Peak Performance Eat to Compete

1. Peak PerformanceEat to Compete Gale Welter, MS, RD, CSSD, CSCS Coordinator of Nutrition Services Campus Health Service University of Arizona This presentation was adapted from “The Winning Edge – Nutrition for Fitness and Sport” workshop, fall 2004, University of Arizona, College of Agriculture and Life Sciences, Department of Nutritional Sciences.

2. You are an elite athlete • You want to win!

3. You need every advantage you can get • You have to look for your edge • Your competition is looking for their edge, too.

4. Fundamentals of Athletic Performance • Genetics • Rest/ Sleep • Coaching • Training, Conditioning, Practice • Nutrition and Hydration

5. Advantages of Optimizing the Fundamentals • More and longer lasting energy • Greater and longer lasting concentration • Stronger immune function • less time “on the bench” • Reduced potential for injury • Less time “on the bench” • Better recovery • Between workouts/practices; between events • Better growth and repair

6. Advantages of Optimizing the Fundamentals Fundamentals = • More productive conditioning •  better practices •  stronger competition •  more “wins”

7. Fundamentals of Athletic Performance • Genetics • Rest/ Sleep • Coaching • Training, Conditioning, Practice • Nutrition and Hydration

8. Nutrition and HydrationEat to Compete Fundamentals • Four categories • 1. Hydration – Fluids • 2. Quantity • 3. Timing • 4. Quality

9. 1. Hydration Drink fluids throughout the day

11. Physical fatigue Mental fatigue Cramping Slower recovery Drink as much as possible during exercise with the goal of trying to replace all sweat loss. Sweat =Dehydration = Fatigue

12. Even Low Levels of Dehydration Impairs Exercise Performance Athletes at only 1.8% dehydration (not enough to trigger thirst) reached fatigue 3 minutes sooner than fully hydrated athletes cycling at 90% VO2 max ~ Walsh et al. Intl J Sports Med 15, 1994

13. Increased core body temperature Effects of Dehydration Reduced skin blood flow Reduction in stroke volume

14. Within 10-20 min Before Exercise Within 2 hrs Before Exercise During Exercise 6 - 12 ounces every 15 - 20 min 14 - 22 ounces cool fluid 7 - 10 ounces cool fluid General Fluid Guidelines American College Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000

15. After Exercise Before: 145 lbs After: 143 lbs Loss = 2 lbs 16 to 24 ounces per pound weight loss Current Fluid Replacement General Guidelines American College of Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000

16. Know Your Sweat Rate andGet in front of it!

17. Sweat Rate Calculation ExampleGet in front of it! Wt before exercise 176# Wt after exercise (subtract) - 174# Difference 2# x 16 oz = 32 oz Plus fluids consumed during exercise 70oz Total fluids used during activity 102oz Fluids used 102 oz/ hours of activity 2 hr = Sweat Rate of 51oz/hr

18. Sweat Rate How to get in front of it Divide by the number of times you will get a drink per hour during your activity into your Sweat Rate per Hour. So… …at a sweat rate of 51 oz per hour… If You Drink Every:You Need to Drink: 10-12 min. (5x/hr) 10 oz each time 15 min. (4x/hr) 13 oz each time 20 min. (3x/hr) 17 oz each time Note > Each green Gatorade cup holds 12 oz when completely full.

19. Everyday Practical Application • Start Hydrated • Cool beverage(50° - 59°F) • Know signs of dehydration: • Thirst, irritability, fatigue, general discomfort • Headache, weakness, dizziness, cramps, chills, vomiting, head or neck heat sensations • Heat acclimatization increases fluid needs, possibly sodium Your urine color Casa et al., J Athletic Training 35, 2000

20. Fluid Replacement Goals • Prevent Dehydration! • Limiting factor in exercise performance • Everyone is different, know your needs based on • Sweat rate • Body size • Specific activity • Drink BEFORE you are thirsty • American College of Sports Medicine experts “ Thirst alone is not the best indicator of the body’s fluid status.” July 2003

21. Add Carbohydrate to Fluids? Stop-&-Go Sports Study • Research from U.K. using Shuttle Run test • Action like that of baseball or football • Sprinting ability: 2 min longer with sport drink vs. water trial Nicholas et al. J Sport Sci 13:283-90, 1995

22. Adding Carbohydrate during Activitywith Fluids and/or Food • High-intensity sports (intermittent or continuous activity) lasting longer than 60 min: • Drink/Eat 30 - 60 g CHO (120-180 calories) every hour • 20 - 40 oz Sports Drink (6 - 8% CHO) • Or drink water and eat some high carb food • Ex: 1 Large banana or 3 - 6 Fig Newtons

23. Nutrition and HydrationEat to Compete Fundamentals • Four categories • 1. Hydration – Fluids • 2. Quantity • 3. Quality • 4. Timing

24. QuantityMeeting YourCALORIE Needs Carbohydrate, Protein & Fat Goals

25. Men Activity level Light (≤1 hr / day) - 18 Moderate(1-4 hrs/day) – 19* Very Active (4+ hrs/day) – 21+ Women Activity level Light (≤1 hr / day) - 15 Moderate(1-4 hrs/day) – 16* Very Active (4+ hrs/day) – 19+ Estimating How Many Calories You Need Multiply your weight by the activity factor for your current level of training and conditioning *Some smaller/leaner athletes in “skill” sports like gymnastics and diving may not need this many calories

26. ATP Production

27. AMINO ACIDS FATTY ACIDS GLUCOSE Cell Membrane Inside Cell Anaerobic (without oxygen) SomeATP Aerobic (with oxygen) Lots of ATP

28. Low Intensity Activity High Intensity Activity Glucose Fatty Acids Amino Acids

29. Carbohydrates (CHO) Carbohydrates  Glucose  Glycogen

30. Small and Limited Glycogen Stores

31. Glycogen & Endurance Exercise

32. Inadequate Carbohydrate Intake

33. Inadequate Carbohydrate Intake

34. Carbohydrate Needs • General rule of thumb: For general training needs: 2.5-3.5 grams of carbohydrate x pounds of Body Wt (Up to 4.5 g / lb for endurance athletes) ex: 150 # x 3 g = 450 g carbs (1800 calories) • Carbohydrate foods include grains, cereals, starches, fruits and vegetables

35. Carbohydrate Intake Guidelines Bottom Line: Eat throughout the day Rosenbloom , Sports Nutrition: A guide for the professional working with Active People, 2000

36. PROTEIN

37. Major Roles of Protein • Tissue Growth • Tissue Repair and Maintenance • Minor Protein Role • Fuel Stores - Small Amounts

38. How Much Protein Do You Need? • Depends on the type and intensity of your activity: • Endurance: 0.6 – 0.7grams / # body wt/day • Strength/power: 0.7 – 0.8 grams / # body wt/day (general population: 0.4 grams / # body wt/day) • Ex: 230# lineman ~ 160-185 g/d(0.7-0.8 g/# BW/d) • Ex: 125# distance runner ~ 70-85 g/d (0.6 – 0.7 g/#BW/d)

39. What does 180g Protein look like ? Source: exchange system estimates

40. What does 100g Protein look like ? Source: exchange system estimates

41. How Much Protein Do YouNeed When Adding Muscle Mass? • Use the upper part of the range(0.6 – 0.9 g per # body weight) when you are working on adding muscle mass (first 3 to 6 months) • After muscle mass gains have been reached, lower levels of protein will maintain the mass due to the training effect of increased protein metabolism • The source of protein doesn’t seem to markedly effect higher muscle mass, but more research is warranted

42. Protein Before or After Workouts? • Current research favors eating/drinking a protein/carb combination AFTER workouts, (especially weight workouts) • Ex: • Meal replacement shakes (typically 20-40 g protein) • Turkey sandwich (~ 20-30 g protein)

43. Protein Take-Home Points • Most active people and athletes eat adequate protein for muscle growth • Attention should be focused on adequate caloric intake (CHO mainly) to spare protein for muscle growth and repair • Timing and quality of protein may be more important than quantity • Nutrition is important, but does not replace a proper exercise training program for muscle growth

44. Fat • 20 – 35% Calories • Concentrated Calorie Source • Efficiently Metabolized

45. Healthy Fats and Oils • Have some every day • 20 – 35% of calories • 25% of 1400 calories ~ 40 g/d • 25% of 2200 calories ~ 60 g/d • 25% of 3500 calories ~ 100 g/d • Use this Label Reading rule of thumb to determine whether there is a moderate amount of fat in a food • 3 g fat per 100 calories (~ 27% of calories)

46. Very Low Fat DietsNot RecommendedToo little dietary fataffects:mental functionimmune function hormone function absorption of some vitamins energy levels

47. Healthy Fats and Oils • Eat more • Monounsaturated fats: Nuts, seeds, nut butters, olives, olive oil, and avocados • Polyunsaturated fats: • Vegetable oils: canola, safflower, sunflower, corn, soybean, etc • Omega-3 fatty acids: fish (ex. tuna, salmon), fish oil, walnuts, flaxseed • Eat less • Saturated fats: visible fat in animal products (meat, poultry skin), whole dairy products (cheese), palm / coconut oils • Hydrogenated oils: in packaged foods (cookies, crackers, mac ‘n cheese mixes)

48. Nutrition and HydrationEat to Compete Fundamentals • Four categories • 1. Hydration – Fluids • 2. Quantity • 3. Timing • 4.Quality

49. Timing is to successThis could be your “Edge” • Spread food & drink intake throughout the day • Eat every 3-4 hours during the day, begin with breakfast • Get your “edge” by planning your food more specifically to your conditioning, practices and games/competitions

50. 2 - 4 Hours BEFORE Exercise • Eat a high carbohydrate, low fat, moderate protein meal • Ex. 125 g CHO, low fat, moderate protein • Turkey sandwich with 1 slice cheese, 2 slices turkey, 1 tsp. mayonnaise, lettuce and tomato. 1 cup pasta with vegetables and fat free Italian dressing. 1 banana • Choose familiar foods • Drink at least 16 fl.oz of fluids