Download Nutrition for Performance

Nutrition for
Performance
The saying, “you are what you eat” might be tailored to
an athlete as, “you compete how you eat!” Research
shows that what an athlete eats and drinks has an
effect on exercise performance. So whether you’re
playing amateur soccer or running a marathon, your
performance depends not only on your training
methods, but also on eating the right foods.
What is Nutrition?
 In
groups or with the person next to
you see if you can come up with a
defenition for “Nutrition”….
 Nutrition:
The science or study of
how the body uses and assimilates
food in order to grow, repair and
replace tissues.
What is a Nutrient?
 Components
of food that are
essential for proper human growth
and function. There are six
important classes of nutrients….can
you name them?
 Carbohydrates,
Fats, Proteins,
Minerals, Vitamins, and Water
Nutrients cont…
 Which
classes of nutrients are energy
yielding?
– CHO
– Fats
– Protein
Food Categories
 What
are Macronutrients?
-Nutrients that are required in large
amounts (CHO, Fats, Protein)
 What
are Micronutrients?
-Nutrients that are needed in
small amounts. (vitamins and
minerals)
Protein, Carbs and Fats
 10-15%
diet protein
 50-60% diet carbohydrates
 20-30% diet fats
 4 calories in 1 gram of protein and
carbohydrate
 9 calories in 1 gram of fat
Protein
 Average
person needs 0.7g-0.8g/Kg
protein
 Athletes need more = 1.2g/Kg1.7g/Kg
 2 types of protein:
complete and incomplete
Protein

Athletes require more protein than non-athletes
–
–
–
–
Should be tailored to training
As high as 18% from protein
Strength athletes 1.7 per kg
Endurance 1.2 to 1.4 g per kg
Average diet provides 1.4 gm/kg/day
 Adequate calorie intake is just as important as
adequate protein intake for building muscles
 Too much protein intake can be bad
-is stored as fat
-lead to dehydration and kidney problems

Carbohydrates (plants)
 Two
types: Simple and Complex
 Body
prefers Complex as they do not
stress the system as much as simple
CHO’s
Glycemic Index
 Glycemic
index : The reference value
of the glycemic-index chart is
Glucose (GI = 100)
 High GI foods are generally worse
and have a glycemic index number of
70 or more. Low GI foods have a
glycemic index of less than 55 (
these are generally better). Medium
GI foods are in between.
Why Complex Carbohydrates?
 Compared
to ingesting simple
carbohydrates, ingesting complex
carbohydrates:
-improves glycogen stores
-Promotes faster stomach emptying
-Leads to lower blood sugar and
insulin levels and thus places less
stress on the pancreas.
Glycemic Index
– Glycemic Index of Grains: Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben's Converted 44
Noodles (instant) 46
Taco Shells 68
– Glycemic Index of Fruit: Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Glycemic Index cont…
–

Continuation of Fruit:
Mango 5
Orange 44
Pear 38
Pineapple 66
Plum 39
Watermelon 76
Glycemic Index of Vegetables: Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Potato (baked) 93
Potato (mashed, instant) 86
Potato (new) 62
Potato (french fries) 75
Red Peppers 10
Pumpkin 75
Sweet Potato 54
FATS: GOOD VS. BAD
 Saturated
come from animal
products,
 Monounsaturated and
Polyunsaturated come from plant
sources,
 25-30% of diet should be fat, which
helps in energy supply, proper brain
and nerve function as well as
insulation and protection
Fats
Major source of energy
 25 to 30% of total calories should come
from fat

Cholesterol intake should be less than 300
mg/day. Liver produces this when you
consume a lot of fats and or are stressed
9 injury, sick or other)
 HDL vs. LDL , good vs. bad
 Average Canadian diet provides 37% of
total calories from fat…this is too high!

The Micronutrients: Vitamins and
Minerals
 Vitamins
and Minerals don’t give the
body energy;
 Vitamins that are water soluble are
needed everyday (C’s and B’s); fatsoluble (A,D, E, K) are needed but be
weary
 Calcium, sodium, potassium, Iron
and Zinc
VITAMIN DEFICIENCY
 RICKETS
(NO VIT D)
VITAMIN C DEFICIENCY
Scurvy is a nutritional
disease caused by
deficiency of vitamin
C. Common symptoms
include pinpoint
bleeding around hair
follicles, along the
gums, and under the
nails.
Vitamins and Minerals
 Question
sheet
The Fast Food Activity


We are a varsity Dodgeball team which has
qualified for the AAAA provincial
championship!
While on the road we have to eat 4 meals but
we can only eat from the following places (we
all eat at the Keg for dinner after winning the
tournament and the school foots the bill!):
– Eg Subway, Tim Hortons, McDonalds, Pizza
Hut, The Keg
Energy Equation
Energy storage = Energy intake +
Energy output
 Def of a calorie?
 Energy
 Amount of heat needed to raise the temp
of 1 gram of pure water by 1oC. We use
this term to identify the amount of energy
in food.
 1 Calorie=kcal or 1000 calories
 1 calorie = 4.184 joules (SI unit)
 A measure of metabolising food through
body

Harris Benedict Equation
 Used
to determine an individuals
Resting Metabolic rate. We use
Height in cm, Weight in Kg, and age
in years
 Males:
66.5 +(5 x H) + (13.7 x W) – (6.8 x A)
Females:
665 + (1.9 x H) + (9.5 x W) – (4.7 x A)
Daily Caloric Need
 Consists
of your RMR+ Calories for
activity+ thermalitic effect of food
 Too little = too skinny
 Too
much = too fat
D.C.N. cont…
 Sedentary
individuals multiply R.M.R.
by 1.4
 Moderately active …by…1.6
 Highly Active individuals multiply
R.M.R by 1.8
Cont…
 Athletic
groups such as football
players and strength athletes appear
to obtain adequate nutrition, while
inadequate intakes have been
reported in other athletic groups,
including dancers, basketball players,
gymnast, runners, skiers, swimmers,
triathletes and wrestlers
Cont…
 MALNUTRTION,
represents
unbalanced nutrition and may exist
as either under or over nutrition
(basically the ind. is not receiving
adequate intake or receiving too
much)
Determinants of the Athlete’s
Energy Requirements
 During
intense exercise
– Carbohydrate stored in muscles and liver
(glycogen) is predominant fuel source
 During
prolonged exercise
– Fat stores are predominant fuel source
 Fitness
level of the athlete
– Well trained endurance athletes burn fat more
efficiently, sparing limited glycogen stores
BMI Formula
 The
metric bmi formula accepts
weight measurements in kilograms &
height measurements in either cm's
or metres.
1 metre = 100cms
metres² = metres * metres
 Table: Metric BMI Formula BMI =
weight in kilograms or Kg/M2
height in meters²
Dieting for Performance
 Recommended
diet for athletes: 5560% carbs; 15% protein; 25-30%
fat
 Endurance athletes recommended to
carb load
Carbohydrate loading



Everyone needs 50-100g of carbs a day to spare
catabolism of protein
Athletes use loading to super compensate the
glycogen (sugar in blood and liver) in an attempt
to delay the onset of fatigue; it is usually used
for 3-7 days
Deplete, carb deprive (high fat-protein diet), and
carb load; you are also training during this time
which further depletes
Carbohydrate Loading
 May
show increases the body’s preexercise glycogen stores by 50 to
100%
 Benefits endurance athletes who
compete for longer than 90 minutes
-can increase endurance up to 20%
-can increase performance by 2-3%
Carbohydrate Loading:
One Example of How
Days prior to event
intake
6
5
4
3
2
1
Exercise duration
90 minutes
40 minutes
40 minutes
20 minutes
20 minutes
rest
Carbohydrate
5 gm/kg/day
5 gm/kg/day
5 gm/kg/day
10 gm/kg/day
10 gm/kg/day
10 gm/kg/day
H.O on CHO loading
 CHO
loading alone the day before
 CHO loading for a period of time
prior to event
 CHO loading with exercise bout to
exhaustion and then CHO loading
again….etc…Many different theories
Protein intake and
Supplementation
 Athletes
require more protein than
non-athletes
 Average
American diet provides 1.4
gm/kg/day
 Adequate calorie intake is just as
important as adequate protein intake
for building muscles
 Too much protein intake can be bad
Protein intake and
Supplementation

Test is labs, have shown that individuals
undergoing endurance training increase
their protein needs to about 1 to 1.2 g per
kg per day, well above the RDI. In
contrast, for subjects performing
resistance exercises or weight lifting, the
RDI for protein seems to be adequate. In
resistance training, you are building up
muscle and protein is used more
efficiently.
Protein intake and
Supplementation

Muscles are built from protein. Unlike fat
cells for fat and muscle or liver for
glucose, there is no place in the body to
store protein. We need to consume
enough protein to allow our muscles to be
healthy and perform work. Athletes
performing weight bearing type of
exercises don't need extra protein.
Endurance training, demands extra dietary
protein but, fortunately, vitamin B6 is also
present in protein-rich foods.
Fats for athletes
 Mainly
required for endurance type
competitors
 As level of training increases so does
fat intake
Competition Meals
 Pre-exercise
meal: needed for
glycogen synthesis and glucose
accessibility, eaten 2-6 hours pre
 High in carbs; low in fat and fibre;
moderate level of protein
 During only necessary if comp more
than 90 mins (then high carb)
 Post-exercise meal: rehydration; and
high carbs
Dehydration and Fluid
Replacement

1.
2.
Heat regulating centre is in the
hypothalamus; it neurologically gets
stimulated by two reflexes:
reflex dilation of skin (forces blood to
flow and transfer the surface of skin),
radiation, convection, and conduction
Sweating reflex: sweat glands are
activated to surface to allow for
evaporation
Fluid Replacement






Needed before, during and after
Never be thirsty
No fruit drinks, high-sugar drinks, pop, tea,
coffee and cola’s
Before exercise:2-3 cups two-three hours before
comp. and 1+ cups ten to twenty minutes prior
During exercise: only if activity >50 mins (1/2
cup of 6% electrolyte solution every 10 mins)
Post exercise: all fluids lost should be gained
within 2 hrs.; some sugar+electrolyte
Heat cramps, heat stroke, and heat
exhaustion


1.
2.
3.
Sign of dehydration is not sweating.
Eventual outcomes of dehydration are:
Heat cramps: muscles tighten due to
fluid loss
Heat exhaustion: need med attention. Hi
internal temp, pale, cool, clammy, light
headed, loss of conscious
Heat stroke: complete failure of body to
heat regulate. Hi body temp, headache,
confusion, loss of consciousness