Sports Diet DilemmasSports Diet DilemmasThe facts about sport nutrition The facts about sport nutrition

“energy” drinks and dietary blunders“energy” drinks and dietary blunders

Sports Diet DilemmasSports Diet DilemmasThe facts about sport nutrition The facts about sport nutrition

“energy” drinks and dietary blunders“energy” drinks and dietary blunders

Emily Edison, MS, RD, ACSM-HFIEmily Edison, MS, RD, ACSM-HFIWestern Washington WINForum CoordinatorWestern Washington WINForum Coordinator

WINForum.org WINForum.org

This is not rocket This is not rocket science.science.This is not rocket This is not rocket science.science.

poor nutrition = poor performancepoor nutrition = poor performance

Winning Nutrition = Winning PerformanceWinning Nutrition = Winning Performance

BUT, we are faced with challengesBUT, we are faced with challenges

Carbs.Carbs.The Truth (finally).The Truth (finally).

Carbohydrates are the Carbohydrates are the #1 Source of Energy #1 Source of Energy

for Your Musclesfor Your Muscles

CarbohydratesCarbohydrates(Bagel, pasta, fruit, dairy)(Bagel, pasta, fruit, dairy)

Glucose(energy in use)

Glycogen(stored)

Low carb diets for athletes?Low carb diets for athletes? High Carb vs. Low Carb DietHigh Carb vs. Low Carb Diet

Low carb diets for athletes?Low carb diets for athletes? High Carb vs. Low Carb DietHigh Carb vs. Low Carb Diet

Three successive Three successive heavy training daysheavy training days

Muscle glycogen Muscle glycogen depletion continual depletion continual due to low carb dietdue to low carb diet Sample taken from Sample taken from

vastus lateralisvastus lateralis

Depletion of glycogen Depletion of glycogen leads to leads to decreaseddecreased performanceperformance

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High CarbDiet (70%)

Low CarbDiet (40%)

Source: I Journal Sp Med (1990;1:2)Source: I Journal Sp Med (1990;1:2)

Good Carbs vs Bad CarbsGood Carbs vs Bad Carbs

Hey…Don’t forget to

EAT your carbs!!!

Yay, carbs!!

GOOD CARBS vs GOOD CARBS vs OCCASIONAL CARBSOCCASIONAL CARBS

Whole GrainsWhole Grains DairyDairy PastaPasta RiceRice PotatoPotato CornCorn FruitsFruits VeggiesVeggies

Watch for:Watch for:

THE “C” WORDTHE “C” WORD ChipsChips CookiesCookies CandyCandy CakesCakes Crispy StuffCrispy Stuff Creamy StuffCreamy Stuff CokeCoke

Does eating more protein Does eating more protein create bigger muscles???create bigger muscles???

=

NO! NO! Protein repairs and rebuilds Protein repairs and rebuilds muscles you break down…muscles you break down…

NO! NO! Protein repairs and rebuilds Protein repairs and rebuilds muscles you break down…muscles you break down…

Protein recommendations Protein recommendations Strength/aerobic athletes .6-.9 g/lb bw Strength/aerobic athletes .6-.9 g/lb bw 180lb football player: 180lb x .7g/lb = 126-180grams180lb football player: 180lb x .7g/lb = 126-180grams

1c. milk on cereal = 18g1c. milk on cereal = 18g Granola Bar = 8gGranola Bar = 8g Turkey Sandwich = 30gTurkey Sandwich = 30g Energy Bar=15gEnergy Bar=15g 5 oz chicken breast = 34g5 oz chicken breast = 34g 1c. Mashed Potatoes = 8g1c. Mashed Potatoes = 8g 2 cup milk = 16g2 cup milk = 16g = 129 grams total= 129 grams total

Protein FactsProtein Facts

High protein diets (greater than 20% High protein diets (greater than 20% calories from protein) not advocated as calories from protein) not advocated as performance enhancingperformance enhancing

NEW Data shows protein (in addition to NEW Data shows protein (in addition to carbs) may help increase performance if carbs) may help increase performance if consumed before, during and after a consumed before, during and after a workout.workout.

Nutrition DURING ExerciseNutrition DURING ExerciseShould protein be added?Should protein be added?

Effect of Carb/Protein Supplementation During Exercise

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Ivy, J. et al., Int. J Sports Nut & Ex. Met (2003)

Carb/Pro – 57% improvement vs Water

24% vs. Carbs alone

Does eating fat Does eating fat make me fat?make me fat?

Eating Fat Eating Fat does not make you fatdoes not make you fat

Eating Fat Eating Fat does not make you fatdoes not make you fat

Provides energy (at lower intensities)Provides energy (at lower intensities) Transports fat-soluble vitaminsTransports fat-soluble vitamins Helps the body make hormonesHelps the body make hormones Makes you feel satisfiedMakes you feel satisfied Rec. 20-25% of total energyRec. 20-25% of total energy May delay gastric emptying- important to May delay gastric emptying- important to

time fat intake outside of competitiontime fat intake outside of competition

Good Fat vs Bad FatGood Fat vs Bad Fat

Good FatsGood Fats UnsaturatedUnsaturated

Canola, OliveCanola, Olive

Comes from nuts and Comes from nuts and plantsplants

Omega 3 Fats Omega 3 Fats Fish, walnuts, flax, Fish, walnuts, flax,

supplementsupplement

Bad FatsBad Fats HydrogenatedHydrogenated TransTrans Saturated- Saturated-

animal fatanimal fat

Fat that get a bad rap but may really be ok for you:

Coconut Oil- tastes good, makes a good spread. Some question with saturated fat.

Nutrition Training 4 HoopfestNutrition Training 4 Hoopfest

Four teams of four players competing in HoopfestFour teams of four players competing in Hoopfest Teams attend sport nutrition training with Sports Teams attend sport nutrition training with Sports

DietitianDietitian Leaned about importance of fueling for sportsLeaned about importance of fueling for sports Drank lowfat chocolate milk after their practicesDrank lowfat chocolate milk after their practices All four teams IMPROVED performance from the All four teams IMPROVED performance from the

previous year previous year One team WON their bracket for the first time!One team WON their bracket for the first time!

Why Chocolate Milk?Why Chocolate Milk?Why Chocolate Milk?Why Chocolate Milk?

Recent Study: Recent Study: Stager et Stager et

al (IJSN;2006)al (IJSN;2006) Chocolate Milk and Chocolate Milk and

Gatorade equally Gatorade equally effective in refueling effective in refueling athletes for repeated athletes for repeated bout of exercisebout of exercise

Endurox R4 50% less Endurox R4 50% less time to exhaustiontime to exhaustion

Nutrition Training 4 Nutrition Training 4 Hoopfest - TestimonialsHoopfest - Testimonials

Seattle Teams “Chieftans” & “Glory Daze” talk about chocolate milk recovery

What about What about Energy Drinks?Energy Drinks?

Fueled by caffeineFueled by caffeine Not well labeled (5-500 mg caffeine)Not well labeled (5-500 mg caffeine) Do not know how other “energy” Do not know how other “energy”

ingredients react with caffeineingredients react with caffeine No regulationNo regulation citicoline, tyrosine, phenylalanine, taurine, citicoline, tyrosine, phenylalanine, taurine,

malic acid, glucuronolactone and caffeine malic acid, glucuronolactone and caffeine Effect on liver and other organs?Effect on liver and other organs?

Energy Drinks vs Sports Energy Drinks vs Sports DrinksDrinks

Do not provide Do not provide electrolyteselectrolytes

Provide a higher Provide a higher concentration of concentration of carbohydratescarbohydrates

Higher likelihood of Higher likelihood of crash and burn effectcrash and burn effect

What to drink?What to drink?

WINNERSWINNERS WaterWater Milk (low-fat for sport)Milk (low-fat for sport) Juice (diluted is best)Juice (diluted is best) Sport drinks (only as Sport drinks (only as

needed)needed) Juice Sweetened Waters Juice Sweetened Waters

(Juice Squeeze)(Juice Squeeze)

LOSERSLOSERS SodaSoda Energy DrinksEnergy Drinks Artificially Sweetened Artificially Sweetened

BeveragesBeverages Expensive “enhanced” Expensive “enhanced”

waters (not necessary)waters (not necessary)

Think Your DrinkThink Your Drink

Protein/Energy DrinksProtein/Energy Drinks

Chocolate MilkChocolate Milk CytogainerCytogainer Muscle MilkMuscle Milk MetRxMetRx BoostBoost EnsureEnsure Gatorade ShakeGatorade Shake

Quick and easyQuick and easy May be helpful for May be helpful for

extra protein (if extra protein (if needed)needed)

Can be helpful for Can be helpful for weight gainweight gain

Quick absorptionQuick absorption No refrig neededNo refrig needed

HUGS NOT DRUGSHUGS NOT DRUGS

Supplements???Supplements???Supplements???Supplements???

What about What about supplements?supplements? May need a Multi-Vitamin May need a Multi-Vitamin Omega 3 Supplement (Fish Oil) is Omega 3 Supplement (Fish Oil) is

beneficial for heart health and recoverybeneficial for heart health and recovery Vitamin D and iron as needed by blood Vitamin D and iron as needed by blood

testtest Calcium as neededCalcium as needed BE AWARE: Certain supplements can BE AWARE: Certain supplements can

cause dehydrationcause dehydration

**BEFORE taking ANY supplement, check **BEFORE taking ANY supplement, check NCAA restrictions for ALL ingredients (ask NCAA restrictions for ALL ingredients (ask

doctor nutritionist or trainer)doctor nutritionist or trainer)

SPORTS SUPPLEMENTSSPORTS SUPPLEMENTS

Need to know what you are Need to know what you are putting in your body- putting in your body- Regulation is POORRegulation is POOR

NOT ONE SIZE FITS ALLNOT ONE SIZE FITS ALL

There are hyper and There are hyper and nonresponders to nonresponders to supplements. supplements.

SPORTS SUPPLEMENTSSPORTS SUPPLEMENTS

Natural and safe are NOT the sameNatural and safe are NOT the same Supplements can interfere with medicationsSupplements can interfere with medications More is NOT BETTERMore is NOT BETTER Tell someone what you take, or are planning to Tell someone what you take, or are planning to

taketake Be informed, and be cautious with supplements, Be informed, and be cautious with supplements,

as what you don’t know may hurt you!as what you don’t know may hurt you!

P.S. FOOD IS GUARANTEED!!!P.S. FOOD IS GUARANTEED!!!

Getting back to FOOD…Getting back to FOOD…

IS THIS YOUR FOOD PYRAMID??

Breakfast:too lazy to get up

Midmorning Snack: forgot it…

Lunch:2 pieces pepperoni pizza

Gatorade

Does this look familiar?Does this look familiar?The Performance BUSTERThe Performance BUSTER

Post Workout snack:Chips from friend

Dinner:Spaghetti with tomato sauce

Garlic Bread

After Dinner Snack:Handful Doritos

Ice Cream Sandwich4 Cookies

2 pieces leftover pepperoni pizza

Breakfast:1 cups cooked oatmeal

1 cup 1% milk1/4 cup raisins

Midmorning Snack: Cheese stick

1 large piece of fruit

Lunch:Turkey Sandwich

1 banana1 chewy granola bar

The Performance BoosterThe Performance Booster Change it to look like this!Change it to look like this!

Post Workout snack:1 Energy Bar

Dinner:5 oz grilled salmon

1.5 cup pasta2 cup salad w lt dressing

1 cup 1% milk

After Dinner Snack:Yogurt w ¼ c Granola

EATS BREAKFAST DOESN’T EAT BREAKFAST

Your mother was right!Your mother was right! Breakfast is for ChampionsBreakfast is for Champions

Did you know? People who skip breakfast (and Did you know? People who skip breakfast (and other meals) tend to have a slower metabolismother meals) tend to have a slower metabolism

Maintains energy, builds a baseMaintains energy, builds a base Eat at least 5 grams of healthy fat with breakfastEat at least 5 grams of healthy fat with breakfast Quick ideas:Quick ideas:

Whole grain bagel w/cream cheese and fruitWhole grain bagel w/cream cheese and fruit Granola and nuts cereal w/non-fat milk and fruitGranola and nuts cereal w/non-fat milk and fruit Toaster waffles with peanut butter, non-fat milk and Toaster waffles with peanut butter, non-fat milk and

fruitfruit

How to help your athlete How to help your athlete avoid sports diet dilemmasavoid sports diet dilemmas

1.1. Set a good example. Set a good example. Eat well. Drink often.Eat well. Drink often.

2.2. Help your athletes Help your athletes understand the understand the importance of nutrition importance of nutrition for performance.for performance.

3.3. Think your Drink.Think your Drink.4.4. Remind them the Remind them the

importance of REST.importance of REST.

FUEL YOUR FUEL YOUR BODY TO BODY TO WIN!!!WIN!!!

FUEL YOUR FUEL YOUR BODY TO BODY TO WIN!!!WIN!!!

Emily Edison, MS.RD.Emily Edison, MS.RD.Western WA WINForum CoordinatorWestern WA WINForum Coordinator

www.winforum.orgwww.winforum.org206-696-4386206-696-4386

www.momentum4health.com emily@momentum4health.com

FOOD.FITNESS.FUN.FOOD.FITNESS.FUN.