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What InfluencesAthletic 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
6’3”, 312 pounds 5’1”, 98 pounds
21 years old 19 years old
4.69 40 yd dash 4:42.21 mile
Energy Needs
Basic Calorie Requirement: http://www.active.com/fitness/calculators/calories
Calorie Needs for Athletes
Rule of Thumb:Walk or run 1 mile = 100 kcals burned
Calories Consumed
CaloriesExpended
Energy Needs Calories/# 120# 160#
240#
LOW - sedentary 1560- 1800 2080-2400 3120-3600
ACTIVE (30-60min) 1920-2160 1880-2560 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
Maximumendurance time:
Normal mixed diet
57 minFat and protein diet
167 min
114 min
High-carbohydrate diet
Carbohydrate
THE CHALLENGE? Maintain CHO supply to muscles and slow
it’s 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 Aerobics classes:
300 gm/day
165 Pound Soccer Player:
675 gm/day
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/sauce100g
1 cup beans 45g
2 pc fruit 50g1 cup fruit juice
30g2 starchy veggies
60g4 cups Sport Drink
60g20oz Soda
70g
675g
ProteinRole 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 Young or old athletes
These aren’t thepeople typically
using proteinsupplements!
Protein for Tissue and Muscle Building and Repair
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
Protein Needs: 1.2 to 1.7 g/kg (0.5 – 0.8g/#)
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 MISTAKEThinking 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: 1 cup iron-fortified cereal (5mg) 1 cup skim milk or soy milk 12oz Orange Juice (vitamin C)
Lunch: Spinach Salad w ¼ c sunflower seeds & Drg
(7mg) Veggie Burger w cheese on bun (3mg) 1 fruit yogurt (vit C)
Snack 2 oatmeal raisin cookies (3mg)
Dinner Tofu/Broccoli stir fry or 2 slices cheese pizza
(6mg) 1 cup rice (1mg) 1 cup ice cream
Iron from plant
sources
Contains 25 mg
iron
Vitamins & Minerals Which Are Most Important?
Thiamin, riboflavin, niacin
Sodium & electrolytes
Antioxidants – A,C,E 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
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…
Don’t 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
DehydrationPlanned 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% 110glucose
PR*Solution fructose 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
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
WHAT ABOUT…. 300mg caffeine!
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 ½ 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…
Don’t 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 HeightOf pro BB player 6’3” 6’5”
6’7”
Average weightOf 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
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