sports nutrition for beginners basic eating tips for active people sabrina candelaria, mph, rd, ld/n...

Sports Nutrition for Sports Nutrition for

BeginnersBeginners

Basic Eating Tips for Active PeopleBasic Eating Tips for Active PeopleSabrina Candelaria, MPH, RD, LD/NRegistered Dietitian- Medical Wellness CenterUniversity of Miami- Miller School of MedicineSeptember18, 2008

URL Reference:

• http://www.scandpg.org

Physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition.”

Joint Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine (2000).1

OBJECTIVESOBJECTIVES

• Basic tips for balanced nutrition for exercise and weight management in active people

• Proper eating tips/hydration before, during, and after exercise

• Performance aids and supplements

What is What is Optimal Optimal Nutrition?Nutrition?

Macronutrients

(CHO, Pro, Fat)

Micronutrients (Vitamins & Minerals)

Hydration (Fluid loss & replacement)

WHAT IS THE GOAL?WHAT IS THE GOAL?

ENERGY BALANCEENERGY BALANCE

Energy Intake = Energy Expenditure FOOD BASAL METABOLISM

FLUIDS THERMIC EFFECT OF FOODS

SUPPLEMENTS PHYSICAL ACTIVITY

**When energy intake is inadequate relative to energy expenditure, athletic performance is compromised.**

Swinburn, B. and E. Ravussin. Energy balance or fat balance? Am J Clin Nutr. 1993;57 (suppl): 766S-771S.

ENERGYENERGYLimited energy intake

Weight Loss (LBM)

Disruption in reproductive

function, loss or failure to gain bone density, ↓ strength &

endurance, ↑ risk of fatigue, injury, and illness

IMPAIRED PERFORMANCE

Creating a Healthful PlanCreating a Healthful Plan

(1) Aim to have 3 different types of foods at each meal

(2) Choose whole, natural foods more often; ie- fresh fruit vs. juice, whole grain bread vs. white bread, etc.

(3) Eat/think in moderation; make room for favorite foods

Basic NutritionBasic Nutrition

• Minimum of 6-9 svgs of fruit & vegetable/d

• Make your Carbs count= choose high fiber, whole grain choices

• Limit saturated fat and concentrated sweets

• Increase overall variety in diet of whole, natural, nutrient rich foods

• Ensure adequate hydration

Foundations of Healthy EatingFoundations of Healthy Eating

• ACTIVITY• MODERATION• PERSONALIZATION• MODERATION• VARIETY• GRADUAL

IMPROVEMENT

www.mypyramid.gov

CARBOHYDRATES & EXERCISECARBOHYDRATES & EXERCISE

• MOST important in controlling energy; affects fat-burning & muscle-building

• Most immediate energy source for cells (blood glucose- BG, muscle & liver glycogen)

• Body prefers to burn CHO vs. Pro, Fat

• Efficient fat burning requires the availability of adequate CHO

DO CARBS MAKE YOU FAT?DO CARBS MAKE YOU FAT?

• Sedentary people → perhaps• Active people & athletes → NO!• BUT……

-Eat a variety of whole CHO foods (beans, fruit, vegetables, whole grains)-Exercise sensitizes your cells to insulin

• Insulin & CHO are NOT the problemCalories & poor diet planning

DO CARBS MAKE YOU FAT?

BOTTOM LINE

Poor dietary choices

Eating more calories than you burn

INCREASED BODY FAT

CHOOSING THE RIGHT CARBSCHOOSING THE RIGHT CARBS

• Make ½ your grains WHOLE** Unrefined, or lightly processed whole foods rich in carbohydrate, fiber, and vitamins/minerals.

• 1 slice of bread

• ½ cup cooked cereal, pasta or rice

• *Bulk up on fruits & vegetables*

CARB POINTS TO CARB POINTS TO REMEMBERREMEMBER

• Eat more WHOLE GRAIN starches(Serving= 1 slice bread, ½ c cooked cereal, rice, pasta)

• Bulk up on FRUITS & VEGETABLES-Antioxidant vitamins and minerals

-Phytochemicals (ie- polyphenols, phytoestrogens)

-Fight cancer & cardiovascular disease

Coloring Your Diet: Fruits & Veggies

• 3-5 servings of vegetables1 vegetable serving= ½ c cooked/raw,

1 c leafy, ½ c cooked legumes, ¾ c vegetable juice

• 2-4 servings of fruit1 fruit serving= 1 med piece raw fruit,

½ c berries, ¼ c dried fruit, ¾ c fruit juice

CHO: AMOUNT & TIMINGCHO: AMOUNT & TIMING

• Preworkout CHO: ½-2h before- small meal of CHO(25g) & Pro(14-15g)

-For a quick boost→ drink a liquid CHO (sports drink, fat-free or low fat milk- cow or soy)

• During workout: depends on activity, how long you are exercising

• Postworkout CHO: CHO w/Pro

ProteinProtein

• Building blocks: AMINO ACIDS

• ABSOLUTELY NECESSARY for the growth, repair, and maintenance of body tissue

• Hormone secretion, water balance, transportation of nutrients, O2 transport, regulation of blood clotting

• **Muscle Cells: Protein is key in

the repair and construction of

muscle tissue

CHOOSING THE RIGHT CHOOSING THE RIGHT PROTEINPROTEIN

• Vary your protein intake

• NATURAL, WHOLE foods first

• Animal Pro: 95-99% absorption & use by the body

• PLANT Pro: > 80% absorption & use by the body

PROTEIN SOURCESPROTEIN SOURCES

• Egg (ovalbumin) high quality protein

• Fish (low fat & chol, vitamins, omega-3)

*Mercury- Check FDA & EPA warnings

• Red Meat (lean cuts; iron, zinc)

*Key is to control amount of saturated fat

• Fat-free or Low-fat dairy

*Whey & casein; soy milk

• Plant protein (soy products, nuts, beans/legumes)

TIMING OF PROTEIN INTAKETIMING OF PROTEIN INTAKE

• Consumption of protein BEFORE & AFTER exercise dramatically enhances recovery -Replenishment of muscle glycogen-Synthesis of new muscle protein

• Pre-exercise: small meal with protein• Post-exercise: small meal of lean

protein combined with a high GI CHO-Jumpstarts glycogen replenishment

HIGH PROTEIN DIETS: HIGH PROTEIN DIETS: DANGERSDANGERS

• Low CHO and high Pro intake leads to loss of muscle during weight loss

• Metabolic rate decreases due to muscle loss

• High in saturated fat & cholesterol

• Low in fiber

• May lead to DEHYDRATION

• Avoid: diets that drastically limit CHO or completely OMIT CHO altogether

FatFat

Acceptable Macronutrient Distribution Range

(AMDR) for Total Fat:

20% - 35% of total energy intake (Moderate)

Limited Saturated Fat- <10% of energy

In agreement with ADA Position: Athletes NOT to restrict dietary fat intake because very low fat diets (< 15%) have not been proven to enhance performance.

FAT FACTSFAT FACTS

• Triglycerides, cholesterol, phospholipids

• Saturated fat in the diet is used by the liver to produce blood cholesterol

• Excess Chol leads to fatty plaques; high Chol levels lead to CVD

• Omega-3 FA (lower inflammation, BP, and control cognitive function)

FAT & EXERCISEFAT & EXERCISE

• FAT stores are nearly impossible to entirely deplete; most efficient storage

• 1g Fat= 9 kcals

• Broken down ONLY in presence of O2

• Takes ~20-40m of exercise before FAT is used for energy

• Strength training & aerobic exercise improve the body’s ability to

burn fat for energy

CHOOSING THE RIGHT CHOOSING THE RIGHT FATSFATS

• Reduce the bad fats in your diet-Saturated Fat (whole milk, fatty meats)-Select leaner cuts of meat-Limit egg yolk intake (NO more than 1/day)-Limit/avoid processed snack foods-Avoid trans-fats (hydrogenated)

20% - 35% of total energy intake

LOW FAT DIETS: LOW FAT DIETS: DANGERSDANGERS

WOMEN• Menstrual dysfunction• Essential fatty acid

deficiency• Fat-soluble vitamin

deficiency (A,D,E,K)• Impairment of

micronutrient intake (calcium, iron, zinc)

• Inability to maintain antioxidant system

• Compromised bone health

MEN• Low serum testosterone

levels (reproductive dysfunction)

• Essential fatty acid deficiency

• Fat-soluble vitamin deficiency (A,D,E,K)

• Impairment of micronutrient intake (calcium, iron, zinc)

• Inability to maintain antioxidant system

• Compromised bone health

Micronutrients: Micronutrients: Vitamins & Vitamins &

MineralsMinerals

• Enable metabolism of energy, CHO, Pro, Fat

• Hemoglobin and nucleic acid synthesis

• Tissue repair (antioxidants)

• Nerve conduction

• Muscle contraction

Lukaski, H. Vitamin and Mineral Status: Effects on Physical Performance. Nutrition, 20: 632-644, 2004.

Micronutrients: Micronutrients: Vitamins & Vitamins & MineralsMinerals

• If energy intake is adequate, physically active individuals will have vitamin and mineral needs comparable to those of healthy, moderately active individuals.

Therefore, the Dietary Reference Intakes (DRIs) are appropriate guidelines. Recommended Dietary Allowance (RDA)- adequate intake level for ~ 98% of healthy people.Adequate Intake (AI)- value estimated when RDA is unable to be determined.

• However, supplementation may be required for athletes with excessive losses through perspiration and urine.

Dunford,M. Sports Nutrition: A Practice Manual for Professionals, 4th Edition. American Dietetic Association, 2006.

Hydration for Performance: Fluid & Hydration for Performance: Fluid & Electrolyte BalanceElectrolyte Balance

• Maintaining adequate hydration

• Dehydration- adverse effects on performance and health

• Electrolyte losses

• No single recommendation for daily fluid intake (variable needs- body size, physical activity, environmental conditions)

HYDRATION & HYDRATION & EXERCISEEXERCISE

• WATER is the medium in which all chemical reactions (energy) occur

• TEMPURATURE REGULATION

• FAT BURNING

• MUSCLE STRENGTH & CONTROL

• DISEASE PREVENTION

• MENTAL PERFORMANCE

• LUBRICATES JOINTS

SIGNS OF DEHYDRATION

EARLY• Fatigue• Decreased appetite• Heat intolerance• Light-headedness• Strong-smelling,

dark urine• Headaches• Dry mouth• Dry cough• Flushed skin

SEVERE• Swallowing difficulty• Stumbling gait• Clumsiness• Painful urination• Numbness in skin• Spasticity (muscles)• Feeling of delirium• Sunken eyes• Impaired vision

Pre-exercise FuelingPre-exercise Fueling

• Adequate carbohydrate-rich foods in the hours before you exercise

• For activity < 1 hour: eat foods that are digested easily; high carb, low fat- banana, whole grain crackers, cereal, or toast

• For activity > 1 hour: choose a snack with a little protein and fat as well- oatmeal with LF milk, egg & toast, whole grain bread and peanut butter

Pre-exercise FuelingPre-exercise Fueling

• Limit high fat foods; choose smaller servings of leaner protein sources such as turkey, eggs, LF milk

• Use caution with sugary foods/drinks pre-exercise (soda, candies, etc)

• Leave enough time to digest:

-3-4 hours for large meals

-2-3 hours for a smaller meal

-< 1 hour for small snacks

• Don’t forget the fluids!!!

REFUELING & RECOVERYREFUELING & RECOVERY

• CHO stimulates insulin release

• Insulin helps transport CHO into the muscle cells to replenish depleted glycogen stores

• Combining CHO with protein is the best way to refuel and build muscle because it reduces cortisol production

REFUELING & RECOVERYREFUELING & RECOVERY

(1) Replacing fluid losses- every 1 pound of weight lost= ~16oz. fluid lost during exercise

(2) Replenish glycogen stores with carbohydrate-rich foods with some protein

-A glass of low fat chocolate milk

-Fruit smoothie made with yogurt or milk

-Bowl of whole grain cereal, low fat milk and fruit

SUPPLEMENTSSUPPLEMENTS

THE best supplement to date that has been proven to enhance performance, prevent disease, optimize overall health is………..

WHOLE, NATURAL FOOD!WHOLE, NATURAL FOOD!

SPORTS FOODSSPORTS FOODS

• Energy bars

-Power bars, Clif bars, Balance bars

• Energy drinks

-Gatorade, Accelerade, Powerade

• Gels

-Gu, AccelGel

Sports Drink & Gels

• Gatorade- 14g CHO, 110mg sodium/ 8oz.

• Accelerade- 15g CHO, 4g Pro, 120mg sodium/ 8oz.

• AccelGel- 20gCHO, 5g Pro, 100mg Sodium per pack

• Gu energy gel- 25g CHO, 55g Sodium per pack

TAKE HOME POINTSTAKE HOME POINTS

• Eating a healthy, balanced diet of nutrient rich foods throughout the day is the best tool for success

• Moderation is key• Hydrating yourself before, during,

and after is critical• Supplements and sports foods are

NOT substitutes for eating whole, natural foods, and should be used appropriately

RESOURCES

• Clark, N. Nancy Clark’s Sports Nutrition Guidebook, 4th Edition., 2008.

• www.mypyramid.gov

• www.eatright.org

To find a sports dietitian:Sports, cardiovascular, and wellness nutritionists

Practice Group of the American Dietetic Association www.scandpg.org