Nutrition The Day of Competition Ben Reuter, PhD, CSCS, *D, ATC Department of Health Science and Sport Studies California University of Pennsylvania.

Nutrition The Day of CompetitionNutrition The Day of Competition

Ben Reuter, PhD, CSCS, *D, ATCDepartment of Health Science and Sport

StudiesCalifornia University of Pennsylvania

Eating Pre/During & GI ProblemsEating Pre/During & GI Problems

• sport• training status• age• gender• stress levels• intensity

• day to day diet• food during exercise• fiber• caffeine/high sugar

content• hydration• hormonal changes

(digestive)

Purposes Pre ExercisePurposes Pre Exercise

• prevent hypoglycemia (low blood sugar)

• settle stomach

• top off glycogen stores/blood glucose levels

• calming effect

Pre- What to EatPre- What to Eat

• > 60-90 min moderate to low glycemic index

• < 60 min small snack to settle stomach??

• not high fat or protein– 3 g of fat or less per 100 Calories

• watch high glycemic index foods

Pre- TimingPre- Timing• think exercise intensity

• personal experience

• stress factors

• familiar foods

• don’t forget hydration

• plan in advance

How Much?How Much?• ~1 g CHO/kg 1 hr prior

– Ex 100 kg athlete: 100 g CHO- 400 Calories• 1 bagel• 16 oz sports drink and sports bar

• ~4 g CHO/kg 4 hrs prior– Ex 100 kg athlete: 400 g CHO- 1600 Calories

• Half bagel• 16 oz sports drink and ½ sports bar

• don’t forget experience

• experiment prior to actual events

CHO LoadingCHO LoadingNOT going to happen the day of the eventNOT going to happen the day of the event

• high CHO always

• don’t forget about protein

• don’t fat load

• complex CHO

• meal time planning

• hydration

DuringDuring• no Calories needed if less than 60 minutes (don’t forget

taste)

• ~1 g CHO/kg/hr– Ex 75 kg athlete- 75 g CHO- 300 Calories

• 32 oz sports drink & an energy gel

• practice

• think ahead- intensity, duration, etc

• protein/fat?- not unless longer than ~ 4 hours

• fructose & [CHO]

Multiple Events in a DayMultiple Events in a Day

• refueling and rehydrating are essential

• time between events- use similar criteria to pre-event

– ~1 g CHO/kg 1 hr between events• Ex 100 kg athlete: 100 g CHO- 400 Calories• 1 bagel• 16 oz sports drink and sports bar

– ~4 g CHO/kg 4 hrs prior• Ex 50 kg athlete: 200 g CHO- 800 Calories• 16 oz sports drink and 1 bagel w PB & jam

Sports BarsSports Bars

• convenient• portable• pre exercise eating• easily digestible?• low fat/high fat• high protein• $$• high glycemic index?

Constipation/DiarrheaConstipation/Diarrhea

• stress

• fiber content

• fat content

• familiarity

• chewing gum (sorbitol)

• sports waters (sucralose)

• etc...

Diabetes & ExerciseDiabetes & Exercise

• do not start exercise w low blood sugar

• always carry sugar

• make others aware

• changes in insulin dosage??

• monitor blood glucose levels

• CHO storage/metabolism is compromised

Post ExercisePost Exercise

replenish, replenish, replenish

What to ConsiderWhat to Consider

• fluids

• electrolytes

• CHO’s

• protein

FluidsFluids• replenish- is H2O the best choice?

• watery foods can be used

• avoid diuretics– less than 300 mg caffeine NOT a diuretic

• remember 1.5 rule

ElectrolytesElectrolytes• Na, K, Cl

• usually can be replaced by healthy diet

• consider extremes– environment– duration– disease– NSAID’s

CHOCHO• ~1 g/kg within 2 hrs

• CHO is CHO – nutrient density– availability– taste – craving

• protein- in a 3:1 CHO:protein– skim chocolate milk

ProteinProtein

• recent research indicates 1:3 protein:CHO for optimally recovery

• ~10% energy during endurance exercise from protein

Problems with Nutrition TalksProblems with Nutrition Talks

• generic

• best case scenario

• not applicable to your setting

SolutionSolution

• specific

• realistic scenario

• applicable to your setting

Sources of Additional InformationSources of Additional Information

• Bendardot D. Nutrition for Serious Athletes. Human Kinetics, Champaign, IL. 1999.

• Clark N. Nancy Clark’s Sports Nutrition Guidebook, 3rd ed. Human Kinetics, Champaign, IL. 2003.

• Fueling Tactics: www.fuelingtactics.com

• Gatorade Sports Science Institute: www.gssiweb.org

• pre-event (for your scenario)

– typical choice

– better choice

– ideal choice

– compare

• post-event (for your scenario)

– typical choice

– better choice

– ideal choice

– compare