Nutrition & Athletic Performance: Gaining Good Weight – The Right Way!

1. Nutrition & Athletic Performance:Gaining Good Weight – The Right Way! Cathedral Catholic High School April 18, 2011 Katie Clark, MPH, RD, CDE Registered Dietitian University of San Diego High School ‘96

2. Overview • Relationship between nutrition & performance • Importance of carbohydrate & protein • Pre-workout & recovery nutrition & snack ideas • Dietary supplements: do’s & don’ts • Hydration & sports drinks

3. Why Should Athletes Care About Nutrition? Food fuels your body The better your fuel – the better your performance

4. Nutrition & Performance Poor Nutrition: • Cramping • Undesired weight gain • Undesired weight loss • Early fatigue Good Nutrition: • Ideal Weight → Speed • Improved Endurance • Increased Strength • Reduced Fatigue

5. Carbohydrate • Muscles store carbohydrates as glycogen • Depleted glycogen stores → fatigue • Carbohydrate in breads, fruits, milks, sugar & some vegetables • An athlete’s meals should be MOSTLY carbs with a lesser amount of protein and fat

6. Carbohydrate: Starches

7. Fiber Choose High Fiber Whole Grain Breads & Starches • Boys age 14-18 need 36 grams of dietary fiber per day • Girls age 14-18 need 26 grams of dietary fiber per day Choose breads, cereal, bars, pasta, crackers, etc. with ≥ 3 g fiber/svg

8. Carbohydrate: Fruits & Vegetables

9. Carbohydrate: Dairy & Misc.

10. Carbohydrate Loading: Glycogen • For every 1 oz glycogen, muscles store 3 oz of water • Expect 2-4 pounds of water weight with carb loading • Increasing carbohydrates in the DAYS and WEEKS preceding athletic events can ↑ glycogen stores

11. Protein • Lifting weights builds muscles – eating protein does not • Adequate (but not excessive) protein promotes helps support growth of muscles • 0.5-0.75 gram protein/pound body weight • Example: 165 pound athlete = 83-124 grams per day • Excessive protein and inadequate carbohydrate → : • Protein used for fuel instead of carbohydrate • Inadequate protein for muscle strength & building

12. Protein: Meat

13. Protein: Nuts, Beans, Eggs

14. Protein: Dairy

15. Meeting Needs: Sample Menu

16. Meeting Needs: Sample Menu Source: USDA Nutrient Database

17. Pre-Workout Nutrition • Focus is on carbohydrate • Intake 1-2 hours prior to workout • Avoid high fat and excessive protein before workouts • Stick with familiar foods • Breakfast is essential before morning workouts

18. Pre-Workout Snack Ideas • Egg or bean burrito • Fruit smoothie • Fruit + granola + yogurt • Banana, apple, orange, pears, etc. • Cereal or oatmeal with milk, fruit & nuts • Bagel with an egg or egg sandwich • Banana with peanut or almond butter • English muffin with peanut butter • Bran muffin • Graham crackers and milk

19. Recovery Nutrition Post Workout Timing • Eating within 30 minutes is good…15 minutes is better Protein + Carbohydrate is Key • Creates better muscle refueling & building • Reduces cortisol – hormone that breaks down muscle • 4:1 ratio of carbohydrate : protein for optimal recovery • Carb/Pro drinks are no better for recovery than carb/pro foods Sodium, Potassium, Electrolytes & Fluid • Soups, potatoes, yogurt, OJ, bananas, cheese, breads, pasta • Water, sports drinks, high-water fruits (grapes, oranges, watermelon), fruit juices Green MS, Corona BT, Doyle JA, Ingalls CP. Carbohydrate-protein drinks do not enhance recovery from exercise-induced muscle injury. Int J Sport Nutr Exerc Metab. 2008;18(1):1-18.

20. Recovery Snacks • Yogurt & fruit • PB&J sandwich • Turkey sandwich • Cheese quesadilla • Cereal & milk • Pita & hummus • Dried fruit & nuts • High fiber granola bar & fruit

21. Recovery Snack Shake Homemade Shake: • 1 cup 1% milk • ¼ cup instant pudding • ¼ cup powdered milk • 4-5 ice cubes • ½-1 cup frozen fruit chunks 1 serving = 300 calories, 60 g carb, 15 g protein

22. What About Bars? • Nothing magical about bars: focus on food first! • All calories give you “energy”; 200-300 calories pre-workout • Bars are not “more digestible” than whole foods • Important to ↑water if eating bars

23. Dietary Supplements: Steroids • July 2009: two OTC supplements popular among high school football players contain steroids • Tren Xtreme & Mass Xtreme marketed as “potent legal alternative to” steroids; found at Max Muscle retail stores • Illegal steroids concerning for HS boys as artificially high levels of testosterone can stop bones from growing • Short term effects: acne, breast development, irritability, aggression • Longer term effects: liver failure, higher-than-normal hormone levels, CVD (including heart attacks in those under 30), ↑cholesterol, stroke, blood clots

24. Dietary Supplements: Cont. • Food is sufficient for obtaining 100% of nutrients for most healthy adolescents & teenagers • If you’re not getting all of your nutrients from food…you’re not trying hard enough! • Those with an imbalanced diet may benefit from a standard, generic daily multi-vitamin • Focus on modular proteins (whey) can displace other healthy food and lean protein food intake • Dietary supplements are a highly unregulated, multi-billion dollar/yr industry

25. Dietary Supplements: Creatine • One supplement that studies indicate intake can increase muscle mass, lean body mass, strength & total work • Most useful in short-burst activities: sprint, Olympic weight lift • 2000 NCAA banned creatine for college player distribution from coaches but players can use • Creatine has been associated with asthmatic symptoms, may experience GI upset and/or loss of appetite

26. Hydration • Sports drinks only if exercising more than 1 hour • Larger body mass = greater sweat losses • Can lose up to 0.5 – 2.0 liters per hour • Sweat = water loss = body’s evaporative cooling mechanism • Monitoring color of urine is best indicator of hydration

27. Hydration Guidelines Water • Drink extra 4-8 cups of water the day before event • Drink 2-3 cups of water two hours before the event • Drink 1-2 cups of water 5-10 minutes before the event Snacks • If exercising 4-6 hours in the heat, consume salty foods (pretzels, chips, crackers)

28. Replenishing Fluids • Weigh yourself before & after 1 hour of strenuous exercise • For every 1 lb lost (16 oz.), replenish with 80-100% of that loss • Spread needs out in 15 minute increments during exercise Example • If you lost 2 pounds (32 oz.) during 1 hr run, replenish that with 2 X 16oz = 32 oz. over 1 hr of exercise • Drink 8 ounces of water every 15 minutes during exercise (8 ounces times 4 15-minute increments = 32 oz.)

29. Final Tips • Never try an untested food close to performance time • Craving sweets may indicate you are under-eating • Small, frequent meals with pre & post workout snacks • Milk is the closest thing to a super-food: protein + carbohydrate + calcium + hydration • B Vitamins do not give you energy but insufficient B vitamin intake will lead to problems with energy metabolism • You can and SHOULD be getting 100% of your nutrient needs from foods and not supplements

30. For More Information • www.nutritiondata.com • www.nutrihand.com • www.fitday.com • www.sparkpeople.com • www.menshealth.com • www.gssiweb.com • www.scandpg.org • www.eatright.org • katie@katieclarkrd.com