PERFORMANCE NUTRITIONAre You Ready?
Jorie Janzen, RDIOC Dipl Sport Nutr (in progress)SMCM, CSCM, CDM, DC
Objectives Gain/update knowledge of sports
nutrition tools and resources
Keep up-to-date on current evidenced based sport nutrition resources
Develop/strengthen skills in nutrition and make practical recommendations for athletes and active people
ATHLETES WANT TO KNOW… Training diets Fluid schedule Pre, during & post-competition
nutrition Meal timing & spacing Eating “on the go” Menu planning strategies Injury prevention LBM gain/fat loss Dietary supplements/Ergogenic
aids Reliable nutrition resources
OUTLINE Energy Systems (very brief overview) Training & Nutrition related Performance
Goals Assessing Energy Needs Macro & Micronutrient Needs Training Diet Fluids & Hydration Dietary Supplements and Ergogenic Aids Case Study Q&A
Energy Systems How energy is stored & transferred for
Physical Movement
Diet, genetics/physique, physical conditioning, type/duration & intensity of exercise determine energy system used
Phosphagen (ATP & CP) System (up to 6 seconds)
Anaerobic Glycolysis (Lactic Acid System) (up to 1 – 3 minutes)
Aerobic System (Kreb’s Cycle & electron transport…)
WHY DO ATHLETES TRAIN?
Improve FITNESS ATHLETIC PERFORMANCE maybe HEALTH
Become more efficient with: Restoring ATP-CP faster Storing more energy/glycogen Overall aerobic fitness (cardiovascular)
WHY ATHLETES FATIGUE? Lactic Acid
high concentration of H+ build up Hypoglycemia
Low energy availability, blood sugar drops Depleted Muscle Glycogen
Peripheral fatigue eat at 6pm, go to bed early, get up for early run
but can’t train Dehydration
Decreased cardiac output, heat tolerance, increased glycogenolysis
Anemia Not enough oxygen to get to the working tissue
PRINCIPLES OF TRAINING
You Know This…
F.I.T.T. training variables Frequency Intensity Time Type
Overload – change one or more FITT variables to continue to improve fitness and performance
Periodization – 1 year planned training program divided into phases or cycles to work on specific fitness/performance goals
TYPES OF SPORTS Strength & Power
Tennis, Soccer, Gymnastics, Volleyball, Speed Skating, Weight Lifting, Boxing, Martial Arts, Rowing, Figure Skating, Dance (ballet), Hockey, Track & Field
Endurance Cross Country Skiing, Marathon, Triathlon, Distance
Swimming, Adventure Sports, Weekend Tournaments (vball, basketball, hockey), Stop & Go Sports over time, Long hours of training (all sports), Training >20-30 hours/week
Judged Sports Gymnastics, Sync Swimming, Jockey
The type of training determines nutritional needs along with the type of sport.
NUTRITION PLAN DEPENDS ON TRAINING & GOALS
Training routine Competition routine Limiting factors
long drive, food avoidance, food availability Personal goals Medical concerns Therapeutic nutrition concerns – celiac, DM Lifestyle
student, who they live with, budget
ENERGY BALANCE
Energy Input = Energy Output(dietary intake) (physical activity)
E In > E Out = + E Balance (wt gain)
E In < E Out = - E Balance (wt loss)
But, not always this simple.
ENERGY AVAILABILITY
The amount of energy available to the body to perform all other functions after exercise training is subtracted.
If Negative Energy Balance occurs & persists… Weight loss Muscle loss Fatigue Poor performance Female Athlete Triad risk
Female Athlete Triad
Disordered Eating Amenorrhea Low bone mineral density Osteoporosis risk Low energy intake compared to
expenditure
Case Study: Female Athlete Triad
16 y.o. female rhythmic gymnast Struggles with weight and body image Wants to lose 10 lbs in 6 weeks Resembles both parents body types; carries
more weight on body Coach recently suggested juice fast Although she agreed to follow more sensible
diet, her “inner voice” tells her she must get thinner… purging and low self-esteem
Case Study: Female Athlete Triad
Age: 16Ht: 5’ 5”Wt: 115 lbs (52.2 kg)Frame: smallBMI: 19Personal goal: 105 lbsSuggested: 112-115 lbs
Menarche: 15 yr Menses: <3x/yr Diet Hx: No Red Meat,
Low Carb, Low Fat, and recently purging daily
Training: >30 hr/wk Injuries: knee surgery,
stress fractures (foot; spine)
Family hx: both parents endomorphic
Case Study: Female Athlete Triad
Typical Training Day
Breakfast: 1 mango, ½ cup blueberries, ¾ cup LF vanilla yogurt, 4 Wasa crackers, 1 T peanut butter
Lunch: 3 oz tuna, 1 cup salad, ½ cup melon cubes
Post Exercise: 590 ml sport drink
Supper: 2 cups spaghetti & meat sauce, 1 cup skim milk, ¾ mixed veggies
Intake: 1390 kcal Recommended: 2100 kcal
NEGATIVE ENERGY BALANCE: -710 kcal
BODY COMPOSITION & BODY WEIGHT
Athletic performance can NOT be predicted by these two factors only
Body weight can influence speed, power, & endurance Weight class sports, runners, speed skating,
wrestling, boxing, light weight rowing sailing
Body composition can influence strength, agility, & appearance Gymnastics, figure skating, ballet/dance, volleyball,
martial arts…
Recommended Number of Food Guide Servings Per Day
Food Group General Guidelines
Athletes Endurance Sports
Vegetables & FruitCARBOHYDRATE
7-10 8-14+ 15+
Grain ProductsCARBOHYDRATE
6-8 8-14+ 15+
Milk & AlternativesCARBOHYDRATE & PROTEIN
2-4 3-4 4-6
Meat & AlternativesPROTEIN, CARBOHYDRATE?
2-3 2-3 3-4
Carbohydrate… the prime fuel for Energy
Brain
Muscle
Blood sugar
Muscle glycogen stores
If low, may feel dizzy, light headed, fatigued, muscle feels heavy, decreased performance, poor recovery, higher risk for injury, especially if overtraining.
How Much Do Athletes Need?
g/kg BW not %
5 g/kg BW is minimum CHO for replacing muscle glycogen stores
(5-10g/kg BW range)
LOW CARB DIETS…
Lose water & muscle (if low kcal) Dehydration fatigue Set-up to crave & binge Rotten apple breath (ketones) Constipation (low fibre) Lack of B vitamins (energy co-factors) Deficiency in key nutrients (Fe, Ca) Mood swings, depression, low libido May slow down RMR (wt gain) Weight quickly regained after diet (increase body fat) Weight loss after 1 yr same as traditional weight-loss
diets NOT RECOMMENDED FOR ATHLETES
CARBS: What Kind? Whole Grains Legumes Vegetables & Fruit Milk/Alt Less refined starch & sugar
More Fibre means slow releasing energy from complex carbohydrates
Restore Muscle Glycogen
CHO for Immediate Recovery: 1.0 – 1.5 g CHO/kg BW 15-30 minutes post game or following intense
training. Follow every 2 hours for up to 4-6 hours
84 kg (185 lbs) x 1.0 – 1.5 = 84-126 g CHO Sport drink (6%) 5 ½ cups (1400 ml) = 84 g 500 ml chocolate milk + 12” sub = 120 g
Recovery CHO… 50 grams
Large banana + 250 ml choc milk
1 cup applesauce 750 ml Gatorade 1 cup spaghetti + ½ c
tomato sauce 500 ml choc milk 1%
100 grams Peanut butter
sandwich + 250 ml choc milk, banana
1.5 L Gatorade/Powerade
Frozen fruit smoothie (750 ml) + 1 high CHO energy bar
4 oatmeal cookies + 500 ml choc milk 1%
Dietary Protein Role
Growth, maintenance, & repair of tissues, antibodies, hormones, enzymes, RBCs, WBC etc.
Training ---- Net pro synthesis Training ---- Stimulus to build muscle
How Much? Sports diet: 15-20% (total E) AMDR: 10-35% (total E) RDA: 0.8 g/kg BW per day
Athlete Recommendations Endurance 1.2-1.4 Power/Strength 1.0-1.7 Avg. Range 1.2-1.7
Do Athletes Need More Protein?
0.8 g/kg/d 1-1.2g/kg/d 1.2-1.4g/kg/d 1.0-1.7g/kg/d
RDA Adults Fitness/youth Endurance Strength
North American diet easily provides: 1.4 to 2.0 g/kg/d
Can Athletes Protein Intake Be Met Through Diet Alone?
1.7 g/kg/day for 65 kg soccer athlete beginning of training season
1.7 x 60 = 110 g protein/dayTraining Diet:Breakfast 2 eggs, 3 toast, 250 ml juice (22 g)Snack 1 750 ml sport drink, banana (1 g)Lunch 12” lean meat sub, 500 ml choc milk, 1 apple (38 g)Snack 2 Shake: 500 ml milk, 125 ml yogurt, 125 ml fruit (24 g)Supper 7oz (120g) chicken, L potato, 250 ml veggies, 1 roll,
salad (70 g)Snack 3 500 ml cereal, 375 ml milk (21 g)
TOTAL: 177 g protein = 2.72 g/kg/d
LOW vs HIGH PROTEIN DIETS Low Pro Diet
Usually low calorie Risk for decrease
LBM Amenorrhea micronutrieint
deficiency (Fe, Zn…) Increased risk
tendonitis & overuse injuries, delayed healing
High Pro Diet Limit CHO intake Fatigue Poor performance Inadequate recovery Risk for dehydration Low fibre Used for weight loss,
increase LBM, ultra-endurance training
Gain Lean Body Mass RMR x AF + (500 - 1000) kcal Regular resistance training Rest days – sufficient “quality” sleep hours Eat 6-8 times daily24/7, even days off Balance of CHO (5-10g/kg), Pro (1.2-1.7g/kg), healthy
fats (1-2g+/kg) Energy dense foods Limit appetite fillers Accountability – food records, see sport RD Supplements are not a short cut Check for disordered eating, body image/weight issues
Vegetarian Athlete May be low in
Energy, EFAs, Ca, Fe, Zn, vit B2, B12, D
Monitor Body wt/composition changes Menstrual hx/amenorrhea (risk bone #) Protein quantity & quality 1.3-1.8 g/kg Iron status (CBC, S-ferritin),
increased risk in periods of rapid growth Iron deficiency anemia decreases performance
Educate Cooking, Shopping, Recipes/Menu Planning, Travel
Protein Supplements Whey (BCAA + cysteine)
Isolate – 90% availability, high quality Concentrate – lower quality egg albumin, casein, milk solids, soy milk protein, hemp
etc. Pros
Convenience, Portable, Calories Cons
Most lack CHO & Micronutrients (Fe) ? Safety <18 yrs Risk banned substance
Protein Supplements Not More Effective Than Dietary Protein
Dietary FatsRole E source; EFAs, transport fat-soluble vitamins; protect organs;
cell membranes; help produce hormones; insulate nerve fibres
How Much Sports diet: 20-30% AMDR: 20-35% total E Athletes: ~1-1.5g/kg/d Min. 6 fats per day
Dietary Guidelines 10% Saturated, 10% PUFA, 10% MUFA EFAs – omega 3: 0.6-1.2% total E omega 6: 5-10% of total E
Pros & Cons of Fat… Inadequate
Risk for amenorrhea Red flag for
disordered eating/ED Low body fat: lack
organ protection Poor transport fat
soluble vit (A,D,E,K) Inadequate EFA Lack satiety
Excessive Compromise CHO &
Pro intake GI upset Lethargy Risk: CVD, CA Unhealthy fats Increase body fat
Omega 3 Supplement??? Fish Oil
Supplement
1 gel cap = 150 mg EPA = 100 mg DHA = 250 mg
2 gel caps/day = 500 mg = 0.5 g
Real Food
6 oz salmon = 1.9 g
4 x more omega 3
Choose fish 2-3 times per week
Salmon, mackerel, sardines, swordfish, tuna, rainbow trout, omega 3 eggs. Also fortified milk, yogurt, cheese, energy bars
Other Nutrients to Monitor in Athletes… B Complex Vitamins
Enriched whole grains, green leafy veg, high quality animal protein sources
Iron Supplementation may be required (stages of iron
deficiency) Heme vs non-heme
Antioxidants Vit C, B-carotene, Vit E, Se Increase veg/fruit and whole grains Suppl not supported by scientific literature
BEFORE Goals
Prevent low BG Increase glygogen levels Prevent hunger Hydrate
Consider Timing of meal before exercise Intensity, duration, type exercise Training or competition Minimize GI distress
Everyone will tolerate different types and amounts of foods/fluids before training and competition.
BEFORE
CHO Loading Supersaturate glycogen stores
Current Method 3 days prior consume 7-10 g/kg/d
Endurance/Ultraendurance sports Marathons, Triathlon/ironman, adventure Long distance sports, Tour de France
You don’t need to deplete with exhaustive exercise and or CHO restriction… old method.
BEFORE Night Before Events
Familiar foods Ample time to digest Top up bedtime snack
Day of Events Fluids: 5-7 ml/kg 4 hrs prior Meal before:
+500 ml fluids Large meal; 2-4 g CHO/kg, 2-4 hrs prior Small meal; 1-2 g CHO/kg, 1-2 hrs prior Snack/liquid; < 1 hr
BEFORE
Snacks before 250 – 500 ml fluids within 1-2 hr prior Portable – enroute training Restaurant/fast food options Readily available at home after school,
etc.
BEFORE Comp/Training Considerations Do’s
? Low glycemic CHO, small amount low-fat protein
~2g CHO/kg >2 hrs ? Limit fibre Ample fluids
Too nervous to eat: Dry CHO, sport
drinks, dilute juices, blended drinks, Boost etc.
Don’ts Try new foods or fluids
day of competition Avoid eating/drinking Consume energy
drinks, carbonated drinks, alcohol
Include spicy, gas forming foods, fatty, high sugar foods
BEFORE MEAL EXAMPLES… Meal 1
Instant oatmeal, ¾ c 1% milk, 1 banana, 1 boiled egg, ½ ww bagel, 1 tsp butter, water549 kcal, 90g CHO, 23g Pro, 13g Fat
Meal 26” turkey sub, 591 ml apple juice, water591 kcal, 96g CHO, 18g Pro, 15g Fat
Meal 33 oz chicken breast, 2 c cooked brown rice, 1 c stir fry veggies, 1 Tbsp olive oil, water681 kcal, 94g CHO, 33g Pro, 19g Fat
GOALS DURING EXERCISE / COMPETITION Prevent hypoglycemia Maintain hydration Prevent hyponatremia
Consider Environment – hot/humid/cold/windy/altitude Intensity of exercise Duration of exercise Type of exercise – swim, biathlon, adventure
racing, etc. Access to foods/fluids
DURING EXERCISE/COMP Prevent hypoglycemia
> 60 minutes non-stop Duration: 30-60 g CHO/hr
2 cups Gatorade per hour Athletes prefer sour (lemon) to sweet drinks; 6-8% CHO
Combo of CHO sources: glucose, sucrose, fructose, OR maltodextrin
30 g CHO 500 ml sport drink, ¾ most CHO sport bars, 1 banana,
3 Fig Newtons, ~1 sport gel
Multi-Events – consume CHO during breaks to sustain energy (sport drink, crackers, energy bars, fruit, milk/yogurt
RECOVERY FLUIDS – wrong choices
Carbonated drinks Alcohol
Delays short term recovery Energy drinks
Anxiety, insomnia, GI upset, rapid heartbeat, higher risk for injury, unwanted withdrawal symptoms.
Do Not exceed5.3 mg/kg <12 yr (2 Red Bull for 30 kg child)8.0 mg/kg adult (2 RockStar, 1 Starbucks Grande)
RECOVERYFLUIDS… Water 100% fruit juice Milk/Chocolate milk Sport drink Yogurt Smoothies
1 lb (0.5 kg) wt/sweat loss = 16-24 oz (450-675 ml) fluid
High GI fluids Carb + Pro fluids
Post game meal High CHO, Moderate Pro & Fat with Ample Fluids & Salt
CASE STUDY SOCCER & RECOVERY NUTRITION
15 yo male, 6’, 165 lb (75 kg)FatiguePoor eating habitsGoal: increase LBM & EnergyTrains x2/dayLoses 3 lbs sweat at practiceHigh fast foods, eat “on the run”High pro – low CHO bar 1x/d (recovery)
Dietary intake initial visit with sports RDKcal 2899, Pro:98g, CHO:344g, Fat: 124g
Recommended IntakeKcal 4367, Pro:128g, CHO:600g, Fat:135g, Fluids: 3.5-4 L1.7-2.0g Pro/kg, 8-10g CHO/kg, 1.8g Fat /kg growing adolescent
Initial Training Diet: SoccerBreakfast 2 c Cheerios, 1 c milk, (sleeps late)
Practice 2 c water (over 1.5 hr)Snack Candy bar (famished), 1 c water after exerciseLunch Super Burger, L fries, 375 ml colaSnack No fluids or snack before practice
Practice (2 hr), 1 c waterPost Train Hi Pro, Lo CHO bar, 1 c sport drinkSupper 3 oz chicken, 10” tortilla, ½ c lettuce, green pepper, 2
Tbsp creamy dressing, 375 ml sprite (fast food, in car)
Snack 6 chocolate chip cookies, 1 c fruit punch (doing homework)
1Milk/alt, 8Grain/Starch, 6ozMeat/alt, 1/2Veg, 0Fruit, 2 Tbsp dressing/hidden fats 2.5 L Fluids
Kcal 2899 CHO 344g Pro 98g Fat 124g
Recommended Training MenuBreakfast 2 c Cheerios, 1 c milk, 1 c OJ
Practice 2 c water before & duringSnack Banana, 2 Tbsp peanut butter, 2 c apple juiceLunch 2 tuna sandwiches on WW, 3 tsp Becel,
1 c V-8 juice, apple, 1 c waterSnack 1 cereal bar, 1 c sport drink, (1 hr before)
Practice (2 hr), 1 c water + sport drinkPost Train 1 c water, 1 c choc milk, 3 c sport drink,
(if 3 lb sweat loss)Supper 4 oz chicken, 1 ½ c rice, 1 c broccoli, garden
salad, 2 Tbsp olive oil/vinegar, ¾ c mixed berries, 1 c milk,
Snack 2 oatmeal cookies, 1 c milk, 1 oz dark chocolate
4Milk/alt, 13Grain/Starch, 8-9ozMeat/alt, 4Veg, 5-6Fruit, 8Tbsp dressing/+ less hidden fats 4+ L Fluids
QUESTIONS?
THANK YOU
Jorie Janzen, RDSports [email protected]
Your Resources Sport Medicine and
Science Council Manitoba
Canadian Sport Centre Manitoba
Coaching Manitoba Dietitians of Canada Gatorade Sport Science
Institute Australian Institute of
Sport