Fueling for Sports Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian Univ. of Tennessee, Knoxville Is This You? • Wake up, get dressed, go to school • Breakfast is a maybe…OR a bagel, bowl of cereal, Poptarts or a piece of fruit • Eat or drink nothing until lunch • Time can range from 10:30-12:30 • Slice of pizza, fries…OR “I forgot my lunch money” • Practice-from about 3-6pm • Dinner-around 7pm • Eat whatever, whenever • Continue eating for the remainder of the night • Snacks include ice cream, cookies, chips, popcorn Here’s the Breakdown-Boys • Breakfast • Poptarts • Orange juice • Lunch • 2 slices pizza • Cookie • Dinner • Wahoo’s • Chips • Lemonade • Snack • 2 packs PB crackers • Glass of 2% milk Here’s the Breakdown-Girls • Breakfast • Apple • Lunch • Salad • Breadstick • Apple • Dinner • Animal crackers • Diet Coke • Snack • Bowl of cinnamon Chex with milk Fueling-What is it? • Fueling is the basic concept of using food to maintain energy levels during exercise, increase lean mass, decrease body fat and optimize performance for practices and competitions. • Fueling does not end. It is a continuous process of improvement that requires small steps to achieve the ultimate goal. • What you put in is what you get out. Pre-Fuel: What is it? • Providing your body with energy that “tops off” your muscles and heart for performance • Foods/drinks that meet these qualifications • Enough to make you feel like you ate something • Not too much that makes you feel full • Examples • • • • • Granola bar and a banana PB crackers and Gatorade Fig Newtons Trail mix PBJ sandwich • NOT • Fast food • High sugar foods • Other crap Post-Workout/Practice Fuel • This is your recovery nutrition • Needs to take place within 30-45 minutes after training • Must contain a protein AND carbohydrate source. • Must also include hydration. • Weight Gain Examples • 2 PBJ sandwiches, banana, Gatorade • Gatorade protein bar, apples and peanut butter • Trail mix, PBJ sandwich, chocolate milk Post-Workout/Practice Fuel • Weight Maintenance • • • • Chocolate milk and banana Apples and peanut butter 1 PBJ sandwich, Gatorade Greek Yogurt mixed with fruit • The focus of recovery nutrition should NEVER be about losing weight. It is strictly RECOVERING from a workout/practice. Weight loss, if necessary, comes at other times of the day. Not at the expense of recovery nutrition Hydration Dehydration • Body temperature can rise • Heat exhaustion • Heat stroke • Death • • • • • Dark yellow urine Decreased frequency of urination Rapid resting heart rate Prolonged muscle soreness Fatigue, dizziness, nausea, loss of consciousness, death Dehydration • As body loses water… • • • • Cardiac output decreases Blood volume decreases Drop in blood flow to the muscles and skin surface Reduction in sweat rate • Here is what that looks like Hydration-Rules of Thumb • ½ your body weight in ounces of water each day • Example: 150 pound athlete needs 75oz of water each day. • Water should be your main source of hydration. Not juices, sports drinks, sodas or energy drinks. • When drinking during practices, 1 gulp=1oz so if you get 4 good gulps, that’s 4 oz Nutrient Timing Eat the right food at the right time • If you compete at the following times, this might help: • 8:00am • Carbohydrate rich dinner • Extra water the day before • 6:00am-200-400 calorie snack • 10:00am • Carbohydrate rich dinner • Extra water the day before • Hearty, familiar breakfast at 7:00am Eat the right food at the right time • 2:00pm • High carbohydrate dinner • Extra water the night before and the morning of • High carbohydrate, moderate protein breakfast • Lunch or brunch about 3-4 hours before • 8:00pm • High carbohydrate, moderate protein breakfast • High carbohydrate, moderate protein lunch • Pre-game by 5pm, high carb • Extra fluids all day Eating during all day events • Maintain proper hydration • Maintain adequate blood sugar levels • Eat/snack frequently or on a schedule • Don’t rely on coaches, parents and other people to know what you need and when. • Pack what you need • Fruit, bagels, yogurt, string cheese, granola bars, crackers, dry cereal, protein bar Weight Gain Weight Gain…The right way • Questions to ask yourself first: • • • • • What am I currently eating in a day? Do I eat breakfast EVERY DAY? How much water am I drinking daily? How many hours do I go without eating? How long am I sleeping in on Saturday’s and Sundays? • Things to remember • Saturday and Sunday are days of the week too. • Hydration can add 3-5 pounds depending on your size • Supplements don’t necessarily help you gain weight, CALORIES do. Weight Gain…The right way • Breakfast-Is a must • 2 Bacon, egg and cheese breakfast sandwich on an English muffin • Glass of orange juice • Banana • Snack • Trail mix, Fig newtons • Water • Lunch-PACK IT! • 2 grilled chicken sandwiches on wheat bun, granola bar, small bag of chips, Gatorade, water • Pre-Fuel • PBJ • Post-workout fuel • Recovery shake, PBJ sandwich, Gatorade • Dinner • Chick-fil-a-grilled chicken sandwich, #1 with water, fruit cup • Snack • Large bowl of cereal with 2% milk Weight Gain-Weekends • What usually happens • Sleep in until 11 or 12 • Don’t eat until 2pm • That usually is a bowl of cereal • Go back to bed • Eat dinner with friends at 7:00pm • Get a night snack at 11:00pm Weight Gain-Weekends • Sleep in until 11am • Meal within 30 minutes of waking • 11:30am • Large sub from sub shop with double meat, tons of veggies • Chips, water • 1:30pm • Bowl of cereal with 2% milk • 4:00pm • ½ pizza, water • Trail mix • 7:00pm • Double cheeseburger with fries, WATER • Grilled chicken sandwich • 11:00pm Energy Drinks Energy Drink Facts • People age 18-25 had the most reported incidents • 42% of emergency room visits were due to the combination of alcohol or drugs with energy drinks • 2/3 of the patients treated were men Energy Drinks and Pre-Existing Medical Conditions • Highest risk population for adverse health effects • Children, adolescents and young adults • • • • • • Cardiac conditions ADHD Eating disorders Diabetes Rx medications Alcohol consumers • Recently discovered health effects in otherwise healthy kids • Decreased bone mineralization due to high caffeine content • Coffee may not be classified as an energy drink but how much are you consuming… Energy Drinks: Side Effects Many people begin to experience side effects with intakes greater than 400mg caffeine/day Insomnia Irritability Headaches Anxiety * Dizziness *Nausea *Jittery Top 10 side effects from energy drinks Heart Palpitations Tremors/shaking Agitation/restless GI upset Dizziness *Tingling/numbing of skin *Insomnia *respiratory distress *headache Energy Drinks: It’s not just the caffeine and sugar Other stimulants are added to energy drinks Kola nut, Guarana Additional source of caffeine citrus aurantium, bitter orange Contain synephrine Yohimbe Interacts with anti-depressants Ma huang Plant source for ephedra Geranium Source of methylhexaneamine (banned by NCAA) Yerba mate, zsi shi, taurine, Carnitine, ginseng How do I get Energy Then? • Learn to use food as energy, not energy drinks • What are you trying to accomplish on those game days? • If you did everything right leading up to the game, why would you need an energy drink? • Take a look at your week • • • • Sleep Hydration Food Recovery (cold tub, stretching, massage, etc) Supplementation Dangerous Words • • • • • Approved Recommend Legal Safe Allowed Who’s selling the product • https://www.youtube.com/watch?v=TjizMz2HEdw • https://www.youtube.com/watch?v=QbMeaUQN8iw&feature =youtu.be&feature=iv&src_vid=FcTu_a12Mcs&annotation_id= annotation_3826411887 • https://www.youtube.com/watch?v=S25iPVLXvA4 Read this: D-Aspartic Acid works in the central brain region to release hormones such as the Luteinizing Hormone, Follicle-Stimulating Hormone and Growth Hormone. D-Aspartic Acid may also build up in the testicles where it alleviates a rate-limiting step of testosterone synthesis and thereby increases testosterone levels by up to 42% in 12 days.* Astragin™ is a unique ingredient that combines the extracts of Astralagus and Panax Notoginseng to boost the absorption of amino acids. When combined with D-Aspartic Acid, it amplifies the benefits.* A 10mg clinical daily amount of Boron has demonstrated to boost free testosterone levels within 7 days.* Vitamin D receptors are on the cells in the glands that release testosterone, which supports testosterone production. In addition, Vitamin D is thought to prevent the conversion of testosterone into estrogen. Research also shows that having adequate Zinc available in the body allows for a more robust release of testosterone and the related anabolic hormones, growth hormone and insulin-like growth factor-1 (IGF1).* SUGGESTED USE: Take 2 tablets in the morning and 2 tablets in the afternoon with 6-8 oz of water. Do not exceed 4 tablets daily. WARNING: Do not exceed recommended amount. Use only as directed. Not intended for use by persons under 18 or by those with a serious medical condition. Do not use if pregnant or nursing. Please consult your physician before using this product. Do not use if tamper resistant seal is broken. Any Person who participates in sports and/or any other competitor in sports who is subject to the WADA – Anti Doping Code, or is subject to similar codes or other rules regarding the use of supplements in sports, should not use this product. Users are responsible for consulting with a medical provider and reviewing all ingredients prior to use. Users are responsible for complying with all laws and codes regarding participation in sports. Look Familiar? Supplements: What questions should I ask? • If you are at a supplement store: • • • • • • • • Where are you? What is the name of the product? Who is the manufacturer? What type of product is it? Why are you taking it/why do you want to take it? When do you plan on taking it? How long do you plan on taking it? Can I say the name of the supplement in a super hero voice? • If you have been given a supplement: • • • • Who bought it for you? Why do they want you to take it? Do they know what it does/what it is for? Where did they get it? Dietary Supplements Safety and efficacy information must be gathered and submitted to the FDA 75 days before the product hits the market. That is only if there is a NEW ingredient in the product. Supplements with no new ingredients do not have to be submitted to the FDA before hitting the market. Research studies in humans to prove a supplement is SAFE are NOT required before the supplement is marketed. Manufacturers must make sure the product label is truthful and not misleading… Banned Impermissible NCAA Banned Vs. Impermissible NCAA banned substances include all of the following: The NCAA also has a list of substances that are impermissible. They include but are not limited to the following: Creatine Nitric Oxide supplements Omega-3’s Glucosamine/chondroitin Any protein supplement that contains more than 30% of total calories from protein. Any supplement that contains “herbal” or “all natural” ingredients that cannot be positively identified on a nutrition facts label. Individual amino acids (branched chain amino acids, glutamine, carnitine, etc) Stimulants Anabolic Agents Alcohol (banned for rifle only) Diuretics and Other Masking Agents Street Drugs Peptide Hormones and Analogues Anti-estrogens Also included are any compounds that are related to those listed above. Impermissible supplements are those that a University/Institution CANNOT provide to a student-athlete. That student-athlete may purchase these products on his/her own but is not exempt from contamination within those products. http://www.ncaa.org/wps/wcm/connect/public/NCAA/Student-Athlete+Experience/NCAA+banned+drugs+list 3rd party Testing NSF for Sport • Recognized by NFL, NFLPA, MLB, MLBPA, PGA, LPGA, NHL, CPSDA, THF AND CCES • Production facility and supplier inspections (GMP testing) • Test every batch of every product/ingredient. No blind testing because it is all tested US Pharmacopeial Convention •GMP testing •Indicates a product has been voluntarily submitted to USP by its manufacturer •Off the shelf testing or randomly selected dietary supplements to confirm that the USP verified product continues to meet USP’s strict standards Informed Choice: •Tests products/ingredients on the prohibited list for WADA, NFL, NCAA, MLB •5 samples taken from several production runs/batches •Once requirements are met, product/ingredient will be accepted for registration •“Blind” sampling is carried out each month to ensure product stays compliant with INFORMEDCHOICE guidelines Supplements: Bottom Line • You can’t ever be sure that what you paid for is what you will actually get • Make sure you ask someone for direction BEFORE you walk into a supplement store • When your arms start to tingle and you can feel your heart beat from your neck…that does not make for a quality supplement.