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For POWER SPEED ATHLETES NUTRITIONAL CONSIDERATIONS & STRATEGIES for POWER SPEED ATHLETES Landon Evans, MS, RD, CSCS 2017 USTFCCCA NATIONAL CONFERENCE University of IOWA DISCLOSURE I have no financial relationship to the audience. 2017 USTFCCCA NATIONAL CONFERENCE 2 NUTRITION POWER SPEED ATHLETES Polarizing topic (to put it mildly) Perspective tuning OUTLINE Nutritional analysis Framework (the less debatable) Special considerations 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE Top 3 Emotionally Fueled Topics on Earth 1. Religion POLARIZING TOPIC 2. Politics 3. Nutrition https://hollandsopus.files.wordpress.com/2011/05/man_yelling_at_computer.jpg Bonus #4 (in my life with 2 young daughters): Glitter 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE Coach’s mortgage depends on their athletes’ successes. Coach gets frustrated with outcomes. Coach turns to judging/critiquing lifestyle POLARIZING You need to gain You need to 30lbs to compete in this lose 10lbs TOPIC conference How do you expect to recover You should when you’re doing eat less carbs [___]?! You should stop eating gluten 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE YOU NEED TO OK [________] Coach, but how? YOU POLARIZING NEED TO OK TOPIC [________] Coach, but last time I did that and I [____] 100 possible thoughts or statements 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE ANOTHER PFAFFISM Training is overrated Henk K, Dan P 2014 Seminar PERSPECTIVE TUNING 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE PERSPECTIVE TUNING 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE (some) Dietitians are great… But the most effective nutritionists are PERSPECTIVE the ones that can COACH it. TUNING So, in a large part, YOU (coaches) are a lot more effective than I will ever be for your group/team. 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE PERSPECTIVE TUNING 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE So you green states … I think you should eat ice cream and candy when you want. Because my daddy gets to each those things whenever PERSPECTIVE he wants too. TUNING 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITION IS PERMISSIVE OUTCOMES PERSPECTIVE TRAINING TUNING PROGRAM ANY LIFESTYLE NUTRITION INPUT 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE PERSPECTIVE TUNING Bittencourt, N. F. N.(2016) BODY COMP IS A LEGITIMATE PARAMETER THAT CAN CHANGE OUTCOMES IN A BIG WAY. ATHLETES MUST BE COGNIZANT OF THIS. OUTSIDE OF HEALTH … PHYSICS IS REAL. 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL HIERARCHY SUPPLEMENTS PERSPECTIVE NUTRIENT TIMING TUNING MACRO & MICRONUTRIENTS & FIBER HYDRATION & ENERGY BALANCE (CICO) BEHAVIOR AND LIFESTYLE Influenced by: Top down = Popular Lyle McDonald Buttom up = Evidence based 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE FINDING A WAY IN EDUCATION RARELY WORKS. PERSPECTIVE COACHING WITH EDUCATION TUNING WITH CONSISTENT APPLICATION OF SOUND STATEGIES WORKS A LOT MORE. 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE FINDING A WAY IN PERFORMANCE REPORT CARD INJURY (don’t blame it on this) PERSPECTIVE ENLISTING OTHER TEAM MEMBERS TUNING MORE THAN SPORT — e.g. Skin issues TEACH SO THEY CAN TEACH - e.g. FAMILY COLLABORATE WITH SUPPORT STAFF 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE ELEPHANT IN THE ROOM PERSPECTIVE TUNING Dan Pardi & Stephan Guyenet 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE PERSPECTIVE ADDRESS ALL OF THESE THINGS TUNING ENTRY INTO THEIR LIVES IS MUCH EASIER 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE PERSPECTIVE TUNING Brondel, L (2010) AJCN. 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE PERSPECTIVE TUNING 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL IMPORTANCE #1: FRAMEWORK CALORIES & HYDRATION 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK CALORIES Components: CALORIES IN, CALORIES OUT (CICO) 1. Basal Metabolic Rate CALORIES IN = EASY 2. Thermic Effect of Food CALORIES OUT = COMPLEX 3. Thermic Effect of Activity 4. Non-exercise Activity Thermogenesis IN GENERAL POWER/SPEED MIXED/TEAM SPORTS ENDURANCE LOW BUT … HIGH LOWER BODY WEIGHT HIGHER BODY WEIGHT LOWER ACTIVITY LEVELS HIGHER ACTIVITY LEVELS ATTEMPTING TO GET LEANER ATTEMPTING TO GAIN MUSCLE 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK CALORIES MEN: BMR = 66.5 + ( 13.75 x weight in kg ) + LIGHT to ( 5.003 x height in cm ) – ( 6.755 x age in years ) x 1.2 HARRIS- NONE BENEDICT WOMEN: BMR = 66 + ( 6.2 x weight in pounds ) LIGHT x 1.375 + ( 12.7 x height in inches ) – ( 6.76 x age in years ) MODERATE x 1.55 MEN: BMR = (10 x weight in kg) + (6,25 × height HEAVY x 1.725 MIFFLIN-ST in cm) - (5 × age in years) + 5 JEOR WOMEN: BMR = (10 x weight in kg) + (6,25 × VERY HEAVY x 1.9 height in cm) - (5 × age in years) - 161 I USE THIS MEN (or more active): 9-11 + HRS Training x ALAN TBW IF I CANT GET A TWO ARAGON WOMEN (or less active): 8-10 + HRS Training x WEEK CALCULATION TBW 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK GETTING GAUGE 1. 3 Days Average 2. Compare 3. See areas to improve Start initial steps We don’t eat calories. We eat foods that have calories that are made up of macronutrients that have micronutrients, fiber, and other crazy cool chemicals. 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK CALORIES MAINTENANCE is a MOVING TARGET 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK HYDRATION Why hydration (H20 + Electrolytes)? 1.Thermoregulation 2.Reducing Cramping? (yet, EAMC and electrolyte depletion theory has been debunked) 3.Increased Power Leading theory: Abnormal NS control at the spinal level in response to fatiguing exercise and/or rapid increase in tissue tension Blood: Skin vs More Heat, Big Exercise Duration Increases Muscle Stressor Contraction vs Heat Offloading Calorie Issue? Not Heat vs Muscle Fatigue Sets In always the case. Contraction? 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK HYDRATION Variation in Response Times & Hydration State 1.7 1.623 1.547 1.47 CAREFUL WITH 1.393 THIS THOUGH 1.317 Response Time(s) Response 0 1 2 3 4 Dehydration (% BW Loss) 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK HYDRATION > Water with each meal. > Starting point is ONE Powerade (20-24oz) bottle for every 35-40lbs of bodyweight. > Smart food choices throughout day should cover your electrolyte needs. > Consider salting your food more or eating salt containing foods if you sweat more. > Refer to water and electrolyte alternation scale below. > 3-5 lemonade color urines per day. See chart below. Thirsty High Sweat Amount Longer Duration Higher Intensity Higher Temperature 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK CAFFEINE AND DEHYDRATION 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE IMPORTANCE #2: NUTRITIONAL MACRO / MICRO NUTRITION FRAMEWORK & FIBER 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK Dietary Fat Carbohydrates Protein Hormonal, Immune, Rebuild (Tissue, enzymes, “Fuel for Activity” Structural Support, Fuel etc), appetite control Animal and Vegetable Nuts, oils, animal products Starches, Fruits, Vegetables based Proteins After calories set, subtract 1.6-2.4g/kg 20-35% of calories PRO+FAT Possibly Higher Endurance Mixed Power/Speed >= 800m Multis, 400m Jumps, Sprints, Throws 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK Proteins Ground beef, chicken, fish, eggs Build Your Meal IN MOST CASES, Dense Carbohydrates MICRONUTRIENTS AND Rice, potatoes, bread, pasta, oats, fruit FIBER TAKE CARE OF Vegetables THEMSELVES Salad, Cabbage, Slaw, Squash, Broccoli, Onions, Cauliflower, Asparagus, Green Beans Take your athlete out to lunch day? Spices Take your athlete(s) to the grocery Salt, Pepper, Mixed, Tabasco Sauce, Soy Sauce, Hot Sauce, Salsa store. 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK Dense (fibrous) carbohydrates can be great appetite suppressants (SCFA) and … less calories (when matched with a processed carbohydrate source)? So … attempting to gain muscle tissue, you need (at least in more trained athletes) adequate muscular tension, adequate protein, and a surplus of calories. Processed carbohydrates may need to enter in your diet. Hard to eat mounds of broccoli, sweet potatoes, and chicken breasts to get the caloric intake some people (e.g. shot putters) may need. Even to hold their weight. Don’t judge, just smile. 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK https://www.precisionnutrition.com/calorie-control-guide-infographic 20-30g 20-30g 7-12g protein carbs Fat www.precisionnutrition.com 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL IMPORTANCE #3: FRAMEWORK TIMING 2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK Phase 1 Phase 2 Phase 3 Phase 4 Timing 1-4 hours before 0-60 min before During Post Workout Water (Power Sport Only) Fluids from Post Workout Water Water or Shake
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