Performance
Nutrition
Video
• http://youtu.be/hpCSvV70SCY
– History of Gatorade – Class starter
• http://youtu.be/_6GY-UHFZR4 Houston
Cougars Football
• http://youtu.be/JjfCV1lZHQ0 Purdue Sports
Nutritionist
• http://youtu.be/JjfCV1lZHQ0 Gatorade!
Brief History of Sports Nutrition
• Documentation of
“special” foods and
nutrition strategies dating
WAY back….
– Greek Olympians in
300BC used specific
mushrooms to enhance
performance
– In 1800’s Dutch
swimmers used
caffeine before races,
Belgian swimmers
dipped sugar cubes in
ether before racing.
Brief History of Sports Nutrition
• Evolution of Gatorade in 1960’s by
4 physicians at the University of
Florida to help the football team.
Initially met with skepticism that
taking in sugar and salt could be
beneficial… it caught on fast!
• Late 1980’s; some colleges,
university and professional teams
began hiring and consulting with
RD
• Well-known athletes started
crediting nutrition with their
success.
Athlete’s Diet
• Phelps told ESPN he eats
roughly 8,000-10,000
cal/d, including lots of
pizza & pasta.
• Breakfast of champions
– 3 fried egg sandwiches
– 2 cups coffee
– 5-egg omelet
– 1 bowl grits
– 3 slices French toast
– 3 chocolate chip
pancakes
Beijing 4 x 100 freestyle relay, 8-11-08
Michael Phelps
• To support 6’4”, approximately 190#,
training regimen requires ~1,000 cal/hr
while training or racing.
• Probably eats closer to 6,000 cal/day.
Completing the Puzzle
Training
Preevent/exercise
During Event
Hydration
Recovery
Performance Nutrition
Means…
• Fueling to boost activity performance on a daily
basis
• Fueling to decrease the risk of injuries, recover
fully after workouts and stay healthy
Consequences of Poor
Nutrition
•
•
•
•
•
•
•
Weight loss
Strength loss
Chronic Fatigue
Soreness, joint pain
Micronutrient Deficit
Respiratory Infections
Diminished Performance
Physical Activity Factor Varies
Widely
Examples
• Female Olympic Gymnasts
– 1900 kcal/day
• Tour de France Cyclists
– 7,000+ kcal/day
• College Football Players (in wt gain mode)
– 7,500-8,500 kcal/day
Marvin Austin
6’3”, 312 pounds
21 years old
4.69 40 yd dash
Jordan Hasay
5’1”, 98 pounds
19 years old
4:42.21 mile
Energy Needs
Calories/#
LOW - sedentary
120#
160#
240#
1560- 1800
2080-2400
3120-3600
ACTIVE (30-60min)
1920-2160
2560-1880
3840-4320
MODERATE (1-1.5hr)
2280-2520
3040-3360
4560-5040
HIGH (1.5-2hr)
2640-2880
3520-3840
5280-5760
VERY HIGH (2-3hr)
3000-3600
4000-4800
6000-7200
Carbohydrates (CHO)
Fuel Muscle
•
•
•
•
•
A muscle is like a sponge
Keep muscles full of fuel
Carbohydrates reach muscles quickly
Stored as glycogen
Glycogen is the PRIMARY energy source
The Effect of Diet on Physical Endurance
Maximum
endurance time:
Fat and protein diet
57 min
Normal mixed diet
114 min
High-carbohydrate diet
167 min
Water intoxication – class
starter
• http://www.cnn.com/2003/LAW/05/07/ctv.d
eath.by.water/ Child Abuse
• http://www.ncbi.nlm.nih.gov/pmc/articles/P
MC1872071/ Too much of a good thing
• http://www.wsbtv.com/news/news/local/dou
glas-county-high-school-football-player-lifesu/ngyrX/ Football players death
Athlete Nutrient Needs
• Carbohydrate – 55-60% of diet
• Fat – 15-20% of diet
• Protein – 20-25% of diet
What does 675gm of CHO
mean to an athlete?
2 large bagels
2 cups cereal
2 slices bread
2 cups milk
1 cup fruit yogurt
2 cups pasta/sauce
1 cup beans
2 pc fruit
1 cup fruit juice
2 starchy veggies
4 cups Sport Drink
20oz Soda
70g
90g
30g
25g
45g
100g
45g
50g
30g
60g
60g
70g
675g
Protein
Role in Exercise?
•
•
•
•
Muscle growth and repair
Supplies 10% of fuel when glycogen stores are low
Supplies 5% of fuel when glycogen stores are high
Aids in repair/recovery following muscle damage
Vitamins & Minerals
Which Are Most Important?
• Thiamin, riboflavin,
niacin
• Sodium & electrolytes
• Antioxidants – A,C,E
• Blood-building nutrients
(folic acid, B12, iron)
• Calcium
Iron & Calcium
Both:
Increased small losses in athletes in sweat & urine.
Calcium:
– Increased risk of stress fractures
(stress fractures account for 15% of all running injuries*)
– Decreased bone-mineral content & density
Most girls age 12-19 consume ~790mg/day
50% of adult women consume < 700mg
*(Exercise Sport Science Review, 2006)
Hydration
Components of Muscle
20%
Protein
75% Water
5% other
Fluids & Hydration
Regulates
• Temperature
• Blood Pressure
• Electrolyte Balance
• Recovery
Water Balance
• Lack of water
–
–
–
–
Muscle cramps
Alter blood pressure
Delay recovery
Decrease performance
• Too Much Water
– Hyponatremia
When Should You Drink?
WHEN TO DRINK
AMOUNT OF FLUID
2 hr before exercise
2-3+ cups
15 minutes before
1-2+ cups
Every 15 minutes DURING
cups AS NEEDED!
After Activity
1-1.5
2-3 cups
*ACSM Position Paper, 2006
for every lb lost
Nutrition MISTAKE
Thinking that….
• Sports drinks are only needed for exercise
lasting more than an hour
– Not always true if the activity is intense &
occurs in hot, humid conditions
– Use after 45 min or when HOT
– Very easy way to improve performance, fight
dehydration, and decrease recovery time
Electrolytes – Class Starter
• http://www.nlm.nih.gov/medlineplus/ency/ar
ticle/002350.htm
• Fill in the outline from your teacher
WHAT ABOUT….
300mg caffeine!
Energy Drinks?
– Different from Sports Drinks
– Contain caffeine, other stimulants, sugar,
herbs and vitamins
– Safety concerns for athletes!
– Use nutrition, hydration, and lifestyle changes
to improve energy level
Hyponatremia
• Fluid/electrolyte disorder that occurs when Na
level in blood is below normal (<136 mEq/L)
• Headache, confusion, swollen hands and feet,
wheezy breathing
• Can lead to seizures, coma, death in severe
cases
Hyponatremia and Women
• Women MAY be more susceptible than
men although the data is inconclusive
• Females are more diligent drinkers
• Female athletes are more likely to heed
advice (exceed?) from coaches, experts
• One theory: Estrogen inhibits an enzyme
responsible for helping the brain shed
excess H2O
2007 Chicago Marathon
• Exceptionally hot and
humid day for
October (88 degrees,
86% humidity at 10
am)
• Race was stopped at
3 ½ hour mark
• 250+ racers
hospitalized for heat
related ailments
• Water stations ran out
of water early
• Very limited sports
drinks
Pre-Exercise Meal
• Carbo Loading – 70% of calories up to 3
days prior to an event
• Last meal before event should be 2/3
normal size
– Complex carb rich, moderate protein, low fat,
fiber rich
• Meals: 2-4 hours before competition
• 4 hours if sensitive stomach
• The closer they are to competition, rely
more on liquids and small snacks
Timing your snacks: pretraining
•Within 1-2 hours before practice/game have a snack that is:
–High in carbohydrate (not sugar)
–Low in fat and fiber
–High in fluid content
–Moderate protein, as tolerated
–Salty (if hot/humid weather)
• It will be better tolerated and help you last longer during
practice
During Exercise
• Carbohydrates = Glycogen = fuel during
exercise
• Bananas, Apples, Gatorade, and water
Recovery
• 3 stages
– Snack + fluid (15-60 minutes)
carbs & 10-15 g protein
– Meal + fluid(within 2 hours)
balance (mostly carbs, lean
protein, low fat)
– Snack + fluid (within 4 hours)
carbs & 10-15 g protein
Refueling after Exercise
• VERY Important for Athletes
– For those in multiple events in one day
– For those training daily
• “Window” for Refueling
– First 30 minutes after exercise is critical
– Glycogen repletion occurs faster after exercise
• Increased blood flow to the muscle
• Enzymes that produce glycogen are most active
Refueling after Exercise, cont.
•After practice/game, have a snack that is:
–High in carbohydrate (not sugar)
–Moderate to high in protein
–Moderate in fat
–High in fluid
–Salty (if you sweat a lot)
–Ex. Turkey Sandwich
•Recent evidence suggests that adding protein at
all meals and snacks for 24 hours posttraining is
beneficial for muscle repair and growth.
Bigger
and Stronger
1950
1975
2000
Average Height
Of pro BB player
6’3”
6’5”
6’7”
Average weight
Of pro FB player
209#
225#
244#
Source: ESPN
In the recent media….
• Over 50% of the 2100+ active NFL players
were “obese” with a BMI over 30 (2004)
• JAMA 2005
• No body comp, data taken from websites
• 40% of top high school football recruits
weighed in >300 pounds
• Scripps Howard News Service 2006
Yet, What do we do for the
BIG Guys?
• EDUCATE them about increased risk for
heat illness, asthma, future obesity, cardiac
death
• Emphasize gain LBM
• Assess body composition, performance
parameters, injuries
• Teach that bigger is not necessarily better
(OK if genentics support)
• Make health a priority or at least on the
radar