Sports Nutrition For Success
Presented By: Traycie Kusal
Topics Covered
Carbs to Go and Keep Going Protein to Promote Training Time-Out for a Drink Nutrition Before and During Exercise Nutrition for Recovery Supplemental Strategies
Carbs to Go and Keep Going
Simple Sugars Complex Carbs Quick and Slow Carbs Stored Glucose and Glycogen Bonking
Carbs for Daily Recovery Getting Carbo-Loaded Are Carbs Fattening? Foods Highest in Carbs Counting Carbs CHO vs FAT: A Delicate Balance
Carbohydrates are the primary energy source during exercise
High intensity, short duration (sprint)
– > 70% VO2max – Anaerobic pathway produces ATP – Muscle glycogen breaks down into glucose for fuel
Recommended Training Diet
CHO-rich diet + rest days 60-70% CHO Choose complex over simple CHOs
Simple Sugars
Monosaccharides:
1. Glucose 2. Fructose
3. Galactose
Simple Sugars
Disaccharides:
Common Name Combination Of...
1. Sucrose 2. Lactose
3.
Table Sugar Milk Sugar
Corn Syrup
(Glucose + Fructose) (Glucose + Galactose
(Glucose + Fructose)
4. Maltose
Malt Sugar
(Glucose + Glucose)
Glucose Polymer
A chain of 5 glucose molecules More energy with less sweetness
Natural Sugars in Some Fruits and Vegetables
Food Apple Grape Peach Carrot Green bean Tomato Glucose Fructose Sucrose 7 35 7 7 15 20 40 40 10 7 15 25 25 12 55 35 3 -
Nutritional Value of Sugar
White Brown Honey Molasses RDI Calories (per Tbsp) 48 52 64 53 Calcium (mg) 12 40 1,000 Iron (mg) 0.3 0.1 0.6 18 Riboflavin (mg) Trace Trace 1.7
Complex Carbohydrates
Complex carbs, such as starch in plant foods and glycogen in muscles, are formed when sugars link together to form long, complex chains, similar to a string of pearls. They can be symbolized like this:
Plants store extra sugars in the form of starch
Vegetables (i.e., corn) convert extra sugar into starch
Sweet when it’s young Becomes starchy as it get older
Fruits (i.e., banana) convert starches into sugar
Green w/some yellow: 80% starch, 7% sugar Mostly yellow: 25% starch, 65% sugar Spotted/speckled: 5% starch, 90% sugar
Complex Carbohydrates
Get digested into glucose Either burned for energy Or stored for future use as
– muscle glycogen – liver glycogen
The Glycemic Response – food’s ability to contribute glucose to the bloodstream
High Glycemic-Index CHOs
– quickly enter the blood stream
– best to eat during or after exercise – ex. Potato, corn flakes, honey
Low to Moderate Glycemic-Index CHOs – slowly enter bloodstream
– desirable prior to exercise bec. Provide sustained energy ex. Rice, banana, apple
–
Glycemic Index of Some Popular Foods
HIGH
FOOD
Glucose Gatorade Potato, baked Jelly beans Cheerios Honey
Watermelon
MODERATE
GI
100 91 85 80 74 73
72
LOW
FOOD
Apple Pear PowerBar Fruit yogurt LF Milk, skim Green beans
Banana,less ripe
FOOD
Orange juice Potato, boiled Rice, brown Corn
Banana,overripe
GI
57 56 55 55 52 48
43
GI
36 36 30-35 33 32 30
30
Baked beans
Orange
Raisins
64
Pasta
41
Grapefruit
25
Stored Glucose & Glycogen
The average 150-pound male has about 1,800 calories of CHOs stored in the body:
Muscle glycogen Liver glycogen Blood glucose Total:
1,400 calories 320 calories 80 calories 1,800 calories
Muscle Glycogen Storage
Well-trained muscles develop the ability to store about 2050% more glycogen than untrained muscles.
Muscle glycogen per 100g (3.5 oz) of muscle:
Untrained Muscle
Trained Muscle Carbo-Loaded
13 grams
32 grams 35-40 grams
(Costill et al. Am J Clin Nutr 34: 1831-1836)
(Sherman et al. Intl J Sports Med 2: 114-118)
Does the Glycemic Effect of a Food Really Influence Exercise Performance?
Cyclists ate 0.5g CHO / lb
Pre-Exercise Food Lentils Glucose Water Potato Minutes of Exercise 117 108 99 97
Thomas, Brotherhood and Brand.1991 Intl J Sports Med, 12 (2): 180-186
Bonking
Depleted MUSCLE glycogen Depleted LIVER glycogen “hit the wall” “bonk” or “crash”
Despite adequate muscle glycogen, an athlete may feel:
Uncoordinated Light-headed Unable to concentrate Weak
John, a 28-year-old runner and banker, faithfully carbo-loaded his muscles for three days prior to his first Boston Marathon
On the evening before the marathon, he ate dinner at 5:00, then went to bed at 8:30 to ensure himself a good night’s rest As often happens with anxious athletes, he tossed and turned all night (which burned off a significant amount of calories), John woke up early the next morning, and chose not to eat breakfast, even though the marathon didn’t start until noon By noon, he had depleted his limited liver glycogen stores He lost his mental drive 8 miles into the race, and quit at 12 miles His muscles were well-fueled, but that energy was unavailable to his brain, so he lacked the mental stamina to endure the marathon.
Glycogen depletion occurs with repeated days of exercise when CHO intake is inadequate (45-50%)
For 3 consecutive days
– – – – Subjects ran hard 10 miles Pace: 6-8 min/mile Ate their standard meals
Subjects’ muscles became progressively glycogen depleted
45-50% CHO
CONCLUSIONS Daily CHO rich diet Rest days required to replete depleted muscles
Glycogen depletion occurs with repeated days of exercise when CHO intake is inadequate (45-50%)
Muscle glycogen (gm/100 gm tissue)
10 miles
Day 1
10 miles
Day 2
10 miles
Day 3
Pat, a 33-year-old computer programmer experiments with her 2hour Sunday run:
Experiment Post Workout Meal 3-egg cheese omelette Next Workout Monday Workout Felt Dead, tired, heavy, unrecovered Much better
1
2
Pancakes, syrup, OJ, fruit
Monday
3
Pancakes, syrup, OJ, fruit
Tuesday
“super” lots of E, totally recovered
Rest and Athletic Performance
Forget to rest? Then, risk the following:
– injuries – chronic glycogen depletion – chronic fatigue – reduced performance
Getting Carbo-Loaded
see overheads
Are CHOs Fattening?
CHOs are not fattening, excess fats are!
Fats: 36 cals/ tsp Body stores fat Metabolic cost of converting excess dietary fat into stored fat = 3% of ingested calories
CHO: 16 cals/ tsp CHO: energy first Metaboic cost of converting excess CHOs to fat = 23%
Remember this about CHOs
1. Less fattening than fatty foods 2. Muscle fuel 3. Primary fuel during exercise
Foods Highest In CHOs
Jim, a 19-year-old college student, intended to carboload the night before the Newport Marathon. Due to inadequate nutrition knowledge, he “carboloaded” with a pizza supreme. Little did he know that of the 1,800 calories in the large pizza, 1,200 were from the protein and fat in the double cheese, sausage, and pepperoni. Only 35% of the calories from the thin crust and tomato sauce were from CHOs. No wonder he felt sluggish during the race!
Counting Carbohydrates
Your diet: At least 60% CHO for daily training 65-70% CHO before an endurance event A high-CHO diet should include some fat! Fill up with CHO then add fat
CHOs With Hidden Fats
Food Granola Muffin Ritz crackers Pizza, thin crust Mac & cheese % Cals from Fat 35 25 50 40 45 Higher CHO alternative Grape-Nuts Bagel, plain Saltines Pizza, thick crust Spaghetti & tom. Sauce % Cals from fat 1 1 15 30 10
Protein to Promote Training
How
Much Protein Do You Need? Protein and the Vegetarian Protein Supplements and Amino Acids
The BEST sports diet contains:
ADEQUATE, but not excess protein to
– build and repair muscle tissue – grow hair and fingernails – produce hormones – boost your immune system – replace red blood cells
How Much Protein Do You Need?
Current RDI for sedentary adult Recreational exerciser, adult Competitive athlete, adult Growing teenage athlete Adult building muscle mass Athlete restricting calories Maximum useable amount for adults Grams of protein per pound of body weight 0.4 0.5-0.75 0.6-0.9 0.8-0.9 0.7-0.9 0.8-0.9 0.9
Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders
22-year old men Lifted weights for 90 min/day, 6 d/wk Req’d 0.7g pro/lb body weight to stay in protein balance Example:
– 150 lb. Man – Needs 102 g of protein per day
Lemon, et al. 1992 J Appl Physiol 73: 767-775
Calculating YOUR Protein Needs
Identify which category you fit into Multiply your body weight by the range Example:
– 170 lb. Competitive athlete, adult
170 lb x 0.6 g/lb = 102 g/pro 170 lb x 0.9 g/lb = 153 g/pro
130
lb. Competitive athlete, adult
lb x 0.6 g/lb = 78 g/pro 130 lb x 0.9 g/lb = 117 g/pro
130
Calculating YOUR Protein Needs
Food Break fast 1 cup OJ 2 cups bran flakes 1 medium banana 1.5 cups lowfat milk Lunch 2 peanut butter sandwiches 1 apple 2 cups milk Snack 1 cup fruit yogurt Dinner 1 medium pizza Totals: Protein (g) Calories 2 8 1 12 30 1 16 10 70 150 110 240 100 150 700 100 200 250 1,000 2,850
Grams of protein / standard serving Animal Sources Egg white Egg Cheddar cheese Milk, 1% Yogurt Cottage cheese Hamburger Pork loin Chicken breast Tuna Plant Sources Almonds, dried Peanut butter Kidney beans Hummus Refried beans Lentil soup Tofu, extra firm Baked beans 3.5 6 7 8 11 15 30 30 35 40 3 4.5 6 6 7 11 11 14 from 1 lg. Egg 1 lg. egg 1 ounce 8 ounces 1 cup 1/2 cup 4 oz. broiled 4 oz. roasted 4 oz. roasted 6 ounces 12 nuts 1 tbs 1/2 cup 1/2 cup 1/2 cup 10.5 ounces 3.5 ounces 1 cup
Grams of protein / 100 calories (amount) 20 8 6 8 8 15 10 10 18 20 3.5 4.5 6 3 7 6.5 12 7 6 egg whites 1.3 eggs 0.9 ounces 8 ounces 6 ounces 1/2 cup 1.5 ounces 1.5 ounces 2 ounces 3 ounces 14 nuts 1 tbs 1/2 cup 1/4 cup 1/2 cup 6 ounces 4 ounces 1/2 cup
Healthfully Including Meat in Your Diet
Buy extra-lean cuts of beef, pork, and lamb to reduce your intake of saturated fats Decrease extra fat
– Drain meat in a colander – Pat dry with a paper towel
Use meat as the accompaniment to a meal
Too Much Protein
If you fill up with PRO, you won’t fuel your muscles with CHOs Excess PRO increased urination
– Frequent bathroom trips may be inconvenient – Increased risk for dehydration – Extra work for kidneys
$$ Animal proteins tend to be expensive $$ A high PRO diet tends to be high in fat
Protein Supplements and Amino Acids
Exercise, not protein, is the key to developing bigger muscles
Beware of extra fat Expensive muscle-building supplements are not the answer
Amino Acids: Food vs. Pills
Amount Food 2 egg whites 1 cup skim milk 4 oz. Chicken breast 6 oz. Tuna Supplement 1 serving Twin Labs Amino Fuel 1 serving Ultimate Nutrition's Amino Gold 1 serving Nature's Best Amino Acids Arginine (mg) 380 350 2,100 2,700 Leucine (mg) 600 950 2,650 3,700
85 350 440
320 1,260 1,300
Amino Acids: Food vs. Pills
Equivalent of 25 g PRO 3 cups skim milk 2/3 can (4 oz.) tuna 3 oz. Chicken breast 7 egg whites 24 pills Twin Labs Amino Fuel 27 pills Amino Gold 18 pills Nature's Best Arginine/ 25g PRO 1,050 1,800 1,600 2,650 1,020 1,050 1,320 Leucine/ 25g PRO 2,850 2,400 2,000 4,200 3,840 3,780 3,900 Cost $0.60 $0.80 $0.65 $0.75 $2.80 $2.60 $1.80
Nutrition Before and During Exercise
for the Pre-Exercise Meal Timing Meals Before Events Carbo-Loading for Endurance Exercise GI Issues Athletes with Diabetes
Guidelines
Magic Meal?
The Pre-Exercise Meal
• Varies from person-to-person
• Varies from sport-to-sport • No single right or wrong choice Each athlete has to learn through trial and error
Gut Reactions
Adverse effects in 30-50% on endurance athletes
– Stomach and upper GI problems
Heartburn Vomiting Bloating
“heaviness” of food Stomach pain
– Intestinal and lower GI problems
Gas Intestinal cramping Urge to defecate
Loose stools diarrhea
Predisposing Factors for GI Problems
Type of sport Training status Age Gender Emotional and mental stress Exercise intensity Precompetition food intake
Food taken during exercise Fiber Caffeine & concentrated sugar solutions Level of hydration Hormonal changes during exercise
Pre-Exercise Nourishment
Four main functions
– Prevent hypoglycemia
Light-headedness Needless fatigue Blurred vision Indecisiveness
– Settle stomach, abate hunger – Fuel muscles – Pacify mind
Guidelines for the Pre-Exercise Meal
Every day, eat adequate high-CHO meals to fuel and refuel your muscles If exercising more than 60 minutes:
– Choose CHOs w/ a moderate-low glycemic effect
If exercising less than an hour:
– Snack on foods that settle comfortably
Guidelines for the Pre-Exercise Meal (Con’t)
Limit high-fat proteins Be cautious with sugary foods Allow adequate time for food to digest Allow more digestion time before intense exercise than before low-level activity
Guidelines for the Pre-Exercise Meal (Con’t)
Finicky stomach? Experiment with liquified meals Jitters before event? Eat well the day before Magic food? Be sure to pack it! Always eat familiar foods before a competition Drink plenty of fluids
Timing Meals Before Events
•8:00 A.M. Event (I.e., road race or swim meet)
•10:00 A.M. Event (I.e., bike race or soccer game)
•2:00 P.M. Event (I.e., football or lacrosse game) •8:00 P.M. Event (I.e., basketball game) •All-day event (I.e., 100-mile bike ride, triathlon)
Timing Meals Before Events
8:00 A.M. Event (I.e., road race or swim meet)
The Night Before High CHO meal Extra water
At 6:00-6:30 A.M Light 200-400 calorie meal Examples: – Yogurt & banana – 1-2 sports bars Extra water
Timing Meals Before Events
10:00 A.M. Event (I.e., bike race or soccer game)
The Night Before High CHO meal Extra water
Eat a familiar breakfast by 7:00 A.M.
Timing Meals Before Events
2:00 P.M. Event (I.e., football or lacrosse game)
The Night Before High CHO meal Extra water
Option A: Big, high-CHO breakfast And light lunch Option B: Substantial brunch by 10:00 A.M.
Timing Meals Before Events
8:00 P.M. Event (I.e., basketball game)
The Night Before High CHO meal Extra water Breakfast & Lunch High CHO meals Extra fluids
Dinner By 5:00 P.M. Lighter meal between 6:00-7:00
Timing Meals Before Events
All-day event (I.e., 100-mile bike ride, triathlon)
2 days prior: exercise 1 day prior: REST
Drink extra fluids
Day of: Eat breakfast Throughout the Day: Snack every 1.5-2h Wholesome CHOs Comfortable meal at lunch Drink before thirst!
CHO-rich meals Breakfast Lunch dinner
Sample Liquid Meals
Cereal Shake 450 Calories: 60% CHO, 20% FAT, 20% PRO
Blend: 2 c. low-fat milk 1 c. favorite cereal Small banana 4 ice cubes Optional: ¼ tsp vanilla, dash cinnamon
Sample Liquid Meals
Fruit Shake 470 Calories: 75% CHO, 15% FAT, 10% PRO
Blend:
1 c. vanilla yogurt 4-6 peach halves 4 graham cracker squares dash of nutmeg
Optional:
Running on Fuel, not Fumes!
Ideal CHO consumption
1-hr before moderately hard exercise 0.5g of CHO/lb
4-hrs before moderately hard exercise 2g of CHO/lb
Sherman 1989, Sports Science Exchange, Vol 2 (2)
The Game Plan
1-week prior 1-day prior Morning of Event During the Event After the Event
1-Week Prior
Goal = load muscle w/ glycogen Gradually taper training w/ normal diet Rest 1-3 days prior to event while eating a high complex CHO diet (5g/lb of body weight) May experience weight gain due to water retention
1-Day Prior
Eat frequently throughout the day Drink plenty of fluids Avoid gassy foods (legumes, broccoli) Avoid high fiber foods Avoid sugar substitutes Don’t experiment with new foods Eat or drink a bedtime snack Last meal= CHO, moderate PRO & FAT
Morning Of
Light or moderate pre-event meal Endurance athletes
– Eat 1-4 hours before start time – 50g/hr
Liquid meals empty faster from stomach
During Event
Length & intensity dictate needs Consume 30-60 g CHO/hr If event is greater than 4 hours:
– 60g CHO/hr in later stages
After the Event
Muscle most receptive to reloading glycogen 15-30 minutes after 50-100g for most athletes Continue to consume 50-100g CHO every 2 hours until next meal Add PRO to snack to aid repair It takes 20-24 hours to replenish muscle glycogen stores
Running on Fuel, not Fumes!
Ideal CHO consumption
For a 150-pound person: 75-300 g/CHO 300-1,200 calories
Carbo Loading for Endurance Exercise
Carbo Load Every Day During Training,
Not Just Before the Big Event!
Daily Diet
– 60-70% CHO – Low in fat – Balanced w/ adequate PRO
Target:
– 4 g of CHO/lb/day
Carbo Loading for Endurance Exercise (Con’t)
Do Your Final Hard Training Three Weeks Before Race Day and Start Tapering Your Training at Least Two Weeks Out!
Reduce exercise time down to 30% of normal Do very little the last 710 days before the event
– Do some short, intense speed intervals to keep you sharp
Tapering can lead to a 9% improvement When tapering, consume same amount of calories as when training to promote glycogen storage
Carbo Loading for Endurance Exercise (Con’t)
Include Adequate Protein
Along With Carbohydrates
The body needs 0.60.9g or PRO/ lb of body weight everyday
Endurance athletes may burn some protein for energy
Carbo Loading for Endurance Exercise (Con’t)
Do Not Fat Load!
Goal: 20-25% fat Examples:
– Toast w/ jam rather than butter – Pancakes w/ syrup rather than margarine – Pasta w/ tomato sauce rather than oil and cheese
Carbo Loading for Endurance Exercise (Con’t)
Choose Wholesome,
Fiber-Rich Carbohydrates
Promote regular bowel movements Keep systems running smoothly Examples:
– – – – Bran muffins Whole-wheat bread Bran cereal Fruits and vegetables
Carbo Loading for Endurance Exercise (Con’t)
Plan Meal Times Carefully
The day before the event:
– You may choose lunch as your biggest meal and a normal sized dinner – Allows more time for food to digest and pass through one’s system
Carbo Loading for Endurance Exercise (Con’t)
Drink Extra Fluids to Hydrate Your Body
4-8 EXTRA glasses of water and juice during the 2 days before the event Limit alcohol and caffeine On race morning:
– Drink at least 3 glasses of water 2 hrs prior – Drink 1-2 cups 5-10 minutes before race time
Carbo Loading for Endurance Exercise (Con’t)
On the Morning of the Event, Eat a Breakfast That You Know Will Settle Well
Prevent hunger Maintain normal blood sugar levels Training = Practice!
Carbo Loading for Endurance Exercise (Con’t)
Be Sensible!
Carbo-load only on
– Fruit: diarrhea – Refined white bread products: constipation
Too much last minute training: muscle fatigue Experiment with new foods: upset system
Eating During Endurance Exercise
Keep your body in balance
– Consume enough fluid to match sweat losses – Consume enough CHO
Provide energy Maintain blood sugar
Significantly stamina by eating 100300 calories (of CHO)/ hour of exercise
Eating During Endurance Exercise
Significantly stamina by eating 100300 calories (of CHO)/ hour of exercise
– 0.5g CHO/ lb of body weight – Example, 150 lb individual:
75 g of CHO 300 calories
Eating During Endurance Exercise
Example:
•48 oz of sports drink
•32 oz of sports drink + banana
•16 oz of sports drink + sports bar
Eating During Endurance Exercise (Con’t)
Practice eating during training Have a defined eating plan Have foods/fluids available
– Pockets – Packs – Friends – Hidden along course
Sports Bars
Convenient Portable Promote preexercise eating Most claim to be highly digestible Some are fat-free or very low in fat
Some boast about a higher fat content Expensive
Sports Bars Vs. Standard Foods
Sports Snack Banana 1 1/2" chunk Carnation Breakfast bar GatorBar Growth 1000 Low-fat granola bar Mr. Big PowerBar PR* Bar Raisin, 2 tbs Calories CHOs per Cost per per ounce ounce 100 cal 20 5 .20 119 17 .27 92 21 .81 128 17 .49 110 21 .28 140 19 .57 100 19 .75 119 12 1.32 91 22 .18
Tournaments and Day-Long Events
For the coach:
– Instruct regarding the importance of preevent meals and fluids – Enforce between-game eating – Provide healthy snacks during tournament – Pre-select an appropriate restaurant that can healthfully handle the whole team – Instruct players to pack their own favorites
Transit Problems: Constipation and Diarrhea
To prevent constipation
– Eat fiber-rich foods – Eat plenty of fresh fruits and vegetables – Drink warm liquids in the morning – Drink more than enough fluids
Some Athletes Struggle with “Rapid Transit”
Mary complained, “I have to take toilet paper with me whenever I run. I’m plagued by diarrhea and can’t figure out why. I feel like a detective and have tried to make dietary changes that might correct the situation. I’ve tried to determine what triggers the diarrhea by carefully charting for weeks every food and fluid that I’ve ingested, as well as times I’ve exercised and the times I’ve had diarrhea. I have eliminated suspected problem foods like milk or salads for a week to see if the problem went away, and then looked for changes when I reintroduced these foods into my diet. Nothing. I’ve allowed at least 4 hours between eating and exercise. No difference! I’ve limited broccoli, onions, corn, and other possible hard-to-digest foods. Not a hint of improvement. I have avoided coffee. Worthless.”
Sports Nutrition Tips for Athletes With Diabetes
Consistently eat a proper diet Exercise on a regular schedule
Sports Nutrition Tips for Athletes With Diabetes
1. 2.
3. 4.
Always exercise after eating Always carry sugar in some form with you Exercise with someone who knows you have diabetes Most often, you should not change your insulin dose for training but should eat more food
Sports Nutrition Tips for Athletes With Diabetes
5. 6.
Monitor blood glucose during training Last minute basketball game?
Eat food before May want to reduce your insulin
7.
8.
Do not try to carbo-load During long-term exercise, replace glucose supplies regularly
Sports Nutrition Tips for Athletes With Diabetes
9.
On a long day trip
Eat 6 small meals (CHO & PRO) Be overprepared w/ extra food
10. 11.
Drink plenty of fluids before and during exercise Eat more than usual after exercising
Nutrition for Recovery
Fluids Recovery CHOs Protein & Recovery Recovery Electrolytes Rest
Recovery
Billy, a 47-year-old runner, noticed that he wasn’t recovering from the Boston Marathon as quickly as his peers; he wondered if a poor diet was making the difference.
“Preparing for Boston, I ate a blue-ribbon diet. I chose bagels instead of doughnuts, apples instead of potato chips, pasta rather than burgers. I really wanted to run well, and I ran my best time ever – 2:32. Afterward, I rewarded myself with my standard high-fat junk food diet. I felt tired and abnormally achy for more than a week. If I’d eaten better, would I have recovered faster?”
Preventing Chronic Fatigue
Two or more symptoms = caution!
– Unusually poor performances in training and competition – Failure to improve performance – Inability to perform better in competition than during practice – Loss of appetite and boy weight
– Insomnia – Joint and muscle pains that have no apparent cause – Frequent colds and respiratory problems – Irritability and anxiety that may be accompanied by depression
Preventing Chronic Fatigue
Suggested Solutions
1. 2. 3. 4.
Eat a proper sports diet that provides adequate CHO and PRO Allow recovery time between bouts of intense exercise Get plenty of sleep! Minimize stress & disruptive activities
Recovery Fluids
Water Juices Watery foods (grapes, soup) Soft drinks Gatorade, AllSport Water CHOs Vitamins Minerals
Fluid Replacement: How Much?
Weigh yourself before and after training Goal is to lose 2% of body weight
– Example: 3 lbs. for a 150 lb. Person
Drink on a schedule
– 8 oz. Every 15-20 minutes
Fluid Replacement
One pound of sweat = 16 ounces of fluid
Fluid Replacement
Luke, a football player, was shocked to discover that on a relatively cool day, he’d lost 8 pounds during a morning football practice – 5% of his body weight and the equivalent of a gallon of sweat! Luke became aware of the importance of drinking more. He started bringing a water jug to practice and drank at every opportunity. He made sure he finished the whole gallon, plus more on hot days. These steps to prevent dehydration helped him recover easily.
Recovery Carbohydrates
Muscles replace glycogen
– About 5% per hour – 20 hours to fully replenish depleted muscles
Consume CHO-rich foods and beverages within 15 minutes after a workout
– Glycogen-making enzymes are most active – Glycogen replaced from 7-8% per hour
Recovery Carbohydrates
Target CHO intake for recovery
– 0.5 g per pound of body weight – Every 2 hours – Four 6-8 hours
Example: 150 lb individual 150 lb x 0.5 g CHO / lb = 75 g CHO = 300 calories CHO
Recovery Carbohydrates
Popular 300-calorie CHO-rich foods
– 8 oz. OJ & medium bagel – 16 oz. Cranberry juice – Soft drink (12 oz & regular) and 8oz fruit yogurt – One bowl corn flakes, milk, banana
Muscle Glycogen Synthesis After Exercise
Glycogen Replacement (µmol/g wet wt)
20 15 10 5 0 0-120 120-240 Group Immediately Fed Group With Delayed Eating
Minutes of Recovery
Protein & Recovery
Some PRO can enhance glycogen replacement PRO (like CHO) stimulates the action of insulin
Ideal Combination: 1g PRO:3g CHO
Recovery Foods: Balancing CHOs and PRO
Glycogen stores 4 hrs after exercise moles glycogen/g PRO +30 +103 +142
Feeding 1 2 3
CHO (g) 0 112 112
PRO (g) 40 0 40
Note: 112g CHO = 448 cals; 40 g PRO = 160 cals
Zawadski et al., 1992 J Appl Physiol 72 (5): 1854-1859
Recovery Electrolytes
When you sweat, you lose not only water but also some minerals (electrolytes) such as:
Potassium & Sodium
that help your body function normally
Potassium in Some Popular Recovery Foods
Food Potato Yogurt Orange Juice Banana Pineapple Juice Raisins AllSport PowerAde Cranapple Juice Gatorade Coke Mg K/serving 840 1 large (7 ounces) 530 8 ounces, low-fat 475 8 ounces 750 medium 330 8 ounces 300 1/4 cup 55 8 ounces 30 8 ounces 40 8 ounces 30 8 ounces 0 12-ounce can Mg K/ 100 calories 380 1/2 large potato 370 2/3 cup 420 7 ounces 450 1 medium 230 6 ounces 230 3 tbs 70 10 ounces 45 11.5 ounces 30 6 ounces 60 16 ounces 0 8 ounces
Sodium in Some Popular Recovery Foods
Recovery Food Pizza Mac & cheese Chicken noodle soup Spahetti sauce Salt Bagel Cheerios American Cheese Pretzels Saltines Bread Potato chips Gatorade Frozen yogurt Coke Orange juice Serving Size 1/2 of 12" cheese 1 cup 1 cup, Campbell's 1/2 cup, Ragu 1 small packet 1 small Lender's 1 cup 1 slice (2/3 ounce) 1 dutch 5 1 slice 20 8 ounces 1 cup 12 ounces 8 ounces Sodium (mg) 1,300 1,060 990 830 820 500 320 290 260 180 140 110 100 15 10 5
Rest
Enhances the recovery process Reduces risk of injury Invests in future performances
Rest
To completely replace depleted muscle glycogen stores muscles need:
– Up to two days of rest w/ no exercise – High CHO diet
Training: Quality vs. Quanitity
Supplemental Strategies
vs. Food Vitamin Supplements Minerals Energy Enhancers & Magic Potions
Vitamins
Vitamins vs. Food
75% of athletes use a supplement
– 6% male basketball players – 100% bodybuilders
A supplement should be supplemented with a wellrounded diet
A pill may provide 100% of vitamins
But, our bodies also need:
– Protein – Minerals – Energy – Fiber – Phytochemicals
Vitamin Supplements: What They Are and What They Aren’t
What are Vitamins? What Vitamins Are Not Vitamins and Athletes Supplements for Special Situations Vitamins as Health Insurance Beyond Dietary Deficiencies
What Are Vitamins?
“Vitamins are metabolic catalysts that regulate biochemical reactions within your body”
The Key…
“is to get enough of a vitamin to invest in optimal health, without getting too much and experiencing harmful reactions”
What Vitamins Are Not
No scientific evidence proves that extra vitamins offer a competitive edge
– Will NOT enhance performance – Will NOT increase strength – Will NOT increase endurance – Will NOT provide energy – Will NOT build muscles
If performance is impaired by a vitamin deficiency a supplement can correct the problem
However, vitamin deficiencies are usually related to a medical problem that needs medical attention
– Anorexia – Unhealthful weight reduction – Malabsorption problems – Years of extremely poor eating habits
Vitamins and Athletes
Does activity increase vitamin needs?
– For the most part, No! – Vitamins are catalysts not fuel
The more you exercise the more you eat and the more vitamins you consume!
Active People Need More Riboflavin
Riboflavin (Vitamin B-2)
– Is important for converting food into energy – Current RDA is 0.6 mg/1,000 calories – Active people may need 1.1 mg/1,000 calories
Pat, a 46-year-old office manager, was a tournament golfer.
She consumed a well-balanced diet six out of seven days a week. Fridays were her downfall because of fatigue and work stress. She’d inevitably “go off the deep end” and comfort herself with doughnuts, ice cream, and cookies, and then she’d take megadoses of vitamin supplements to protect herself from nutritional deficiencies.
Nutritional Deficiencies Do Not Occur Overnight!
The body stores vitamins
– Some in stockpiles (A,D,E,K) – Others in smaller amounts (B,C)
Nutritional deficiencies develop over a long time
– Anorexia – Inadequate vegetarian diet
Supplements for Special Situations
1. 2.
3. 4.
5.
6. 7.
Restricting Calories Allergic to certain foods Lactose intolerant Pregnant Contemplating pregnancy Total vegetarians Smoking, disease, alcohol consumption
Foods Rich in Folic Acid
Food Spinach Lentils Avocado Asparagus Broccoli Romaine Lettuce Lima beans Chick-peas Kidney beans Orange Peas,green Bread, whole wheat Peanut butter Egg Amount 1 cup cooked 1/2 cup cooked 1/2 medium 5 spears 1 cup cooked 1 cup shredded 1/2 cup cooked 1/2 cup canned 1/2 cup canned 1 large 1/2 cup 2 slices 2 tablespoons 1 large Folic Acid (micrograms) 260 180 110 100 80 80 80 80 65 60 50 30 25 25
Vitamins as Health Insurance
People who care enough to take supplements are usually the least likely to need them Good “insurance” would be a multivitamin/mineral
Vitamins as Health Insurance Con’t
B-6
– muscle numbness – Loss of muscle coordination – Paralysis
Megadoses of supplements may lead to toxic reactions
A
– Liver failure – Fractures
C
– Nausea – Abdominal cramps – diarrhea
Beyond Dietary Deficiencies
Antioxidants (E, C, beta cartonene, selenium) may prevent
– Heart disease – Formation of cancerous tumors
Beyond Dietary Deficiencies
To get 100 IU of Vitamin E
– 2 cups of almonds – 7 cups of peanuts – 2 cups of olive or corn oil – 6 cups of kale – 4 cups sweet potatoes – 19 cups of spinach
Guidelines for Dietary Supplements
Nutrient Beta carotene Vitamin C Vitamin E Iron (males) Supplement Range 3-20 mg 33,000 IU 5,000Other considerations No data on individuals under 18 years No data on individuals 250-1,000 mg under 18 years No data on individuals 100-400 IU under 18 years Because of the risk of iron overload, iron supplements are recommended for males only if a medical workup indicates a problem with iron deficiency. Because women are at high risk for iron-deficiency anemia, a medical checkup is recommended yearly. Supplement at 100% RDA if suggested. 100% of the RDA or the Estimated Safe and Adequate Daily Dietary Intake (ESADDI)
Iron (females)
Mulivitamin or mineral
Guidelines for Dietary Supplements
Nutrient B-complex B-6 Less than 500 mg/day, to reduce risk of toxic reaction Niacin Large doses may impair performance. Individuals using high doses to reduce blood cholesterol levels should do so only under medical supervision. 500-1,000 mg (A 2:1 calcium to magnesium ratio is recommended) 50-200 micrograms; research does not support more Zinc 14-20 micrograms. Amount exceeding may be toxic. Supplement Range 100% RDA Other considerations
Calcium Chromium
Minerals
Minerals are present in all living cells. They occur freely in nature in the soil and water, and travel through the food chain by being absorbed into the plants that grow in the soil and then into the animals that consume the plants and water. Vegetables of the same species can differ in mineral content, depending on the soil in which they were grown.
Minerals
Calcium
– Bone formation & strength – Nerve impulse transmission – Muscle contraction
Iron
– Oxygen transport
Magnesium
– Activates enzymes – Muscular contraction
Potassium & sodium
– Water balance
Zinc
– Growth & healing
Iron
– Oxygen transport
Iron
A necessary component of hemoglobin, the protein that transports oxygen from the lungs to the working muscles Iron deficient likely to easily fatigue upon exertion
Iron
Athletes at highest risk of iron deficiency anemia:
– Female athletes who lose iron through menstrual bleeding – Athletes who eat no red meat – Marathon runners may damage red blood cells from ground force reaction during training – Endurance athletes significant iron loss through heavy sweat losses – Teenage athletes may not meet requirements for growth and activity
Getting Enough Iron
Eat lean cuts of beef, lamb, pork, & dark meat of skinless chicken or turkey 3-4 times /week Select breads & cereals that are “iron-enriched” or “iron fortified” Eat these foods with Vitamin C
Use cast-iron Avoid coffee & tea during meals
Too Much of a Good Thing
Iron Overload
– Risk factor for heart disease and attacks – May promote production of free radicals – May be associated with arthritis and diabetes – Occurs in about 1/250 people
Zinc & Chromium
Zinc
– Help remove CO2 from muscles during exercise – Enhances the healing process – Better absorbed from animal protein than plants
Chromium
– Helps transport insulin from blood to muscle cells – Thus, involved in:
Transportation of amino acids into muscles Burning of fat Glycogen storage
Energy Enhancers and Magic Potions
Placebo Effect
Can extra branch-chain amino acids prevent the mental fatigue that is associated with exhaustion?
1. 2.
3. 4.
Research offers mixed opinions Low doses: little effect on brain serotonin Large doses: unpalatable, may lead to dehydration or a toxic reaction Recommendation: Consume plenty of CHOs
Do extra branch-chain amino acids enhance recovery from exhaustive endurance exercise?
Possibly, but more research is needed
Will creatine enhance performance in athletes who do short bursts of highintensity exercise?
1. 2.
3.
Possibly Creatine occurs naturally in meat & fish Creatine phosphate is used by the muscles to generate energy for 1-10 seconds of intense work
Is “fat-loading” a valid dietary recommendation to enhance stamina?
1. 2.
3. 4.
No. Yes, hard training helps your muscles adapt to greater fat burning. Eating excess dietary fat does not enhance endurance. Exhaustion correlates with CHO depletion
Too Good to Be True?
Is the “research” cited from professionally respected journals? Are claims based on research done on athletes, not rats or sick people? Are the claims valid but taken out of context? Are claims based solely on anecdotes or testimonials? Is there an authorized endorsement from a prestigious university or medical center?
The BEST Energy Enhancers
Without a doubt, a proper sports diet with adequate fluids and CHOs is the best investment in top performance Your dietary goals are to prevent dehydration and maintain normal blood sugar
The BEST Energy Enhancers
Be well fueled every day so you can train at your best (3-5g CHO/lb/day) Stay hydrated & drink extra before and after exercise Consume CHO & fluid during exercise lasting longer than 60-90 minutes Reload CHOs after exhaustive exercise REST – so muscles can refuel and recover