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PERFORMANCE NUTRITION Are You Ready?

PERFORMANCE NUTRITION Are You Ready?. Jorie Janzen, RD IOC Dipl Sport Nutr (in progress) SMCM, CSCM, CDM, DC. Objectives. Gain/update knowledge of sports nutrition tools and resources Keep up-to-date on current evidenced based sport nutrition resources

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PERFORMANCE NUTRITION Are You Ready?

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  1. PERFORMANCE NUTRITIONAre You Ready? Jorie Janzen, RD IOC Dipl Sport Nutr (in progress) SMCM, CSCM, CDM, DC

  2. Objectives • Gain/update knowledge of sports nutrition tools and resources • Keep up-to-date on current evidenced based sport nutrition resources • Develop/strengthen skills in nutrition and make practical recommendations for athletes and active people

  3. ATHLETES WANT TO KNOW… • Training diets • Fluid schedule • Pre, during & post-competition nutrition • Meal timing & spacing • Eating “on the go” • Menu planning strategies • Injury prevention • LBM gain/fat loss • Dietary supplements/Ergogenic aids • Reliable nutrition resources

  4. OUTLINE • Energy Systems (very brief overview) • Training & Nutrition related Performance Goals • Assessing Energy Needs • Macro & Micronutrient Needs • Training Diet • Fluids & Hydration • Dietary Supplements and Ergogenic Aids • Case Study • Q&A

  5. Energy Systems • How energy is stored & transferred for Physical Movement • Diet, genetics/physique, physical conditioning, type/duration & intensity of exercise determine energy system used • Phosphagen (ATP & CP) System • (up to 6 seconds) • Anaerobic Glycolysis (Lactic Acid System) • (up to 1 – 3 minutes) • Aerobic System (Kreb’s Cycle & electron transport…)

  6. WHY DO ATHLETES TRAIN? • Improve • FITNESS • ATHLETIC PERFORMANCE • maybe HEALTH • Become more efficient with: • Restoring ATP-CP faster • Storing more energy/glycogen • Overall aerobic fitness (cardiovascular)

  7. WHY ATHLETES FATIGUE? • Lactic Acid • high concentration of H+ build up • Hypoglycemia • Low energy availability, blood sugar drops • Depleted Muscle Glycogen • Peripheral fatigue • eat at 6pm, go to bed early, get up for early run but can’t train • Dehydration • Decreased cardiac output, heat tolerance, increased glycogenolysis • Anemia • Not enough oxygen to get to the working tissue

  8. PRINCIPLES OF TRAINING You Know This… • F.I.T.T. training variables • Frequency • Intensity • Time • Type • Overload– change one or more FITT variables to continue to improve fitness and performance • Periodization– 1 year planned training program divided into phases or cycles to work on specific fitness/performance goals

  9. TYPES OF SPORTS • Strength & Power • Tennis, Soccer, Gymnastics, Volleyball, Speed Skating, Weight Lifting, Boxing, Martial Arts, Rowing, Figure Skating, Dance (ballet), Hockey, Track & Field • Endurance • Cross Country Skiing, Marathon, Triathlon, Distance Swimming, Adventure Sports, Weekend Tournaments (vball, basketball, hockey), Stop & Go Sports over time, Long hours of training (all sports), Training >20-30 hours/week • Judged Sports • Gymnastics, Sync Swimming, Jockey The type of training determines nutritional needs along with the type of sport.

  10. NUTRITION PLAN DEPENDS ON TRAINING & GOALS • Training routine • Competition routine • Limiting factors • long drive, food avoidance, food availability • Personal goals • Medical concerns • Therapeutic nutrition concerns – celiac, DM • Lifestyle • student, who they live with, budget

  11. ENERGY BALANCE Energy Input = Energy Output (dietary intake) (physical activity) E In > E Out = + E Balance (wt gain) E In < E Out = - E Balance (wt loss) But, not always this simple.

  12. ENERGY AVAILABILITY • The amount of energy available to the body to perform all other functions after exercise training is subtracted. If Negative Energy Balance occurs & persists… • Weight loss • Muscle loss • Fatigue • Poor performance • Female Athlete Triad risk

  13. Female Athlete Triad • Disordered Eating • Amenorrhea • Low bone mineral density • Osteoporosis risk • Low energy intake compared to expenditure

  14. Case Study: Female Athlete Triad • 16 y.o. female rhythmic gymnast • Struggles with weight and body image • Wants to lose 10 lbs in 6 weeks • Resembles both parents body types; carries more weight on body • Coach recently suggested juice fast • Although she agreed to follow more sensible diet, her “inner voice” tells her she must get thinner… purging and low self-esteem

  15. Age: 16 Ht: 5’ 5” Wt: 115 lbs (52.2 kg) Frame: small BMI: 19 Personal goal: 105 lbs Suggested: 112-115 lbs Menarche: 15 yr Menses: <3x/yr Diet Hx: No Red Meat, Low Carb, Low Fat, and recently purging daily Training: >30 hr/wk Injuries: knee surgery, stress fractures (foot; spine) Family hx: both parents endomorphic Case Study: Female Athlete Triad

  16. Case Study: Female Athlete Triad Typical Training Day Breakfast: 1 mango, ½ cup blueberries, ¾ cup LF vanilla yogurt, 4 Wasa crackers, 1 T peanut butter Lunch: 3 oz tuna, 1 cup salad, ½ cup melon cubes Post Exercise: 590 ml sport drink Supper: 2 cups spaghetti & meat sauce, 1 cup skim milk, ¾ mixed veggies Intake: 1390 kcal Recommended: 2100 kcal NEGATIVE ENERGY BALANCE: -710 kcal

  17. BODY COMPOSITION & BODY WEIGHT • Athletic performance can NOT be predicted by these two factors only • Body weight can influence speed, power, & endurance • Weight class sports, runners, speed skating, wrestling, boxing, light weight rowing sailing • Body composition can influence strength, agility, & appearance • Gymnastics, figure skating, ballet/dance, volleyball, martial arts…

  18. Brain Muscle Blood sugar Muscle glycogen stores If low, may feel dizzy, light headed, fatigued, muscle feels heavy, decreased performance, poor recovery, higher risk for injury, especially if overtraining. How Much Do Athletes Need? g/kg BW not % 5 g/kg BW is minimum CHO for replacing muscle glycogen stores (5-10g/kg BW range) Carbohydrate…the prime fuel for Energy

  19. LOW CARB DIETS… • Lose water & muscle (if low kcal) • Dehydration fatigue • Set-up to crave & binge • Rotten apple breath (ketones) • Constipation (low fibre) • Lack of B vitamins (energy co-factors) • Deficiency in key nutrients (Fe, Ca) • Mood swings, depression, low libido • May slow down RMR (wt gain) • Weight quickly regained after diet (increase body fat) • Weight loss after 1 yr same as traditional weight-loss diets • NOT RECOMMENDED FOR ATHLETES

  20. CARBS: What Kind? • Whole Grains • Legumes • Vegetables & Fruit • Milk/Alt • Less refined starch & sugar More Fibre means slow releasing energy from complex carbohydrates

  21. Restore Muscle Glycogen • CHO for Immediate Recovery: • 1.0 – 1.5 g CHO/kg BW • 15-30 minutes post game or following intense training. Follow every 2 hours for up to 4-6 hours • 84 kg (185 lbs) x 1.0 – 1.5 = 84-126 g CHO • Sport drink (6%) 5 ½ cups (1400 ml) = 84 g • 500 ml chocolate milk + 12” sub = 120 g

  22. 50 grams Large banana + 250 ml choc milk 1 cup applesauce 750 ml Gatorade 1 cup spaghetti + ½ c tomato sauce 500 ml choc milk 1% 100 grams Peanut butter sandwich + 250 ml choc milk, banana 1.5 L Gatorade/Powerade Frozen fruit smoothie (750 ml) + 1 high CHO energy bar 4 oatmeal cookies + 500 ml choc milk 1% Recovery CHO…

  23. Dietary Protein Role • Growth, maintenance, & repair of tissues, antibodies, hormones, enzymes, RBCs, WBC etc. • Training ---- Net pro synthesis • Training ---- Stimulus to build muscle How Much? • Sports diet: 15-20% (total E) • AMDR: 10-35% (total E) • RDA: 0.8 g/kg BW per day Athlete Recommendations • Endurance 1.2-1.4 • Power/Strength 1.0-1.7 • Avg. Range 1.2-1.7

  24. Do Athletes Need More Protein? 0.8 g/kg/d 1-1.2g/kg/d 1.2-1.4g/kg/d 1.0-1.7g/kg/d RDA Adults Fitness/youth Endurance Strength North American diet easily provides: 1.4 to 2.0 g/kg/d

  25. Can Athletes Protein Intake Be Met Through Diet Alone? 1.7 g/kg/day for 65 kg soccer athlete beginning of training season 1.7 x 60 = 110 g protein/day Training Diet: Breakfast 2 eggs, 3 toast, 250 ml juice (22 g) Snack 1 750 ml sport drink, banana (1 g) Lunch 12” lean meat sub, 500 ml choc milk, 1 apple (38 g) Snack 2 Shake: 500 ml milk, 125 ml yogurt, 125 ml fruit (24 g) Supper 7oz (120g) chicken, L potato, 250 ml veggies, 1 roll, salad (70 g) Snack 3 500 ml cereal, 375 ml milk (21 g) TOTAL: 177 g protein = 2.72 g/kg/d

  26. Low Pro Diet Usually low calorie Risk for decrease LBM Amenorrhea micronutrieint deficiency (Fe, Zn…) Increased risk tendonitis & overuse injuries, delayed healing High Pro Diet Limit CHO intake Fatigue Poor performance Inadequate recovery Risk for dehydration Low fibre Used for weight loss, increase LBM, ultra-endurance training LOW vs HIGH PROTEIN DIETS

  27. Gain Lean Body Mass • RMR x AF + (500 - 1000) kcal • Regular resistance training • Rest days – sufficient “quality” sleep hours • Eat 6-8 times daily24/7, even days off • Balance of CHO (5-10g/kg), Pro (1.2-1.7g/kg), healthy fats (1-2g+/kg) • Energy dense foods • Limit appetite fillers • Accountability – food records, see sport RD • Supplements are not a short cut • Check for disordered eating, body image/weight issues

  28. Vegetarian Athlete • May be low in • Energy, EFAs, Ca, Fe, Zn, vit B2, B12, D • Monitor • Body wt/composition changes • Menstrual hx/amenorrhea (risk bone #) • Protein quantity & quality 1.3-1.8 g/kg • Iron status (CBC, S-ferritin), • increased risk in periods of rapid growth • Iron deficiency anemia decreases performance • Educate • Cooking, Shopping, Recipes/Menu Planning, Travel

  29. Protein Supplements • Whey (BCAA + cysteine) • Isolate – 90% availability, high quality • Concentrate – lower quality • egg albumin, casein, milk solids, soy milk protein, hemp etc. • Pros • Convenience, Portable, Calories • Cons • Most lack CHO & Micronutrients (Fe) • ? Safety <18 yrs • Risk banned substance Protein Supplements Not More Effective Than Dietary Protein

  30. Dietary Fats Role • E source; EFAs, transport fat-soluble vitamins; protect organs; cell membranes; help produce hormones; insulate nerve fibres How Much • Sports diet: 20-30% • AMDR: 20-35% total E • Athletes: ~1-1.5g/kg/d • Min. 6 fats per day Dietary Guidelines • 10% Saturated, 10% PUFA, 10% MUFA • EFAs – omega 3: 0.6-1.2% total E omega 6: 5-10% of total E

  31. Inadequate Risk for amenorrhea Red flag for disordered eating/ED Low body fat: lack organ protection Poor transport fat soluble vit (A,D,E,K) Inadequate EFA Lack satiety Excessive Compromise CHO & Pro intake GI upset Lethargy Risk: CVD, CA Unhealthy fats Increase body fat Pros & Cons of Fat…

  32. Fish Oil Supplement 1 gel cap = 150 mg EPA = 100 mg DHA = 250 mg 2 gel caps/day = 500 mg = 0.5 g Real Food 6 oz salmon = 1.9 g 4 x more omega 3 Choose fish 2-3 times per week Salmon, mackerel, sardines, swordfish, tuna, rainbow trout, omega 3 eggs. Also fortified milk, yogurt, cheese, energy bars Omega 3 Supplement???

  33. Other Nutrients to Monitor in Athletes… • B Complex Vitamins • Enriched whole grains, green leafy veg, high quality animal protein sources • Iron • Supplementation may be required (stages of iron deficiency) • Heme vs non-heme • Antioxidants • Vit C, B-carotene, Vit E, Se • Increase veg/fruit and whole grains • Suppl not supported by scientific literature

  34. Training & Competition Diets • Before • During • After

  35. BEFORE • Goals • Prevent low BG • Increase glygogen levels • Prevent hunger • Hydrate • Consider • Timing of meal before exercise • Intensity, duration, type exercise • Training or competition • Minimize GI distress • Everyone will tolerate different types and amounts of foods/fluids before training and competition.

  36. BEFORE CHO Loading • Supersaturate glycogen stores • Current Method • 3 days prior consume 7-10 g/kg/d • Endurance/Ultraendurance sports • Marathons, Triathlon/ironman, adventure • Long distance sports, Tour de France You don’t need to deplete with exhaustive exercise and or CHO restriction… old method.

  37. BEFORE • Night Before Events • Familiar foods • Ample time to digest • Top up bedtime snack • Day of Events • Fluids: 5-7 ml/kg 4 hrs prior • Meal before: • +500 ml fluids • Large meal; 2-4 g CHO/kg, 2-4 hrs prior • Small meal; 1-2 g CHO/kg, 1-2 hrs prior • Snack/liquid; < 1 hr

  38. BEFORE • Snacks before • 250 – 500 ml fluids within 1-2 hr prior • Portable – enroute training • Restaurant/fast food options • Readily available at home after school, etc.

  39. Do’s ? Low glycemic CHO, small amount low-fat protein ~2g CHO/kg >2 hrs ? Limit fibre Ample fluids Too nervous to eat: Dry CHO, sport drinks, dilute juices, blended drinks, Boost etc. Don’ts Try new foods or fluids day of competition Avoid eating/drinking Consume energy drinks, carbonated drinks, alcohol Include spicy, gas forming foods, fatty, high sugar foods BEFORE Comp/Training Considerations

  40. BEFORE MEAL EXAMPLES… • Meal 1 Instant oatmeal, ¾ c 1% milk, 1 banana, 1 boiled egg, ½ ww bagel, 1 tsp butter, water 549 kcal, 90g CHO, 23g Pro, 13g Fat • Meal 2 6” turkey sub, 591 ml apple juice, water 591 kcal, 96g CHO, 18g Pro, 15g Fat • Meal 3 3 oz chicken breast, 2 c cooked brown rice, 1 c stir fry veggies, 1 Tbsp olive oil, water 681 kcal, 94g CHO, 33g Pro, 19g Fat

  41. GOALS DURING EXERCISE / COMPETITION • Prevent hypoglycemia • Maintain hydration • Prevent hyponatremia • Consider • Environment – hot/humid/cold/windy/altitude • Intensity of exercise • Duration of exercise • Type of exercise – swim, biathlon, adventure racing, etc. • Access to foods/fluids

  42. DURING EXERCISE/COMP • Prevent hypoglycemia • > 60 minutes non-stop Duration: • 30-60 g CHO/hr • 2 cups Gatorade per hour • Athletes prefer sour (lemon) to sweet drinks; 6-8% CHO • Combo of CHO sources: glucose, sucrose, fructose, OR maltodextrin • 30 g CHO • 500 ml sport drink, ¾ most CHO sport bars, 1 banana, 3 Fig Newtons, ~1 sport gel • Multi-Events – consume CHO during breaks to sustain energy (sport drink, crackers, energy bars, fruit, milk/yogurt

  43. RECOVERY • FLUIDS – wrong choices • Carbonated drinks • Alcohol • Delays short term recovery • Energy drinks • Anxiety, insomnia, GI upset, rapid heartbeat, higher risk for injury, unwanted withdrawal symptoms. Do Not exceed 5.3 mg/kg <12 yr (2 Red Bull for 30 kg child) 8.0 mg/kg adult (2 RockStar, 1 Starbucks Grande)

  44. FLUIDS… Water 100% fruit juice Milk/Chocolate milk Sport drink Yogurt Smoothies 1 lb (0.5 kg) wt/sweat loss = 16-24 oz (450-675 ml) fluid High GI fluids Carb + Pro fluids Post game meal High CHO, Moderate Pro & Fat with Ample Fluids & Salt RECOVERY

  45. 4 Rs for Recovry • Restore muscle glycogen • Replace sweat losses • Repair muscle damage • Rest

  46. CASE STUDY SOCCER & RECOVERY NUTRITION • 15 yo male, 6’, 165 lb (75 kg) • Fatigue • Poor eating habits • Goal: increase LBM & Energy • Trains x2/day • Loses 3 lbs sweat at practice • High fast foods, eat “on the run” • High pro – low CHO bar 1x/d (recovery) • Dietary intake initial visit with sports RD • Kcal 2899, Pro:98g, CHO:344g, Fat: 124g • Recommended Intake • Kcal 4367, Pro:128g, CHO:600g, Fat:135g, Fluids: 3.5-4 L • 1.7-2.0g Pro/kg, 8-10g CHO/kg, 1.8g Fat /kg growing adolescent

  47. Initial Training Diet: Soccer Breakfast 2 c Cheerios, 1 c milk, (sleeps late) Practice 2 c water (over 1.5 hr) Snack Candy bar (famished), 1 c water after exercise Lunch Super Burger, L fries, 375 ml cola Snack No fluids or snack before practice Practice (2 hr), 1 c water Post Train Hi Pro, Lo CHO bar, 1 c sport drink Supper 3 oz chicken, 10” tortilla, ½ c lettuce, green pepper, 2 Tbsp creamy dressing, 375 ml sprite (fast food, in car) Snack 6 chocolate chip cookies, 1 c fruit punch (doing homework) 1Milk/alt, 8Grain/Starch, 6ozMeat/alt, 1/2Veg, 0Fruit, 2 Tbsp dressing/hidden fats 2.5 L Fluids Kcal 2899 CHO 344g Pro 98g Fat 124g

  48. YOUR RECOMMENDATIONS Food/Fluids • When • What • Where • How much Sleep • How much

  49. Recommended Training Menu Breakfast 2 c Cheerios, 1 c milk, 1 c OJ Practice 2 c water before & during Snack Banana, 2 Tbsp peanut butter, 2 c apple juice Lunch 2 tuna sandwiches on WW, 3 tsp Becel, 1 c V-8 juice, apple, 1 c water Snack 1 cereal bar, 1 c sport drink, (1 hr before) Practice (2 hr), 1 c water + sport drink Post Train 1 c water, 1 c choc milk, 3 c sport drink, (if 3 lb sweat loss) Supper 4 oz chicken, 1 ½ c rice, 1 c broccoli, garden salad, 2 Tbsp olive oil/vinegar, ¾ c mixed berries, 1 c milk, Snack 2 oatmeal cookies, 1 c milk, 1 oz dark chocolate 4Milk/alt, 13Grain/Starch, 8-9ozMeat/alt, 4Veg, 5-6Fruit, 8Tbsp dressing/+ less hidden fats 4+ L Fluids

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