Download Performance Nutrition Manual

Performance Nutrition Manual
Developed by Bryan Klobucar, B.S., SCCC, CSCS, USAW & James Wigington, M.A., SCCC, USAW
Controllable Factors in the Life of a College Athlete
Nutrition:
Nutrition, undoubtedly, plays a huge role in Athletic Performance. An athlete with a
nutritious diet will almost always perform better than an athlete with a poor diet. With the
amount of stress you place on your body through practice and training a poor diet will beat you
before your opponent. In the world of Athletic Performance there is one key concept that reigns
supreme:
“You cannot out-train a bad diet”
Sleep:
Sleep, aside from nutrition, is the other facet of your life you have complete autonomy
over. As a college athlete it is not easy to get 8-10 hours of sleep a night. With practice,
training, school, and a social life, sleep is usually sacrificed; however, the importance of sleep
cannot be stressed enough. During sleep many amazing things happen in your body. During
REM sleep (the first stage of sleep) your body rejuvenates mentally. In college athletics the
getting better is all mental. Every day you have to walk in with a mentality that second place is
never an option and you will do what it takes to make sure that doesn’t happen. Deep sleep is
what we need most as athletes. During deep sleep the body starts deep tissue repair. This is
caused by a huge spike of Human Growth Hormone (HGH) produced by the pituitary gland.
HGH is responsible for the growth and repair of all bodily tissues, but muscle cells are
particularly sensitive to HGH. Also, HGH and Testosterone are synergists when in the presence
of one another. This means that the more HGH your body produces, the more Testosterone your
body will produce and, naturally, the opposite is true as well. Although males and females have
Testosterone produced naturally in their body, males produce a much greater amount
(approximately 10 times more). Testosterone is the major muscle building hormone in the body.
An individual with more Testosterone will be stronger, more powerful, and recover faster. This
is why sleep is so vital to the athlete. Not only will you recover mentally, but you will physically
recover much faster as well.
Macronutrients
Macronutrients provide sustenance for your body. These are broken into three different
categories and all have importance and contribute to bodily functions.
Carbohydrates:
Carbohydrates are the main form of energy used by your body. They are 4 calories per
gram (20g carbohydrate = 80 calories). Basically every diet available in our day and age cuts
Carbohydrates from a diet because they are “bad”. While an excessive amount of Carbohydrates
are bad and will lead to decreased Insulin Sensitivity and weight gain they are not bad for college
athletes; in fact, they are quite good. Your body has three main energy systems that it uses
during the day. There is the ATP-PCr system (short bursts of 0-15 seconds), the Glycolytic
System (intermediate duration of 15 seconds-3 minutes), and the Oxidative System (long
duration of 3 minutes plus). No matter what the activity all three are active at all times but one is
always dominant. Carbohydrates (which get converted to glucose or glycogen) fuel the
Glycolytic System. As an Athletic Performance Staff it is obviously our goal to get you stronger
and faster and in better condition, but in reality we are training the Glycolytic System to be much
more efficient in sports such as Football, Basketball to an extent, Track (sprints-mid distance),
Soccer to an extent, Tennis, Swimming to an extent, Softball, Wrestling, Volleyball, and
Cheerleading. Basketball to an extent, Soccer to an extent, Track (distance runners), Swimming
(mid-distance), and Cross Country are training the Oxidative System as well (fat is the primary
fuel source).
There are three main types of Carbohydrates that we consume on a daily basis, which are
Simple Carbohydrates (sugars), Complex Carbohydrates (Starches), and Fiber. Simple
Carbohydrates are short-chain and fast acting. They are in your bloodstream and readily
available minutes after ingestion. Some examples of Simple Carbohydrates are
Gatorade/PowerAde, regular soft drinks, sweet tea, fruits, candy bars, most desserts, kid’s cereal,
and so on. Some examples of Complex Carbohydrates are potatoes, rice, pasta, grits, whole
grain products, and so on. The majority of the Carbohydrates you consume should come from
the Complex group. At times, Simple Carbohydrates are not bad, but they should not be a staple
of your diet. Fiber protects us from many diseases that may occur later in life and it adds a
feeling of fullness after you eat. Fiber is found in fruits, vegetables, nuts, seeds, legumes, and
whole grain products.
Carbohydrate intake should be roughly 45%-65% of your daily caloric intake depending
on your nutrition goals and the needs of your sport. Endurance athletes (90 minutes or more of
work on a daily basis) should consume 8-10 grams per kilogram (2.2lbs). As the duration of the
sport decreases, Carbohydrate intake should also decrease. Fiber intake should be roughly 38
grams per day for males and 25 grams per day for females.
Protein:
Protein is the basic building block of life. Every tissue in your body is made up of some
form of protein outside of bone. Protein is responsible for the repair of all bodily tissue. Protein
is made up of Amino Acids. When different types of Amino Acids combine, a different protein
is formed. Protein can be utilized as energy if there is a depletion of glucose (carbohydrates) in
the bloodstream, but it is not an ideal source of energy. Protein, like Carbohydrates, are 4
calories per gram (20g Protein = 80 calories).
Although all complete proteins can be utilized by your body, not all protein sources are
created equal. Proteins that come from an animal origin (eggs, meat, fish, poultry, and dairy) are
of the highest protein quality. These are considered high quality because the Amino Acid profile
of the protein is similar to that of the Human Body. Proteins that come from plants (grains,
beans, vegetables, etc…) are of the lowest quality. Often these proteins are not complete
(lacking Amino Acids) and cannot be utilized in your body when needed.
Protein intake, like Carbohydrate intake will vary depending on nutritional goals and
what sport you partake in. Endurance athletes should consume about 0.8-1.4 grams per kilogram
of body weight. Athletes that partake in heavy resistance training should consume as much as
1.7 grams per kilogram of bodyweight. For the fact that most athletes do not fall under just one
category, as a general rule of thumb you should consume anywhere from 1.5-2.0 grams per
kilogram of bodyweight.
Fat:
Like Carbohydrates, fat is looked down upon in most diets today. Obviously too much
fat in a diet is a bad thing, but it plays a large role in natural body processes. Fat is 9 calories per
gram (20g of fat = 180 calories). Energy is stored as fat in the human body. In times of need
and at rest the body will utilize fat as a fuel source. Fat protects our organs from injury. In
contact sports and collision sports organs can be easily injured without the protection of fat. Fat
is also necessary in hormonal regulation. After fat is ingested it gets transported in the blood as
lipoproteins (cholesterol). Without these lipoproteins in the blood many of our body’s steroid
hormones (Androgens such as Testosterone, Estrogen, and Progestogens) would not be produced
in sufficient quantity. Fat also serves as carrier for the fat soluble vitamins (A, D, E, and K) and
supplies the essential linoleic acid (omega-6) and linolenic acid (omega-3). These two fatty
acids are essential for the production of healthy cell membranes and the development of the brain
and nervous system. Fat will also add a feeling of fullness, or satiety, after a meal.
Fat must be ingested in moderation; however, as too much fat can have negative health
consequences. Cardiovascular problems are the number one issue with a diet high in saturated
fats.
In the average American diet fat makes up about 34% of our daily intake. The Institute
of Medicine says that fat should constitute 20-35% of our daily caloric intake, but athletes need
different amounts depending on the intensity and duration of your sport. Sports where heavy
aerobic endurance training takes place may have higher than 35% of their daily caloric intake
from fat with no negative consequences. Sports with short bursts that are very intense do not
need as much fat in their diet. A diet very low in fat (<15%) may decrease testosterone
production which, in turn, will lower metabolism and slow muscle development and recovery.
Some examples of good fats are the following oils: soy, corn, sunflower, safflower, olive,
peanut, and canola. Most animal fats are high in saturated fat as well as coconut oil and palm
kernel oil.
Micronutrients
Vitamins:
Vitamins are organic substances (contains carbon) that cannot be made by the body.
They are needed in small amounts, but are vital to perform specific metabolic functions. Below
is a table that goes over many important vitamins, their functions, and food sources.
Minerals:
Minerals are necessary for a wide variety of metabolic functions. Below is a table of
minerals, their functions, and food sources of each.
Fluid and Electrolytes
Water plays a crucial role in exercise, especially for temperature regulation. Dehydration
can cause serious health problems and even death if not managed properly. Electrolytes play a
huge role in the regulation of water in the body. Sodium has a huge influence on fluid
regulation, while potassium, chloride, and magnesium are essential for muscle contraction and
nervous system firing.
Water:
Water is essential for life. Water represents anywhere from 45-70% of a person’s body
weight. Muscle Tissue is made up of roughly 75% water and fat is made up of roughly 20%
water. To show the importance of water a person can survive for up to 30 days without food, but
only 4-10 days without water.
Water affects athletic performance more than any other nutrient. Most athletes will only
replace about 2/3 of the water lost during sweat. Over time this will lead to dehydration. A good
rule is for every pound lost during exercise you should drink two cups (16 oz.) of water to
replace the fluids lost. Athletes who sweat profusely may need to consume up to 3 gallons of
water daily to replace fluid loss. There is water in food, however, so this does not need to be all
liquid. Fluid loss over 3% bodyweight will result in cardiovascular strain and a decline in
performance. For example, a 200lb athlete losing 6lbs during practice will have a decrease in
performance.
Electrolytes:
The major electrolyte lost via sweating is sodium chloride, and potassium to a lesser
extent. Through continuous training an athlete will develop adaptations where fewer electrolytes
are lost during sweat. This means that an untrained athlete will lose more electrolytes than a
trained athlete. With the normal American diet, sodium intake is not an issue for athletes as most
of our foods are preserved with salt, or salt is added during the cooking process. Potassium can
be replenished by eating foods such as citrus fruits, melons, strawberries, tomatoes, bananas,
potatoes, meat, and milk.
Fluid Replacement:
Before activity you should consume at least 16 oz. of fluid from non-alcoholic beverages
(milk, juice, water, sports drinks, etc…). This allows ample time for absorption and urination.
During activity you should always drink fluids before you are thirsty. If you are thirsty, it
is too late. The goal of hydrating during activity is to move water and electrolytes into the
bloodstream as fast as possible. Sports drinks are a good choice as they contain fluid, sugar, and
electrolytes, but not all athletes can drink these without upsetting their stomach. Any type of
fluid that does not upset the stomach is always the best choice.
After activity the goal is to prepare the body for the next exercise session. Replace every
pound of bodyweight lost with 16oz of fluid. The issue, though, is that urination will occur
before fluid balance is restored, thus slightly more than 16oz of fluid is required for ever pound
lost. Electrolytes must also be replenished. This is usually accomplished during the postworkout meal, but if eating is not an option, say at a tournament, a sports drink should suffice.
Pre-Competition and Post-Competition Nutrition
What you put into your body before competition has a direct correlation to how you
perform. Likewise, what you put into your body immediately after competition has a direct
correlation on how you recover, therefore how you perform in the next bout of activity as well.
Pre-Competition Meal:
For most athletes this is ritualistic, therefore there are no absolute guidelines. The
purpose of a pre-competition meal is to provide proper energy and fluid to promote optimum
performance. Generally a pre-competition meal should be moderately high in carbohydrates,
average in protein intake, and average in fat consumption. The most important thing to
remember is to eat foods that you tolerate well.
The timing of a pre-competition meal is also crucial. A good rule of thumb is to eat
about 3 hours before competition, but some athletes need to eat as close as an hour before
competition and as far as 12 hours before competition. This depends on each individual and will
vary greatly.
Carbohydrate loading is a technique used to increase glycogen stores (sugar readily
available in the muscle and liver) in long-term aerobic endurance exercise. The best way to
achieve this is to have a high carbohydrate diet three days before competition (8-10grams per
kilogram of bodyweight). This will increase muscle glycogen stores 20-40% above normal.
This is effective for distance runners, distance swimmers, and other endurance athletes.
Post-Competition meal:
After a bout of intense activity research shows that foods with simple carbohydrates
replenish glycogen stores faster than anything else. The purpose of the post-competition meal is
to recover faster, thereby preparing the body for the next bout of competition. This should be
very similar to a pre-competition meal, but it should be higher in simple carbohydrates and
protein, with fat intake being average as usual.
Weight Loss and Weight Gain
Energy Requirements:
Energy requirements depend on how many Calories your body burns in one day. This is
affected by three things, which are, Resting Metabolic Rate, physical activity, and the thermic
effect of food (how many calories it takes to digest food). You can estimate your energy
requirements by the following table. Although it is not 100% accurate, it is a great starting point.
Weight Gain:
Athletes attempt to gain weight for two basic reasons: to enhance performance or
improve physical appearance. For weight gain in the form of muscle mass, a combination of diet
and progressive resistance training is essential. To gain weight you must intake more calories
than you expend throughout the day. If all the extra calories consumed are used for muscle
growth during resistance training, then about 2,500 extra calories are required for one pound of
muscle mass. So, 350-700 Calories extra per day would be needed to gain 1-2lbs weekly. If you
want to gain weight you must strategically plan your meals. From practical experience I have
found that it is extremely hard to gain weight if you eat less than five times per day. To
accomplish weight gain try to eat larger portions, eat more often, or both.
Weight Loss:
Before beginning a weight loss plan you must realize a few things.
1.
The ability to achieve and maintain minimal body fat is largely genetic. Some athletes
can do so without a problem and others may have health risks.
2. The best dietary plan is one that achieves a negative caloric balance (Body requires
3,000, Intake is 2,500) and is well-balanced.
3. It is not possible to lose fat and gain muscle if you are a highly trained athlete in the
aspect of weight training. Some athletes that have not previously weight trained can lose
fat and gain muscle mass at the same time.
4. People cannot lose large amounts of fat without losing lean body mass, especially during
times of caloric restriction. If all expended or restricted calories came from body fat a
3,500 Calorie deficit would be needed to lose one pound. The maximum amount of
weight a person should lose each week is 1% of their body weight. The first week or two
of caloric restriction will result in greater amounts of body weight lost, but it will slow
down if done correctly.
5. Gradual weight loss ensures maximum fat loss and preservation of lean body mass.
Rapid weight loss can result in 3 times more muscle mass than fat loss.
6. A common marker for females is 1,200-1,500 Calories per day; however, this is for
sedentary (no physical activity) individuals. A diet of no lower than 1,800 Calories
should be attempted as a starting point.
7. The diet should be composed of nutrient dense foods. This refers to foods with high
amounts of vitamins, minerals, and protein compared to amount of Calories it has.
Vegetables are extremely nutrient dense.
8. The diet should consist of foods low in energy density. Energy density can be defined as
Calories compared to weight or volume of a food. These foods generally contain high
amounts of fiber and water. Vegetables are extremely low in energy density.
9. Weight loss is best done in the off-season or pre-season.
10. Monitor your weight weekly to best achieve results. This prevents hold backs.
Supplementation
Protein:
As a collegiate athlete the demands you will be putting on your through practice, training,
classes, homework, and a social life are quite extreme. To allow for proper healing a protein
supplement is a good choice. Protein is made up amino acids, which are the building blocks of
life. Almost every tissue in your body is made up of amino acids. Every time there is tissue
damage (cuts, scratches, bumps, bruises, micro-tears in muscle fibers from exercise, etc…)
protein intake should be increased to accommodate the body’s needs. As an Athletic
Performance Staff we are limited to what we can provide to our athletes due to NCAA rules.
The NCAA will only let us provide supplements that have less than 30% of the total calories
from protein. If you pay for the Collegiate Muscle Milk by Cytosport (see any Athletic
Performance Coach for details) we can order it for you. You can buy protein from any store if
you do not want the Collegiate Muscle Milk; however, you should make sure it is OK to take
either from an Athletic Performance Coach (Coach BK) or an Athletic Trainer. We can tell you
if there are any banned substances in the protein, as some over the counter supplements will
contain substances banned by the NCAA.
Creatine:
For any athlete lifting heavy weights it is vital to make sure your body has enough
Creatine Phosphate. This will give you the short bursts of power required when moving heavy
weight for a few reps. Most over the counter creatine supplements will cause an increase in
water retention. If you take creatine you should drink at least 64 more ounces of water daily than
you normally do. This will prevent cramping from occurring. If you are an athlete that does an
excessive amount of running or practices in excessive heat and humidity than you should not
take creatine at that time. For example, during training camp for football all athletes that take
creatine should get off of it. Creatine should also be cycled. This means that you take it for a
given time period, then get off of it to let your body return to normal. Most creatine you should
cycle on for one month and cycle off for two weeks.
Creatine also has responders and non-responders. Some athletes can take creatine and
see huge gains (responders), while other can take it and see no gains at all (non-responders).
Creatine (in theory) works aiding the ATP-PCr (Adenosine Tri-Phosphate – PhosphoCreatine)
energy system (short bursts 0-15 seconds). Muscles can only use ATP (Adenosine TriPhosphate) for energy. During a muscular contraction the ATP turns to ADP (Adenosine DiPhosphate). Phosphocreatine is there to replace the lost Phosphate. In theory, the more
phosphocreatine you have in your body, the longer you will be able to produce short term bursts
of energy.
As with all supplements you should as an Athletic Performance Coach (BK) or an
Athletic Trainer if the supplement contains any substances banned by the NCAA.
Multivitamins:
Multivitamins are filled with micronutrients (vitamins, minerals, etc…). Multivitamins
will help you perform and recover better than you normally would. They aid your body in nearly
every metabolic, muscular, and neurological process. A multivitamin should be taken by every
athlete on a daily basis. The best way to take these is to take half in the morning and half postworkout. This will ensure that your body has enough micronutrients at all times of the day.
Most over the counter multivitamins contain no banned substances, but if you are in doubt talk to
an Athletic Performance Coach (BK) or an Athletic Trainer.
Pre-Workout Supplements:
Pre-Workout Supplements are sold over the counter and in theory prime the body for a
bout of resistance training. These are generally loaded with caffeine or other stimulants, and also
Nitric Oxide (Arginine). The amino acid Arginine is responsible for vasodilation (the opening of
blood vessels). Most Pre-Workouts will also contain creatine. In theory these work in three
ways. The stimulant gives you energy to workout, the Nitric Oxide opens your blood vessels,
and the creatine will improve your short bursts of energy. There are flaws in these, though. The
stimulant will give you energy, but it will also constrict your blood vessels. The Nitric Oxide is
supposed to open your blood vessels but they cannot counter act the constriction of the
stimulants. Basically all you really get out of these is energy and creatine. They are a waste of
time and money and also increase your resting heart rate to undesirable levels.
HGH and IGF’s:
Human Growth Hormone and Insulin like Growth Factors are a hot topic in today’s
sports world. It seems numerous profession athletes take these to increase longevity in their
sport. While taking either of these hormones you will recover much faster than normal. Over a
long period of time they will make you grow bigger and stronger faster than you normally
would. Also, you will not age as quickly due to faster recovery of bodily tissues. They seem
perfect, but if they were needed in higher amounts, your body would produce them. Chronic use
of these hormones will cause acromegaly (increase in size of the skull, chin, nose, and ears).
They will also cause an increase in size of the wrist bones and the internal organs, mainly the
heart. The increase in size of the bones of the wrist will cause carpal tunnel syndrome. An
enlarged heart will result in decreased athletic performance and possibly death. We do not
condone the use of HGH or IGF’s and if you are caught you will lose one year of eligibility.
Anabolic/Androgenic Steroids:
Anabolic/Androgenic Steroids basically mimic the male sex hormone Testosterone.
These synthetic hormones will cause a rapid increase in muscle mass, recovery, and metabolism.
It is not uncommon for an athlete to gain 20-30lbs of lean body mass over a 12 week period.
Many athletes like the mental edge it gives them as well. Greater amounts of the hormone
testosterone will increase aggression and therefore increase the competitive drive. Again, these
seem very desirable and also like a quick fix, but they have numerous adverse effects. Common
side effects are an increase aggression, an increase in heart rate and blood pressure, an enlarged
heart, weakening of joints and tendons due to extreme strength gains, testicular atrophy (decrease
in size), renal problems (kidney problems), and sterility (in men, but more so in women).
Anabolic/Androgenic Steroids are not good for you and we do not condone their use.
Erythropoietin (EPO):
EPO is a drug commonly used by endurance athletes. EPO is a hormone produced in the
kidneys and is in charge of the production of red-blood cells (cells that carry oxygen to body
tissue). The more red blood cells you have in your body the more oxygen your body will
receive, which means you can perform longer and recover faster. For endurance athletes this
seems great, but it has many adverse effects. Once EPO is injected into the body you no longer
have control of how many red blood cells you produce. Also, since your blood will be thicker
due the increased volume of red blood cells the likelihood for clots and strokes increase
dramatically. Long term effects can include renal (kidney) failure and death.
Diuretics:
Diuretics decrease the amount of water in the body. These are commonly taken by
athletes that have to be at, or below, a certain weight for competition. A decrease in water means
a decrease in weight. Diuretics will cause you to look leaner than you actually are; however,
they have adverse effects as well. They will increase the risk of dehydration and also the risk of
heat exhaustion and heat stroke. They also take water away from your joints, therefore
increasing the risk of a joint injury. When muscle tissue is dehydrated it does not function at
optimal levels and the risk of a strain or tear is greatly increased. We do not condone the use of
these drugs.
Philosophy
As an Athletic Performance Staff our stand on nutrition and supplementation is simple:
To get good things out of your body when performing, you must put good things in it.
Reference
Baechle, T. & Earle, R. (2008). Nutritional factors in health and performance. Essentials of
Strength Training and Conditioning (3rd ed., p. 202-231). Champaign, IL:
Human Kinetics.