Transcript Introduction to Nutrition in the Collegiate Athlete

Introduction to Nutrition in the
Collegiate Athlete
Enrique Saguil, MD
Integrative Sports and Wellness
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All have 35gm carbs, 35gm
sugar, 0g protein
From the CDC website:
• South Beach and Atkins Diet:
• Both are modified versions of a low
carbohydrate diet
• Much of weight loss due to low carb intake
and can result in lower stored glycogen
• Glycogen is the “electricity” stored in the
body’s back up “battery”
Using bmi for risk factor
calculating
Body composition analysis
• During sprinting, the energy needed by the working
muscles for contraction must be provided at a very high
rate. This is achieved mainly through the anaerobic
degradation of two compounds stored in the muscles,
namely phosphocreatine (PCr) and glycogen leading
to lactic acid formation. Phosphocreatine breaks down
rapidly at the onset of maximal exercise but can provide
enough energy for only 5-10 seconds. Muscle glycogen
is also utilized very rapidly at the onset of maximal
exercise although there is a progressive decline in
energy provision from this fuel. Consequently, as
maximal exercise continues for several seconds
performance begins to decline even in the presence of
adequate glycogen stores, probably due to the
depletion of PCr and the accumulation of products of
anaerobic metabolism such as lactic acid.
• For these reasons, a high carbohydrate diet consumed
at appropriate times before and after exercise (7-10g/kg
body weight daily) has to become accepted practice
among players. In soccer, for example, players who start
the match with low glycogen concentration in the leg
muscles, cover a shorter distance and sprint significantly
less, particularly in the second half, compared with
players who have initially normal glycogen levels prior
to the match. In addition, consumption of 6%
carbohydrate solution during prolonged high-intensity
intermittent running spares muscle glycogen utilization.
Thus, it is clearly advantageous for an athlete who
participates in multiple sprint sports to increase
carbohydrate consumption before, during and after
exercise to cope with heavy training and competition.
• Output = Input
• Muscle energy = glycogen storage
• Glucose sustains short energy burst
• Glycogen will cover more endurance activity
• Expenditure depends on storage/supply
• Poor storage will lead to poor long term
performance
• Poor endurance will translate to late game
loss
• Equally matched teams can be separated
by nutrition status
Candace Booth, ND
• Breakfast – protein shake
• Snack – protein bar
• Lunch – veggie/protein (avoid starches)
• Snack – fruit
• Dinner – veggie/starch (dont mix)
What is healthy, what is practical?
• Dietitians of Canada,
American Dietetic
Association and American
College of Sports
Medicine
• All agree that physical
activity, athletic
performance and
recovery from exercise
are enhanced by optimal
nutrition
• Fat, proteins and carbs can be burned as
fuels but fats and proteins can’t be
oxidized as fast as carbs for high intensity
exercise
• Adequate carbs must be consumed daily
to restore glycogen
• Low glycogen decreases serum glucose,
increases risk for hypoglycemia will
decrease endurance
• Protein recommendations are:
1.6 – 1.7 gm protein per
kg of body weight
ie….a 200 lb athlete needs
145-154gm protein/day
Fish,3oz, 21 gms
chicken, 3oz, 21gms
turkey, 3oz, 21 gms
meat, 3oz, 21gms
milk, 8oz, 8gms
tofu, 3oz, 15gms
cheese,3oz, 21gms
peanut butter, 2 tbsp,
8gms
eggs, 2 large, 13gms
Carb recommendations vary:
3-4 gm of carbs per pound of body
weight per day
ie….. a 200 lb athlete needs 600800 gm of carbohydrates/day
( 25% post exercise )
Daily caloric intake should be
divided into
fats – carbs - proteins
• Fat has 9 calories per gram
• Carbs and proteins have 4 calories per gm
• Most dietary programs list carb intake as the highest at
30-50%
• Proteins and fats both vary between 20-30%
When to eat
• Stomach takes 1-4 hours to digest
• Closer to the event, take things easy to
digest- liquids generally faster!
• Pre-event meals should be high in
carbohydrates
3-4 hours before competition
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Fresh fruits or veggies
Bread and bagels
Pasta with tomato sauce
Baked potatoes
Energy bar
Cereal
Low-fat yogurt
Toast/bread with limited pb, lean meat, cz
30oz sports drink
2-3 hours before competion
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Fresh fruit
Fruit or veggie juices
Bread, bagels
Low-fat yogurt
Sports drink
1 hour or less before competition
• Fruit or vegetable juice such as orange,
tomato, or V-8
• Fresh fruit apples, watermelon, grapes
• Energy gels
• Up to 1 and ½ cups sports drink
3 days before event (carb loading)
• Reduce exercise to avoid depleating
current glycogen stores
• Rest completely 1-2 days before event
• Increase the amount of carbs to 60-70% of
the calories you eat (fats=15-20, pro=1015)
• Watch for wt gain (in form of water),
bloating and high sugars.
During event
• Continue with carbs during the event
• 5-8 oz of a carb containing drink every 15
minutes
• More if temp is hot
Avoid fat:
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Fast food
Hot dogs
Nachos
Potato chips
Candy bars
Post game
• Studies show if not taken within 2 hours,
50% less glycogen stored in muscle (carbs
stimulate insulin production which aid in
production of glycogen production)
• Combine protein and carb for greater
absorption, if taken w/in 2 hours doubles
the insulin response
• 4 gms carbs to every 1gm protein but
watch rehydration
Products on the market already 4:1
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Endurox r4
Accelerade
Powerbar
Energy gels with adding 1 tbsp of protein
powder for every 25 gms carb
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Early postexercise muscle glycogen recovery is enhanced with a
carbohydrate-protein supplement.
Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB.
Exercise Physiology and Metabolism Laboratory, Department of Kinesiology and
Health Education, University of Texas at Austin, Austin, Texas 78712, USA.
In the present study, we tested the hypothesis that a carbohydrate-protein (CHOPro) supplement would be more effective in the replenishment of muscle
glycogen after exercise compared with a carbohydrate supplement of equal
carbohydrate content (LCHO) or caloric equivalency (HCHO). After 2.5 +/- 0.1 h
of intense cycling to deplete the muscle glycogen stores, subjects (n = 7)
received, using a rank-ordered design, a CHO-Pro (80 g CHO, 28 g Pro, 6 g fat),
LCHO (80 g CHO, 6 g fat), or HCHO (108 g CHO, 6 g fat) supplement
immediately after exercise (10 min) and 2 h postexercise. Before exercise and
during 4 h of recovery, muscle glycogen of the vastus lateralis was determined
periodically by nuclear magnetic resonance spectroscopy. Exercise significantly
reduced the muscle glycogen stores (final concentrations: 40.9 +/- 5.9 mmol/l
CHO-Pro, 41.9 +/- 5.7 mmol/l HCHO, 40.7 +/- 5.0 mmol/l LCHO). After 240 min
of recovery, muscle glycogen was significantly greater for the CHO-Pro treatment
(88.8 +/- 4.4 mmol/l) when compared with the LCHO (70.0 +/- 4.0 mmol/l; P =
0.004) and HCHO (75.5 +/- 2.8 mmol/l; P = 0.013) treatments. Glycogen storage
did not differ significantly between the LCHO and HCHO treatments. There were
no significant differences in the plasma insulin responses among treatments,
although plasma glucose was significantly lower during the CHO-Pro treatment.
These results suggest that a CHO-Pro supplement is more effective for the rapid
replenishment of muscle glycogen after exercise than a CHO supplement of
equal CHO or caloric content.
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Effects of recovery beverages on glycogen restoration and endurance
exercise performance.
Williams MB, Raven PB, Fogt DL, Ivy JL.
Cardiovascular Research Institute, University of North Texas, Health Science
Center at Fort Worth, Texas 76107, USA. [email protected]
The restorative capacities of a high carbohydrate-protein (CHO-PRO) beverage
containing electrolytes and a traditional 6% carbohydrate-electrolyte sports
beverage (SB) were assessed after glycogen-depleting exercise. Postexercise
ingestion of the CHO-PRO beverage, in comparison with the SB, resulted in a
55% greater time to exhaustion during a subsequent exercise bout at 85%
maximum oxygen consumption (VO(2)max). The greater recovery after the
intake of the CHO-PRO beverage could be because of a greater rate of muscle
glycogen storage. Therefore, a second study was designed to investigate the
effects of after exercise CHO-PRO and SB supplements on muscle glycogen
restoration. Eight endurance-trained cyclists (VO(2)max = 62.1 +/- 2.2 ml.kg(-1)
body wt.min(-1)) performed 2 trials consisting of a 2-hour glycogen-depletion ride
at 65-75% VO(2)max. Carbohydrate-protein (355 ml; approximately 0.8 g
carbohydrate (CHO).kg(-1) body wt and approximately 0.2 g protein.kg(-1) body
wt) or SB (355 ml; approximately 0.3 g CHO.kg(-1) body wt) was provided
immediately and 2 hours after exercise. Trials were randomized and separated
by 7-15 days. Ingestion of the CHO-PRO beverage resulted in a 17% greater
plasma glucose response, a 92% greater insulin response, and a 128% greater
storage of muscle glycogen (159 +/- 18 and 69 +/- 32 micromol.g(-1) dry weight
for CHO-PRO and SB, respectively) compared with the SB (p < 0.05). These
findings indicate that the rate of recovery is coupled with the rate of muscle
glycogen replenishment and suggest that recovery supplements should be
consumed to optimize muscle glycogen synthesis as well as fluid replacement.
Nutrition Team
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Enrique Saguil, MD
630 319 0351
[email protected]
By apt, tues at Wayne Densch Sports Center
No charge to student athletes
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Meghan Van Camp, RD,LD
407 823 5841
[email protected]
By apt, no charge to students
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Preeti Wilkhu, RD, LD
407 823 2701
[email protected]
By apt at 10$ to students
Hitting the wall/bonking …sort of
Sobe Adrenaline Rush
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Calories 0
Serving size 1 can [245 ml]
Sodium 125
Potassium 27
Carb 1gm
Sugar 0gm
Vit c 100%
Folic acid 30%
Vit b6 25%
Vit b12 10%
Taurine 1000mg
D-ribose 450mg
L-carnitine 250mg
Inositol 100mg
Guarana 50mg
Panax ginseng 25mg
Powerade lemon-lime
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Calories 60
Serving size 8oz[240ml]
Fat 0gm
Sodium55mg
Potassium 30mg
Total carbs 17gm
Sugars 15gm
Protein 0gm
Niacin 10%
Vit b6 10%
Vit b12 10%
Cytomax citrus blast
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Calories 130
Serving size 20oz[591ml]
Total fat 0gm
Sodium 140mg
Potassium 75gm
Total carbs 32gm
Dietary fiber < 1gm
Sugar 6gm
Protein 0gm
Hi-C flashin fruit punch juice box
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Serving size 1drink box[200ml]
Calories 90
Total fat 0gm
Sodium 15mg
Total carbs 25gm
Sugars 25gm
Protein 0gm
Vit c 100%
MET-Rx protein plus
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Serving size 1 bar[85gm]
Calories 320
Total fat 9gm
Sat fat 6gm
trans fat0g
Chol 10mg
Sodium 260mg
Potassium 140mg
Total carb 32gm
Dietary fiber 2gm
Sugars 2gm
Sugar alcohol 18gm
Protein 32gm
Vit a 30%
Vit c 30%
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Calcium 40%
Iron 10%
Vit E 30%
Thiamine 30%
Riboflavin 40%
Niacin 30%
Vit b6
Folic acid 30%
Vit b12 30%
Biotin 30%
Pantothenic acid 30%
Iodine 30%
Magnesium 10%
Zinc 30%
Copper 30%
Snickers Marathon protein
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Serving size 1 bar[80gm]
Calories 290
Total fat 7gm
Sat fat 2.5gm
Trans fat 0gm
Cholesterol 5mg
Sodium 260mg
Potassium 300mg
Total carbs 36gm
Dietary fiber 7gm
Sugars 15gm
Protein 26gm
Vit A 35%
Vit C 100%
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Calcium 50%
Iron 45%
Vit E100%
Thiamine 100%
Riboflavin 100%
Niacin 100%
Vit b6 100%
Folic acid 100%
Vit b12 100%
Biotin 100%
Pantothenic acid 100%
Phosphorous 35%
Magnesium 40%
Zinc 40%
PowerBar Harvest Whole Grain
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Serving size 1bar
Calories 240
Total fat 4.5gm
Sat fat 1gm
Trans fat 0gm
Cholesterol 0mg
Sodium 140mg
Total carbs 42gm
Dietary fiber 5gm
Sugars 18gm
Protein 10gm
Vit A 20%
Calcium 40%
Vit E 80%
Thiamine 40%
Niacin 40%
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Folate 80%
Biotin 40%
Phosphorus 20%
Magnesium 20%
Selenium 20%
Manganese 20%
Molybdenum 20%
Vit C 80%
Iron 25%
Vit K 20%
Robflavin 40%
Vit b6 40%
Vit b12 80%
Patothenic acid 80%
Iodine 20%
Zinc 20%
Copper 20%
Chromium 20%