Nutrition for athletes

1. Nutrition for athletes Andrew Lambert, CSCS, July 2nd 2011

2. So, you want to be a ski racer? Elite female ski racers are on av: Very strong lb for lb Carry a moderate amount of muscle mass Are moderately lean (15-20% body fat) Have endurance (aerobic and anaerobic) Extremely developed core strength Are explosive (lower body power) Train av. 4-5 hrs per day dryland during the summer and fall Need fuel for this amount of activity! Eating right and training right can help you achieve these qualities over time.

3. Quality nutrition will: • Help maximize exercise performance by providing the fluids, nutrients and fuels required during high intensity training • Decrease recovery time from strenuous physical activity • Prevent injury during exercise as a result of fatigue and speed recovery if injured • Decrease risk of illness as a result of high intensity training and competition • Enhance concentration, skill and precision • Facilitate healthy body composition • Help maintain overall good physical health

5. What are the six main classes of nutrients? • Carbohydrates • Fats • Proteins • Minerals • Vitamins • Water

6. What are ‘good’ and ‘bad’ fats? • Monosaturated, polyunstaurated = good • Saturated, trans fats= Bad! Why? • Increased circulating blood lipids (e.g. cholestorol) • Increase in plaque deposits in arteries (artheroclerosis) • Increased belly fat (leading to hypertension, diabetes, heart disease) • Developing good habits early in life = better habits as an adult and optimal health.

7. I’m young and fit. Young fit people don’t get heart disease, right? • Plaque deposits seen in children as young as 2 • Hypertension and type 2 diabetes used to be seen mainly in adults. These conditions are now becoming epidemic in tennagers and young adults. • What’s the problem? Too little exercise, too much sugar, too much fat (excess calories) • Set habits for life…start as an athlete

9. Bad Fats:Saturated fats…..Transfats

11. OK, so saturated fats are bad, should I stop eating dairy? • Dairy is a crucial as it is high in both protein and calcium. Protein is vital for cell repair and growth, calcium is essential for bone health (strength) • Bone mineral density is established during adolescence. If you restrict calcium, you will likely achieve less BMD as a teenager which will increase your chances of bone weakness diseases as an adult. • Eat skim products rather than full fat as they contain less saturated fats.

12. Who does their own grocery shopping? • Be active in making good choices • Know your labels (sugars, fats, carbs etc). • Make lists and be prepared • If you don’t know how to cook, learn to cook!

14. Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food. • Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions. • Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil

15. Myths and facts about fats • Myth: All fats are equal—and equally bad for you. • Fact: Saturated fats and trans fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease. • Myth: Lowering the amount of fat you eat is what matters the most. • Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health. The key is to eat more good fats and less bad fats. • Myth: Fat-free means healthy. • Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories. • Myth: Eating a low-fat diet is the key to weight loss. • Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.

16. Protein Why is protein important for athletes? • Proteins are the building blocks of the body, essential for repair and growth of muscle. • Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen. • Inadequate protein will slow down muscle repair and recovery BUT excessive protein results in fat accummulations.

18. What are the best sources of protein? • Food, Amount, ProteinFish, 3 oz, 21 grams Chicken, 3 oz, 21 grams Turkey, 3 oz, 21 grams Beef, 3 oz, 21 grams Milk, 8 oz, 8 grams Tofu, 3 oz, 15 grams Yogurt, 8 oz, 8 grams Cheese, 3 oz, 21 grams Peanut butter, 2 tbsp, 8 grams Eggs, 2 large, 13 grams

19. Daily protein requirements • The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day. • Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day • Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day • Eat protein in some form with every meal

20. What about the fat in animal protein? • Animal fat is saturated and can lead to cardiovascular disease in later life if over-consumed. • Choose predimonately lean cuts of meat. Avoid fatty meats and processed meats. • Athletes need iron. Red meat is important for athletes in moderation to maintain iron levels (particularly female athletes – menstruation). • If you don’t eat red meat, you may need an iron supplement.

21. Advantages of protein supplements: • Convenient – great to get protein into the body directly after a workout • Easily to digest – gets to the muscle faster and speeds up recovery • Has a full amino acid profile (is a ‘complete’ protein) • CHO + PRO supplement may reduce delayed onset muscle soreness (DOMS) • Types of protein supplement: Whey isolate is best (powder form) Power bars, cliff bars etc. Soy protein (vegans) Chocolate milk?

22. The downside of a protein supplement: • Can be expensive, but compare to cost of eating a steak or lean cuts of meat. • Beware tainted products. Numerous ‘off the shelf’ products have not be tested for purity and may contain banned substances. • Use only tested sources. Our source: www.infinitnutrition.com • Click on pacific sport logo at the bottom to order • When should I take my supplement? If aiming for weight gain, go before and after training. Maintenance and recovery, go after training.

23. Chocolate Milk as a recovery drink • Chocolate milk has a comparable CHO and protein content to many commercially available recovery drinks (containing CHO and PRO) – Choc milk has a similar ratio of protein to CHO as recovery drinks. • CHO may be a practical alternative to commercially available fluid replacement drinks and CHO/PRO recovery drinks following intense, exhaustive exercise. • Convenient, cheaper and tastier However…..slower to digest than Whey Isolate. May be effective in protecting the muscle against muscle degradation but not as effective in promoting muscle synthesis. ++Be aware of high sugar content! Choclate milk is very calorie dense

24. What about electrolytes? • Electrolytes (e.g. sodium, potassium, calcium, magnesium) are lost during exercise through sweating, breathing, excretion. • Electroylte loss in particularly evident in hot, humid conditions and in the cold. • A number of effective supplements available (e.g. E-load, gatorlyte) so accellerate replenishment.

26. Should I use a sports drink? • In hot, humid, or cold conditions, have BOTH a bottle of water and a sports drink (e.g. gatorade, e-load). • On glacier camps, hydration is a challenge due to altitude and heat / cold. Use both water and a sports drink. • During long workouts you will need to top up on CHO. Use a sports drink OR a snack.

27. Carbohydrate (CHO) • Why is carbohydrate important to athletes? • Intense training uses muscle and liver glycogen and glucose (both come from ingesting CHO) as the primary fuel source. If you don’t eat, or you limit CHO intake, you will have difficulties with intense training (fast to fatigue). • The brain needs blood glucose to function optiomally. If you fail to ingest CHO for lengthy periods, brain function slows down (symptoms of poor concentration, difficulty with tasks, irritability). • Important to eat regularly (every 3-4 hrs and use a CHO drink, snacks during workouts.)

28. Can I survive on fat and protein? • Survive…yes, thrive….no • Fat utilization requires many more steps, energy production is slower. Therefore, low intensity exercise is possible, but as soon as intensity increases, CHO is required. • Protein is used for energy as a last resort. Catabolism (breakdown of tissues) may occur when CHO is not available and intense exercise continues. • Mostly endurance athletes towards the end of an event….or athletes who forget to eat at regular intervals. • Muscle breakdown is BAD for skiers! We want to maximise muscle growth! Skiing is a sport where muscle size and strength is an advantage!

29. Glycemic index and load • The glycemic index (GI) measures how fast and how much a food raises blood glucose levels. Foods with higher index values raise blood sugar more rapidly than foods with lower glycemic index values do. • The glycemic load (GL) The glycemic load takes into account not only how quickly a certain food is converted into sugar in the body but also how much sugar (carbohydrate) a particular food contains. Glycemic load or GL combines both the quality and quantity of carbohydrate in one ‘number’. It’s the best way to predict blood glucose values of different types and amounts of food.

31. Should I avoid high GL foods completely? • Problem 1 – all your favorite ‘guility pleasures have a high GL (e.g. chocolate, ice cream, doughnuts, cakes, pizza etcetc) • Aim to have the vast majority of caloric intake coming from unprocessed sources. • Aim that most foods have a high nutrient value • Aim for the 90-10 rule. 90% of calories come from wholesome sources. 10% can be whatever you like (e.g. treats are OK occasionally) • SOME high GL foods may be good for athletes directly after activity to get CHO to the muscles faster and promote recovery. NOT good in preparation for activity.

32. Vitamins and Minerals • Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are vitamins A, C, D, E, K and the B vitamins. You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. • For athletes, vitamins are crucial for immune function, for cell function and growth and provide anti-oxidants (reduction in free radical diets. They also increase enzyme activity which are crucial to athletic performance. • Athletes are constantly under physical (and emotional) stress. A diet high in nutrients will help you combat these stresses and prevent illness.

33. Do I need a vitamin supplement? • Generally, if you are eating well, you should have all your vitamin ‘bases’ covered. • Some see a vitamin supplement as an ‘insurance policy’ if they fail to get adequate vitamins in the diet. • Vitamin supplement is a good idea when on the road (diet is generally not ideal). • Consider: Vitamin C (anti-oxidant and for immune support) Vitamin D (for people living in northern climates) Omega-3 Fish oils (immune function, reduce inflammation) Multi-Vit (on the road and as an insurance policy).

35. Organic or not organic? • Organic foods should be naturally cultivated without pesticides or hormones. • Some are noticably more expensive, some are comparable or even cheaper. • Fresh is as important as organic (my opinion). Less time between the farm and the plate • Aim to buy local produce that does not have to travel far. • Aim to target certain foods.

36. TOP 10 FOODS TO BUY ORGANIC (CSC Pacific recommendations) • Conventional apples can be sprayed with up to 36 different types of pesticides. • Thin skins are heavily sprayed with pesticides which makes the risk for pesticides to penetrate below the skin higher. • Some strawberries are colour enhanced, as well as containing a number of other pesticides. Imported strawberries contain the highest amount of chemicals, as the pesticide regulations may not be as strict in other countries. • Celery lacks a protective outer layer, which makes the many different chemicals required for conventional growth almost impossible to wash off. • Vineyards can be sprayed with over 30 different types of pesticides throughout the growing seasons. Because grapes have an extremely permeable, thin skin, even peeling will not eliminate the residues.

37. Safest Non-Organics • If buying organic is not an option, the following list of foods have the lowest levels of pesticides and therefore are the safest non-organic fruit and vegetabls to eat: • Asparagus • Avocados • Bananas • Broccoli • Cauliflower • Kiwis • Mangoes • Papayas • Pineapples • Onions

39. Timing of nutrition • Nutrition should be structured and timed to provide energy for workouts and to provide nutrients for recovery following workouts. 1. Eat a healthy breakfast • If you exercise in the morning, get up early enough to eat breakfast - blood sugar may be low otherwise. 2. Size matters • Be careful not to overdo it when it comes to how much you eat before exercise. The general guideline: • Large meals. Eat these three to four hours before exercising. • Small meals. Eat these one to two hours before exercising. • Snacks.Directly prior to and during exercise.

40. Timing of nutrition cont. 3. Snack well (2-3 snacks during the day between meals) • Can help keep up your blood sugar and prevent distracting hunger pangs. Good snack options include: • Energy bars or drinks • Bananas or other fresh fruit • Yogurt • Fruit smoothies • Whole-grain bagel or crackers with peanut butter • Granola bars

41. Timing of nutrition cont. 4. Eat during your workout. If > 1-1.5hrs. During a long workout, • have a snack midway (gatorade, banana, apple – easily digestible). Keep blood sugars normal. 5. Eat directly after you exercise • To help synthesise new muscle and to replace glycogen stores, eat a meal that contains both protein and carbohydrates as soon after your workout as possible. Your muscles are like sponges directly after a workout….but, the longer you wait the less ‘uptake’ will occur. Pre-prepare your post workout meal OR bring a PRO/CHO shake to the gym. 6. Drink up • Don't forget to drink fluids to help optimize your exercise and workouts. You need adequate fluids before, during and after exercise to help prevent dehydration.

42. How much do I need to eat? • Depends on your goals but….. • Every athlete should eat 5-6 x per day and meals should be spread out every 3-4 hrs • 3 x ‘meals’ and 2-3 x snacks • Goal is to maintain a consistent energy level, and consistent blood glucose (esp. important for cognitive function)

43. What is Resting Metabolic Rate (RMR)? • Calories burned without considering movement (at rest and at sleep) • Myth? – lean people have a fast metabolism • Women 1200-1500 kcals p/day • If you lose weight, your RMR will decrease (less calories consumed.) Obese people have a higher RMR. • However, active people and athletes burn many more calories through movement and exercise (calories burned during activity may be > RMR). • RMR can vary 25-40% between individuals (genetics).

44. WANT TO BE INCREDIBLE?

45. Female Athletes and Muscle Mass • You are unlikely to become a muscle bound hulk with strength training! • Women have a much harder time putting on muscle mass than men due to much lower levels of circulating testosterone hormones. • Some gains in size, most gains in tone, strength and power.

47. Eating for weight gain • Aim to create a net positive energy balance (consume slightly more calories than you expend). • Eat 6 x per day (add snack late in the day) • In combination with muscle growth (hypertrophy) program. • Whey isolate protein – high quality protein in supplement form can assist in weight gain + CHO • Milk (casein protein) is also a good source. • Creatine supplementation when you have mastered everything else.

48. Goal is to develop lean muscle mass – expect some fat gains in addition to muscle. • Developing lean muscle mass takes TIME and ENERGY! • Consider genetics – some people are more predisposed to developing muscle than others (those with higher % type 2 fibers esp.)

49. Eating for weight loss • Big NO NOs for athletes: • Missing meals • Starvation diets • Restricting CHO (low carb diet) Why? – the body will slow metabolism and shut down certain processes such as the menstrual cycle to compensate. Severely restricted diets will result in catabolism (break down) of muscle. Energy levels will be low, motivation low, irritable, depressed, difficulty concentrating etc etc.

50. Eating for weight loss solutions • Create a slight negative energy balance over time (less calories are consumed than expended) through both diet and exercise • 1 hr of running = 500-700 kcals • 1 big mac=540 kcals, 29 grams of fat! • -500 kcals per day = 3500 kcals p/wk= 1lb • Don’t think ‘dieting’ or ‘calorie counting’. Think of having a well rounded diet and still eating 5 x per day. • Slight reduction in portion sizes. • Cut out the crap!