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Sports Nutrition – Eat to Compete

Sports Nutrition – Eat to Compete. Mark Mirabelli, M.D. Assistant Professor Depts. of Orthopaedics and Family Medicine University of Rochester. Goals. Understand basics of general nutrition Recommendations for pregame and postgame meals Brief words on sports supplements.

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Sports Nutrition – Eat to Compete

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  1. Sports Nutrition – Eat to Compete Mark Mirabelli, M.D.Assistant Professor Depts. of Orthopaedics and Family Medicine University of Rochester

  2. Goals • Understand basics of general nutrition • Recommendations for pregame and postgame meals • Brief words on sports supplements

  3. Key Nutrition and Performance Goals • Optimize/maintain hydration/ electrolyte status • Maximize/maintain fuel supplies • Maximize protein synthesis to increase lean body mass • Accelerate recovery from a strenuous bout of activity

  4. NutrientFunction • CarbohydratesENERGY • ProteinGrowth, Repair • FatEnergy stores • WaterFluid balance • VitaminsBody Processes • MineralsBody Processes

  5. Carbohydrates • 4 calories for each gram • Provides ENERGY for athletes! • 50%-60% of our total diet • Simple carbs for fast energy • Candy, Soda, Fruit, Sugary foods - Complex for sustained energy • Pasta, Rice, Breads, Grains, Starchy foods

  6. Maximize Glycogen Synthesis • Glycogen - primary fuel source during moderate to high intensity exercise • Muscle glycogen repletion is slow, and can take 24 hrs. • Exponential relation between rate of glycogen resynthesis and recovery time • Restoration of muscle glycogen most critical factor for recovery/ subsequent performance

  7. Glycogen and Resistance Training: • Resistance exercise reduces glycogen by approximately 30-40%; • Resynthesis is slow unless energy substrates are provided; • Provision of CHO after exercise enhances resynthesis of glycogen; • Provision of protein and fat with CHO after exercise does not impair resynthesis.

  8. Low CHO diet (40% kcal from CHO) Double cheeseburger Medium fries Chocolate milkshake High CHO diet (70% kcal from CHO) 12 inch sub sandwich (lots of vegetables & no mayo) 500 ml apple juice 250 ml chocolate milk banana Comparison of Diets

  9. Carbohydrate Snacks • Foods supplying 50g CHO • 500 ml Juice • 3 Medium pieces of fruit • 1 honey sandwich • 2 breakfast bars • 1 sports bar (check label) • 1.3 bagels • 1/2 cup dried fruit • 1 cup white rice • 1 baked potato

  10. Critical Re-Fueling Interval Re-FuelingInterval Re-FuelingInterval Recovery Recovery Exercise Exercise Phases of Timing Nutrient Intake

  11. Summary • To replete glycogen stores after exercise, carbohydrates should be eaten within 15 min and repeated every 2 hr for 4 to 6 hr. • Ingesting protein following resistance exercise should enhance protein synthesis and may inhibit protein catabolism. • For recovery from exercise, food with a CHO to protein ratio of about 4 to 1 should be ingested within 30 minutes after exercise.

  12. Protein • 4 calories for each gram • Growth and Repair of all tissue (muscle etc) • 10%-15% of our total diet • Red meat, chicken, pork, Fish, Eggs

  13. 150 LBS 10% body fat 90% lean body 150 LBS 35% body fat 65% lean body Who needs more protein?

  14. 9 calories for each gram (more than double carbs and protein) • Padding, protection, hormonal response • 25%-30% of our diet • TWO TYPES: • Unsaturated (15%-20%) GOOD fat (plant) • -Liquid at room temperature • Oils, Nuts, Seeds, Avocados etc. • Saturated (10%) BAD fat (animal) • -Solid at room temperature • Red meats, fried foods, butter

  15. Good Fat = Plant based Oils Nuts are healthy Nutrient dense Olive Oils

  16. Hydration Status and Guidelines

  17. Regulation of Water Balance • Thirst • Daily water balance varies between 0.2 and 0.5% each day, independent of climate • Metabolism • Daily turnover between 3.3 and 4.5 L/day (6 L for very active populations) for sedentary and active populations • Requirements • Low activity: 4.5 - 8 L/day • High Activity: 6 to 12 L/day • Losses • 1 - 2 L/h for athletes

  18. Dehydration and Performance

  19. Dehydration and Performance 8 6 4 Weight Loss (% Body Weight) 2 2% 3% 4 - 6% > 6% Impaired temperature regulation Reduced muscular endurance Reduced strengthReduced endurance capacityHeat cramps Severe heat cramps Heat strokeComaDeath

  20. 12 3 4 5 6 7 8 9 Monitoring HydrationStatus Urine color test for dehydration Lemonade—The good Apple juice—The bad Tea—The ugly

  21. Fluid recommendations Clear liquids up to 1 hour before event Drink 3-8 fl oz of water every 15-20 min when exercising for < 60 min Drink 3-8 fl oz of a beverage with CHO (5% to 8%) and electrolytes every 15-20 min when exercising> 60 min. Simple liquid carbs after event DO NOT DRINK MORE THAN 1 L or 1 Qt/hr during exercise.

  22. Minerals • Necessary for food metabolism, energy production, and protection of body tissues • Iron and Zinc supplementation beneficial in those with deficiency • Sparse evidence • Magnesium, Copper, Selenium, Chromium

  23. Vitamins • Required nutrients in the diet (A,B,C,D,E,K) • Traditionally no need to supplement dietary intake • No advantage to ingesting “mega” doses • Can be necessary in restrictive type diets to replace lost intake

  24. USDA My Plate

  25. Selected Messages for Consumers Balancing Calories • Enjoy your food, but eat less. • Avoid oversized portions. Foods to Increase • Make half your plate fruits and vegetables. • Switch to fat-free or low-fat (1%) milk • Make half your grains whole grains. Foods to Reduce • Compare sodium in foods like soup, bread and frozen meals and choose the foods with lower numbers. • Drink water instead of sugary drinks.

  26. Balancing calories Enjoy your food, but eat less Avoid oversized portions

  27. Nutrient Dense and Non-Nutrient Dense Forms of Sample Foods

  28. What A Typical M.S./H.S. Athlete Eats Prior to Activity: • Breakfast: 0 calories • Lunch: 450-550 calories • Chips = 100 calories • 1 slice of Pizza = 200-250 calories • Gatorade or other drink = 150-200 calories Total: 450-550 Calories Prior to Activity!

  29. Caloric Need For Practice or Game • Football: 900-2700 • Basketball: 600-1800 • Running: up to 1500 • Wrestling: up to 1800 • Baseball: 450-1200 • Dance/Cheerleading: 450-1000 • TV or Reading: up to 270 ARE THOSE 500 CALORIES GETTING THE JOB DONE?

  30. The Pregame Meal • It takes 1- 4 hours for food to leave your stomach • High Carb foods are digested quickly • High Protein foods can increase water requirements • Foods high in Fat can stay in your stomach for more than 4 hours Best choice for pre-game meals is something high in Carbs - easy to digest and becomes quick energy !

  31. Pre-Event Meal • Goals • “Top off” glycogen stores • Optimize hydration • Empty upper GI tract

  32. Pre-Event Meal • Meal Composition • High in carbohydrates • mixed complex and simple • Reasonably low in fats and protein • Low in dietary fiber

  33. Pre-Event Meal • Composition (cont.) • High in fluids • Individualize • Use familiar foods

  34. Pre-Event Meal • Timing of meal • Complete > 2 hours before event • Individualize (3-4 hours better for some)

  35. 1994 Dietary Supplement Health and Education Act (DSHEA) • Intent: allow consumers access to nutrition based supplement • FDA no longer responsible for the purity or safety of dietary supplements • responsible for taking action against UNSAFE dietary supplements after market • Supplement manufacturer is responsible safety, efficacy but do not have to provide EVIDENCE • No approval or product registration required • FTC responsible for regulating advertising claims/labeling • Can make health, nutrient, or structure/function claim NOT disease claim

  36. Lack of Regulation and Evidence • Few well designed studies exist • Most studies showing benefits of supplements are biased (funded by manufacturer) • Few patients actually studied • Placebo effect (sugar pill) may account for up to 30-50% of the benefit of supplements

  37. Supplements Conclusions • Some supplements improve performance somewhat in some athletes some of the time • Supplement use is ubiquitous • Theory is better than reality - many claims of supplements to improve sports performance are untrue, overstated or taken out of context • There are few or no studies of most supplements in athletes

  38. For More Information • Web resources: • www.usada.org • www.wada-ama.org • www.drugfreesport.com • www.choosemyplate.gov

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