Sport Runner Nutrition

8/3/2019 Sport Runner Nutrition

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Sport Nutrition for the RunnerSport Nutrition for the Runner- General Body PhysiologyGeneral Body Physiology

-- General NutritionGeneral Nutrition-- Macronutrients (3 Major Fuels)Macronutrients (3 Major Fuels)-- Food ChoicesFood Choices

-- ProteinsProteins

-- FatsFats

-- Pre WorkPre Work--Out FuelOut Fuel

-- Fueling During WorkFueling During Work--OutsOuts

-- Post WorkPost Work--Out FuelOut Fuel

-- Weight vs. Body CompositionWeight vs. Body Composition-- Energy IN versus Energy OUTEnergy IN versus Energy OUT

-- Weight versus Body CompositionWeight versus Body Composition

- by Dr. Trent Stellingwerff

- PhD, Univ. of Guelph

- April 2005, Athletics Canada Camp


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Details Make Good Athletes IntoDetails Make Good Athletes Into

ChampionsChampions Recovery and Regeneration

(including nutrition)

Ice baths, stretching, massage,chiro. etc.

Drills, Circuits and Core

Mental Status / Focus

Self-Esteem and Confidence

Sleep Patterns Importance of REM sleep =

Inc. natural hGH

Work-Out Partners

Match Plan / Tactics Goal Setting

Emotional / PsychologicalSupport System

Sound Yearly, Monthly,Weekly, Daily Training Plan

NUTRITION AND HYDRATIONNUTRITION AND HYDRATION


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Sport Nutrition for the RunnerSport Nutrition for the Runner-- General Body PhysiologyGeneral Body Physiology --


4/81-from Martin and Coe: Training Distance Runners

LACTATE,

CREATINE

1. Creatine1. Creatine--Phosphate SystemPhosphate System

(C(C--P System)P System)

2. Anaerobic System2. Anaerobic System

((GlycolyticGlycolytic))

3. Aerobic System3. Aerobic System

(Oxidative)(Oxidative)

PHOSPHO-CREATINE


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7000 2000

275000

5500

0

50000

100000

150000

200000

250000

300000

1

Type of Energy

StoredEne

rgy(kJ)

Muscle glycogen

Liver glycogen

Adipose tissue (fat)

Muscle Triglycerides (fat)

Body Energy Stores of a 155 pound (~70kg) personBody Energy Stores of a 155 pound (~70kg) person


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Fuel Utilization at Different Exercise IntensitiesFuel Utilization at Different Exercise Intensities

25% VO2max 65% VO2max 85%VO2max(Brisk Walking Pace) (~Marathon Pace) (~5 to 10km race pace)

-- 30 min of exercise after an overnight fast:30 min of exercise after an overnight fast:

RomijnRomijn, J.A. et al., J.A. et al.-- American Journal of Physiology, E380, 1993.American Journal of Physiology, E380, 1993.

Fats

Muscle Glycogen

Blood Glucose (sugar)


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Sport Nutrition for the RunnerSport Nutrition for the Runner

-- General NutritionGeneral Nutrition --

- 3 major macronutrients3 major macronutrients --

-- CaloriesCalories ---- Food ChoicesFood Choices --

-- ProteinsProteins --

-- FatsFats --


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General Dietary InfoGeneral Dietary Info

Dietary studies of runners show that they eat very similar to tDietary studies of runners show that they eat very similar to thehenormal population which is about 50% CHO, 30normal population which is about 50% CHO, 30--35% from FAT35% from FATand 15and 15--20% from protein20% from protein.. Therefore most need to make an effort to try and hit 55Therefore most need to make an effort to try and hit 55--60% CHO and cut60% CHO and cut

down on poor fat choices / calories (more on good fat later)down on poor fat choices / calories (more on good fat later)

Runners just NEED to eat more, especially during peak trainingRunners just NEED to eat more, especially during peak trainingseason:season:

Men in excess of 3800Men in excess of 3800 kcalskcals (calories)(calories) Women in excess of 3000Women in excess of 3000 kcalskcals (some more depending on body size)(some more depending on body size)

Major nutritional concern for athletes is that the excessMajor nutritional concern for athletes is that the excessenergy they burn during training needs to be replaced byenergy they burn during training needs to be replaced byincreased consumption or there will be a reduction inincreased consumption or there will be a reduction intraining capacity and increases in injury.training capacity and increases in injury.


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3 Major Macronutrients or 3 Major Macronutrients or FUELsFUELs

CarbohydratesCarbohydrates-- fruits, veggies, grainsfruits, veggies, grainsSugarsSugarsStarchs (sugars linked together)Starchs (sugars linked together)

Fiber (not broken down by the body)Fiber (not broken down by the body)

~60%~60%

ProteinsProteins-- meat, milk, grains, legumesmeat, milk, grains, legumesProvides structure and regulates many body processesProvides structure and regulates many body processesEssential and nonEssential and non--essential Amino Acids (A.A.)essential Amino Acids (A.A.)~20%~20%

FatsFats-- fats and oilsfats and oilsMajor storage form of energy in bodyMajor storage form of energy in bodyMade ofMade ofFFAsFFAs, some are essential in diet, some are essential in diet

~20%~20%


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PeriodizePeriodize Nutrition to MatchNutrition to Match

PeriodizationPeriodization of Training and Competitionof Training and Competition Caloric intake needs to change throughout the training

and competition year Eat more when you train more, eat less when youre in transition

Try and maintain, or be close to, your ideal running body composition.

Types of macronutrients needs to change throughout the

training and racing year

Base training = longer runs = inc. fat burning = slight inc. fat intake Peak training = intense workouts = inc. carb. Burning = inc. carb. Intake


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Be a grazerBe a grazer

-- BreakBreak--up large daily meals and caloric intake into smallerup large daily meals and caloric intake into smaller

meals and healthy snacks every several hours.meals and healthy snacks every several hours.

-- Helps maintain a constant supply of energy and maintainHelps maintain a constant supply of energy and maintain

blood sugar throughout the day (no blood sugar peaksblood sugar throughout the day (no blood sugar peaksand valleys)and valleys)


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Blood sugar when eating.

Time of Day

8AM 12noon 8PM

Blood

sugar[mM]

4mM

5mM

6mM

3mM

2mM


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Choosing Foods WiselyChoosing Foods Wisely

the Carrier Method *the Carrier Method *

* Adapted from Eat Right to Train Right by Chris Carmichael

Carrier Quality Carriers Empty Carriers Pollutant Carriers

"Motor Yacht" "Rowboat" "Garbage Barge"

Additional Vitamins, Minerals Minimal amounts of High amounts of harmful

Cargo Phytochemicals benefical nutrients pollutants such as sat.

Antioxidants, Fibe fat, trans-fatFood Examples Spinach cola pork rinds

Whole-grain cereals/breads low-fat candy high-fat candy (most bars)

salmon kool-aid / 'fake' juices doughnuts

sweet potatoes pretzels lard

kiwi fruit low-fat cookies french fries (anything fried)lean beef iceberg lettuce fried chicken

brown rice white rice/breads high-fat meats (pork ribs)

fortified soy milk

READ THE FOOD LABELS WHEN SHOPPING!READ THE FOOD LABELS WHEN SHOPPING!


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General Food Choice ThemesGeneral Food Choice Themes

Generally speaking, most fresh, natural foods areGenerally speaking, most fresh, natural foods are

quality carriers.quality carriers. Fresh fruits, vegetables, nuts, wholeFresh fruits, vegetables, nuts, whole--grains, and lean cuts of meat, chickengrains, and lean cuts of meat, chicken

and fish.and fish.

Natural foods loose quality as they are processed intoNatural foods loose quality as they are processed intoconvenienceconvenience--orientated preorientated pre--packaged foods.packaged foods. IeIe. A fresh peach is way better than canned peaches. A fresh peach is way better than canned peaches

Some quality carriers are doomed by the way they areSome quality carriers are doomed by the way they are

cooked and preparedcooked and prepared Anything preAnything pre--packaged as breaded and/or friedpackaged as breaded and/or fried


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Fat shouldnt be demonizedFat shouldnt be demonized

Training increases bodies ability to use fat as a fuel source (lTraining increases bodies ability to use fat as a fuel source (largeargeamounts in storage)amounts in storage)

IMTG (intraIMTG (intra--muscular triglyceride) store replenishment?muscular triglyceride) store replenishment?

Need fat to absorb Vitamin A, D, E, KNeed fat to absorb Vitamin A, D, E, K

BUT dont want to over eat fat (only need 40BUT dont want to over eat fat (only need 40--120 g day depending120 g day dependingon body size)on body size)

Look for mono and polyLook for mono and poly--unsaturated fatunsaturated fat Fats from vegetable sources, like avocados and nuts, contain nonFats from vegetable sources, like avocados and nuts, contain none of thee of the

cholesterol found from animal sourcescholesterol found from animal sources

Fats found in cold water fish great!Fats found in cold water fish great!

Omega 3 and 6 fatty acidsOmega 3 and 6 fatty acids

BAD FATS: saturated and hydrogenated (trans fat)BAD FATS: saturated and hydrogenated (trans fat)


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Dietary Protein Recommendations for Elite AthletesDietary Protein Recommendations for Elite Athletes

(whether you are a power lifter or a tiny distance runner!)(whether you are a power lifter or a tiny distance runner!)

Depending how much you train, you may need slightly moreDepending how much you train, you may need slightly more

protein in your diet compared to the normal personprotein in your diet compared to the normal person

Non AthletesNon Athletes

0.8 grams of protein / kg B.W. /day0.8 grams of protein / kg B.W. /day

Recreational to Amateur (Recreational to Amateur (ieie. 4. 4--5 workouts per week at 30min per5 workouts per week at 30min per

workout)workout) 1.0 grams of protein / kg B.W. / day1.0 grams of protein / kg B.W. / day

Elite Athletes (Elite Athletes (ieie. 5. 5--7 workouts per week at 60min+ each)7 workouts per week at 60min+ each)

1.3 to 1.7 grams of protein / kg B.W. / day1.3 to 1.7 grams of protein / kg B.W. / day


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EmilieEmilie MondorMondor

Brad SnyderBrad Snyder


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How much protein do you need?How much protein do you need?

Daily Protein Req.Pounds kg (grams / day)

125 57 96

150 68 116

175 80 135

200 91 154225 102 173

250 114 193

Weight

Probably less protein than you think you needProbably less protein than you think you need


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Probably less protein than you think you needProbably less protein than you think you needMeal Sample Menu

Breakfast 2 slices whole wheat toast with

peanut butter1 cup of oatmeal with 1 cup of lowfat

milk

1 banana and 1 cup of orange juice

Lunch 1 ham and cheese sandwhich onwhole grain bread

1 cup of vegetable and bean soup

1 cup of fresh fruit salad

1 small fast food milkshakePost Work- 1 energy bar

Out Snack 16 ounces of apple juice

Dinner 6 ounces grilled skinless, boneless

chicken breast1 cup of pasta tomato sauce

1 cup steamed broccoli

2 cups lowfat milk

This sample meal plan provides 175 grams of proteinThis sample meal plan provides 175 grams of proteinenough for a 225 pound athlete!enough for a 225 pound athlete!


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==

-- Therefore for daily protein intake requirements,Therefore for daily protein intake requirements,

buying extra protein powders are often unnecessary.buying extra protein powders are often unnecessary.

-- Can be handy for immediate postCan be handy for immediate post--workoutworkoutrecovery and regeneration (anabolism)recovery and regeneration (anabolism) (more on this later)(more on this later)


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Foods to Ponder: Common Protein Contents in Certain FoodsFoods to Ponder: Common Protein Contents in Certain Foods

Meat SourcesMeat Sources

BBQ Chicken (light) = 26g

1 slice of lean roast beef = 41g

1 slice of lean steak = 28g (only 2-3 grams of sat. fat)

Full steak = 50-70g pound of ground beef = 20g

Most Fast food restaurant burger = ~26g but 17g of sat. fat

Roast beef sub = 30g

Most fish = 30-40 g (and most sat. fat under 3g)

Non-meat Sources1 cup backed beans = 12g

1 cup garbanzo beans = 41gFortified Breakfast Cereals = 3-5g

Candy Bar = 6g (but 33g of carbs and 13g of fat)

1 cup of shredded cheddar = 28g of protein (but 24g sat. fat)

1 cup of low fat cottage cheese = 30g of protein (but only 7g of sat. fat)1 cup of tofu = 40g of protein

1 cup cooked lentils = 18g

Remember: compared to skinless chickenRemember: compared to skinless chicken

breast, the same amount of lean beef has onlybreast, the same amount of lean beef has only1 more gram of saturated fat, and 61 more gram of saturated fat, and 6--timestimes

more zinc, 3more zinc, 3--times more iron and 8times more iron and 8--timestimesmore vitamin B12.more vitamin B12.

Just something to think aboutJust something to think about


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-- Pre WorkPre Work--Out FuelOut Fuel --


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++

==


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NOT THIS:NOT THIS:

Crash and Burn in Practice or CompetitionCrash and Burn in Practice or Competition

Effects of Diet on PreEffects of Diet on Pre--Exercise LevelsExercise Levels


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Type of Diet for 3-days Prior to Exercise(data from Bergstrom et.al., 1967)

MuscleGlycog

enContent(

g/100g)

0

1

2

3

4

CycleTi

me(min)toExhaustiona

t75%o

fmax

0

50

100

150

200

Initial Muscle Glycogen

Cycle Time to Exhaustion

High Fat/Protein~10-15% Carbs

Normal Mixed Diet~50% Carbs

Carb. Rich Diet~65-70% Carbs

Effects of Diet on PreEffects of Diet on Pre Exercise LevelsExercise Levels

of Glycogen and Performanceof Glycogen and Performance

Carbohydrateis your high octane

fuel

Pre WorkPre Work Out and Competition Meal TipsOut and Competition Meal Tips


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Pre WorkPre Work--Out and Competition Meal TipsOut and Competition Meal Tips

Pre Exercise/Competition Meals Vital!Pre Exercise/Competition Meals Vital!

Good Foods for Pre-Comp Bad Foods for Pre-Comp

High carbohydrate, moderate protein High fat, and/or proteinand low fat low carbohydrate, low calorie

pasta, rice, potatoes, sandwiches steak, bacon, sausage, ice cream

bagels, oatmeal, cereals, certain certain salads, diet soft drinks

fruits

Timing is also very importantTiming is also very important-- 3 to 4 hours before a smaller meal is suitable such as:3 to 4 hours before a smaller meal is suitable such as:

-- whole grain bagel, with peanut butter and jelly,whole grain bagel, with peanut butter and jelly,banana, juice and sports drinkbanana, juice and sports drink

-- 1 to 2 hours before another snack is suggested such as:1 to 2 hours before another snack is suggested such as:

-- bar with 300bar with 300--500ml of sports drink or juice with500ml of sports drink or juice with

crackers, yogurt with nuts and raisins w/ sports drinkcrackers, yogurt with nuts and raisins w/ sports drink

-- Hour before competition : just stick with waterHour before competition : just stick with water

Fueling for TournamentsFueling for Tournaments


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Fueling for Tournamentsg

Athletes must plan ahead to maintain and rebuild energy (glycogeAthletes must plan ahead to maintain and rebuild energy (glycogen) storesn) stores

Time Sample Menu

6:30 AM Oatmeal with lowfat milk,

Breakfast banana and orange juice8:30AM FIRST COMPETITION

9:00AM Granola Bar and orange slices

Snack sports drink

10:30AM SECOND COMPETITION

11:00AM Turkey sandwich, with grapesSnack water

1:00PM THIRD COMPETITION

1:30PM Yogurt with graham crackers

Snack lots of water and sports drink

3:00PM FOURTH COMPETITION3:30PM Apple Juice

Snack

4:30PM FINAL COMPETITION

5:00PM Peanut butter and crackers with raisins

Snack sports drink with protein powder

6:30PM Grilled chicken breast with pasta and marinara sauce

Dinner salad with lowfat dressing

green beans

low fat milk, lots of water

sorbet


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-- Fueling During WorkoutsFueling During Workouts --

Blood Glucose during CHO Supplementation to FatigueBlood Glucose during CHO Supplementation to Fatigue


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Blood Glucose during CHO Supplementation to FatigueBlood Glucose during CHO Supplementation to Fatigue


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So what does that all mean?

You should choose a sports drink that has:

--6 to 8% carbohydrate solution6 to 8% carbohydrate solution--Fructose and glucose mix (or sucrose)Fructose and glucose mix (or sucrose)

You can only burn or use 1 gram of carbohydrate per min

that you drink (regardless of the amount you drink) then you

should shoot for:

~ 60 grams of carbohydrate per hour~ 60 grams of carbohydrate per hour

when training hardwhen training hard


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Sport Nutrition for the RunnerSport Nutrition for the Runner-- Post WorkPost Work--Out FuelOut Fuel --

Body Energy Stores of a 155 pound (~70kg) personBody Energy Stores of a 155 pound (~70kg) person


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7000 2000

275000

5500

0

50000

100000

150000

200000

250000

300000

1

Type of Energy

StoredEn

ergy(kJ)

Muscle glycogenLiver glycogen

Adipose tissue (fat)

Muscle Triglycerides (fat)

Body Energy Stores of a 155 pound ( 70kg) personBody Energy Stores of a 155 pound ( 70kg) person

Optimal Goals for FluidOptimal Goals for Fluid


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Optimal Goals for FluidOptimal Goals for Fluid

IngestionIngestion AfterAfter Training/EventTraining/Event

-- Following workout, need to help body reFollowing workout, need to help body re--synthesizesynthesize

liver and muscle glycogen storesliver and muscle glycogen stores for the nextfor the next

workout/training session/race...workout/training session/race...

even important for someone who is involved ineven important for someone who is involved in

multiple events and/or practices in a day as well as formultiple events and/or practices in a day as well as forStopStop--&&--Go sports. (not just endurance sports)Go sports. (not just endurance sports)

Attempt to replace lost fluids (sweat & urine)Attempt to replace lost fluids (sweat & urine) within 2within 2

hourshours following event (~3following event (~3--4 cups for each pound body4 cups for each pound body

weight lost)weight lost) -- OPTIMAL!!OPTIMAL!!

Nutrition is also very important within the first 2 hours!Nutrition is also very important within the first 2 hours!

Muscle Glycogen Resynthesis with varying


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Editors: David R. Lamb and Robert Murray.Perspectives in Exercise Science and

Sports Medicine. Vol. 1, p. 233, 1988.

Muscle Glycogen Resynthesis with varyingCHO Consumption

Costill et. al. American Journal of

Clinical Nutrition. 34: 1831-1836, 1981.

Shoot for 60 grams per hour inShoot for 60 grams per hour in

the first two hours post exercisethe first two hours post exercise

Number of hours for GlycogenNumber of hours for Glycogen ResynthesisResynthesis


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Glycogen Resynthesis after exercise

0

510

15

20

25

3035

40

CHO after 2

hours

CHO direct CHO direct +

Prot.

CHO direct +

A.A.

Hours

Taken from data from W.H. Saris,

Luc J.C. Van Loon and

A.E. Jeukendrup.

Supplementation is ~0.8 g/ kg BW with 0.4 g/kg BW every hour

Best amino acids to get insulin response: argenine, leucine and phenylalanine.

Nu be o ou s o G ycogey g esy t es sy

Under different ConditionsUnder different Conditions


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++

==Optimal fueling IMMEDIATELY afterOptimal fueling IMMEDIATELY after

workwork--out and competition.out and competition.

1 / 21 / 2

Examples of Good PostExamples of Good Post--Exercise CarbohydrateExercise Carbohydrate


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Examples of Good PostExamples of Good Post Exercise CarbohydrateExercise Carbohydrate

1 Litre of Gatorade = ~ 66grams1 Litre of Gatorade = ~ 66grams

1 Large Potato = ~50grams1 Large Potato = ~50grams

Lima Beans = ~50gramsLima Beans = ~50grams10 dried dates = ~50grams10 dried dates = ~50grams

English Muffin = ~130gramsEnglish Muffin = ~130grams

1 cup of rice = ~50grams1 cup of rice = ~50grams

2/3 cup of raisins = ~75grams2/3 cup of raisins = ~75grams

But what about adding protein?But what about adding protein?

Impact of a High versus Low Carbohydrate Diet on GlycogenImpact of a High versus Low Carbohydrate Diet on Glycogen ResynthesisResynthesis


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Sport Nutrition for RunnerSport Nutrition for Runner-- Weight ManagementWeight Management --

-- Weight vs. Body CompositionWeight vs. Body Composition

-- Energy IN vs. Energy OUTEnergy IN vs. Energy OUT

-- Losing / Maintaining Weight:Losing / Maintaining Weight:


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Energy InputsEnergy InputsNutrition / Hydration

Carbs (~4 kcal / gram)

Proteins (~4 kcal /gram)

Fats (~9 kcal / gram)

Energy ExpenditureEnergy ExpenditureBMR

Activity Level

TEF

AIM for ENERGY IN = ENERGY OUTAIM for ENERGY IN = ENERGY OUTfor optimal body composition (not weight per se)

12 8 % 16 6% 15 1%12 1%


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- n= 62 figure from Deutz et. Al., Med. Sci. Sports Ex. (2000)

12.8 % 16.6% 15.1%12.1%


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AS LONG AS THE RUNNER IS WELL TRAINED AND LEAN, ALONG WITH USINGAS LONG AS THE RUNNER IS WELL TRAINED AND LEAN, ALONG WITH USING

PROPER NUTRITION AND HYDRATION PRACTICES, THEN SUCCESSFUL RUNNEPROPER NUTRITION AND HYDRATION PRACTICES, THEN SUCCESSFUL RUNNERSRSCAN COME IN ALL BODY SIZES!CAN COME IN ALL BODY SIZES!

THE BEST WAY:THE BEST WAY:


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#1 GOAL:#1 GOAL: Aim for Optimal Body CompositionAim for Optimal Body Composition

withwith Optimal Body PhysiologyOptimal Body Physiology

beforebefore Championship SeasonChampionship Season

BEFORE Championship SeasonBEFORE Championship Season- try to maintain ideal body composition all year (ie. No

weight yo-yoing)

- if you gain a little, goal is to try losing fat weight (NOTlean muscle mass) over the duration of off/early season

DURING Championship SeasonDURING Championship Season

- achieve optimal body physiology within body weight- well fueled and hydrated for optimal performance

HOW CAN YOU DO THIS????HOW CAN YOU DO THIS????

Be aware of large increases in serving sizesBe aware of large increases in serving sizes


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g gg g

Item Portion Size Current Portion10-15 years ago Calories Size Calories

Chips 1-oz bag 150 2 oz 'grab bag' 275

French Fries McDonald's large 305 McDonald's large 540

3.5 oz 6.2 oz

7-11 Soft Drinks large 20 oz 225 Double Big Gulp 720

64 oz

Hamburger 5.7 oz 420 8.4 oz 600

Statistics on Portion Sizes

Fat free doesnt necessarily mean low calorie!Fat free doesnt necessarily mean low calorie!


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Fat-Free or Reduced Fat Calories Regular Calories

Reduced- fat peanut butter 187 Regular peanut butter 191

2 tablespoons 2 tablespoons

Reduced-fat chocolate chip 118 Regular chocolate chip 142

cookies (3 cookies- 30g) cookies (3 cookies- 30g)

Non- fat vanilla frozen 100 Regular vanilla frozen 104

yogurt, 1/2 cup yogurt

Low fat cereal bar 130 Regular cereal bar 140

y

Good Food ChoicesGood Food Choices


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Multi Grain Bagel

303 kcal

58 g carbs12 g protein

3 g fat

Cream Cheese140 kcal (13 g fat)

440 kcal


16 g fat

Chocolate Chip Muffin

VS.

Medium Iced CappuccinoGood Food ChoicesGood Food Choices
http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/


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Medium Black Coffee

78 kcal

10 g carbs

0.6 g protein

4 g fat

VS.

pp

230 kcal30 g carbs

2 g protein

11 g fat

Good Food ChoicesGood Food Choices
http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/http://www.timhortons.com/


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Homemade Lean Hamburger

About 500 kcal

45 g carbs

37 g protein

18 g fat

Double Whopper

1060 kcal


69 g fat

VS.


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-- CreatineCreatine --

CreatineCreatine-- How does it work?How does it work?


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Basic Unit of Energy: ATP ADP + PiBasic Unit of Energy: ATP ADP + Pi

PCr + ADP + H+ ATP + CreatinePCr + ADP + H+ ATP + CreatineCK

-- The availability of PCr is generally accepted to be the most liThe availability of PCr is generally accepted to be the most likely limitation tokely limitation to

muscle performance during intense, fatiguing, shortmuscle performance during intense, fatiguing, short--lasting contractions.lasting contractions.

-- PCrPCr resynthesisresynthesis during recovery following a single bout of maximal exerciseduring recovery following a single bout of maximal exercise

is positively correlated with the next bout of intense exercisis positively correlated with the next bout of intense exercisee.

BREAKDOWN OF THE 3 ENERGY SYSTEMSBREAKDOWN OF THE 3 ENERGY SYSTEMS


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-from Martin and Coe: Training Distance Runners

Dosing Protocols: How much is needed?Dosing Protocols: How much is needed?


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High individual variability in increasing creatineHigh individual variability in increasing creatine


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-- Carbohydrates Effects on Sprints andCarbohydrates Effects on Sprints andResistance PerformanceResistance Performance --


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Davies et. al.Davies et. al. InternationalInternational

Journal of Sports Nutrition.Journal of Sports Nutrition.7: 2617: 261--273, 1997.273, 1997.


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Janet W. Rankin. GSSI Sports Science

Exchange. 13 (4), 2000.

Resistance ExerciseResistance Exercise -- NO substantial performanceNO substantial performanceeffect with CHO supplementationeffect with CHO supplementation


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Janet W. Rankin. GSSI Sports Science

Exchange. 13 (4), 2000.NO real effect with CHO on single sprintsNO real effect with CHO on single sprints


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Janet W. Rankin. GSSI

Sports ScienceExchange. 13 (4), 2000.

MORE of anMORE of an

effect oneffect on

repeated sprintrepeated sprint

performancesperformances

with CHOwith CHO

supplementationsupplementation


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-- Beverage ComparisonsBeverage Comparisons --


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Sport Nutrition for the RunnerSport Nutrition for the Runner-- Low Down on Energy DrinksLow Down on Energy Drinks --

The LowThe Low--down on ENERGY DRINKSdown on ENERGY DRINKS **


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- Ingredients and doses are often NOT standardized, so its

impossible to know exactly what is in the product.

- Many drinks do not contain exactly what is written the package,some even contain traces of banned substance (ie. nandrolone).

(Gurley et. al., 2000;Am. J. of Health Systms. Pharm)

- Herbs have little or no regulatory control and have a potential forserious side effects if taken with prescribed medicine.

(Izzo and Ernst, 2001;Drugs)

- Usually really costly!

- May even have too much of an ingredient that would cause a

negative performance effect! (ie. TOO much CHO or caffeine)* Sports Science Exchange; Vol 15(1); 2002

??

??

4 Major Energy Drink Examples *4 Major Energy Drink Examples *(Prices in U.S. Dollars)(Prices in U.S. Dollars)
http://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htmhttp://www.needmorebeer.com/erektus.htm


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* http://www.needmorebeer.com/energy.htm

RED BULL- $2.69Carbonated Water, Sucrose, Glucose,

Sodium Citrate, Taurine 100mg,

Glucuronolactone 600mg, Caffeine 80.mg,

Inositol 50.0mg, Niacin 20.0mg,

Pantothenic acid 5.0mg, Vitamin B6 5.0mg,Vitamin B12 5.0ug, Flavors,

Colors: Caramel & Riboflavin.

ISO Sprint- $2.17Water, Sucrose, Maltodextrin,

Lemon Concentrate, Citric Acid (E 330),

Magnesium Carbonate, Kaliumcitrat,

Natriumcitrate, Calciumlactate, L-cartinin,

Vitamins, Natural Aroma. 6,2% Sacharides.

Semtex Forte- $2.17Water, Sugar, Gucose, Citric Acid,

Taurine (4000 mg/l), Carbon Dioxide,

Caffeine (320 mg/l), Glucuronolactin (2400 mg/l),

Inosit (200 mg/l), Vitamins, Colours: E 150,

Riboflavin, Flavours (Aromatized).

Erektus- $2.17Water, Sugar, Concentrated Aromatic

Base, Contents of Guarana,

Herb Extracts, Caffein (300 ml/l),

Vitamins, Citric Acid,

Taurine (4000 mg/l), L-camitine

(320 mg/l), Flavours, Colour EI24.

(Aromatized).

What the consumer must ask oneself?What the consumer must ask oneself?


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Is the new energy drink sound too good to be true?- Probably

is!

Does it have a nutritional or supplemental ingredient list?- If

not, dont even consider using it!

Is there any well controlled, un-biased and published (peer

reviewed credible journal) research done on the product?

Avoid any herbal additives if your also on prescription

medicine, as there may be adverse interactions that may occur.

FINALLY, is your current eating and lifestyle patternalready optimized for performance? Why spend money on

an expense energy drink, when you can make some easy, cost

effective improvements first.


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Leslie Bonci. GSSI

Sports Science

Exchange: 15(1),

2002.

Gatorade: 14g/8 oz of CHO: contains sucrose, glucose, fructoseGatorade: 14g/8 oz of CHO: contains sucrose, glucose, fructose


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GSSI Sports Science

Exchange. Suppl. 15 (1),

2002.


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-- Hydration and DehydrationHydration and Dehydration --

Physiology of Hydration:Importance of Fluids


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p

To maintain tight fluid balance, hydration should be at+ 0.2% total body weight

FLUID BALANCE

FLUIDS IN = FLUIDS OUT

FluidIngested

Urine

Feces

Respiration

Sweat

MetabolicProcesses

Dehydration: Temperature & Sweat Rates

103.0F

)


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ComfortZone

Zone ofimpendingexhaustion

Ronald J. Maughan and Robert Murray.

Sports Drinks, CRC Press, 2000.

The volume of fluid that most athletes choose toThe volume of fluid that most athletes choose to

drink voluntarily during exercise replaces less thandrink voluntarily during exercise replaces less thanoneone--half of their body fluid losses!half of their body fluid losses!((NoakesNoakes et alet al.,., Exercise Sports Science ReviewExercise Sports Science Review, 1993), 1993)

Rest 60Running Time (min)

Water Balance

Water ad libitum

No waterreplacement

100.5

101.0

101.5

102.5

102.0

RectalTe

mperature

(F

Dehydration & ExerciseDehydration & Exercise


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When exercising in the heat:When exercising in the heat:-- may lose up to 4 lbs body wt per hourmay lose up to 4 lbs body wt per hour

-- equivalent to 1equivalent to 1--2L/hr of water loss2L/hr of water loss

NOTE: WATER lossNOTE: WATER loss NOTNOT FAT lossFAT loss

-- Thus, losing ~2Thus, losing ~2--3% body wt per hour3% body wt per hour

(assuming 150lb athlete)(assuming 150lb athlete)

-- Stop & Go SportsStop & Go Sports

-- HockeyHockey

-- Clothing & EquipmentClothing & Equipment

-- Lack ofLack of RehydrationRehydration

DEHYDRATION ISDEHYDRATION IS NOT LIMITEDNOT LIMITED TO EXERCISETO EXERCISE

IN HOT & HUMID CONDITIONSIN HOT & HUMID CONDITIONS

Dehydration: The Signs


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% BODY WEIGHT LOSS SIGNS2% TEMP CONTROL

HEART RATE

3% 10% MUSCLE PERFORMANCE

4-6% MUSCLE STRENGTH

HAND-EYE CO-ORDINATION

+ 6% BLOOD VOLUMERESPIRATION RATE

NAUSEA & CONFUSION

+ 10% HEAT STROKE & FAINTING

EXHAUSTIONAdapted from Sport Nutrition Advisory

Council of Canada

Physiology of Hydration:Importance of Electrolytes


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p y

Electrolytes include sodium (NaElectrolytes include sodium (Na2+2+), potassium (K), potassium (K++) and) and

chloride (chloride (ClCl--).).

All electrolytes carry a charge which makes them vitalAll electrolytes carry a charge which makes them vital

for proper nerve impulses for proper electrical charge &for proper nerve impulses for proper electrical charge &

membrane potential.membrane potential.

The kidneys are the primary regulator of NaThe kidneys are the primary regulator of Na2+2+, K, K++, and, and

ClCl-- in the body. Large sweat rates can alter thisin the body. Large sweat rates can alter this

mechanism.mechanism.

Recommended Intake: NaCl = ~1.5 g/day

K+

= ~2-3g/day

Preventing Dehydration &Preventing Dehydration &

Sports PerformanceSports Performance


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Right amount ofelectrolytes

Stimulates fluidabsorption

Promotes fluidbalance

Decreasescramping

Helps body tohold onto

water

Enhances taste

AvoidHyponatremia

Importance of Hydration Body fluids consist primarily of water & electrolytes


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such as salt and smaller amounts of potassiumWater & electrolytes are important toexercise performance:

1. Maintain blood volume & osmolarity to transportoxygen effectively and regulate blood pressure

4. Regulate body temperature by sweating

7. Shock absorbing & lubricating properties

6. Homeostasis of metabolic & enzymatic functions

3. Proper neural conduction for muscle function

5. Important for replenishing energy stores (ie.muscle glycogen) in recovery

2. Remove wastes and toxins

Dehydration:What Happens During Exercise?


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ExerciseExercise MuscleContractions

HeatProduction

Core BodyTemperature

Sweat Rate

To decreasecore body

temp.

BodyFluids If not

rehydrating

BloodVolume

Dehydration:What Happens with Decreased Blood Volume?


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As blood volume decreases so does the abilityto dissipate heat from body core

Blood Volume = Stroke Volume (SV)

DEHYDRATION: Cardiac = Stroke x HeartOutput Volume RateQ (ml/min) (ml/beat) (beats/min)

RESULT: Decreased muscular endurance & strength-- overall physical performance

Preventing Dehydration &Preventing Dehydration &

Sports PerformanceSports Performance


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GOALS:

3. Increase fluid intake slowly and practice drinking!!!

- Dont attempt new challenges on race/event day!

- You can calculate your sweat volume lost -Attempt to increase your fluid ingestion by~ 1 cup until you meet your goals.

- Sip frequently - this may be more comfortablefor the athlete!!!

When training your muscles - train your body to drink!!

- Like what you are drinking - if you dont, youwont drink it!!!


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Eat like a Champion, To Become a Champion!Eat like a Champion, To Become a Champion!

Good Websites and References:Good Websites and References:


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Health and Science Journal Search Engine: www.pubmed.com

Gatorade Sports Science Institute: www.gssiweb.com

American College of Sports Medicine: www.acsm.org/index.asp

TrentTrent StellingwerffStellingwerff

Academics- Honors BSc- Cornell University, 2000


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TrentTrent StellingwerffStellingwerffUniversity ofUniversity ofGuelphGuelph

Dept. of Human BiologyDept. of Human Biology

& Nutritional Sciences& Nutritional Sciences

University ofUniversity ofGuelphGuelph

GuelphGuelph, ON N1G 2W1/, ON N1G 2W1/

519519--824824--4120 ext. 539074120 ext. 53907

- Major: Nutritional Sciences ; Minor: Exercise Science- Undergraduate Research Assistant in Vitamin E Metabolism with

Dr. Robert Parker from 1998-2000 at Cornell.

- Red Key Honour Society - Academic/Athletic Society at Cornell

- Currently a PhD Candidate at the University of Guelph,

Dept. of Human Biology and Nutritional Sciences under Dr. Lawrence Spriet

Work Experience- 4+ years with Second Dimension Int. as part-time Gatorade Rep.

- 3rd Year as a TA (Teaching Assistant) at the Health and Performance Centre

at the University of Guelph in the Physiotherapy Dept.

Athletics: Track & Field/ Cross-CountryPBs: 800m- 1:53.03, 1000m- 2:26.93, 1500m- 3:53.78, (Mile ~4:10)

10km X-C- 33:10, 15km- 51:23

-High school OFSAA Silver Medallist in Sr. Boys 800m in 1996

-5-Time High school OFSAA Track and Field Qualifier

-2-Time All-Ivy League and All-East at Cornell University,

Earned a total of 7 varsity letters in cross-country and track and field

-2-Time All-Canadian at Indoor Track and Field at University of Guelph (01&02)-2-Time CIS National Silver Medallist (4x800m relay in 01&02)

- Level I and Level II Distance NCCP (National Coaching Certification Program)

Certified in Track and Field

- Assistant Distance coach at the University of Guelph

(University of Guelph mens program has been the #1 Ranked

Cross-Country program in Canada the last 4 years and the women havebeen at least top-3 for the last 6 consecutive years)

Sport Runner Nutrition

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