Download Sports Nutrition for Beginners Basic Eating Tips for Active People

Sports Nutrition for
Beginners
Basic Eating Tips for Active People
Sabrina Candelaria, MPH, RD, LD/N
Registered Dietitian- Medical Wellness Center
University of Miami- Miller School of Medicine
September18, 2008
URL Reference:
• http://www.scandpg.org
Physical activity, athletic
performance, and recovery from
exercise are enhanced by optimal
nutrition.”
Joint Position of the American Dietetic Association, Dietitians of
Canada, and the American College of Sports Medicine (2000).1
OBJECTIVES
• Basic tips for balanced nutrition
for exercise and weight
management in active people
• Proper eating tips/hydration
before, during, and after exercise
• Performance aids and
supplements
What is Optimal Nutrition?
Macronutrients
(CHO, Pro, Fat)
Micronutrients (Vitamins &
Minerals)
Hydration (Fluid loss &
replacement)
WHAT IS THE GOAL?
ENERGY BALANCE
Energy Intake = Energy Expenditure
FOOD
FLUIDS
SUPPLEMENTS
BASAL METABOLISM
THERMIC EFFECT OF FOODS
PHYSICAL ACTIVITY
**When energy intake is inadequate relative to
energy expenditure, athletic performance is
compromised.**
Swinburn, B. and E. Ravussin. Energy balance or fat balance?
Am J Clin Nutr. 1993;57 (suppl): 766S-771S.
ENERGY
Limited energy intake

Weight Loss (LBM)

Disruption in reproductive
function, loss or failure to gain
bone density, ↓ strength &
endurance, ↑ risk of fatigue,
injury, and illness

IMPAIRED PERFORMANCE
Creating a Healthful Plan
(1) Aim to have 3 different types of
foods at each meal
(2) Choose whole, natural foods more
often; ie- fresh fruit vs. juice, whole
grain bread vs. white bread, etc.
(3) Eat/think in moderation; make room
for favorite foods
Basic Nutrition
• Minimum of 6-9 svgs of fruit &
vegetable/d
• Make your Carbs count= choose
high fiber, whole grain choices
• Limit saturated fat and concentrated
sweets
• Increase overall variety in diet of
whole, natural, nutrient rich foods
• Ensure adequate hydration
Foundations of Healthy Eating
•
•
•
•
•
•
ACTIVITY
MODERATION
PERSONALIZATION
MODERATION
VARIETY
GRADUAL
IMPROVEMENT
www.mypyramid.gov
CARBOHYDRATES & EXERCISE
• MOST important in controlling energy;
affects fat-burning & muscle-building
• Most immediate energy source for
cells (blood glucose- BG, muscle &
liver glycogen)
• Body prefers to burn CHO vs. Pro, Fat
• Efficient fat burning requires the
availability of adequate CHO
DO CARBS MAKE YOU FAT?
• Sedentary people → perhaps
• Active people & athletes → NO!
• BUT……
-Eat a variety of whole CHO foods
(beans, fruit, vegetables, whole
grains)
-Exercise sensitizes your cells to
insulin
• Insulin & CHO are NOT the problem
Calories & poor diet planning
DO CARBS MAKE YOU
FAT?
BOTTOM LINE

Poor dietary choices
Eating more calories than you
burn

INCREASED BODY FAT
CHOOSING THE RIGHT CARBS
• Make ½ your grains WHOLE
** Unrefined, or lightly processed
whole foods rich in carbohydrate,
fiber, and vitamins/minerals.
• 1 slice of bread
• ½ cup cooked cereal, pasta or rice
• *Bulk up on fruits & vegetables*
CARB POINTS TO REMEMBER
• Eat more WHOLE GRAIN starches
(Serving= 1 slice bread, ½ c cooked cereal, rice, pasta)
• Bulk up on FRUITS & VEGETABLES
-Antioxidant vitamins and minerals
-Phytochemicals (ie- polyphenols, phytoestrogens)
-Fight cancer & cardiovascular disease
Coloring Your Diet:
Fruits & Veggies
• 3-5 servings of vegetables
1 vegetable serving= ½ c cooked/raw,
1 c leafy, ½ c cooked legumes, ¾ c
vegetable juice
• 2-4 servings of fruit
1 fruit serving= 1 med piece raw fruit,
½ c berries, ¼ c dried fruit, ¾ c fruit
juice
CHO: AMOUNT & TIMING
• Preworkout CHO: ½-2h before- small
meal of CHO(25g) & Pro(14-15g)
-For a quick boost→ drink a liquid CHO
(sports drink, fat-free or low fat milk- cow or
soy)
• During workout: depends on activity,
how long you are exercising
• Postworkout CHO: CHO w/Pro
Protein
• Building blocks: AMINO ACIDS
• ABSOLUTELY NECESSARY for the
growth, repair, and maintenance of
body tissue
• Hormone secretion, water balance,
transportation of nutrients, O2 transport,
regulation of blood clotting
• **Muscle Cells: Protein is key in
the repair and construction of
muscle tissue
CHOOSING THE RIGHT PROTEIN
• Vary your protein intake
• NATURAL, WHOLE foods first
• Animal Pro: 95-99% absorption &
use by the body
• PLANT Pro: > 80% absorption &
use by the body
PROTEIN SOURCES
• Egg (ovalbumin) high quality protein
• Fish (low fat & chol, vitamins, omega-3)
*Mercury- Check FDA & EPA warnings
• Red Meat (lean cuts; iron, zinc)
*Key is to control amount of saturated fat
• Fat-free or Low-fat dairy
*Whey & casein; soy milk
• Plant protein (soy products, nuts,
beans/legumes)
TIMING OF PROTEIN INTAKE
• Consumption of protein BEFORE &
AFTER exercise dramatically
enhances recovery
-Replenishment of muscle glycogen
-Synthesis of new muscle protein
• Pre-exercise: small meal with protein
• Post-exercise: small meal of lean
protein combined with a high GI
CHO
-Jumpstarts glycogen replenishment
HIGH PROTEIN DIETS: DANGERS
• Low CHO and high Pro intake leads to
loss of muscle during weight loss
• Metabolic rate decreases due to
muscle loss
• High in saturated fat & cholesterol
• Low in fiber
• May lead to DEHYDRATION
• Avoid: diets that drastically limit CHO
or completely OMIT CHO altogether
Fat
Acceptable Macronutrient Distribution Range
(AMDR) for Total Fat:
20% - 35% of total energy intake (Moderate)
Limited Saturated Fat- <10% of energy
 In agreement with ADA Position: Athletes
NOT to restrict dietary fat intake because
very low fat diets (< 15%) have not been
proven to enhance performance.
FAT FACTS
• Triglycerides, cholesterol, phospholipids
• Saturated fat in the diet is used by the
liver to produce blood cholesterol
• Excess Chol leads to fatty plaques; high
Chol levels lead to CVD
• Omega-3 FA (lower inflammation, BP,
and control cognitive function)
FAT & EXERCISE
• FAT stores are nearly impossible to
entirely deplete; most efficient storage
• 1g Fat= 9 kcals
• Broken down ONLY in presence of O2
• Takes ~20-40m of exercise before
FAT is used for energy
• Strength training & aerobic exercise
improve the body’s ability to
burn fat for energy
CHOOSING THE RIGHT FATS
• Reduce the bad fats in your diet
-Saturated Fat (whole milk, fatty meats)
-Select leaner cuts of meat
-Limit egg yolk intake (NO more than 1/day)
-Limit/avoid processed snack foods
-Avoid trans-fats (hydrogenated)
20% - 35% of total energy intake
LOW FAT DIETS: DANGERS
WOMEN
• Menstrual dysfunction
• Essential fatty acid
deficiency
• Fat-soluble vitamin
deficiency (A,D,E,K)
• Impairment of
micronutrient intake
(calcium, iron, zinc)
• Inability to maintain
antioxidant system
• Compromised bone
health
MEN
• Low serum testosterone
levels (reproductive
dysfunction)
• Essential fatty acid
deficiency
• Fat-soluble vitamin
deficiency (A,D,E,K)
• Impairment of
micronutrient intake
(calcium, iron, zinc)
• Inability to maintain
antioxidant system
• Compromised bone
health
Micronutrients: Vitamins & Minerals
• Enable metabolism of energy, CHO, Pro,
Fat
• Hemoglobin and nucleic acid synthesis
• Tissue repair (antioxidants)
• Nerve conduction
• Muscle contraction
Lukaski, H. Vitamin and Mineral Status: Effects on Physical
Performance. Nutrition, 20: 632-644, 2004.
Micronutrients: Vitamins & Minerals
• If energy intake is adequate, physically active
individuals will have vitamin and mineral needs
comparable to those of healthy, moderately
active individuals.
Therefore,
the Dietary Reference Intakes (DRIs)
are appropriate guidelines.
Recommended Dietary Allowance (RDA)- adequate
intake level for ~ 98% of healthy people.
Adequate Intake (AI)- value estimated when RDA is
unable to be determined.
• However, supplementation may be required for
athletes with excessive losses through
perspiration and urine.
Dunford,M. Sports Nutrition: A Practice Manual for Professionals,
4th Edition. American Dietetic Association, 2006.
Hydration for Performance: Fluid &
Electrolyte Balance
• Maintaining adequate hydration
• Dehydration- adverse effects on
performance and health
• Electrolyte losses
• No single recommendation for daily fluid
intake (variable needs- body size, physical
activity, environmental conditions)
HYDRATION & EXERCISE
• WATER is the medium in which all
chemical reactions (energy) occur
• TEMPURATURE REGULATION
• FAT BURNING
• MUSCLE STRENGTH & CONTROL
• DISEASE PREVENTION
• MENTAL PERFORMANCE
• LUBRICATES JOINTS
SIGNS OF DEHYDRATION
EARLY
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Fatigue
Decreased appetite
Heat intolerance
Light-headedness
Strong-smelling,
dark urine
Headaches
Dry mouth
Dry cough
Flushed skin
SEVERE
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Swallowing difficulty
Stumbling gait
Clumsiness
Painful urination
Numbness in skin
Spasticity (muscles)
Feeling of delirium
Sunken eyes
Impaired vision
Pre-exercise Fueling
• Adequate carbohydrate-rich foods in
the hours before you exercise
• For activity < 1 hour: eat foods that
are digested easily; high carb, low
fat- banana, whole grain crackers,
cereal, or toast
• For activity > 1 hour: choose a snack
with a little protein and fat as welloatmeal with LF milk, egg & toast,
whole grain bread and peanut butter
Pre-exercise Fueling
• Limit high fat foods; choose smaller
servings of leaner protein sources
such as turkey, eggs, LF milk
• Use caution with sugary foods/drinks
pre-exercise (soda, candies, etc)
• Leave enough time to digest:
-3-4 hours for large meals
-2-3 hours for a smaller meal
-< 1 hour for small snacks
• Don’t forget the fluids!!!
REFUELING & RECOVERY
• CHO stimulates insulin release
• Insulin helps transport CHO into the
muscle cells to replenish depleted
glycogen stores
• Combining CHO with protein is the
best way to refuel and build muscle
because it reduces cortisol
production
REFUELING & RECOVERY
(1) Replacing fluid losses- every 1 pound of
weight lost= ~16oz. fluid lost during
exercise
(2) Replenish glycogen stores with
carbohydrate-rich foods with some
protein
-A glass of low fat chocolate milk
-Fruit smoothie made with yogurt or milk
-Bowl of whole grain cereal, low fat milk
and fruit
SUPPLEMENTS
THE best supplement to date that
has been proven to enhance
performance, prevent disease,
optimize overall health is………..
WHOLE, NATURAL FOOD!
SPORTS FOODS
• Energy bars
-Power bars, Clif bars, Balance bars
• Energy drinks
-Gatorade, Accelerade, Powerade
• Gels
-Gu, AccelGel
Sports Drink & Gels
• Gatorade- 14g CHO, 110mg
sodium/ 8oz.
• Accelerade- 15g CHO, 4g Pro,
120mg sodium/ 8oz.
• AccelGel- 20gCHO, 5g Pro, 100mg
Sodium per pack
• Gu energy gel- 25g CHO, 55g
Sodium per pack
TAKE HOME POINTS
• Eating a healthy, balanced diet of
nutrient rich foods throughout the
day is the best tool for success
• Moderation is key
• Hydrating yourself before, during,
and after is critical
• Supplements and sports foods are
NOT substitutes for eating whole,
natural foods, and should be used
appropriately
RESOURCES
• Clark, N. Nancy Clark’s Sports
Nutrition Guidebook, 4th Edition.,
2008.
• www.mypyramid.gov
• www.eatright.org
To find a sports dietitian:
Sports, cardiovascular, and wellness nutritionists
Practice Group of the American Dietetic
Association
www.scandpg.org