PERFORMANCE NUTRITION
Are You Ready?
Jorie Janzen, RD, BHEc
joriejanzen@shaw.ca
From Training to Competition
Are You Ready?

Fluid and food

– When, Where, What, Why?
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Events away from
home
Pre-comp anxiety and
appetite
Environmental change
– Temperature
– Humidity
– Elevation

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Little time to eat
between events
Events lasting longer
than usual training
Preventing heat illness
Concern
supplements that may
lead to positive doping
test
Benefits of a well-chosen
sports nutrition plan

Allows higher quality training
Optimal gains from training program
 Enhanced recovery within/between workouts
and events
 Consistency in achieving high-level
performance

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Achievement/maintenance of ideal BW
and physique
Reduced risk of injury & illness

injury, illness, malnutrition
Quality Nutrition is Key

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Maximizes genetic potential
Speeds recovery
Long term health benefits
Enjoyment of food and social eating
occasions
Athletes as role models
The Nutrition Challenge…

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Athletes look for the competitive edge
but often undervalue the benefits of
nutrition basics.
Do you follow a high quality sport
nutrition training plan?
Common Problems &
Challenges…
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Poor knowledge of foods & drinks and
inadequate cooking skills
Poor choices when shopping or dining out
Poor/outdated sports nutrition info
Inadequate finances
Busy lifestyle….inadequate time to obtain or
consume appropriate foods
Frequent travel
Indiscriminate use of supplements & sports
foods
WHY DO ATHLETES
TRAIN…


Improve Fitness, Athletic
Performance and maybe Health
Athletes become more efficient with
– Restoring ATP-CP faster
– Storing more energy (glycogen)
– Overall aerobic fitness (cardiovascular)
WHY DO ATHLETES
FATIGUE?
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Build up of lactic acid
Hypoglycemia
Depleted muscle glycogen
Dehydration
Low iron
KEY NUTRIENTS…

MACRO-NUTRIENTS

Carbohydrate:
– simple vs. complex vs. supplement vs. Glycemic Index

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MICRO-NUTRIENTS

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Protein: animal vs. plant vs. supplement
Fat: trans, saturated, unsaturated
Vitamins A, C, E, B6, B12, D, Calcium, Iron, Zinc, Selenium
etc.
FLUID

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Water
Sport Drinks
Energy Drinks
Alcohol
HYDRATION MATTERS

As little as 1% dehydration can impair physical and
mental performance

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1 ½ pounds in a 150 lb person or 3 cups (750 ml)
3% causes 10% decrease in muscle performance
Signs & Symptoms…
– dizziness, nausea, headache, chills, muscle cramps, thirst

Dehydration leads to…

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Early fatigue (speed, intensity, strength, power)
Decreased concentration/focus/timing
Increased risk for injury
Heat stroke (reduced evaporation of sweat, body overheats)
PREVENT DEHYDRATION

Be aware – monitor
hydration status


WUT
Have a plan – when
and what will you
drink…
follow it!!!
WUT:
a simple self assessment

Weight

Urine Color

Thirst
FLUID SCHEDULE (ACSM)
Before
4 hrs
2 hrs
5-7 ml/kg water/sport drink
3-5 ml/kg cool water/sport drink
During
~15-20 min 125 – 250 ml cup cool fluid/ sports drink OR 400-800
ml/hr
After
~450-675 ml per lb sweat loss or 1 L/kg
Sport drink = 6-8% CHO
Amounts are individual: sweat losses, tolerance/comfort,
temperature, humidity, altitude, degree of hydration going into
training or competition
AFTER TRAINING…

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
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Weigh self - aim to regain lost weight
Sip 150% of fluid losses
Higher sodium if shorter recovery
Greatest fluid intake with 400mg
sodium/carb beverage
Carbs facilitate faster fluid absorption
from gut in short term
HYDRATION TIPS

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Drink water, milk, juice, tea, sport
drink
Eat watery soups, fruits and veggies.
Limit caffeine, carbonation,
alcohol
Plan ahead - Calculate needs, bring
what you need and empty them!
STUDY
Fluid Composition Fluid Intake Absorbed
6 % carb
1150 mg Na
2764 ml
Losses
2229 ml
535 ml
Flavored water
2679 ml
1958 ml
721 ml
6 % carb
575 mg Na
3293 ml
2640 ml
653 ml
TRAINING NUTRTION


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Balance: carbohydrate,
protein
and fat
Aim for high food
quality
NEVER try anything
new day of competition
CARBS

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Main fuel used by the body
Depleted during intense, endurance or
multi session/multi day training
Depletion = fatigue
Athletes usually report intakes similar
to age matched, non active individuals
Carb rich foods necessary to fill glycogen
stores
Quality sources include:
veggies, fruits, whole grains, legumes, milk,
yogurt, soy milk
Other sources: processed/white foods juices,
sport foods, sweets
GLYCOGEN DEPLETION

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Tired, slower movement/reaction time
Reduced
strength/endurance/coordination
Hypoglycemia => stress response =>
delays recovery
Protein breakdown
CARB REQUIREMENTS

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Min. Activity
Light (3-5 h/wk)
Medium (10 h/wk)
Prof Athlete (20+ h/wk)
Endurance/Carb load
2-3 g/kg BW
4-5 g/kg BW
6-7 g/kg BW
7+ g/kg BW
7-12 g/kg BW
150 lb or 68.2 kg
68.2 kg x 7 g = 480 g carb/day
480 g carb x 4 cal/g = 1920 calories from carbs
Fuel Use with Increased Exercise
Intensity
% of energy from
(Ref: Brooks and Mercier, 1994)
100
90
80
70
60
50
40
30
20
10
0
% carbs
% fat
Rest
20
40
60
Intensity (% VO2 max)
80
100
PROTEIN

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Growth, repair & tissue maintenance
Antibodies, hormones, enzymes and
hemoglobin
Energy source
Sources include:
fish, meat, poultry, eggs, legumes, soy
products, milk, yogurt, low fat cheese, nuts
and nut butters, meal replacements, sport
bars, protein powders
YOUR PROTEIN NEEDS…
0.8 g/kg/d
RDA Adults
1-1.2g/kg
Fitness/youth
1.2-1.6g/kg
1.6-1.7g/kg/d
Endurance
***Endurance with extreme training = 2.0g/kg
Adolescent Athletes = 2.0g/kg
North American diet easily provides: 1.4 to 2.0 g/kg/d
Strength
10 grams Protein…
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2 small eggs
1 ½ slices reduced fat cheese
2 cups cooked pasta
100 g soy meat
40 g cooked lean chicken
120 g tofu
60 g nuts/seeds
200 g baked beans
50 g grilled fish
200 g reduced fat yogurt
50 g canned tuna/salmon
35 g cooked lean beef, pork
10 grams Protein…
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2 small eggs
1 ½ slices reduced fat
cheese
2 cups cooked pasta
100 g soy meat
40 g cooked lean chicken
120 g tofu
60 g nuts/seeds
200 g baked beans
50 g grilled fish
200 g reduced fat yogurt
50 g canned tuna/salmon
35 g cooked lean beef, pork
FATS/OILS


Protection, insulation, satiety,
flavour, energy, fat soluble vitamin
carrier, cell membranes, essential
fatty acids, hormones
Quality sources include: Avocado,
nuts/seeds/olives, vegetable oils &
spreads, animal products (meat,
dairy, eggs,…)
Fatty fish, walnuts, pumpkin
seeds, ground flax

Avoid hydrogenation/trans fats

Approx. 1 gram/kg/day
PERFORMANCE
NUTRITION
Before, During and Recovery
PRE-COMP NUTRITION
Pre-exercise nutrition provides:
 Energy

Physical Comfort

Mental Alertness

Reduction in Stress Hormones (i.e. Cortisol)

Prevent glycogen depletion
PRE-COMP NUTRITION
Targets:
 Optimal Fluid Intake

High Carbohydrate

Moderate Protein

Low Fat
PRE-COMP NUTRITION
WHY?
 Max. fluid levels and to prevent dehydration

Supply food that is quickly & easily digested

Ensure ample energy to train or compete

Prevent hunger before and during exercise

Mental preparation

Improves endurance and power output,
improving training/performance potential
PRE-COMP NUTRITION
Timing & Meal Size:
 3-4 hours for large meal to digest
 2-3 hours for smaller meal
 1-2 hours for small snack or blender/liquid
meal (or whatever your own tolerance allows)
CAUTION: spicy, fatty, and/or fibre rich foods
may cause discomfort such as,
bloating and gaseous build-up.
Products containing caffeine may
also be problematic.
NUTRITION BEFORE…
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Most important if intakes poor 24 hrs. prior
approx. 0.5 -1g carb/kg per hour:
example - 30–70g for a 68kg (150lb) athlete
in the hour before
? protein in the hr before
pay attention to:
individual differences,
timing, easily digested,
familiar, hydration,
glycemic index
PRE-COMP NUTRITION
BEFORE EXERCISE:
 Drink 1.5 to 2.5 cups fluid 2-3 hrs. prior

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Drink 0.5 to 1.5 cup(s) fluid 15 min.
prior, depending on comfort
Eat high carb meal/snack 2-4 hrs. prior
– Whole grains, veggies, fruit, juices, milk, yogurt,
soy drinks, and legumes (gas forming?)
PRE-COMP NUTRITION


Experiment during training sessions to
determine which foods and fluids and
at what amounts are comfortable for
you!
Never try new foods or drinks
the day of competition!
1 hour before: 30 - 50
grams carb
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1 cup cereal shake, fruit smoothies, CIB
1- 2 containers flavored yogurt
250 – 500ml carton chocolate milk
1 sport bar, 3 – 4 fig bars, 1 large low fat
muffin
1 large banana (30g) or 1 – 2 cups fruit
juice
1 bowl oatmeal/cold cereal and milk
1 pancake with syrup, 1 toast with jam
2 hours before - 75 -100 g
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2c pasta, ½ - 1c tomato sauce and
1c chocolate milk
30 - 60g cereal, 1 - 1.5c milk and
2c juice or 1/4c raisins
2 toast or 1 bagel with p.b.* & jam, 1c milk
lean protein* sandwich, 2c juice
1c rice, 1/2c lentils**, 1c juice
2 French toast/pancake, 2 tbsp.
syrup,1c fruit yogurt or 1 - 2c juice
*Not everyone will tolerate
** May cause GI upset
3-4 Hours Before

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add an extra 50 100 grams
carbohydrate
i.e. increase portion
size
add low fat protein
and a small amount
of fat
PRE-COMP NUTRITION
MEAL IDEAS – home or on-the-go
 Toast/bagel with jam, peanut butter,
juice, yogurt
 Oatmeal/cereal, milk, raisins, juice
 Pancakes with little syrup/spread,
ham, juice
 Grilled chicken sandwich, juice
PRE-COMP NUTRITION
MEAL IDEAS…
 Lean meat sandwich, carrots, milk,
oatmeal raisin cookie, fruit
 Minestrone soup, cheese, crackers,
veggie juice
 Chili, bagel, milk
 Pasta with tomato/lean meat sauce,
applesauce, chocolate milk
PRE-COMP NUTRITION
SNACK IDEAS:
 Fruit (fresh, canned, or juice)
 Fruit yogurt
 Low-fat muffin, juice, or applesauce
 Yogurt, social tea biscuits, juice
 Pita with hummus, veggie juice
 Fig or oatmeal cookies, fruit, milk
PRE-COMP NUTRITION
BACKPACK / CAR SNACKS:
 Dry cereal
 Cereal, sport, or energy bars
 Juice boxes or fruit cup
 Crackers
 Dried fruit
 Trail mix with cereal
COMP-NUTRITION
During Exercise, Nutrition Provides:
 Energy

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Physical comfort, absence of hunger
Mental focus for best technique and
skill execution
COMP-NUTRITION
TARGETS:
 Optimal fluid & electrolyte intake

Carbohydrate to maintain blood
glucose
COMP-NUTRITION
WHY?
 Max. fluid levels & prevent dehydration

Replace fluid losses
– Fluid needs vary with sweat rate, sport, &
environment (temp, humidity, altitude)

Ensure energy to train or compete
COMP-NUTRITION
DURING EXERCISE:
 Drink 0.5 to 1.5 cups every 15-20 min.

Drink more…
– Days you train harder
– During hot, humid weather
– Training / competing > 1 hr

Consume some carbohydrate (sport drink) for
sessions lasting longer than 1 hour to maintain
focus, technique and energy
COMP-NUTRITION
Optimal Fluid Absorption:
 40-80g/L carb
 0.5-0.7 g/L sodium
Sport Drinks:
 water, carbs, (40-80g/L) and electrolytes (sodium,
potassium)
Fruit Juice: (100-160g/L carb)
 may be diluted for tolerence (*Note-since Fructose is
metabolized differently, athletes may want to try this during
training to ensure no negative effects are seen i.e. GI
distress)
Energy Drinks / Soft Drinks:
 too concentrated for rapid absorption
COMP-NUTRITION
Make Your Own Fluid Replacement:

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2 cups unsweetened orange juice
2 cups water
¼ tsp salt
1 L = 54 g (5.4%) carb and 0.5 to 0.7 g
salt
COMP-NUTRITION
DURING – focus on fluid & carbs
Water is effective for short exercise sessions (< 1 hr)

Athletes Consume More Fluid When…
 Easy to access (right beside you)
 Flavour you like
 Chilled
 Has sodium added
(0.5-0.7 g/L enhances flavour)
COMP-NUTRITION

Training/Comp lasting several hours, focus
on fluid and carb-rich snacks during rest
breaks

Amount consumed depends on time
between snack and event

During breaks, choose higher carb and
lower protein & fat foods
– -for quick digestion and absorption of fluid &
carb to prep for next event
Nutrition During Longer
Training Sessions: > 90 minutes
Enhance physical and mental
performance
 Prevent injury
 Delay deterioration of sport specific
skills
 Spare protein

How Much?
•Carbs:
30 - 60g/hour or 2 – 4 cups
(500 ml – 1L) sport drink/hour
•Fluids
1 - 2 cups (250 - 500 ml) every
15 minutes
most likely sport drinks
COMP-NUTRITION
SHORT BREAKS (< 2 hr)
 Diluted fruit juice or sport drink
 Fruit (fresh, canned, pureed)
 Bread, pretzels, or crackers
 Cereal, sport or energy bars
 Arrowroot, fig, oatmeal, or similar low fat
cookies
 Plain or chocolate milk
 Fruit yogurt
COMP-NUTRITION
2 – 3 Hour Breaks:
 Juice and bagel
 Yogurt, fruit and water
 Lean meat sandwich and veggie juice
 Fruit, cookies, and chocolate milk
COMP-NUTRITION
SMALL MEAL IDEAS (3 hr)
 Cereal, fruit, milk
 Veggie soup, lean meat sandwich, milk
and fruit
 Rice, steamed veggies, chicken/fish,
yogurt, and juice
COMP-NUTRITION

Plan ahead & be prepared

Carry snack items

Know where you can buy snacks
Recovery Nutrition
Goals: the 3 R’s
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Refuel
Repair
Re-hydrate
RECOVERY NUTRITION
WHY?
 Replace fluid loss
 Ensure energy & nutrients to recover
and prepare for the next event
 Carb-rich foods/fluids consumed within
first 15 minutes optimal

Carbs move rapidly through blood stream,
into muscles to replace glycogen.
(rate slows down to normal within 2hr)
WHY
Improves future training &
performance
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Replenish liver and muscle glycogen
Prevents muscle protein breakdown and
aids in protein synthesis during recovery
Enhances immune system
Reduces stress hormones
RECOVERY NUTRITION
Post-Exercise Nutrition:
 Energy & Nutrients
 Physical Comfort; absence of hunger
 Mental Alertness
RECOVERY NUTRITION
TARGETS:
 Optimal fluid & electrolyte levels
 Carbs to restore muscle glycogen
 Protein to repair muscle tissue damage
 Nutrients to support health and strong
immune system
Recovery Nutrition Details

A.S.A.P.
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Within the first 15-30 minutes is optimal
fluids-150% or more of lost weight or pale
urine
0.8 - 1.2g carb/kg (50+ grams) in the first
hour and then follow training diet
First snack high glycemic then low GI
protein 10 - 20g every 2 hrs.
Plan for and have a portable nutrition source
close at hand.
RECOVERY NUTRITION
AFTER EXERCISE:
 Drink 1.5 L fluid per kg (2.2 pounds) of body weight
lost
 Consume some salty fluids and food

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Eat high carb meal/snack

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Electrolyte replacement & fluid retention
High glycemic index
Have some lean protein
Avoid skipping meals
– Amount of food consumed depends on time of next event and
next scheduled snack.
RECOVERY NUTRITION
AFTER – fluid, carb, protein
 Consumed within 2 hr

Choose from the 4 food groups
 Vegetables
& Fruit
 Grain Products
 Milk & Alternatives
 Meat & Alternatives
RECOVERY NUTRITION
LATE NIGHT
RECOVERY:
 You end late at night –
you still must eat a
recovery meal

Carb-based meal


Milk and fruit
Lean meat sandwich with
juice
Immediate Recovery –
for a 50 kg athlete
1/2 liter Gatorade or other sports drink +
5 tablespoons skim milk powder
Total: 45 grams carb and 10 grams protein

Heavier athlete: 1.5 – 2 X the above
Note:
Tastes ok.
Shake vigorously in a water bottle – it sometimes looks curdled, it
is not.
This would also work in the hour before training or racing if you
have trouble digesting solids.
Immediate Recovery –
for a 50 kg athlete
1 175 ml container flavored yogurt
Approximately 25+g carb and 8+g pro
+
1 banana or 1 large slice watermelon
approx 25 g carb and 2g pro
Total: 50g carbohydrate and 10g protein

For a heavier athlete:

try 2 containers of yogurt for 75 + grams of carb and 16
+ grams of protein
Immediate Recovery –
for a 50 kg athlete
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1 - 250 ml container Boost High Protein
Total: 41g carbohydrate + 14g protein
For a heavier athlete:
add additional carbohydrates by also drinking sport
drink – add 250 ml per 10 kg of weight (15 grams of
carbohydrate per 250 ml)
Note:
Boost has a fairly sweet taste
Available at most large chain grocery stores
Could use in the hour before training/racing if trouble
digesting solids
Immediate Recovery –
for a 50 - 60 kg athlete
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500 ml Chocolate Milk
Total - 50g carb and 16g pro
For a heavier athlete:
add additional carbs by also drinking sport drink –
add 250 ml per 10 kg of weight (15g of carb/250 ml)
Note:
This would also work in the hour before training if
you have trouble digesting solids
Immediate Recovery –
for a 50 - 60 kg athlete
1 pkg. Carnation Instant Breakfast mixed with
500 ml of milk
Total: 52 g carbohydrate and 23 g protein
For a heavier athlete:
add additional carbs by also drinking sport drink –
add 250 ml per 10 kg of weight (15g of carb/250 ml)
or make the milk chocolate for an extra 26g of carb.
Note:
Shake vigorously in a water bottle
Could use in the hour before training/racing if trouble digesting
solids
Immediate Recovery –
for a 50 - 60 kg athlete
½ cup Raisins – 60 grams carb
+
½ cup roasted soy nuts – 30 grams carb
and 15 grams protein
Total:15 grams of pro and 90 grams carb
Note:
Don’t forget to hydrate
IMMEDIATE RECOVERY
Optional:
Mix and match foods from the recovery cards to eat at
least
10 grams of protein and
0.8 - 1 gram of carbohydrate per kg of weight
i.e.
40 – 50 grams carb for a 50 kg athlete
48 – 60 grams carb for a 60 kg athlete
…and so on
GLYCEMIC INDEX
High G.I.
(>85)
Glucose
Sucrose
Maple syrup
Honey
Bagel
Candy
Corn flakes
Carrots
Crackers
Molasses
Potatoes
Raisins
Bread
Soda
Med. G.I. (60-85)
All-bran cereal
Grapes
Oatmeal
Orange juice
Pasta
Rice
Yams
Corn
Whole-grain rye
bread
Baked beans
Potato chips
Low G.I. (<60)
Fructose
Apple
Applesauce
Cherries
Kidney beans
Chick peas
Lentils
Dates
Figs
Peaches
Plums
Ice cream
Milk
Yogurt
Tomato soup
RECOVERY NUTRITION
MEAL IDEAS…
 Fruit, juice, bagel (with jam), yogurt
 Hot/cold cereal, milk, banana, juice
 Lean meat sandwich/sub, carrot sticks,
milk, oatmeal raisin cookie, fruit
 Egg, ham on English muffin, juice
 Thick crust pizza with lean meat,
veggie topping, milk, fruit
RECOVERY NUTRITION
MEAL IDEAS…
 Minestrone soup, bagel, cheese,
veggie juice
 Chili on baked potato or crusty roll,
juice, applesauce
 Pasta, veggies & meat sauce, bread
roll, juice, applesauce
 Bean burrito with veggies, chocolate
milk
RECOVERY NUTRITION
SNACK IDEAS…
 Cereal/cereal bar, fruit, milk/yogurt
 Pretzels, tomato or fruit juice
 Bagel, peanut butter, jam, chocolate
milk
 Yogurt, crackers/cookies, juice
 Fruit smoothie (fruit, milk, yogurt), toast
 Sport or energy bar, fruit, chocolate milk
RECOVERY NUTRITION
Backpack/Car SNACKS
 Dry cereal
 Cereal, sport, energy bars
 Juice boxes or fruit cups
 Crackers
 Tuna or beans in cans with pull-off tops
 Dried fruit
 Trail mix with cereal
Eating for General Sports
Activity/Weight Loss

Easiest intensity of activities/training while still
improving fitness
– Walking/learn to run/cardiac rehab/athletes on a light
day or day off
– Body is in the fat burning zone; using more fat than
carb/pro as fuel; improving fitness while losing
weight
– May be appropriate for aesthetics/class sports:
wrestling, gymnastics, synchronized swimming,
figure skating

V&F = 6+
G = 6+
MP&A = 3
MA = 2

Minimize extra foods as they are usually high in energy and
low in nutrients
Eating for Power


Energy costs for fitness; work the heart& other
muscles to get strong
Training at a moderate pace for 45-90 minutes
(tempo training), 60 min. of moderate-vigorous
(start-stop sports)
– Basketball, volleyball, rugby, ringette, short track,
inline speed skating, weight training, track and field
events
– Down hill mountain biking, track cycling, power
lifting, interval training
VF = 8+
G = 8+
MP&A = 3-4
Fluids = 12 cups or 3L/day
MA = 2-3
Eating for Endurance

Best for training days involving endurance (2 hr
or longer) of moderate to race pace intensity
– Middle distance/marathon running, cross country
mountain biking, triathlons, marathon cycling, ice
speed skating, swimming, rowing, and cross country
skiing


VF = 10-15+
G = 12-15+
MP&A = 3-4
MA = 2-4
Extra energy foods may be required t fuel you for your sport
(sweets, fats & oils, desserts, energy/sport bars, drinks and
gels)
Peak Performance
Traveling



Don’t go more than 3 hours without
eating a snack/meal
Stay away from coffee if you tend to
be anxious
Moderate amount of carbs end of
flight to be bright-eyed and bushytailed
Peak Performance
Traveling

Stick to your normal routine
Sleeping pattern
 Eating pattern
 Fluid intake


Pack snacks (nonperishable foods)
These are “meals on the go”
 Keep your metabolism burning
 Keep you eating the right foods at the right
time

Peak Performance
Traveling
~40% of food dollars are spent on eating away
from home

Plan Ahead



Order Smart



Know which restaurants are willing to cater to your needs
Plan your stops along the way to your destination in advance
Avoid cream dishes, gravies, fried, bisque, hollandaise, au
gratin
Choose steamed, grilled, broiled, tomato based, poached
Control Portions


There are no rewards for clearing your plate!
Eat off a plate, not a platter
ENERGY DRINKS –
Ergogenic Aids
•Use of the word “natural” can be misleading
•Natural does not mean legal DISQUALIFICATION
•Natural does not mean safe
ENERGY DRINKS –
Ergogenic Aids

Supposedly enhance performance



Speed, endurance, reduce body fat, mental
alertness, recovery
Added to make up for nutritional deficiency
Supplement companies do not have to
prove effectiveness or potency before
hitting the market
ENERGY DRINKS –
What you need to know

Caffeine
 Stimulant
– not necessarily a good thing
 Diuretic (?) & Laxative effect
 Light-headed
 Guarana, yerba mate, caffeine
 80 mg or more caffeine/250 ml can
–Double of soft drinks, half of brewed
coffee
–Exceeds recommendations for children
ENERGY DRINKS –
What you need to know
Health Canada:

no more than 45 mg/day for children 4-6 yr,
62.5 mg for 7-9 yr, 85 mg for 10-12 yr
Adults no more than 400 mg/day
 Aim for less than 200 mg/day
 Watch meds with caffeine: Anacin, Vivarin

12 oz can cola = 35 mg
20 oz cola = 65 mg
Starbucks grande coffee = 200 mg
Red Bull = 80 mg
Caffeine and You…

The caffeine in coffee, if
you drink several cups
daily, can precipitate a
– fast pulse
– nervousness
– insomnia
– headache
– irritability
– diarrhea and
– frequent urination
Performance
enhancing????
ENERGY DRINKS –
What you need to know

Herbs
Ginkgo biloba, ginseng, guarana, kola nuts,
Yerba Mate, Echinacea, Astragalus
 Do not enhance performance
 Are in very low amounts
 Interact with medications
 Affect blood clotting
 Possible mislabeling, no standardization

ENERGY DRINKS –
What you need to know

Taurine
 Amino
acid found in meat & dairy
products
 Claim increases alertness, cardiac fxn,
antioxidant – no scientific evidence
 Typically 1 g per 250 ml can
–Safety not known!
ENERGY DRINKS –
What you need to know

Protein and Other Amino Acids

Arginine, Taurine, Branched Chain Amino
Acids (BCAA’S), Glutamine
– Thought to enhance glycogen storage
– Reduce synthesis of serotonin
Negligible amounts
 To add enough to be of benefit would affect
taste and mouth feel
 May cause digestive distress

ENERGY DRINKS –
What you need to know

Carbohydrate
Contains twice as much sugar as sport drinks
 Impede rehydration (high doses of glucose,
sucrose, maltodextrins, fructose, galactose)
 Excess sugar can lead to nausea, stomach
cramps, and diarrhea
 Carbonation can cause gas/bloating


Best Choice For Exercise…

Water & Sports Drinks
ENERGY DRINKS –
What you need to know

Royal Jelly/Bee Pollen
Supposed to improve exercise performance
 No proven effect
 Dangerous to those allergic to bee stings


Pyruvate
Supposed to enhance aerobic metabolism, delay
fatigue, decrease body fat
 Current products do not provide adequate
amounts for effect
 Large doses = GI distress

ENERGY DRINKS –
What you need to know

Creatine
Purpose to delay fatigue in high-intensity
exercise
 Insufficient amounts in energy drinks for
effect
 You would need to drink 178 servings for five
days to obtain creatine loading of 20g/day for
five days

ENERGY DRINKS –
What you need to know

Carnitine
 Involved
in fatty acid metabolism
 Claims it delays fatigue in high
intensity exercise
–Not even the best research confirms
above claim in energy drinks
ENERGY DRINKS –
What you need to know

Oxygen


Claim: dissolved oxygen accelerates aerobic
metabolism and results in lower levels of
lactic acid… improved performance
No scientific support as blood is fully
saturated with oxygen and “extra” is
immediately exhaled
ENERGY DRINKS –
What you need to know

Fat Burners
– Ciwujia, hydroxycitrate, ephedra
Stimulate metabolism and brain fxn; reduce fat
 Little to no evidence of athletic performance
effect
 Can cause cardiovascular dysfunction and
even death in sensitive individuals
(ephedra)

ENERGY DRINKS –
What you need to know

Energy Drinks



Not substitutes for adequate training, rest,
recovery and nutrition (fueling for sport)
You must take the responsibility for what goes
into your body
You must be informed and cautious about
dietary supplements
– Fair Play
– Legal
– Performance
– Health
– Medical
– Safety
– Financial
Sport Supplements?

First choice is a well balanced diet
Never try new supplements/food the day of
competition

May be beneficial:

–
–
–
–
Too nervous to eat: liquid meal
Avoid certain foods/small appetite
Time constraints/Traveling
Vegetarian, pregnant, anemic

See your doctor and sports dietitian first!
Pre-Competition Sport
Supplements










PowerBar
Clif Bar
Clif Shot
Sport Beans
Optimum Energy Bar
Power Gel
Ele8vMe
Accel Gel
Cytomax Sport Energy
Drink (8 oz)
15-30 min. prior
60-90 min.
15-30 min.
1 hr
1 hr
30 min.
1-2 hr
1 hr
15 min.
Food Choice: ½ banana with ½ cup skim milk
Competition Sport
Supplements






Clif Shot
Sports Beans
PowerBar
Cytomax Sport/Energy Drink
Gatorade
Make your own sport drink: orange juice,
water, and pinch of salt
Recovery Supplements
15-30 Minute Window for optimal recovery









Clif Shot
Clif Bar
Optimum Energy Bar
Power Gel
PowerBar Harvest
Flash 5 Protein/Energy
Bar
Cytomax Sport/Energy
Drink
PowerBar ProteinPlus
Protein Drink
Elev8Me
Food Alternatives
 Banana and fruit yogurt
 2 slices toast + tsp peanut
butter = 1 scrambled egg
 ½ banana, ½ cup
strawberries, ½ cup cottage
cheese
 Sandwich: 2 oz turkey
breast, lettuce, tomato, +
mustard
 Chocolate milk (1 or 2%)
 2-3 fruit filled cookies + 1
cup low fat milk
 Make your own sport drink
VITAMINS vs FOOD


75% of all athletes take some type of
supplement
Why?
–
–
–
–
–
Guard your health
Compensate for diet filled with processed foods
Enhance athletic abilities
Boost energy
Promote future “super health”
VITAMINS vs FOOD
True or False

A vitamin supplement satisfies 100%
of your nutritional needs
VITAMINS vs FOOD
False


Yes, you may get 100% of your vitamin
needs with the pill. But, we also need
protein, minerals, energy, fibre, and
phytochemicals – non-vitamin compounds in
foods that protect our health.
No vitamin provides energy (calories)
VITAMINS vs FOOD
Vitamins will not…
 Offer a competitive edge
 Enhance performance
 Increase strength/endurance
 Provide energy
 Build muscle
Unless you are deficient in that nutrient, likely
no benefit to health and performance.
Placebo Effect?!
VITAMINS & ATHLETES
Does Exercise Increase Needs?
 For the most part, no…

The more you exercise/train, the more
you eat and the more vitamins you
consume.
VITAMINS & ATHLETES
Supplements for Special Situations:
 Restricting calories
 Allergic to certain foods
 Lactose intolerant
 Contemplating pregnancy
 Total vegetarian – VEGAN
(B-12, D, riboflavin, protein, iron, zinc)
VITAMINS & ATHLETES
Too Much of a Good Thing:
 Toxic Reactions
B6 – numbness, loss of muscle coordination,
paralysis
 Nicotinic Acid – liver damage

Any dose greater than 10 times the Daily Value is
considered a mega dose
VITAMINS & ATHLETES
BEYOND DIETARY DEFICIENCIES:
 Antioxidants (vit C, beta carotene,
selenium)
– May prevent heart disease
– Reduce formation of cancerous tumors
– Vitamin E, oxidative damage and injuries
MINERALS



Present in all living cells
Travel through food chain – absorbed
into plants that grow in soil, and then
into animals that consume plants and
water
Found in wide variety of wholesome
foods
IRON

Female athletes at risk for iron
deficiency anemia
 Menstruating
 Avoid
red meat
 Marathon runners (damaged RBC)
 Endurance Athletes (heavy sweat
losses)
 Teenage Athletes (growth)
IRON
Getting Enough:
 Eat lean cuts of beef, lamb, pork, and the
dark meat of skinless chicken/turkey
 Select breads & cereals stating
– Iron enriched or fortified on the label



Use cast-iron skillets for cooking
Don’t drink coffee/tea with every meal
Combine heme (animal) with nonheme (plant)
TOO MUCH IRON
>200 mcg may lead to:
 Heart disease
 Heart attack
 Damage blood vessels and heart tissue
 Damage the liver
 Associated with diabetes and arthritis
FOOD vs. SUPPLEMENT
Milk
 Fluid
 Carbohydrate
 Protein
 Calcium
 Vitamin D
 Vitamin A
 Potassium
 Sodium
 Folate
Calcium Pill
 Calcium
How To Choose a
Supplement





Vit/min close to 100%
and no greater than
200% DV
Not in excessive doses
Beta carotene and
chromium
Buy before expiration
date, store in cool, dry
place
Ignore claims “natural”
vitamins

Label indicates passed
45 minute dissolution
test (otherwise can’t be
absorbed)




Take with or after a
meal
Think food first –
balanced meal plan can
not be compensated
with supplements
DIN number
WADA
BOTTOM LINE
Athletes need to incorporate proper
 Fueling
 Hydration
 Training
 Rest
If it sounds too good to be true…
it probably is!!!
BEST ENERGY ENHANCERS

Be well fueled every day
– 3-5 g carb/lb body weight as a min.

Be well hydrated
– Urinate every 2-4 hrs.; clear, pale yellow

Consume adequate carbs & fluids
during exercise lasting > 60-90
minutes
– 0.5 g carb/lb body weight per hr
– 8 oz of fluid every 15-20 minutes
BEST ENERGY ENHANCERS

Recover with adequate carbs
– ~75 g (300 calories) carb every 2 hrs. for 6-8 hrs.



Allow adequate rest days so muscles
can refuel and recover
Proper sports diet with adequate fluids &
carbs is the best investment in high energy
performance!
Consider a sports dietitian to assist with
developing a personalized nutrition plan
MEAL IDEAS
Meal in one potatoes i.e. baked
potato with baked beans, cottage
cheese, leftover chili, ...


Salads with protein such as
leftover chicken


Veggie burgers with cheese - broil
for a few minutes

Brown rice/pasta with
legumes/eggs/shrimp/cottage
cheese and veggies - add jarred
tomato sauce, salsa, Patak’s curry
paste or pesto





“Homemade” soups made from
bouillon, frozen/leftover veggies
and canned tomatoes/legumes i.e.
chick peas, kidney beans, black
beans
* add veg/fruit to all meals


Bake chicken or fish with yogurt
and Dijon or honey and curry
powder
Noodle casseroles, or tortilla
lasagna
Scrambled eggs/tofu add
tomatoes and greens, stir fry’s,
bean soups
Sloppy Joe’s, tuna/salmon melts,
homemade pizza on whole wheat
pita
Whole grain cereal, milk and
toast with pb
Tofu, bean or Yves Mexican
ground round burritos,
quesadillas
SMART Goal Setting





Specific
Measurable
Action oriented
Realistic…. for you
Time limited
POD = prioritize,
organize, discipline
THANK YOU
Question/Comments?
Jorie Janzen, RD, BHEc
Sports Dietitian
CSCM, SMCM, DC SNN, CDM
IOC Diploma In Sports Nutrition
(in progress)
joriejanzen@shaw.ca