NASM: Nutrition for Improved Performance
By: Fabio Comana, MA., MS. NASM CPT, CES, PES;
NSCA CSCS; ACS< HFS: ACE CPT, HC; CISSN
NASM Faculty Instructor
February 27, 2014
Introduction
• Differentiate between H-F-P:
• Scientific Research:
o Performance Measures
o Metric
• Outcomes emphasize
o Timing (yes)
o Type (yes)
o Quantity (may not be relevant)
Reflective Assignment:
• Throughout research review / takeaways – invite you to compare and
contrast vs. own practices and discoveries
1- week Prior
Within 24
Hours
Within 2 – 5
Hours
Within 1 Hour
During
Following
Exercise
Carbohydrate
Loading
Hydration
Fuel
(Carbohydrates)
Protein
Carbohydrates
Hydration
Hydration
Hydration
“Topping off”
Hydration and
Electrolytes
Electrolytes
Carbohydrates
Carbohydrates
Protein
(up to 24 hours)
Protein
75-minute Tour of Research Findings and Recommendations
References Available upon Request – Included in Slides
Macronutrient Recommendations
Carbohydrates:
• General Training: 3 – 7 g / Kg (1.4 – 3.2 g / lb.)
o < 90 min moderate-to-vigorous cardio will not deplete MOST
glycogen stores
o 60 – 90 min of moderate-to-vigorous resistance training = < 40 %
glycogen depletion.
• Endurance Training: 7 – 10 g / Kg (3.2 – 4.5 g / lb.)
• Ultra-endurance Training: 10 – 12 g / Kg (4.5 – 5.5 g / lb.)
Macronutrient Recommendations
Proteins:
• Athletes / athletic individuals do require greater quantities of
protein? How much?
o Amount and timing of protein feeding – critical for muscle recovery
and growth
• 2009 Joint Position Statements:
How Much Should be Consumed in One Meal?
• 10 g protein can make a difference.
• Influenced by many variables:
o
o
o
o
o
Protein digestibility efficiency.
Body size and genetics.
Meal size and composition.
Protein sources.
Diet experience.
General Consensus: Protein 30 g / serving.
• Studies do demonstrate up to 50 g / serving (male
athletes).
Pre-exercise Protein Consumption (Research)
•
•
•
•
6g EAA + 35g high-glycemic carbohydrates.
6g EAA v. whey
Whole protein food sources v. EAA.
6g EAA + 35g CHO v. no CHO
Protein Sources:
•
•
•
•
Whey Isolate Hydrolysates
Egg Protein
Soy Protein
Non-soy Vegetable Proteins
Fast vs. Slow Protein
Dehydration
Dehydration is greatest concern during exercise
• Sensation of thirst = 1 % dehydrated state
• Dehydration of > 2 % diminishes exercise performance
Urine Color Rating:
1
2
Optimal
Hydrated
3
Well Hydrated
4
Drink within 60 minutes
5
Drink as soon as possible
6
Dehydrated
7
8
Seek Medical Assistance
General Hydration Guidelines:
Pre-exercise Hydration Guidelines:
• Step One: Drink water (obligatory fashion) 24hours prior.
• Step Two:
o (ACSM): 5 – 7 mL / Kg (0.37 – 0.52 oz. / lb.) ≥ 4
hours before activity.
o (NATA): Consume 17 - 20 oz. (500 - 600 ml) 2 – 3
hours before exercise
• Step Three: Pre-event “Topping Off” (ONLY
applies to warm-up phase):
o 200 – 300 mL (7 – 10 oz.) sports drink every 10 –
20 min.
o < 8% CHO solution (< 6 % glucose; < 4% fructose)
Pre-exercise Hydration Guidelines:
Meals and Snacks for Endurance Athletes!
General Guidelines:
Carbohydrate Delivery:
• 30 – 60 g / hour of exercise or 0.7 g/Kg BW/hr. (0.32 g/lb./hr..)
• 90g / hr. for endurance events > 2 hours
• Avoid vitamins/minerals: > 10 – 20 % of RDA per serving
• Avoid stimulants
• Avoid carbonation
Post-exercise Goals:
•
•
•
•
Rehydration - MOST critical.
Caloric Replacement (athletes)
Protein Synthesis
Glycogen Re-synthesis.
Goal #1: Rehydration
Fluid requirement = pre-exercise weight - post-exercise *
* Urine volume must be accounted for, therefore weigh yourself after going to the
bathroom (voiding) before and after exercise.
Fluid Loss Example
Pre-exercise weight (voided) = 145 lbs.
(65.9 Kg)
Post-exercise weight (voided): = 142
lbs. (64.5 Kg)
Fluid requirement: 3 lbs. or 48 oz. (1.4 Kg or 1.4L)
Post-exercise Rehydration
Goal: Expedite rehydration - consider volume
threshold.
•
~ 700 mL (23.7 oz.) + normal GE rates (30 – 40 mL/min)
Post-Exercise Goals:
Goal #2: Glycogen Replacement
Post-exercise Goals:
Goal #3: Building Muscle
• Consensus: No difference between 20 and 40 g,
suggesting threshold level; but 10g makes a difference
o Alternative Guideline: high-quality protein (0.4 – 0.5 g/Kg or
0.18 - 0.22 g/lb.) of LBM.
Story of Chocolate Milk:
• Follows rations presented above (4:1 ratio)
• 8 oz. serving = 28 g sugar + 7 g protein
Research (Summary + Common Supplements)
Nutrient
Role
Quantity
Carbohydrates
Fuel for Energy
General Training: 3 – 7 g / Kg (1.4 – 3.2 g / lb.)
Endurance: 7 – 10 g / Kg (3.2 – 4.5 g / lb.)
Ultra-endurance: 10 – 12 g / Kg (4.5 – 5.5 g / lb.)
1.2 – 1.4 g / Kg (0.55 – 0.64 g / lb.)
1.4 – 2.0 g / Kg (0.64 – 0.91 g / lb.)
110 – 165 mg / 8 0z. serving
Proteins
Sodium
Muscle Synthesis / Repair
Supports Immune Function
Fluid Balance
Supplements: NOT an endorsement; just research findings
HMB
Promote Positive Nitrogen Balance
3.0 g / day divided into 2 dosages
Beta-Alanine
Increases Carnitine Levels
(Hydrogen scavenger)
Improves Performance in Strength
& Repetitive-type Bouts
CNS stimulant – Ergogenic Aid
3.0 – 6.4 g / day divided into 2 – 3 dosages
Creatine
Caffeine
Omega-3 Fatty
Acids
Glutamine
Anti-inflammation
Immune Support
Immune Support (stress)
Gut and Muscle Function
0.075 g / Kg / day
1 – 3 mg / Kg (0.45 – 1.4 g / lb.) taken within 45
minutes of exercise (non-desensitized individuals)
1 – 3 g EPA / DHA per day
0.5 – 0.57 g / Kg (0.23 – 0.26 g / lb.)
Questions?
Contact Information
• Fabio Comana
– Fabio.comana@nasm.org
Thank You!
For Your
Commitment to Excellence
Additional Professional Opportunities
• Visit NASM booth for more product information or to enroll in one of
our programs today or visit us online at www.nasm.org/credentials
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