5/15/2013 1 MIKE GREENWOOD FNSCA, CSCS *D, RSCC * D, FISSN, FACSM TEXAS A & M UNIVERSITY & MARGARET JONES, FNSCA, CSCS *D, RSCC, FACSM GEORGE MASON UNIVERSITY Sport Nutrition Eating Habits Of NCAA Division I Athletes Our Research Team Members Jeremy Carter PhD Student Texas A & M University Gregory Coleman Master’s Student George Mason University Kristen Gravani Sport Dietitian Florida State University Dr. David Szymanski Associate Professor Baseball Strength & Conditioning Coach Louisiana Tech University Dr. Allyn Byars Professor & Statistician San Angelo State University Reference: R. Kreider et.al. Exercise & Sport Nutrition – Principles – Promises – Science – Recommendations: www.exercisesportnutrition.com
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5/15/2013
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MIKE GREENWOOD FNSCA, CSCS *D, RSCC * D, FISSN, FACSM
TEXAS A & M UNIVERSITY
&
MARGARET JONES, FNSCA, CSCS *D, RSCC, FACSM
GEORGE MASON UNIVERSITY
Sport Nutrition Eating Habits Of NCAA
Division I Athletes
Our Research Team MembersJeremy Carter PhD Student
Texas A & M University
Gregory Coleman Master’s Student
George Mason University
Kristen GravaniSport Dietitian
Florida State University
Dr. David Szymanski Associate Professor Baseball Strength & Conditioning Coach
Louisiana Tech University
Dr. Allyn Byars Professor & Statistician
San Angelo State University
Reference: R. Kreider et.al. Exercise & Sport Nutrition – Principles – Promises – Science – Recommendations: www.exercisesportnutrition.com
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Overview• Sport Nutrition
Guidelines: The Basics
• Division I Athletes Demographics & Sport Nutrition Survey Outcomes
• Division I Sport Nutrition Survey Summary
• Take Home Strategies
Factors Affecting Performance
Eat To Compete: Setting The Dietary Stage
A Widely Accepted Fact!
Athletes involved with high intensity training and competition “DO NOT” ingest the right types or amounts of
macronutrients to offset energy expenditure!
“Battle Of Caloric Expenditure Versus Quality Caloric Intake”
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Sport Nutrition Guidelines: The Basics
Nutritional GuidelinesGeneral Meal Timing
• Pre‐exercise meals(4‐6 h)
• Pre‐exercise snack (30‐60 min)
– 40‐50 g CHO, 10 g PRO
• Sports drinks during exercise (> 60 min)
– 6%‐8% glucose‐electrolyte solution
– Sports gels/bars at half‐time
• Post‐exercise snack (Within 30 min)
– 1 g/kg CHO, 0.5 g/kg PRO
• Post‐exercise meal (Within 2 hours)
• Carbohydrate loading (2‐3 days prior to competition)
– Taper training by 30%‐50%
– Ingest 200‐300 extra grams of CHO
Strategic EatingIn addition to the general
dietary guidelines; researchers indicate that:
Composition of food consumed {% of macronutrients}
&The timing of meals also plays
an important roles in optimizing training adaptations
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Basic “Strategic” Eating Recommendations
Ingest CHO+PRO within 30 min to 2 hours following exercise
Basic Strategies
Classification Nutrients
Breakfast CHO and PRO
Between CHO/PRO shake or snack
Lunch High CHO, moderate PRO, and low-fat
Between CHO/PRO shake or energy bar
DinnerHigh CHO, moderate PRO, and
low-fat
Before Going To Bed CHO/PRO snack
Nutrition & Supplementation: Endurance Athletes
Ergogenic Effects Scientific Based Rationale
Foundational GuidelinesEndurance Athletes
• Diet focused on goals (Maintenance, Weight Gain, Weight Loss)
• Daily multi-vitamin (With iron for women)
• Carbohydrate (55-65% of calories)
3 – 5 grams/kg/day typically sufficient
• Protein (15-20% of calories)
1.5 – 2.0 grams/kg/day general
2.0 – 2.5 grams/kg/day during heavy training and/or at altitude
• Fat (25-30% of calories)
1 – 1.5 grams/kg/day
• Greater emphasis on meal timing
Provide education about carbohydrate loading {300 more calories}
Why the macronutrient % distribution range?
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STRENGTH & POWER ATHLETES
Foundational GuidelinesStrength/Power Athletes
• Diet focused on goals (Maintenance, Weight Gain, Weight Loss)
• Daily multi‐vitamin (With iron for women)
• Carbohydrate (40‐55% of calories)
3 – 5 grams/kg/day typically sufficient
• Protein (20‐30% of calories)
1.5 – 2.0 grams/kg/day general
2.0 – 2.5 grams/kg/day during heavy training and/or at altitude
• Fat (20‐30% of calories)
1 – 1.5 grams/kg/day
• Greater emphasis on meal timing
May need more education about nutritional ergogenic aids
Does The Glycemic Index Really Matter With Meal Timing?
• Measures the rate of the rise and fall in blood glucose in response to ingesting CHO
• Rise in insulin serves to store glucose as glycogen, increase CHO oxidation, and suppress fat utilization
• Raising blood sugar levels quickly causes rapid release of insulin which can cause rebound hypoglycemia
• Glucose & Insulin response to eating = Glycemic Index (GI)
• High GI Diets
– Cause greater increase in insulin, CHO storage, and CHO utilization {Associated with obesity, diabetes, and heart disease}
• Low GI Diets
– Promotes weight loss and improves insulin resistance
• GI greater than 70 is considered high
• 56‐69 is moderate
• Less than 55 is low ‐‐‐‐‐‐‐‐‐‐Glycemic Load Option!
Glycemic LoadThe glycemic load (GL) of food is a number that estimates how much the food will raise a
person's blood glucose level after eating it.
Glycemic load accounts for how much carbohydrate is in the food, and how much each gram of carbohydrate in the food raises blood glucose levels.
Glycemic load is based on the glycemic index (GI). Glycemic load is defined as the grams of available carbohydrate in the food x the food's GI /100.
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GI Of Common FoodsHigh Glycemic > 85 Medium Glycemic 60-85 Low Gylcemic <60
Glucose Banana Fructose
Sucrose Grapes Dates
Syrup Oatmeal Figs
Honey Orange juice Applesauce
Bagel Pasta Ice cream
Candy Rice Milk
Molasses Corn Yogurt
Potatoes Baked beans Vegetable soups
Raisins Potato chips Fruits
Glycemic Index Summary For Athletes
• Maintain an isoenergetic diet consisting of high carbohydrate (5‐8 grams/kg/day), moderate protein (1.5‐2.0 grams/kg/day) and low fat (0.5‐1.5 grams/kg/day) during training
• Consume low to moderate GI carbohydrates during pre‐exercise meals, prior to exercise, and for snacks in between meals
• Consume combination of low, moderate and high GI carbohydrates during prolonged exercise depending on tolerance (e.g., fructose and sucrose at 1:2 ratio)
• Consume moderate to high GI carbohydrates with protein during post‐workout snacks and meals
Replacing high GI foods with low GI foods during low calorie dieting phases can assist in weight loss
Hydration – Hydration!!!
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WaterThe Fluid Of Life!
• Most important nutritional ergogenic aid!
• Performance can be impaired when ≥ 2% of body weight is lost through sweat.
• Fluid loss of > 4% of body weight during exercise can lead to heat illness, heat exhaustion, heat stroke, and death
• Athletes should ingest 0.5 to 2 L/h (6-8 oz. of cold water or a GES every 5 to 15-min) to maintain hydration {59-72o F; 15-22o C}
• Addition of 1 g/L of salt can help maintain hydration in hot & humid environments
• Athletes need to utilize planned or unplanned breaks to maximize hydration status
Thermoregulation & Heat Exhaustion
Typical sweat rates during exercise are 0.8‐1.4 L/hour
Signs of dehydration: thirst, fatigue, nausea, light‐headedness, and/or dark urine
Body WeightLoss
Exercise Environment VO2 max
Change
EnduranceCapacity Change
-2 % Hot -10 % -22 %
-4% Hot -27% -48%
-5% Moderate -7% -17%
-5% Mild -3% -9%
Fluids should be readily available!
Fluid Replacement Strategies
Drink adequate fluids 24 hours prior to workout/competition
For every lb. of water lost, an athlete should consume 3 cups of water/GES - Adding sodium (0.5-0.7 g/L of water) during events that last
> 1 hour is beneficial & highly suggested
At least 2 cups (500mL) of fluid should be consumed 1-2 hours prior to exercise
Athletes should weigh oneself before and after practice!
Consumption of CHO-electrolyte drink every 10-15 min. with 30-60 g CHO/hour is recommended
During exercise, athletes should consume fluids early and on a schedule to better monitor how much fluid is consumed
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Division I Athletes Demographics & Sport
Nutrition Survey Outcomes
List Your Intercollege SportSport & Gender Frequency Percent
Baseball {M} 99 24.4%
Track & Field {M/W} 83 {37/46} 20.5%
Volleyball {W} 46 11.4%
Soccer {M/W} 45 {25/20} 11.1%
Rowing {W} 41 10.1%
Wrestling {M} 25 6.2%
Softball {W} 24 5.9%
Lacrosse {W} 24 5.9%
Basketball {W} 13 3.2%
Golf {M} 5 1.2%
Total Athletes {M/W} 405 {191/214} 100%
Table Includes Sport Involvement By Gender
What Is Your Current Student Classification And Place Of Residence?
Year In School Frequency Percent AnsweredFreshman 99 24.4%
Sophomore 83 20.5%
Junior 46 11.4%
Senior 45 11.1%
Graduate Status 41 10.1%
Missing 25 6.2%
Total Athletes 339/405 {84%} 100%
“Residence” “Residence” “Residence”Residence Hall 221 56.7%
Off-Campus 157 40.3%
Parents Dwelling 12 3.0%
Total Athletes 390/405 {96%} 100%
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Who Is In Charge Of Implementing/Directing Your Sport Dietary Plan?
Dietary Advice Frequency Percent
Sport Nutritionist 129 35.4%
Registered Dietitian 77 21.2%
Strength Coach 55 15.1%
***Other 101 17.7%
Entered Total 362 89.4%
Missing Data 43 10.6%
Total DI Athletes 405 100%%
*** Other = Myself - Athletic Trainer – Athletic Coach -Combination Contacts - No One???
Primary Participant Classification - Strength & Power Athletes
Are You Currently On A Set Dietary Plan?
Lose – Gain – Maintain Weight? Diet Category
{M 205 – W 200} Frequency By
GenderPercent Total
{M/W}Vegetarian {M/W} * 1/5 .048%/2.5%
Dietary Plan {M/W} 20/20 9.8%/10%
Lose Weight {M/W} 54/58 26%/28%
Gain Weight {M/W} 80/9 39%/4.5%
Maintenance {M/W} 96/128 47%/64%
Response By Gender 251/220 62%/54.3%
Data In This Table Excludes Specific DI Sport Category*Vegetarians = 1 Baseball – 1 Softball
2 Women’s Soccer – 2 Rowing Many athletes on a set dietary plan working on their own?
Currently Lose/Gain/Maintain Weight SportSport D-Plan Lose Gain Maintain
Baseball 7 24 52 38
T & F 6 14 16 56
Volleyball 1 9 11 27
Rowing 3 19 0 25
Lacrosse 4 8 0 18
Soccer {M} 1 6 0 13
Basketball 1 3 1 7
Soccer {W} 3 8 8 8
Softball 5 5 2 13
Wrestling 7 16 1 19
Golf 2 2 0 2
Total 40/402 114/402 91/403 226/401
Athletes Interested In Weight Loss/Gain/Maintain Not On D-Plan?
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How Often Do “You” Prepare Breakfast/Lunch/Dinner?
Times Per Week Frequency Percentage Never 45 11.1%
1-2 86 21.2%
3-4 80 19.8%
5-6 59 14.6%
7-8 43 10.6%
9-10 18 4.4%
10 69 17.0%
Missing Data 5 1.3%
Total Athletes 405/405 100%
Time management, accessibility and financial constraints typical major nutrient dense ingestion challenges!
During A Typical Week How Often Do You Eat Fast Foods/Restaurant Dining/Campus
Food Services?TIMES PER
WEEKFast Food Restaurant Campus Food
ServicesNever 158 92 96
1-2 168 215 102
3-4 51 71 59
5-6 15 12 50
7-8 11 3 25
9-10 1 3 17
> 10 1 0 54
Total Athletes 405 {100%} 396 {98%} 403 {99%}
Majority of eating establishment selections during a typical week = Frequent fast food/restaurants/campus food services