1 Nutrition for TRITON Athletes: Fueling for Optimal Performance Heather McCracken Cohen, MPH, RD UCSD Student Health Service.

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Nutrition for TRITON Athletes:Nutrition for TRITON Athletes:Fueling for Optimal Fueling for Optimal

PerformancePerformance

Heather McCracken Cohen, MPH, RDHeather McCracken Cohen, MPH, RD

UCSD Student Health ServiceUCSD Student Health Service

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Topics to be coveredTopics to be covered

• Everyday nutritionEveryday nutrition– Protein and carbohydrate needsProtein and carbohydrate needs– Meal planning basicsMeal planning basics

• Pre-/post- workout mealsPre-/post- workout meals

• Pre-/post- competition mealsPre-/post- competition meals

• Eating on the roadEating on the road

• Fluid needsFluid needs

• SupplementsSupplements

• AlcoholAlcohol

• ““Disordered eating” concernsDisordered eating” concerns

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Everyday NutritionEveryday Nutrition

• Calorie NeedsCalorie Needs– Healthy, active college women need Healthy, active college women need

approximately 1800-2800 Calories/dayapproximately 1800-2800 Calories/day– Healthy, active college men need Healthy, active college men need

approximately 2600-3400 Calories/dayapproximately 2600-3400 Calories/day– Individual needs may be higher or lower Individual needs may be higher or lower

depending on metabolic rate and level depending on metabolic rate and level of physical activityof physical activity

• Sample meals plans (handouts)Sample meals plans (handouts)

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Everyday Nutrition Everyday Nutrition continuedcontinued

• Calorie CompositionCalorie Composition– ~55-65% Calories from high-quality ~55-65% Calories from high-quality

carbohydratescarbohydrates– ~15-20% Calories from lean proteins~15-20% Calories from lean proteins– ~20-30% Calories from mostly ~20-30% Calories from mostly

unsaturated fatsunsaturated fats

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Everyday Nutrition Everyday Nutrition continuedcontinued

• What is a high-quality carbohydrate?What is a high-quality carbohydrate?– Whole grain breads, bagels, English Whole grain breads, bagels, English

muffins, tortillasmuffins, tortillas– Whole-wheat pastaWhole-wheat pasta– Brown riceBrown rice– Whole-grain cerealsWhole-grain cereals– FruitsFruits– VegetablesVegetables

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Everyday Nutrition Everyday Nutrition continuedcontinued

• ““Mostly unsaturated fats”Mostly unsaturated fats”– Limit saturated fats to less than 20 Limit saturated fats to less than 20

grams per day or less than 10% of Total grams per day or less than 10% of Total CaloriesCalories

– Avoid trans fats whenever possibleAvoid trans fats whenever possible– Obtain majority of fats from vegetable Obtain majority of fats from vegetable

oils, nuts, lean proteins and non-/low-fat oils, nuts, lean proteins and non-/low-fat dairydairy

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Everyday Nutrition Everyday Nutrition continuedcontinued

– Grilled chicken Grilled chicken breastbreast

– Tuna and other fishTuna and other fish– TurkeyTurkey– Lean cuts of beefLean cuts of beef– Lean ground turkey Lean ground turkey

or beefor beef– Eggs/egg-whitesEggs/egg-whites

– Non-fat/low-fat Non-fat/low-fat milks and cheesesmilks and cheeses

– Cottage CheeseCottage Cheese– Non-fat/low-fat Non-fat/low-fat

yogurtyogurt– BeansBeans– TofuTofu– HummusHummus– EdamameEdamame

What is lean protein?

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Protein NeedsProtein Needs

• Athletes require more protein than Athletes require more protein than sedentary individuals.sedentary individuals.

• Strength athletes require 1.6 to 1.7 g/kg/dayStrength athletes require 1.6 to 1.7 g/kg/day– Adequate caloric intake is more important than Adequate caloric intake is more important than

elevated protein intake.elevated protein intake.– One pound of muscle per week requires only 14 One pound of muscle per week requires only 14

additional grams of protein per day.additional grams of protein per day.

• Endurance athletes require 1.2 to 1.5 Endurance athletes require 1.2 to 1.5 g/kg/dayg/kg/day– The high carbohydrate diet recommended for The high carbohydrate diet recommended for

endurance athletes spares protein.endurance athletes spares protein.

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Three Basic Keys to Healthful Three Basic Keys to Healthful EatingEating

• Variety – there is no one magic foodVariety – there is no one magic food

• Moderation – all foods can fit into a Moderation – all foods can fit into a well-balanced dietwell-balanced diet

• Wholesomeness – choose natural or Wholesomeness – choose natural or lightly processed foods as often as lightly processed foods as often as possiblepossible

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Breakfast?Breakfast?

• A balanced breakfast provides a A balanced breakfast provides a significant amount of Calories and other significant amount of Calories and other nutrients in the daily diet of the physically nutrients in the daily diet of the physically active person.active person.

• A breakfast high in fiber with an average A breakfast high in fiber with an average amount of protein will also help prevent amount of protein will also help prevent the onset of mid-morning hunger.the onset of mid-morning hunger.

• Skipping breakfast could produce Skipping breakfast could produce hypoglycemia with resultant symptoms of hypoglycemia with resultant symptoms of weakness and possible impairment of weakness and possible impairment of training.training.

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Meal Planning BasicsMeal Planning Basics

• Athletes MUST eat breakfast!Athletes MUST eat breakfast!• Spread Calories out throughout the day for Spread Calories out throughout the day for

maximum energy – ideally, 3 meals plus 2-maximum energy – ideally, 3 meals plus 2-3 snacks a day.3 snacks a day.

• Planning is paramount.Planning is paramount.• Frozen fruits and vegetables can come in Frozen fruits and vegetables can come in

handy during times when getting to the handy during times when getting to the store is impossible.store is impossible.

• Canned goods like tuna, fruit in juice, no-Canned goods like tuna, fruit in juice, no-salt added vegetables, and beans are also salt added vegetables, and beans are also good staples to have on hand.good staples to have on hand.

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Pre-Workout MealPre-Workout Meal

• Eating balanced meals and snacks Eating balanced meals and snacks throughout the day will result in adequate throughout the day will result in adequate energy during workouts. energy during workouts.

• To avoid cramping or stomach problems To avoid cramping or stomach problems during workouts, athletes should avoid during workouts, athletes should avoid eating immediately before a workout.eating immediately before a workout.

• This is the time to experiment with meals This is the time to experiment with meals and snacks, not right before a game or and snacks, not right before a game or match.match.

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Post-Workout Meal / SnackPost-Workout Meal / Snack• Goal of post-workout meal/snack: to Goal of post-workout meal/snack: to

replenish glycogen stores and provide replenish glycogen stores and provide adequate protein to repair muscle tissuesadequate protein to repair muscle tissues

• Should be consumed within 30-60 minutes Should be consumed within 30-60 minutes of a heavy workoutof a heavy workout

• Mostly carbohydrate with a small amount of Mostly carbohydrate with a small amount of protein. Examples include:protein. Examples include:– Yogurt and fruitYogurt and fruit– Bagel with peanut butterBagel with peanut butter– Energy barEnergy bar

• Follow the post-workout snack with a Follow the post-workout snack with a balanced meal (lunch or dinner) within 60-balanced meal (lunch or dinner) within 60-90 minutes90 minutes

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Night Before CompetitionNight Before Competition

• The meal eaten the night before (or even The meal eaten the night before (or even two nights before) competition is more two nights before) competition is more important than the meal eaten right important than the meal eaten right before competition.before competition.

• The meal the night before competition The meal the night before competition should be heavy on carbohydrates, light to should be heavy on carbohydrates, light to moderate in protein and low in fat.moderate in protein and low in fat.

• Examples include:Examples include:– Stir-fry with chicken over riceStir-fry with chicken over rice– Pasta with lean ground meat saucePasta with lean ground meat sauce

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Pre-Competition MealPre-Competition Meal

• It is a well-established fact that the ingestion It is a well-established fact that the ingestion of food just prior to competition will not of food just prior to competition will not benefit physical performance in most athletic benefit physical performance in most athletic events.events.

• However, the pre-competition meal should do However, the pre-competition meal should do the following:the following:– allow for the stomach to be relatively empty at the start allow for the stomach to be relatively empty at the start

of competitionof competition– help to prevent or minimize gastrointestinal stresshelp to prevent or minimize gastrointestinal stress– help avoid sensations of hunger, lightheadedness, or help avoid sensations of hunger, lightheadedness, or

fatiguefatigue– provide adequate fuel supplies, primarily carbohydrate, provide adequate fuel supplies, primarily carbohydrate,

in the blood and musclesin the blood and muscles– provide an adequate amount of body waterprovide an adequate amount of body water

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Pre-competition Meal cont.Pre-competition Meal cont.• In general, a solid meal should be eaten In general, a solid meal should be eaten

about 3 to 4 hours prior to competition.about 3 to 4 hours prior to competition.

• Composition of meal:Composition of meal:– high in carbohydrate, low in fat, and low to high in carbohydrate, low in fat, and low to

moderate in protein, providing for easy moderate in protein, providing for easy digestibilitydigestibility

– avoid gas formers (beans), spicy foods, and bulk avoid gas formers (beans), spicy foods, and bulk foods (bran products)foods (bran products)

– 500-600 Calories500-600 Calories

• Meals other than the pre-competition meal Meals other than the pre-competition meal eaten on the same day should not be eaten on the same day should not be skipped.skipped.

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Pre-competition Meal and the use Pre-competition Meal and the use of liquid meals and sports barsof liquid meals and sports bars

• Advantages of liquid meals over solid meals for Advantages of liquid meals over solid meals for pre-competition nutrition:pre-competition nutrition:– well balanced in nutritional valuewell balanced in nutritional value– high carbohydrate contenthigh carbohydrate content– no bulk, easily digestedno bulk, easily digested– practical, may be taken closer to competition practical, may be taken closer to competition

• Advantages of sports bars:Advantages of sports bars:– good source of carbohydrategood source of carbohydrate– convenientconvenient

• Liquid meals and sports bars should not be Liquid meals and sports bars should not be used on a regular basis to replace healthy used on a regular basis to replace healthy meals and snacks.meals and snacks.

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Nutrition During CompetitionNutrition During Competition

• There is no need to consume anything There is no need to consume anything during most types of athletic competition during most types of athletic competition with the possible exception of carbohydrate with the possible exception of carbohydrate and water (events lasting greater than 60 and water (events lasting greater than 60 minutes).minutes).

• Carbohydrate may provide additional Carbohydrate may provide additional supplies of the preferred energy source supplies of the preferred energy source during prolonged exercise (ex. glucose in during prolonged exercise (ex. glucose in Gatorade, energy gels, etc.)Gatorade, energy gels, etc.)

• Water intake may be critical for regulation Water intake may be critical for regulation of body temperature when exercising in of body temperature when exercising in warm environments.warm environments.

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Post-competition NutritionPost-competition Nutrition

• In general, a balanced diet is all that is In general, a balanced diet is all that is necessary to meet your nutrient needs necessary to meet your nutrient needs and restore your nutritional status to and restore your nutritional status to normal following competition, or daily normal following competition, or daily hard physical training.hard physical training.

• Simple sugars eaten immediately after a Simple sugars eaten immediately after a hard workout may help restore muscle hard workout may help restore muscle glycogen fairly rapidly, but the addition glycogen fairly rapidly, but the addition of protein to the carbohydrate source of protein to the carbohydrate source may be even more effective.may be even more effective.

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Eating on the RoadEating on the Road

• Planning, planning, planning!Planning, planning, planning!

• Decide ahead of time when and where Decide ahead of time when and where the meals are going to be during the the meals are going to be during the road trip. road trip.

• Call ahead and order so the meals are Call ahead and order so the meals are ready when you arrive. Most chain ready when you arrive. Most chain restaurants have online menus.restaurants have online menus.

• Place breakfast order the night before Place breakfast order the night before from local bagel shop and deliver them from local bagel shop and deliver them to the athletes’ rooms.to the athletes’ rooms.

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Eating on the Road Eating on the Road continuedcontinued• Good examples of healthful restaurant choices:Good examples of healthful restaurant choices:

– Sandwich shops (Subway, Quiznos, Togos)Sandwich shops (Subway, Quiznos, Togos)• Encourage lean protein with lots of vegetables, baked chipsEncourage lean protein with lots of vegetables, baked chips

– Bagel shops (Bruegger’s, Einstein Bros., Noah’s)Bagel shops (Bruegger’s, Einstein Bros., Noah’s)• Bagel with cream cheese or egg for breakfast with fresh Bagel with cream cheese or egg for breakfast with fresh

fruit or juicefruit or juice– Salad bar restaurants (Souplantation, Fresh Choice, Salad bar restaurants (Souplantation, Fresh Choice,

Sweet Tomato)Sweet Tomato)• Encourage non-creamy soups, pasta, salads, breads, low-Encourage non-creamy soups, pasta, salads, breads, low-

fat muffinsfat muffins– Italian eateriesItalian eateries

• Encourage pasta dishes with non-creamy sauces, non-fried Encourage pasta dishes with non-creamy sauces, non-fried itemsitems

– SupermarketsSupermarkets• Salad bars, bagels, fruit, delis, yogurt, lunch meat, bread Salad bars, bagels, fruit, delis, yogurt, lunch meat, bread

and peanut butterand peanut butter

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Introduce a “Team Cooler”Introduce a “Team Cooler”• For long bus rides, purchase a team cooler For long bus rides, purchase a team cooler

and assign one or two athletes to purchase and assign one or two athletes to purchase food for the team before you leave UCSD.food for the team before you leave UCSD.

• Fill the cooler with healthy snacks such as Fill the cooler with healthy snacks such as apples, bananas, bread, peanut butter, apples, bananas, bread, peanut butter, carrots, hummus, edamame, lunch meat, carrots, hummus, edamame, lunch meat, string cheese, gogurts, pretzels, rice string cheese, gogurts, pretzels, rice cakes, dried fruit, nuts, bagels.cakes, dried fruit, nuts, bagels.

• This same cooler can be re-filled for days This same cooler can be re-filled for days where there are multiple games/matches where there are multiple games/matches throughout the day/weekend throughout the day/weekend (tournaments).(tournaments).

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Fluid Requirements for Fluid Requirements for PerformancePerformance

• Water’s most critical function for Water’s most critical function for athletes is the regulation of body athletes is the regulation of body temperature.temperature.

• Thirst is not an adequate guide to Thirst is not an adequate guide to hydration.hydration.

• Most athletes only replace 50% of their Most athletes only replace 50% of their fluid losses during exercise.fluid losses during exercise.

• Regulate fluid intake by drinking Regulate fluid intake by drinking according to schedule rather than by according to schedule rather than by perceived thirst.perceived thirst.

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Hydration Guidelines for Hydration Guidelines for AthletesAthletes• 12-20 oz 2-3 hours prior to exercise12-20 oz 2-3 hours prior to exercise

• 6-12 oz every 15-20 minutes during exercise6-12 oz every 15-20 minutes during exercise

• 16-24 oz for every lb of body weight lost after 16-24 oz for every lb of body weight lost after exerciseexercise

• Add glucose and electrolytes (ex. Gatorade) Add glucose and electrolytes (ex. Gatorade) to increase absorption and replenish losses to increase absorption and replenish losses (anything over 60 minutes).(anything over 60 minutes).

• Dehydration is not to be tolerated!Dehydration is not to be tolerated!

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SupplementsSupplements

• Not regulated or standardizedNot regulated or standardized

• ““Natural” does not mean “safe”Natural” does not mean “safe”

• Possible side effectsPossible side effects

• Know what substances are banned!!!Know what substances are banned!!!

• Only recommended supplements:Only recommended supplements:– Multivitamin and mineral supplementMultivitamin and mineral supplement– Additional calcium if neededAdditional calcium if needed

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AlcoholAlcohol

• Normal part of the college Normal part of the college experience???experience???

• It may not be realistic to eliminate It may not be realistic to eliminate the use of alcohol altogether; the use of alcohol altogether; however, intensive efforts should be however, intensive efforts should be made to reduce the amounts of made to reduce the amounts of alcohol consumed and to educate alcohol consumed and to educate students about the possible students about the possible deleterious side effects.deleterious side effects.

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Side Effects of AlcoholSide Effects of Alcohol

• DehydrationDehydration– Diuretic, severe dehydration due to excess Diuretic, severe dehydration due to excess

alcohol can require several days to a week for alcohol can require several days to a week for full recoveryfull recovery

• TestosteroneTestosterone– Decrease serum testosterone levels which can Decrease serum testosterone levels which can

lead to a decrease in lean muscle masslead to a decrease in lean muscle mass

• PerformancePerformance– Impair reaction time and mental acuity for up to Impair reaction time and mental acuity for up to

several days after consumption; increased risk several days after consumption; increased risk of injuryof injury

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Side Effects of Alcohol Side Effects of Alcohol continuedcontinued

• Increase in body fatIncrease in body fat– Increase in excess calories, increase in body Increase in excess calories, increase in body

fat, decrease in performancefat, decrease in performance

• SocialSocial– Central nervous system depressant, can lead Central nervous system depressant, can lead

to injuriesto injuries

• SleepSleep– Detrimental effect on both the quality of sleep Detrimental effect on both the quality of sleep

and on daytime attention and on daytime attention

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Disordered Eating ConcernsDisordered Eating Concerns

• A spectrum of harmful and ineffective A spectrum of harmful and ineffective methods of weight control, which occur on a methods of weight control, which occur on a continuum of severitycontinuum of severity– Eating Issues & Body Image Continuum (handout)Eating Issues & Body Image Continuum (handout)

• Inadvertently failing to meet caloric needs Inadvertently failing to meet caloric needs for activity levelfor activity level

• Voluntary starvation/fastingVoluntary starvation/fasting• Binging and purgingBinging and purging• Use of diet pills, laxatives or diureticsUse of diet pills, laxatives or diuretics• Excessive exercise (above and beyond Excessive exercise (above and beyond

practice)practice)

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Female Athlete TriadFemale Athlete Triad

• What is it?What is it?– Disordered eatingDisordered eating– AmenorrheaAmenorrhea– OsteoporosisOsteoporosis

• Why?Why?– Cultural pressures to be thinCultural pressures to be thin– Belief that low weight = higher performanceBelief that low weight = higher performance

• Who is at risk?Who is at risk?– Any physically active womanAny physically active woman– Individuals with a competitive nature and Individuals with a competitive nature and

strong self-disciplinestrong self-discipline

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Campus ResourcesCampus Resources

• Student Health ServiceStudent Health Service(858) 534-8089(858) 534-8089

• Psychological & Counseling ServicesPsychological & Counseling Services(858) 534-3755(858) 534-3755

• Heather McCracken Cohen, MPH, RDHeather McCracken Cohen, MPH, RD(858) 534-2058(858) [email protected]@ucsd.ed

• Matt Kritz, MS, CSCS – Matt Kritz, MS, CSCS – Director of Athletic Performance Director of Athletic Performance (858) 822-2115, (858) 822-2115, [email protected]@ucsd.edu

• Triton Training Room (858) 822-2572Triton Training Room (858) 822-2572

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Next Steps…Next Steps…

• Return to the Triton Nutrition Programming Return to the Triton Nutrition Programming webpage.webpage.

• Use the calorie calculator to figure out your daily Use the calorie calculator to figure out your daily caloric needscaloric needs

• Refer to the meal plan that corresponds to your Refer to the meal plan that corresponds to your daily caloric needsdaily caloric needs

• Start your Triton Sport Nutrition Program TodayStart your Triton Sport Nutrition Program Today