" The amount, composition and timing of food intake can profoundly affect sports performance"

Wel comeTo

Sports Nutrition

GuideBY DIETICIAN:

POONAM BRAHMBHATT

"The amount, composition and timing of food

intake can profoundly affect

sports performance"

PHYSIOLOGISTS Nutrition

Fitness Testing

Research

Supplements

Injury Prevention

SCIENCE AND SPORT

PhysiologyBody

PsychologyMind

BiomechanicsInternal and External Forces

SPORTS NUTRITION

MY PYRAMID REPLACES FOOD GUIDE My Pyramid replaces Food

Guide Pyramid to provide food intake guidance based on age, sex, and level of daily exercise.

Recommend consuming between 45% and 65% of total calories from CHO.

Recommend consuming between 20% to 35% of total calories from Fat.

Recommend consuming between 10% to 35% of total calories from Protein.

Recommended meal composition includes 60% CHO, 25% protein, 15% Fat (Institute of Medicine).

OVERVIEW

Nutrient Consumption: Fit & Non-fit Dietary Reference Intakes Calorie and Macronutrient Needs

Pre workout (competition) Meal Water Carbohydrate Fat Protein

Adding Mass: Gaining Weight

NUTRIENT CONSUMPTION: FIT

Active people do not require additional nutrients beyond those obtained in a nutritionally well balanced diet.

What physically fit actually eat. Small differences in energy intake (low v

high) Higher dietary fiber & lower cholesterol

intakes Diets more closely approach

recommendations Sound human nutrition represents

sound nutrition for athletes.

FOOD FOR ENERGYEnergy from the diet is stored as body fat or glycogen (carbohydrate

in muscles and liver) and can be broken down to provide energy.

Glycogen is the main source of energy during short bursts of activity

and at the start of exercise.

There is only a small store of glycogen in the body, and as exercise

continues the store becomes depleted and the body starts to use

some fat to provide energy. Most people have quite a large store of

body fat.

People who are fitter use up their store of glycogen more slowly, and

tend to use their stores of body fat for fuel more readily.

PERIODIZATION OF CALORIE NEEDS*

Preferred fuel for aerobic and anaerobic

energy systems

Delay fatigue in exercise lasting longer

than 60 minutes

Essential role in recovery

Strength and power athletes require

approximately 5-7gms/Kg body weight

for hard training

Endurance athletes 7-10gms/Kg body

weight

Carbohydrates to fuel your training!

CARBOHYDRATE

Athletic performance limited by CHO availability

High intensity + long duration sports

High CHO diets maximize glycogen stores + performance

Requirements sugar/starch, liquid/solid dependent on:

Timing + type of physical activity

CARBOHYDRATE NEEDS*

More intense or prolonged training requires more carbohydrate

3 grams/lb body weight for 1 hour training 4.5 grams/lb body weight for 2 hours training. 5 grams/lb body weight for 3 hours training. 6 grams/lb body weight for 4+ hours training.

How many calories per gram of CHO?Sources: Bread, Tortillas, Bagels, English Muffins,

Cereals, Rice, Pasta, Vegetables, Potatoes, *Fruit, Fruit Juices, Sports Drinks, Soda Pop, Crackers, Pita, Pretzels, Popcorn

CARBOHYDRATE NEEDS*

Carbohydrate is the optimal fuel for exercise

Prolonged and intermittent, intense training depletes carbohydrate (glycogen) stores resulting in poor performance and fatigue.

Consume carbohydrate with every meal.

In general, carbohydrates (CHO) should always provide at least 55% of total daily calorie (TDC) intake. Ideally 60-70% of TDC.

CARBOHYDRATE NEEDS

A. Before exercise pre-exercise fructose absorbs more slowly, but GI

distress consuming rapidly absorbed, high glycemic CHO w/i 1

hr before exercising accelerates glycogen depletion by causing insulin overshoot & rebound hypoglycemia.

consuming low glycemic CHO immediately (< 30 min) allows for relatively slow absorption.

B. During exercise: 30-60 grams per hour, 5-10 oz of 5-8% CHO electrolyte drink every 15-20 min or 2 gels per hour; drink contributes to temperature regulation

C. After exercise To speed up glycogen replenishment, consume 50-75 g

moderate to high glycemic index w/i 15 minutes. Under optimal CHO intake, takes 20 hrs to replenish

glycogen stores at rate of 5% per hour.

CARBOHYDRATE LOADING:ONE EXAMPLE OF HOW

Days prior to event Exercise duration Carbohydrate intake

6 90 minutes 5 gm/kg/day 5 40 minutes 5

gm/kg/day 4 40 minutes 5

gm/kg/day 3 20 minutes 10

gm/kg/day 2 20 minutes 10

gm/kg/day 1 rest 10

gm/kg/day

CARBOHYDRATE LOADING Classic Carbohydrate Loading

Stage 1: depletion Day 1: perform exhaustive exercise to deplete Days 2, 3, 4: Maintain low CHO food intake

Stage 2: loading Days 5, 6, 7: maintain high CHO food intake

Stage 3: competition Modified Loading

Days 1-3: exercise @ 75% VO2 max, 1.5 hrs, 50% CHO

Days 4-6: taper exercise duration, 70% CHO

CARBOHYDRATE LOADINGGlycogen Loading: procedure increases

muscle glycogen levels more than normal (1.7 g/100 g). Normal amount of glycogen packed in muscle: 5

g glycogen/ 100 g muscle What is major benefit of carbohydrate

loading? Endurance capacity Unless athlete begins competing completely

depleted, exercise < 60 min requires normal carbohydrate intake

What is major drawback of glycogen loading? Each gram glycogen stores 2.7 grams H2O,

makes “heavy” fuel.

CARBOHYDRATE NEEDS IN INTENSE EXERCISE*

Successive days of intense training gradually deplete glycogen reserves even with typical CHO intakes: staleness.

High CHO diet (80% of caloric intake) for 3 days increased muscle _______ and endurance time.

FLUID INTAKE (CHAPTER 2)* Fluid needs = body weight X .67 = ounces

you require daily NOT including exercise What should you drink:

Night before: 16 oz. of water before bed Morning of practice: 16 oz. of water ASA get up If practice later in day: 16 oz. of water 2 hrs. b4

practice Pre-exercise: 6-8 oz. water or sports drink 15 min

before practice, try avoid carbonated beverages or caffeine, NO fruit juices before exercise – can cause loose bowels & gas

During exercise: 4-8 oz. every 15 minutes water & sports drink alternate between two

Post exercise: 24 oz. for every pound lost w/i 2 hrs. exercise

FLUID, GLUCOSE, AND ELECTROLYTE INTAKE

Recommendations Fluid volume within stomach exerts greatest

effect on rate of gastric emptying. To maintain a relatively large fluid volume in

stomach & speed gastric emptying, consume 400-600 ml (13.5-20.3 oz) [immediately] 2 hrs before and __?_ 15 min before exercise;

With subsequent regular ingestion of [250 ml 8.45 oz] ? every throughout exercise.

To optimize water & CHO absorption use a 6% carbohydrate-electrolyte solution (not too dilute or too concentrated).

Adding sodium to rehydration beverage maintains plasma osmolarity, reduces urine output, motivates.

SODIUM POTENTIAL BENEFIT* Sodium benefits ultraendurance athlete

at risk for hyponatremia. Adding sodium to rehydration beverage

maintains plasma osmolarity, reducesurine output, motivates drinking.

Theoretically, water absorption acrossintestinal mucosa may be enhance by concurrent absorption of glucose and Na+.

Glucose stimulates sodium absorption, sodium is necessary for glucose absorption, and co-transport stimulates water’s passive uptake by osmotic action.

Best ways to replace K & Na post-exercise: Orange juice & salted pretzels, Baked potato with ketchup or salt Nectarine and some Chex mix, Mix of dried apricots and salted nuts

VITAMINS AND MINERALS

Essential nutrients Human body needs these to produce energy

No evidence in U.S. studies that taking vitamin and mineral supplements improves athletic performance Being deficient in vitamins or minerals is rare in the

U.S. compared to the rest of the world A few studies outside U.S. showed an effect

Did population studied have some baseline deficiency treated with these supplements?

Vegetarian athletes are at risk for being deficient in vitamins B12, D, riboflavin, iron, zinc and calcium Athletes who are strict vegetarians should take a

multivitamin to prevent deficiencies and a calcium supplement (1000 mg/day) to help prevent bone loss

PROTEIN NEEDS*

Body can’t use more than 1 gram of protein per pound of body weight!

Not immediately available as an energy source for exercise.

Important for recovery and to boost immune system.

Sources: chicken, turkey, soy burgers, fish, eggs, dried beans, beef, cheese, nuts and nut butters, pork, milk, veal, shellfish

In general, 15-20% TDC intake.

FAT NEEDS*

Too much can cause cramps Not enough can cause fatigue more quickly Try to limit high fat foods before and during

exercise. Foods to avoid before & during exercise:

chips, ice cream, nuts, nut butters, french fries, doughnuts, fried meats, pizza, chocolate, bologna, salami, pepperoni, burgers

In general, limit TDC intake < 30% fat.

EXERCISE AND FOOD INTAKE Mean energy

intakes peak between ages 16 and 29 years & declines thereafter.

For individuals who exercise regularly food intake balances daily energy expenditure.

Lack of precision in regulating food intake at low end of energy expenditure leads to creeping obesity.

EXERCISE AND FOOD INTAKE Most obvious

distinction in nutrient needs between active and inactive is more total calories.

Except for high energy intake at extremes, daily intake does not exceed 4000 kCal for men and 3000 kCal for women.

EXERCISE AND FOOD INTAKE Phelps told ESPN he

eats roughly 8,000-10,000 cal/d, including lots of pizza & pasta.

Breakfast of champions 3 fried egg sandwiches 2 cups coffee 5-egg omelet 1 bowl grits 3 slices French toast 3 chocolate chip

pancakes

Beijing 4 x 100 freestyle relay, 8-11-08

EXERCISE AND FOOD INTAKE

To support 6’4”, approximately 190#, training regimen requires ~1,000 cal/hr while training or racing.

Probably eats closer to 6,000 cal/day.

EXERCISE AND FOOD INTAKE

Minimum: current wt (lb) X 23 = total calories for males

Current wt (lb) x 20 = total calories for females

Relatively high caloric intakes of physically active men & women usually increase protein, vitamin, and mineral intake above normal.

Percentage of calories from energy nutrients should remain in normal ranges.

PRECOMPETITION MEALPre-workout meal goal: maximize muscle &

liver glycogen stores providing glucose for intestinal absorption during exercise & enhance hydration. Be consumed within 3-4 hours before

exercising sufficient time to digest & absorb. Reasons precompetition meal high in CHO:

Foods high in lipid & protein digest slowly Low CHO meal can hinder performance

Contain 150 – 300 g CHO in solid or liquid Benefits of precomp liquid meal: contribute

to fluid needs, absorb rapidly leaving no residue

BASEBALL GUIDELINES*Off Season

20%

20%60%

Protein

Fat

Carbo

Preseason

55%

25%

20%

Protein

Fat

Carbo

Baseball In Season

55%

15%

30%

Protein Fat Carbo

BASKETBALL GUIDELINES*

Off & Pre Seasons

60%

20%

20%

Protein Fat Carbo

In Season

55%

20%

25%

Protein Fat Carbo

FOOTBALL GUIDELINES*

Pre & In Seasons

55%

30%

15%

Protein Fat Carbo

Off Season

60% 20%

20%

Protein Fat Carbo

GOALS*

Adding Mass Goals for weight & strength gain = 1 lb/wk 10-14 additional grams protein/day 1 lb

muscle mass/week Goals to add 500-100 additional

calories/day Increase number of meals, not just size

meals Don’t rely on weight gainers or high

protein powders. Fill you up before get in all calories

Thank you