Performance

Nutrition

Carrie Peterson MS, RD, LD, CSSD

cmpeters@umn.edu
 Brief History of Sports Nutrition
Documentation of special
foods and nutrition strategies
dating WAY back.
Greek Olympians in
300BC used specific
mushrooms to enhance
performance
In 1800s Dutch
swimmers used caffeine
before races, Belgian
swimmers dipped sugar
cubes in ether before
racing.
 Brief History of Sports Nutrition
Evolution of Gatorade in 1960s by 4
physicians at the University of Florida
to help the football team. Initially met
with skepticism that taking in sugar and
salt could be beneficial it caught on
fast!
Late 1980s; some colleges, university
and professional teams began hiring
and consulting with RD
Well-known athletes started crediting
nutrition with their success.
 Brief History of Sports Nutrition

Lab-Based Sports Nutrition research started in

1960s at Ball State University under direction of
Dr. David Costill
Effects of nutrition on performance, muscle
biopsies, gastric emptying studies.
Completing the Puzzle

Training Rest/Recovery

Supplementation

Treatment Diet/Nutrition
What Influences
Athletic Ability?

Genetic Endowment

Optimal Training

Good Nutrition

No secret ingredient!
 Performance Nutrition Means
Fueling to boost activity performance on a daily basis
Fueling to decrease the risk of injuries, recover fully
after workouts and stay healthy
Fueling with foods that taste good, foods you enjoy,
foods that can be prepared easily, and foods you feel
confident eating
 Consequences of Poor Nutrition

Weight loss
Strength loss
Lethargy
Chronic Fatigue
Soreness, joint pain
Micronutrient Deficit
Respiratory Infections
Diminished Performance
Overtraining Syndrome
 Physical Activity Factor Varies Widely

Examples
Female Olympic Gymnasts
1900 kcal/day

Tour de France Cyclists

7,000+ kcal/day

College Football Players (in wt gain mode)

7,500-8,500 kcal/day
Marvin Austin Jordan Hasay
63, 312 pounds 51, 98 pounds
21 years old 19 years old
4.69 40 yd dash 4:42.21 mile
 Energy Needs
Basic Calorie Requirement

15-30 kcal/#
 Calorie Needs for Athletes

Calories expended =
RMR + TEF + PA

Calories Calories
Consumed Expended

Rule of Thumb:
Walk or run 1 mile = 100 kcals burned
 Energy Needs
Calories/# 120# 160# 240#

LOW - sedentary 1560- 1800 2080-2400 3120-3600

ACTVE (30-60min) 1920-2160 2560-1880 3840-4320

MODERATE (1-1.5hr) 2280-2520 3040-3360 4560-5040

HIGH (1.5-2hr) 2640-2880 3520-3840 5280-5760

VERY HIGH (2-3hr) 3000-3600 4000-4800 6000-7200

 Carbohydrates (CHO)
Fuel Muscle

A muscle is like a sponge

Keep muscles full of fuel

Carbohydrates reach muscles quickly
Substrate used to form Glycogen
Glycogen is the PRIMARY energy source
 The Effect of Diet on Physical Endurance

Maximum
endurance time:

Fat and protein diet

57 min

Normal mixed diet

114 min

High-carbohydrate diet
167 min
 Carbohydrate

THE CHALLENGE?
Maintain CHO supply to muscles and slow its depletion
by using fat as fuel
 Carbohydrates = FUEL
Carbohydrate Needs:
30 minutes moderate exercise: 4-6 gm/kg (1.8-2.7 gm/#)
1 hour intense training/day: 7gm/kg (3gm/#)
1-2 hours intense training/day: 8-9 gm/kg (3.5-4gm/#)
2-4 hours intense training/day 9-10gm/kg (4-4.5 gm/#)
Ultra endurance athlete: >12gm/kg (5.5gm/#)

150-lb student who does 165 Pound Soccer Player:

Aerobics classes:
675 gm/day
300 gm/day
Sample Athlete

Male soccer player

Training 2-3 hours/day
165 lbs = 75kg
9gm CHO/kg =

675 gm CHO
What does 675gm of CHO
mean to an athlete?
2 large bagels 70g
2 cups cereal 90g
2 slices bread 30g
2 cups milk 25g
1 cup fruit yogurt 45g
2 cups pasta/sauce 100g
1 cup beans 45g
2 pc fruit 50g
1 cup fruit juice 30g
2 starchy veggies 60g
4 cups Sport Drink 60g
20oz Soda 70g
675g
 Protein
Role in Exercise?
Muscle growth and repair
Supplies 10% of fuel when glycogen stores are low
Supplies 5% of fuel when glycogen stores are high
Aids in repair/recovery following muscle damage
 Individuals with Higher Protein
Needs
New training program
Energy Restriction
Diet or extreme expenditure
Vegetarians
Disease
Injury rehab These arent the
people typically
Young or old athletes using protein
supplements!
 Protein for Tissue and Muscle
Building and Repair
Protein Needs: 1.2 to 1.7 g/kg (0.5 0.8g/#)

Some research supports up to 2 gm/day

Protein intake and timing of protein intake are both important for
increasing lean muscle mass
Eating protein several times a day may enhance availability of amino
acids during workout
Going into strength workouts well nourished may enhance strength
gains and decrease protein losses
Refueling immediately after workouts with a carbohydrate/protein
mix is essential for strength gains
 Vegetarian Athletes
Vegetarian athletes (like others) must learn to
complement proteins

Vitamin B12, calcium, iron, and zinc

Eating enough calories can be difficult

Vegetarian diets are in bulk & in calories
 Nutrition MISTAKE
Thinking that.

All vegetarian athletes are healthy eaters

Some vegetarian athletes suffer less heart disease,
cancers, high BP, and DM but studies show it is
more likely to be from a generally healthier lifestyle
Vegetarian diets can be unhealthy if meat and other
animal products are not substituted by nutritionally
appropriate foods
Vegetarian athletes need to pay particular attention
to iron intake because iron from plant sources is
more difficult for the body to absorb!
 2,500 kcal Vegetarian Meal Plan
Breakfast: Snack
1 cup iron-fortified cereal 2 oatmeal raisin cookies
(5mg) (3mg)
1 cup skim milk or soy Dinner
milk Tofu/Broccoli stir fry or 2
12oz Orange Juice slices cheese pizza (6mg)
(vitamin C) 1 cup rice (1mg)
Lunch: 1 cup ice cream
Spinach Salad w c
sunflower seeds & Drg
(7mg)
Veggie Burger w cheese
on bun (3mg)
1 fruit yogurt (vit C)
 Vitamins & Minerals
Which Are Most Important?
Thiamin, riboflavin, niacin Antioxidants A,C,E
Sodium & electrolytes Blood-building nutrients
(folic acid, B12, iron)
Calcium
 Nutrition MISTAKE
Thinking that.
Vitamins and minerals give athletes extra energy they
need to compete

Act as co-factors to unlock the chemical energy stored in

food
Meals rich in grains, vegetables, fruit, meat and dairy give
athletes energy

Multi vitamin/mineral supplement may be necessary for

some as an insurance policy
 Iron & Calcium
Both:
Increased small losses in athletes in sweat & urine.

Calcium:
Increased risk of stress fractures
(stress fractures account for 15% of all running injuries*)
Decreased bone-mineral content & density

Most girls age 12-19 consume ~790mg/day

50% of adult women consume < 700mg

*(Exercise Sport Science Review, 2006)

 Popular Vitamins for Athletes

Mega Men
20 vitamins & Minerals listed
11 in amounts > 100% US RDA
3 in amounts > 1000% US RDA
18 other substances

Some interact with corticosteroids,

anti-coagulants, & antiplatelet agents
 Vitamins for Athletes
Look for no more than 100%
USRDA of any one vitamin
or mineral
Take only one each day
Hydration
 Components of Muscle

20%
Protein

75% Water 5% other

Fluids & Hydration
Males - 60% body wt.
Females - 50% body wt.

Cardiovascular function
Thermoregulation
Injury prevention
Performance
Recovery

Sweat losses during 2 hours of exercise

can = 2 liters or more
 Physiological Effects of
Dehydration
sweat rate blood volume & heart rate

core body heat

cardiovascular function
-less O2 and nutrient-rich blood to muscles
-more reliance on anaerobic system
Slower removal of wastes cramping, fatigue
 Impaired Performance!
Muscle strength
Speed
Stamina
Energy
Cognitive Process

Risk of Injury
95% of muscle cramps are due to dehydration!
 Sweat Loss and Fatigue
Sweat loss in athletes 1-12 quarts/day!

Sweat Rate Equation:

2 hour workout.. Pre weight 180.0#

Post weight 178#
Fluid Intake: 32oz of water and sports drink

140-138=32 ounces of fluid lost + 32 ounces consumed = 64 ounces of

sweat loss per 2 hours or 32 ounces loss per hour!

This is an example to drink at least 8 ounces of fluid every 15 minutes

or double current intake
 When Should You Drink?

WHEN TO DRINK AMOUNT OF FLUID

2 hr before exercise 2-3+ cups

15 minutes before 1-2+ cups

Every 15 minutes DURING 1-1.5 cups

After Activity 2-3 cups

for every lb lost
*ACSM Position Paper, 2006
 What you already know
Dont rely on thirst
Already 1-2% dehydrated
Drink before, during & after
2 hrs before 14-24 oz
20-36 oz/hr or 5-12 oz every 15 mins.
drink ~150% or 24oz / # lost
Water is fine for <1 hr; sport drinks > 1 hr
4-8% carb, 0.5-0.7 g Na+/L
pop, fruit juices or fruit drinks >10% may emptying
 Dehydration
Planned rehydration is necessary
typically only 1/3 to 2/3 of the volume lost is replaced
voluntarily
Hockey player ave. loss of 3-5%
1 # weight loss = 16 oz. of fluid
160 # player loses 5% ~ 8 #

8 # requires 128 oz of fluid to equal loss

~6 20 oz sport bottles = 128oz [3.8L]

actually recommend 150%

~ 10 20oz-sport bottles [5.9 L]

 Nutrition MISTAKE
Thinking that.
Sports drinks are only needed for exercise lasting
more than an hour
Not always true if the activity is intense & occurs in
hot, humid conditions
Sports drinks actually drive thirst

Very easy way to improve performance, fight

dehydration, and decrease recovery time
 Sport Drinks per 8 oz serving
All Sport HFCS 20g 8% 80 mg Na+
Power Ade HFCS 19g 8% 55
Gatorade sucrose/ 15g 6% 110
glucose
PR*Solutionfructose 30g 12.5% 50
maltodextrins/
Succeed Ultra sucrose/ 14g 6% trace
maltodextrins
Red Bull sucrose/ 28g 12% 215
glucose
Coke HFCS 27g 11% 35
Orange juice fructose/ 29 12% trace
glucose
 WHAT ABOUT. 300mg caffeine!

Energy Drinks?

Different from Sports Drinks

Contain caffeine, other stimulants, sugar, herbs and
vitamins
Safety concerns for athletes!

Use nutrition, hydration, and lifestyle changes to

improve energy level
 Hyponatremia

Fluid/electrolyte disorder that occurs when Na level in

blood is below normal (<136 mEq/L)
Headache, malaise, confusion, swollen hands and feet,
wheezy breathing
Can lead to seizures, coma, death in severe cases
Potential causes include: Excessive sweating, excessive
Na losses in sweat, over drinking up to or during
event, replacing sweat losses with only H2O,
Intentional Urine Dilution (before drug testing)
 Hyponatremia and Women
Women MAY be more susceptible than men
although the data is inconclusive
Females are more diligent drinkers
Female athletes are more likely to heed advice
(exceed?) from coaches, experts
One theory: Estrogen inhibits an enzyme
responsible for helping the brain shed excess
H2O
 2007 Chicago Marathon
Exceptionally hot and
humid day for October
(88 degrees, 86%
humidity at 10 am)
Race was stopped at 3
hour mark
250+ racers hospitalized
for heat related ailments
Water stations ran out of
water early
Very limited sports
drinks
 Pre-Exercise Fuel
Pre-exercise fuel should:

Provide energy to working muscles

Maximize blood sugar and glycogen stores
Provide a psychological edge
Minimize hunger during play
Maximize hydration
Be individualized
 Pre-Exercise Fuel
Meals should be 2/3 normal size
Meals: 3-4 hours before competition
Snacks: 1-2 hours before competition
The closer they are to competition, rely more on
liquids and small snacks

CHO AMOUNT RECOMMENDED

1 hour before 0.5 gm CHO/#
2 hours before 0.5-1.0gm CHO/#
3-4 hours before 1.0-1.5gm CHO/#
 Carbohydrate guidelines
Pre-event 1-2 g/kg 1-2 hrs prior or 4-
5 g/kg 3-4 hrs prior
During 1 g/min later in exercise or
40-65 g/hr or .5-1.0 g/kg/hr
Sport drink
After .75-1.6 g/kg/hr
 Timing of protein & carbohydrate
To enhance protein synthesis in muscle and replace
glycogen stores
Dont exercise in fasted state

Eat immediately after exercise [window of opportunity]

~ 6-8 g protein + 1-1.5g CHO/kg BW within 30
minutes [1 oz meat, 1 c milk, 1 Power Bar, OR 1/2c
mac & cheese + ~ 50 carb]
6-10g CHO/kg BW per 24 hours
 Recovery
Defined: Helping athletes bounce
back for future exercise bouts
Considerations
Intensity of exercise

When will athlete exercise again?

Nutrition Recovery Goals:

Glycogen restoration
Fluid & electrolyte replacement

Muscle repair and adaptation

 Refueling after Exercise

VERY Important for Athletes

For those in multiple events in one day
For those training daily

Window for Refueling

First 30 minutes after exercise is critical
Glycogen repletion occurs faster after exercise
Increased blood flow to the muscle
Enzymes that produce glycogen are most active
Refueling after Exercise

Facts:
Muscles replace glycogen @
5% /hour
20-24 hrs post exercise to
maximally replenish glycogen
stores

How?
0.5 g / kg CHO immediately
after activity
0.5 g / kg CHO in next 90
min.
Rest
 Nutrition MISTAKE
Thinking that.
Sports shakes, bars, and drinks can replace a
balanced diet
Sports foods can provide an effective, convenient method for
the athlete to boost his/her nutrient needs during training
and competition.
Missing key nutrients including phytochemicals, antioxidants,
and fiber.
 Bigger
and Stronger
1950 1975 2000

Average Height
Of pro BB player 63 65 67

Average weight
Of pro FB player 209# 225# 244#

Source: ESPN
 In the recent media.
Over 50% of the 2100+ active NFL players
were obese with a BMI over 30 (2004)
JAMA 2005
No body comp, data taken from websites

40% of top high school football recruits

weighed in >300 pounds
Scripps Howard News Service 2006
 Yet,
What do we do for the BIG Guys?
EDUCATE them about increased risk for heat
illness, asthma, future obesity, cardiac death
Emphasize gain LBM
Assess body composition, performance
parameters, injuries
Teach that bigger is not necessarily better (OK if
genentics support)
Make health a priority or at least on the radar
 First Things First

Must eat breakfast everyday

Eat every 3-4 hours to keep
blood sugar level
Stay hydrated through day
 If we could give every
individual the right amount
of nourishment and
exercise, not too little and
not too much, we would
have found the safest way
to health."

Hippocrates c. 460 - 377 BC