Sports Nutrition for Beginners Sports Nutrition for Beginners Basic Eating Tips for Active Basic Eating Tips for Active People People Sabrina Candelaria, MPH, RD, LD/N Registered Dietitian- Medical Wellness Center University of Miami- Miller School of Medicine September18, 2008
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Sports Nutrition for Beginners Basic Eating Tips for Active People Sabrina Candelaria, MPH, RD, LD/N Registered Dietitian- Medical Wellness Center University.
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Sports Nutrition for Sports Nutrition for
BeginnersBeginners
Basic Eating Tips for Active PeopleBasic Eating Tips for Active PeopleSabrina Candelaria, MPH, RD, LD/NRegistered Dietitian- Medical Wellness CenterUniversity of Miami- Miller School of MedicineSeptember18, 2008
• MOST important in controlling energy; affects fat-burning & muscle-building
• Most immediate energy source for cells (blood glucose- BG, muscle & liver glycogen)
• Body prefers to burn CHO vs. Pro, Fat
• Efficient fat burning requires the availability of adequate CHO
DO CARBS MAKE YOU FAT?DO CARBS MAKE YOU FAT?
• Sedentary people → perhaps• Active people & athletes → NO!• BUT……
-Eat a variety of whole CHO foods (beans, fruit, vegetables, whole grains)-Exercise sensitizes your cells to insulin
• Insulin & CHO are NOT the problemCalories & poor diet planning
DO CARBS MAKE YOU FAT?
BOTTOM LINE
Poor dietary choices
Eating more calories than you burn
INCREASED BODY FAT
CHOOSING THE RIGHT CARBSCHOOSING THE RIGHT CARBS
• Make ½ your grains WHOLE** Unrefined, or lightly processed whole foods rich in carbohydrate, fiber, and vitamins/minerals.
• 1 slice of bread
• ½ cup cooked cereal, pasta or rice
• *Bulk up on fruits & vegetables*
CARB POINTS TO CARB POINTS TO REMEMBERREMEMBER
• Eat more WHOLE GRAIN starches(Serving= 1 slice bread, ½ c cooked cereal, rice, pasta)
• Bulk up on FRUITS & VEGETABLES-Antioxidant vitamins and minerals
-Phytochemicals (ie- polyphenols, phytoestrogens)
-Fight cancer & cardiovascular disease
Coloring Your Diet: Fruits & Veggies
• 3-5 servings of vegetables1 vegetable serving= ½ c cooked/raw,
1 c leafy, ½ c cooked legumes, ¾ c vegetable juice
• 2-4 servings of fruit1 fruit serving= 1 med piece raw fruit,
½ c berries, ¼ c dried fruit, ¾ c fruit juice
CHO: AMOUNT & TIMINGCHO: AMOUNT & TIMING
• Preworkout CHO: ½-2h before- small meal of CHO(25g) & Pro(14-15g)
-For a quick boost→ drink a liquid CHO (sports drink, fat-free or low fat milk- cow or soy)
• During workout: depends on activity, how long you are exercising
• Postworkout CHO: CHO w/Pro
ProteinProtein
• Building blocks: AMINO ACIDS
• ABSOLUTELY NECESSARY for the growth, repair, and maintenance of body tissue
• Hormone secretion, water balance, transportation of nutrients, O2 transport, regulation of blood clotting
• **Muscle Cells: Protein is key in
the repair and construction of
muscle tissue
CHOOSING THE RIGHT CHOOSING THE RIGHT PROTEINPROTEIN
• Vary your protein intake
• NATURAL, WHOLE foods first
• Animal Pro: 95-99% absorption & use by the body
• PLANT Pro: > 80% absorption & use by the body
PROTEIN SOURCESPROTEIN SOURCES
• Egg (ovalbumin) high quality protein
• Fish (low fat & chol, vitamins, omega-3)
*Mercury- Check FDA & EPA warnings
• Red Meat (lean cuts; iron, zinc)
*Key is to control amount of saturated fat
• Fat-free or Low-fat dairy
*Whey & casein; soy milk
• Plant protein (soy products, nuts, beans/legumes)
TIMING OF PROTEIN INTAKETIMING OF PROTEIN INTAKE
• Consumption of protein BEFORE & AFTER exercise dramatically enhances recovery -Replenishment of muscle glycogen-Synthesis of new muscle protein
• Pre-exercise: small meal with protein• Post-exercise: small meal of lean
protein combined with a high GI CHO-Jumpstarts glycogen replenishment
HIGH PROTEIN DIETS: HIGH PROTEIN DIETS: DANGERSDANGERS
• Low CHO and high Pro intake leads to loss of muscle during weight loss
• Metabolic rate decreases due to muscle loss
• High in saturated fat & cholesterol
• Low in fiber
• May lead to DEHYDRATION
• Avoid: diets that drastically limit CHO or completely OMIT CHO altogether
FatFat
Acceptable Macronutrient Distribution Range
(AMDR) for Total Fat:
20% - 35% of total energy intake (Moderate)
Limited Saturated Fat- <10% of energy
In agreement with ADA Position: Athletes NOT to restrict dietary fat intake because very low fat diets (< 15%) have not been proven to enhance performance.
FAT FACTSFAT FACTS
• Triglycerides, cholesterol, phospholipids
• Saturated fat in the diet is used by the liver to produce blood cholesterol
• Excess Chol leads to fatty plaques; high Chol levels lead to CVD
• Omega-3 FA (lower inflammation, BP, and control cognitive function)
FAT & EXERCISEFAT & EXERCISE
• FAT stores are nearly impossible to entirely deplete; most efficient storage
• 1g Fat= 9 kcals
• Broken down ONLY in presence of O2
• Takes ~20-40m of exercise before FAT is used for energy
• Strength training & aerobic exercise improve the body’s ability to
burn fat for energy
CHOOSING THE RIGHT CHOOSING THE RIGHT FATSFATS
• Reduce the bad fats in your diet-Saturated Fat (whole milk, fatty meats)-Select leaner cuts of meat-Limit egg yolk intake (NO more than 1/day)-Limit/avoid processed snack foods-Avoid trans-fats (hydrogenated)
• If energy intake is adequate, physically active individuals will have vitamin and mineral needs comparable to those of healthy, moderately active individuals.
Therefore, the Dietary Reference Intakes (DRIs) are appropriate guidelines. Recommended Dietary Allowance (RDA)- adequate intake level for ~ 98% of healthy people.Adequate Intake (AI)- value estimated when RDA is unable to be determined.
• However, supplementation may be required for athletes with excessive losses through perspiration and urine.
Dunford,M. Sports Nutrition: A Practice Manual for Professionals, 4th Edition. American Dietetic Association, 2006.
Hydration for Performance: Fluid & Hydration for Performance: Fluid & Electrolyte BalanceElectrolyte Balance
• Maintaining adequate hydration
• Dehydration- adverse effects on performance and health
• Electrolyte losses
• No single recommendation for daily fluid intake (variable needs- body size, physical activity, environmental conditions)
HYDRATION & HYDRATION & EXERCISEEXERCISE
• WATER is the medium in which all chemical reactions (energy) occur