Nutrition for Improved Performance
By: Fabio Comana, MA., MS. NASM CPT, CES, PES; NSCA CSCS; ACS< HFS: ACE CPT, HC; CISSN
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)
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 Protein digestibility efficiency.
o Body size and genetics.
o Meal size and composition.
o Protein sources.
o 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
Dehydration
Dehydration is greatest concern during exercise
• Sensation of thirst = 1 % dehydrated state
• Dehydration of > 2 % diminishes exercise
performance
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)
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 - postexercise
• Urine volume must be accounted for, therefore
weigh yourself after going to the bathroom
(voiding) before and after exercise.
Post-exercise Rehydration
• Goal: Expedite rehydration - consider volume
threshold.
o ~ 700 mL (23.7 oz.) + normal GE rates (30 – 40
mL/min)
Goal #2: Glycogen Replacement
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
Contact Information
• Fabio Comana
– Fabio.comana@nasm.org
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