Transcript Sport Nutrition

Sports Diet Dilemmas
The facts about sport nutrition
“energy” drinks and dietary blunders
WINForum.org
Emily Edison, MS, RD, ACSM-HFI
Western Washington WINForum Coordinator
This is not rocket science.
poor nutrition = poor performance
Winning Nutrition = Winning Performance
BUT, we are faced with challenges
Carbs.
The Truth (finally).
Carbohydrates are the
#1 Source of Energy for
Your Muscles
Carbohydrates
(Bagel, pasta, fruit, dairy)
Glucose
(energy in use)
Glycogen
(stored)
Low carb diets for athletes?
100
80
High Carb
Diet (70%)
60
Low Carb
Diet (40%)
40
20
Day Four
0
Day Three
 Depletion of glycogen
leads to decreased
performance
120
Day Two
 Sample taken from
vastus lateralis
140
Day One
 Three successive
heavy training days
 Muscle glycogen
depletion continual
due to low carb diet
Muscle Glycogen (mmole/kg wt)
High Carb vs. Low Carb Diet
Source: I Journal Sp Med (1990;1:2)
Good Carbs vs Bad Carbs
Hey…Don’t
forget to
EAT your
carbs!!!
GOOD CARBS vs
OCCASIONAL CARBS
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Whole Grains
Dairy
Pasta
Rice
Potato
Corn
Fruits
Veggies
 Watch for:
THE “C” WORD
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Chips
Cookies
Candy
Cakes
Crispy Stuff
Creamy Stuff
Coke
Does eating more protein
create bigger muscles???
=
NO!
Protein repairs and rebuilds
muscles you break down…
 Protein recommendations
 Strength/aerobic athletes .6-.9 g/lb bw
180lb football player: 180lb x .7g/lb = 126-180grams
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1c. milk on cereal = 18g
Granola Bar = 8g
Turkey Sandwich = 30g
Energy Bar=15g
5 oz chicken breast = 34g
1c. Mashed Potatoes = 8g
2 cup milk = 16g
= 129 grams total
Protein Facts
 High protein diets (greater than 20%
calories from protein) not advocated as
performance enhancing
 NEW Data shows protein (in addition to
carbs) may help increase performance if
consumed before, during and after a
workout.
Nutrition DURING Exercise
Should protein be added?
Ivy, J. et al., Int. J Sports Nut & Ex. Met (2003)
Carb/Pro – 57% improvement vs Water
24% vs. Carbs alone
Water
Carbohydrate
Sports Drink
30
25
20
15
10
5
0
Carb/Protein
Sports Drink
Increase in Endurance
(minutes)
Effect of Carb/Protein Supplementation During
Exercise
Does eating fat
make me fat?
Eating Fat
does not make you fat
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Provides energy (at lower intensities)
Transports fat-soluble vitamins
Helps the body make hormones
Makes you feel satisfied
Rec. 20-25% of total energy
May delay gastric emptying- important to
time fat intake outside of competition
Good Fat vs Bad Fat
 Good Fats
 Unsaturated
 Canola, Olive
 Comes from nuts and
plants
 Omega 3 Fats
 Bad Fats
 Hydrogenated
 Trans
 Saturatedanimal fat
 Fish, walnuts, flax,
supplement
Fat that get a bad rap but may really be ok for you:
Coconut Oil- tastes good, makes a good spread. Some question
with saturated fat.
Nutrition Training 4
Hoopfest
 Four teams of four players competing in Hoopfest
 Teams attend sport nutrition training with Sports
Dietitian
 Leaned about importance of fueling for sports
 Drank lowfat chocolate milk after their practices
 All four teams IMPROVED performance from the
previous year
 One team WON their bracket for the first time!
Why Chocolate Milk?
 Recent Study: Stager et
al (IJSN;2006)
 Chocolate Milk and
Gatorade equally
effective in refueling
athletes for repeated
bout of exercise
 Endurox R4 50% less
time to exhaustion
Nutrition Training 4
Hoopfest - Testimonials
Seattle Teams “Chieftans” & “Glory
Daze” talk about chocolate milk
recovery
What about
Energy Drinks?
 Fueled by caffeine
 Not well labeled (5-500 mg caffeine)
 Do not know how other “energy”
ingredients react with caffeine
 No regulation
 citicoline, tyrosine, phenylalanine, taurine,
malic acid, glucuronolactone and caffeine
 Effect on liver and other organs?
Energy Drinks vs Sports
Drinks
 Do not provide
electrolytes
 Provide a higher
concentration of
carbohydrates
 Higher likelihood of
crash and burn effect
What to drink?
WINNERS
 Water
 Milk (low-fat for sport)
 Juice (diluted is best)
 Sport drinks (only as
needed)
 Juice Sweetened Waters
(Juice Squeeze)
LOSERS
 Soda
 Energy Drinks
 Artificially Sweetened
Beverages
 Expensive “enhanced”
waters (not necessary)
Think Your Drink
Protein/Energy Drinks
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Chocolate Milk
Cytogainer
Muscle Milk
MetRx
Boost
Ensure
Gatorade Shake
 Quick and easy
 May be helpful for
extra protein (if
needed)
 Can be helpful for
weight gain
 Quick absorption
 No refrig needed
Supplements???
HUGS NOT DRUGS
What about supplements?
 May need a Multi-Vitamin
 Omega 3 Supplement (Fish Oil) is
beneficial for heart health and recovery
 Vitamin D and iron as needed by blood
test
 Calcium as needed
 BE AWARE: Certain supplements can
cause dehydration
**BEFORE taking ANY supplement, check
NCAA restrictions for ALL ingredients (ask
doctor nutritionist or trainer)
SPORTS SUPPLEMENTS
 Need to know what you are
putting in your bodyRegulation is POOR
 NOT ONE SIZE FITS ALL
 There are hyper and
nonresponders to
supplements.
SPORTS SUPPLEMENTS
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Natural and safe are NOT the same
Supplements can interfere with medications
More is NOT BETTER
Tell someone what you take, or are planning to
take
 Be informed, and be cautious with
supplements, as what you don’t know may hurt
you!
P.S. FOOD IS GUARANTEED!!!
Getting back to FOOD…
IS THIS YOUR FOOD
PYRAMID??
Does this look familiar?
The Performance BUSTER
Breakfast:
too lazy to get up
Midmorning Snack:
forgot it…
Lunch:
2 pieces pepperoni pizza
Gatorade
Post Workout snack:
Chips from friend
Dinner:
Spaghetti with tomato sauce
Garlic Bread
After Dinner Snack:
Handful Doritos
Ice Cream Sandwich
4 Cookies
2 pieces leftover pepperoni
pizza
The Performance Booster
Change it to look like this!
Breakfast:
1 cups cooked oatmeal
1 cup 1% milk
1/4 cup raisins
Midmorning Snack:
Cheese stick
1 large piece of fruit
Lunch:
Turkey Sandwich
1 banana
1 chewy granola bar
Post Workout snack:
1 Energy Bar
Dinner:
5 oz grilled salmon
1.5 cup pasta
2 cup salad w lt dressing
1 cup 1% milk
After Dinner Snack:
Yogurt w ¼ c Granola
EATS BREAKFAST
DOESN’T EAT
BREAKFAST
Your mother was right!
Breakfast is for Champions
 Did you know? People who skip
breakfast (and other meals) tend to have
a slower metabolism
 Maintains energy, builds a base
 Eat at least 5 grams of healthy fat with
breakfast
 Quick ideas:
 Whole grain bagel w/cream cheese and fruit
 Granola and nuts cereal w/non-fat milk and
fruit
 Toaster waffles with peanut butter, non-fat
milk and fruit
How to help your athlete
avoid sports diet dilemmas
1. Set a good example.
Eat well. Drink often.
2. Help your athletes
understand the
importance of nutrition
for performance.
3. Think your Drink.
4. Remind them the
importance of REST.
FUEL YOUR
BODY TO
WIN!!!
Emily Edison, MS.RD.
Western WA WINForum Coordinator
www.winforum.org
206-696-4386
www.momentum4health.com
[email protected]
FOOD.FITNESS.FUN.