PERFORMANCE NUTRITION Are You Ready? Jorie Janzen, RD, BHEc [email protected].
Dec 16, 2015
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From Training to Competition Are You
Ready? Fluid and food
– When, Where, What, Why?
Events away from home
Pre-comp anxiety and appetite
Environmental change– Temperature– Humidity– Elevation
Little time to eat between events
Events lasting longer than usual training
Preventing heat illness
Concern supplements that may lead to positive doping test
Benefits of a well-chosen sports nutrition plan
Allows higher quality training Optimal gains from training program Enhanced recovery within/between
workouts and events Consistency in achieving high-level
performance
Achievement/maintenance of ideal BW and physique
Reduced risk of injury & illness injury, illness, malnutrition
Quality Nutrition is Key Maximizes genetic potential Speeds recovery Long term health benefits Enjoyment of food and social
eating occasions Athletes as role models
The Nutrition Challenge… Athletes look for the competitive
edge but often undervalue the benefits of nutrition basics.
Do you follow a high quality sport nutrition training plan?
Common Problems & Challenges…
Poor knowledge of foods & drinks and inadequate cooking skills
Poor choices when shopping or dining out Poor/outdated sports nutrition info Inadequate finances Busy lifestyle….inadequate time to obtain
or consume appropriate foods Frequent travel Indiscriminate use of supplements &
sports foods
WHY DO ATHLETES TRAIN… Improve Fitness, Athletic
Performance and maybe Health
Athletes become more efficient with– Restoring ATP-CP faster– Storing more energy (glycogen)– Overall aerobic fitness
(cardiovascular)
WHY DO ATHLETES FATIGUE? Build up of lactic acid Hypoglycemia Depleted muscle glycogen Dehydration Low iron
KEY NUTRIENTS…
MACRO-NUTRIENTS Carbohydrate:
– simple vs. complex vs. supplement vs. Glycemic Index Protein: animal vs. plant vs. supplement Fat: trans, saturated, unsaturated
MICRO-NUTRIENTS Vitamins A, C, E, B6, B12, D, Calcium, Iron, Zinc,
Selenium etc. FLUID
Water Sport Drinks Energy Drinks Alcohol
HYDRATION MATTERS As little as 1% dehydration can impair physical
and mental performance 1 ½ pounds in a 150 lb person or 3 cups (750 ml) 3% causes 10% decrease in muscle performance
Signs & Symptoms…– dizziness, nausea, headache, chills, muscle cramps,
thirst
Dehydration leads to… Early fatigue (speed, intensity, strength, power) Decreased concentration/focus/timing Increased risk for injury Heat stroke (reduced evaporation of sweat, body
overheats)
PREVENT DEHYDRATION
Be aware – monitor hydration status
WUT
Have a plan – when and what will you drink…
follow it!!!
WUT: a simple self assessment Weight
Urine Color
Thirst
FLUID SCHEDULE (ACSM) Before
4 hrs 5-7 ml/kg water/sport drink2 hrs 3-5 ml/kg cool water/sport drink
During~15-20 min 125 – 250 ml cup cool fluid/ sports drink OR
400-800 ml/hr
After~450-675 ml per lb sweat loss or 1 L/kg
Sport drink = 6-8% CHO
Amounts are individual: sweat losses, tolerance/comfort, temperature, humidity, altitude, degree of hydration going into training or competition
AFTER TRAINING…
Weigh self - aim to regain lost weight
Sip 150% of fluid losses Higher sodium if shorter recovery Greatest fluid intake with 400mg
sodium/carb beverage Carbs facilitate faster fluid
absorption from gut in short term
HYDRATION TIPS
Drink water, milk, juice, tea, sport drink
Eat watery soups, fruits and veggies.
Limit caffeine, carbonation, alcohol
Plan ahead - Calculate needs, bring what you need and empty them!
STUDYFluid Composition Fluid Intake Absorbed
Losses
6 % carb1150 mg Na 2764 ml 2229 ml
535 ml
Flavored water 2679 ml 1958 ml 721 ml
6 % carb575 mg Na 3293 ml 2640 ml
653 ml
TRAINING NUTRTION
Balance: carbohydrate, protein
and fat
Aim for high food quality
NEVER try anything new day of competition
CARBS
Main fuel used by the body Depleted during intense, endurance or multi session/multi day training Depletion = fatigue Athletes usually report intakes
similar to age matched, non active individuals
Carb rich foods necessary to fill glycogen stores
Quality sources include:veggies, fruits, whole grains, legumes, milk, yogurt, soy milk
Other sources: processed/white foods juices, sport foods, sweets
GLYCOGEN DEPLETION
Tired, slower movement/reaction time
Reduced strength/endurance/coordination
Hypoglycemia => stress response => delays recovery
Protein breakdown
CARB REQUIREMENTS
Min. Activity 2-3 g/kg BW Light (3-5 h/wk) 4-5 g/kg BW Medium (10 h/wk) 6-7 g/kg BW Prof Athlete (20+ h/wk) 7+ g/kg BW Endurance/Carb load 7-12 g/kg BW
150 lb or 68.2 kg 68.2 kg x 7 g = 480 g carb/day480 g carb x 4 cal/g = 1920 calories from carbs
Fuel Use with Increased Exercise Intensity (Ref: Brooks and Mercier, 1994)
0102030405060708090
100
Rest 20 40 60 80 100
Intensity (% VO2 max)
% o
f ene
rgy
from
% carbs% fat
PROTEIN
Growth, repair & tissue maintenance Antibodies, hormones, enzymes and
hemoglobin Energy source
Sources include: fish, meat, poultry, eggs, legumes, soy products, milk, yogurt, low fat cheese, nuts and nut butters, meal replacements, sport bars, protein powders
YOUR PROTEIN NEEDS…
0.8 g/kg/d 1-1.2g/kg 1.2-1.6g/kg 1.6-1.7g/kg/d
RDA Adults Fitness/youth Endurance Strength
***Endurance with extreme training = 2.0g/kg Adolescent Athletes = 2.0g/kg
North American diet easily provides: 1.4 to 2.0 g/kg/d
10 grams Protein…
2 small eggs 1 ½ slices reduced fat cheese 2 cups cooked pasta 100 g soy meat 40 g cooked lean chicken 120 g tofu 60 g nuts/seeds 200 g baked beans 50 g grilled fish 200 g reduced fat yogurt 50 g canned tuna/salmon 35 g cooked lean beef, pork
10 grams Protein…
2 small eggs 1 ½ slices reduced fat
cheese 2 cups cooked pasta 100 g soy meat 40 g cooked lean
chicken 120 g tofu 60 g nuts/seeds 200 g baked beans 50 g grilled fish 200 g reduced fat
yogurt 50 g canned
tuna/salmon 35 g cooked lean beef,
pork
FATS/OILS Protection, insulation, satiety,
flavour, energy, fat soluble vitamin carrier, cell membranes, essential fatty acids, hormones
Quality sources include: Avocado, nuts/seeds/olives, vegetable oils & spreads, animal products (meat, dairy, eggs,…)
Fatty fish, walnuts, pumpkin seeds, ground flax
Avoid hydrogenation/trans fats
Approx. 1 gram/kg/day
PERFORMANCE NUTRITION
Before, During and Recovery
PRE-COMP NUTRITION
Pre-exercise nutrition provides: Energy
Physical Comfort
Mental Alertness
Reduction in Stress Hormones (i.e. Cortisol)
Prevent glycogen depletion
PRE-COMP NUTRITION
Targets: Optimal Fluid Intake
High Carbohydrate
Moderate Protein
Low Fat
PRE-COMP NUTRITION
WHY? Max. fluid levels and to prevent
dehydration
Supply food that is quickly & easily digested
Ensure ample energy to train or compete
Prevent hunger before and during exercise
Mental preparation
Improves endurance and power output, improving training/performance potential
PRE-COMP NUTRITION
Timing & Meal Size: 3-4 hours for large meal to digest 2-3 hours for smaller meal 1-2 hours for small snack or
blender/liquid meal (or whatever your own tolerance allows)
CAUTION: spicy, fatty, and/or fibre rich foods may cause discomfort such as, bloating and gaseous build-up.
Products containing caffeine may also be problematic.
NUTRITION BEFORE…
Most important if intakes poor 24 hrs. prior
approx. 0.5 -1g carb/kg per hour: example - 30–70g for a 68kg (150lb) athlete in the hour before
? protein in the hr before pay attention to: individual
differences, timing, easily digested,
familiar, hydration, glycemic index
PRE-COMP NUTRITION
BEFORE EXERCISE: Drink 1.5 to 2.5 cups fluid 2-3 hrs.
prior
Drink 0.5 to 1.5 cup(s) fluid 15 min. prior, depending on comfort
Eat high carb meal/snack 2-4 hrs. prior– Whole grains, veggies, fruit, juices, milk,
yogurt, soy drinks, and legumes (gas forming?)
PRE-COMP NUTRITION
Experiment during training sessions to determine which foods and fluids and at what amounts are comfortable for you!
Never try new foods or drinks the day of competition!
1 hour before: 30 - 50 grams carb 1 cup cereal shake, fruit smoothies,
CIB 1- 2 containers flavored yogurt 250 – 500ml carton chocolate milk 1 sport bar, 3 – 4 fig bars, 1 large low
fat muffin 1 large banana (30g) or 1 – 2 cups
fruit juice 1 bowl oatmeal/cold cereal and milk 1 pancake with syrup, 1 toast with
jam
2 hours before - 75 -100 g 2c pasta, ½ - 1c tomato sauce and
1c chocolate milk 30 - 60g cereal, 1 - 1.5c milk and
2c juice or 1/4c raisins 2 toast or 1 bagel with p.b.* & jam, 1c milk lean protein* sandwich, 2c juice 1c rice, 1/2c lentils**, 1c juice 2 French toast/pancake, 2 tbsp.
syrup,1c fruit yogurt or 1 - 2c juice
*Not everyone will tolerate** May cause GI upset
3-4 Hours Before
add an extra 50 - 100 grams carbohydrate i.e. increase portion size
add low fat protein and a small amount of fat
PRE-COMP NUTRITION
MEAL IDEAS – home or on-the-go Toast/bagel with jam, peanut
butter, juice, yogurt Oatmeal/cereal, milk, raisins,
juice Pancakes with little syrup/spread,
ham, juice Grilled chicken sandwich, juice
PRE-COMP NUTRITION
MEAL IDEAS… Lean meat sandwich, carrots,
milk, oatmeal raisin cookie, fruit Minestrone soup, cheese,
crackers, veggie juice Chili, bagel, milk Pasta with tomato/lean meat
sauce, applesauce, chocolate milk
PRE-COMP NUTRITION
SNACK IDEAS: Fruit (fresh, canned, or juice) Fruit yogurt Low-fat muffin, juice, or
applesauce Yogurt, social tea biscuits, juice Pita with hummus, veggie juice Fig or oatmeal cookies, fruit, milk
PRE-COMP NUTRITION
BACKPACK / CAR SNACKS: Dry cereal Cereal, sport, or energy bars Juice boxes or fruit cup Crackers Dried fruit Trail mix with cereal
COMP-NUTRITION
During Exercise, Nutrition Provides:
Energy
Physical comfort, absence of hunger
Mental focus for best technique and skill execution
COMP-NUTRITION
TARGETS: Optimal fluid & electrolyte intake
Carbohydrate to maintain blood glucose
COMP-NUTRITION
WHY? Max. fluid levels & prevent dehydration
Replace fluid losses– Fluid needs vary with sweat rate, sport, &
environment (temp, humidity, altitude)
Ensure energy to train or compete
COMP-NUTRITION
DURING EXERCISE: Drink 0.5 to 1.5 cups every 15-20
min.
Drink more…– Days you train harder– During hot, humid weather– Training / competing > 1 hr
Consume some carbohydrate (sport drink) for sessions lasting longer than 1 hour to maintain focus, technique and energy
COMP-NUTRITION
Optimal Fluid Absorption: 40-80g/L carb 0.5-0.7 g/L sodium
Sport Drinks: water, carbs, (40-80g/L) and electrolytes
(sodium, potassium)Fruit Juice: (100-160g/L carb)
may be diluted for tolerence (*Note-since Fructose is metabolized differently, athletes may want to try this during training to ensure no negative effects are seen i.e. GI distress)
Energy Drinks / Soft Drinks: too concentrated for rapid absorption
COMP-NUTRITION
Make Your Own Fluid Replacement:
2 cups unsweetened orange juice 2 cups water ¼ tsp salt
1 L = 54 g (5.4%) carb and 0.5 to 0.7 g salt
COMP-NUTRITION
DURING – focus on fluid & carbsWater is effective for short exercise sessions (< 1 hr)
Athletes Consume More Fluid When…
Easy to access (right beside you)Flavour you likeChilledHas sodium added (0.5-0.7 g/L enhances flavour)
COMP-NUTRITION
Training/Comp lasting several hours, focus on fluid and carb-rich snacks during rest breaks
Amount consumed depends on time between snack and event
During breaks, choose higher carb and lower protein & fat foods – -for quick digestion and absorption of fluid
& carb to prep for next event
Nutrition During Longer Training Sessions: > 90 minutes
Enhance physical and mental performance
Prevent injury Delay deterioration of sport
specific skills Spare protein
How Much?
• Carbs: 30 - 60g/hour or 2 – 4 cups
(500 ml – 1L) sport drink/hour • Fluids
1 - 2 cups (250 - 500 ml) every 15 minutesmost likely sport drinks
COMP-NUTRITION
SHORT BREAKS (< 2 hr) Diluted fruit juice or sport drink Fruit (fresh, canned, pureed) Bread, pretzels, or crackers Cereal, sport or energy bars Arrowroot, fig, oatmeal, or similar low
fat cookies Plain or chocolate milk Fruit yogurt
COMP-NUTRITION
2 – 3 Hour Breaks: Juice and bagel Yogurt, fruit and water Lean meat sandwich and veggie
juice Fruit, cookies, and chocolate milk
COMP-NUTRITION
SMALL MEAL IDEAS (3 hr) Cereal, fruit, milk Veggie soup, lean meat sandwich,
milk and fruit Rice, steamed veggies,
chicken/fish, yogurt, and juice
COMP-NUTRITION
Plan ahead & be prepared
Carry snack items
Know where you can buy snacks
Recovery Nutrition
Goals: the 3 R’s
Refuel Repair Re-hydrate
RECOVERY NUTRITION
WHY? Replace fluid loss Ensure energy & nutrients to
recover and prepare for the next event
Carb-rich foods/fluids consumed within first 15 minutes optimal
Carbs move rapidly through blood stream, into muscles to replace glycogen.
(rate slows down to normal within 2hr)
WHY
Improves future training & performance
Replenish liver and muscle glycogen Prevents muscle protein breakdown
and aids in protein synthesis during recovery
Enhances immune system Reduces stress hormones
RECOVERY NUTRITION
Post-Exercise Nutrition: Energy & Nutrients Physical Comfort; absence of
hunger Mental Alertness
RECOVERY NUTRITION
TARGETS: Optimal fluid & electrolyte levels Carbs to restore muscle glycogen Protein to repair muscle tissue
damage Nutrients to support health and
strong immune system
Recovery Nutrition Details
A.S.A.P. Within the first 15-30 minutes is optimal
fluids-150% or more of lost weight or pale urine
0.8 - 1.2g carb/kg (50+ grams) in the first hour and then follow training diet
First snack high glycemic then low GI protein 10 - 20g every 2 hrs. Plan for and have a portable nutrition
source close at hand.
RECOVERY NUTRITION
AFTER EXERCISE: Drink 1.5 L fluid per kg (2.2 pounds) of body
weight lost Consume some salty fluids and food
Electrolyte replacement & fluid retention Eat high carb meal/snack
High glycemic index Have some lean protein Avoid skipping meals
– Amount of food consumed depends on time of next event and next scheduled snack.
RECOVERY NUTRITION
AFTER – fluid, carb, protein Consumed within 2 hr
Choose from the 4 food groupsVegetables & FruitGrain ProductsMilk & AlternativesMeat & Alternatives
RECOVERY NUTRITION
LATE NIGHT RECOVERY:
You end late at night – you still must eat a recovery meal
Carb-based meal Milk and fruit Lean meat sandwich
with juice
Immediate Recovery – for a 50 kg athlete
1/2 liter Gatorade or other sports drink +5 tablespoons skim milk powderTotal: 45 grams carb and 10 grams protein
Heavier athlete: 1.5 – 2 X the above
Note:Tastes ok.Shake vigorously in a water bottle – it sometimes looks
curdled, it is not.This would also work in the hour before training or racing
if you have trouble digesting solids.
Immediate Recovery – for a 50 kg athlete
1 175 ml container flavored yogurt Approximately 25+g carb and 8+g pro
+1 banana or 1 large slice watermelonapprox 25 g carb and 2g proTotal: 50g carbohydrate and 10g
protein
For a heavier athlete: try 2 containers of yogurt for 75 + grams of carb
and 16 + grams of protein
Immediate Recovery – for a 50 kg athlete
1 - 250 ml container Boost High Protein Total: 41g carbohydrate + 14g protein
For a heavier athlete: add additional carbohydrates by also drinking
sport drink – add 250 ml per 10 kg of weight (15 grams of carbohydrate per 250 ml)
Note: Boost has a fairly sweet taste Available at most large chain grocery stores Could use in the hour before training/racing if
trouble digesting solids
Immediate Recovery – for a 50 - 60 kg athlete
500 ml Chocolate Milk Total - 50g carb and 16g pro
For a heavier athlete: add additional carbs by also drinking sport
drink – add 250 ml per 10 kg of weight (15g of carb/250 ml)
Note:This would also work in the hour before training
if you have trouble digesting solids
Immediate Recovery – for a 50 - 60 kg athlete1 pkg. Carnation Instant Breakfast mixed with
500 ml of milk Total: 52 g carbohydrate and 23 g protein
For a heavier athlete:add additional carbs by also drinking sport
drink – add 250 ml per 10 kg of weight (15g of
carb/250 ml) or make the milk chocolate for an extra 26g of
carb.
Note:Shake vigorously in a water bottleCould use in the hour before training/racing if trouble
digesting solids
Immediate Recovery – for a 50 - 60 kg athlete
½ cup Raisins – 60 grams carb
+½ cup roasted soy nuts – 30 grams carb and 15 grams protein
Total: 15 grams of pro and 90 grams carb
Note:Don’t forget to hydrate
IMMEDIATE RECOVERY
Optional:
Mix and match foods from the recovery cards to eat at least
10 grams of protein and
0.8 - 1 gram of carbohydrate per kg of weight
i.e. 40 – 50 grams carb for a 50 kg athlete48 – 60 grams carb for a 60 kg athlete
…and so on
GLYCEMIC INDEX
High G.I.(>85)GlucoseSucroseMaple syrupHoneyBagelCandyCorn flakesCarrotsCrackersMolassesPotatoesRaisinsBreadSoda
Med. G.I. (60-85)All-bran cerealGrapesOatmealOrange juicePastaRiceYamsCornWhole-grain rye breadBaked beansPotato chips
Low G.I. (<60)FructoseAppleApplesauceCherriesKidney beansChick peasLentilsDatesFigsPeachesPlumsIce creamMilkYogurtTomato soup
RECOVERY NUTRITION
MEAL IDEAS… Fruit, juice, bagel (with jam),
yogurt Hot/cold cereal, milk, banana,
juice Lean meat sandwich/sub, carrot
sticks, milk, oatmeal raisin cookie, fruit
Egg, ham on English muffin, juice Thick crust pizza with lean meat,
veggie topping, milk, fruit
RECOVERY NUTRITION
MEAL IDEAS… Minestrone soup, bagel, cheese,
veggie juice Chili on baked potato or crusty
roll, juice, applesauce Pasta, veggies & meat sauce,
bread roll, juice, applesauce Bean burrito with veggies,
chocolate milk
RECOVERY NUTRITION
SNACK IDEAS… Cereal/cereal bar, fruit, milk/yogurt Pretzels, tomato or fruit juice Bagel, peanut butter, jam,
chocolate milk Yogurt, crackers/cookies, juice Fruit smoothie (fruit, milk, yogurt),
toast Sport or energy bar, fruit, chocolate
milk
RECOVERY NUTRITION
Backpack/Car SNACKS Dry cereal Cereal, sport, energy bars Juice boxes or fruit cups Crackers Tuna or beans in cans with pull-off
tops Dried fruit Trail mix with cereal
Eating for General Sports Activity/Weight Loss
Easiest intensity of activities/training while still improving fitness– Walking/learn to run/cardiac rehab/athletes on
a light day or day off– Body is in the fat burning zone; using more fat
than carb/pro as fuel; improving fitness while losing weight
– May be appropriate for aesthetics/class sports: wrestling, gymnastics, synchronized swimming, figure skating
V&F = 6+ G = 6+ MP&A = 3 MA = 2
Minimize extra foods as they are usually high in energy and low in nutrients
Eating for Power
Energy costs for fitness; work the heart& other muscles to get strong
Training at a moderate pace for 45-90 minutes (tempo training), 60 min. of moderate-vigorous (start-stop sports)– Basketball, volleyball, rugby, ringette, short
track, inline speed skating, weight training, track and field events
– Down hill mountain biking, track cycling, power lifting, interval training
VF = 8+ G = 8+ MP&A = 3-4 MA = 2-3Fluids = 12 cups or 3L/day
Eating for Endurance Best for training days involving endurance
(2 hr or longer) of moderate to race pace intensity – Middle distance/marathon running, cross
country mountain biking, triathlons, marathon cycling, ice speed skating, swimming, rowing, and cross country skiing
VF = 10-15+ G = 12-15+ MP&A = 3-4 MA = 2-4
Extra energy foods may be required t fuel you for your sport (sweets, fats & oils, desserts, energy/sport bars, drinks and gels)
Peak Performance Traveling
Don’t go more than 3 hours without eating a snack/meal
Stay away from coffee if you tend to be anxious
Moderate amount of carbs end of flight to be bright-eyed and bushy-tailed
Peak Performance Traveling
Stick to your normal routine Sleeping pattern Eating pattern Fluid intake
Pack snacks (nonperishable foods)
These are “meals on the go” Keep your metabolism burning Keep you eating the right foods at the
right time
Peak Performance Traveling
~40% of food dollars are spent on eating away from home
Plan Ahead Know which restaurants are willing to cater to your
needs Plan your stops along the way to your destination in
advance Order Smart
Avoid cream dishes, gravies, fried, bisque, hollandaise, au gratin
Choose steamed, grilled, broiled, tomato based, poached
Control Portions There are no rewards for clearing your plate! Eat off a plate, not a platter
ENERGY DRINKS – Ergogenic Aids
• Use of the word “natural” can be misleading• Natural does not mean legal -
DISQUALIFICATION• Natural does not mean safe
ENERGY DRINKS – Ergogenic Aids
Supposedly enhance performance Speed, endurance, reduce body fat, mental
alertness, recovery
Added to make up for nutritional deficiency
Supplement companies do not have to prove effectiveness or potency before hitting the market
ENERGY DRINKS – What you need to know
CaffeineStimulant – not necessarily a good
thingDiuretic (?) & Laxative effectLight-headedGuarana, yerba mate, caffeine80 mg or more caffeine/250 ml can
–Double of soft drinks, half of brewed coffee
–Exceeds recommendations for children
ENERGY DRINKS – What you need to know
Health Canada: no more than 45 mg/day for children 4-6
yr, 62.5 mg for 7-9 yr, 85 mg for 10-12 yr
Adults no more than 400 mg/day Aim for less than 200 mg/day Watch meds with caffeine: Anacin, Vivarin
12 oz can cola = 35 mg20 oz cola = 65 mgStarbucks grande coffee = 200 mgRed Bull = 80 mg
Caffeine and You…
The caffeine in coffee, if you drink several cups daily, can precipitate a – fast pulse– nervousness – insomnia – headache – irritability– diarrhea and – frequent urination
Performance enhancing????
ENERGY DRINKS – What you need to know Herbs
Ginkgo biloba, ginseng, guarana, kola nuts, Yerba Mate, Echinacea, Astragalus
Do not enhance performance Are in very low amounts Interact with medications Affect blood clotting Possible mislabeling, no standardization
ENERGY DRINKS – What you need to know Taurine
Amino acid found in meat & dairy products
Claim increases alertness, cardiac fxn, antioxidant – no scientific evidence
Typically 1 g per 250 ml can–Safety not known!
ENERGY DRINKS – What you need to know Protein and Other Amino Acids
Arginine, Taurine, Branched Chain Amino Acids (BCAA’S), Glutamine
– Thought to enhance glycogen storage– Reduce synthesis of serotonin
Negligible amounts To add enough to be of benefit would
affect taste and mouth feel May cause digestive distress
ENERGY DRINKS – What you need to know Carbohydrate
Contains twice as much sugar as sport drinks
Impede rehydration (high doses of glucose, sucrose, maltodextrins, fructose, galactose)
Excess sugar can lead to nausea, stomach cramps, and diarrhea
Carbonation can cause gas/bloating
Best Choice For Exercise… Water & Sports Drinks
ENERGY DRINKS – What you need to know Royal Jelly/Bee Pollen
Supposed to improve exercise performance
No proven effect Dangerous to those allergic to bee stings
Pyruvate Supposed to enhance aerobic
metabolism, delay fatigue, decrease body fat
Current products do not provide adequate amounts for effect
Large doses = GI distress
ENERGY DRINKS – What you need to know Creatine
Purpose to delay fatigue in high-intensity exercise
Insufficient amounts in energy drinks for effect
You would need to drink 178 servings for five days to obtain creatine loading of 20g/day for five days
ENERGY DRINKS – What you need to know Carnitine
Involved in fatty acid metabolismClaims it delays fatigue in high
intensity exercise–Not even the best research
confirms above claim in energy drinks
ENERGY DRINKS – What you need to know Oxygen
Claim: dissolved oxygen accelerates aerobic metabolism and results in lower levels of lactic acid… improved performance
No scientific support as blood is fully saturated with oxygen and “extra” is immediately exhaled
ENERGY DRINKS – What you need to know
Fat Burners– Ciwujia, hydroxycitrate, ephedra
Stimulate metabolism and brain fxn; reduce fat
Little to no evidence of athletic performance effect
Can cause cardiovascular dysfunction and even death in sensitive individuals (ephedra)
ENERGY DRINKS – What you need to know Energy Drinks
Not substitutes for adequate training, rest, recovery and nutrition (fueling for sport)
You must take the responsibility for what goes into your body
You must be informed and cautious about dietary supplements
– Fair Play– Legal– Performance– Health– Medical– Safety– Financial
Sport Supplements?
First choice is a well balanced diet Never try new supplements/food the
day of competition
May be beneficial:– Too nervous to eat: liquid meal– Avoid certain foods/small appetite– Time constraints/Traveling– Vegetarian, pregnant, anemic
See your doctor and sports dietitian first!
Pre-Competition Sport Supplements
PowerBar 15-30 min. prior Clif Bar 60-90 min. Clif Shot 15-30 min. Sport Beans 1 hr Optimum Energy Bar 1 hr Power Gel 30 min. Ele8vMe 1-2 hr Accel Gel 1 hr Cytomax Sport Energy 15 min. Drink (8 oz)
Food Choice: ½ banana with ½ cup skim milk
Competition Sport Supplements Clif Shot Sports Beans PowerBar Cytomax Sport/Energy Drink Gatorade
Make your own sport drink: orange juice, water, and pinch of salt
Recovery Supplements
15-30 Minute Window for optimal recovery
Clif Shot Clif Bar Optimum Energy Bar Power Gel PowerBar Harvest Flash 5
Protein/Energy Bar Cytomax
Sport/Energy Drink PowerBar ProteinPlus
Protein Drink Elev8Me
Food Alternatives Banana and fruit yogurt 2 slices toast + tsp
peanut butter = 1 scrambled egg
½ banana, ½ cup strawberries, ½ cup cottage cheese
Sandwich: 2 oz turkey breast, lettuce, tomato, + mustard
Chocolate milk (1 or 2%) 2-3 fruit filled cookies + 1
cup low fat milk Make your own sport
drink
VITAMINS vs FOOD
75% of all athletes take some type of supplement
Why?– Guard your health– Compensate for diet filled with processed
foods– Enhance athletic abilities– Boost energy– Promote future “super health”
VITAMINS vs FOOD
True or False
A vitamin supplement satisfies 100% of your nutritional needs
VITAMINS vs FOOD
False
Yes, you may get 100% of your vitamin needs with the pill. But, we also need protein, minerals, energy, fibre, and phytochemicals – non-vitamin compounds in foods that protect our health.
No vitamin provides energy (calories)
VITAMINS vs FOOD
Vitamins will not… Offer a competitive edge Enhance performance Increase strength/endurance Provide energy Build muscleUnless you are deficient in that nutrient,
likely no benefit to health and performance.
Placebo Effect?!
VITAMINS & ATHLETES
Does Exercise Increase Needs? For the most part, no…
The more you exercise/train, the more you eat and the more vitamins you consume.
VITAMINS & ATHLETES
Supplements for Special Situations:
Restricting calories Allergic to certain foods Lactose intolerant Contemplating pregnancy Total vegetarian – VEGAN (B-12, D, riboflavin, protein, iron,
zinc)
VITAMINS & ATHLETES
Too Much of a Good Thing: Toxic Reactions
B6 – numbness, loss of muscle coordination, paralysis
Nicotinic Acid – liver damage
Any dose greater than 10 times the Daily Value is considered a mega dose
VITAMINS & ATHLETES
BEYOND DIETARY DEFICIENCIES:
Antioxidants (vit C, beta carotene, selenium)– May prevent heart disease– Reduce formation of cancerous
tumors– Vitamin E, oxidative damage and
injuries
MINERALS
Present in all living cells Travel through food chain –
absorbed into plants that grow in soil, and then into animals that consume plants and water
Found in wide variety of wholesome foods
IRON
Female athletes at risk for iron deficiency anemia
MenstruatingAvoid red meatMarathon runners (damaged RBC)Endurance Athletes (heavy sweat
losses)Teenage Athletes (growth)
IRON
Getting Enough: Eat lean cuts of beef, lamb, pork, and
the dark meat of skinless chicken/turkey Select breads & cereals stating
– Iron enriched or fortified on the label Use cast-iron skillets for cooking Don’t drink coffee/tea with every meal Combine heme (animal) with nonheme
(plant)
TOO MUCH IRON
>200 mcg may lead to: Heart disease Heart attack Damage blood vessels and heart
tissue Damage the liver Associated with diabetes and
arthritis
FOOD vs. SUPPLEMENT
Milk Fluid Carbohydrate Protein Calcium Vitamin D Vitamin A Potassium Sodium Folate
Calcium Pill Calcium
How To Choose a Supplement
Vit/min close to 100% and no greater than 200% DV
Not in excessive doses
Beta carotene and chromium
Buy before expiration date, store in cool, dry place
Ignore claims “natural” vitamins
Label indicates passed 45 minute dissolution test (otherwise can’t be absorbed)
Take with or after a meal
Think food first – balanced meal plan can not be compensated with supplements
DIN number WADA
BOTTOM LINE
Athletes need to incorporate proper
FuelingHydrationTrainingRest
If it sounds too good to be true…
it probably is!!!
BEST ENERGY ENHANCERS Be well fueled every day
– 3-5 g carb/lb body weight as a min. Be well hydrated
– Urinate every 2-4 hrs.; clear, pale yellow
Consume adequate carbs & fluids during exercise lasting > 60-90 minutes– 0.5 g carb/lb body weight per hr– 8 oz of fluid every 15-20 minutes
BEST ENERGY ENHANCERS Recover with adequate carbs
– ~75 g (300 calories) carb every 2 hrs. for 6-8 hrs.
Allow adequate rest days so muscles can refuel and recover
Proper sports diet with adequate fluids & carbs is the best investment in high energy performance!
Consider a sports dietitian to assist with developing a personalized nutrition plan
MEAL IDEAS Meal in one potatoes i.e.
baked potato with baked beans, cottage cheese, leftover chili, ...
Salads with protein such as leftover chicken
Veggie burgers with cheese - broil for a few minutes
Brown rice/pasta with legumes/eggs/shrimp/cottage cheese and veggies - add jarred tomato sauce, salsa, Patak’s curry paste or pesto
“Homemade” soups made from bouillon, frozen/leftover veggies and canned tomatoes/legumes i.e. chick peas, kidney beans, black beans
* add veg/fruit to all meals
Bake chicken or fish with yogurt and Dijon or honey and curry powder
Noodle casseroles, or tortilla lasagna
Scrambled eggs/tofu add tomatoes and greens, stir fry’s, bean soups
Sloppy Joe’s, tuna/salmon melts, homemade pizza on whole wheat pita
Whole grain cereal, milk and toast with pb
Tofu, bean or Yves Mexican ground round burritos, quesadillas
SMART Goal Setting
Specific Measurable Action oriented Realistic…. for
you Time limited
POD = prioritize, organize, discipline
THANK YOU
Question/Comments?
Jorie Janzen, RD, BHEcSports DietitianCSCM, SMCM, DC SNN, CDMIOC Diploma In Sports
Nutrition (in progress)
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