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Nutrition in Action

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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.

2. Stay hydrated
- Stay hydrated.

3. Promote optimal recovery after

– - Promote optimal

exercise
– recovery after exercise.

What are the best energy foods?

• .

Carbohydrates!

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 endurance training or a few

hours in the weight room can seriously deplete

carbohydrate 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

• When you’re fully loaded

There are two forms of

carbohydrate in your body:

with carbs, you have:

. About 40 calories of glucose

. Glucose, which circulates in

in the bloodstream

the bloodstream

. About 1,900 calories stored as glycogen in the muscle, plus liver glycogen

. Glycogen, which is bundles

of glucose stored in the liver

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

Oats

Rice

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

Soda pop

EAT MORE: Natural sugars

Orange juice

Sports drinks

Candy

Raisins

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

Recommended publications
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  • Marathon Freak Out

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  • Metabolic Factors Limiting Performance in Marathon Runners

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  • “Bonk”? Mark Schecker, M.D

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  • Exercise Induced Collapse: "Hitting the Wall"

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  • NORTHERN ILLINOIS UNIVERSITY an Analysis of My Experience Training for and Running a Marathon a Thesis Submitted to the Universi

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  • Can Endurance Exercise Save the Western World?

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  • Carbohydrate Recommendations for Marathon Runners

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    Carbohydrate Recommendations for Marathon Runners By: Alison Osowski Introduction arathon running is common all around 1. ING New York City Marathon, New York the world. There are many kinds of City, New York (43,660 finishers, average) Mmarathons, but running marathons are 2. Bank of America Chicago Marathon, Chicago, Illinois (33,701 finishers, average) the most common. A full running marathon 3. Boston Marathon, Boston, Massachusetts consists of running 26.2 miles along a course, (22,843 finishers, average) often through a city or other trail. The average 4. Marine Corps Marathon, Washington, D.C. time for a male runner in 2013 was 4 hours 16 (21,405 finishers, average) minutes (9:46/mile pace) compared to the 5. Honolulu Marathon, Honolulu, Hawaii average for females at 4 hours 41 minutes (20,323 finishers, average) (10:43/mile pace) (Running USA, 2014). The 6. Walt Disney World Marathon, Orlando, men’s record for the fastest marathon ran to date Florida (14,948 finishers average) was completed at the 2011 Boston Marathon by 7. Los Angeles Marathon, Los Angeles, Geoffrey Mutai with a time of 2:03:02 (roughly 4.7 California (14,125 finishers, average) minutes/mile), whereas the women’s record for 8. Rock ‘n’ Roll San Diego Marathon, San Diego California (13,391 finishers, average) the fastest marathon is 2:17:42 at the 2005 9. Medtronic Twin Cities Marathon, London Marathon (Running USA, 2014). Many Minneapolis, Minnesota (8,474 finishers, athletes also run half marathons, which consist of average) 13.1 miles and are usually along a shorter 10.

  • Printable Version

    Nutrition and Sport Topic 37 Module 37.1 Substrate utilization Katarina Melzer Learning objectives • Calculate energy expenditure during resting state; • Identify the size of the intramuscular ATP-CP pool for high intensity exercise; • Explain the influence of exercise intensity and duration on substrate utilization; • Describe the effect of training on substrate utilization. Contents 1. Substrate utilization during resting state 2. Anaerobic pathway for energy production 3. Aerobic pathway for energy production 4. Exercise intensity and substrate utilization 5. Exercise duration and substrate utilization 6. Effect of training on substrate utilization 7. Exercise mode and fat utilization 8. Summary Key messages • In a rested state, average person consumes about 3.5 ml of O2 per kilogram body weight per minute or 1 kcal per kg body weight per hour; • Physical activity is one of the means of significantly increasing the total energy expenditure above the resting metabolic rate in healthy subjects; • During light exercise, the required energy is provided almost exclusively by the aerobic system. As the intensity of exercise increases, the role of the anaerobic systems becomes more important; • During low intensity exercise, fat predominates as energy substrate, whereas during high intensity exercise, carbohydrate presents the major fuel for utilization; • The pattern of substrate utilization changes with time, even when the exercise intensity remains constant. The longer the time spent exercising, the higher the contribution of fat as an energy substrate. 2 1. Substrate utilization during resting state Resting metabolic rate (RMR) accounts for about 60-70% of total energy expenditure, the remainder being accounted for by diet induced thermogenesis (10%) and physical activity of the subjects (~20-30%) (Figure 1).
  • Metabolic Factors Limiting Performance in Marathon Runners

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    Metabolic Factors Limiting Performance in Marathon Runners Benjamin I. Rapoport1,2* 1 M.D.– Ph.D. Program, Harvard Medical School, Boston, Massachusetts, United States of America, 2 Department of Electrical Engineering and Computer Science and Division of Health Sciences and Technology, Massachusetts Institute of Technology, Cambridge, Massachusetts, United States of America Abstract Each year in the past three decades has seen hundreds of thousands of runners register to run a major marathon. Of those who attempt to race over the marathon distance of 26 miles and 385 yards (42.195 kilometers), more than two-fifths experience severe and performance-limiting depletion of physiologic carbohydrate reserves (a phenomenon known as ‘hitting the wall’), and thousands drop out before reaching the finish lines (approximately 1–2% of those who start). Analyses of endurance physiology have often either used coarse approximations to suggest that human glycogen reserves are insufficient to fuel a marathon (making ‘hitting the wall’ seem inevitable), or implied that maximal glycogen loading is required in order to complete a marathon without ‘hitting the wall.’ The present computational study demonstrates that the energetic constraints on endurance runners are more subtle, and depend on several physiologic variables including the muscle mass distribution, liver and muscle glycogen densities, and running speed (exercise intensity as a fraction of aerobic capacity) of individual runners, in personalized but nevertheless quantifiable and predictable ways.
  • Physiology and Biochemistry of Running

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  • Marathon & Beyond

    Marathon & Beyond

    Marathon & Beyond -- The web site for marathoners and ultrarunners. http://www.marathonandbeyond.com/choices/latta.htm Hitting "The Wall" by Sara Latta If You Understand the Scientific Reasons Behind “The Wall,” You Should Be Able to Avoid It. © 2003 42K(+) Press, Inc. "It felt like an elephant had jumped out of a tree onto my shoulders and was making me carry it the rest of the way in.”—Dick Beardsley, speaking of hitting "The Wall" at the second marathon of his career, the 1977 City of Lakes Marathon. “I wasn’t wanting to talk much. And when I’m not talking, you know I’m hurting.”—Don Frichtl, a runner who encountered "The Wall" somewhere after mile 21 of the 2002 Chicago Marathon. “At around mile 23, I was beginning to feel like the anchor was out.”—George Ringler, speaking of his 1991 Lake County Marathon. “The Wall.” It evades easy definition, but to borrow from Supreme Court Justice Potter Stewart’s famous definition of obscenity, you know it when you see it—or rather, hit it. It usually happens around mile 20, give or take a couple of miles. Your pace slows, sometimes considerably. Some runners say that it feels as though their legs had been filled with lead quail shot, like the stomach of Mark Twain’s unfortunate jumping frog of Calaveras County. Others can’t feel their feet at all. Thought processes become a little fuzzy. (“Mile 22, again? I thought I just passed mile 22!”) Muscle coordination goes out the window, and self-doubt casts a deep shadow over the soul.