Performance Nutrition

1. Performance Nutrition

2. Video • http://youtu.be/hpCSvV70SCY • History of Gatorade – Class starter • http://youtu.be/_6GY-UHFZR4 Houston Cougars Football • http://youtu.be/JjfCV1lZHQ0 Purdue Sports Nutritionist • http://youtu.be/JjfCV1lZHQ0 Gatorade!

3. Brief History of Sports Nutrition • Documentation of “special” foods and nutrition strategies dating WAY back…. • Greek Olympians in 300BC used specific mushrooms to enhance performance • In 1800’s Dutch swimmers used caffeine before races, Belgian swimmers dipped sugar cubes in ether before racing.

4. Brief History of Sports Nutrition • Evolution of Gatorade in 1960’s by 4 physicians at the University of Florida to help the football team. Initially met with skepticism that taking in sugar and salt could be beneficial… it caught on fast! • Late 1980’s; some colleges, university and professional teams began hiring and consulting with RD • Well-known athletes started crediting nutrition with their success.

5. Athlete’s Diet • Phelps told ESPN he eats roughly 8,000-10,000 cal/d, including lots of pizza & pasta. • Breakfast of champions • 3 fried egg sandwiches • 2 cups coffee • 5-egg omelet • 1 bowl grits • 3 slices French toast • 3 chocolate chip pancakes Beijing 4 x 100 freestyle relay, 8-11-08

6. Michael Phelps • To support 6’4”, approximately 190#, training regimen requires ~1,000 cal/hr while training or racing. • Probably eats closer to 6,000 cal/day.

7. Completing the Puzzle Training Pre-event/exercise During Event Hydration Recovery

8. Performance Nutrition Means… • Fueling to boost activity performance on a daily basis • Fueling to decrease the risk of injuries, recover fully after workouts and stay healthy

9. Consequences of Poor Nutrition • Weight loss • Strength loss • Chronic Fatigue • Soreness, joint pain • Micronutrient Deficit • Respiratory Infections • Diminished Performance

10. Physical Activity Factor Varies Widely Examples • Female Olympic Gymnasts • 1900 kcal/day • Tour de France Cyclists • 7,000+ kcal/day • College Football Players (in wt gain mode) • 7,500-8,500 kcal/day

11. Marvin Austin Jordan Hasay 6’3”, 312 pounds 5’1”, 98 pounds 21 years old 19 years old 4.69 40 yd dash 4:42.21 mile

12. Energy Needs Calories/# 120# 160# 240# LOW - sedentary 1560- 1800 2080-2400 3120-3600 ACTIVE (30-60min) 1920-2160 2560-1880 3840-4320 MODERATE (1-1.5hr) 2280-2520 3040-3360 4560-5040 HIGH (1.5-2hr) 2640-2880 3520-3840 5280-5760 VERY HIGH (2-3hr) 3000-3600 4000-4800 6000-7200

13. Carbohydrates (CHO) Fuel Muscle • A muscle is like a sponge • Keep muscles full of fuel • Carbohydrates reach muscles quickly • Stored as glycogen • Glycogen is the PRIMARY energy source

14. The Effect of Diet on Physical Endurance Maximum endurance time: Fat and protein diet 57 min Normal mixed diet 114 min High-carbohydrate diet 167 min

15. Water intoxication – class starter • http://www.cnn.com/2003/LAW/05/07/ctv.death.by.water/ Child Abuse • http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1872071/ Too much of a good thing • http://www.wsbtv.com/news/news/local/douglas-county-high-school-football-player-life-su/ngyrX/ Football players death

16. Athlete Nutrient Needs • Carbohydrate – 55-60% of diet • Fat – 15-20% of diet • Protein – 20-25% of diet

17. What does 675gm of CHO mean to an athlete? 2 large bagels 70g 2 cups cereal 90g 2 slices bread 30g 2 cups milk 25g 1 cup fruit yogurt 45g 2 cups pasta/sauce 100g 1 cup beans 45g 2 pc fruit 50g 1 cup fruit juice 30g 2 starchy veggies 60g 4 cups Sport Drink 60g 20oz Soda 70g 675g

18. Protein Role in Exercise? • Muscle growth and repair • Supplies 10% of fuel when glycogen stores are low • Supplies 5% of fuel when glycogen stores are high • Aids in repair/recovery following muscle damage

19. Vitamins & Minerals Which Are Most Important? • Thiamin, riboflavin, niacin • Sodium & electrolytes • Antioxidants – A,C,E • Blood-building nutrients (folic acid, B12, iron) • Calcium

20. Iron & Calcium Both: Increased small losses in athletes in sweat & urine. Calcium: • Increased risk of stress fractures (stress fractures account for 15% of all running injuries*) • Decreased bone-mineral content & density Most girls age 12-19 consume ~790mg/day 50% of adult women consume < 700mg *(Exercise Sport Science Review, 2006)

21. Hydration

22. Components of Muscle 20% Protein 75% Water 5% other

23. Fluids & Hydration Regulates • Temperature • Blood Pressure • Electrolyte Balance • Recovery

24. Water Balance • Lack of water • Muscle cramps • Alter blood pressure • Delay recovery • Decrease performance • Too Much Water • Hyponatremia

25. When Should You Drink? WHEN TO DRINK AMOUNT OF FLUID 2 hr before exercise 2-3+ cups 15 minutes before 1-2+ cups Every 15 minutes DURING 1-1.5 cups AS NEEDED! After Activity 2-3 cups for every lb lost *ACSM Position Paper, 2006

26. Nutrition MISTAKE Thinking that…. • Sports drinks are only needed for exercise lasting more than an hour • Not always true if the activity is intense & occurs in hot, humid conditions • Use after 45 min or when HOT • Very easy way to improve performance, fight dehydration, and decrease recovery time

27. Electrolytes – Class Starter • http://www.nlm.nih.gov/medlineplus/ency/article/002350.htm • Fill in the outline from your teacher

28. 300mg caffeine! WHAT ABOUT…. Energy Drinks? • Different from Sports Drinks • Contain caffeine, other stimulants, sugar, herbs and vitamins • Safety concerns for athletes! • Use nutrition, hydration, and lifestyle changes to improve energy level

29. Hyponatremia • Fluid/electrolyte disorder that occurs when Na level in blood is below normal (<136 mEq/L) • Headache, confusion, swollen hands and feet, wheezy breathing • Can lead to seizures, coma, death in severe cases

30. Hyponatremia and Women • Women MAY be more susceptible than men although the data is inconclusive • Females are more diligent drinkers • Female athletes are more likely to heed advice (exceed?) from coaches, experts • One theory: Estrogen inhibits an enzyme responsible for helping the brain shed excess H2O

31. 2007 Chicago Marathon • Exceptionally hot and humid day for October (88 degrees, 86% humidity at 10 am) • Race was stopped at 3 ½ hour mark • 250+ racers hospitalized for heat related ailments • Water stations ran out of water early • Very limited sports drinks

32. Pre-Exercise Meal • Carbo Loading – 70% of calories up to 3 days prior to an event • Last meal before event should be 2/3 normal size • Complex carb rich, moderate protein, low fat, fiber rich • Meals: 2-4 hours before competition • 4 hours if sensitive stomach • The closer they are to competition, rely more on liquids and small snacks

33. Timing your snacks: pretraining • Within 1-2 hours before practice/game have a snack that is: • High in carbohydrate (not sugar) • Low in fat and fiber • High in fluid content • Moderate protein, as tolerated • Salty (if hot/humid weather) • It will be better tolerated and help you last longer during practice

34. During Exercise • Carbohydrates = Glycogen = fuel during exercise • Bananas, Apples, Gatorade, and water

35. Recovery • 3 stages • Snack + fluid (15-60 minutes) carbs & 10-15 g protein • Meal + fluid(within 2 hours) balance (mostly carbs, lean protein, low fat) • Snack + fluid (within 4 hours) carbs & 10-15 g protein

36. Refueling after Exercise • VERY Important for Athletes • For those in multiple events in one day • For those training daily • “Window” for Refueling • First 30 minutes after exercise is critical • Glycogen repletion occurs faster after exercise • Increased blood flow to the muscle • Enzymes that produce glycogen are most active

37. Refueling after Exercise, cont. • After practice/game, have a snack that is: • High in carbohydrate (not sugar) • Moderate to high in protein • Moderate in fat • High in fluid • Salty (if you sweat a lot) • Ex. Turkey Sandwich • Recent evidence suggests that adding protein at all meals and snacks for 24 hours posttraining is beneficial for muscle repair and growth.

38. Bigger and Stronger 1950 1975 2000 Average Height Of pro BB player 6’3” 6’5” 6’7” Average weight Of pro FB player 209# 225# 244# Source: ESPN

40. In the recent media…. • Over 50% of the 2100+ active NFL players were “obese” with a BMI over 30 (2004) • JAMA 2005 • No body comp, data taken from websites • 40% of top high school football recruits weighed in >300 pounds • Scripps Howard News Service 2006

41. Yet, What do we do for the BIG Guys? • EDUCATE them about increased risk for heat illness, asthma, future obesity, cardiac death • Emphasize gain LBM • Assess body composition, performance parameters, injuries • Teach that bigger is not necessarily better (OK if genentics support) • Make health a priority or at least on the radar