Sports NutritionWhat Athletic
Trainers Need to
Know.
BY WANDA M. KOSZEWSKI, PHD, RD, LRD, FAND
ASSOCIATE PROFESSOR
NUTRITION AND DIETETICS
Objectives for Presentation
At the end of this session the participants will be able to:
1.
Identify which energy nutrient is critical to athletic performance
and why
2.
Explain the importance of water and energy drinks in relations
to performance
3.
Explain the relationship between food and supplements when it
comes to athletic performance.
How much do athletes know about nutrition?
61% believed that protein is the main source of energy; only 3% knew
correct daily recommendation.
71% disagreed that sport drinks are better than water for replacing
fluids.
65% believed that vitamin/mineral supplements increase energy levels.
<30% could give recommended dietary intake for carbohydrates and
fats
CHO-The Energy Nutrient
Carbohydrate (CHO) is the most important nutrient for you as an athlete
not protein.
Need at least enough CHO in your diet to replenish glycogen in your
muscles that you are working.
Need to ensure enough CHO is eaten prior to exercise to spare muscle
glycogen
CHO is the fuel that makes the body go
Stored Energy
Carbohydrates
◦ Muscle
◦ Liver
◦ Blood
Fueled Muscle
Blood Sugar
Feed Brain
Fat
◦ Adipose Tissue Fuel muscle
◦ Intramuscular
Fuel muscle
70,000 kcals
1,500 kcals
1,400 calories
320 calories
80 calories
Glycogen Is Made From Carbohydrate
25
GLYCOGEN
CONTENT
20
15
(GM/KG MUSCLE)
10
5
0
Rest/
5
Hard exercise
15
25
35
45
hours
5 days
RECOVERY TIME
Carbohydrate diet
Protein & Fat diet
Glycogen Depletion With Repeated Exercise
2.5
2
MUSCLE
GLYCOGEN
1.5
(GM/100GM TISSUE)
1
0.5
0
Ten miles
Ten miles
Ten miles
Day 1
Day 2
Day 3
Glycemic Index
It is a relative measure of the extent to which blood glucose increases
after ingesting a food containing 50 g of CHO.
Fruits and vegetables have a lower glycemic index due to their fiber
content.
Not based on mix diets.
Carbohydrate and Recovery
After hard exercise eat .5 gms CHO/lb BW
◦ As soon as tolerable
◦ Usually 0-1 hour post exercise
◦ Sports drink
◦ Juice
◦ Yogurt
◦ At next meal
◦ Usually 1-3 hours post exercise
Recovery Carbohydrates
For 24 hour period 400-500 grams
Pre competition 150-300 grams (3-4 hours before competition)
Weight (lbs)
◦ 100
◦ 150
◦ 200
CHO (grams)
50
75
100
Good CHO Sources
These Food have 15 grams of CHO
1 slice of bread (whole wheat, whole grain, etc.)
1 6-inch tortilla
½ cup of corn, peas, potatoes
1/3 cup of rice (brown or whole grain)
3 cups of popcorn
1 Small apple, peach or 2 tangerines
15 grapes
½ medium bake potato or sweet potato
2 Tablespoons raisins
3 cups green beans
1 ¼ cup of milk or yogurt
Protein
It’s primary function is not for energy
Building and Maintenance
If not enough adequate carbohydrate then the body will breakdown
body proteins for
energy.
Fat breakdown builds ketones
Protein Needs
Current RDA
0.4 grams/pound
Recreational exerciser
0.5-75
Competitive athlete
0.6-.90
Growing teen athlete
.9-1.0
Adult building muscle
.7-.9
Athlete restricting cals
.8-1.0
Daily Protein Recommendations
Type of Athlete
Sedentary
Strength/Power
Endurance
Athlete
Daily Grams of
Protein/kg BW
.8g/kg
Percentage of
Total Calories
12-15%
1.4-1.7 g/kg or .6 15-20%
to .8 grams per
pound
1.2-1.8 g/kg
12-18%
To Build Muscle
Extra exercise
Average Protein Intake
Extra Calories from CHO
Rest
Fats and Lipids
Fat is the largest storage form of energy in the body
Body fat is stored in the adipose tissue and in the muscle
Ideal for athletes to tap into their fat stores during exercise to delay
depleting glycogen
Choose healthy fats like olives, olive or canola oil, nuts, nut butters,
avocado
Fat as a Fuel
Need CHO to use fat as a fuel
Mixture of CHO and Fat depends on:
◦
◦
◦
◦
Intensity and duration of exercise
Fitness Level
Diet composition
CHO intake before and after exercise
Diet Composition
Carbohydrate
Fat
Protein
50-70% of total kcals
15-30% of total kcals
12-20% of total kcals
Henry’s Diet
6’, 230 lbs, running back
3 eggs, Fried
3 slices wheat toast
10 oz 2% milk
10 oz OJ
3 cups pasta
chicken parm (2 breasts)
Club sub sandwich, 12 inch
with mayo
Small Dr. Pepper
10 ounce chicken breast,
broiled
6 oz mash potatoes
1/2 cup gravy
1/2 PB Sandwich with Jelly
Nutrient Analysis on Henry
4558 kcals
316 g protein
What changes do you think
Henry needs to make in his
diet?
476 g CHO
1275 mg cholesterol
42% kcals from CHO
30% kcals from fat
28% kcals from protein
What would your
recommendation be to
Henry?
Fluids
Most overlooked
Effects performance more than
any other nutrient
Athletes have serious health
problems or die each year due to
poor fluid intake
Fluids
Cool fluids are best (40-50 degrees).
Plain water, sports drinks and diluted juices that have 4-8% CHO
concentration adequately replace fluid for most athletes.
Don’t depend on thirst.
Fluids
Weigh before and after and athletic event. Replace 2 cups fluid for
every 1 pound lost.
Sip water or dilute fluids (<20 grams of CHO per cup) during
competition or training.
Fluid Replacement
Drink 2 cups of cool water about 2 hours before competition or training.
Follow this by drinking up to 2 cups fluid 15 minutes before an event.
Drink 4-6 ounces of cool fluid every 10-15 minutes during competition
or workout.
Fluid Replacement
After competition or workout, weight and replace every pound of lost
weight
Avoid the following beverages
◦ Caffeine containing
◦ Alcohol
Supplements
Creatinine
Amino acids
Glucosamine sulfate
Pyruvate
HMB
Weight gainers
Other Nutrients Needed by Most
Athletes
Vitamins
◦ Vitamin D
Minerals
◦ Magnesium
◦ Calcium
◦ Potassium
Ergogenic Aid
Anything that enhances a person’s ability to perform
work or perform better.
Athletes use it to gain competitive edge
NCAA reported that 43.5% of athletes surveyed
reported taking supplements. Reasons were for their
health, improve strength/power or to increase muscle
Performance Plate
Whole grains or energy enhancing foods
Lean Protein or recovery/muscle building foods
Fruits and Vegetables or antioxidant-rich foods
Fat or immunity/flavor boosting foods
Fluids or hydration promoting beverages
Nutrition and Female Athlete
Nutritional problems
female athletes have:
◦ Poor calcium intake
◦ Iron deficiency anemia
◦ Folic acid intake
◦ Calories and wt control
◦ Fear of fat
Calcium and Iron
Women must have adequate calcium in their diets up to the age of 30.
However, most American women do not meet the RDA for calcium (over
60%).
Women do not eat enough iron rich foods in their diet. Most American
women can not meet the RDA for iron of 15 mg/day.
Folic Acid
Helps prevent neural tube
defects
Recommendation is all
women of child bearing
years consume 400 ug of
folic acid per day
Pregnant women need 600
ug per day
Weight Control
Most female athletes do
not meet their caloric
needs for a day
More American women
are dieting
There is a reported
increase in the number of
disordered eating
behaviors
Questions???