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NUTRITIONAL CONSIDERATIONS & STRATEGIES for POWER 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 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 & 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 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 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 ) + 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 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 , 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 & 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 Higher

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, “ 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 or Gatorade G2 Gatorade G2 Gatorade G2 Meal Hydration Powerade Powerade Watered down Powerade If eating a meal, Gatorade Gatorade (45-60+ min) consume water

Low fiber Post Workout Shake carbohydrates or Gatorade G2 Gatorade G2 Oatmeal, white rice, brown Powerade Carbohydrates Minimal to zero Watered down Powerade rice, whole grain breads/ Gatorade bagels, whole grain based vegetables cereals, pasta, potatoes

Post Workout Shake Chicken breast, sirloin, Whey if you haven’t eaten or any protein for awhile, and if salmon, white fish, lean Chicken breast, sirloin, Protein you don’t have an Not necessary deli meats, greek yogurt, opportunity to ingest protein salmon, white fish, lean whey afterwards deli meats, greek yogurt, eggs

2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK PROTEIN: 0.25-0.4 G / KG 170LB 20-30 GRAMS MORE IMPORTANT CALORIES MACRONUTRIENT SETUP SCHEDULE MEAL SIZE TOLERANCE AVAILABILITY 6 MEALS PER DAY IS A MYTH

2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK

Alan Aragon, NSCA Personal Trainers Conference, 2012

2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL IMPORTANCE #4: FRAMEWORK SUPPLEMENTATION

2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE NUTRITIONAL FRAMEWORK

2017 USTFCCCA NATIONAL CONFERENCE NUTRITION POWER SPEED ATHLETES NUTRITIONAL FRAMEWORK ASK THESE FIVE QUESTIONS BEFORE CONSIDERING SUPPLEMENTS

▸ QUESTION #1: Can I change my diet to remove the need?

▸ QUESTION #2: You considering this because you’re fatigued?

▸ QUESTION #3: Is there research to back up the supplement?

▸ QUESTION #4: Is the product safe?

▸ QUESTION #5: Is the supplement banned?

2017 USTFCCCA NATIONAL CONFERENCE NUTRITION POWER SPEED ATHLETES NUTRITIONAL FRAMEWORK

THESE SUPPLEMENTS ARE ONES THAT I GENERALLY SUGGEST (WHEN APPROPRIATE) ▸ ▸ FISH OIL ALPHA GPC ▸ ▸ 2-3 grams EPA/DHA CREATINE MONOHYDRATE ▸ ▸ MULTIVITAMIN 3-5 grams ▸ ▸ IRON PROTEIN POWDERS ▸ ▸ VITAMIN D3 As needed. Usually WHEY ▸ ▸ 4,000-5,000 IU BEET ROOT JUICE ▸ ▸ PROBIOTIC CAFFEINE ▸ ▸ 25-30 BILLION MIXED 3-9mg/kg STRAIN ▸ I start low, then see response 2017 USTFCCCA NATIONAL CONFERENCE NUTRITION POWER SPEED ATHLETES NUTRITIONAL FRAMEWORK

EXAMINE.COM FOR SUPPLEMENTATION INSIGHT

2017 USTFCCCA NATIONAL CONFERENCE NUTRITION POWER SPEED ATHLETES “VALIDATION” OF NUTRITION

Body Composition (at least bodyweight)

Performance Metrics

Blood

2017 USTFCCCA NATIONAL CONFERENCE NUTRITION POWER SPEED ATHLETES GUIDING BY NUMBERS (or mini therapy sessions) MULTI Slowly Dropping Bodyweight

2017 USTFCCCA NATIONAL CONFERENCE2.5kg drop from 9/5/17 to 12/6/17NUTRITION POWER SPEED ATHLETES GUIDING BY NUMBERS

Anthropometric Trait Interpretation Body Skinfolds Muscle Mass Body Fat Increase Stable Gain NC Decrease Stable Loss NC Stable Increase Loss Gain Stable Decrease Gain Loss Increase Increase Potential Gain Gain Increase Decrease Gain Loss Decrease Increase Loss Gain Decrease Decrease Potential Loss Loss

(Physiological Tests for Elite Athletes 2nd Ed, 2013)

2017 USTFCCCA NATIONAL CONFERENCE NUTRITION POWER SPEED ATHLETES CAN’T COOK? RECORD!

GoPro + iMovie + Royalty Free Music

2017 USTFCCCA NATIONAL CONFERENCE NUTRITION POWER SPEED ATHLETES SPECIAL -INJURED ATHLETES CONSIDERATIONS -FEMALES

2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE INJURED ATHLETES

Tendon/Ligament: Collagen Vitamin C Epicatechin Protein

Muscle: Protein

Bone: Vitamin D Calcium

Inflammation: Fish Oil Bromelain Curcumin

2017 USTFCCCA NATIONAL CONFERENCE NUTRITION POWER SPEED ATHLETES FEMALE ATHLETES

Females are not small men.

CHO Metabolism FAT Metabolism Strength/Power/Speed Adaptations Endurance Adaptations

2017 USTFCCCA NATIONAL CONFERENCE NUTRITION POWER SPEED ATHLETES MANY Sincere thank you to everyone.

THANKS Any questions?

Twitter: @landon_evans Email: [email protected]

2017 USTFCCCA NATIONAL NUTRITION POWER SPEED ATHLETES CONFERENCE 52