Transcript The RD: the link to consumers' culinary skills

NUTRI-BITES®
Webinar Series
Sports Nutrition:
The Power to Influence Exercise
Performance
May 21, 2014
Presenter:
Kristine Clark, PhD, RD, FACSM
Director, Sports Nutrition; Assistant Professor
Penn State University
Moderator:
James M. Rippe, MD – Leading cardiologist, Founder and Director,
Rippe Lifestyle Institute
Approved for 1 CPE (Level 2) by the Commission on Dietetic Registration, credentialing agency for the
Academy of Nutrition and Dietetics.
Original recording of the May 21, 2014 webinar and PDF download of presentation available at:
www.ConAgraFoodsScienceInstitute.com
NUTRI-BITES
Sports Nutrition:
The Power to Influence Exercise Performance
®
Webinar Series
Based on this webinar, learners should be able to:
 State why carbohydrate rich foods are optimal for athletic
performance and how they play a role in exercise recovery
 State how macronutrients are used during low, moderate, and
long duration exercise and what foods to recommend based on
how someone exercises
 Describe the role protein plays in recovery from exercise and
how much protein an exerciser needs
 Identify optimal fluids a physically active person could drink
before, during, and after exercise
 Identify strategies to share sports nutrition messages with
exercisers
Nutrient-Related Fatigue
 Fatigue is the inability to maintain a given or expected
force or power output.
 Blood glucose levels fall.
 Level of fatty acids in the blood increases.
 Proteins provide an increased contribution to energy.
 Exercise capacity progressively decreases.
Maintaining ATP levels in muscle is
necessary for exercise
• Breakdown of 1 mole of ATP via myosin ATPase =
7 calories of free energy
• Muscles need both quick AND sustained energy
• Decrease in muscle ATP = fatigue
• Body has multiple mechanisms to prevent a fall in
the level of ATP in muscle
• Exercisers should start out with a full supply of
glycogen – especially if exercise will last awhile
• Within 60 min. of exercise, glycogen in liver is
depleted, 50% of glycogen in specifically
exercised muscles is also depleted
• Within 2 hr of exercise – all glycogen is
depleted – performance declines rapidly,
exercise difficult to continue
General Recommendations for CHO
Intake for an Exercising Individual
• 5-12 g CHO/kg body weight per day
• Have CHO-rich sports drink within an hour after
exercise
• Post-exercise recovery meal should contain
nutrient-rich, high-glycemic index CHO sources +
protein
• Exercise sessions <8 hours apart, begin CHO
intake as soon as possible after 1st session
• Exercise sessions >24 hours, consume a CHO- and
nutrient-rich diet
• Ensure adequate caloric intake
Intensity is related to the amount of
oxygen that can reach the muscles
• Cardiovascular and respiratory systems function
to bring in oxygen to the body through the lungs
and transport it to all the cells of the body
• Fitness levels are dependent upon the ability to
deliver adequate amounts of oxygen to active
muscles
• More intense exercise = Less oxygen to muscles
Fuel mix relative to exercise intensity
How duration of exercise affects
which fuel is utilized
Food recommendations for various
exercises
• Walking: eat balanced meals, eat small amount of carb rich food
30-60 min. before
• Jogging or other aerobic exercise: eat balanced meals, drink and
eat carb rich snack prior to exercise. Duration matters: drink every
20 min., if longer than 60 min. eat carb snack during exercise
• Soccer, basketball, lacrosse: high intensity, short burst activities:
eat balanced meal 2 hr before, eat carb snack 1 hr before
game/practice, drink carb beverage during game breaks
• Marathon, triathlon, long hike/bike: Eat a high carb dinner the
night before, eat a meal 2 hr prior to event, carry carb snacks to eat
every 60 min., drink carb beverages every 20 min. during exercise
Protein and Exercise
• Amino Acids are oxidized in small amounts during physical activity
• Increased protein synthesis must be balanced with protein
breakdown
• Regular and modest amounts of physical activity require very small
– if any increase in protein needs
• Evidence: Only endurance types of exercise require more protein
– Endurance exercise: increased oxidation of BCAA
– When carbohydrate intake is suboptimal, protein can contribute up to
10% of energy expenditure during exercise
– Leucine appears (in some studies) to be the BCAA that is oxidized at
the greatest rate
Endurance vs Resistance Exercise
• The intensity and duration of these exercises influences protein synthesis
after exercise (recovery)
After endurance exercise: increase in mitochondrial protein synthesis
After strength training: increase in myofibrillar
• Low-moderate intensity exercises do not impact muscle protein turnover
• To maintain nitrogen balance:
Endurance athletes: 1.2-1.4 gr/kg/d
Strength athletes: 1.6-2.0 gr/kg/d
• Training has a protein–sparing effect
Timing of Protein Intake
“The window of anabolic opportunity”
• 20-30 grams of protein after exercise
• Eat both carbohydrates and proteins as soon
after exercise as possible (within a 2 hr frame)
• After strength training – muscle protein
synthesis remains high up to 48 hr post
exercise
• Eating regular meals with 20-30 g protein in all
meals (B, L, D) – spreading it out
• High quality protein: EAA
Foods to Eat after workouts
Carbohydrates
Proteins
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Juice or sport drinks
Fruit
Bread, bagels, crackers
Pretzels
Granola bars, energy bars
muffins
Milk
Yogurt
Peanut butter
Hard boiled egg
Beef jerky, any meat
Protein bars
Optimal fluid intake: prevent dehydration
Reaching exercisers with sports
nutrition messages
1. Health clubs, fitness centers, YMCA:
presentations, written materials, newsletters,
private clients
2. Local newspapers: fitness columns, weekly Q
and A
3. Local grocery stores: sports nutrition shopping,
cooking classes, newsletter or shopping guide
4. High schools – contacting coaches who could
use assistance with team nutrition
5. Parent organizations: helping parents feed their
athletes
Sports Nutrition: Summary
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Carbohydrate rich foods provide optimal energy source for
physical activity and prevent exercise fatigue
Protein and carbohydrate rich foods eaten as a snack or meal after
exercise replace energy stores and aid in optimal recovery
Eat before exercise to optimize energy levels, eat during exercise if
exercise is long lasting
Eating as soon after exercise is a strategy for rapid recovery (2 hr
anabolic window)
Depending on how long exercise will last should determine how
much you need to eat before and after exercise
Drink early and often during exercise, don’t wait until thirsty,
replace lost body water as it’s lost
Recommended Reading and
Resources for RD’s/RDN’s
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Deutz , N & Wolfe, R Is there a maximal anabolic response to protein intake with a meal, Clinical
Nutrition, Nov. 2012
Lunn, W, et al Chocolate milk and endurance exercise recovery: protein balance, glycogen and
performance, Med Sci in Sp and Ex. 2012.
Shirreffs, S et al Milk as an effective post-exercise rehydration drink. British J of Nutr, 98,2007.
Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports
Medicine: Sports Nutrition, March, ‘09, 109:3, p 509-526 (online and full text, is currently being updated)
Buell, J. et al, National Athletic Trainer’s Association Position Statement: Evaluation of Dietary
Supplements for Performance Nutrition, Journal of Athletic Therapy, Feb. ‘13, 48(1):124-136. (online, full
text)
Sammarone, P. et al, National Athletic Trainer’s Association Position Statement: Safe weight loss and
maintenance practices in sport and exercise, Journal of Athletic Therapy, ‘11, 46(3):322-336. (online and
full text)
Sports Nutrition Care Manual – eatright.org, written by a variety of Certified Specialists in Sports Dietetics.
Covers all topics of sports nutrition
Krieder, RB et al, International Society of Sports Nutrition Review: Research and Recommendations,
Journal of the International Society of Sports Nutrition, ‘10, 7:7. (online and full text)