brain and muscle
mitochondrial biogenesis and exercise tolerance. Am J Physiol Regul Integr Comp Physiol.
Fat Burners
Fat Burners
Used to try to obtain a quick fix
Diuretics promote water losses
Abuse or misuse can lead to dehydration
Ephedra supplements used to increase
thermongenesis
Banned in 2004
Ephedra free does not mean stimulant free
Caffeine levels, or other additives, may be
increased
Fat Burners
Fat Burners
Green tea extracts promote thermogenesis
Contain EGCG (epigallocatechin gallate) as well
which can boost norepinephrine levels
EGCG and caffeine increased energy expenditure
by 80 kcal/d (Dullo, 1999)
Targets abdominal fat perhaps
Reports of acute liver toxicity more research is
needed
Green tea more helpful for nutrient content than
fat burning
Weight Gainers / Protein Powders
Weight Gainers / Protein Powders
Helpful in increasing calories
Can aid in recovery
Liquid meals easier to consume
Combine calories with resistance
training and rest
Benefit is more the result of
convenience vs. nutrition superiority
No evidence that any type of protein
superior to another (whey, casein,etc.)
College of Medicine : Nutrition and Athletic Performance. Journal of American Dietetic
Association, (2009).
Very appealing to athletes
25 grams of carbs/8 oz
serving, along with the caffeine
Consumed prior to exercise can
lead to GI distress
No evidence that taurine
enhances exercise performance
Not a good recovery beverage
either
Stimulants a concern
Bonci, LJ. Energy Drinks Help, harm or hype, www.gssiweb.com, 2002.
Energy Drinks
Energy Drinks
Practitioner Guidelines for
Practitioner Guidelines for
Supplements
Supplements
Do not dismiss
Ask why?
Discuss potential benefits
and pitfalls
Provide unbiased
information
Discussion should lead to
an informed decision by
the athlete
Special Populations
Special Populations
Children and Adolescents
Participation rates in youth
sports have increased steadily
Energy requirements for their
stage of growth usually follow
a linear progression
CDC growth charts used to
identify patterns
Assess the level of activity in
comparison with the
frequency of food
consumption
High levels of intense
activity signal need for
intervention
Inhibition of bone
mineral accrual possible
Calcium and iron are
two nutrients to
monitor
Monitor growth trends
Hydration plan is critical
Children produce more body heat and
sweat less - compared to adults
Sweat glands gain functionality as the
child enters puberty
Deliberate under hydration a practice
for young wrestlers
Children less metabolically efficient vs.
adults
Diverse range of energy requirements
Gender & age & sport
Self reported intakes of ~1700-3500 for
females; ~1900-4500 for males
Protein needs increased for growth
Examine diet quality
Protein is costly
Data on food consumption for young
athletes is rare
Meal patterns involve frequent snacking
Healthy eating habits should start early
Parents, media and peers as sources of
nutrition information
Girls more influenced by media
Pregnancy & Exercise
Birth outcomes typically good
for athletic mothers
Aerobic activity protects from
Congenital abnormalities
Spontaneous abortion
Adequate nutrition prevents
LBW infants (regardless of
activity)
Pregnancy & Energy needs
Pregnancy & Energy needs
Calories needs are by 300-500
kcal/day
Small frequent meals minimizes fatigue
An additional 25-30 g of protein per
day advised for athletic pregnant
woman
More fluid needed as activity
MD should advise activity amounts
Fetal fat stores are negatively
impacted with increases in training
volume
Monitor BP, weights
Overall diet : variety, meets energy
needs, support suitable weight gain
Diabetes & Exercise
Diabetes & Exercise
Regular exercise important for diabetes
management
Most are Type 2 diabetics
Hypoglycemia from moderate exercise
not a concern with most OHAs
Insulin requiring diabetics (vs. Type 2)
at greater risk from exercise-related
events
Diabetes & Energy Intake
Diabetes & Energy Intake
Pre-exercise insulin requirements can by 30-
50%
Snacks beforehand, as needed
Frequent SMBG necessary
Before, after and possibly during
15 g CHO / 30 minutes exercise
Good starting point
Intensive therapy rec. for the type 1 athlete
Hold exercise if glucose > 250 mg/dL
Ross, T. & Boucher, J. & OConnell, B. (Eds.).(2005). Diabetes Medical Nutrition Therapy and Education.
Vegetarian Athletes
Vegetarian Athletes
Review of vegetarian types:
Lacto
Lacto Ovo
Vegan
Pescatarian
Vegetarian Athletes
Vegetarian Athletes
Lacto-ovo vegetarian diets nutritionally
complete
Muscle creatine stores typically lower
Nutrient profile of vegan diet
conducive to training
High in CHO from plant foods and grains
Moderate in protein from beans and nuts
Should seek out fortified B12 foods
Eating Disorders
Eating Disorders
Disordered eating behaviors
Attitudes
Coping strategies
Emotions
Focus on shape
Thin to win
Eating Disorders
Eating Disorders
Disordered eating NOT the same as
eating disorder
Prevalence among athletes highly
variable
Certain groups have higher prevalence
Aesthetic sports
Weight category sports
Lower body mass athletes
Eating Disorders
Eating Disorders
Relate food to fuel and fuel to
performance
Treatment is multi-disciplinary
Psychotherapy
Medical treatment
Nutritional counseling
Weight gain focus only if medically necessary
Three populations to manage:
Athletes, parents, coaches
Sports Nutrition Horizons
Win at all costs
mentality
Professional
responsibility
Provide care with
the best interests of
the athlete in mind
Team Approach to Care
Team Approach to Care
ATC
MD
Coach
Spouse/
Parent
RD
Agent
PT /
OT
Psych
Tips for working with athletes
Tips for working with athletes
and their support staff
and their support staff
Be available
Be creative
Be patient but persistent
Be confident
Keep it short and simple
Have fun
Bonci, LJ. (2000). Sports Nutrition:A Guide for the Professional Working with Active People.
Emerging Trends
Emerging Trends
Expansion of the Sports Nutrition
profession
The CSSD credential
New ideas
New ideas
Functional foods
Provide more than basic nutrition
Fiber, fatty acids, prebiotics, soy protein
Recovery foods
Marketed as enhancing the recovery
process
Anthocyanin based beverages, whey protein
Examine the
evidence!
New ideas
New ideas
Anti inflammatory diets
Exercise is a stressor
Idea that nutrition can counteract
the stresses is controversial
Inflammation is the natural response
to training
Inflammation vs. over inflammation
Examine the
evidence!
Please complete course
evaluations to receive
your certificate.
Thank you!
-Jon
"Setting a goal is not the main thing. It is
deciding how you will go about achieving
it and staying with that plan. "
-Tom Landry
Sources (Preliminary Bibliography available in course manual)
Bernadot, D. (2006). Advanced Sports Nutrition. Champaign, IL : Human
Kinetics.
Bernadot, D. & Thompson, W. (2007). The Coaches Guide to Sports Nutrition.
Monterey, CA:Coaches Choice.
Borsheim, E. (2005). Enhancing muscle anabolism through nutrient composition
and timing of intake. SCANs PULSE, 24(3):1-5.
Burke, L. & Deakin, V. (2006). Clinical Sports Nutrition. (3rd ed.). New
York:McGraw Hill.
Burke, L., Kiens, B. & Ivy, J. (2004) Carbohydrates and fat for training and
recovery. Journal of Sport Science, 22:15-30.
Coleman, E. (2008). Diet, Exercise and Fitness. Nutrition Dimension.
Davis JM, Murphy EA, Carmichael MD, Davis B. (2009). Quercetin increases
brain and muscle mitochondrial biogenesis and exercise tolerance. Am J
Physiol Regul Integr Comp Physiol. 296(4):R1071-7.
Deuster, P., Singh, A. & Pelletier, P. (Eds). (2007). The US Navy Seal Guide to
Fitness and Nutrition. New York:Skyhorse Publishing.
(4th ed.). American Dietetic Association.
Fink, H., Burgoon, L. & Mikesky, A. (2006). Practical Applications in Sports
Nutrition. Sudbury,MA:Jones and Bartlett.
Fishbach, F.(2004). A Manual of Laboratory and Diagnostic Tests. (7th ed.).
Philadelphia: Lippincott, Williams and Wilkins.
Sources (Preliminary Bibliography available in course manual)
Hollenstein,J. (2007). Understanding Dietary Supplements. Mississippi : University
Press of Mississippi.
Judelson, D., Maresh, C. & Farrell, M. et al. (2007). Effect of hydration state on
strength, power, and resistance exercise performance. Medicine and Science in
Sports and Exercise, 39:1817-24.
Lightsey, D. (2006). Muscle, Speed and Lies. The Lyons Press.
Litt, A. (2004). Fuel for Young Athletes. Champaign, IL: Human Kinetics.
Kleiner, S. (2007). Power eating. Champaign, IL:Human Kinetics.
Manore, M. & Thompson, J.(2000). Sport Nutrition for Health and Performance.
Champaign, IL: Human Kinetics.
McArdle, W., Katch, F. & Katch, V.(2005). Sports & Exercise Nutrition. (2nd ed.).
Philadelphia:Lippincott, Williams and Wilkins.
Position Statement of the American Dietetic Association, Dietitians of Canada, and
the American College of Medicine : Nutrition and Athletic Performance. Journal
of American Dietetic Association, (2009). 109:509-527.
Ross, T. & Boucher, J. & OConnell, B. (Eds.).(2005). Diabetes Medical Nutrition
Therapy and Education. American Dietetic Association.
Saunders, M., Kane, M. & Todd, M. (2004). Effects of a carbohydrate-protein
beverage on cycling endurance and muscle damage. Medicine and Science in
Sports and Exercise, 36:1233-38.
Tarnopolsky, M. (2004). Protein requirements for endurance athletes. Nutrition,
20:662-68.

Sports Nutrition Presentation - Condensed.103114514

Caricato da

Informazioni sul documento

Copyright

Formati disponibili

Condividi questo documento

Condividi o incorpora il documento

Opzioni di condivisione

Hai trovato utile questo documento?

Questo contenuto è inappropriato?

Copyright:

Formati disponibili

Sports Nutrition Presentation - Condensed.103114514

Caricato da

Copyright:

Formati disponibili

Feed for Speed:

Feed for Speed:

Potrebbero piacerti anche