Performance Nutrition Completing the Puzzle Training Rest/Recovery Supplementation Treatment Diet/Nutrition What Influences Athletic Ability? Genetic Endowment Optimal Training Good Nutrition No “secret” ingredient! 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 Fueling with foods that taste good, foods you enjoy, foods that can be prepared easily, and foods you feel confident eating Consequences of Poor Nutrition Weight loss Strength loss Lethargy Chronic Fatigue Soreness, joint pain Micronutrient Deficit Respiratory Infections Diminished Performance “Overtraining Syndrome” Physical Activity Factor Varies Widely Examples Female Olympic Gymnasts Tour de France Cyclists 1900 kcal/day 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 Basic Calorie Requirement: http://www.active.com/fitness/calculators/calo ries Calorie Needs for Athletes Calories Consumed Calories Expended Rule of Thumb: Walk or run 1 mile = 100 kcals burned Energy Needs Calories/# 120# LOW - sedentary 1560- 1800 ACTIVE (30-60min) 1920-2160 160# 240# 2080-2400 3120-3600 1880-2560 3840-4320 MODERATE (1-1.5hr) 2280-2520 3040-3360 4560-5040 HIGH (1.5-2hr) 2640-2880 3520-3840 5280-5760 4000-4800 6000-7200 VERY HIGH (2-3hr) 3000-3600 Carbohydrates (CHO) Fuel Muscle A muscle is like a sponge Keep muscles full of fuel Carbohydrates reach muscles quickly Substrate used to form 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 Carbohydrate THE CHALLENGE? Maintain CHO supply to muscles and slow it’s depletion by using fat as fuel Carbohydrates = FUEL Carbohydrate Needs: 30 minutes moderate exercise: 4-6 gm/kg (1.8-2.7 gm/#) 1 hour intense training/day: 7gm/kg (3gm/#) 1-2 hours intense training/day: 8-9 gm/kg (3.5-4gm/#) 2-4 hours intense training/day 9-10gm/kg (4-4.5 gm/#) Ultra endurance athlete: >12gm/kg (5.5gm/#) 150-lb student who does Aerobics classes: 165 Pound Soccer Player: 675 gm/day 300 gm/day Sample Athlete Male soccer player Training 2-3 hours/day 165 lbs = 75kg 9gm CHO/kg = 675 gm CHO 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 Individuals with Higher Protein Needs New training program Energy Restriction Diet or extreme expenditure Vegetarians Disease Injury rehab Young or old athletes These aren’t the people typically using protein supplements! Protein for Tissue and Muscle Building and Repair Protein Needs: 1.2 to 1.7 g/kg (0.5 – 0.8g/#) Some research supports up to 2 gm/day Protein intake and timing of protein intake are both important for increasing lean muscle mass Eating protein several times a day may enhance availability of amino acids during workout Going into strength workouts well nourished may enhance strength gains and decrease protein losses Refueling immediately after workouts with a carbohydrate/protein mix is essential for strength gains Vegetarian Athletes Vegetarian athletes (like others) must learn to complement proteins Vitamin B12, calcium, iron, and zinc Eating enough calories can be difficult Vegetarian diets are in bulk & in calories Nutrition MISTAKE Thinking that…. All vegetarian athletes are healthy eaters Some vegetarian athletes suffer less heart disease, cancers, high BP, and DM – but studies show it is more likely to be from a generally healthier lifestyle Vegetarian diets can be unhealthy if meat and other animal products are not substituted by nutritionally appropriate foods Vegetarian athletes need to pay particular attention to iron intake because iron from plant sources is more difficult for the body to absorb! 2,500 kcal Vegetarian Meal Plan Breakfast: 1 cup iron-fortified cereal (5mg) 1 cup skim milk or soy milk 12oz Orange Juice (vitamin C) Lunch: Spinach Salad w ¼ c sunflower seeds & Drg (7mg) Veggie Burger w cheese on bun (3mg) 1 fruit yogurt (vit C) Snack 2 oatmeal raisin cookies (3mg) Dinner Tofu/Broccoli stir fry or 2 slices cheese pizza (6mg) 1 cup rice (1mg) 1 cup ice cream Vitamins & Minerals Which Are Most Important? Thiamin, riboflavin, niacin Sodium & electrolytes Antioxidants – A,C,E Blood-building nutrients (folic acid, B12, iron) Calcium Nutrition MISTAKE Thinking that…. Vitamins and minerals give athletes extra energy they need to compete Act as co-factors to unlock the chemical energy stored in food Meals rich in grains, vegetables, fruit, meat and dairy give athletes energy Multi vitamin/mineral supplement may be necessary for some as an “insurance policy” 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) Popular Vitamins for Athletes “Mega Men” 20 vitamins & Minerals listed 11 in amounts > 100% US RDA 3 in amounts > 1000% US RDA 18 other substances Some interact with corticosteroids, anti-coagulants, & antiplatelet agents Vitamins for Athletes Look for no more than 100% USRDA of any one vitamin or mineral Take only one each day Hydration Components of Muscle 20% Protein 75% Water 5% other Fluids & Hydration Males - 60% body wt. Females - 50% body wt. Cardiovascular function Thermoregulation Injury prevention Performance Recovery Sweat losses during 2 hours of exercise can = 2 liters or more Physiological Effects of Dehydration sweat rate blood volume & heart rate core body heat cardiovascular function -less O2 and nutrient-rich blood to muscles -more reliance on anaerobic system Slower removal of wastes cramping, fatigue Impaired Performance! Muscle strength Speed Stamina Energy Cognitive Process Risk of Injury 95% of muscle cramps are due to dehydration! Sweat Loss and Fatigue Sweat loss in athletes 1-12 quarts/day! Sweat Rate Equation: 2 hour workout….. Pre weight 180.0# Post weight 178# Fluid Intake: 32oz of water and sports drink 140-138=32 ounces of fluid lost + 32 ounces consumed = 64 ounces of sweat loss per 2 hours or 32 ounces loss per hour! This is an example to drink at least 8 ounces of fluid every 15 minutes or double current intake 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 1-1.5 cups After Activity 2-3 cups for every lb lost *ACSM Position Paper, 2006 What you already know… Don’t rely on thirst Already 1-2% dehydrated Drink before, during & after 2 hrs before 14-24 oz 20-36 oz/hr or 5-12 oz every 15 mins. drink ~150% or 24oz / # lost Water is fine for <1 hr; sport drinks > 1 hr 4-8% carb, 0.5-0.7 g Na+/L pop, fruit juices or fruit drinks >10% may emptying Dehydration Planned rehydration is necessary typically only 1/3 to 2/3 of the volume lost is replaced voluntarily Hockey player ave. loss of 3-5% 1 # weight loss = 16 oz. of fluid 160 # player loses 5% ~ 8 # 8 # requires 128 oz of fluid to equal loss ~6 20 oz sport bottles = 128oz [3.8L] actually recommend 150% ~ 10 20oz-sport bottles [5.9 L] 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 Sports drinks actually drive thirst Very easy way to improve performance, fight dehydration, and decrease recovery time Sport Drinks – per 8 oz serving All Sport Power Ade Gatorade HFCS 20g HFCS 19g sucrose/ 15g glucose PR*Solutionfructose 30g maltodextrins/ Succeed Ultra sucrose/ 14g maltodextrins Red Bull sucrose/ 28g glucose Coke HFCS 27g Orange juice fructose/ 29 glucose 8% 8% 6% 80 mg Na+ 55 110 12.5% 50 6% trace 12% 215 11% 12% 35 trace 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 Caffeine Facts Hyponatremia Fluid/electrolyte disorder that occurs when Na level in blood is below normal (<136 mEq/L) Headache, malaise, confusion, swollen hands and feet, wheezy breathing Can lead to seizures, coma, death in severe cases Potential causes include: Excessive sweating, excessive Na losses in sweat, over drinking up to or during event, replacing sweat losses with only H2O, Intentional Urine Dilution (before drug testing) 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 Fuel Pre-exercise fuel should: Provide energy to working muscles Maximize blood sugar and glycogen stores Provide a psychological edge Minimize hunger during play Maximize hydration Be individualized Pre-Exercise Fuel Meals should be 2/3 normal size Meals: 3-4 hours before competition Snacks: 1-2 hours before competition The closer they are to competition, rely more on liquids and small snacks CHO AMOUNT RECOMMENDED 1 hour before 0.5 gm CHO/# 2 hours before 0.5-1.0gm CHO/# 3-4 hours before 1.0-1.5gm CHO/# Carbohydrate guidelines Pre-event 1-2 g/kg 1-2 hrs prior or 45 g/kg 3-4 hrs prior During 1 g/min later in exercise or 40-65 g/hr or .5-1.0 g/kg/hr Sport drink After .75-1.6 g/kg/hr Timing of protein & carbohydrate To enhance protein synthesis in muscle and replace glycogen stores… Don’t exercise in fasted state Eat immediately after exercise [window of opportunity] ~ 6-8 g protein + 1-1.5g CHO/kg BW within 30 minutes [1 oz meat, 1 c milk, 1 Power Bar, OR 1/2c mac & cheese + ~ 50 carb] 6-10g CHO/kg BW per 24 hours Recovery Defined: Helping athletes bounce back for future exercise bouts Considerations Intensity of exercise When will athlete exercise again? Nutrition Recovery Goals: Glycogen restoration Fluid & electrolyte replacement Muscle repair and adaptation 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 Facts: Muscles replace glycogen @ 5% /hour 20-24 hrs post exercise to maximally replenish glycogen stores How? 0.5 g / kg CHO immediately after activity 0.5 g / kg CHO in next 90 min. Rest Nutrition MISTAKE Thinking that…. Sports shakes, bars, and drinks can replace a balanced diet Sports foods can provide an effective, convenient method for the athlete to boost his/her nutrient needs during training and competition. Missing key nutrients including phytochemicals, antioxidants, and fiber. 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 First Things First… Must eat breakfast everyday Eat every 3-4 hours to keep blood sugar level Stay hydrated through day If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." Hippocrates c. 460 - 377 BC