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

Training & Competition Diets Before

During

After

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

4 Rs for Recovry

Restore muscle glycogen

Replace sweat losses

Repair muscle damage

Rest

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

YOUR RECOMMENDATIONS

Food/Fluids When What Where How much

Sleep How much

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

Gold Medals are won by:

Good genes

Years of quality training

Consistent, optimal nutrition

QUESTIONS?

THANK YOU

Jorie Janzen, RDSports Dietitianjoriejanzen@shaw.ca

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