Sports Nutrition

1. Sports Nutrition Julian Sisman

2. Table of Contents • Sports Nutrition Intro • Fueling the System • Caloric Needs • Macronutrients • Vitamins & Minerals • Fluid Intake & Dehydration • Pre, During and Post Activity Nutrition & Travel Nutrition • Ergogenic Aids • Body Composition & Weight Management • Bibliography

3. Introduction to Sports Nutrition • Sports Nutrition- Eating strategies to promote good health and adaptation to training, to recover quickly after each exercise session and to perform optimally during competition • Health- the state of being injury or illness free • Fitness- the condition of being physically fit and healthy • Athletic Performance- the act of carrying out a specific physical routine or procedures by one who is trained or skilled in physical activity. • www.scandpg.org/sports-nutrition/.

4. Fueling the system • Aerobic- • Oxygen used to burn fuel • Fats and Carbs are major fueling source during aerobic metabolism • Protein has limited contribution to aerobic metabolism • Long Duration • Cycling • Running • swimming • Protein Requirments • .7-.9 g/lb/day • Carbohydrates • 3.2-4.5 g/lb/day • Fats • .35-.6 g/lb/day Advanced Sports nutrition

5. Fueling The System • Aerobic • Pre-exercise • 45 g CHO 30-45 min prior • Limit Fat, low glycemic CHO • During • 30 g CHO/hr • High-glycemic CHOS • Post • 4:1 ratio of CHO to PRO within 30 mins • Full Meal 2-3 hours later • Sports nutrition guidebook

6. Fueling the System • Anaerobic • No oxygen required • Short duration • Football • Sprinting • Weight training • ATP-CP and Lactic Acid System • High Intensity • Protein • Increased Protein Requirement • 1.4-2 g/kg • Carbohydrates • Fat • Advanced Sports Nutrition • Sports Nutrition Guidebook

7. Calories- Determining caloric needs • Caloric amount depends on age, height, weight, gender and physical activity and whether you are trying to lose, gain or maintain weight. • The metric system is often used to determine the amount of protein, carbohydrates and fat needs • Caloric needs depend on BMR and physical activity level of the athlete • Formula to determining BMR and activity levels is: • Divide weight in pounds by 2.2 to determine weight in Kg • 160/2.2=72 kg • Use following formula to determine BMR: • Women : 655 + (4.35 x weight in Kg) + (1.8 x height in cm) – (4.7 x age in years) • Man : 66 + ( 13.7 x weight in Kg) + (5 x height in cm) – (6.8 x age in years) • Increased Physical activity levels will increase the need for my calories. • BMR x 1.375 for light activity (1 to 3 days a week) • BMR x 1.55 for moderate activity ( 3 to 5 days a week) • BMR x 1.75 for heavy activity ( 6 to 7 days a week) • BMR x 1.9 exceedingly heavy exertion or physical excretion throughout the day ( two-a-day workouts) • Nutrient timing for peak performance

8. Caloric Intake-Carbohydrates • Carbohydrate should be foundation for each meal- 3 to 5 grams per pound ( 6 to 10 grams per kg) for endurance athletes and 2 to 3 grams for fitness exercisers (1 to 2 g per kg). • Carbohydrate consumption based on weight and activity • 4 to 6 grams per/ kg of body weight for strength and power athletes and athletes with training less than 1 hour per day • 6 to 10 grams per/kg of body weight for athletes with training 1 to 2 hours of cardio training per day • 8 to 10 gram per/ kg of body weight for athletes with training 2 to 4 hours per day • 10+ gram per/kg of body for athletes with training over 4 hours a day • There are additional ways to calculate based on your sport. These numbers can be found in the books that are provided on the fact sheet. • Sports Nutrition Guidebook Nancy Clark • Nutrient for Peak Performance

9. Carbohydrate Intake- Pre, During, Post http://www.ausport.gov.au/ais/nutrition/factsheets/basics/carbohydrate__how_much

10. Carbohydrate Intake-Food Sources http://www.ausport.gov.au/ais/nutrition/factsheets/basics/carbohydrate__how_much

11. Caloric Intake- Protein • Protein requirement is based on weight, level or stage of training and sport. • Many athletes believe they needs more animal protein to get adequate amount but do not realize that most of the other foods we consume provide protein as well, these include the vegetables, grains, and nuts. • Protein requirements: • 1.6 to 1.8 g/kg if athletes is working on building muscle mass; elite athlete training hard and trying to lose body fat • 1.2-1.6 g/kg if athletes is involved in a stop and go sport or endurance athlete training moderately. • Sport specific requirements can be found in the books provided in the fact sheet. Nutrient timing for Peak Performance

12. Protein Intake- Protein Sources Nancy Clarks Sports Nutrition Guidebook

13. Caloric Intake- Fats • 20-35% of total calories should come from fat • Athletes total fat intake should not exceed 25% of total calories • Saturated fats should not exceed 7% • Polyunsaturated fats intake should not exceed 8% • Monounsaturated fats should not exceed more that 8% of total calories • 4% of energy intake should come from plant seed oils and foods made from these oils Advances sports nutrition Nutrition concepts and controversies http://ehe.osu.edu/hn/sportsnut/nutrients/fats.htm

14. Fat Intake-Top Choices • Olive Oil- monounsaturated fat associated with low risk of heart disease and cancer. Buy unrefined extra-virgin olive oil- provides powerful antioxidants that can reduce inflammation • Peanut butter ( and other nut butters) • Walnuts, Almonds and other nuts • Flaxseed (ground) or flax seed oil Nancy Clarks- Sports nutrition guidebook

15. Vitamins and Minerals • Eat a wide variety of colorful fruits and vegetables • Eat fresh fruits and vegetables that are in season • Do not over cook vegetables- long cooking reduces nutrient content • Steam or microwave your vegetables rather than boiling them- nutrients seep out into boiling water only to be poured out. • Taking a vitamin supplement to assure you meet your needs- a one-a-day type of supplement is all that is necessary. Make sure to check for a USP emblem to assure vitamin supplement meets quality standards. • Supplement is only necessary if you have a poor diet • Recall that there are two different types of Vitamin categories • Fat Soluble- Requires fat in diet to be absorbed. • Water Soluble Advanced Sports Nutrition

16. Best Food Choice-Vitamins Ehe.osu.edu-sports nutrition website

17. Minerals • Adding to the strength and structure of the skeleton and keeping it strong and resistant to facture • Maintains the pH level in the blood and tissue • Metabolizing cells • Bridges the electrical impulses that stimulate muscular movement • Can get all necessary minerals if you eat a wide variety of foods • Minerals are found in plants and animals, but minerals that are in animals are best absorbed • Only if diet is poor taking a vitamin supplement will help ensure that you are getting you necessary mineral intake per a day http://ehe.osu.edu/hn/sportsnut/nutrients/minerals.htm Advanced Sports nutrition

18. http://ehe.osu.edu/hn/sportsnut/nutrients/minerals.htm

19. Mineral & Vitamin DeficiencyIron and Calcium are the most under consumed minerals for athletes Iron Calcium Calcium Deficiency- Osteoporosis, rickets, poor muscle function Calcium and vitamin D are essential for bone health. 1000 mg per/day is the adequate amount Female athletes with irregular menstrual cycle are known to have less bone density Female athlete can get “athlete triad”, due to low calorie intake and irregular cycles, which increases potential for injury. • Iron serves as part of protein for hemoglobin and myoglobin. They carry oxygen from lungs to body cells and used to produce energy. Since athletes expend more energy and lots of oxygen to tissue, iron is critical to good performance • Women are a high risk of deficiency because of blood losses with monthly cycles. This is the reason why the daily intake is higher than men (15 mg/day). • Iron Deficiency- Fatigue, lower infection resistance, low energy metabolism ( with possible hypothermia) http://ehe.osu.edu/hn/sportsnut/special_needs/anemia.htm http://ehe.osu.edu/hn/sportsnut/special_needs/bones.htm

20. Advanced sports nutrtion

21. Fluids & Electrolytes • Hydration is one of the most common errors athletes make in there training • You must replace your fluid based upon sweat loss during exercise or training. Average sweat loss is about 1-4 pounds/ hour. • Simplest way to determine adequate replacement of sweat loss is to check the color of your urine. • Very dark urine= need to consume more fluids or eat more foods with high water concentration • Pale yellow= body fluids have returned to normal levels • Electrolytes are also displace during sweat. Loss depends on sweat amount, genetics, diet. • Muscle cramps are believe to be associated with dehydration, electrolyte deficits and muscle fatigue. • Dehydration stresses the body, body temperature rises and heart beats faster and burn more glycogen. More dehydrate more the strain. • Weighting yourself pre and post training is another way to determine fluid loss and based on the difference you need to replace fluids with about 24 oz/lb lost. http://brown.edu/Student_Services/Health_Services/Health_Education/nutrition_&_eating_concerns/sports_nutrition.php#13 Sports Nutrition Guidebook

22. Fluids-Pre, During, Post • Pre- 16 oz about 2 hours before activity • Pre- 8-16 oz about 15 minutes before activity • During- 6-12 oz every 15 min during exercise • Post- 24 oz/lb loss after activity • Events lasting more than one hour, performance may be enhanced with the use of sport drink that contain carbs and sodium. http://brown.edu/Student_Services/Health_Services/Health_Education/nutrition_&_eating_concerns/sports_nutrition.php#13

23. Additional Fluid Intake Conditions • Heat Cramps- painful spasms in legs and abdomen- typically result of fluid and electrolyte loss caused by severe dehydration • Heat Exhaustion- weakness, cold and clammy skin, a feeling of faintness, fatigue, nausea and weak pulse • Heat Stroke- extremely dangerous condition, typically high body temperature, hot and dry skin, and rapid pulse. Athlete may be coming in and out of consciousness • Hyponatremia- Long periods of exercise that causes low blood sodium and drinking excessive amounts of water that dilutes the sodium content of blood. Advanced Sport nutrition

24. Dehydration • Amount of body water below optimal. • As little 2% drop in body water results in a measureable reduction in athletic performance • Dehydration can lead to heat illness, in which impracts physical performance. Signs of heat illness are: • Headache • Nausea • Weakness, reduce performance • Fatigue • Muscle cramps • Confusion/ disoreientation Advanced Sports Nutrition http://www.extension.iastate.edu/nutrition/sport/fluids.html#dehydration

25. Pre, During, Post-Activity Nutrition • Pre-Competition/Workout- • High carb foods the day before the event • 1 to 4 hours before event, light high carb foods • Bagels, Bananas and fruit juice • 1 to 2 cups of fluid within 2 hours before activity, avoid fat and high protein foods • During Competition/Workout- • Consume 100-250 Calories of carbs during exercise • Examples include sports beans, sports drinks, gels all offer performance benefits • Consuming carbs during exercise adds fuel to deplete muscle glycogen and source of fuel • Make sure to try different foods to determine what sit right in your stomach during exercise • Post Competition- • Consume at least 75 grams of carbs within 30 mins of activity • Within the next 2-4 hours consume another 100-200 grams • Focus on leans protein and complex carbs. • This combination will stimulate muscle synthesis and repair muscle Sports Nutrition Guidebook http://ehe.osu.edu/hn/sportsnut/menus/traintips.htm http://www.extension.iastate.edu/nutrition/sport/diet.html#post

26. On the road Nutrition • Fluids • Drink at regular intervals • Carry water and sport drinks • Limit caffeinated and alcoholic beverages, they promote fluid loss • Pack Food- may not be used to foreign country foods. • Sports bars and gels • Dried and regular fruits nuts and trail mix • Pretzels and baked chips • Peanut butter n jelly • Make trip to local grocery • When eating at restaurant, athletes should look carefully at the menu to see how the food is prepared. Fried, crispy, creamed and au gratin all suggest high- fat content. Better choices are steamed, boiled, stir fried and poached. Advanced Sports Nutrition

27. Ergogenic Aids • Ergogenic aids are referred to as substances that increase the capacity for bodily or mental labor, especially by eliminating fatigue symptoms. • Nutritional ergogenic aids are substances that enhance performance and are either nutrients, metabolic by products of nutrients, food extracts or substances commonly found in foods that are provided in amounts more concentrated than commonly found in the natural food supply. • Banned substances • NCAA List of Banned Substances • Stimulants • Anabolic Agents • Alcohol and beta blockers • Diuretics and other masking agents • Street drugs • Anti-estrogen • Beta-2 agonists • NCAA Banned 6 flavors of Vitamin Water ( determined that they contained banned substance taurine, caffeine, guarana seed extract, green tea extract and many other banned substances) • Many substances contained in supplements are banned by NCAA and IOC • Elimination from competition if found taken banned supplements Ncaa.org http://brown.edu/Student_Services/Health_Services/Health_Education/nutrition_&_eating_concerns/sports_nutrition.php#9

28. Ergogenic Aids • Commonly used sport supplements • Protein Powders and Amino acids- building blocks of protein, claimed to increase muscle mass, decrease body fat and increase growth hormone secretion • Creatine- a natural compound found in meat and also formed by the body, has captured headlines over claims for booting high-intensity performance. Helps increase the immediate energy available for muscle contraction. • L-Carnitines- endurance athletes have turned to L-Carnitine. Helps transport fats into mitochondria of a cell for more energy from fats. • Caffeine- increases mental alertness for some athletes http://brown.edu/Student_Services/Health_Services/Health_Education/nutrition_&_eating_concerns/sports_nutrition.php#9 http://www.gssiweb.com/Article_Detail.aspx?articleid=148&level=3&topic=6 http://ehe.osu.edu/hn/sportsnut/supplements/

29. Body Composition • “Fat-free mass and Fat mass” is the model of body composition that assumes the combined weight of fat mass and fat-free mass equals body weight. • High ratio of fat-free mass to fat mass is typically synonymous with a high strength-to-weight ratio, which typically associated with athletic success. Key to body composition assessment is the establishment of an acceptable range of fat-free mass and fat mass for the individual athlete. • Minimal body fat compatible with health is 5% for men and 12% for women. • Body Composition Measurement: • Hydrostatic weighting • Skinfold • Bioelectrical impedance analysis • Duel energy x-ray absorptiometry (DEXA) • Body Composition Influences • Genetic Predisposition • Age • Gender • Activity • Amount of Activity • Nutrition Advanced Sports Nutrition

30. Weight Management • Weight Management Advice: • Setting and monitoring goals for individual athletes • Less focus on scale and more on healthful habits and making good food choices • Monitor progress through measurements • Develop lifestyle changes for own healthy weight • Do not skip meals (especially breakfast) and allowing athlete to get hungry • Identify dietary weaknesses and plan on strategies for dealing with them • Reiterate to at athlete that they are making lifelong changes to sustain healthful weight and optimal nutritional status rather then short term goal Advance Sports nutrition Journal of American dietetic association

31. Weight Management • Eating Disorders and Sports Performance • Lower food intake predisposes athlete to multiple micronutrient deficiencies that can lower athletic performance and increase risk of injury • Restrictive intakes lower the metabolic mass, which makes it more difficult for athletes to eat normally without gaining weight so they tend to lower there caloric intake and develop eating disorders • Most common eating disorder • anorexia nervosa, • Bulimia • anorexia athletica • female athlete develop athlete triad, which manifest low bone density and amenorrhea. Advanced Sports Nutrition