Transcript Slide 1

WHAT ARE YOU
PUTTING IN
YOUR TANK?
OBJECTIVES
• Come away with good ideas
• Evaluate what you are currently putting into your body
• Not bore you with high level science – but still
provide factual information regarding nutrition and
how it relates to athletic performance
• Hit a few different areas besides nutrition (athletic
success is a puzzle with many parts)
• Answer any questions you might have
What Influences
Athletic Ability?
Genetics
Optimal Training
Good Nutrition
No “secret” ingredient!
Why Does Performance Nutrition Matter?
• Good nutrition is important for peak
athletic performance
–Fuel (boost activity performance)
–Repair and Rebuilding (decrease the risk of
injuries, recover fully after workouts and stay healthy)
Consequences of Poor Nutrition
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Weight loss
Strength loss
Lethargy
Chronic Fatigue
Soreness, joint pain
Micronutrient Deficit
Respiratory Infections
Diminished Performance
“Overtraining Syndrome”
How do we get energy?
NUTRIENTS
MACRO
• Energy comes from food and is measured
in calories (cal vs kcal?)
• Nutrients that give us calories are
• Carbohydrates
• Protein
• Fat
MICRO
NUTRIENTS
• Nutrients that do not give us energy are
Vitamins
• Minerals
• Water
How many Calories do we need?
Female Olympic Gymnasts
– 1900 kcal/day
• Tour de France Cyclists
– 7,000+ kcal/day
• College Football Players (in wt gain mode)
– 7,500-8,500 kcal/day
• Michael Phelps (Olympic Swimmer)
– 12,000 kcal/day
http://youtu.be/QXRvXtcSu14
Calculating Resting Metabolic Rate
• Harris-Benedict Equation
Males
RMR = 66.5 + (5 x H) + (13.7 x W) – (6.8 x A)
Females
RMR = 665 + (1.9 x H) + (9.5 x W) – (4.7 x A)
W = kg
H = cm
A = age
Lbs. to kg – divide by 2.2
Inches to cm – multiply by 2.54
Factoring Physical Activity
• Estimating daily caloric need from RMR
Sedentary (no regular exercise)
RMR x 1.4
Moderately Active
RMR x 1.6
Highly Active
RMR x 1.8
Energy Needs
Calories/lbs
120lbs
160lbs
2080-2400
240lbs
LOW - sedentary
1560- 1800
ACTVE (30-60min)
1920-2160
2560-1880
3840-4320
MODERATE (1-1.5hr)
2280-2520
3040-3360
4560-5040
HIGH (1.5-2hr)
2640-2880
3520-3840
5280-5760
VERY HIGH (2-3hr)
3000-3600
4000-4800
3120-3600
6000-7200
DAILY DIET
2 MOST IMPORTANT MEALS
1.) BREAKFAST
• Make the time to eat breakfast (pop‐tarts don’t count…)
• Quality carbohydrates for sustained energy (oatmeal)
• If you skip this meal it will slow down
metabolism (body goes into starvation mode)
DAILY DIET
2 MOST IMPORTANT MEALS
2.) POST WORKOUT
• within 30 minutes after workout
• Liquid form is best
• Look for 4:1 Carbohydrate to Protein ratio
• chocolate milk is cheapest form
HOW MANY MEALS A DAY?
4‐6
Approximately 2‐3 hours between meals
55-65% carbohydrates
15-20% protein
20-25% fat
FAT
PRO
CHO
Nutrients: the body’s fuel
• Carbohydrates:
• Protein:
• Fat:
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Water:
Vitamins:
Minerals:
Fiber:
primary fuel source
used for repair & maintenance
secondary fuel source,
insulation, protection, brain
most essential nutrient
colourful foods first
supplements second
20-35 grams per day
Digestion Time of Nutrients
4
3.5
3
2.5
4 hours
2
1.5
1
0.5
2 hours
1 hour
0
Hours
CHO
PRO
FAT
The Importance of Carbohydrates (CHO)
• Primary source of energy when you are
exercising hard
• One should get at least 55-65% of calories
from CHO
• The body stores CHO as glycogen in
muscles and the liver
• Running out of glycogen = “Hitting the Wall”
• Trained muscles store 20-50% more
glycogen than untrained muscles
How many carbs do I need?
Total Calories
per Day
60% Carbohydrates
2000
300 grams
2500
375 grams
3000
450 grams
3500
525 grams
Carbohydrate Sources
Food
Grams of Carb
½ Cup of Pasta
20
1 Slice of Bread
13
Large Baked Potato
30-50
Banana
27
1 Cup Low-Fat Milk
12
1 Cup of Most Beans
40-45
The Problem with Added Sugar
http://ed.ted.com/lessons/sugar-hiding-in-plain-sight-robert-lustig
Protein (PRO)
• Needed for building and repairing muscles, red blood
cells, hair and other tissues
• Synthesizes hormones
• Used for energy when CHO is not available (starvation or
in exhausting exercise)
• 15-20% of calories should come from PRO
• Excess protein is not stored as extra muscle, it is stored
as extra FAT! A calorie is a calorie!
• Your body can only digest so much per feeding
• Protein from food provides us with a more balanced diet
than protein supplements
• About 1g per kg of body weight is required per day
– Boys 0.9, Girls 0.8, Endurance Athletes 1.2-1.6, Strength/Speed Athletes 1.6-1.7
GOOD FOOD CHOICES
CARBOHYDRATES
Brown rice
Sweet potatoes
potatoes
Oatmeal (not processed)
Pasta
fruit
PROTEIN
Baked Meat
Lentils
Chicken
Fish
Dairy products
What is the Glycemic Index?
Not all carbohydrate foods are
created equal, in fact they behave
quite differently in our bodies. The
glycemic index or GI describes this
difference by ranking carbohydrates
according to their effect on our blood
glucose levels. Choosing low GI
carbs - the ones that produce only
small fluctuations in our blood
glucose and insulin levels - is the
secret to long-term health reducing
your risk of heart disease and
diabetes and is the key to
sustainable weight loss.
Glycemic Load – amount of
carbohydrates in the food
When to Eat (during competition)
• In order to avoid hunger, delay fatigue, and
minimize abdominal cramping
– Eat a meal 3-4 hours prior to the event
– A small snack about an hour before the event
– A snack within 30 minutes of completing the event to
maximize recovery
– A meal within 2 hours of finishing
• High Glycemic-Index CHOs during or after exercise
• Low to Moderate Glycemic-Index CHOs prior to
exercise because they provide sustained energy
Hydration
Components of Muscle
20%
Protein
75% Water
5% other
Fluids & Hydration
Males - 60% body wt.
Females - 50% body wt.
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Cardiovascular function
Thermoregulation
Injury prevention
Performance
Recovery
Sweat losses during 2 hours of
exercise can = 2 liters or more
Physiological Effects of
Dehydration
•
sweat rate
blood volume &
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core body heat
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cardiovascular function
heart rate
-less O2 and nutrient-rich blood to muscles
-more reliance on anaerobic system
• Slower removal of wastes
cramping, fatigue
Impaired Performance!
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Muscle strength
Speed
Endurance
Energy
Cognitive Process
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Risk of Injury
95% of muscle cramps are due to dehydration!
When Should You Drink?
WHEN TO DRINK
FLUID
2 hr before exercise
AMOUNT OF
2-3+ cups
15 minutes before
1-2 cups
Every 15 minutes DURING
1 cup
After Activity
2-3 cups
Water is fine for <1 hr; sport drinks > 1 hr
Dehydration
Planned rehydration is necessary
 typically only 1/3 to 2/3 of the
volume lost is replaced voluntarily
• Hockey player average loss of 3-5%
• 1 lbs weight loss = 16 oz. of fluid
– 160 lbs player loses 5%  8 lbs
– 8 lbs  requires 128 oz of fluid to equal loss
– 6  20 oz sport bottles = 128oz [3.8L]
Nutrition MISTAKE
Thinking that….
• Sports drinks are only needed for exercise
lasting more than an hour
– Not always true if the activity is intense &
occurs in hot, humid conditions
– Sports drinks actually drive thirst
WHAT ABOUT….
300mg caffeine!
Energy Drinks?
– Different from Sports Drinks
– Contain caffeine, other stimulants, sugar,
herbs and vitamins
– Safety concerns for athletes!
– Use nutrition, hydration, and lifestyle changes
to improve energy level
RECOVERY
All the hard work in the weight room and in
speed/agility training is worthless without
recovery
Your body does not become stronger and more
powerful while working out but while resting
RECOVERY’S 4 MAIN COMPONENTS:
1.) Nutrition
2.) Sleep (min 7‐9 hours)
3.) Rest between training sessions
4.) Choices made on weekends
ALCOHOL
The associated residual effect of the alcoholic hangover has been
shown to reduce athletic performance by 20-30%
The Hangover Effect Or Disturbed Recovery Process
Heavy drinking caused
massive suppression of
testosterone between 1.5
and 96 hours
(4 days later).
(Underwood/Balon 2005)
You are at practice…
but your hormones are not…
• American Athletic Institute has studied the impact of
alcohol on condition in elite athletes. Impact has shown
significant projections in lost physiological condition that
correlates to as much as 14 days of lost training effect…for
each time drunk…
AMERICAN ATHLETIC INSTITUTE 2005