NutritionNutrition

Questions?Questions?

What do athletes need and why?What do athletes need and why? What is the best way to prepare for What is the best way to prepare for

competition?competition? Practice: How do we Implement?Practice: How do we Implement? How do you maximize results How do you maximize results

naturally?naturally? Supplements?Supplements?

How does our body produce energy?How does our body produce energy? Best FuelBest Fuel

Food Guide PyramidFood Guide Pyramid

developed by USDAdeveloped by USDA

gives good visual gives good visual messagemessage

servingsservings rather than rather than calories, vitamins, calories, vitamins, mineralsminerals

Energy Utilization Energy Utilization DuringDuring

ExerciseExercise short duration, intense exerciseshort duration, intense exercise

– primarily Carbohydratesprimarily Carbohydrates

Longer duration, moderately intense Longer duration, moderately intense – combination of Carbohydrate and Fatcombination of Carbohydrate and Fat

Complex Carbohydrates Complex Carbohydrates (CHO) (CHO)

(6-11/day)(6-11/day) the BEST choices for fueling muscles the BEST choices for fueling muscles

(and promoting good health)(and promoting good health)

protect against muscle fatigueprotect against muscle fatigue

reduce problems with constipationreduce problems with constipation

help with weight reduction help with weight reduction

((if dietary fat and calories are controlledif dietary fat and calories are controlled))

Complex CHO SourcesComplex CHO Sources

pastapasta ricerice potatoespotatoes vegetables (peas, vegetables (peas,

corn)corn) beans (chili, baked, beans (chili, baked,

or lentils)or lentils)

breads and rollsbreads and rolls muffins and bagelsmuffins and bagels crackers and pretzelscrackers and pretzels hot and cold cerealshot and cold cereals pancakes and wafflespancakes and waffles fruit (fresh, canned, fruit (fresh, canned,

or dried)or dried)

Carbohydrate FeedingsCarbohydrate Feedings

before exercisebefore exercise-- to maximize glycogen -- to maximize glycogen stores in liver and musclestores in liver and muscle

during exerciseduring exercise-- to maintain blood -- to maintain blood glucose and use for energyglucose and use for energy

after exerciseafter exercise-- to re-synthesize -- to re-synthesize glycogen glycogen

and hasten recoveryand hasten recovery

CHO Guidelines During/ CHO Guidelines During/ After ExerciseAfter Exercise

DuringDuring– 4-6 ounces of fluid4-6 ounces of fluid– every 15-20 minutesevery 15-20 minutes– 30-60 gm/CHO/hour30-60 gm/CHO/hour

AfterAfter– 80-100gm CHO within 30 minutes80-100gm CHO within 30 minutes– Additional CHO every 2 hoursAdditional CHO every 2 hours

Foods Containing 100g Foods Containing 100g of CHOof CHO

bagel with peanut butter and 2/3 cup bagel with peanut butter and 2/3 cup

of raisinsof raisins

1 cup yogurt, 1 banana and 1 cup o.j.1 cup yogurt, 1 banana and 1 cup o.j.

turkey sandwich on whole wheat and turkey sandwich on whole wheat and

1 cup applesauce1 cup applesauce

spaghetti with meat sauce and garlic spaghetti with meat sauce and garlic bread bread

Inadequate Inadequate CarbohydrateCarbohydrate

general lack of energygeneral lack of energy

muscle fatiguemuscle fatigue

confused thinkingconfused thinking

lack of concentrationlack of concentration

Proteins (2-3/day)Proteins (2-3/day)(meat, seafood, eggs, poultry, (meat, seafood, eggs, poultry,

legumes)legumes)

provide amino acids to build and repairprovide amino acids to build and repair

assure proper muscle development assure proper muscle development

reduce risk of iron-deficiency anemiareduce risk of iron-deficiency anemia

used for energy only if glycogen stores used for energy only if glycogen stores are depleted are depleted

Excess amounts DO NOT enhance gains Excess amounts DO NOT enhance gains in muscle strengthin muscle strength

*Grams/Pound Body Weight*Grams/Pound Body Weight

How much Protein do we How much Protein do we need?need?

Current RDA, sedentary adultCurrent RDA, sedentary adult *0.4*0.4 Recreational Exerciser, adultRecreational Exerciser, adult 0.5- 0.5-

0.80.8 Competitive Athlete, adultCompetitive Athlete, adult 0.6-0.9 0.6-0.9 Growing Teenage Athlete Growing Teenage Athlete 0.8-0.9 0.8-0.9

Maximum Usable AmountMaximum Usable Amount 0.9 0.9

Dairy Products (3-4/day)Dairy Products (3-4/day)

maintain strong bones maintain strong bones – (children need Ca for growth; adults need (children need Ca for growth; adults need

Ca to maintain the strength of their bones)Ca to maintain the strength of their bones)– peak bone mineral Density occurs at age peak bone mineral Density occurs at age

30-3530-35

reduce risk of osteoporosisreduce risk of osteoporosis

protect against high blood pressureprotect against high blood pressure

Fruits & Vegetables Fruits & Vegetables (2-4 & 3-5 per day)(2-4 & 3-5 per day)

improve healing of injured musclesimprove healing of injured muscles

reduce risk of cancer, high blood reduce risk of cancer, high blood pressure, constipationpressure, constipation

aid in post-exercise recoveryaid in post-exercise recovery

vegetables: “nature’s vitamin vegetables: “nature’s vitamin supplement”supplement”

Purpose of the Pre-Purpose of the Pre-Game MealGame Meal

satisfies hunger and avoid GI problemssatisfies hunger and avoid GI problems

stabilizes blood glucose levelsstabilizes blood glucose levels

improves ability to concentrateimproves ability to concentrate

helps the athlete fully hydrate body helps the athlete fully hydrate body cellscells

Guidelines for the Pre-Guidelines for the Pre-Game MealGame Meal

carbohydrates (easily digestible; carbohydrates (easily digestible; bland)bland)

300-1,000 calories300-1,000 calories

3-4 hours before an event3-4 hours before an event

restrict simple sugarsrestrict simple sugars

consume only moderate amounts of consume only moderate amounts of proteinprotein

Dealing with Weight Issues:Dealing with Weight Issues:How to Lose SafelyHow to Lose Safely

body fat vs. scalebody fat vs. scale diets don’t workdiets don’t work timing matterstiming matters use the pyramiduse the pyramid calories DO count!calories DO count! subtract 20% of total subtract 20% of total

needs (no more than needs (no more than that)that)

encourage slow eatingencourage slow eating

Consequences of Consequences of Unsound Weight LossUnsound Weight Loss

interfere with normal growthinterfere with normal growth lose lean tissuelose lean tissue decrease metabolic ratedecrease metabolic rate fat redistributionfat redistribution inadequate nutrition (CHO, iron, inadequate nutrition (CHO, iron,

calcium)calcium) fatigue/decline in performancefatigue/decline in performance

Dealing with Weight Issues:Dealing with Weight Issues:How to Gain SafelyHow to Gain Safely

increase the amount of between-meal snackingincrease the amount of between-meal snacking

consume 20% more than normal calorie needsconsume 20% more than normal calorie needs

add an extra snack at bed time (e.g., peanut add an extra snack at bed time (e.g., peanut butter sandwich and a glass of milk)butter sandwich and a glass of milk)

eat higher than normal portions at mealtimeeat higher than normal portions at mealtime

eat higher calorie foods during meals and snackseat higher calorie foods during meals and snacks

Harris-Benedict EquationHarris-Benedict Equation

Females REE = 447.6 + 3.1S + 9.2W - 4.3AFemales REE = 447.6 + 3.1S + 9.2W - 4.3A Males REE = 88.4 + 4.8S + 13.4W - 5.7AMales REE = 88.4 + 4.8S + 13.4W - 5.7A S = stature in cmS = stature in cm W = body weight in kgW = body weight in kg A = ageA = age Add: 10% for the TEFAdd: 10% for the TEF Multiply: 1.2, confined to bed; 1.3, low; 1.5-Multiply: 1.2, confined to bed; 1.3, low; 1.5-

1.75, moderate; 2.0, high active1.75, moderate; 2.0, high active

FluidsFluids

THIRSTTHIRST IS AN IS AN INSENSITIVEINSENSITIVE

INDICATOR FOR THE NEED FOR INDICATOR FOR THE NEED FOR

WATERWATER

Fluids, Continued...Fluids, Continued...

Tips for Hydration:Tips for Hydration:– drink before (8-24oz) drink before (8-24oz)

exerciseexercise

– drink during (4-8oz) drink during (4-8oz) every 15-20 minutesevery 15-20 minutes

– drink 16oz for every drink 16oz for every pound of body weight pound of body weight lostlost

Fluids to Avoid:Fluids to Avoid:– caffeinated caffeinated

beverages (sodas, beverages (sodas, coffee, tea)coffee, tea)

– alcoholic alcoholic beveragesbeverages

– carbonated drinkscarbonated drinks

General Hydration TipsGeneral Hydration Tips

drink on a scheduledrink on a schedule

weigh in before and after exerciseweigh in before and after exercise

sports drinks (e.g., Powerade) sports drinks (e.g., Powerade) encourage athletes to drink moreencourage athletes to drink more

freeze fluid in a squeeze bottle to keep freeze fluid in a squeeze bottle to keep it coolit cool

check urine to monitor hydration statuscheck urine to monitor hydration status

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Signs of Mild Signs of Mild DehydrationDehydration

(for both players and fans!)(for both players and fans!) thirstthirst fatiguefatigue loss of appetiteloss of appetite flushed skinflushed skin heat intoleranceheat intolerance light headednesslight headedness small amount of small amount of

dark urinedark urine

Keeping Energy Levels Keeping Energy Levels HighHigh

Goals:Goals: prevent dehydration and maintain prevent dehydration and maintain normal blood sugar levels normal blood sugar levels every dayevery day

be well fueled be well fueled every dayevery day

be well hydrated be well hydrated every dayevery day (urinate every 2-4 hrs) (urinate every 2-4 hrs)

consume adequate CHO’s and fluids during consume adequate CHO’s and fluids during exercise lasting longer than 60-90 minutesexercise lasting longer than 60-90 minutes

recover with CHO’s and fluids after hard exerciserecover with CHO’s and fluids after hard exercise

allow adequate rest for muscles to refuel and allow adequate rest for muscles to refuel and recoverrecover