Download Nutrition For Injury Prevention And Management Of Tennis Injuries

Sport Food and Tennis:
Deciphering Nutrition Labeling to Enhance Your Players Performance
Page Love, MS, RDN, CSSD, LD
I.
Nutrition Labeling: Current Label vs New Approved Label
A. Sport Food Nutrition Labeling: What to look for…let’s compare labels
B. How to Read a Sports Drink Label
II.
Common Supplements and Science Base
III.
NCAA Guidelines for Recommended Supplements/Sports Foods
IV.
Consumer And/or Regulatory Agencies to Help Athletes Pick Safe Sport Foods
V.
Consumer Tips for Picking Safe Sport Foods
A. Practical Recommendations for Using Sport Foods
B. Packing a Sport Bag
Sport Food and Tennis:
Deciphering Nutrition Labeling
to Enhance Your Players
Performance
Page Love, MS, RD, LD, CSSD
Consultant,WTA and ATP Tours
USTA Sport Science Committee
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Enriched. Enriched foods have nutrients added to them to replace those lost
during food processing. B vitamins, for example, are lost when wheat is
processed into white flour, so these nutrients are later added back.
Fortified. Fortified foods have nutrients added to them that weren’t there
originally. Milk, for example, is fortified with vitamin D, a nutrient that helps
you absorb milk’s calcium.
High-fructose corn syrup (HFCS). A sweetener that is often used instead of
sugar in food manufacturing.
Hydrogenated. Hydrogenation turns a liquid fat such as vegetable oil into a
semi-solid, more shelf-stable fat, such as margarine. Most oils are only
partially hydrogenated, which creates harmful trans fats that can raise
cholesterol.
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Nutrient
Calories
Free
Low
Less than 5 cal per 40 cal or less per
serving (b)(1)
Meals and main
dishes: 120 cal or
less per 100
g (b)(3)
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Reduced
At least 25% fewer
calories per
reference food (for
meals and main
dishes, at least
25% fewer calories
per 100g)
Reference food
may not be "Low
Calorie"
Comments
"Light" or "Lite":
if 50% or more of
the calories are
from fat, fat must
be reduced by at
least 50% per
serving. If less
than 50% of
calories are from
fat, fat must be
reduced at least
50% or calories
reduced
Nutrient
Sugars
Free
Low
"Sugar Free":
Not Defined.
Less than 0.5 g
May not be used
sugars per labeled
serving (or for
meals and main
dishes, less than
0.5 g per labeled
serving) (c)(1)
Contains no
ingredient that is a
sugar or generally
understood to
contain sugars
except as noted
below (*)
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Reduced
At least 25% less
sugars per serving
than an
appropriate
reference food (or
for meals and
main dishes, at
least 25% less
sugar per 100g)
May not use this
claim on dietary
supplements of
vitamins and
minerals (c)(5)
Comments
"No Added
Sugars" and
"Without Added
Sugars" are
allowed if no sugar
or sugar
containing
ingredient is
added during
processing. State
if food is not "Low"
or "Reduced
Calorie" (c)(2)
Maltodextrins and other carb sources
Protein powder sources
Amino Acids
Electrolytes
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Inosine
Plant Sterols
Nitrous Oxide
Herbal Stimulants
– Ma Huang
– Kola Nut
– Ginseng
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 If not taken carefully, Ergogenic Aids may cause
 High blood pressure
 Stress the heart
WHY are they so dangerous
Amount of ingredients may not be
accurate
Safety and purity may not be determined
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A number of substances may show up in urine and
blood samples. This can result in an athlete testing
positive for doping violations.
A list of prohibited substances can be found on
WADA, World Anti-Doping Agency, website:
https://www.wada-ama.org/en/what-wedo/prohibited-list/index-prohibited-substancesand-methods
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There are a number of steps YOU can take to
ensure the supplements athletes are taking are
both safe and legal.
– Look for the U.S. Pharmacopoeia (USP) or
National Formulary (NF) notation
– Ask a professional
– Do your research on BOTH the product and
manufacturer
– Is it legal?
– Are there any negative health effects associated
with the product?
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Supplement
amphetamines
Claimed Action
Research
on action
mixed,
some support
improve
concentration,
decreases fatigue
and appetite
anabolic steroids increases strength,
supports
lean muscle mass, and
motivation
androstenediol
same as steroids
limited,
refutes
androstenedione
same as steroids
refutes,
no benefits
beta-hydroxy-beta- Prevents breakdown supports
methyl butyrate
and enhances
(HMB)
synthesis of protein,
increases strength,
improves body
composition
Side Effects
Legality
significant, dangerous banned for
shooting events
significant, dangerous illegal
unknown
banned by Olympics
significant
banned by Olympics
and NCAA
legal
long term effects
unknown
http://www.mckinley.illinois.edu/handouts/ergogenic_aids.html
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Any meal plan available to all students;
Food provided at the institution’s discretion starting
with dinner the night before a home game, plus an
extra meal after the game;
Either food provided at the institution’s discretion
or per diem for three meals per day on a road trip,
plus a pre- or postgame meal;
Three meals per day or per diem when athletes are
required to remain on campus during vacation
periods;
Additional meals at the institution’s discretion
to meet nutritional needs;
Sport including energy bars and carbohydrate
boosters;#tennisfit16
and
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Any type of snack.
Permissible Sports Foods/Supplements:
- Vitamins and minerals
- Energy bars
- Calorie replacement beverages
- Electrolyte replacement beverages
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Sports Foods/Supplements Not Allowed
(Coaches cannot recommend these to athletes)
- Amino acids
- Creatine
- Ginseng
- HMB
- Protein Powders
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The following classes of substances are not permitted by the
NCAA
–
–
–
–
–
–
–
–
Stimulants
Anabolic Agents
Alcohol and Beta Blockers
Diuretics and other Masking Agents
Street Drugs
Peptide Hormones and Analogues
Anti-Estrogens
Beta-2 Agonists
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Example Stimulants
Amphetamine (Adderall);
caffeine (guarana);
cocaine; ephedrine (maguang; fenfluramine
(Fen); methamphetamine;
methylphenidate (Ritalin);
phentermine (Phen);
synephrine (bitter orange)
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World Anti-Doping Agency (WADA)
– WADA has many resources available such as policies and
regulations, research, education, prohibited list of supplements,
outreach program, and more.
Consumer Labs
– Consume Labs has an extensive list of supplements and other
health products that they have reviewed to determine if it is safe,
usage and dosage, cost, difference between products, and more.
NSF Certified for Sport
– On the NSF website, you can find a complete list of all certified
products as well as their manufacturer and details.
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NSF Sport’s objective is to certify that participating sports supplement
manufacturers have met NSF's stringent independent certification process
guidelines. A key component of this program is an NSF Mark on each
product label, to show athletes, coaches and consumers that a sports
supplement has met NSF's comprehensive Certified for Sport® program
guidelines.
This program, which focuses primarily on the sports supplement
manufacturing and sourcing process, provides key preventive measures to:
- Protect against adulteration of products
- Verify label claims against product contents
- Identify athletic banned substances in the finished product or ingredients
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WTA
Nutritional
Which
products?Supplement
Regimen
Essentials™
Customized HealthPak™
BiOmega™
Procosa™
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Iron™
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Probiotics™
Active Calcium™
Booster C 600™
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Monosaccharides: Glucose, galactose, fructose
Disaccharides: Lactose, sucrose, maltose, trehalose
Oligosaccharides: fructooligosaccharides, stachyose, raffinose,
maltodextrins
Sugar alcohols: sorbitol, maltitol, lactitol, erythritol, xylitol,
mannitol
Polysaccharides
– Starch: Amylopectin, amylose, modified food starches
– Non-starch: Cellulose, hemicellulose, pectins, -glucans, inulin
fructans, gums, mucilages, algal polysaccharides
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http://www.fao.org/docrep/W8079E/w8079e07.htm
Asp N-G. Am J Clin Nutr 1994;59(Suppl):679S-81S.
Look for sports drinks with 14 grams of
carbohydrate per 8 oz to encourage rapid fluid
replenishment (this is a 6% carbohydrate
concentration to consume during exercise).
Calculate the carbohydrate % of any beverage: To
calculate the carbohydrate concentration of any
beverage as a percentage, divide the amount of
carbohydrate in one serving (in grams) by the amount
of fluid in one serving (in milliliters), and then multiply
by 100 (8 ounces equals 240 milliliters). For
Gatorade: 14 grams carbohydrate/240 x
100 = 5.83 or 6% carbohydrate
concentration 240 milliliters
The type of carbohydrate (as well as the %) affects
sweetness and can reduce fluid intake if too sweet.
High fructose levels can cause gastrointestinal distress
because they slow absorption. Multiple carbohydrate
sources are preferred because this helps stimulate fluid
absorption..
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A sodium level of about 100-110 mg per 8 oz enhances the taste, facilitates
absorption, and maintains body fluids. Diluted juices are severely lacking in
this area. Generally speaking, lack of sodium, such as in water, and lower
sodium levels in other sports drinks may not stimulate voluntary drinking or
help maintain fluid balance as does the higher sodium content in Gatorade.
Vitamins and Sports Drinks: No data exist to show an immediate
physiological benefit of adding any vitamins to a sports drink. In fact, some B
vitamins adversely affect the taste of a beverage and could discourage
adequate fluid intake.
Herbs and Sports Drinks: There have been no conclusive studies showing
performance benefits from gingko biloba, ephedra and ginseng and some
studies suggest these herbs may provide adverse side effects. Experts question
the safety and benefits of other herbal additives such as guarana.
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Food proteins comprise 20 L--amino acids,
some of which are essential (must be consumed
in the diet)
– Peptide bonds link amino acids together
Non-essential amino acids
Glycine
Glutamine
Serine
Glutamic acid
Asparagine
Aspartic acid
Alanine
Arginine
Proline (imino acid)
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DV are not the same as the Dietary Reference Intakes (DRI)
– DRI are standards for individuals nutrient intake
– Age, gender, and lifestage specific
• Four categories within the DRI
–
–
–
–
Estimated Average Requirement (EAR)
Adequate Intake (AI)
Recommended Dietary Allowance (RDA)
Tolerable Upper Intake Level (UL)
DV are based on the USRDA, which in turn, are based on the 1968
RDAs
– Represent a standard for food labeling purposes
DV comprise two categories:
– Reference Daily Intakes (RDI)
• For vitamins and minerals, generally the highest RDA
– Daily Reference Values (DRV) For nutrients that generally did not have
RDA in 1968
– Carbohydrate, fat, protein, saturated fat, cholesterol, sodium, potassium, dietary fiber
– Based on 2000 kcal#tennisfit16
diet
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Food component
DV
Food component
DV
Total fat
65 g
Vitamin A
5000 IU
Saturated fat
20 g
Vitamin C
60 mg
Cholesterol
300 mg
Calcium
1,000 mg
Sodium
2,400 mg
Iron
18 mg
Potassium
3,500 mg
Vitamin D
400 IU
Total carbohydrate
300 g
Vitamin E
30 IU
Dietary Fiber
25 g
Vitamin K
80 mcg
Protein
50 g
Thiamin
1.5 mg
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Food component
DV
Food component
DV
Riboflavin
1.5 mg
Magnesium
400 mg
Niacin
20 mg
Zinc
15 mg
Vitamin B6
1.7 mg
Selenium
70 mcg
Folate
20 mg
Copper
2 mg
Vitamin B12
6 mcg
Manganese
2 mg
Biotin
300 mcg
Chromium
120 mcg
Pantothenic acid
10 mg
Molybdenum
75 mcg
Phosphorus
1,000 mg
Chloride
3,400 mg
Iodine
150 mcg
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Best Practice: Get Milk….if not, get
Calcium and Vit D!
• At least 1000 mg/day Calcium
• At least 400-600 IU Vit D
* But needs may be as high as 5000 IU
• 1 c. milk = 200 mg Ca, 125 IU D
• 1 yogurt = 400 mg Ca, 80 IU D
• Other real dairy sources: cheese,
cottage cheese, ice cream
• Non-dairy sources – soy products (milk,
yogurt), deep greens, meats, esp fish
• Almond/flax/rice milk are much lower in
protein
• Supplement options – Calcium
Carbonate/Citrate with Vit D and Mg
preferred, USANA Calcium and Vit D is
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used by WTA players
New Observations from National and
International Events with Sport Food Use
Some female players
don’t drink sport
beverages on court
More and more
players are using gels
on court, some are
caffeinated
Players mis-use energy
bars, not knowing
what is in them
Players mistakenly use
high carb or low
sodium beverages on
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courtcourt
Gels – yes, but limit caffeine due to
increased risk for heat illness
Chews – yes if it contains maltodextrin
and electrolytes
Candy – may be too concentrated with
fructose
Grains (saltines and pretzels) – good
choice with fluids….and salt is helpful
too
Fruits – even bananas generally have
too much fructose
Salt packets – used to additionally salt
beverages if sweat rates and sodium
losses are high (salt tablets are not
recommended)
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High Carbohydrate – Best for before or on court
(PowerBar, Clif, Gatorade Bar, Odwalla, KIND
Healthy Grains etc.)
Moderate Protein – OK for before/after play (timed
appropriately)
(Luna, Balance , Zone, Genisoy, Kashi, Nugo, Usana,
Kind Nut/fruit bars etc)
High Protein – Best for after matches or if do not
get enough protein at meals
(MetRx, EAS Whey, Power Bar Protein, Clif Builder,
etc.)www.itpa-tennis.org
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Take in a food source
within 45 minutes
Chocolate milk and
pretzels
200 - 400 calories
Protein drink and
energy bar
4:1 Carb to Protein
Ratio
5 - 25 grams of
protein
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Sub type sandwich
and fruit
Commercial recovery
drink
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For the raquet bag
-powdered sports drinks
-electrolyte powders
-high carb sports bars
-recovery bars
-homemade sandwiches
-dried fruit/veggie
leathers
-low-fat granola bars
-gel and/or chews
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http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocument
sRegulatoryInformation/LabelingNutrition/ucm385663.htm
http://www.mckinley.illinois.edu/handouts/ergogenic_aids.html
https://www.wada-ama.org/en/what-we-do/prohibited-list/indexprohibited-substances-and-methods
http://www.athleticscholarships.net/2014/04/16/what-athletes-willget-under-the-ncaas-new-food-rules.htm
http://www.ncaa.org/2016-17-ncaa-banned-drugs
http://www.nsfsport.com/listings/certified_products_results.asp
https://www.consumerlab.com/results/index.asp
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Tennis Specific Handout Kit
50 topics available for
educational purposes
Individual handouts
of whole notebook
available or CD of
PDF versions
Go to nutrifitga.org
for more information
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Questions?
Contact Page at:
nutrifitga.com
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