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COACHES CHECKLIST- A FUELING AND HYDRATION GAME PLAN

COACHES CHECKLIST- A FUELING AND HYDRATION GAME PLAN. Leslie Bonci , M.P.H., R.D.,LDN,CSSD Director Sports Nutrition Program University of Pittsburgh Medical Center. WHAT DO YOU WANT?. Players with Improved performance Reduced fatigue More energy Fewer injuries Faster recovery

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COACHES CHECKLIST- A FUELING AND HYDRATION GAME PLAN

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  1. COACHES CHECKLIST- A FUELING AND HYDRATION GAME PLAN Leslie Bonci, M.P.H., R.D.,LDN,CSSD Director Sports Nutrition Program University of Pittsburgh Medical Center

  2. WHAT DO YOU WANT? • Players with • Improved performance • Reduced fatigue • More energy • Fewer injuries • Faster recovery • Appropriate Body composition changes

  3. PERFORMANCE DISABLERS • Inadequate sleep • Not eating/drinking BEFORE Exercise • Waiting too long to eat/drink AFTER exercise • Rapid weight loss • Alcohol/Caffeine/supplements misuse/abuse

  4. INAPPROPRIATE TIMING OF FUELING AND HYDRATION •  muscle mass •  performance •  perceived effort of exertion • Delayed recovery •  risk of injury • Harder to achieve weight goals

  5. SO HOW DO WE ADDRESS PERFORMANCE ISSUES? • Low energy? • More even calorie distribution over the day rather than upload • Optimal hydration • Appropriate macronutrient distribution as part of every meal • Food availability over the day, not just snacks

  6. DECREASED ENERGY OVER THE SEASON • Focus on post exercise recovery: • Carbohydrate + protein post workout- amount and timing matter • Less is more • Consistency with eating amounts / frequency • ATHLETES NEED IT THE MOST WHEN THEY WANT IT THE LEAST • Take advantage of the anabolic “window” post strength training

  7. PracticeWorkoutsGames Food & Fluid Food & Fluid

  8. TIME IT • More even food intake during the day • Breakfast before bed for early morning workouts • Eat/drink BEFORE practice • Eat/drink AFTER practice • Fueling/hydrating pre and post exercise as part of warm-up and cool down

  9. PRE- EXERCISE • In the hour before exercise: • 20 ounces of fluid and • 35-50 grams carbohydrate + • 12-15 grams of protein • Yogurt- light is fine • Chocolate milk-low-fat- 10-12 ounces • ½ of peanut butter sandwich or peanut butter and crackers • Sports bar-not no carb, but not > 400 calories

  10. PRE WORKOUT HYDRATION • 2-3 hr before: 16 ounces of fluid • Optimizes hydration and allows time to eliminate excess fluid • Just before: 8-16 ounces fluid if thirsty • Monitor urine color

  11. Measuring Hydration Status • USE URINE COLOR AS A GUIDE

  12. POST-EXERCISE • Within 15 minutes: • Fluid to replace what the body has lost • 35-50 grams of carbohydrate • 12-15 grams of protein to expedite recovery • 12 ounces low-fat chocolate milk • ½ of a bar or ½ of a shake • 3-4 strips beef jerky and ½ cup pretzels • ¼ cup nuts and a piece of fruit

  13. HYDRATION AFTER EXERCISE • At least 20 ounces per pound lost • Carbohydrate + fluid + electrolytes • Mix of carbohydrate sources: sucrose, glucose, fructose, maltodextrins • Metered rehydration vs large volumes may help to conserve fluid volumes and is preferred unless regular access to fluid is limited

  14. BREAKFAST SPECIFICS • At least 3-400 calories • Protein ( eggs, yogurt, milk, ham, turkey sausage) • Fat ( nuts, nut butters) • Fiber ( whole grain cereals, bread, fruit) • Fluid ( milk, water, coffee, tea, diluted juices)

  15. EATING BEFORE BED • What TO eat: • Cereal- hot or cold with milk and juice • A smoothie • Egg sandwich with milk or juice • What NOT to eat • Fried foods • Pizza • Wings/ribs

  16. SIZE IT • In general- with food, LESS is more • Baseball size pre/post practice or games • Plate- picnic size at meals • Snack size plate- salad or dessert size or small bowl size for evening snack • With beverages, at least 8 up to 20 ounces per meal/snack

  17. CALORIES 9-13 year old boys: 1800-2200/day 9-13 year old girls: 1600-2000 14-18 year old boys- 2200-2600 14-18 year old girls- 2000 MORE CALORIES REQUIRED FOR ATHLETES!

  18. CARBOHYDRATES Essential for fluid balance Primary fuel substrate for exercise Requirements may range from 200-500 grams/day Important for muscle glycogen resynthesis and muscle growth Type of carbohydrate: Fruits, vegetables, grains, sweets

  19. TIMING OF CARBOHYDRATES Before exercise 1-2 hours before exercise: cereal, bread, pasta, rice, granola or cereal bar < 1 hour before exercise ( sports drink, honey, gelatin) During for activities> 1 hr duration During exercise: sports drink, honey, gels, sugar cubes

  20. PROTEIN NOT an efficient fuel substrate for exercise MINIMUM of 0.5 grams protein per pound body weight to ensure bone health and a stronger immune system MAXIMUM OF 1 gram/pound body weight EXAMPLES 3 ounces of chicken, beef, tuna- 21 grams of protein A veggie burger- 18 grams of protein 12 ounce glass of milk- 12 grams protein 2 eggs- 14 grams of protein 8 ounce yogurt- 11 grams of protein 2 TBSP peanut butter- 10 grams of protein (TBSP = TaBle Spoon)

  21. PROTEIN TIMING Timing of protein intake is important – BEFORE lifting and AFTER! 12-20 grams of protein with 35 grams of carbohydrate BEFORE lifting Only 12-20 grams of protein needed AFTER lifting- With 35 grams of carbohydrate

  22. FAT AND EXERCISE Diet too low in fat MAY limit performance by inhibiting intramuscular triglyceride stores Dual duty foods: cheese, nuts, peanut butter Healthier fats: fish, fish oils, olive, soybean, safflower, corn, sunflower and canola oils

  23. AAP GUIDELINES FOR WEIGHT CONTROL Maximum weight loss-1-2 lb/week 53-63% carbohydrate, 15-20% protein, 20-30% fat Smaller, more frequent meals Calories in food, not fluid Add liquid foods, protein, fiber Keep a food log Portion

  24. WANE

  25. AAP GUIDELINES FOR WEIGHT GAIN Maximum 1 pound increase/week Need to strength train 0.7-0.9 grams protein/lb body weight Eat ¼ more at every meal and snack Add calories in food and beverages Eat more 7 days/week

  26. GAIN

  27. FACTORS THAT INFLUENCE FLUID CONSUMPTION • Frequency/regularity of eating episodes • Level of dehydration/Stomach fullness/distention • Dryness or unpleasant taste in the mouth • Accessibility • Intensity of training • Weight lost during training, practice, or game is fluid loss, not fat loss

  28. WHAT ELSE INFLUENCES HYDRATION? • Fad diets • Rapid weight loss • Glycogen depletion • Supplements • Illness • Temperature/altitude

  29. POINTS TO CONSIDER • Dehydration affects cognitive functioning • Liter of sweat loss = to 8 beats/minute  in heart rate • Chronic dehydration that often accompanies weight class sports impairs training/ performance • Body water loss of> 2% impairs performance • 185 pound cornerback will see a decrease in performance with 3.7 pound BM loss during training/competition • Dehydration impairs mental functioning: • Decrease in sustained attention • Increase in error rate • Decrease in response time and task accuracy

  30. FLUID GOALS DURING EXERCISE • Most athletes consume 8 oz/hour • Larger fluid intake during exercise leads to: • Greater cardiac output • Greater skin blood flow • Lower core temperature • Reduced perceived effort of exertion

  31. FLUID GUIDELINES FOR EXERCISE • 20 oz 1 hour before exercise • At least 14-20+ ounces/hr of practice/conditioning • 20 oz per pound lost DURING exercise • Gulps over sips • Swallow instead of spit • IN, NOT ON

  32. TYPES OF FLUID • Water • Carbonated beverages/seltzer • Coffee or tea or herbal teas • Milk • Juices • Sports drinks • Energy drinks

  33. CAFFEINE • Not a diuretic • Muscle glycogen sparing effect in endurance exercise • Varying doses in energy drinks • Caffeine + fluid, i.e. coffee, tea, energy drink or caffeine alone- 5 hour energy

  34. CAFFEINE • Caffeine- IS a central nervous system stimulant • >200 mg may cause: • Jitteriness, increased anxiety, restlessness • Insomnia • Upset stomach • May be addicting

  35. CAFFEINE CONTENT • 5 hr energy drink- 150 • Starbucks: 260-550 • Espresso shot- 75-150 • Mountain Dew, 20 ounces: 118 • Red Bull- 80 • FRS- 38

  36. HOW TO CONSUME FLUID • Large volume of fluid empties more rapidly than small amounts • 1 liter of fluid empties from the stomach and is absorbed by the intestine within 1 hour • Maximum 2 liters/hour • Large bolus of fluid followed by repeated ingesting of additional fluids

  37. TEMPERATURE OF FLUID • Cold fluid may attenuate increased core temperature rise and improve exercise performance in the heat • May be more palatable than room temperature beverages and increase the drive to drink • In cold weather activities, warm fluids may be better tolerated

  38. WATER VS SPORTS DRINK? • Source of additional fuel • Glucose stimulates sodium and water absorption • More fluid is absorbed from carbohydrate/electrolyte beverages than plain water • Higher the carbohydrate content, the slower the rate of gastric emptying

  39. ALCOHOL • May dehydrate in susceptible individuals • May delay muscle glycogen resynthesis • Can cause liver disorders • May delay recovery from injury • Can be significant source of calories • What is a drink? • 12 oz beer • 8 oz malt liquor • 4-5 oz glass of wine • Shot of liquor

  40. HOW MUCH FLUID • BASELINE • Ages 4-8: 5 cups (1.2L) • Age 9-13- boys- 8 cups (1.8L) • Age 9-13 –girls- 7 cups (1.6L) • Age 14-18- boys- 11 cups (2.6 L) • Age 14-18- girls- 8 cups (1.8L)

  41. FLUID GUIDELINES FOR CHILDREN

  42. HYPONATREMIA • Blood sodium < 136 mEq/L • CAUSES: • Increased total body water • Reduced urine output • Inadequate sodium intake • Large sodium loss

  43. Who is at risk? • Heavy, salty sweaters “ cake sweat” • Females • Slower runners • Athletes on low sodium diets • Water-only drinkers • Drinking more fluids than needed • Exercise duration > 4 hours • Low body weight ( BMI < 20) • Exercising in Extreme environmental conditions

  44. SODIUM NEEDS OF ATHLETES • Sweat loss: 1-4 liters • Sodium loss: 1150-3220 mg • Football- may be as high as 8000 mg sodium loss during 2 a days • Tennis- losses can exceed 10,000 milligrams in a match

  45. MUSCLE CRAMPING • May be many causal factors in the development of muscle cramps • A strategy that works for many athletes is an increase in fluid and sodium • Bananas or other high potassium foods will NOT help in the prevention/treatment of cramps

  46. MEETING SODIUM NEEDS Salt added to foods Salty condiments: Soy sauce, marinades Salty beverages Salty foods: pickles, pretzels, crackers, snack mixes Cooking with saltier items, ie. Bouillon or broth Adding salt to every meal Adding ¼ tsp salt to 20 ounces of sports drink or ½ tsp added to 32 oz sports drink

  47. WATER INTOXICATION AND HYPONATREMIA • Need to know sweat rates of athletes • Formulate a hydration plan • Don’t worry about caffeinated beverages • Palatability of fluids is key • NOT just water alone • Extra salt for the salty sweaters • Recommend that athletes weigh in/out

  48. SWEAT RATE EQUATION Pre-weight – Post Weight + Fluid Intake During Activity ÷ Number of hours of activity = Your Individual Sweat Rate

  49. CALL TO ACTION • Help athletes become fluid savvy • Individualize requirements • Have athletes bring water/sports bottle to practice andhave cups available • Encourage athletes to hydrate during the day • Work with the ADs/parents/schools to enforce a hydration policy

  50. BOTTOM LINE • If you RESIST - your athletes won’t change • If You INSIST - Your athletes are more likely to try • If you PERSIST - You will have athletes who perform at their maximum in the classroom and on the field of play

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