Sports Nutrition Basic Guidelines

Sports Nutrition Basic Guidelines Susan J Hewlings PhD, RD, LD, CSCS Professor in Department of Integrative Health Sciences Stetson University Registered Dietitian/Exercise Physiologist 321-377-4522 [email protected]

Carbohydrates 1. Once and for all carbs DO NOT make you fat, eating more than you burn does 2. You need carbs, especially if you are active because: Prime energy source for intense or prolonged exercise Provide fiber and many vitamins Limited storage (only store small amount as glycogen in liver and muscle) Need for brain Need at least 4-5g/kg per day or more if you do cardio longer than 1 hour May need as much as 7-8g for endurance activity Daily intense training: 8-10 g/kg of carbs or 65-80% of total kcal

Don’t need to be concerned about glucose feedings during exercise if less than 60-90 minutes ( if you start out with adequate stores) 4. Type of carbs very important Consume mostly complex carbs like whole wheat breads and pasta, brown rice 5. First hour after exercise optimal time to replace stores

Pre competition: 1. 1-4 hours before event 2. low in fat, protein, and fiber does not have to be solid can be in form of sports drink, meal replacement, 3. 5g of carbs per kg of body weight 1-4 hrs before 4. At 60 minutes before consume 1-2 g/kg 5. 60 minutes or less before exercise: - people prone to hypoglycemia should avoid, esp high glycemic index foods - may speed up insulin response

immediately before consume 50-60 g

6. FLUID:14-20 oz of fluid 2 hours before (additional 16oz if urine is dark) a. consume water or Gatorade not soda or juice b. fluid best absorbed with a 6% carb drink (Gatorade, Power Ade, etc) c. Cold absorbed better During Exercise: 1. most crucial in high intensity activities lasting 60 minutes or more or in long duration training 2. start early in exercise in first 15-30 minutes 3. feedings every 15-30 min 15-20g of carbs (.2-.3g/kg) 4. can be liquid or solid (liquid may be better tolerated if running) eg) 8oz Gatorade = 14-18 g

5. Fluids: 4-8oz every 15-20 min or 500-1000ml fluid every hour if very hot may need more 6-8% glucose drinks (Gatorade, Powerade) Sodas, teas, juices not ideal may have reverse effect especially if contain caffeine Straight water with no electrolytes can be a problem

Post Competition: 1. First 2 hours = optimal replacement 100-150g (1.5g/kg body weight) of carbs in first hour after exercise combined with some protein 2. high glycemic (plain bagel, rice cakes, cheerios, carrots, muffins, sports drinks, potatoes, some cereals, rice) may be best post exercise and between same day competitions or training. 3. Glycogen replacement highest in first 2 hours following exercise bout because the enzyme glycogen synthase that increases glycogen replacement is highest during that time 4. If a repeated bout in 4 hours: consume 1g/kg immediately following first bout and then 2 hours before second bout 5. Best to combine CHO and protein 112g Cho and 41g protein Protein important for recovery

Recovery: 1. 6-8g/kg carbs for women 8-10 for men of body weight during 24 hour period 2. choose mostly complex carbs

Protein 1. Not important source of energy during exercise 2. Play an important role in recovery 3. May play small role in glycogen replacement 4. Athletes probably need more than RDA (.8g/kg) 1.0-2.0g/kg 5. Choose mostly low fat meats and dairy and vegetable proteins 6. Nothing magic about protein 7. Slower stomach emptying than carbs (stays with you longer and lower insulin response)

Fats 1. Use more fat for energy in low intensity exercise than high but won’t run out 2. Slow stomach emptying 3. About 25% of total calories 4. Important to eat enough for health, hair, skin, brain function etc. 5. Type very important a. Limit saturated fat and trans fatty acids (partially hydrogenated….) b. Eat mostly polyunsaturated (omega 3) and monounsaturated c. Consider fish oil or flaxseed supplement (good to prevent inflammation) Weight Loss 1. If you want to lose weight you must burn more than you consume 2. There is no magic to cutting certain food or food groups (ie carbs or fats) 3. You must eat a balanced diet (with all food groups) 4. People lose weight on low carb diets because they cut calories and because they lose body water 5. Monitoring portion sizes is very important to successful weight loss 6. Strength training also very important to build lean body mass and therefore increase your metabolism

Weight Gain 1. Eat energy dense meals every 3-4 hours This means eating healthy balanced meals containing foods that have a lot of calories in a small volume of food. Such as: peanut butter, nuts, dried fruits, protein shakes, granola, etc. This does not meaning eating a lot of fast food and “junk” food. 2. Remember there is no magic to eating a lot of protein, protein alone does not automatically turn into muscle 3. Weight training is an important stimulus for muscle growth, but too much can have the opposite effect 4. SLEEP and recovery are crucial

Supplements = in addition to not instead of 1. Beware of many 2. Multivitamin good idea 3. Fish Oil or Flaxseed 4. Meal replacements or Protein ok (not necessary) 5. Endurolytes (electrolytes in pill form) 6. Antioxidants if you don’t eat fruits and vegetables Other 1. Try to mix meals, eat carbs with fat and/or protein 2. Fruits and Vegetables and Whole Grains, not meat, should be your diet cornerstone 3. Try to eat small meals every 3-4 hours 4. don’t skip meals, even breakfast (no time is not a reason just an excuse) 5. don’t train first thing in the morning on an empty stomach 6. eating late at night does not make you fat unless by eating late you are over eating 7. Important to Think Before You Eat (this takes some planning) 8. There is no such thing as Good or Bad Foods!!!!!! 9. oh yeah and DIETS DONT WORK

Resources http://www.mypyramid.gov/ http://www.gssiweb.com/ www.ncaa.org/membership/ed-outreach/nutrition-performance/index.html Nancy Clark’s Sports Nutrition Guidebook