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Nutrition Exercise Performance

Elite Athlete. FocusedGoal OrientedOptimal Training (Coaching/Atmosphere)Consistency (10 years)Well FedHappy. Basics of Nutrition. EnergyEssential NutrientsCarbohydratesLipidsProteinMineralsvitamins. Energy Levels and Metabolism. Low CaloriesDoubles recovery to 96-120 hrsIncreased catab

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Nutrition Exercise Performance

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    1. Nutrition & Exercise Performance R.Quintana PhD -Director of Sac State Human Performance Research Laboratory & SHAPE -Advisor/Coach of Elite Runners -Former Competitive Runner

    2. Elite Athlete Focused Goal Oriented Optimal Training (Coaching/Atmosphere) Consistency (10 years) Well Fed Happy

    3. Basics of Nutrition Energy Essential Nutrients Carbohydrates Lipids Protein Minerals vitamins

    4. Energy Levels and Metabolism Low Calories Doubles recovery to 96-120 hrs Increased catabolic hormones (tear down) and disruption of normal hormonal function Optimal Recovery within 24-48 hrs A balance of catabolic & anabolic hormones Positive calories Faster recovery Optimal for building protein (muscle) & connective tissue Anabolic Hormone Profile

    5. CHO and Protein CHO Roughly 60-65% of calories 6 servings per day in 5 meals (5-10 gms/kg of BW) This range is for: Daily energy needs of 1667 kcal/day (60% CHO intake ~ roughly 5 gms/Kg of BW) Tapering+CHO loading strategy (10 gms/kg of BW) Complex 100% whole grains, Fruits, Vegetables Protein Roughly 20% of total calories 1.2 to 1.6 gms/kg of BW in small quantities spread out out over 3-5 meals Vegetarian and Animal Lipid Remaining Calories Unsaturated FFA (Olive Oil - Virgin) Essential for neural and anti-inflammatory

    6. Timing of Meals 5 meals over the course of the day! Make sure to get 5-7 servings of complex grains, fruits and vegetables with small amount of protein and lipid Preworkout/Prerace Meal (3 hours prior) Complex 100% whole grains with water/nonfat milk/nonfat soy (200-400 calories) Minimize protein and lipid intake PostRace Meal (within 1 of workout/race) 20 grams of protein 200 calories of simple/complex CHO Speeds adaptation and recovery Peanut butter & jelly sandwich with nonfat milk

    7. Warning Signs of Inadequate Energy Intake Signs of overtraining! Menstrual cycle irregularity Loss of menstrual cycle Loss of skeletal muscle Increased perception of effort Slow recovery and adaptation Poor race performance Depression Increase injury Low iron stores

    8. Bone and Connective Tissue Optimal Caloric Balance Hormonal profile provides for bone/ligament growth and repair Fruits and Vegetables provide a ideal pH environment for the body Avoid sodas, caffeinated drinks and overconsumption of protein (acidity release minerals from bone) Well balanced diet that contains nonfat milk or soy fortified with calcium and adequate quality protein 1,000 mg to 1500mg with Vitamin D3 is recommended Sunlight - Sun-tanning of 15-30 min per day without sunblock

    9. Warning signs of Bone & Connective Tissue Issues Inadequate intake of calories Unbalanced diet Inadequate intake of fruits/vegetables/calcium/VitaminD3 Loss of menstrual cycle Stress reactions/fractures Ligament - tendonitis issues Knee - Hip injuries

    10. O2 transport and Mitochondrial Function Iron essential for O2 transport and mitochondrial function! A drop in Hg from 14 to 13 mg/dL = 3% decrease in O2 transport / utilization An 18:00 5km runner would be slowed by 32 seconds How to maintain O2 transport? Adequate iron intake, well balance diet and maintaining caloric balance!

    11. Warning Signs of Inadequate Fe Stores Sluggishness Fatigue Non-adaptation to training (going backwards) Increase in perception of effort Reduced race performance

    12. How Much Iron to Intake? Well balance diet with lean sources of “red meat intake” Heme-iron much more absorbable by body 1 mg of elemental Fe per kg of body weight to maintain levels of ferritin above 30ng/dL (Martin - USATF Recommendation) Liquid Iron with orange/apple juice (vitamin C) 1 tsp = 45 mg of Fe for a 45 kg female runner Too much Fe - poses problems so don’t take too much!

    13. Testing for Anemia & Low Iron Stores Female Hg levels should be between 12-14 gm/DL Levels below this indicate anemia - Iron deficiency Serum Ferritin levels should be above 50 ng/dL (Martin - USATF Recommendation) Levels between 30-50 ng/dL suboptimal Levels between 20-30 ng/dL iron depletion Levels below 20 ng/dL inadequate bone marrow iron

    14. Optimal Nutrition & Training Optimal nutrition will enhance your training by allowing you to: Progress and adapt to training Improve consistency Lower your injury rate! Keep you happy Allow you to achieve your GOALS

    15. Recommended Reading & Websites “Nutrition Periodization for Endurance Athletes: Taking Traditional Sports Nutrition to the Next level” Author: Bob Seebohar Nutrition Websites http://www.nat.uiuc.edu/mainnat.html http://www.thedailyplate.com http://www.mypyramid.gov

    16. For Further Information Roberto Quintana, PhD Director S.H.A.P.E., Human Performance Research, & I.E. Faria Exercise Physiology Research Laboratories CSUS 6000 J Street Sacramento, CA 95819-6073 Phone (916)278-4495 Fax (916)278-7664 Email: quintana@csus.edu Web: http://www.hhs.csus.edu/HomePages/KHS/Quintana/

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