WHAT ARE YOU PUTTING IN

YOUR TANK?

Learning Goals

• Come away with good ideas

• Evaluate what you are currently putting into your body

• Not bore you with high level science – but stillprovide factual information regarding nutrition andhow it relates to athletic performance

• Hit a few different areas besides nutrition (athleticsuccess is a puzzle with many parts)

• Answer any questions you might have

What InfluencesAthletic Ability?

Genetics

Optimal Training

Good Nutrition

No “secret” ingredient!

Performance Nutrition Means…

• Fueling to boost activity performance on a daily basis

• Fueling to decrease the risk of injuries, recover fully after workouts and stay healthy

• Fueling with foods that taste good, foods you enjoy, foods that can be prepared easily, and foods you feel confident eating

Consequences of Poor Nutrition• Weight loss• Strength loss• Lethargy• Chronic fatigue• Soreness, joint pain• Micronutrient deficit• Respiratory infections• Diminished performance• “Overtraining syndrome”

Physical Activity Factor Varies Widely

Examples• Female Olympic Gymnasts

– 1900 kcal/day

• Tour de France Cyclists– 7000+ kcal/day

• College Football Players (in wt. gain mode)– 7500-8500 kcal/day

Marvin Austin Jordan Hasay6’3”, 312 pounds 5’1”, 98 pounds21 years old 19 years old4.69 40 yd dash 4:42.21 mile

Energy Needs

Basic Calorie Requirement

15-30 kcal/lb

Energy NeedsCalories/lb 120 lb 160 lb 240 lb

LOW (sedentary) 1560-1800 2080-2400 3120-3600

ACTVE (30-60min) 1920-2160 2560-2880 3840-4320

MODERATE (1-1.5hr) 2280-2520 3040-3360 4560-5040

HIGH (1.5-2hr) 2640-2880 3520-3840 5280-5760

VERY HIGH (2-3hr) 3000-3600 4000-4800 6000-7200

DAILY DIET2 MOST IMPORTANT MEALS

1.) BREAKFAST

• Make the time to eat breakfast (pop tarts don’t count…)

• Quality carbohydrates for sustained energy (oatmeal)

• If you skip this meal it will slow down metabolism (body goes into starvation mode)

DAILY DIET2 MOST IMPORTANT MEAL

2.) POST WORKOUT

• Within 30 minutes after workout

• Liquid form is best

• Look for 4:1 Carbohydrate to Protein ratio

• Chocolate milk is cheapest form

HOW MANY MEALS A DAY?4-6

Approximately 2-3 hours between meals

FATPROCHO

55-65% carbohydrates15-20% protein20-25% fat

Nutrients: The body’s fuel• Carbohydrates: primary fuel source• Protein: used for repair & maintenance• Fat: secondary fuel source• Water: most essential nutrient• Vitamins: colourful foods first• Minerals: supplements second• Fiber: 20-35 grams per day

Digestion Time of Nutrients

00.5

11.5

22.5

33.5

4

Hours

CHOPROFAT

4 hours

2 hours

1 hour

The Importance of Carbohydrates (CHO)

• Primary source of energy when you are exercising hard

• One should get at least 55-60% of calories from CHO

• The body stores CHO as glycogen in muscles and the liver

• Running out of glycogen = “Hitting the Wall”

Importance of CHO cont.

• Average 150 lb man stores 1,800 kcals of glycogen and 60-100000 kcals as fat

• Cannot use fat once you run out of CHO

• Trained muscles store 20-50% more glycogen than untrained muscles

Sample Athlete

• Male soccer player• Training 2-3

hours/day• 165 lb = 75 kg• 9g CHO/kg =

675g CHO

What does 675g of CHO mean to an athlete?

2 large bagels 70g2 cups cereal 90g2 slices bread 30g2 cups milk 25g1 cup fruit yogurt 45g2 cups pasta/sauce 100g1 cup beans 45g2 pc fruit 50g1 cup fruit juice 30g2 starchy veggies 60g4 cups Sport Drink 60g20oz Soda 70g

675g

Protein• Needed for building and repairing muscles, red

blood cells, hair and other tissues• Synthesizes hormones• Used for energy when CHO is not available or in

exhausting exercise• 15-20% of calories should come from protein• Excess protein is not stored as extra muscle, it is

stored as extra FAT!• Your body can only digest so much per feeding

CARBOHYDRATESBrown riceSweet potatoesPotatoes Oatmeal PastaFruit

PROTEINBaked MeatLentilsChickenFishDairy products

GOOD FOOD CHOICES

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood

glucose levels. Choosing low GI carbs - the ones that produce only

small fluctuations in our blood glucose and insulin levels - is the

secret to long-term health reducing your risk of heart disease and

diabetes and is the key to sustainable weight loss.

Glycemic Load – amount of carbohydrates in the food

What is the Glycemic Index?

The Glycemic Response – food’s ability to contribute glucose to the bloodstream

Low to Moderate Glycemic-Index CHOs– slowly enter bloodstream– desirable prior to exercise because they

provide sustained energy– ex. rice, banana, apple

High Glycemic-Index CHOs– quickly enter the blood stream– best to eat during or after

exercise– ex. potato, corn flakes, honey

Hydration

Components of Muscle

75% Water

20%Protein

5% other

Fluids & HydrationMales - 60% body wt.Females - 50% body wt.

• Cardiovascular function• Thermoregulation• Injury prevention• Performance• Recovery

Sweat losses during 2 hours of exercise can = 2 liters or more

Physiological Effects of Dehydration

• sweat rate blood volume & heart rate

• core body heat

• cardiovascular function-less oxygen and nutrient-rich blood to muscles-more reliance on anaerobic system

• Slower removal of wastes cramping, fatigue

Impaired Performance!

• Muscle strength• Speed• Endurance• Energy• Cognitive Process

• Risk of Injury

95% of muscle cramps are due to dehydration!

When Should You Drink?

WHEN TO DRINK AMOUNT OF FLUID

2 hr before exercise 2-3+ cups

15 minutes before 1-2+ cups

Every 15 minutes DURING 1-1.5 cups

After Activity 2-3 cups

What you already know…• Don’t rely on thirst

– Already 1-2% dehydrated

• Drink before, during & after – 2 hrs before 14-24 oz.– 20-36 oz./hr or 5-12 oz. every 15 mins.– drink ~150% or 24 oz./lb lost

• Water is fine for <1 hr; sport drinks > 1 hr– 4-8% carb, 0.5-0.7 g Na+/L– pop, fruit juices or fruit drinks >10% may emptying

1 oz. = 30 ml

DehydrationPlanned rehydration is necessary typically only 1/3 to 2/3 of thevolume lost is replaced voluntarily• Hockey player average loss of 3-5%• 1 lb weight loss = 16 oz. of fluid

– 160 lb player loses 5% 8 lbs– 8 lb requires 128 oz. of fluid to equal loss– 6 20 oz. sport bottles = 128 oz. [3.8L]

Nutrition MISTAKE

Thinking that….• Sports drinks are only needed for exercise

lasting more than an hour– Not always true if the activity is intense &

occurs in hot, humid conditions– Sports drinks actually drive thirst– Very easy way to improve performance, fight

dehydration, and decrease recovery time

Energy Drinks?

– Different from Sports Drinks– Contain caffeine, other stimulants, sugar,

herbs and vitamins– Safety concern for athletes!– Use nutrition, hydration, and lifestyle changes

to improve energy level

WHAT ABOUT…. 300mg caffeine!

Refueling after Exercise

• VERY Important for Athletes– For those in multiple events in one day– For those training daily

• “Window” for Refueling– First 30 minutes after exercise is critical– Glycogen repletion occurs faster after exercise

• Increased blood flow to the muscle• Enzymes that produce glycogen are most active

RECOVERYAll the hard work in the weight room and inspeed/agility training is worthless without recovery.Your body does not become stronger and morepowerful while working out but while resting.

RECOVERY’S 4 MAIN COMPONENTS:

1.) Nutrition2.) Sleep (min 7-9 hours)3.) Rest between training sessions4.) Choices made on weekends

ALCOHOLThe associated residual effect of the alcoholic hangover has been shown to reduce athletic performance by 20-30%

The Hangover Effect Or Disturbed Recovery Process

Heavy drinking causedmassive suppression of

testosterone between 1.5and 96 hours

(4 days later).(Underwood/Balon 2005)

You are at practice…but your hormones are not…

• American Athletic Institute has studied the impact of alcohol on condition in elite athletes. Impact has shown significant projections in lost physiological condition that correlates to as much as 14 days of lost training effect…for each time drunk…

AMERICAN ATHLETIC INSTITUTE 2005

STRENGTH & SPEED TRAINING

• No brain no gain• Smarter not always harder• There is no one way that is best to train• Consistency is the key

MULTI-SPORTS VS “SPECIALISTS”

• Take advantage of the opportunity you have and play as many sports as you can

a.) exposes you to different movements / skill sets

b.) different teammates

c.) different coaches

d.) keeps you competing and in different environments

• Increased risk of injury due to overuse /repeated movements

• Increased risk of burnout

• In small school setting do what you can tohelp teams/school

• May miss sport that you truly enjoy or aregood at (especially if “specialize” at a young age)

RISKS OF “SPECIALISTS” VS MULTI SPORT

Sports Nutrition Trivia

• The percentage of calories that should come from carbohydrates is:a)40%b)60%c)80%

The answer is 60%

Sports Nutrition Trivia

• A food with a high glycemic index converts to sugar rapidly. When should an athlete consume this type of food?

a)Right before the eventb)One hour before the eventc)After the event

The answer is after the event - to replenish the muscle glycogen stores

Sports Nutrition Trivia

• The minimum number of cups of water recommended per day is:a)4b)6c)8

The answer is 8 cups per dayNote: one cup = 8 ounces

Sports Nutrition Trivia

• Which of the following is a high glycemic index food? a)Kidney beansb)Applec)Fruit Juice

The answer is fruit juice.Crackers, breads, potatoes are also high

glycemic index foods.

Sports Nutrition Trivia

• The Best fuel for an athlete is:

a)Proteinb)Carbohydratesc)Fats

The answer is carbohydrates.

Sports Nutrition Trivia

• The body prefers which two fuels for energy during activity?

a)Carbohydrates & Fatsb)Carbohydrates & Proteinsc)Proteins & Fats

The answer is Carbohydrates and Fats

Sports Nutrition Trivia

• Salt supplements are essential for athletes.

a)Trueb)False

The answer is False