Peak Performance Eat to Compete

Peak Performance Eat to Compete Gale Welter, MS, RD, CSSD, CSCS Coordinator of Nutrition Services Campus Health Service University of Arizona This presentation was adapted from “The Winning Edge – Nutrition for Fitness and Sport” workshop, fall 2004, University of Arizona, College of Agriculture and Life Sciences, Department of Nutritional Sciences. •You are an elite athlete •You want to win! •You need every advantage you can get – You have to look for your edge – Your competition is looking for their edge, too. Fundamentals of Athletic Performance • • • • • Genetics Rest/ Sleep Coaching Training, Conditioning, Practice Nutrition and Hydration Advantages of Optimizing the Fundamentals • More and longer lasting energy • Greater and longer lasting concentration • Stronger immune function – less time “on the bench” • Reduced potential for injury – Less time “on the bench” • Better recovery – Between workouts/practices; between events • Better growth and repair Advantages of Optimizing the Fundamentals Fundamentals = • More productive conditioning •  better practices •  stronger competition •  more “wins” Fundamentals of Athletic Performance • • • • • Genetics Rest/ Sleep Coaching Training, Conditioning, Practice Nutrition and Hydration Nutrition and Hydration Eat to Compete Fundamentals • Four categories –1. Hydration – Fluids – 2. Quantity – 3. Timing – 4. Quality 1. Hydration Drink fluids throughout the day Sweat = Dehydration = Fatigue Physical fatigue Drink as much as possible fatigue Mental during exercise with the goal Cramping of trying to replace all sweat loss. Slower recovery Even Low Levels of Dehydration Impairs Exercise Performance Athletes at only 1.8% dehydration (not enough to trigger thirst) reached fatigue 3 minutes sooner than fully hydrated athletes cycling at 90% VO2 max ~ Walsh et al. Intl J Sports Med 15, 1994 Effects of Dehydration Reduced skin blood flow Reduction in stroke volume Increased core body temperature General Fluid Guidelines Within 2 hrs Before Exercise Within 10-20 min Before Exercise During Exercise 14 - 22 ounces cool fluid 7 - 10 ounces cool fluid 6 - 12 ounces every 15 - 20 min American College Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000 Current Fluid Replacement General Guidelines After Exercise 16 to 24 ounces per pound weight loss Before: 145 lbs After: 143 lbs Loss = 2 lbs American College of Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000 Know Your Sweat Rate and Get in front of it! Sweat Rate Calculation Example Get in front of it! Wt before exercise Wt after exercise (subtract) Difference Plus fluids consumed during exercise 176# - 174# 2# x 16 oz = 32 oz 70oz Total fluids used during activity Fluids used 102 oz / hours of activity 2 hr 102oz = Sweat Rate of 51oz/hr Sweat Rate How to get in front of it Divide by the number of times you will get a drink per hour during your activity into your Sweat Rate per Hour. So… …at a sweat rate of 51 oz per hour… If You Drink Every: 10-12 min. (5x/hr) 15 min. (4x/hr) 20 min. (3x/hr) You Need to Drink: 10 oz each time 13 oz each time 17 oz each time Note > Each green Gatorade cup holds 12 oz when completely full. Everyday Practical Application • Start Hydrated • Cool beverage (50° - 59°F) • Know signs of dehydration: Your urine color – Thirst, irritability, fatigue, general discomfort – Headache, weakness, dizziness, cramps, chills, vomiting, head or neck heat sensations • Heat acclimatization increases fluid needs, possibly sodium Casa et al., J Athletic Training 35, 2000 Fluid Replacement Goals • Prevent Dehydration! – Limiting factor in exercise performance – Everyone is different, know your needs based on • Sweat rate • Body size • Specific activity • Drink BEFORE you are thirsty – American College of Sports Medicine experts “ Thirst alone is not the best indicator of the body’s fluid status.” July 2003 Add Carbohydrate to Fluids? Stop-&-Go Sports Study • Research from U.K. using Shuttle Run test • Action like that of baseball or football • Sprinting ability: 2 min longer with sport drink vs. water trial Nicholas et al. J Sport Sci 13:283-90, 1995 Adding Carbohydrate during Activity with Fluids and/or Food • High-intensity sports (intermittent or continuous activity) lasting longer than 60 min: – Drink/Eat 30 - 60 g CHO (120-180 calories) every hour • 20 - 40 oz Sports Drink (6 - 8% CHO) • Or drink water and eat some high carb food – Ex: 1 Large banana or 3 - 6 Fig Newtons Nutrition and Hydration Eat to Compete Fundamentals • Four categories – 1. Hydration – Fluids –2. Quantity – 3. Quality – 4. Timing Quantity Meeting Your CALORIE Needs Carbohydrate, Protein & Fat Goals Estimating How Many Calories You Need Multiply your weight by the activity factor for your current level of training and conditioning Men • Activity level – Light (≤1 hr / day) - 18 – Moderate(1-4 hrs/day) – 19* – Very Active (4+ hrs/day) – 21+ Women • Activity level – Light (≤1 hr / day) - 15 – Moderate(1-4 hrs/day) – 16* – Very Active (4+ hrs/day) – 19+ *Some smaller/leaner athletes in “skill” sports like gymnastics and diving may not need this many calories ATP Production FATTY ACIDS AMINO ACIDS GLUCOSE Cell Membrane Inside Cell Anaerobic (without oxygen) Some ATP Aerobic (with oxygen) Lots of ATP High Intensity Activity Low Intensity Activity Glucose Fatty Acids Amino Acids Carbohydrates (CHO) Carbohydrates  Glucose  Glycogen Small and Limited Glycogen Stores Glycogen & Endurance Exercise Inadequate Carbohydrate Intake Inadequate Carbohydrate Intake Carbohydrate Needs • General rule of thumb: For general training needs: 2.5-3.5 grams of carbohydrate x pounds of Body Wt (Up to 4.5 g / lb for endurance athletes) ex: 150 # x 3 g = 450 g carbs (1800 calories) – Carbohydrate foods include grains, cereals, starches, fruits and vegetables Carbohydrate Intake Guidelines Bottom Line: Eat throughout the day Time (in relation to exercise) Carbohydrate 1 to 4 hrs before Every hr during 0.5–1.8g per # body wt 30 - 60g 0.7g per # body wt (150# x 0.7g = ~100g) Within 30 min. after Within 2 hrs after 0.7g per # body wt in a balanced meal Rosenbloom , Sports Nutrition: A guide for the professional working with Active People, 2000 PROTEIN Major Roles of Protein Tissue Growth Tissue Repair and Maintenance Minor Protein Role Fuel Stores - Small Amounts How Much Protein Do You Need? • Depends on the type and intensity of your activity: – Endurance: 0.6 – 0.7grams / # body wt/day – Strength/power: 0.7 – 0.8 grams / # body wt/day (general population: 0.4 grams / # body wt/day) – Ex: 230# lineman ~ 160-185 g/d (0.7-0.8 g/# BW/d) – Ex: 125# distance runner ~ 70-85 g/d (0.6 – 0.7 g/#BW/d) What does 180g Protein look like ? 2 C cereal, 1½ C milk 2 large bananas Sports bar (40-30-30 type) 2 Sandwiches, each with 2oz turkey,1oz cheese 1 C baby carrots 2 C milk 8 oz yogurt ½ C nuts 6 oz chicken breast 2 C brown rice 2 C cooked veggies 2 slices of bread 18 2 10+ 56 2 16 8 12 42 12 4 4 Total grams Protein (calories) Source: exchange system estimates 186 What does 100g Protein look like ? 1C cereal, 1C milk ½ C blueberries Sports bar (40-30-30 type) Sandwich, 2oz turkey ½ C baby carrots 1 C milk 8 oz yogurt 4 oz chicken breast 1 C brown rice 1 C cooked veggies 1 C salad with 2T low fat dressing 11 0 10+ 20 1 8 8 28 6 2 0 Total grams Protein (calories) Source: exchange system estimates 94 How Much Protein Do You Need When Adding Muscle Mass? • Use the upper part of the range (0.6 – 0.9 g per # body weight) when you are working on adding muscle mass (first 3 to 6 months) • After muscle mass gains have been reached, lower levels of protein will maintain the mass due to the training effect of increased protein metabolism • The source of protein doesn‟t seem to markedly effect higher muscle mass, but more research is warranted Protein Before or After Workouts? • Current research favors eating/drinking a protein/carb combination AFTER workouts, (especially weight workouts) – Ex: • Meal replacement shakes (typically 20-40 g protein) • Turkey sandwich (~ 20-30 g protein) Protein Take-Home Points • Most active people and athletes eat adequate protein for muscle growth • Attention should be focused on adequate caloric intake (CHO mainly) to spare protein for muscle growth and repair • Timing and quality of protein may be more important than quantity • Nutrition is important, but does not replace a proper exercise training program for muscle growth Fat  20 – 35% Calories  Concentrated Calorie Source  Efficiently Metabolized Healthy Fats and Oils • Have some every day • 20 – 35% of calories – 25% of 1400 calories ~ 40 g/d – 25% of 2200 calories ~ 60 g/d – 25% of 3500 calories ~ 100 g/d • Use this Label Reading rule of thumb to determine whether there is a moderate amount of fat in a food – 3 g fat per 100 calories (~ 27% of calories) Very Low Fat Diets Not Recommended Too little dietary fat affects: mental function immune function hormone function absorption of some vitamins energy levels Healthy Fats and Oils • Eat more – Monounsaturated fats: Nuts, seeds, nut butters, olives, olive oil, and avocados – Polyunsaturated fats: • Vegetable oils: canola, safflower, sunflower, corn, soybean, etc • Omega-3 fatty acids: fish (ex. tuna, salmon), fish oil, walnuts, flaxseed • Eat less – Saturated fats: visible fat in animal products (meat, poultry skin), whole dairy products (cheese), palm / coconut oils – Hydrogenated oils: in packaged foods (cookies, crackers, mac „n cheese mixes) Nutrition and Hydration Eat to Compete Fundamentals • Four categories – 1. Hydration – Fluids – 2. Quantity – 3. Timing – 4. Quality Timing is to success This could be your “Edge” • Spread food & drink intake throughout the day • Eat every 3-4 hours during the day, begin with breakfast • Get your “edge” by planning your food more specifically to your conditioning, practices and games/competitions 2 - 4 Hours BEFORE Exercise • Eat a high carbohydrate, low fat, moderate protein meal – Ex. 125 g CHO, low fat, moderate protein • Turkey sandwich with 1 slice cheese, 2 slices turkey, 1 tsp. mayonnaise, lettuce and tomato. 1 cup pasta with vegetables and fat free Italian dressing. 1 banana • Choose familiar foods • Drink at least 16 fl.oz of fluids 30 - 60 Minutes BEFORE Exercise • Eat about 10 - 25g CHO/ lb body weight – Example: 1 small banana or 16 oz sports beverage • Choose familiar foods • Choose foods low in fiber • Drink 1-2 cups fluid 15 minutes before exercise DURING Exercise Lasting Longer Than 1 hour • Drink 0.5 - 1.0 cups of fluid every 15 minutes • Eat/Drink 30 - 60 grams (120-240 calories) CHO per hour: – Snack every 10 to 30 minutes (as allowed by sport) • Goal: Consistent feeding schedule for steady flow of glucose into bloodstream • Especially important for day-long competitions like tennis, swimming, golf Recovery AFTER Exercise • Eat carbs within 30 minutes of exercise Take advantage of a “window of opportunity” while yourmetabolism is revved up to optimize glycogen reloading. – Examples: • • • • Sports drinks Plain Bagel with jam Fresh Fruit Cheerios • Replace fluid losses – Drink at least 2-3 cups fluid per lb of body weight lost Recovery AFTER Exercise • Maximum glycogen replacement rate occurs within 2 hours after exercise – Eat a high carbohydrate, low fat, moderate protein meal • Have lean protein, vegetables, fruit, grains/starch, low fat dairy, some salad dressing • Limit fried foods, cheese, sauces and gravies, soda/lemonade/punch, packaged foods, meal replacement products • It takes 24- 48 hours to fully recover used glycogen The Importance of Recovery Food and Fluids • Reload glycogen stores – – For energy, concentration, and to spare protein for its primary functions • Replenish fluids – Solute of optimal metabolism, regulate core temperature, delay fatigue • Insure adequate protein for growth, repair and maintenance functions – Increase/maintain muscle mass, maintain immune function, Timing of Food and Fluid Intake Summary Time 1 to 4 hours before exercise Carb and Protein(g)/ # BW 0.5g (1 hr) – 1.8g (4 hrs) Fluids 2 hr before – 14-22 oz 10-20 min before-7-10 oz During each hour of exercise after 60 minutes: Eat or drink 30 to 60 grams of carbohydrate Within 30 minutes after exercise 0.7g carbohydrate with protein (as part of daily goal, usually 10-40 g depending on overall needs) 0.5 – 0.7 g carbohydrate and protein (usually 30+ g as part of a meal) 6-12 oz every 15 to 20 minutes Replenish losses, 3C fluid for every pound of Body Weight lost during exercise. Continue rehydrating for clear, pale urine Within 2 hrs after exercise Bottom Line: Eat and drink throughout the day Nutrition and Hydration Eat to Compete Practical Applications • Four categories – 1. Hydration – Fluids – 2. Quantity – 3. Timing –4. Quality Example CHO Snacks to Carry (30-60 g) • • • • • • • • • 20-40 oz Sports Drink 1-2 Large bananas Most energy bars 9 graham cracker squares ¼ to ½ c raisins 1 large bagel w/ jam 20 saltines 2½ cups Cheerios 3-6 Fig Cookies High Carbohydrate, Low-Fat Foods Bread, Cereal Rice, & Pasta • Bagel • Kidney Beans • Cereals • Bran Muffin • Popcorn • Rice, brown • Tortilla • Pretzels • Crackers, Graham • Angel Food Cake • Pancakes • Pasta Vegetables • Carrots • Corn • Peas (sweet) • Potatoes • Sweet Potato • Tomato • Tomato Juice Fruit • Apple • Apricot • Banana • Fig • Fruit Juice • Peach • Raisin • Pear • Grapes Milk & Milk Products • Milk • Pudding • Yogurt, Frozen • Fruit Yogurt • Plain Yogurt Common Protein Foods (and grams of protein per serving) • • • • • • • • • • 1 egg or 2 egg whites-6g Cheese 1 oz - 8g Milk 8 oz - 8g Yogurt 8 oz - 8g Cottage cheese ½ c – 14g Tuna 61/2oz can – 31g Chicken breast 3oz – 26g Hamburger 4oz – 30g Pork loin 4 oz – 35g Fish 4 oz – 27g • • • • • • • • • • Almonds 1 oz (~24 nuts) – 6g Peanut butter 1T – 4g Kidney beans ½ c – 6g Hummus ½ c – 6g Refried beans ½ c – 7g Lentil soup Progresso 10.5oz – 11g Tofu, extra firm 4oz – 12g Baked beans ½ c – 7g Luna bar 1 – 10g Other 40-30-30 sports bars – 12+g Source: Clark, N. Nancy Clark‟s Sports Nutrition Guidebook, 2nd Ed, 1997, p132 Power Foods for Dorms • • • • • • • • • Fresh/Canned fruit Fresh/Canned vegetables High fiber cereals Whole grain crackers Whole grain bread Corn tortillas Fig Newtons Ginger snaps, „nilla wafers Dark chocolate • • • • • • • • • • Canned beans Refried bean dip Hummus Peanut butter Nuts Jerky Yogurt Cottage cheese String cheese Canned tuna, chicken Power Food Choices Eating Out Around Campus • Fruit – Fresh, around S.U.s – Cut fruit in containers – “Fruit bar” • Lean protein – – – – Chicken breast, grilled Betty‟s buffet meats and fish Deli meats Salad bar eggs, beans, seeds, tuna, ham, turkey – Bean, chicken burritos and wraps • Vegetables – Cooked in S.U.s – Salads and salad bars – Raw in containers • Whole grains – ODD breads, tortillas – Cereals, boxes • Low fat dairy – Non-fat and 1% milk – Yogurt – Cottage cheese MODERATION Use Moderation with the following foods that provide poor fuel for performance and may add unwanted weight • Packaged / processed foods – don‟t live on protein or energy shakes and bars, limit to 1or 2 per day – Reduce dependence on crackers, chips, gold fish, etc. • Fried Foods • Sugary cereals • Candy, cookies, other sweets (banana, zucchini, etc breads) • ALCOHOL and the foods that usually go with it • Soda, lemonade, punch, frapaccinos, other sugary drinks, (fruit juice) Supplements • Take a multiple vitamin/mineral daily • Take 1000 mg of a Calcium supplements in 2 doses of 500mg each if you do not eat 3 “servings” (8oz milk and yogurt, 1 oz cheese, ½ C cottage) a day. • Consider taking 2000 mg of Fish Oil (in 2 doses of 1000mg each) or 1 T of ground Flaxseed, or 1 tsp of Flaxseed Oil) daily if you do not eat fish 2x/wk, nor eat walnuts frequently. Supplements • Other supplements – Consider carefully and get professional advice – Know the banned substances and the potential for contamination of seemingly safe supplements! – NCAA Banned substances list, go to: http://www1.ncaa.org/membership/ed_outreach/healthsafety/drug_testing/banned_drug_classes.pdf Be the best you can be Drink and Eat to Compete Have a GREAT year… …Go Wildcats!