Nutrition For Sports Performance How to fuel your body for sports and health

• Many active people faithfully train to improve their performance but they fail to get the most out of their workouts. Nutrition is their missing link. What is Sports Nutrition?

• The practical science of – hydrating and fueling – before, during, and after exercise. • Executed properly, sports nutrition can help promote optimal training and performance. • Done incorrectly or ignored, it can derail training and hamper performance.

THE 3 PRINCIPLES OF SPORTS NUTRITION

- Provide fuel for your 1. Provide fuel for your muscles – muscles. - Stay hydrated. 2. Stay hydrated – - Promote optimal 3. Promote optimal recovery after – recovery after exercise.exercise

What are the best energy foods?

• . ! Without question, because carbohydrates (as compared to protein and fat) best fuel your muscles with the energy you need to exercise. Fueling Your Body

.Carbohydrates are the primary fuel for most types of exercise. .60–90 minutes of or a few hours in the weight room can seriously deplete muscle fuel stores. .If your diet is too low in carbs, your workouts and performance will suffer. .Starting exercise with full carbohydrate stores can delay the onset of fatigue and help you train and compete more effectively. .The more intense your training or competition, the higher your daily carbohydrate intake should be in the suggested range of 2.3–4.5 grams of carbs per lb body weight daily. (That’s 345-675g/day for 150 lb athlete)

Fueling

There are two forms of • When you’re fully loaded carbohydrate in your body: with carbs, you have: . . , which circulates in About 40 calories of glucose in the bloodstream the bloodstream . About 1,900 calories stored . , which is bundles as glycogen in the muscle, of glucose stored in the liver plus liver glycogen and muscles

Training increases muscle glycogen A trained athlete has more than twice as much stored glycogen as a sedentary person, hence has greater endurance

Grams glycogen/kg muscle Untrained 13g/kg Trained 32g/kg **Carbo-loaded 35-40g/kg “Hitting the Wall”

. When you run out of muscle glycogen stores, you rely on your small reserves of liver glycogen to maintain blood glucose levels. . After liver glycogen stores are used up, blood sugar level drops and you are forced to either slow way down or stop. . In some sports, this is called “hitting the wall” or “bonking.”

Fueling

Avoid running out of muscle fuel during workouts and competitions: . Start training sessions and competitions fully fueled. . Refuel as needed during exercise. . Replenish glycogen stores after exercise.

Restricted-carb diets are NOT appropriate for athletes!

Building your sports diet

Carbs: The foundation of each meal ~3 - 5 gm Carbohydrate / lb body weight

Protein: Accompaniment to each meal

~0.5-0.75 gm Pro/ lb body weight (1-1.5 g/kg)

Fat: A little (healthy) fat at each meal ~25% of total calories (~50-80 g/day) Guide to Good Eating

On the myplate.gov website, you can enter your individual height, wt, age, gender and activity level to determine your personal nutritional needs. Smart Phone User???

Check out My Fitness Pal Down load their smart phone app! You can enter your individual height, wt, age, gender and activity level to determine your personal nutritional needs. Keep track of your diet and exercise with special features such as barcode scanning, and voice activated search.

General Eating Tips for Athletes

Aim for a well-balanced diet: .Consume a variety of whole grains, vegetables, and fruits; lean protein sources; and healthy fats. Focus on carbs: .Carbohydrates are the major muscle fuel source and should be the primary focus of your diet. .Fill ¾ of your plate with carbohydrate-based foods such as fruit, cereals, pasta, bread, potatoes, and vegetables. .Fill the other ¼ of your plate with lean protein foods such as fish, poultry, lean beef, low-fat dairy products, and beans. .Drink up early: .Have a large glass of water every morning when you wake up. Keep up your energy levels: .Eat 5–6 meals per day.

What kinds of carbs should I eat? DON’T JUST EAT; EAT RIGHT– Breads, cereals, whole grains Foundation of every meal–for carbohydrates, fiber, B-vitamins

At each meal choose foods made from– Wheat Rice Oats Corn

Whole grains should be at least half your choices Quality Carbs - Grains, Beans, Starches Choose more “whole” or lightly processed grains

Bran flakes, oatmeal, Wheaties Rye bread, pumpernickel bagel, 7-grain rolls Corn tortillas, whole wheat pita, sesame crackers Chili, lentils, hummus, split pea soup Potato, (brown) rice, (whole wheat) pasta

Choose “Quality Carbs” - Fruit!

Natural sugars are preferable to refined sugars

EAT LESS: Refined Sugars EAT MORE: Natural sugars Soda pop Orange juice Sports drinks Raisins Candy All fruits Marshmallows 100% Fruit juices DON’T JUST EAT; EAT RIGHT– Fruits & vegetables A generous amount with each meal (fiber, carbs, phytochemicals, C, A) Best fruit choices include: Oranges Grapefruit Melon Bananas Strawberries Kiwi Best vegetable choices are colorful: Broccoli Spinach Carrots Pepper Tomato Squash Breakfast Choices: High Fat vs High Carb

Eggs, 2 fried Cereal, big bowl Bacon, 2 slices Banana, medium Buttered toast, 2 slices Milk (2% fat), 8 ounces

Total calories: 500 Total calories: 500 55% fat, 25% carb 10% fat, 75% carb Meal choices: High fat vs high carb

Big Mac Spaghetti, 2.5 cups Small fries Tomato sauce, meat balls

Total calories: 800 Total calories: 800

40% fat, 40% carb 20% fat, 60% carb How much protein do I need?

A little bit...? OR A lot…? To build muscles, you need—

• Strength training (+ maturity) • Adequate protein (pre- & post-exercise) • Extra calories (from carbohydrates…to “spare” protein) • Frequent eating throughout the day Protein needs vary

Protein needs increase with– • Growth • Start of an exercise program • Depleted glycogen stores Protein needs Grams Protein/lb Current RDA, sedentary adult 0.4 Recreational exerciser, adult 0.5 - .75 Competitive athlete 0.6 - 0.8 Growing teenage athlete 0.9 - 1.0 (135-150g/day based on 150lbs) Adult building muscle mass 0.7 - 0.8 **Athlete restricting calories 0.8 - 1.0 DON’T JUST EAT; EAT RIGHT– Protein-rich foods Small amount at each meal for protein, iron, zinc Chicken, turkey, fish Lean beef, pork, lamb Milk, yogurt, cheese Eggs Nuts, peanut butter Lentils, beans, tofu Protein from standard foods Safe intake/lb Gm PRO/day HS Football player, 200 lbs 0.7 - 1.0 140 - 200 Marathoner, 150 lbs 0.6 - 0.8 90 - 120 Young gymnast, 80 lbs 0.9 - 1.0 72 - 80

2 lg Egg whites 7 gm PRO 2 Tb Peanut butter 8 16 oz Milk 16 1 can Tuna (6 oz) 40 6 oz Chicken or Beef 45

Is red meat bad for your health?

Truth: Fatty red meat is bad Limit greasy burgers, pepperoni, bacon, sausage.

Truth: Lean red meat is excellent for: • Iron - to prevent anemia

• Zinc - to help with healing

Would extra protein supplements help?

Insert illustration Protein: Supplements vs food

Gm Pro/serv $ / gm $ /serv Tuna, 6 oz can 40 .03 1.00 Beef, deli, 4 oz 32 .04 1.25 Powdered milk, 1/4 c 8 .03 .21 Egg whites, 2 7 .03 .21

Met-Rx, 1 pkt. 38 .07 2.70

Protein Bar, PowerBar 23 .10 2.29 Tips for Vegetarian Athletes

• Eat generous portions of beans, tofu, peanut butter - Plant proteins are not concentrated sources of protein. 1/2 cup beans only 6 g protein 1/4 cake tofu only 6-8 g 2 tbsp peanut butter only 7-8 g

• Milk, yogurt & cheese are protein boosters 1 cup low-fat milk 8 g protein 1 oz cheese stick 8 g 1 cup Greek yogurt 23 g

Should I take vitamin supplements?

Does exercise increase vitamin needs? Do athletes need extra vitamins & minerals? Research suggests–

• Athletes & non-athletes had similar vitamin status

• Exception: Athletes had slightly lower iron • Stronger vitamin status ≠ better performance (apart from anemia due to iron deficiency))

CONCLUSION: Athletes generally eat extra vitamins! Be sure to choose iron rich foods such as red meats and dark green leafy veggies

For vitamins: Eat healthful foods!

The more you exercise–

• the more food you can eat.

• the more vitamins you can get. DON’T JUST EAT; EAT RIGHT– Calcium-rich foods 3 - 4 low-fat servings daily 1 cup Milk or Yogurt, low-fat 1.5 oz. Cheese. low-fat 2 cups Cottage cheese, low-fat Non-dairy sources 8 oz. Soy milk or Tofu 1 cup Calcium-enriched orange juice 1.5 cup Broccoli, kale, leafy green vegetable 3-4 oz. Salmon or sardines with bones

What & when should I eat pre-exercise?

Nancy Clark, MS, RD Start Exercise Fully Hydrated and Fueled

. Start exercise fully hydrated by drinking 14–20 fl oz of water or sports drink 2–3 hours before training or competing. . Keep hydrating as needed during warm-ups.

. Top off muscle energy stores by consuming a carb-based meal 2–4 hours before exercise. . Choose familiar carb-based foods and beverages. . Avoid slow-to-digest fatty and high-fiber foods prior to exercise. . Eat a carb-based snack with 40–60 grams of carbs 30–60 minutes before exercise, along with fluids Carbohydrate-loading for endurance exercise How to Carbohydrate-Load

• Maintain familiar, high-carb training diet -Enjoy carbs as the foundation of each meal (~ 3 to 5 gm carb/lb) • Reduce pre-event training -Muscles need time to get fully fueled

The carbohydrates saved by not exercising get used to “carbo-load” the muscles.

Pre-exercise fuel improves performance

7 subjects, carbo-loaded x 3 days; biked hard to exhaustion

Trial A: No breakfast 109 minutes to exhaustion

Trial B: With breakfast (400 cals) 136 minutes to exhaustion

Schabort, Noakes. MSSE 31 (3):464. 1999 Pre-exercise meal timing

Large meal: 4 - 6 hours Lighter meal: 2 - 3 hours Snack: .5 - 1 hour Timing varies with: • Intensity of exercise • Personal tolerance to food

Pre-exercise food guidelines

• High carbohydrate • Low fat • Moderate protein • Extra fluids • Appropriate portions What’s good for quick energy before exercise...? Pre-exercise sugar

• Generally enhances performance (but not health)

• May cause rebound hypoglycemia and needless fatigue if you are “sugar sensitive”

Safest best: Avoid sweets 15 - 45 minutes pre-exercise The best energy boosters

BREAKFAST and LUNCH!

• Prevent the need for quick energy • Eat before you run out of fuel. What about coffee …?

•

...Does caffeine enhance performance?

Caffeine and exercise

Pro: May make exercise seem easier and enhance performance. Con: May cause nervousness, upset stomach, and “coffee jitters.”

Each person responds differently. Know your body! What’s best for energy during exercise?

For exercise >1 hour, maintain blood glucose with––

• Sports drinks • Diluted juices (1/2 strength) • Energy bars, gels, jelly beans + water • Fruit, hard candies + water

Target 100 - 300 calories of carbs/hour (25-75g carbs), after the first hour

What’s best for fluids?

Recovery drink? Hydration During exercise, you lose fluid and electrolytes as you sweat: . The key electrolyte is sodium. . If you don’t replace both fluid and sodium during exercise, you can become dehydrated. The single largest contributor to fatigue during exercise is dehydration caused by fluid and sodium losses: . Make your heart work harder and make exercise much more difficult. . Also impairs concentration and the ability to make tactical decisions. Thirst alone is not a good indicator of your hydration needs during exercise. . Drink before you are thirsty.

Losing over 2% of your body weight due to fluid loss during exercise means you are dehydrated and your performance has already been hampered: . A 2% loss is just 3 lbs for a 150-lb athlete. . It is common to lose this much fluid, or more, during a workout or competition. Consuming too much fluid during exercise leads to overhydration, or hyponatremia, which also impairs performance and can have serious health consequences.

Dehydration hurts performance

Percent Lbs. lost Physical Effect Dehydration (for 150 lb person) 1% 1.5 Increased body temperature 3% 4.5 Impaired performance 5% 7.5 G.I. problems, heat exhaustion 7% 10.5 Hallucinations 10% 15.0 Circulatory collapse Symptoms of dehydration

• Dark urine • Small volume of urine • Elevated heart rate • Headache Urine Color Chart* 1-3 = adequately hydrated *Source: L. Armstrong PhD

Fluid choices • For exercise <60 minutes: water • For exercise >60 minutes: water + carbs

Target 100-250 calories/hour from a beverage with 50-80 cal/8 oz

Gatorade 6 % Carb 50 Cals/8 oz. PowerAde 7 % 70 Cola 11 % 100 Apple juice 12 % 120 Fluid guidelines

Event Fluid goals • 2 hours pre-exercise 16 - 24 ounces • 15 minutes pre-exercise 8 - 16 ounces • Every 15 minutes during 6 - 12 ounces • After exercise Until urine is pale • Daily Enough to urinate every 2 - 4 hours Sodium losses during exercise One pound of sweat loss contains: 450 - 700 mg. sodium Losses in 1 hour hard exercise in heat: 900 - 2,800 mg. Sodium content of the body: 97,000 mg (42 tsp salt) Replacements mg sodium

Coke, 8 oz. 1

Gatorade, 8 oz. 110

Pedialyte, 8 oz 245

Sodium replacement

Consuming additional salt–

• While training: not necessary The typical athlete’s diet provides enough sodium

• During moderate exercise: not necessary

• During ultra-distance events: wise choice!! Recovery

. Workouts and competitions deplete glycogen stores. . Muscle tissue gets damaged as you train and compete, and requires repair. . Your muscles also are being stimulated to adapt to your training workload.

. Recovery involves reloading carbohydrate fuel stores, repairing and building new muscle tissue, and rehydrating. . Recovery doesn’t start after exercise until you provide your body with the nutritional components that it needs: . Carbohydrates . Protein . Fluids and sodium

Promote rapid recovery after exercise — as soon as possible after training or competing (within 30–60 minutes), consume:

. Carbohydrates for glycogen restoration . Protein for repairing damaged muscle tissue and for building new muscle tissue as an adaptation to training workload . Fluids and sodium for rehydration Promote Full Recovery: After Exercise

Carbohydrates To speed glycogen restoration: . Aim for carbs in the amount of 0.5 grams per lb body weight within 30 minutes of finishing exercise. . For a 150-lb athlete, that equals 75 grams of carbohydrates right after exercise. . Repeat this within 2 hours after exercise, or eat a carb-based meal. . For heavy training, repeat this hourly for the first 3 hours after exercise, or eat carb-based meals and snacks. . Simple carbs right after exercise are more effective at speeding glycogen restoration.

Recovery foods Wt (lb) Carbs (g) Pro Cals 100 75 20 ~400 Recommended dose: 150 115 30 ~600 ~0.5-0.75 g Carb/lb within 30 min. 200 150 40 ~800 ~0.1-0.2 g Pro/lb Repeat every two hours x 4-6 hours

Carb (g) Pro (g) Cals Yogurt, flavored, 6 oz 26 8 160 Cheerios w/ milk 32 11 200 Pasta + meat sauce 80 20 450

Be responsible and plan ahead! Liquid Recovery Options Goal: three times more carb than protein

Fluid Gm Carb/8 oz. Gm Pro/8 oz Gatorade 14 -- Coke 26 -- Cranberry Juice 43 --

Chocolate milk 29 8

Recovery After Exercise

Protein . Focus on timing your protein intake in relation to workouts and meeting your total daily protein needs: . After exercise/training: . Aim for 20-40 grams of protein within 30–60 minutes . Total daily need for protein: . 0.9-1.0 grams per lb body weight . About 135-150 grams of protein per day for a 150-lb athlete Recovery After Exercise

Fluids and Sodium Even if you are diligent in your hydration efforts during exercise, you might lose more fluids and sodium than you take in:

. Replace lost fluids by gradually consuming 16–24 fl oz of a sports drink, recovery beverage, or water for every lb of weight lost (1,000–1,500 ml/kg body weight lost).

How can I gain weight healthfully?

Nancy Clark, MS, RD Weight gain tip

Consistently eat three full meals every day plus afternoon and bedtime snacks. Eat larger portions.

Drink calorie-boosting fluids

For 230 calories: Fluid Amount Cost Cranapple juice 12 oz. $ .55 Instant Breakfast 8 oz. $ .55 Ensure Plus 8 oz. $1.50 Choose calorie-dense foods

Calories/cup Orange juice 110 Cranberry juice 170 Cheerios 90 Granola 500 Green beans 40 Corn 140

Weight gain tip Do strengthening exercises to build muscles. What about adding supplements, like Creatine?

Although Creatine is a natural substance, it hasn't been well-studied over the long-term. Researchers still aren't sure what long-term effects it might have on the body, particularly in young people, or how effective it might be. Supplements aren't held to the same standards by the FDA as medications, which means you can't always know exactly what's in your supplement, or in what amounts.

Side effects of Creatine can include:

• Weight gain • Headache • Anxiety • Kidney problems • Breathing difficulty • Nausea, vomiting • Diarrhea • Rash • Fatigue • Stomach upset • Fever

How can I lose weight and have energy to exercise? Weight loss tip- Enjoy a satisfying breakfast and lunch, then have a lighter dinner.

Minimum calories for most athletes– Breakfast/Snack Lunch/Snack Dinner/Snack Men 700-800 700-800 700-800 Women 500-600 500-600 500-600 Weight loss tip-

Limit fatty foods • Butter • Cheese • Margarine • Chips • Mayonnaise • Salad dressing • Oil • French fries Weight loss tip- Fuel muscles with wholesome carbohydrates.

• Bran cereal • Whole wheat bagels • Potato

• Fruits • Multi-grain breads • Vegetables Weight loss tip-

Be realistic with weight goals!

Weight loss targets – Women: 1/2 - 1 lb / week Men: 1 - 2 lb / week Weight loss warning-

Don’t get too thin!

The thinnest athlete ≠ the best athlete Words of sports nutrition wisdom

When your training and sports nutrition regimen are in sync, you maximize your performance gains.

It is only through a system of trial and error during training that you can develop your own personalized sports nutrition plan.

Practice your sports nutrition regimen during training. Don’t try anything new on race or game day. You will always win with good nutrition!