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Nutrition for Athletes Nutrition 101: Ask a Dietitian [email protected] Agenda • • • • • Introductions General Nutrition Supplements Hydration/Alcohol General Recommendations [email protected] Food For Fuel • Kathryn “Kate” Hoy – MFN, RD, CDN – USAT, USAC, ACSM • Who I’ve worked with… • Who I work with now… • Why should you care… [email protected] What do you see? [email protected] General Nutrition • Macronutrients – Carbohydrate – Protein – Fat • Micronutrients – Vitamins – Minerals • Water [email protected] Background • Genetics & Nutrigenomics – Hard vs. Easy Gainer • Predetermined genetic weight (Leibel, Rosenbaum & Hirsch 1995) – Examine your genetic profile – Environmental profile [email protected] Key Principles • Energy Intake = Energy Output • Consistency & Volume • Mindful Eating – Behavioral economics – Complementary foods [email protected] Energy From Food • Muscles & Nutrients – Type l, Type lla, Type llb • Type llb = phosphagen system reliant • Phosphocreatine • Storage & Use – Glycogen – Fat Mass – Musculature [email protected] Macronutrient Breakdown • Energy Availability Nutrient Ideal Current Carbohydrate ~55% 42% – BMR Quick Take Protein ~20% 17% Fat ~25% 40% • ~31.2 x Wt (kg) Short, SH et al., Hickson JF et al. • Average male has 1800kcal stored [email protected] Carbohydrate • Quick Release Energy – Ability to sustain mod-heavy exercise relies on initial content of skeletal muscle glycogen – Depletion of muscle glycogen is single most consistently observed factor that contributes to fatigue • Primary fuel • Bread, pasta, fruit, some dairy and vegetables • Make half your grains “whole” i.e. – whole wheat, oat, quinoa, barley, corn [email protected] Smart Calories - Carbs • Whole grains – hearty breads & dense breads (multi-grain, pumpernickel, egg etc.) • Fewer “watery” fruits & veg. unless in combination w/other foods • Use milk as a base [email protected] Smart Carbs Grains What counts as an ounce equivalent of grains? In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the Grains Group. [email protected] Smart Carbs Fruit What counts as a cup of Fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake [email protected] Smart Carbs – Dairy What counts as an cup in the Dairy group? In general, 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. Additionally, 1 cup of soymilk counts as 1 cup in the Dairy Group. [email protected] Protein • Last Resort Energy • Building Block for Life • Lean meats, nuts & seeds, beans & legumes, eggs, soy, some dairy • Look for lean meats (80% lean or better), plant-based protein included 1xday [email protected] Smart Calories – Protein • Good Options: lean cuts of beef/pork, chicken and fish, nuts, dairy (milk, cheese, yogurt), beans • Complete proteins: mac & cheese, beans & rice, grilled cheese [email protected] Protein Options What counts as an ounce equivalent in the Protein group? In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group. [email protected] Fat • Long Term Energy • Responsible for vitamin & mineral metabolism • Look for natural fats i.e. – Olive/Canola oils, nuts & nut butter (almond, peanut etc.), avocado, butter vs. margarine [email protected] Smart Calories – Fat • Healthy Fats: nuts/nut butters, avocado, olive oil, fish (tuna & salmon) • Limited Fats: butter, margarines, bacon, lard (Oreos!) [email protected] Smart Fats Created Fats: Fried foods, doughnuts, traditional fast foods [email protected] Natural Fats : nuts/nut butters, seeds, lean meats, avocado, olive and grain oils Guidelines Pre & In Seasons Off Season 20% 30% 55% 60% 20% 15% Protein Fat Carbo Protein Fat Carbo 60:20:20 • CHO at low end of “high CHO” to provide extra kcal for building • Protein & fat for sustained energy [email protected] Micronutrients • Vitamins – Water Soluble • Thiamine, Riboflavin, B6, Niacin, Pantothenic Acid, Biotin = energy production during exercise • Folate & B12 = production of RBC, protein synthesis, tissue repair and maintenance – Fat Soluble • Vitamins A & E = antioxidant properties • Vitamins D & K = bone formation/maintenance [email protected] Micro. Cont’d • Minerals – Macro • Calcium, Phosphorus, Magnesium, Sulfur, Potassium, Sodium, Chloride = muscle function/bone strength & osmolality – Micro • Iron, Zinc, Chromium, Boron = metabolism & tissue repair [email protected] Tips of the Trade • Nutrient-Dense – Ratio of nutrients to kcal w/in a food • Variety – Eat at least 3 kinds of foods at each meal • Aim for foods in their natural state • Eat smart and eat often – 5-6xday [email protected] Mindful Eating • Evaluate current consumption patterns – 3 day food journal • Smart calories – Food-based – Nutrient and energy density – Pair complementary foods – Nutrition label (yeah…I went there) [email protected] Nutrition Labels [email protected] Consistency • Start w/3 day food journal patterns • Establish a system that works for you…and stick to it • Don’t skip meals/snacks! Meal Timeframe Breakfast Between 9-10AM Snack ~11:30 Lunch Between 1-2PM Snack ~4:00 Dinner Between 7-8PM Snack ~10:00PM [email protected] Timing • Peaks & Valleys • Muscle synthesis maxed w/ frequent meals – 6x a day! 3 meals 3 snacks • Kcals can come from liquids or solids [email protected] Timing Continued [email protected] Misconceptions • Protein needs have to be higher – Protein has a natural limit of 1g/kg bw • You NEED supplements – No research to support this claim • Men don’t have a weight cycle – Hydration status and environmental cues cause natural shifts in weight • Low CHO diets are best for lean mass – Research shows low CHO diets increase lean mass protection in starvation states but… • Eating late at night increases fat mass – This depends on the types of foods eaten. Research lends itself to fat mass increasing d/t lifestyle issues associated with late night eating [email protected] Patience • Safe & effective weight gain/loss is limited to 1lb/week – Weight gain/loss in excess of 1lb/week varies in composition • Set-up a system and test it…I’m here to help! [email protected] Maintain the Gain • Engineer your environment: – Sleep 6-8hrs consistently – Multi-vitamins – Liquid & snack availability • Illness Survival: – Keep CHO based drinks on hand and drink frequently throughout the day • Glucose & Glutamine (AA) are only fuel sources to immune system • Gatorade, Ginger Ale, Ensure (freeze to ease sore throat = milkshake consistency) – B.R.A.T • Bananas, Rice, Applesauce, Toast = GI relief – Rest [email protected] Supplements • Sports ergogenics – Nutritional aids serve to: “increase muscle tissue, muscle energy supplies, and the rate of energy production in the muscle” • Fluid replacement, CHO, fat, protein/AA & metabolites, Vit/Min, plant extracts, phytochemicals, engineered dietary supplements [email protected] 4 Classes of Nutrition Supplements • • • • A). Direct effect on performance B). Promote recovery C). Enhance immune function D). Provide energy or direct impact on the workout itself [email protected] Research-Based Performance Supplements • Creatine – Proven to increase strength, muscle mass & sprint performance by as much as 40% • ß – Alanine – Increases carnosine by up to 64% = decreased lactic acid effects • Delays onset of neuromuscular fatigue • Creatine + ß Alanine – Como has greater increases in lean tissue when compared to creatine alone • Whey/Casein/Soy/Egg Protein – Optimize protein synthesis **Upper Limits …mega-doses don’t [email protected] work boys! Research Based Recovery Supplements • BCAA – Used exclusively in synthesis of tissue protein – Precursors to glutamine = immune fxn. • Vitamins E & A (Antioxidants) • ß-Hydroxy-ß-Methylbutyric Acid (HMB) – Combine w/amino acids [email protected] Research Based Immune Supplements • Multi-vitamins • Conjugated Linoleic Acids – Supports cellular structure and vit/min absorption • *Bonus* - Modestly promotes fat loss and decreases markers of catabolism by almost 15% in some studies [email protected] Research-Based Energy Providing Supplements • Carbohydrate – Return to glycogen talk – CHO & AA =greater gains • Caffeine* – One sided results favor endurance activity *Caffeine is banned in high levels – stray away from mega-doses (> 200mg/day) [email protected] Hydration • Programmed Hydration – Plan to drink water before you are thirsty • Often require 8-12hrs before exertion to rehydrate • Take advantage of every opportunity during practice to drink • 16oz. Per 1lb fluid loss • Know your supplement reqs. [email protected] Alcohol • Research Based – Causative effect in sports related injury • 54.8% injury incidence compared w/ 23.5% – Diminished athletic performance w/in 24hrs • Empty Calories – – – – Alcohol is poor source of CHO Diuretic Serving sizes & water replacement Delays muscle glycogen resynthesis [email protected] General Recommendations • My Philosophy – Food First! • One scoop more… • Programmed hydration & snacking – Always carry a water bottle & food • Include a variety of foods everyday • Commit to change/add at least one new behavior • Include a multi-vitamin [email protected] QUESTIONS? [email protected] OR [email protected] [email protected]
