LYLE MCDONALD
NUTRITION
FOR MIXED SPORTS
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Strength/Power Sports
Power Lifting
Olympic Lifting
T h r o w i n g Events
Arm Wrestling
Sprinting
COMPANION
SLIDES
Endurance Sports
Mixed Sports
Running
Cycling
X-Country Skiing
Rowing
Triathlon
Amercian Football
Rugby, Soccer
Middle Distance Events
Speed Skating
Combat Sports
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RECOMPOSITION
www.bodyrecomposition.com
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Applied Sports Nutrition
for Team Sports
One Old Fart Story
Lyle McDonald
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Overall Agenda
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Background Physiology
General and Performance Nutrition
Meal Planning
Around Workout and Competition Nutrition
Hydration
Supplements
Weight Gain/Weight Loss
Putting it All Together
Module 1: A Bit of Unapplied Theory
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Continuum of Training
Sports Continuum
Pure Strength/Power
Mixed
Pure Endurance
Pure Strength/Power
Mixed
Pure Endurance
•Powerlifting
•Olympic lifting
•Throwing events
•Etc.
•Football
•Rugby
•Soccer
•Middle Distance Running
•Etc.
•Long Distance Running
•Cycling
•X-country skiing
•Etc.
•Strength/Power
•Technique
•Tactics
•Work Capacity
•Little 'endurance'
Requires some combination
of both the pure
strength/power and pure
endurance depending on the
specific event.
•High Volume Endurance
•Quality work (intervals,
etc.)
•Efficiency
•Technique
•Tactics
•Strength/power training
usually limited
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Continuum of Adaptations
Pure Strength/Power
Mixed
Pure Endurance
•Increased muscle mass
"Neural factors
•Technique
Requires a combination of
the adaptations for pure
strength/power and
endurance depending on the
specifics.
•Mitochondria
•Cardiac adaptations
•Enzymes of energy
production
•Blood volume
•Technique
•Efficiency
Training stimulates adaptations, nutrition supports them.
Different Sports Have Different
Nutritional Requirements
• One size fits all nutrition doesn't fit anybody
• Sports nutritionist is an RD who runs
• Uncritical application of carb requirements for high volume
endurance athletes to strength/power or mixed sport athletes
Hierarchy of Nutritional Requirements
Esoterica^
General Use
Supplements
Module 2: General and Performance
Nutrition
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Overall Daily
Nutrition
And Diet
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General Nutritional Tendencies
Pure Strength/Power
Energy
Protein
Carbs
Fat
Mixed
Pure Endurance
Energy Intake Part 2
Energy Intake Part 1
®Can vary significantly between athletes and sports
• 40-50 cal/kg (18-22 cal/lb) at 90 minutes per day of training
• Can be much higher given modern training volumes and loads
•Also varies with a given training day-
• Day off: 30-33 cal/kg (-15-16 cal/lb)
• Medium training day (1 hour): 35-40 cal/kg
• Heavy training day (90'+): 40-50 cal/kg or more
•Sample Athletes
Use body composition changes as a determinant
• Non-deliberate weight loss: eating too little
• Body fat going up: eating too much
• Variations in caloric intake generally from changes in daily
carbohydrate intake
Female specific issues
• Female athletes notorious for undereating
• Not losing weight but can't train or compete optimally
• 60kg female: 1800-3000 cal/day
• 100kg male: 3000-5000 cal/day
RECOMPOS ITION
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Roles of Dietary Protein
Protein: Introduction
• Many roles in the body: structural, hormones, energy, etc.
(next slide)
• Only source of nitrogen in the diet
• Provides Amino Acids
- 8 Essential (MUST come from the diet)
- 12 Non-essential (CAN be made in the body)
- Conditionally essential/etc.
Structural
Hormones
Neurotransmitters
Energetic
"Muscle
•Hair
•Skin
•Bone
•Connective tissues
•Tryptophane
Serotonin
•Tyrosine->
Dopamine,
Adrenaline,
Noradrenaline
•Growth Hormone
•IGF-1
•Catecholamines
•Thyroid (tyrosine)
•Albumin
Other
•Immune System
•Gut Function
•Anti-bacterial
•Blood pressure
•Analgesic effect
•Glucose production
•Ketone production
•Alanine, leucine
burned in muscle
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Daily Protein Recommendations:
Amount
Type of Sport
Male
Female
Mixed
2.5-3.0 g/kg
2.4-2.6 g/kg
Daily Protein Recommendations:
Type
•Some protein found in most foods
• Animal: red meat, chicken, fish, dairy
• Vegetable: beans, nuts
• Other: Fruits, vegetables, grains
•No Single Best Protein Source (refer to handout)
Sample daily protein recommendations:
•60 kg female athlete: 144-156 g/day
•100 kg male athlete: 250-300 g/day
Note: Protein should be set by lean body mass.
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Daily Protein Recommendations:
Timing
•Ideally get protein with each meal
•Divide up daily total throughout the days meals
•On training days, some part of the days totals will come
around training
•Mix and match from different high quality sources
•Protein from non-animal sources (e.g. grains, breads, etc.)
counts towards daily total as part of a mixed diet
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Dietary Fats: Introduction
Primarily an energetic role
Stored body fat (long-term fuel storage)
Intramuscular triglycerides (IMTG)
Can affect physiology in other ways
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Inflammation
Immune system function
Cell membrane fluidity
Etc.
Daily Fat Recommendations:
Amount
Type of Sport
Mixed
Male
1.1-2.2 g/kg
Female
1.1-2.2 g/kg
Dietary Fat Recommendations:
Type
• Trans-fatty acids: processed foods, should be minimized
• Saturated fat
- Primarily found in foods of animal origin
- Medium Chain Triglycerides (coconut oil, palm kernel oil)
• Monounsaturated fat: vegetable oils, olive oil
Sample daily fat recommendations:
•60 kg female athlete: 66-132 grams
•100 kg male athlete: 110-220 grams
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Daily Fat Recommendations:
Timing
•Ideally get fat with each meal
•Divide up daily total throughout the days meals
•Generally avoided around training (especially pre/during)
but acceptable post-workout
• Polyunsaturated fat
- Two essential fatty acids: alpha-linoleic acid, linolenic acid
- Vegetable oils
- Fish oils: MUST be consumed daily.
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Dietary Carbohydrate: Introduction
• Primarily an energetic role
• Muscle and liver glycogen
• Blood glucose maintenance
• Dietary carbohydrate myths
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Insulin makes you fat
Carb conversion to fat
Carbs are 'bad'
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Daily Carbohydrate Recommendations:
Amount
Female
type of Sport
Male
Mixed
3.0-6.6 g/kg+ 3.0-6.6 g/kg+
Sample daily carbohydrate recommendations:
•60 kg female athlete: 180-400 g/day
•100 kg male athlete: 300-660 g/day
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Daily Carbohydrate Recommendations:
Type Part 2
•Fruits/vegetables must be part of the daily intake.
• Also helps to ensure fiber intake
•Starches: usually required to meet high carbohydrate
requirements of athletes
•High caloric requirements of athletes may necessitate some
'junk food'
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Daily Carbohydrate Recommendations:
Type Part 1
•Complex vs. Simple
•Glycemic index (GI) and Glycemic Load
•Sources:
• Grains
• Fruits
• Vegetables
• Other: Dairy
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Daily Carbohydrate Recommendations:
Timing
•Ideally get carbohydrates with each meal
•Divide up daily total throughout the days meals
•On training days, some part of the days totals will come
around training
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Vitamins and Minerals
• Nuts and bolts: support endless biological processes
• Specific examples
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Iron: critical for blood status
Zinc: hormone levels
Calcium: bone health, body composition
B12: Pernicious anemia
Module 3: Meal Planning
• Generally only improve performance when correcting a
deficiency
• Females more likely to be deficient in Iron, B12, Zinc
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Learn to Eyeball
Basic Meal Planning
• Most eat the same stuff over and over
• The benefit of measuring for at least a little while
• Once you get calorie counts for standard meals, you don't
have to track quite so much
• Use standard estimates
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• Eating out is achievable: most places have calorie counts
Deck of cards ~= 120 grams meat (-25 grams protein)
Small fist ~= 100 grams carbs (25 grams carbs)
Tennis ball -=200 grams fruit (25 grams carbs)
Dietary fat: Vz ping pong ball ~= 14 grams (14 grams fat)
• Eating out is achievable: most places have calorie counts
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Calorieking.com
Fitday.com
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R E C O M P 0 S ITIO N
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Modular Eating
• Pick protein source first: often contains some fat or carbs
• Pick carb source next: often contains some carbs or fat
• Use fat to balance out the meal (e.g. add olive oil to salad)
• While a little boring, makes adjusting food intake much
easier esp. carbohydrate intake.
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Goals of Around Workout Nutrition
Module 4: Around Workout and
Competition Nutrition
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Four Phases of Around Workout
Nutrition
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Key
• Phase 1:1-4 hours before training
• Phase II: 0-30 minutes before training (including warmup)
• Phase III: During workout
• Phase IV: Immediately after training to 1-2 hours afterwards
Each phase has distinct but overlapping effects.
Goals
• Timing
Pre-Workout Nutrition
Part 1
Top off liver/muscle glycogen
Part of daily ongoing nutrition
1-4 hours before training
Not skipped with few exceptions
• Weight class issues
Fasted endurance training
Technical workouts
Athletes training first thing in the morning
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Immediate Pre-Workout Nutrition
Part 1
Goals
• Timing
Appropriate blood glucose levels (central drive)
Hydration
Pre workout protein/amino acids: may improve
adaptation
30 minutes to start of training
Rebound blood sugar issues
Warming up inhibits insulin response
Pre-Workout Nutrition
Part 2
Size of meal
Size of athlete
Type of workout (volume/intensity)
How long between meal and training
Content
Mixed meal (protein, carbs, fat, fiber)
How long until training?
Variability between athletes
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Pre-Workout Nutrition
Part 2
• Liquids generally > solids
Also helps with hydration
• Carbs: faster acting (dextrose, glucose, maltodextrin)
• Proteins
Rapidly digesting (whey/soy)
• Fat and fiber: should be avoided
• Creatine: for strength/power workouts
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)uring Workout
Part 1
Goals
• Timing
Nutrition
Improve performance during workout or competition
Decrease fatigue/enhance recovery during/after training
Overlaps with immediate pre-workout nutrition
Blood glucose rebound issue redux
Distributed vs. all at once
Nutrients in fluid sipped through training
11/hour maximum fluid intake
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• Goals
-
• Timing
Post-Workout Nutrition
Part 1
Glycogen resynthesis
Rehydration
Initiate/improve adaptations to training
Enhance recovery to prepare for next workout
Immediately following training to 1-2 hours afterwards
Timing issues
Immediate vs. delayed
When is next workout
• Eventually shifts to normal daily nutrition
u mDuring
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m mNutrition:
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•
Fluid
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1 1/hour maximum, some may need less than this
Taste important (Sodium/Potassium)
What about gels/solids?
• Carbohydrate intake
• Protein
-
Numerous effects (performance, hormonal, immune
system)
All carbs more or less equivalent
30-60 g/hour (72 g/hour with multiple sugars)
Decrease protein breakdown/muscle damage
Improves recovery
Fast protein (whey/soy)
10-15 g/hour max.
• Other: Avoid fat and fiber
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Post-Workout Nutrition: Part 2
• Size: Enormous Variability
Nature of training
Goals of athlete (hypertrophy, fat loss, performance)
• Glycogen resynthesis
Benefits (performance, training capacity, gene
expression)
Strength/power vs. endurance training
Time between bouts (24 hours vs. 4-6 hours)
Carbs vs. carbs + protein
• Carbs + protein for the win
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Carbs/insulin inhibit protein breakdown
Protein/amino acids stimulate protein synthesis
Post-Workout Nutrition: Part 3
• Proteins
High-quality protein superior
BCAA/leucine
Fast vs. slow proteins (whey, casein, milk protein isolate)
• Carbohydrates
Dextrose, maltodextrin, sucrose, fructose, starch
• Fat/Fiber issues
• Creatine
• Solid vs. liquid meals
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Concerns About Around Workout
Nutrition
• Fat gain
- Especially female/weight class athletes
• Negative hormonal response
• All basically unwarranted
Post-Workout Nutrition: Part 4
• Rehydration
-
Water not optimal: sodium/potassium increase retention
1.5 L fluid needed for every 1kg weight loss during
training
• The Power of Milk
Superior to water or sports drinks for rehydration
Pros
Whey + casein = fast + slow protein (> soy)
Inexpensive, readily available, TASTY!
Cons
• May require excessive amounts for large athletes
Lactose intolerance/dairy allergies
Use as a base to add other nutrients (carbs/protein)
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Competition Nutrition
Rule #1: Don't change anything the day of a competition
Test out different pre, immediate pre- food combinations
during training, not on game day
Nothing fundamentally changes from around workout
concepts
Dynamics of game vs. practice (e.g. chances to drink
during game)
Post-workout
May take precedence
Let's talk about alcohol
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Module 5: Hydration
RECOM POSIT ION
Hydration: Individuality
• Water and electrolyte loss during activity can vary 10 fold
-
Sodium loss during activity
• Quick and easy method
-
5 clear urinations per day, 2 after training
• More accurate method
-
-
Weigh before and after training
Every 1kg weight loss requires 1.5 liter fluid to replace
Do NOT gain weight during training: hyponatremia
Currently impossible to estimate sodium losses easily
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I lydration: Introduction
• Impact of hydration on performance
Even slight dehydration can impair performance
Extreme dehydration can cause heat stroke or death
Cramping issues
• Hydration myths
-
8 glasses/day: pulled out of someone's butt
Drink X ml per pound body weight
Only water counts: nonsense
Caffeinated beverages
• Thirst is imprecise
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Hydration: Cramping
• Very complicated
-
Interaction with sodium, potassium, magnesium and
others
Many find that the amino acid taurine helps
• Sufficient hydration can only help but may not solve
problems
• Lite salt for sodium/potassium intake
• What about creatine?
• Stimulants/ephedrine/fat burners and cramping
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Hierarchy of Nutritional Requirements
Module 6: Supplements
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General Use Supplements: Part 1
• Protein Powders
-
Useful for athletes who have trouble meeting high requirements
Convenience/portability/around workout nutrition
Whey/casein/milk protein isolate
Do NOT buy commercially
• Basic multivitamin/mineral
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General Use Supplements: Part 2
• Calcium
-
Especially for female athletes
800-1600 mg/day, calcium citrate
• Vitamin D
-
- Men should be aware of iron overload
- Women should choose iron containing product
May be as important as fish oil
Problem in northern latitudes
Ideal to get blood work first. If not 2-4k IU per day.
Consider tanning lX/week (seriously)
• Fish oils: A MUST!
• Zinc/Magnesium
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Pills or liquids both acceptable
Flax oil: not ideal
Fatty Fish
1.8-3.0 g/day active EPA/DHA (-6-10X1 gram capsules)
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Commonly deficient in athletes
Helpful for sleep taken at bedtime
Magnesium oxide is poorly absorbed (citrate better)
Dose 25 mg zinc/400mg magnesium
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General Use Supplements: Part 3
• Glutamine
-
May protect immune system function
High quality proteins/BCAA work better
Purely empirical: when starting to get sick, horse doses of
glutamine and Vitamin C help to kill it. Take 2-3 grams
glutamine and 500mg Vitamin C as often as you
remember.
• Anti-oxidants
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In isolated form, do not appear to improve performance
or health
In diet, they improve health
Excessive anti-oxidant intake from pills may impair
training adaptations
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Performance Supplements: Part 2
• Beta-Alanine
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May help lactic athletes buffer
May increase work capacity in weight trainers, esp.
combined with creatine
400-800 mg 4X/day (pain in the ass) for 30 days
minimum
Can cause a histamine flush (tingling, burning)
• Branched-chain amino acids
-
Very popular with bodybuilders
Mixed results in the literature in terms of performance
IMO: Unnecessary if sufficient protein being consumed
• Pre-workout stimulants
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Good old caffeine: 3-5 mg/kg 30-60 minutes before
Be careful with fat burners, can cause cramping
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• Creatine Monohydrate
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Must have for strength/power athletes
Does increase body weight by l-2kg (water)
May improve repeated sprint performance
Loading approaches
20 g/day for 5 days (fastest but can cause
stomach upset)
• 10 g/day for 10 days (longer but less GI issues)
• 3 g/day for 30 days (longest but no chance of
stomach upset)
• End result is the same
Creatine monohydrate is fine, expensive products
are only more expensive, not better.
Maintain with 3-5 g/day before/after heavy
workouts
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• Everything else
Esoterica
• There are a zillion supplements that might or might not do
something
• In 20 years in the field, I've seen thousands come and go.
Most go. Few live up to the hype and they are the one still
being used a year later.
• When you have everything else dialed in on a day to day
basis, consider this stuff. Until then, focus on what matters.
Companies I Personally Use
Buying Supplements
• Never buy commercially (e.g. GNC)
• Irueprotein.com (http://www.trueprotem.com)
Excellent for bulk protein and other supplements
5% discount for orders over 16 lbs.
No duty or brokerage fees
• Online always cheaper although shipping/import can affect
that
• Get together with teammates and order in bulk to defray
shipping costs
• lfast400.com (http://wwwJiasl400.com)
Bulk powders and other daily use supplements
Fast shipping, good prices
• Vitaglo.com (http://www.vitaglo.com)
Not so fast shipping sometimes
Excellent prices
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Gaining Muscle: Part 1
Requires a surplus of calories AND building blocks
Can't make muscle out of thin air and wishful thinking
Proper training program: sufficient volume and frequency
Module 7: Changing Body
Composition
Surplus around weight training workouts
Athletes seeking mass gains should use the higher values
for post-workout nutrition listed in the handout
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Gaining Muscle: Part 2
Actual rate of muscle mass gains is slow
- 1 kg/month or less for non-beginner males
- 0.5 kg/month for non-beginner females
At most a 300-500 cal/day surplus on training days
Female athletes may need 200-300 over maintenance
Calories beyond what is needed for maximal growth will
just make the athlete fat
Fat Loss: Part 2
Creating a deficit
Caloric restriction vs. increasing activity
Extensive tempo, low intensity work, etc. can burn
calories to create deficit without hurting training
Where to cut calories
Never protein
Carbs vs. fats
What about around workout nutrition
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R E C O MP O S 1 T I O N
Requires a caloric deficit
No amount of food shifting and combining can get
around this
Fast vs. slow fat loss: pros and cons
-
In general, slower will hurt performance less
Faster gets the diet over faster
How m u c h fat is the athlete carrying
Fatter can lose faster than leaner
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Fat Loss: Part 1
Putting it All Together: Sample 1
8am: Wake up, take caffeine to avoid homicidal tendencies
9-9:45am: Treadmill walk if needed to control body composition
10:30-llam: Eat breakfast. Take multivitamin, 5 fish oils, Calcium, Vitamin D
1:30pm: Take pre-workout caffeine
2:15pm: Begin warmup
2:45pm: Take first drink of around workout drink (60 grams carbs/30 grams
whey protein in 1 L fluid with 5 grams creatine)
3pm-5pm: Ice workout. Sip drink at 15-20 minute intervals.
5:10pm: Cool down, finish bottle of around workout nutrition.
5:30pm: Protein bar and soda on the way home.
7:30pm-8:30pm: Bike ride, Another during workout drink (45 grams carbs/15
grams whey protein in 1 L fluid).
9pm: Whole food dinner (red meat 3X/week). Calcium, Vitamin D, 5 fish oil
capsules.
10pm: Take zinc/magnesium to prepare for bed
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Putting it All Together: Sample 2
6am: Wake up, take caffeine to avoid homicidal tendencies
7:15am: Start warmups
7:45am: Start sipping on during workout drink (60 grams carbs/30 grams whey
protein in 1 Lfluidwith 5 grams creatine)
10:10am: Finish drink while cooling down
11am: Whole food lunch, multivitamin, 5 fish oils, calcium, Vitamin D.
2-3pm: Sometimes whole food meal, sometimes protein bar
4pm: Caffeine pre-workout
5-6:30pm: Bike ride with during workout drink (45 grams carbs/15 grams
protein in 1 L fluid)
7pm: Whole food meal, fish oils, calcium, Vitamin D
9pm: Whole food meal.
10pm: Take zinc/magnesium to prepare for bed
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