Copyright © 2014 by Connor Abreu"
Connor Abreu
Nancy Clark’s Sports Nutrition Guidebook Fourth Edition
I. Building a High-Energy Food Plan
A. Creating a Winning Eating Plan:
1. Eat 3 kinds of foods in meals
a)Target 35 different types of food per week.
2. Choose foods in their natural state
a)Choose oranges over OJ, bananas over bars, whole-wheat bread over white
bread, or baked potatoes over french fries.
3. Think moderation
a)85-90% of the diet should come from quality foods, with 10% that have fewer
nutritional merits.
B. The Food Pyramid Daily Guidelines:
1. Fruit: 1.5 cups of fruits or fruit juices daily.
2. Vegetables: 2.5 cups(~400g) of a variety of different colored vegetables daily.
3. Grains: 6 ounces (175g) of grains, half being from whole grains.
4. Dairy: 3 cups (720mL) of low-fat or fat-free milk or yogurt.
a)1.5 ounces (60g) of natural cheese
b)2 ounces of cheeseequates to 1 cup (240mL) of milk.
5. Meat and alternatives: five 1-ounce equivalents. 1 ounce (28g) of meat is equal to:
a)1 egg
b)1 tablespoon of peanut butter
c)0.5 ounces of nuts
d)2 meals a day with small portions of protein
C. Don’t Just Eat, Eat Better
1. Whole grains and starches
a)25% of calories consumed in the U.S. are grains.
(1)Refined grains are most common
b)Habitual whole grain eaters enjoy a 20-40% lower risk of heart disease and
stroke (Flight and Clifton 2006).
c)Carbohydrates should be the foundation of every meal
d)Eat at least 200-300 calories of grain foods per meal
(1)1 bowl of cereal, 2 slices of bread, 1 cup of rice
e)Exercisers require 600-900 calories of grains per meal.
(1)Eat double or triple of standard food labels of cereal and pasta boxes.
f)Top choices:
(1)Whole-grain cereals
(2)Oatmeal
(3)Bagels and muffins
(4)Whole-grain and dark breads
(5)Stoned-wheat and whole-grain crackers
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(6)Popcorn
2. Vegetables
a)Nature’s vitamin pills
b)Great sources of vitamin C, beta-carotene, magnesium, potassium, and many
other vitamins.
c)2.5 or more cups of vegetables per day
(1)Eat large portions at one sitting
d)Top choices:
(1)Broccoli, spinach, and peppers(red, yellow, or green)
(2)Tomatoes and tomato sauce
(3)Cruciferous vegetables (cabbage family)
3. Fruits
a)Rich in carbohydrates, fiber, potassium, and many vitamins (C).
b)Minimum of 1.5 cups daily.
c)Add fruits into breakfast
(1)8 ounces of OJ and a medium-sized banana in a bowl of cereal can
meet the daily needs of fruit.
d)Top choices:
(1)Citrus fruits and juices
(2)Bananas
(3)Cantaloupe, kiwi, strawberries, and other berries
(4)Dried fruits
4. Organic Fruits and Vegetables
a)Way farmers grow their crops without insecticides, fertilizers, or weed killers
(1)No growth hormones, antibiotics, and medications
b)Cost 30% more than standard produce
c)Some research suggest that there may be more more minerals and antioxidants
with organically grown over conventional fruits and vegetables, but the difference is insignificant
(Winter and Davis 2006).
d)Fruits and vegetables with the highest exposure to pesticides:
(1)Apples, cherries, imported grapes, nectarines, peaches, pears,
strawberries, red raspberries, potatoes, bell peppers, celery and spinach.
e)Fruits and veggies that have may have an outer shell and little to no pesticide
residue:
(1)bananas, kiwis, pineapples, mangos, papayas, asparagus, avocado,
broccoli, cauliflower, onion, sweet corn, and green peas.
5. Low-Fat Dairy Products
a)Diets rich in vitamin D and calcium can preserve strong bones, protect against
high blood pressure, osteoporosis, and even prevent weight gain (Caan et al. 2007).
b)Reach peak bone density at ~30-35 years old
(1)Bones then begin to thin after
c)Calcium-rich products > calcium supplements
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(1)i.e. Milk has vitamin D, calcium, potassium, and phosphorous
d)Calcium requirements:
(1)Children 1-3 years old - 500mg, 2 servings
(2)Children 4-8 years old - 800mg, 3 servings
(3)Teens 9-18 years old - 1,300mg, 4 servings
(4)Women 19-50 years old - 1,000mg, 3 servings
(5)<50 years (menopause) - 1,200-1,500mg, 4-5 servings
(6)Amenorrheic female athletes - 1,200-1,500mg, 4-5 servings
(7)Pregnant or breastfeeding - 1,000-1,500mg, 3-5 servings
(8)Men 19-50 years old - 1,000mg, 3 servings
(9)<50 years - 1,200mg, 4 servings.
e)Top choices:
(1)Milk, low-fat or nonfat, fortified with vitamin D
(2)Yogurt, low-fat or nonfat
(3)Low-fat cheese
(4)Dark green veggies
6. Protein-Rich Foods
a)Animal based sources like: meats, seafood, poultry, and eggs
b)Plant based sources like: legumes, nuts, and beans
c) 5-7 ounces of protein-rich food plus protein is needed for the daily total of most
people, athletes included.
(1)Plus 2-3 servings of milk, yogurt, and cheese
d)5 ounces is a much less portion than what the average american eats in one meal
e)Top choices:
(1)Chicken and turkey
(2)Fish
(a)12 ounces of canned or fresh fish a week, 2-3 servings
(3)Lean beef
(4)Peanut butter
(5)Canned beans
(6)Tofu
7. Fats and Oils
a)Adds flavor and enjoyment to diets
b)Saturated and trans fats can be harmful
c)Use more soft fats like olive and canola oils
d)American Heart Association recommends staying away from trans fats
(1)Raise LDL cholesterol (bad)
(2)Lower HDL cholesterol (good)
(3) <1% of calories should come from trans fats
e)20-35% of calories should come from fats
(1)In an 1,800 calorie food plan, 5 teaspoons of fat per day is pertinent
f)Top choices:
(1)Olive oil
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(2)Peanut butter other nut butters
(3)Walnuts, almonds, and other nuts
(4)Flaxseed (ground and flax oil
8. Sugars and Sweets
a)Eat healthful foods first, then eat a “fun food” if desired
b)Top Choices:
(1)Molasses
(2)Berry jams
9. Building a Strong Sports Diet
a)Choose 3 out of the 5 food groups at every meal.
b)Eat a variety of wholesome foods
c)Eat regularly every 2-4 hours
d)Eat when hungry and stop when satisfied
e)Take mealtimes serious
II. Eating to Stay Healthy for the Long Run
A. Strong, healthful diets overpower medicines
1. “Good” and “Bad” foods
a)Bad foods are moldy or poisonous(allergens).
b)All other foods can be used in a healthful food plan in moderation.
B. Diet and Heart Health
1)38% of death among women are from heart disease and stroke (Mosca et al. 2007).
a)22% of deaths come from cancer.
2)Athletes are not exempt form heart-healthy eating.
3. Know Your Numbers
a)Cholesterol - waxy substance that builds up in the walls of blood vessels
throughout the body.
b)Foods high in saturated fat or trans fat may increase levels of cholesterol in the
blood.
c)Health indicators of cholesterol:
(1)Total Cholesterol - Total amount of cholesterol in the body
(a)<200mg of total cholesterol per deciliter of blood
(2)HDL Cholesterol - High -density lipoprotein cholesterol or “good
cholesterol.”
(a)>60mg of HDL per deciliter to fight heart disease
(3)LDL Cholesterol - Low-density lipoprotein cholesterol or bad
cholesterol.”
(a)>160mg of LDL per deciliter is related to heart disease.
(b)Need <100mg of LDL per deciliter
(4)Ratio of total cholesterol to HDL - should be >25% HDL
4. Eat for Heart Health
a)American Heart Association recommends:
(1)Eat a variety of diet and lifestyle choices.
(a)Reduce risk of cardiovascular disease (Lichtenstein et al. 2006).
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(2)Eat 8 ounces of oily fish per week.
b)<7% of calories should come from saturated fats.
(1)Average American consumes ~11%.
c)<300mg of cholesterol per day
(1)Eat lean meats or vegetable alternatives
(2)Drink fat-free or skim milk, 1%, or low-fat dairy products
d)AHA recommendations for Lean Beef and Heart Health:
(1)Lean beef is a good source of iron, zinc, and other nutrients
(2)Beef is higher in saturated fats than chicken or fish
(3)7% of saturated fat for 1,800 DCI = 1 McDonald’s Quarter Pounder
with Cheese.
(4)7% of saturated fat for 3,000 DCI = 2 Double cheeseburgers
e)Fish and Heart Health
(1)Omega-3 fatty acids block harmful biochemical reactions that cause the
heart to beat irregularly or cause blood clots.
(2)85,000 U.S. nurses ate fish 2-4 times a week had 31% lower risk of
heart disease compared with those that barely ate fish (Hu et al. 2002).
(3)AHA recommends:
(a)Eat 8oz of oily fish per week to help reduce the risk of heart
disease.
(b)Fish high omega-3 fatty acids tend to also be high in
methylmercury.
(c)Alternatives to fish can be fish oil capsules: 850-1,000mg daily.
(d)Plant alternatives for omega-3: flaxseed oil, walnuts, olive oil
(4)FDA recommends pregnant women can safely eat up to 12 ounces of
fish a week.
f)Eggs and Heart Health
(1)1 egg has 210mg of cholesterol, just under the 300mg per day
recommendation from the AHA.
(2)85% of Americans can eat high-cholesterol food with no blood
cholesterol spike (Katz et al. 2005).
(a)49 healthy men and women that ate 2 eggs daily for 6 weeks,
saw no increased blood cholesterol levels (Katz et al. 2005).
(3)AHA recommends eating 3 eggs per week if there is a family history of
heart disease.
g) Oatmeal for Heart Health
(1)Eating 1.5 cups of cooked oatmeal in combination with a low-fat diet
can lower cholesterol levels (Expert Panel 2001).
h)Nuts and Peanut Butter for Heart Health
(1)Risk of heart disease can drop 50% by eating one serving of nuts or
peanut butter 5x a week (Kris-Etherton et al. 2001).
(2)Risk of Type-2 diabetes can drop ~25% by eating nuts (Jiang et al.
2002).
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(3)1 ounce of nuts for 170 calories can be:
(a)22 almonds
(b)28 peanuts
(c)20 pecans
(d)45 pistachios
(e)10 walnuts
(f)0.25 cups of sunflower seeds
i)Fitting Fat Into Your Diet
(1)Your weight in kilograms is a rough estimation of amount of grams of
fat you can eat in a healthful diet.
C. Diet and Cancer
1. Diet is a factor in about 35% of cancer cases
a)40% lower risk for certain cancers for people that at least 5 servings of fruits
and vegetables over those that eat only <2 servings a day.
2. Protective Nutrients:
a)Carotenoids
b)Vitamin C
(1)Tissues become full of vitamin C at 200mg a day.
c)Vitamin E
(1)Recommended dietary allowance(RDA) - 15mg.
d)Selenium
(1)Supplements with selenium are not recommended because of toxicity in
long-term supplementation over 200 micrograms.
3. American Institute for Cancer Research recommends:
a)Eating 14 ounces of vegetables and fruits daily
b)Limit red meat intake to 18 ounces weekly
c)Stay away from processed meats
d)Limit alcohol intake
e)Meet nutritional needs via diet.
4. Cancer Prevention
a)National Research Council recommends:
(1)Eat less than 30% of total calories from fat
(2)Eat more fruits and vegetables rich in beta-carotene and vitamin C
(3)Eat more whole grains
C. Diet and High Blood Pressure
1. ~25-30% of Americans are affected by hypertension.
2. What Causes Hypertension?
a)Risk Factors:
(1)Obesity
(2)Smoking
(3)High stress
(4)Poor kidney function
(5)Poor diet
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b)Many active people have low blood pressure.
c)70% of people 65+ have high blood pressure.
d)Finland reduced salt intake by 1/3 over 30 years (Karppanen and Mervaala
2006).
(1)Large decrease in blood pressure
(2)75-80% decline in deaths via heart disease and, stroke
3. Athletes and Salt
a)Salt is 40% sodium / 60% chloride
b)2005 Dietary Guidelines for Americans recommend:
(1)2,300 mg of sodium per day
4. Reducing Your Salt Intake
a)Buy foods in their natural state (i.e. unsalted raw peanuts) to have a low blood
pressure diet.
b)Commercially prepared foods are a contributor to sodium
(1)Fast-food eaters can commonly <5,000mg of sodium per day.
c)Eat less of these foods to lower sodium intake:
(1)Processed foods
(a)75% of sodium in the American diet comes from processed
foods.
(2)Table salt
(3)Salty foods
(4)Smoked and cured meats and fish
(5)Cheese - processed and low-fat
(6)Seasonings and condiments
(7)Baking soda, seltzers, and antacids.
5. The DASH Diet
a)Dietary Approach to Stop Hypertension
b)Requirements (Blackburn 2001):
(1) 2x the average daily servings of fruits, vegetables, and dairy foods
(2) 1/3 the intake of beef, pork, and ham
(3) 1/2 the use of fat, oils, and salad dressings
(4) 1/4 the number usual number of snacks and sweets
c)After 3 months of the DASH Diet, 400+ people had their BP decrease
D. Diet and Diabetes
1.Type 1 diabetes is when the body cannot adequately produce insulin to carry blood
sugar into cells.
2. Type 2 diabetes is common in people that are underfit and overweight
a)Being underfit and overweight are bigger causes to diabetes than excess sugar.
3.People reduced their risk by 58% when they became more active and lost a little weight
(Knowler et al. 2002).
E. Diet and Bone Health
1. Out of 200,000 healthy women 50+ years old (Siris et al. 2001):
a)40% had osteopenia
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b)7% had osteoporosis
(1)Were 4x more likely to fracture a bone within the next year
2. Reducing the risk of osteoporosis with these good health habits:
a)Calcium-rich diet
b)Regular exercise
c)Normal hormones
d)Low sodium intake
F. Fiber for Good Health
1. Consume about 25g of fiber daily
2. Two types of fiber:
a)Insoluble fiber - absorb water
(1)Common sources: wheat bran, vegetables, and whole grains.
b)Soluble fiber - Forms a gel in water
(1)Common sources: oatmeal, barley, and kidney beans.
(2)Lower blood cholesterol in people with elevated cholesterol.
(3)Stabilizes blood glucose levels.
c)U.S. dietary guidelines’ recommend 28g per 2,000 calories by:
(1)Eat fruits and vegetables
(2)Pick high-fiber cereals
(3)Choose 100% whole grain bread, cereal, and crackers
(4)Choose brown rice, quinoa, wheat berries, and other whole grains
(5)Add wheat germ, ground flaxseed, nuts, or sesame seeds to yogurt,
cereal, and baked goods
(6)Eat more beans
(7)Eat popcorn for snacks
(8)Read food labels.
d)Fiber Myths
(1)Can increase fecal weight and number of trips.
(a)Does not quicken the time food passes through your system.
G. To Your Good Health
1. Eat lean meat in adequate portions.
2. Every meal should consist of 1-2 fruits or vegetables.
3. Increase intake of “good fats.”
III. Breakfast: The Key to a Successful Sports Diet
A. Don’t Skip Breakfast
1. Eat 1/4 - 1/3 of calories for breakfast
2. Cars run better when they have fuel, so does the body.
3. Kids are more likely to skip breakfast if their parents do (Affenito 2007).
a) Results in more irregular eating patterns.
B. No Morning Appetite?
1. Morning exercises to replenish muscle glycogen stores should eat a wholesome
breakfast containing:
a)Primarily carbohydrate with little protein
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(1)i.e. Cereal with milk
(2)i.e. Yogurt with granola
(3)i.e. Toast with peanut butter
2. Recovery breakfasts are important for double session workouts.
a)Eat breakfast, lunch, or brunch around 10-11am.
3. You Do Have Time for Breakfast
a) GET UP EARLIER
b)Breakfast does not always have to be a sit-down event.
c)Pack substantial snacks with you.
C. Breakfast for Dieters
1. Skipping breakfast to eat less calories is an unsuccessful way to lose weight.
a)Dieters that skip breakfast, gain weight over time (Neumark-Sztainer et al.
2006).
2. Breakfast is a non-weight gaining meal
a)If skipped, it can cause people to eat too much in other meals
3. Out of 3,000 dieters that lost 30 pounds and kept it off for year (Wyatt et al. 2002):
a)78% ate breakfast everyday
b)88% ate breakfast 5 days of the week
D. The Number One Breakfast for Champions
1. Cereal and why it is great:
a)Quick and easy
b)Convenient
c)Rich in carbohydrates
d)Rich in fiber
e)Rich in iron
f)Rich in calcium
g)Low in saturated fat and cholesterol
h)Versatile
i)Helpful for weight control
2. The Scoop on Cereal
a)5 tips for choosing the best cereal
(1)Choose iron-enriched cereal
(2)Choose cereal fortified with folic acid
(3)Choose high-fiber bran cereals
(4)Choose wholesome cereals
(5)Choose low-fat cereals
E. Cereal Alternatives
1. Fast Food Breakfasts
a)Choose egg and muffin option over the meat and egg option
b)Bring fruit with you or drink a big swig of juice before leaving home
c)Choose a latte with low-fat milk over coffee
d)Go to delis with fresh bagels, fruit, juice, and yogurt
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e)Bring a box of cereal to work, rather than full under the breakfast impulse for
doughnuts, croissants, and cinnabons.
2. Nontraditional Breakfasts
a)Eat leftover foods for breakfast
b)Eat treats for breakfast to get them out of the way
IV. Lunch and Dinner: At Home and on the Run
A. The Lunch Bunch
1. Lunch is the 2nd most important meal of the day behind breakfast.
a)Offers a chance for afternoon or morning exercisers to refuel.
2. If you eat lunch at 7am or 8am, you can be ready for lunch by 11am or 12pm.
a)Too little breakfast causes you to be hungry by 10am.
3. Eating every 4 hours allows exercisers to eat approximately 25% of calories at each
meal: breakfast, lunch 1, lunch 2, dinner.
4. Brown-Bagging It
a)Attempt to consume 500 calories from 3 types of food at lunch.
b)Peanut butter is a great sports food.
c)Pack leftovers from the night before.
5. For creating a high-energy sports salad follow these 5 tips:
a)Boost the salad’s carbohydrate content by adding:
(1)Carbohydrate-dense vegetables (corn, peas, carrots)
(2)Beans and legumes
(3)Cooked rice, pasta, or potato chunks
(4)Orange sections, diced apple, raisins, banana slices, or berries
(5)Toasted croutons, limiting buttered croutons
(6)Thick slices of whole-grain bread and a glass of low-fat milk
b)Choose a variety of dark, colorful vegetables
(1)Red tomatoes
(2)Green peppers
(3)Orange carrots
(4)Dark lettuce
c)Stack on the potassium-rich vegetables
d)Add adequate protein by adding:
(1)low-fat cottage cheese
(2)Flaked tuna or canned salmon
(3)Sliced turkey, chicken or other lean meats
e)Add calcium-rich foods
B. Dinners at Home and Away
1. Dinner at Home
a. Use a group of nutritious foods
2. Follow these tips to prepare wholesome dinners:
a)Don’t come home too hungry
b)Plan food shopping times
c)Eat more than just plain pasta for a meal
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d)Organize a cook-a-thon
3. Dinner Out
a)Find restaurants that offer carbohydrate-rich sports foods.
(1)Study the menus before you sit down.
b)Choose foods wisely.
V. Snacks and Snack Attacks
A. Wise Snacking
1. Instead of snacking on sweets, use a second lunch to have high quality workouts.
a. Snacking is very important
(1)Snacking between meals is viewed as bad
2. Fast Snacks:
a)Whole-grain bagel with peanut butter and decaf latte
b)Slice of thick-crust pizza with green peppers
c)Peanut butter, crackers, and raisins
d)Trail mix with granola, nuts, and dried fruit
e)Grape-nuts with yogurt and berries
f)Chinese takeout - stir-fried chicken with vegetables and steamed rice
g)Instant oatmeal made with low-fat milk and slivered almonds.
3) Additional foods to snack on at home or on the road:
a)Dry cereal
b)Instant oatmeal
c)Popcorn with low-calorie butter
d)Pretzels
e)Crackers
f)Muffins
g)Bagels
h)Fruits
i)Smoothies
j)Frozen fruit bars
k)Yogurt
l)Energy, breakfast, or low-fat granola bars
m)Nuts and seeds
n)Sandwiches
o)Baked sweet potatoes
4. Energy Bars: Costly but Convenient
a)Portable
b)Promote PreExercise eating
c)Promote eating during endurance exercise
d)Most energy bars claim to be highly digestible
e)Can be expensive
B. Snack Attacks
1. Snacks prevent hunger sensations and sweet cravings.
a)People are usually hungry when they eat sugary snacks.
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b)They crave calorie-dense foods when hungry, carbohydrates with fat (Gilhooly
et al. 2007).
I. Carbohydrate to Fuel Muscles
A.Simple and Complex Carbohydrates
1.Simple carbohydrates are monosaccharides and disaccharides(single and double chain)
a)Common monosaccharides - glucose, fructose, and galactose
b)Common disaccharides - table sugar, milk sugar, corn syrup, and honey
2.Fructose and glucose can all be found in the 4 disaccharides
a)Table sugar = 50% fructose / 50% glucose
b)High Fructose Corn Syrup(HFCS) = 55% fructose / 45% glucose
c)Honey = 31% glucose / 38% fructose / 10% other sugars / 17% water / 4%
miscellaneous
d)Body eventually turns monosaccharides and disaccharides into glucose
3.Variety of sugar can be found in fruits and vegetables
a)Better variety of sugar in diet allows for better absorption during exercise
b)Read sports drink labels for more than 1 sugar
4.HFCS is a factor that is believed to lead to obesity
a)Chemical process of converting corn starch to corn syrup and 42% to 55% of
glucose to make it sweeter
b)Changes in leptin and insulin can lead to weight gain
c)Fructose is metabolized differently than glucose in favor of fat production
(Bray, Nielsen, & Popkin 2004; Vertanian, Schwartz, & Brownell 2007)
5. Glucose Polymer or Maltodextrins
a)when sweetened with polymers, sports drinks can provide rapid absorption and
provide more energy with less sweetness than regular sugar
6.Complex carbhydrates
a)glycogen in muscle and starch in plant food
b)formed when sugar link together into a complex chain
7.Plants contain starch(extra sugar)
a) Vegetables convert sugar into starch with ripening
b)plants convert starch into sugar
(1)i.e. Green banana = 80% starch / 7% sugar
(2)i.e. Mostly yellow banana = 25% starch / 65% sugar
(3)i.e. Spotted = 5% starch / 90% sugar
c)Starches such as potatoes, rice, and bread are digested into glucose then stored
for future use or used for energy
8. Is Carbohydrate Fattening?
a) No, they are less fattening than fatty foods.
B. Quick and Slow Forms of Carbohydrate
1. Fall into the Glycemic Index (GI)
a) How blood sugar is affected by 50g (200 calories) of carbohydrates (excluding
fiber)
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b)High GI foods spike blood sugar
(1)i.e. White Bread
c)Low GI foods gradually increase blood sugar
(1)i.e. Beans
2.Originally created for people with diabetes to help regulate blood sugar
a) Eating foods in combination alters GI (Franz, 2003)
b)Athletes also eat foods solo: bananas or bagels
c)Exercise Scientists wanted to know the affects of quick or slow carbohydrates
on performance.
3.Eat without worry of the GI
a)Eat fruits, vegetables, and whole grains
b)Many variables affect a foods GI
c)Carbohydrates can be immediately absorbed from the blood into a well-trained
muscle
d)Sedentary people secrete more insulin than athletes
e)Best way to increase endurance is to eat carbodrates before and during exercise
4.Eat “easy-to-digest carbohydrates in between exhausting exercise events
a)Eat 0.5g of carbohydrates per pound of BW(1g per kgBW), or 300 calories for a
150lb athlete.
(1).Do this every 2 hours for 4-6 hours.
5.Insulin and Fat Storage
a)Excess calories are fattening, not insulin
b)Insulin stimulates appetite and and fat deposition
(1)High GI foods receive a bad reputation
c)More research is needed to show if a fit person that has a diet based around if
low GI foods will lose weight easier
C. Carbohydrate for Glycogen
1.Average 150-pound male has 1,800 calories of carbohydrates stored in the muscles,
liver, and blood.
a)1,400 calories in muscle glycogen
b)320 calories in liver glycogen
c)80 calories in blood glucose
2. Carbohydrates in muscles are used during exercise
a)Glycogen stores are used primarily during hard exercise
b)Carbohydrate-loaded muscles store about 20-50% more glycogen than
untrained muscles (Costill et al. 1981).
3. Low-carbohydrate diets can be detrimental to performance.
a)Body needs 3-5g of carbohydrate per pound of body weight.
b)55-65% percent of total calories should come from carbohydrates.
4. Motion analysis of elite ice-hockey teams showed that teams who ate 60%
carbohydrates, skated 30% longer and faster than those who ate 40% carbohydrates.
5. Well-fueled athletes who performed better in the final period of a game than those with
inadequate carbohydrate intakes (Ackermark et al. 1996).
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6. Consuming carbohydrate allows for muscle glycogen after exercising.
D. Carbohydrate Loading for Endurance Exercise
1. Endurance athletes that compete for more than 90 minutes should saturate muscles
with carbohydrates.
2. 9-steps to carbohydrate loading:
a)Carbohydrate load daily.
(1)Prevent muscle glycogen reduction by eating 3-5g of carbohydrate per
pound of body weight daily.
b)Taper your training.
(1)Perform last week of hard training 3 weeks before race day.
(2)Taper 2 weeks out
c)Eat enough protein.
(1)Eat two small servings every day of protein-rich foods
d)Do not fat load.
(1)Reduce fat intake to 20-25% of total calories
e)Choose fiber-rich foods.
f)Plan meal times carefully.
(1)Carbohydrate load two days prior to an event if nerves play a role the
day before.
g)Drink extra fluids.
(1)Drink 2-3 glasses of water up to 2 hours before an event, followed by
another cup or two 5-10 minutes before race time.
h)Be sensible about your selections.
i)Eat breakfast on event day.
E. Bonking
1. Liver glycogen becomes depleted and causes a lack of “brain food,” blood sugar into
the bloodstream.
a)Causes an athlete to become:
(1)Uncoordinated
(2)Unable to concentrate
(3)Light-headed
(4)Weakened
F. Recovery From Daily Training
1. Carbohydrates are important for daily training.
a)Muscles can become chronically fatigued from a low-carbohydrate diet.
G. Carbohydrate-Rich Foods
1. 4 calories = 1g of carbohydrate
2. ACSM, ADA, and Dietitians of Canada 2000 suggest:
a) 3-5g per pound of body weight daily for endurance athletes
b)2-3g pound of body weight daily for fitness exercises
VII. Protein to Build and Repair Muscles
A. Defining Protein Needs
1. 5% of energy comes from protein during endurance exercise.
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2. Too few calorie intake leads to protein being burned for energy.
a)Instead of being used to build and repair muscle
3. Protein is necessary for muscular development and growth in teens.
4. Untrained individuals need extra protein when starting an exercise program.
B. Athletes need slightly more protein than regular people do.
1. 0.5-0.7g of protein per pound of body weight.
2. RDA is 0.4g per pound of body weight.
3. No evidence that eating <0.9g of protein per pound of body weight will provide an
athletic advantage (Lemon 1995).
4. No evidence that eating 0.5g of protein along with extra protein supplementation will
enhance muscle strength or size (Godard, Williamson, and Trappe 2002).
C. Too Much Protein
1. Too much protein intake leads a lack of carbohydrate for fueling muscles
2. Drink excess fluids with excess protein.
3. Buying animal protein can be costly.
4. Diets high in protein can also be high in fats.
D. Healthful and Convenient Meat Choices
1. Take advantage of delis.
2. Purchase extra-lean cuts of beef, pork, and lamb to reduce saturated fat intake.
3. Get rid of more fat.
4. Degrease meals by wiping off grease
5. Add meat to a meal accompaniment, like spaghetti sauce.
E. Protein and the Vegetarian
1. Replace meats with beans.
a)Need a source of plant proteins
(1)Peanut butter, kidney beans, chickpeas, tofu, or nuts
2. Female Vegetarians and Amenorrhea
a)Amenorrheic athletes are 2-4x more likely to suffer a stress fracture than regular
menstruating athletes (CLark, Nelson, and Evans 1988; Nattive 2000; ACSM 2007).
b)Need healthful food plan with adequate protein.
3. Iron and Zinc Requirements
a)Athletes at the highest risk for developing iron-deficiency anemia are:
(1)Female athletes that lose iron through menstrual bleeding.
(2)Vegetarians that do not consume red meat or iron-enriched cereal.
(3)Marathon runners who may pound feet on the ground during training
that may damage red blood cells.
(4)Endurance athletes that sweat heavily and may lose iron.
(5)Teenagers athletes, mainly females, that grow quickly and may.
consume inadequate iron.
b)Boosting iron intake:
(1)Consume lean meats and dark meats of turkey and chicken 3-4x weekly
(2)Choose breads and cereals that say “iron enriched or fortified”
(3)Use cast-iron skillets for cooking
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(4)Do not drink coffee or tea with every meal, drink 1 hour before meals
(5)Eat poorly absorbed vegetables with animal sources.
(a)i.e. Beef and broccoli or chicken and spinach
c)Suggested level of 20 micrograms per deciliter of blood or higher of ferritin
d)Recommended zinc intake is 8mg form women and 11mg for men.
4. The Balanced Vegetarian Diet
a)Tofu, and other soy products are healthful additions to a meat-free diet
b)Vegans need a vegetable protein that is high in the particular limiting amino
acid.
(1)Grains plus beans or legumes
(2)Legumes plus seeds
5. Protein Powder, Shakes, and Bars
a)Bulking up is a matter of eating extra calories and exercising more
(1)Not extra supplements
b)Role of protein in the gaining process:
(1)Exercise, not extra protein, is the key to developing bigger muscles.
(2)Beware of extra fat.
(3)Expensive muscle-building supplements are not the answer.
c)Protein supplements are beneficial for a self-proclaimed anorexic vegetarian
VIII. Replacing Sweat Losses
A. Muscles generate 20x more heat during exercise than at rest.
1. Sweat is what keeps the body cool.
B. Weigh yourself before exercise, nude to get absolute bodyweight.
1. For every pound lost
C. Thirst is the conscious awareness for water or other fluids.
1. Sweat causes significant loses of water in blood.
a)Blood then contains a high concentration of sodium
b)Replace water loss to bring blood back to normal concentration
2. Athletes should drink before they are thirsty
a)You lose 1% of your body weight by the time the brain signals for thirst
b)Heart then needs to beat 3-5x more per minute.
c)2% loss is equivalent to dehydration.
d)3% loss can affect aerobic performance (Coyle and Montain 1992).
3. Children and adolescents have poor thirst mechanisms.
a)Become irritable after a hot day from dehydration
b)Keep fluids readily available when not readily available
4. Senior citizens are less sensitive to thirst than younger adults
a)67-75 year olds were less thirsty and freely drank less water than 20-31 year
olds when deprived of water for 24 hours (Phillips et al. 1984).
D. Fluid Physiology 101
1. Fluid and Electrolyte Requirements:
a)Sweat ranges can range from 1-4 pounds per hour based on sport, body size,
intensity, clothing, and climate conditions.
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b)Check the color and quality of urine to check for dehydration.
c)Signs of chronic dehydration are:
(1)Chronically fatigued
(2)Headachy
(3)Lethargy
2. Dehydration and Performance
a)During rehydration, weight should remain the same
b)Weight may drop if:
(1)Restricting calories to lose fat
(2)Eating an abnormally high amount of sodium the night before
(a)water-retaining Chinese dinner
(3)Experiencing 2-4 pounds of premenstrual bloat
3. Fluids Before Exercise
a)Pre-hydrate with 2-3mL of water per pound of body weight at least 4 hours
before an exercise bout.
b)Drinks with sodium or salty snacks can stimulate thirst to drink more.
(1)Helps retain fluids better
4. Fluids During Exercise
a)Drinks during exercise should contain:
(1)110-170mg of sodium per 8 ounces.
(2)20-50mg of potassium per 8 ounces.
(3)12-24g of carbohydrate per 8 ounces.
b)Eat 120-240 calories of carbohydrate with water every hour during exercise
(1)i.e. 16 ounces of Gatorade contains 25 grams of carbohydrate and 100
calories.
(2)i.e. 16 ounces of Powerade contains 35 grams of carbohydrate and 140
calories.
5. Fluids After Exercise
a)Need for rehydration is based on how fast you need to recover.
b)Drinking >50% of fluid lost via sweat will help recovery from dehydration.
c)Body may need 24-48 hours to recovery.
E. Hyponatremia and Sodium Loss
1. Urine output of 1 tablespoon to 1 quart per hour is regulated by the kidneys for water
balance.
a)Drink up 2 or more hours before exercise.
2. Hyponatremia is from too much water consumption leading to diluted body fluids and
a sodium imbalance is created.
a)In events that last <4 hours, it is caused by overdrinking water before, after, and
even after the event.
b)Extreme sodium loss is the cause in events that last >4 hours.
c)Replace sodium losses during extended exercise.
(1)Consume 250-500mg of sodium per hour
d)Preventing hyponatremia:
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(1)Avoid water loading before an event
(2)Consume salted foods and fluids 90 minutes before exercise
(3)Drink an endurance sports drink with higher amounts of sodium than
standard sports drinks during extended bouts of exercise in heat.
(4)Eat salty foods, as tolerated, during an endurance event
(5)If stomach is “sloshing” stop drinking water
F. Fluid Choices
1. Best options for fluids with calories:
a)Orange juice
b)Soft drinks
c)Water
d)Energy drinks
e)Green tea
E. Alcohol and Athletics
1. If you drink alcohol as part of a recovery diet post-exercise, follow these facts:
a)It is a depressant
b)Late-night drinking can lead to lack of sleep and throw off the next day’s
workout
c)Poor source of carbohydrates
d)Absorbed directly from the stomach into the bloodstream
e)Beer is a diuretic
(1)The more beer consumed = the more fluids lost.
f)Liver breaks down alcohol at a fixed rate:
(1)4 ounces of wine or 1 can of beer per hour.
g)Stay away from drinking alcohol in hot tubs
(1)Body temperature is impaired with alcohol
h)Don’t drink and exercise
i)Calories in alcohol are fattening
j)Drink moderately if you decide to drink
k)Drinking to “fit in” or “be popular” is a myth (Wagner, Keathley, and Bass
2007):
(1)Out of 117 Texas student-athletes, 22% abstained from drinking alcohol
(2)68% were light-moderate drinkers
(3)59% did not binge drink
IX. Fueling Before Exercise
B.Put fuel in your car before you drive it.
1.PreExercise fuel has 4 main functions:
a)Prevents hypoglycemia (low blood sugar).
b)Settles your stomach, absorbs gastric juices, and staves off hunger.
c)Fuels Muscles:
(1)Carbohydrates eaten in advance are stored as glycogen.
(2)Carbohydrates eaten within an hour are ready to go.
2. Gives the mind closure that you are ready to go.
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3. Exercising on ‘Empty’ does not mean more body fat will be lost
a)More vigorous exercise can be attained by eating PreExercise snack
B.Go by Your Gut
1. Stamina, strength, endurance, and enjoyment can be enhanced by PreExercise snacks
2. 30-50%of endurance athletes may get:
a) Stomach and Upper Gastrointestinal problems.
b) Intestinal and lower GI problems (gas, intestinal cramping, urge to defecate,
loose stools, or diarrhea).
c) 63% of 362 Hawaii Ironman Triathlete finishers experienced 1 or more GI
problems.
(1) 14% of entire field.
(2) No correlation to race times or gender (Sallis, Longacre, and Morris
2007).
d) No 1 food can guarantee top performance.
3. Food choices vary person to person and sport to sport.
a)learn through trial and error.
b)running sports experience more digestive problems due to the body moving up
and down.
4. Train intestinal tract to tolerate PreExercise fuel.
a) Keep in mind of vulnerable factors for GI Problems:
(1)Type of sport
(2)Training status
(3)Age
(4)Gender
(5)Emotional and Mental Stress
(6)Exercise Intensity
(7)PreCompetition food intake
(8)Fiber
(9)Caffeine
(10)Gels and Concentrated sugar solutions
(11)Level of Hydration
(12)Hormonal Changes
5. Fuel Before Morning Workouts.
a)Skipping breakfast leads to running on fumes.
b)Odds are you will perform better with something in system.
(1)While sleeping, liver glycogen can deplete.
(2)Low blood sugar makes fatigue get earlier.
c)How much food eaten varies person to person.
(1)i.e. Few crackers, slice of bread, glass of juice, bowl of cereal, or whole
breakfast.
(2)Less needy of early morning food with late snack.
(3)0.5g per lb of BW 1 hour before or 2 g per lb of BW, 4 hours before
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d)Athletes that ate 400 calories of carbohydrates before testing, bike moderately
hard for 136 minutes in comparison to 109 minutes who only drank water before (Schabert et al
1999).
(1)400 Calories = 1 average bowl of cereal with milk and banana.
(2)Eat what is comfortable for you.
6) Fuel Before Afternoon Workouts
a)Cyclists who ate 300 calories before exercise, absorbed 100% of calories during
an hour of moderate to somewhat hard exercise (Sherman, Pedan, & Wright 1991).
(1) Body can digest food during exercise if a pace can be maintained for
30 or more minutes.
b)Stomach shuts down, so that more blood can flow to the muscles during intense
exercise
c) Sherman et al 1989, cyclists either ate 1,200 calories 4 hours before or nothing
before a test. Eaters performed 15% harder during last 45 minutes, as compared to nothing.
(1) Supplied more fuel.
7) Eat the Right Food at the Right Time
a)PreExercise snack should be predominantly carbohydrates.
(1)Empties from stomach and into muscles quickly.
b)8am Event: Eat carbohydrate-rich dinner and consume extra water night before.
(1)2 hours before, eat 200-400 calorie meal.
c)10am Event: Same night before standards.
(1)3 hours before, eat an ordinary breakfast.
d)11am Event:
e)2pm Event: Allow for carbohydrate-rich breakfast and light lunch by 10 am for
4 hour digestion.
(1)French toast, pancakes, poached eggs
f)8pm Event: Carbohydrate-rich breakfast and lunch, tolerated dinner by 5pm, or
light meal between 6pm and 7pm. Drink fluids all day.
g)All Day Event: 2 days prior, lighten exercise intensity and volume, as well as
take a rest day. Carbohydrate-rich foods meals and many fluids.
8) PreExercise Fueling Guidelines
a)Eat carbohydrate-rich meals daily to fuel or refuel muscles.
(1)Eat snacks before exercise to prevent hunger during and maintain blood
sugar.
b)Exercise <60minutes without being able to eat, eat night before.
c)Exercise <60 minutes, eat foods that digest and settle well.
(1)Toast, granola bars, bananas, etc.
d)Cut back on high fat sources such as cheese omelets, fried chicken, or
hamburgers.
(1)Harder to empty from stomach.
e)Be careful about consuming sugary foods: soft drinks, or even sports drinks.
f)Give time for digestion.
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g)Allow more time before high intensity exercise for digestion.
h)Weak stomachs should keep in consuming mind liquid meals.
i)If nerves play a role before an event, eat the night before.
j)Take your “special pre-event foods” with you when you travel.
k)Do not eat “new” foods before an event.
l) Always hydrate.
X.Fueling During and After Exercise
A. Eating During Extensive Exercise
1. Balance energy output with fluid input(fluid and blood sugar losses)
a)After 1st hour of exercise consume 100-250 calories of carbohydrates for every
hour of endurance exercise (ACSM, ADA, and Dietitians of Canada 2000).
2. Choose more than 1 option for carbohydrate intake.
a)Sports drink with a banana, or energy bar.
b)Carbohydrates contribute to 50% of energy during moderate to hard endurance
exercise.
3. Liquid and solid carbohydrates serve the same purpose (Mason, McConell, and
Hargreaves 1993).
a)Sources of carbohydrates:
(1)Fruits or vegetables
(2)Gels or energy bars
(3)Sports drinks or candy
4. More carbohydrate is not always better.
a)Women cyclists that performed 2 hours of moderately hard endurance training
performed the same with 60g of glucose per hour as opposed to cyclists that received 90g of
glucose per hour (Wallis et al 2007).
b)Carbohydrates can sit in the stomach without being absorbed.
5. Effects of sugar while training in different temperatures.
a)In warmer temperatures fluid intake is more important than carbohydrate/sugar
intake.
(1)Risk of dehydration.
b)Colder climates are less inclined to cause dehydration.
6. Practice eating during endurance exercise
a)Train intestinal tract as you would with the lungs and muscles.
b)100-250 calories consumed per hour of exercise may be a lot someone.
c)Practice trying different foods during endurance training.
(1)Helps prepare for race days.
B. Cramping Your Style?
1. Cramping is a reasonably unknown phenomenon.
a) Cramps could be caused from muscle fatigue and associated nerve malfunction
which causes an imbalance between muscle excitation and inhibition, preventing muscle
relaxation (Schwellnus et al. 2004).
b) Related to overexertion with factors from:
(1)Fluid Loss
Copyright © 2014 by Connor Abreu"
(2)Poor conditioning
(3)Electrolyte imbalance (Jung et al. 2005)
c) Contributing factors to dehydration lack of:
(1)Water
(2)Calcium
(3)Potassium
(4)Sodium
(5)Magnesium
C. Fueling During Tournaments and Back-to-Back Events
1.Goals for exercising in extended periods of time:
a)Maintain proper hydration
b)Maintain normal blood sugar levels
c)Eat clean foods prior to an event:
(1)Bagels
(2)Bananas
(3)Juices
(4)Pretzels
(5)Yogurt
(6)Chocolate Milk
(7)Other high carbohydrate sports snacks
d)Pack gym bags or coolers with those clean foods
D. Pit Stops
1. GI Problems are common among athletes
a)Experiment with different foods before a workout:
(1)Consume Liquids
(2)Decrease fiber
(3)Reduce suspect foods: coffee or milk
(4)Exercise in morning before you eating a big breakfast
(5)Fuel during the morning exercise with a sports drink
(6)Eat breakfast the night before
(7)Eliminate nonsteriodal anti-inflammatory drugs (Aspirin or Advil)
(8)Experiment with antidiarrheal medication (Imodium).
b) Fear of constipation:
(1)Eat fiber-rich cereals and breads
(2)Eat fruits and vegetables
(3)Drink warm liquids in the morning
c) Fear of “Rapid Transit”
(1)Chart your daily food and fluid intake weekly
(2)Eliminate problem foods such as broccoli, milk, onions, or corn.
d)If constant GI or intestinal problems, cramping, or diarrhea occur, contact a
physician.
E. Recovering From Extensive Exercise
1. Eat the right foods to recovery from exercise better
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a)Serious athletes should eat after workouts with the same care as the PreExercise
meal.
b)Making the right choices will allow for the best possible recovery.
2. Recreational exercisers that workout 3-4 times a week:
a)Recovery diet not be worried about recovery diets.
b)Muscle glycogen stores can replenish between workouts.
3. Competitive athletes who exercise more than 1 time a day:
a)Recovery diet should be taken seriously.
b)Give concern to what you eat after the first exercise bout.
F. Nutrient Timing
1.Muscle breakdown during a hard workout can be stopped by eating as soon as tolerable.
a)Eat within the 45-minute window after a workout
2. Refueling helps in 2 ways:
a)Insulin is released by the carbohydrate stimulus
b)Carbohydrates and protein(10-20g) together reduces cortisol, hormone that
breaks down muscles.
G. Recovery Fluids and Foods
1. Top priority post-exercise: replace fluids
a)Lose less than 2% of body weight.
b)Create a drinking schedule.
2. Number 2 priority: optimize muscle glycogen replenishment
a)Highly necessary if exercising hard and then performing another bout 4-6 hours
later.
b)Eat carbohydrate-rich food and beverages, with protein for best results.
(1)0.5g of carbohydrate per lb of BW every hour at 30-minute intervals
(Ivy 2001).
(2)1g of carbohydrates = 4 calories, consume about 300 calories within the
first 30 minutes.
(3)Consume another 300 calories after another 30 minutes.
c)Daily carbohydrate intake should be 3-5g per lb of BW
(1)450-750 calories for 150 lb athlete.
d)Eat primarily carbohydrate-based foods post-exercise with little complimentary
protein.
(1)V8 Juice and a turkey sub
(2)Fruit smoothie(yogurt or milk) and a handful of pretzels
(3)Cran-apple juice, string cheese, and crackers
(4)Bowl of Cheerios with milk and a banana
H. Recovery Electrolytes
1. Sweat creates fluid and mineral loss.
a.Electrolytes, Potassium, and sodium are affected
b.16oz of sweat contains about:
(1) ~80-100mg of potassium
(2) ~400-700mg of sodium
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c.Athletes and people who exercise >4 hours should consume extra salt.
(1)Sprinkle salt on recovery meals
(2)Choose salty foods: olives, pickles, or crackers
d.Sports drinks used for recovery are sodium poor.
(1)Designed to take during exercise
I. Recovery Vitamins
J. Taking Time to Recover
1.Eating well is not the contributing factor to preventing fatigue.
a)Inadequate rest, excessive training, or too little sleep are all variables of fatigue
2. Overtraining
a)Symptoms include:
(1)Loss of appetite
(2)Losing weight
(3)Insomnia
(4)Frequent colds
(5)Respiratory Infections
(6)Muscle or Joint pain with no cause (Sherman and Maglischo 1991).
b)Preventing overtraining:
(1)Eat a proper sports diet with adequate carbohydrates and protein
(2)Allow recovery time between exercise bouts of intense exercise
(3)Get adequate sleep
c)Rest days with little or no training are important
(1)Muscles need 2 days of rest and no exercise to replenish muscle
glycogen stores.
d)Swimmers performed just as well after 1, 90-minute training session per day vs
2, 90 minute training sessions (Costill et al. 1997).
(1)Quality over Quantity
XI.Supplements, Performance Enhancers, and Engineered Sports Foods
A. Best option: eat foods as close to natural form as possible
1. Improving health, preventing disease, optimizing healing, and enhancing performance.
a)Eat these types of foods:
(1)Vegetables
(2)Fruit
(3)Whole Grains
(4)Lean meats
(5)Low-fat dairy foods
(6)Nuts
(7)Legumes
(a)All rich in a combination of vitamins, minerals, fiber, protein,
fat, carbohyrdates, antioxidants, and phytochemicals.
B. Vitamin and Mineral Supplements.
1. Vitamins are metabolic catalysts that regulate biochemical reactions within your body
a)Found in plants
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b)Created by plants
2. Minerals are natural substances that plants must absorb from the soil.
3. The body cannot produce vitamins and minerals on its own.
a)Optimal health and performance can be achieved by eating a variety of whole
foods.
b)There are 14 vitamins and 15 minerals found each with individual functions.
(1)Calcium maintains rigid structure of bones
(2)Sodium helps control water balance
(3)Iron transports oxygen to the muscles
(4)Thiamin helps convert glucose into energy
(5)Vitamin D controls the way your body uses calcium
(6)Vitamin A is part of an eye pigment that helps you see in dim light
4. Vitamin supplements will not increase performance, strength, endurance, provide
energy, or build muscle in healthy active people.
a)On the contrary, exercise does not significantly increase vitamin and mineral
needs.
5. Eat variety of foods from all food groups to achieve all vitamin, mineral, and protein
needs (International Olympic Committee 2004).
a)IOC suggests not taking high doses of vitamin C, E, beta-carotene, selenium,
and magnesium.
6. More exercise = more eating
a)Active people are more likely to meet vitamin and mineral needs over sedentary
people who eat little.
7. Deficiencies do not develop over night.
a)They develop over a course of months or years.
b)i.e. Subject with anorexia that has an inadequate vegetarian diet.
C. Are Supplements Health Insurance?
1. Multivitamin supplements are not harmful, however DO NOT improve health.
a)“Evidence is insufficient to prove the presence or absence of benefits from use
of multi-vitamin or mineral supplements to prevent cancer and chronic disease” (Huang et al.
2006, National Institutes of Health 2007).
2. Latest research suggests many supplements are overly-hyped:
a)Antioxidants do not protect against heart disease (Marchioli et al. 2001)
b)High-doses of antioxidant vitamin supplementation is unlikely to be of real
practical benefit (Bjelakovic et al. 2007)
c)Body fat is not lost with Chromium
d)B Vitamins do not reduce the risk of heart disease, stroke, and memory loss
e)Colds cannot be prevented with Zinc
D. Supplementing in Special Situations
1. People at risk for nutrition deficiencies should consider simple multivitamins or
mineral pills:
a)Restricting Calories for consuming <1200 calories a day
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b)Food allergens
c)Lactose intolerant
d)Indoor athletes who spend minimal time in the sun, take Vitamin D
e)Contemplating pregnancy
(1)Diet rich in folic acid, in combination with multivitamins that contain
400 micrograms of folacin to prevent certain birth defects.
f)Pregnant women.
g)Vegans - may be deficient in vitamin B12, D, and riboflavin
h)Elderly People
E. Deciding Whether to Supplement
1.Guidelines for taking a one-a-day type of vitamin pill:
a)Choose supplements with vitamins and minerals close to 100% daily values
b)Stay away from supplements with immoderate doses
c)Buy and use before expiration date
d)Disregard “natural vitamin” claims.
e)Chelated supplements offer no advantages
f)Look for the USP on the label to see if manufacturer followed standards from
U.S. Pharmacopeia
g)Choose nationally known brands
h)Take supplements with or after meals for optimal absorption
2. Foods can supply the nutrients the body needs:
a)Vitamin C - oranges and other citrus fruits, strawberries, kiwi, broccoli, peppers,
tomatoes, and leafy greens
b)Vitamin E - sunflower seeds, almonds, peanut butter, wheat germ, and avocado
c)Beta-carotene - carrots, sweet potatoes, broccoli, tomatoes, kale, cantaloupe,
and apricots
d)Selenium - seafood, lean meat, chicken, whole grains, and low-fat dairy
F. Performance Enhancers
1.Athletes who are required to undergo drug testing need to be aware of contaminated
nutritional supplements that can cause failed drug tests (van der Merwe and Grobbelaar 2005).
2. Muscle Builders
a)To build muscle, you need to lift weights and eat an appropriate sports diet
3. Most common types of muscle building supplements:
a)Creatine
(1)Found naturally in muscles
(2)Provides energy up to 10s
(3)In a study of 21 athletes, 4 reported no changes in performance (Kilduff
et al. 2002).
(b)DHEA (dehydroepiandrosterone)
(1)Also known as prohormones
(2)No evidence of that DHEA increases muscle mass or performance
(c)HGH (human growth hormone)
(1)Rumor - helps slow aging process
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(2)Adverse side effects: swelling, painful joints, enlarged breasts for males
(Liu et al. 2007).
(d)HMB (beta-hydroxy beta-methylbutyrate)
(1)Essential amino acid leucine byproduct
(2)
4. Energy Boosters:
a)Arginine
(1)See nitric oxide
b)Caffeine
c)Coenzyme Q10
(1)Negative effects on athletes and can increase oxidative damage (Burke
2007).
d)Ginseng
e)Glucuronolactone
f)Guarana
(1)1g equates to 40mg of caffeine
g)Nitric oxide
(1)Vasodilator that opens blood vessels and supposedly increases blood
flow to muscles.
h)Sodium bicarbonate
(1)Can improve performance in high-intensity exercise that lasts 60-180
seconds, but causes nausea and diarrhea.
j)Synephrine
I)Taurine
5. Immunity Boosters
a)Bovine colostrum
b)Carbohydrate
c)Echinacea
d)Glutamine
e)Vitamin C
d)Vitamin E
6. Bone and Joint Protectors
a)Chondroitin
b)Glucosamine
G. Commercial Sports Foods and Fluids
1. Experiment with different products during training to see which one is best for you
2. Commercial foods are more about convenience than necessity
XII. Age-Specific Nutritional Needs
A. Nutrition and Pregnancy
1. Pregnancy and obesity are unrelated
a)Underweight women tend to gain more weight than overweight women at the
start of pregnancy
2. Nutrition Before Pregnancy
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a)Do not wait until pregnancy to eat well
b)Pre-pregnancy sports diets should be abundant with folate, and a B vitamin to
help prevent brain damage in the fetus.
3. Nutrition During Pregnancy
a)Pregnancy is different for every women
b)Diets should involve:
calcium-rich foods,
folic acid,
dark or colorful vegetables,
fresh fruits,
whole grains
foods rich in iron and protein
c)Taste may change for 2/3 of women.
(1)Can develop dislikes for certain foods
d)Cravings for certain food such as: salt, fat, or red meat can be signs that your
body may be lacking of those foods and nutrients.
(1)Control cravings for sweets in moderation
4. Nutrition After Pregnancy
a)Pregnancy physique may last for another 9-12 months after pregnancy.
b)In order to return to pre-pregnancy weight or desired weight, eat healthfully and
believe this will contribute to this return
c)Stress and frustration can contribute to motherhood weight gains and impede on
weight-loss.
d)Women who were all runners, reported weight loss to pre-pregnancy weights
within 5 months after running 5 weeks post-delivery (Lutter and Cushman 1982).
B. Family Nutrition
1. Contrary to popular belief, kids and parents do not need to eat a perfect diet in order to
have a good diet.
a)By eating a variety wholesome foods, kids can achieve nutrient needs with only
1,200-1,500 calories.
b)Offer a healthful second lunch after school and before sports in order to
minimize the intake of “not-so-good foods.”
(1)i.e. Peanut butter on crackers, or a fruit smoothie
2. Helping Your Overfat Child
a)Diets for children can be more problematic than beneficial.
(1)Can disrupt the natural ability of eating when hungry and stop when
satisfied.
(2)Can lead to binge, “last-chance eating.”
b)Do not restrict food, rather educate on being active and healthy.
C. Nutrition for Older Athletes
1. Research suggests that masters athletes have no significantly different nutrition needs
than younger athletes.
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a)Make sure to routinely eat nutrient-dense, health-protective foods for quality
calories.
(1)Reduce the risk of heart disease, cancer, osteoporosis, and other
debilitating diseases of age.
2. Winning food plan for older athletes:
a)Protein
(1)Slight increase in need, but same recommendation as younger people.
(2)Eat Protein in at least 2 meals a day
(3)Eat protein rich fish
(a)Salmon
(b)Tuna
(c)Other oily fishes
(4)Goal is 8 ounces of oily fish per week (2 servings).
b)Fat
(1)Consume plant and fish oils to stave of inflammation.
c)Calcium
(1)Eat calcium-rich foods.
(2)Lift weights 2 times a week.
d)Fiber
(1)Eating fiber-rich foods leads to having regular bowel movements.
e)Vitamins
(1)Eat colorful fruits and vegetables.
(2)”Eat a rainbow of produce.”
f)Fluids
(1)Decreased thirst mechanism with increased age.
(2)Drink enough fluids to urinate every 3-4 hours
D. Women, Weight, and Menopause
1. Everybody gains weight as they age, key is to eat quality calories for good health.
a)Many woman fear a “mid-life weight gain.”
b)Menopause does not alway cause women to gain weight.
c)Sternfeld et al. 2004, showed out of 3,000 women ages 42-52 gained an average
of 4.6 pounds over the course of 3 years.
2. Menopause occurs during a time of less activity.
a)Less activity causes a decrease in calorie needs
b)Muscle mass decreases with age unless regular strength training is performed.
c)Less muscle mass means there will be a lower metabolic rate, along with less
calories burned.
3. Sleep deprivation can lead to weight gain.
a)Less sleep leads to an increased appetite.
b)Hormones that increase appetite, grehlin, become more active (Taheri et al.
2004).
4. If undesired weight gain occurs, learn to eat healthy.
XIII.Assessing Your Body: Fat, Fit, or Fine?
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A. Body Fat: Why Do We Have It?
1. Body needs a certain amount of fat to function normally
a)Essential for nerves, spinal cord, brain, and cell membranes.
b)Essential fat makes up ~4% of body weight, or 6 fat pounds for a 150-pound
man.
c)Essential fat makes up ~12% of body weight, or 15 fat pounds for a 125-pound
woman.
d)Woman contain essential fat storage in the hips, thighs and breasts.
(1)Readily available to nourish for a healthy baby if pregnancy occurs.
2. Body Fat and Exercise
a)Exercise programs do not lead to lost body fat.
(1)Calorie deficits need to be created daily.
(a)Burn more calories than you consume.
b)Adding exercise will aid in losing weight.
c)Hunger is correlated to the amount time spent exercising.
d)Men are more likely to lose weight through exercise than women.
e)Spot reduction is a disproven myth.
f)Muscle does not turn into fat with inactivity, and vice versa.
(1)Muscles atrophy with inactivity.
g)Cellulite occurs more in women than in men.
(1)Women have thinner skin, but larger fat compartments
3. Body Image
a)Visual appearance and body weight can be misleading for some athletes.
(1)Let go of body dissatisfactions.
(2)Accept your body.
b)Are you imagining the wrong body?
(1)Unsatisfied body images occurs in one-third of American.
(a)Women more so than men.
(2)Women complain about their: breasts, buttocks, thighs, and abdomen.
(3)Men complain about their: upper body, abdomen, and balding scalp.
c)Learn to love your body
(1)25% of self esteem issues come from body image.
(2)Come to peace with your body by:
(a)Come up with positive names for disliked body parts.
(b)Acknowledge the body parts that are liked.
(c)Give credit for attractive body parts.
B. Don’t Play the Numbers Game
1.Avoid the scale if you worry about your weight
2. Athletes who sweat a lot during exercise cheat the scale by weighing themselves after a
workout.
a)May see 5-pounds lost, but is 5-pounds of sweat.
3. Overfat people can weigh in weekly for positive reinforcement.
4. Lean athletes trying to drop weight should avoid the scale.
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5. Sports with weight demands can lead to difficult situations for athletes.
C. How much should I weigh?
1. Women should weigh 100-pounds for first 5 feet of height, followed by 5-pounds per
inch after.
a)i.e. Woman at 5 feet, 6 inches should weigh approximately 130 pounds.
2. Men should weigh 106 pounds for first 5 feet of height, followed by 6-pounds per inch
after.
a)i.e. Man at 5 feet, 10 inches should weigh approximately 166 pounds.
3. Lose 5-10% of bodyweight if significantly overweight.
4. Body Mass Index
a)Poor method of screening athletes for overfatness.
b)28 collegiate hockey players received BMIs of 26(overweight), while being
measured at 13% body fat (Ode et al. 2007).
5. Body-Fat Measurements
a)Underwater Weighing
b)Bod Pod
c)Skindex or Skindfold Calipers
d)Bioelectrical Impedance
XIV. Adding Bulk, Not Fat
A. Increasing your weight
1. To increase a pound of BW a week, you need to theoretically eat 500 more per day
than a typical intake.
a)200 prisoners (without family history of obesity) were asked to be gluttons and
gain 20-25% of their body weights (Sims 1976).
(1)20 out of the 200 were able to gain the weight over a year and a half.
b)People who have difficulty gaining weight, may have a genetic predisposition to
thinness if other family members are thin.
(1)Hard gainers could also be chronic fidgeters.
(a)Chronic fidgeting could burn from 300-700 calories daily.
B. Extra protein to build muscles
1. Eating a very high protein diet will not help gain weight.
a)Extra protein is not stored or converted into bigger muscles
(1)Excess calories should come from extra carbohydrates
C. Boosting your calories
1. Eat larger than normal meals at least 3x a day, with snacks 1-2x a day.
a)Eat foods that are compact and dense.
(1)More food can fit in the stomach this way with less volume.
2. These foods can boost daily caloric intake, as well as being healthy:
a)Cold cereal
b)Hot cereal
c)Juices
d)Fruits
e)Milk
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f)Toast
g)Sandwich
h)Soups
I)Meats
J)Beans, Legumes
K)Vegetables
L)Salads
M)Potatoes
N)Desserts
O)Snacks
P)Alcohol - Moderate amounts can stimulate appetite and add extra calories.
(1)Do not substitute for any other wholesome beverages.
D. Weight-gaining drinks
1. Commercial drinks are high-calorie beverages.
a)More convenience than necessity
b)Price for 1,000 calories can range from $2.50-4.50
c)There are no advantages to drinking these over eating real food (Godard,
Williamson, and Trappe 2002).
d)Ingredients vary from drink to drink.
(1)Usually are low in saturated fat, making it a better choice to gain extra
calories.
(2)Sport supplement industry is poorly monitored.
e)With balanced meals you may be already meeting carbohydrate and protein
needs
(1))0.7-0.8g of protein per pound of body weight.
(2)3-5g of carbohydrate per pound of body weight.
(3)Allows for weight-gain drinks to be convenient, concentrated calories.
E. Eating at the right times
1. Need to eat the right foods at the right times to increase muscular growth:
a)Fuel up with carbohydrate-protein snacks before strength-training
(1)i.e. Yogurt
b)After a workout immediately refuel with more protein and carbohydrates.
c)Eat every 4 hours during the day
d)Male body builders who ate a 270 calories of carbohydrate-protein supplement
before and after midday exercise had significantly greater muscular growth after 10-weeks than
those that ate the same 270 calorie supplement in the morning and evening (Cribb and Hayes
2006).
(1)Muscle-building supplement used included:
(a)32g of whey protein
(b)34g of sugar
(c)5.5g of creatine
2. Eat several protein-containing meals and snacks throughout the day
a)Drink milk with meals or eat yogurt as snacks.
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b)Carbohydrate-protein items can include:
(1)Chocolate Milk
(2)Cereal and Milk
(3)Turkey sandwich
(4)Fruit smoothie
(5)Apple with cheese
(6)Canned liquid meal
(7)Any other commercial sports foods.
F. Balancing your weight-gain diet
1. Glycogen fills the muscles with 3-5g of carbohydrate per pound of body weight.
2. Body uses less than 1g of protein per pound of body weight.
G. Patience is a virtue
1. By eating 500-1,000 extra calories a day, weight gain should ensue
a)Include muscle building exercises along with the extra calories.
XV. Losing Weight Without Starving
A. Diets don’t work
1. Diets can contribute to a person’s weight problem with extreme hunger.
a)Binge eating is the body’s reaction to starvation.
b)Neumark-Sztainer, indicated that out of 4.476 fourth graders that dieted wound
up being heavier in high school (et al. 2006).
c)Another study suggested that 370 male boxers, weightlifters, and wrestlers who
had to cut weight were at a higher risk of obesity later in life (Saarni et al. 2006).
2. Follow these 3 keys to losing without healthfully without diets:
a)How much you eat.
b)When you eat.
c)Why you eat.
3. A study of 5,000 people that lost 30 pounds and kept it off for a year used some of the
following tricks to keep it off (Wing and Phelan 2005):
a)Get enough sleep
b)Weigh yourself weekly
c)Eat breakfast
d)Follow a lower-fat plan (<25%)
e)Eat consistently, and maintain patterns
f)Perform regular and vigorous exercise 1 hour a day
B. Losing weight by eating more
1. View foods as fuel for the body, not as fattening.
2. Eat more fruits, vegetables, unrefined grain, and fiber-rich foods.
C. One size does not fit all
1. Individualization of a person’s lifestyle is more helpful than a packaged-plan.
a)See a registered dietician that is a board certified specialist in sports dietetics.
D. Counting calories - correctly
1. Self-created diets can have limited selections of food and allow for too few calories.
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a)Dieters eat calorie-dense food because they become to hungry (Gilhooly et al.
2007).
2. Figure out your calorie needs by:
a)Estimating your resting metabolic rate(RMR).
(1)Multiply healthy weight by 10 calories per pound.
(2)i.e. 150-pound man needs approximately 1,500 calories.
b)Add more calories for daily activity apart from your purposeful exercise.
(1)If very active add 60-80% to RMR
(a)i.e. 75% = 1,500 + 1,125 = 2,625 calories daily.
(2)If active add 50% to RMR
(a)i.e. 50% = 1,500 + 750 = 2,250 calories daily.
(3)If sedentary add 20-40% to RMR
(a)i.e. 25% = 1,500 + 375 = 1,875 calories daily.
c)Add more calories for purposeful exercise.
(1)i.e. Burning 500 calories for 60 minutes on an elliptical.
(a)1,500 + 750 + 500 = 2,750 total calories daily.
d)To lose weight, subtract 20% of your total calorie needs.
(1)i.e. 2,750 x 20% = 550
(2)i.e. 2,750-550 = 2,250 calories daily.
(a)150-pound man is now left with a budget of 2,250 calories daily.
3. Reasonable weight-loss goal is 0.5-1 pound a week for a person <150 pounds.
4. A person >150 pounds should lose 1-2 pounds a week.
E. Ten steps for successful fat loss
1. Write it down.
a)Keep records of everything you put in your system for 3 days
b)Record why you eat
2. Frontload your calories.
a)Experiment with bigger breakfasts and lunches along with lighter dinners.
3. Eat slowly.
a)The brain needs 20 minutes to signify you being full.
4. Eat your favorite foods.
a)Likely to binge if you restrict yourself from certain foods.
5. Avoid temptation.
a)“Out of sight, out of mind, out of mouth.”
6. Keep a list of nonfood activities.
a)Find other activities to do with spare time
7. Make a realistic eating plan.
a)View weight loss as a daily choice.
8. Scheduling appointments for exercise.
9. Make sleep a priority.
10. Think fit and healthy.
a)Every morning tell yourself you are fit and healthy
F. Fad Dieting
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1. Tend to only work for temporary amount of time.
2. Types of fad diets:
a)Zone Diet
b)Atkins Diet
c)South Beach Diet
d)LOw glycemic index diet
e)Ultra Slim-Fast plan
g)Double-duty exercise program
h)Fat-burning thermogenic program
I)Portion-Plate program
G. Athletes with weight limits
1. Athletes can include: jockeys, wrestlers, boxers, or rowers.
a)Growth will not permanently stunt.
(1)Will catch up after the competitive season.
(2)Many wrestlers are short in height because of genetics.
b)Absolute minimal weights include:
(1)5% body fat for males
(2)12% body fat for females
(3)Wrestlers are about 7% body fat
c)Begin to lose weight early in the season or before the season starts.
(1)Can lose weight slower and more enjoyably.
(a)0.5-1.0 pound a week
d)Do not eat less than the required RMR.
e)Water is not extra weight.
2. A study of wrestlers that rapidly lost 8 pounds, performed 3.5% worse on a six-minute
arm-crank test designed to create a similar stimulus to a match (Hickner et al. 1991).
a)Rapid weight loss can be detrimental to to performance before a competition
(Hickner et al. 1991).
XVI. Dieting Gone Awry: Eating Disorders and Food Obsessions
A. Why eating disorders happen
1. Commonly occur in people with low self-esteem.
a)Think they will become a better person.
2. Risk of eating disorders increase for athletes that have low self-esteem are:
a)Physically beautiful
b)Have traits of perfectionism
c)Tend to be hypercritical
d)Anxious
3. Can be product of their mothers having or had eating disorders themselves.
B. What is Anorexia?
1. People who consistently restrict food or restrict food, followed by a binge and purge.
2. Includes some of the following characteristics:
a)Fear of gaining weight or becoming fat.
b)Saying they are fat when they are emaciated.
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c)Weight loss to less than 85% of normal body weight
d)Refusal to maintain body weight over a minimal normal weight for age and
height.
e)Denial of how serious the current weight loss is.
f)Menstrual cycle is missing for at least 3 cycles.
C. What is Bulimia?
1. Person who purges by either self-induced vomiting and by misuse of laxatives,
diuretics, or enemas.
2. Non-purging method is by excessive exercise after eating or fasting.
3. American Psychiatric Association’s definition:
a)Repeated incidents of binge eating characterized by:
(1)Eating unusually large amounts of food in a distinct period of time.
(2)Feeling out of control during that incident.
b)Food binge followed by a compensating induced vomiting, misuse of laxatives.
enemas, or other medications.
(1)Also fasting or excessive exercise.
c)Binge eating and purging >2x a week for 3 months.
d)Judging self-worth based on body shape and weight.
D. Eating disorders and active people
1. 15-30% of all collegiate athletes have some type of disordered eating problem.
a)Includes: anorexia, bulimia, laxative abuse, excessive exercise, crash diets, or
other unhealthy weight-loss practices that place them at risk of developing a full eating disorder
(Beals and Manore 2002).
2. They think food is not fuel for the body, rather a fattening enemy trying to prevent
them from being thin.
3. See a professional counselor experienced with eating disorders if you struggle with
anorexia or bulimia.
4. About 4% of female athletes battle anorexia and 39% with bulimia.
(1)About 1.5% of male athletes battle anorexia and 14% with bulimia (Beals and
Manore 2000).
5. Higher body fat is present on women with subclinical eating disorders than normal
eaters.
(1)Consume less dietary fat as well.
E. Hunger: a simple request for fuel
1. Hunger is the body’s request to fuel up.
a)Athletes can eat without getting fat.
(1)Problems can happen when starvation becomes present.
2. Starvation is common with exercisers trying to lose weight.
a)People who go through starvation:
(1)Think about food all of the time
(2)Developed mood swings
(3)Became depressed
(4)Experienced irritability, anger, and anxiety
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F. Thin at any cost
1. Health problems can arise from food restrictions:
a)Chronic fatigue
b)Compromised immune function
c)Poor or delayed healing
d)Anemia
e)Electrolyte imbalance
f)Menstrual dysfunction
g)Reduced bone density
h)Increased stress fracture risk by 4x the normal risk
G. Athletes and Amenorrhea
1.Problems from amenorrhea:
a)4x greater risk for stress fractures (Nativ 2000).
b)Premature osteoporosis
c)Inability to conceive a child
2. Amenorrhea is complex
a)Suggested that athletes with regular menstruations and those that do not have no
body fat differences (Sanborn et al. 2000).
b)Likely to be consuming less calories when you are amenorrheic vs peers doing
the same amounts of exercising.
3. Resolving the Problem
a)Body needs 13.5 calories per pound of lean body mass to menstruate properly
(Loucks 2004).
(1)20.5 calories per pound of lean body mass is the average intake for nonathletic, regular women.
a)How to improve patterns of skimpy eating:
(1)Throw away the bathroom scale
(2)Don’t restrict more than 20% of calorie intake
(3)Eat as if you were a child
(4)Eat adequate protein
(5)Consume 20% of calorie from fat
(6)Maintain a calcium-rich diet
H. How to help
1. Athletes without feat of gaining weight train (with days off) to improve performance
a)Those with anorexia (with no rest days), exercise in order keep weight from
gaining.
2. 10 tips for approaching a person with an eating disorder:
a)Heed the signs
b)Express your concern carefully
c)Do not discuss weight or eating habits
d)Suggest unhappiness as the reason for seeking help
e)Be supportive, and listen sympathetically
f)Offer a list of professional resources
Copyright © 2014 by Connor Abreu"
g)Limit your expectations
h)Recognize that you may be overreacting
I)Seek advise from health care professionals about your concerns
J)Be patient
I. Preventing eating disorders
1. Dieting may cause onset obesity, eating disorders, and disordered eating.
a)Can result in:
(1)Depleted muscles
(2)Amenorrhea
(3)Stress fractures
(4)Fainting
(5)Weakness
(6)Fatigue
(7)Impaired performance
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