FEDERATION INTERNATIONALE DE SKI INTERNATIONAL SKI FEDERATION INTERNATIONALER SKI VERBAND The Role of Adequate Nutrition For Performance and Health For Female Cross-Country Skiers 2006/07 INTERNATIONAL SKI FEDERATION Marc Hodler Haus; CH- 3653 Oberhofen / Thunersee; Switzerland Phone: +41 (33) 244 61 61 Fax: +41 (33) 244 61 71 Website: www.fis-ski.com Chairwoman Sub-Committee for Ladies Cross-Country Mrs. Koyama Poppe Midori Carl Kjelsens vei 15 NO-0860 Oslo NOR e-Mail: [email protected] Phone home: +47 22 23 70 66 Authors: Nanna L. Meyer , PhD, RD, Research Associate and Sports Dietitian at The Orthopedic Specialty Hospital (TOSH) in Salt Lake City, UT, USA Susie Parker-Simmons , MS, RD Sports Dietitian at the United States Olympic Training Center (USOC), Colorado Springs, CO, USA Julia M. Erbacher , BS, Sports Dietetics Graduate Student Intern at The Orthopedic Specialty Hospital and Division of Nutrition, University of Utah in Salt Lake City, UT, USA 2 TABLE OF CONTENTS LIST OF TABLES ........................................................................................................................ 5 INTRODUCTION......................................................................................................................... 6 1. ENERGY METABOLISM AND BODY COMPOSITION.................................................. 7 Body Composition ................................ ................................ ................................ ................................ .8 Assessment Protocol ....................................................................................................................... 8 Fuel Use During Exercise......................................................................................................................9 Environmental Factors.................................................................................................................. 10 2. MACRONUTRIENTS............................................................................................................ 11 Carbohydrates..................................................................................................................................... 11 Functions....................................................................................................................................... 11 Sources and Requirements............................................................................................................ 12 Carbohydrate Intake Before, During, and After Exercise............................................................. 13 Protein .................................................................................................................................................15 Functions....................................................................................................................................... 15 Achieving Protein Balance ........................................................................................................... 15 Sources and Requirements............................................................................................................ 16 Protein Intake After Exercise........................................................................................................ 16 Fat........................................................................................................................................................ 17 Functions....................................................................................................................................... 17 Sources and Requirements............................................................................................................ 17 3. FLUID ...................................................................................................................................... 20 Functions....................................................................................................................................... 20 Fluid Requirements....................................................................................................................... 21 Fluid Intake Before, During, and After exercise........................................................................... 21 Electrolytes ................................................................................................................................... 23 4. MICRONUTRIENTS............................................................................................................. 25 General Issues...................................................................................................................................... 25 Iron ...................................................................................................................................................... 26 Calcium................................................................................................................................................30 Antioxidants......................................................................................................................................... 32 5. FATIGUE ................................................................................................................................ 34 6. THE FEMALE ATHLETE TRIAD...................................................................................... 36 Health and Performance Consequences of the Triad......................................................................... 37 Identification ....................................................................................................................................... 38 Treatment ............................................................................................................................................ 39 Prevention............................................................................................................................................ 39 3 7. DIETARY SUPPLEMENTS AND SPORTS FOODS ....................................................... 41 Creatine Monohydrate........................................................................................................................ 42 Caffeine................................................................................................................................................43 Sodium Bicarbonate............................................................................................................................ 44 Sport Foods and Fluids ....................................................................................................................... 45 8. THE TRAVELING ATHLETE ............................................................................................ 52 APPENDIX.................................................................................................................................. 54 A. Energy Expenditure for Cross -Country Ski Training: ................................ ................................ .. 54 B. Anthropometry Proforma ............................................................................................................... 55 C. Macronutrient Lists, Glycemic Index, Counters, and Carbohydrate Loading Example ............. 56 D. Fluid Balance Test .......................................................................................................................... 66 E. Micronutrient Functions, Food Sources, and International Requirements .................................. 67 F. Travel Menus and Guides............................................................................................................... 68 G. Conversions .................................................................................................................................... 70 H. Resources ........................................................................................................................................ 71 4 LIST OF TABLES Table 1 Carbohydrate requirements for female cross-country skiers ........................................12 Table 2 Examples of animal and plant protein ..........................................................................15 Table 3 Common fat sources in foods .......................................................................................16 Table 4 Examples of foods high in unsaturated fats ..................................................................17 Table 5 Estimated macronutrient requirements for female cross-country skiers.......................18 Table 6 Ten strategies to meet energy and macronutrient requirements ...................................18 Table 7 Parameters for diagnosis of iron depletion, deficiency, and anemia ............................26 Table 8 Dietary sources of heme and non-heme iron ................................................................27 Table 9 Factors that enhance or inhibit iron absorption.............................................................28 Table 10 Factors that decrease calcium absorption .....................................................................29 Table 11 Dietary sources of calcium ...........................................................................................30 Table 12 Dietary sources of antioxidants.....................................................................................32 Table 13 Glossary of terms related to The Female Athlete Triad................................................39