nutrition for enhancing performance, overview
TRANSCRIPT
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COL Ann Grediagin, Ph.D., R.D., C.S.S.D.
Overview: Nutrition to EnhancePhysical Performance
2007
HOOAH
Bodies
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Agenda
Determinants of Performance
Fueling Physical Performance
Energy Sources
Fluids
Supplements
Where to go for more info: Supporting
Hooah Bodies Presentations.
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Value of Supplements to Peak
Performance
Fluid,Training, &
Carbohydrate
Added benefit ofsupplements
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Proper Nutrition is Required to Reap
the Rewards of Training If you dont have the fuel you cant do
the work
If you dont do the work, you cant
improve the system
Supplements Cannot replaceor make-up
for inadequate training
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Training determines the type of
Athlete
Category Hours per
workout
Times per
week
Heath/fitness 0.5 - 1 3 - 5
Recreational 11.5 3 - 5
Well-trained 1.5 - 3 5 - 7
Elite/World Class 2 - 6 6 - 10
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Fueling Physical PerformanceThe Science of Sports Nutrition
Exercise Fuel Metabolism
Energy for activity
Carbohydrates
Fat
Protein
Fluids
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SOURCES OF ENERGY
Calories/gram
Carbohydrate 4
Protein 4
Alcohol 7
Fat 9
Nancy Clark, MS, RD
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FUEL UTILIZATION AT DIFFERENTEXERCISE INTENSITIES
0
10
20
30
40
50
60
70
80
90
100
Percent
Rest 50 75 95
Carbohydrate
Fat
Protein
% of VO2max
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Carbohydrate
Stores
Nancy Clark, MS, RD
150 lb. active male
Calories Where stored Purpose
80 Blood Feed brain
320 Liver Blood sugar
1400 Muscle Fuel Muscles
1,800 calories total CHO stores
60,000+ calories total FAT stores
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Training Increases Glycogen Stores
gm glycogen/per kg muscle
Untrained 13
Trained 32
Carbo-loaded 35-40
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Nutrient Requirements Vary with
Training
Category CHO g/kg/day PRO g/kg/day
Heath/fitness 5 - 8 11.5
Recreational 5 - 8 11.5
Well-trained 8 - 10 1.52.0
Elite/World Class 8 - 10 1.52.0
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2.5
2.0
0.0
0.5
1.0
1.5
Repeated Days of Hard TrainingCompromise Glycogen Stores
M
USCLEGLY
COGEN
(gm/100gmtissue)
10miles
Day 1
10miles
Day 2
10miles
Day 3
Subjects consumed an average diet that contained 40-50 % Carbohydrat
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Recommended Diet For Well-Trained
Athletes
Carbohydrates (60-65 %)
Proteins(12-15 %)
Fats (20-25 %)
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GLYCOGENIS MADE FROMCARBOHYDRATES
0
4
8
12
16
20
24
0 5 15 25 35 45
RECOVERY TIME (hours)
Carbohydrate Diet
Protein & Fat Diet
GLYCOGEN
CONTENT(GM/KG MUSCLE)
Rest/Hard exercise
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How Does Reality Stack up AgainstRecommendations?
% CHO % Fat % Protein
Recommended diet
3 MREs Provide
60
51
25
36
15
13
Soldiers in the Field 45 40 15
Wrestlers (college) 45 38 17
Runners 49 36 15
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Carbohydrates in the Field
One Complete MRE
1300 calories
51 % CHO
36 % FAT
13 % PRO
Field Stripped MRE( Jerky, Potato stix, Raisin Nut mix,
Cheese spread on crackers, Oatmealcookie)
1300 calories
32 % CHO
56 % FAT
12 % PRO
VS.
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GLYCOGENIS MADE FROMCARBOHYDRATES
0
4
8
12
16
20
24
0 5 15 25 35 45
RECOVERY TIME (hours)
Carbohydrate Diet
Protein & Fat Diet
GLYCOGEN
CONTENT(GM/KG MUSCLE)
Rest/Hard exercise
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What About
Protein ??
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Recommended Protein Intake
vs. Average Intake
0
0.2
0.4
0.6
0.8
1
1.2
1.4
Protein--gm/kg
bodyweight
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0
50
100
150
200
250
0.9 1.4 2.4
Sedentary
Strength
Whole Body Protein Synthesis(Tarnopolsky 1992)
Protein
synthesis
mg.kg-1.h-1
Protein Intake (g.kg-1.d-1)
a
a a
b
a
b Unlike letters P
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Fluidsstill central to
physical performance
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Voluntary Fluid IntakeOften Inadequate
0
200
400
600
8001000
1200
1400
Fluid Intake Sweat Loss
102 Runners and 91 Canoeists
290-620 ml/h
690-1270 ml/h
(Adapted from Noakes et al., EJAP 57:210-19, 1988)
Eff t f D h d ti
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0%1%
2%
3%
4%5%
6%
7%
8%9%
2 %
3 %
4-6 %
> 6 %
ImpairedThermal
Regulation
ReducedMuscular
Endurance
ReducedStrength
andEndurance,
HeatCramps
Severe HeatCramps, Heat
Exhaustion, Heat
Stroke, Coma,Death
Effects of Dehydration onPhysical Performance
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Summary of nutritional
supplements that have the mostimpact on Physical Performance
Carbohydrate
Fluids
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Sleuthing SupplementSafety and Efficacy
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The Reality of Desire
50% of elite-level athletes are willing
to take a substance that would
guarantee them an Olympic gold
medal, even if they knew that taking
the substance would be fatal within ayear.
(The Ergogenics Edge, Melvin Williams, 1998)
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The Primary Issues:
Are they safe?
Do they work?
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Frequently Used Supplements
Sports Drinks
Caffeine
Amino Acids (Protein Powders)
Creatine
Ephidrine/Ephedra
Where can you find accurate, helpful information?
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Hooah Bodies Presentations
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COL Grediagins Internet Quick Picks for
Supplement Safety and Efficacy
US Army Center for Health Promotion and Preventive
Medicine (Warfighters Guide to Dietary Supplements)
http://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspx
National Institutes of Health Office of Dietary Supplements
http://dietary-supplements.info.nih.gov
US Food & Drug Administration Center for Food Safety &
Applied Nutrition Dietary Supplements http://www.cfsan.fda.gov/~dms/supplmnt.html
Gatorade Sports Science Institute
http://www.gssiweb.com
http://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspxhttp://dietary-supplements.info.nih.gov/http://www.cfsan.fda.gov/~dms/supplmnt.htmlhttp://www.gssiweb.com/http://www.gssiweb.com/http://www.cfsan.fda.gov/~dms/supplmnt.htmlhttp://dietary-supplements.info.nih.gov/http://dietary-supplements.info.nih.gov/http://dietary-supplements.info.nih.gov/http://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspxhttp://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspxhttp://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspx -
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The greater our knowledge
increases, the more our ignorance
unflolds.
John F. Kennedy
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And Your Questions Are