SPORTS NUTRITION FOR THE GAME OF FOOTBALL

Nutrition• Why Nutrition

– Provides the Fuel for Performance

• Practice• Competition

– Maximize Training Effect

• Strength, Power, Endurance

• LBM

– Improved Mental Focus

• Practice/Competition

- Prevent Injury• Correlation between %BF and risk of injury

• Alter Physiological Response to Exercise

Doane Tigers Team Goals

1. Good Hydrators2. Consistent Eaters3. Pre / Re-Fuelers4. Eat a Balanced and

Varied Diet5. Meet your energy

Needs and BC/Body Weight Goals

Good Hydrators• Hydration impacts physical

and mental performance– Physical Performance

• 1-2% Drops in body water can equate to 5-15% losses in performance

– Cognitive Performance

• Planning around activity– Pre: 20oz.– During: 4-8oz./ 15 minutes of

activity– Post: 20 oz. / lb. lost during

activity – 125-150% of Fluid Loss

– Drink ½ your body weight in ounces daily

DATE REPORT SAT. JULY 26 - AM SAT. JULY 26 - PM

NAME WEIGHT PRE POST PRE POSTAbraham, J. 257 261 258 261 256Adams, B. N/A 185 187 184 185Anderson, J. 281 288 281 283 INJ.

Fluid & Electrolyte NeedsRESEARCH• Stofan, 2005: Fluid and electrolyte losses

during two-a-days. HC vs NC. – Avg. sweat loss C-4.0L vs. NC-3.5L, – Avg Na loss C-5.1g vs. NC-2.2

• Godek, 2005: Comparison of fluid losses in football players / X-Country

– FB avg fluid loss 4.83L/practice vs. 1.56L/run– FB afternoon practice avg. 4.76L/practice vs.

1.97L

• Sodium is lost in much greater amounts than potassium. GSSI athletes lose 15x more sodium than potassium

ELECTROLYTE LOSSES• Highly Variable• Identify Salty Sweaters /

Cramping Prone• History of muscle cramps• Visible sodium losses• Sweat stings eyes• Body Composition and

LBM• Start with modest electrolyte

supplementation• 1-2g of additional sodium

FACTORS AFFECTING MUSCLE CRAMPS

• Fluid & Electrolyte Balance• Lack of Energy/Calorie intake• Conditioning• Hyper CNS (Nerves)

Consistent Eaters• 3 Meals/Day, 2-3 snacks• 5-6 Smaller meals

throughout the day

• More Stable Energy Levels– More stable blood glucose

levels– Improved insulin resistance– Improved Mental Focus

• Better Food Choices• Muscle recovery and repair

– Improved Nitrogen Balance– Improved Body Composition– Indirectly raises metabolic rate

Iwao et al., 1996Boxers2 meal/day group vs. 6 meal/dayCaloric Restriction

ResultsNo differences in amount of weight lost2M group lost significantly more LBMDecreased 3-methylhistidine/creatinine

TRAINING TABLEBalanced and Varied Diet

STEP 1: Fruits and Vegetables

• Vitamins & Mineral Rich– Co-Enzymes– Antioxidants– Electolytes

STEP 2: Carbohydrates• Fuel for Hi-Intensity Exercise• B-Vitamins

STEP 3: Lean Proteins• Amino Acids• Vitamins and Minerals

– Zinc, Magnesium, Iron

TRAINING TABLEBalanced and Varied Diet

TRAINING TABLEBalanced and Varied Diet

STEP 1: Fruits and Vegetables

• Vitamins & Mineral Rich– Co-Enzymes– Antioxidants– Electolytes

STEP 2: Carbohydrates• Fuel for Hi-Intensity Exercise• B-Vitamins

STEP 3: Lean Proteins• Amino Acids• Vitamins and Minerals

– Zinc, Magnesium, Iron

Individualized meal planning

1)Meet Energy Needs

2)Pre/Re-Fuel3)Balanced &

Varied Diet4)Good Hydration5)Eat Consistently

TRAINING TABLEBalanced and Varied Diet

STEP 1: Fruits and Vegetables

• Vitamins & Mineral Rich– Co-Enzymes– Antioxidants– Electolytes

STEP 2: Carbohydrates• Fuel for Hi-Intensity Exercise• B-Vitamins

STEP 3: Lean Proteins• Amino Acids• Vitamins and Minerals

– Zinc, Magnesium, Iron

PRE-FUELING

• Pre-Exercise CHO Feeding– Wright et al. (1991) - 70%

VO2 Max to Exhaustion - Work Output 19-46% higher

– Nuefer et al (1987) - 22% improvement in cycling power

– Coyle et al. (1986) - Subjects worked 1hr longer, 33% improvement in time to fatigue

The amount of CHO intake recommended before exercise is varies depending on a number of different factors.

• Spare Muscle Glycogen• Suppresses Cortisol• Lessens Immune Suppression• Enhances Performance

Pre Workout Fueling1-2 Hours before

1) Protein– 5-15g based on

tolerability2) Carbohydrate

– 20-60g 3) Fluids4) Electrolytes

• Limit Immune Suppression/ Cortisol Release

• Improved Protein Balance– Prevent injury

• Prevent Glycogen Depletion– Practice at higher intensity– Improve Mental Focus

PRE WORKOUT FUELING

POST WORKOUT FUELING1) Protein

– 15-20g of Protein– Complete Proteins– Chocolate Milk, Milk, Gatorade

Shakes, GatorWhey, etc.

2) Carbohydrate – Delayed feeding can reduce

glycogen restoration by 47%– Dependent on training intensity

and duration– 1-1.2g/kg of BW– High Glycemic Carbohydrates– Maximize Muscle Glycogen

Stores– 4:1, 3:1, or 2:1 ratio of

Carbohydrate:Protein

3) Fluids & Electrolytes

Timeline: Within 45 minutes after training!

GOALS– Maximize muscle recovery or

protein synthesis– Maximize restoration of

glycogen stores (carbohydrate stores)

– Restore immune suppression

1) Increased Insulin• Increases Protein Synthesis• Glycogen Storage• Glucose Transport

2) Increased enzyme activity • Glycogen Synthase• GLUT-4 Activity• Increased Insulin Sensitivity• Permeability of Muscle Cell

Membrane

SAMPLE IDEAS 700-800 CALORIES

SAMPLE IDEAS: 500 CALORIES

POST WORKOUT FUELING

Energy NeedsAthletes must meet their

caloric needs. Nothing will impact performance greater than an athlete who UNDER OR OVER eats.

• Calorie Needs are highly individualized based mostly on – Resting metabolic

rate (RMR) – Calories expended

via physical activity

Energy Needs

Energy Needs

Energy Needs

• Energy In Must be < Energy Out– Suggested Deficient

500-1000kcal/day– Deficit combination of Food intake

& Activity Activity - Sports Specific– Resistance Training to prevent loss

in LBM• Limit Hi-Fat Foods, Adequate CHO,

PRO– 300-350g Minimum CHO intake

suggested for athletes– 2.0g/kg of BW suggested PRO

intake• Maintain Balanced Diet-Eat Nutrient

Dense Foods– Multiple Meals/ Snacks– Fruits & Vegetables– Hi-Fiber, Nutrient Dense

• Slow and Steady Wt. Loss– .5-1lb. Loss per week– Prevents losses in LBM

• Calories In must be > Calories Out– Majority of Kcals in the form of PRO

and CHO– Utilize Healthy Fats

• Poly and Monounsaturated Fats• Nuts, Seeds, Peanut Butter,

Olive Oil, • 500-1000kcal

– In some extreme cases greater excess kcals are required

• Suggested rate of Wt. Gain .5-1lb./week

– Limited ability to synthesize new proteins

– Slower Wt. Gain limits gains in excess body fat

• Includes Nutrient/Energy Dense Foods• Multiple Feedings - 5-7 throughout the

day

Achieving weight gain and weight loss

Body Composition TestingBody

Composition Standards by

Position

OL: <20%DL: <18%DE: <15%TE: <15%LB: <12%QB/FB: <12%DB: <10%WR : <10%RB: <10%

First Name Last Name Position

Body Weight

(lbs)% Body

Fat

Fat Mass (lbs)

Lean Body

Mass (lbs)Change in

FMChange

LBM      DB-CB BodPod SkinFold        

12/14/2009 Pierre Allen Sr. DL-DE 254.2 15.3 38.9 215.3 -9.3 2.87/28/2009 Pierre Allen Sr. DL-DE 260.7 18.5 48.2 212.5 3.2 -4.55/3/2009 Pierre Allen Sr. DL-DE 262.0 17.2 45.1 216.9  3/5/2009 Pierre Allen Sr. DL-DE 263.2 56.1 207.0  12/3/2008 Pierre Allen Sr. DL-DE 264.0 57.0 207.0  7/23/2008 Pierre Allen Sr. DL-DE 259.7 56.5 203.2  3/5/2008 Pierre Allen Sr. DL-DE 262.6 59.0 203.5  12/5/2007 Pierre Allen Sr. DL-DE 257.6   56.3 201.2    12/14/2009 Prince Amukamara DB-CB 198.7 7.1 14.1 184.6 -0.6 -2.37/28/2009 Prince Amukamara DB-CB 201.6 7.3 14.7 186.9 1.0 4.65/3/2009 Prince Amukamara DB-CB 196.0 7.0 13.7 182.3  3/5/2009 Prince Amukamara DB-CB 199.1 11.9 187.2  12/2/2008 Prince Amukamara DB-CB 193.2 13.3 180.0  7/23/2008 Prince Amukamara DB-CB 192.4 12.9 179.5  2/20/2008 Prince Amukamara DB-CB 196.6 15.3 181.2  12/5/2007 Prince Amukamara DB-CB 190.4   13.8 176.6    12/14/2009 Kenny Anderson DL-DE 247.0 15.2 37.5 209.5 -7.6 -0.47/28/2009 Kenny Anderson DL-DE 255.0 17.7 45.1 209.9 9.9 2.15/3/2009 Kenny Anderson DL-DE 243.0 14.5 35.2 207.8  3/24/2009 Kenny Anderson DL-DE 238.7 34.2 204.5  12/1/2008 Kenny Anderson DL-DE 234.4   32.9 201.5    

SPORTS SUPPLEMENTSFood First

– Energy Needs– Protein Needs– Nutrient Timing – Vitamin & Mineral Needs– Hydration

Supplement Regulation• Loosely regulated by the FDA

(Food & Drug Administration)• No guarantee that products are

pure…• Companies can make claims

without any scientific proof

Purity• Athletes have tested positive for substances not

listed on the nutrition facts panel of dietary supplements

• Testing has shown products to contain minimal amounts of active ingredients

• Products have been found to contain substances not listed on the ingredients panet

SPORTS SUPPLEMENTS3rd Party Testing

– NSF– Informed Choice

Companies with 3rd Party Testing• Advocare• 8-Ball Nutrition / FSI Nutrition• USANA• Pure Sport• EAS• Cytosport

SPORTS SUPPLEMENTSStrong Supporting

Research – Creatine

– Monohydrate– Citrate– Kre-alkalyn

– Beta-Alanine– Caffeine– Fish Oils*– Whey Protein/Weight Gainers

Some Supporting Research

– BCAA– Arginine– Multi-vitamin*– Antioxidants*

Weak Supporting Research

– Glutamine– CLA– Carnitine

Alcohol• Known as a priority fuel

– Toxic to cells– Suppresses fat oxidation as well as CHO and PRO– Diverts fat to storage by providing the alternative energy source for

the body– Metabolized quickly, as a DRUG

• Impact on Performance• More than 1 drink per day can

negatively affect reaction time, coordination, and energy metabolism.

• Current research indicates that the impact of even moderate alcohol use on athletic performance is much more significant than was originally thought.

• Just 2-3 drinks will impact your bodies even after the blood alcohol concentration has returned to zero.

AlcoholPERFORMANCE EFFECTS Decreased motor coordination (18

hours) Depleted aerobic capacity and

negative impact on endurance (48 hours)

Impaired reaction time, proprioception/balance, hand-eye, fine, & gross motor coordination (48 hours)

Decrease in strength (48-72 hours) Increased fatigue - getting tired

during workouts/practice more quickly

Difficulty in regulation of body temperature, resulting in an increased risk of heat illness (36 hours)

Dehydration 

METABOLIC EFFECTS Impairs glycogen restoration Increases storage of fat and body

composition Impairs protein synthesis & muscle

recovery Suppresses the immune System