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The Basics of Sports Nutrition and Supplementation

The Basics of Sports Nutrition and Supplementation. Brian Zehetner MS,RD,CSSD,CSCS Fueling Performance, LLC bz@fuelingperformance.com. Objectives. Basic guidelines and philosophies Athlete characteristics Hydration recommendations The “ skinny ” on the macronutrients

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The Basics of Sports Nutrition and Supplementation

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  1. The Basics of Sports Nutrition and Supplementation Brian Zehetner MS,RD,CSSD,CSCS Fueling Performance, LLC bz@fuelingperformance.com

  2. Objectives • Basic guidelines and philosophies • Athlete characteristics • Hydration recommendations • The “skinny” on the macronutrients • Eating before, during, and after training sessions and events • Supplementation

  3. Daily Nutrition Strategies • Drink plenty of water • Lots of fruits and vegetables • At least 3 servings of low-fat dairy • Focus on lean meats and vegetable proteins • Aim for whole grain carbohydrates • Multi-vitamin/mineral supplement • Additional supplementation if needed

  4. The Fueling Performance Philosophy • 4 distinct goals need to be addressed • Make the “right” food choices • Eat the “right” foods at the “right” times • Use simple supplementation strategies that are proven • Incorporate advanced supplementation strategies, as needed, at the elite level • Why is this important?

  5. The Nuts and Bolts of Being an Athlete • Genetics • Height • Weight • Body composition • Training • Cardiovascular and strength training • Sport-specific drills • Psychology • Focused attitude • Killer instinct • Nutrition • Food • Supplementation

  6. So What is the Goal? • Provide ENERGY • Run faster • Jump higher • Lift more weight for strength gains • Recover faster from injury • Keep your mental edge

  7. Carbohydrates Bread, rice, pasta, bagels, cereals, vegetables, fruits, sports drinks, oatmeal, yogurt, and milk Proteins Lean beef, chicken, pork, low-fat cheese, low-fat milk, yogurt, peanut butter, eggs, fish, shellfish, beans, tofu, nuts, and seeds Brief Overview

  8. Fats Vegetable oils, light margarine, low-fat mayonnaise, low-fat salad dressings, nuts, seeds, and avocadoes Fluids Water, sports drinks, low-fat milk, tea, coffee, fruit juices, sports shakes, and smoothies Brief Overview

  9. Hydration • No research to support 8-8oz. cups per day • Best advice • Drink half your body weight in ounces • Example: 200 lb. man drinks 100 oz. per day • Approximates the fluid lost from feces, urine, sweat and breathing • KISS method • Make sure urine is pale yellow to clear • Avoid dehydration headaches

  10. Hydration for Performance • Before event • 16 oz. 1-2 hours prior • 8 oz. 15 minutes prior • During event • 5-10 oz. every 15-20 minutes • Sweat test • After event • ~ 24 oz. per pound of body weight lost

  11. Sweat Test for Replenishment “During” Exercise • Important points • When you drink something, you’ll weigh more • 1 cup is 8 oz. and 16 oz. is 1 pound!! • Weigh yourself before one-hour training session (170 lbs.) • Weigh yourself after the training (168 lbs.) • Drink about 2 cups (16 oz.) per pound of weight lost • 16 oz. x 2 pounds lost = 32 oz. to replenish fluids

  12. Things to Keep in Mind…Regarding Energy • Carbohydrates and fats are our main energy sources • The more intensely you do an activity, the more carbohydrate will be used to fuel the activity • The longer you do an activity, the more fat will be used to fuel the activity • Protein is always needed for muscle development and recovery • Can be used for energy in prolonged activities

  13. Carbohydrate Facts • Primary function is energy production • 40% of kcals expended at rest • Carbohydrate produces energy 3 times faster than fat • Hierarchy of muscle sugar, blood sugar, and liver sugar • “Hitting the wall” or “Bonking”

  14. Fat Facts • 60% of kcals expended at rest • 2 major sources of energy • Plasma free fatty acids • Muscle fats • Can’t forget about the adipose tissue • As intensity increases, fat utilization decreases

  15. Protein Facts • Accounts for less than 5% of total energy expenditure at rest • May contribute up to 15% of energy during prolonged exercise • As sugar stores decrease, protein becomes more important • 2 primary sources • Amino acids in the muscle (BCAA’s) • Sugar manufactured in the liver

  16. How Much Energy Does Our Body Store? • ATP/ Phosphocreatine (5 kcals) • Enough to cover 90 yards • Carbohydrate sources • Muscle sugar, blood sugar and liver sugar (total of 1,920 kcals) • Enough to cover 20 miles • Fat sources • Fat tissue in muscle, serum fatty acids and good ‘ole body fat (total of 83,000 kcals) • Enough to cover 825 miles

  17. Pre-Game Nutrition Timing • 3-4 hours prior to start • Full meal with carbohydrate, protein and some fat • 2-3 hours prior to start • Small high carbohydrate, moderate protein meal • 1-2 hours prior to start • Snack with mostly carbohydrate and some protein • Less than 1 hour prior to start • Sports drinks and water primarily

  18. Pre-Game Nutrition Timing • 3-4 hours prior to start • Egg omelet, whole grain pancakes with syrup, fruit, chocolate milk • 2-3 hours prior to start • Multi-grain bagel with peanut butter, 2 yogurts, milk • 1-2 hours prior to start • Milk/fruit/yogurt smoothie or energy bar

  19. During Practices and Games • Carbohydrate/ electrolyte sports drinks are the way to go • Approx. 60 grams of carbohydrate per hour • 8 oz. of a sports drink every 15 minutes (56 grams) • KISS method • Drink at all breaks between events • Water plus carbohydrate is fine as well

  20. Post-Game Nutrition Timing • As soon as possible after the practice/game • Carbohydrate/protein combination (3-4:1 ratio) • 1.0-1.5 gms/kg carbohydrate plus 15-20 gms protein within 30 minutes • Gatorade Nutrition Shake, chocolate milk, etc. • Ideally, within two hours of practice/game • Balanced meal with carbohydrate, protein, and some fat • Salad, chicken breast with marinara sauce, whole grain pasta, and a cooked vegetable

  21. What About Snacks? • Pay attention to your environment • Use common sense • Make the “right” choice MOST of the time • Try to incorporate carbohydrates, proteins, and fats together • String cheese with crackers • Trail mix • Apple slices with peanut butter • Sports nutrition bars • Edamame

  22. Supplementation • If your diet and training aren’t where they should be, supplements WON’T help you • Simple supplementation strategies that are proven • Sports drinks and bars • Post-workout and recovery shakes • Vitamin-mineral supplement • Protein powder • Fish oil • Glucosamine/ Chondroitin/ MSM

  23. Summary • Nutrition is crucial to athletic performance • As training changes, nutrition needs change • If training and diet are optimized, appropriate supplementation may be beneficial • Use common sense!!

  24. Questions???

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