The New Performance
Nutrition
Heather Ramsbottom
BPHE, BSc, BEd
Performance Institute
www.performanceforsport.com
Things you need to know.......
• What foods make up: carbohydrate dense foods,
protein, fats, vegetables
• What are your goals?
•Athletic performance?
• (Endurance vs Intermittent High Intensity)
•Weight Loss?
•Weight gain?
•To be healthy?
•What body type are you? (ecto, endo, meso)
•How committed are you to achieving your athletic
goals?
2 Schools of thought in Sports Nutrition:
HIGH CARB DIET (traditional approach)
 Ensure that a client’s muscle and liver glycogen stores are
always topped of by recommending a chronic high carb diet
 Athlete will have so much saved up carbohydrate that even
during long duration or high intensity sessions, they’ll be
able to maintain muscle energy and blood glucose levels
NEW NUTRITION APPROACH
 Ensure blood sugar management by giving carbs during
exercise
 Limit Carb dense food at all main meals based on body type
HIGH CARB vs NEW APPROACH
HIGH CARB
ADVANTAGES
- May allow for a diet more
typical of the NA standard
NEW PERFORMANCE
NUTRITION
-workout fuel options more
simplified in terms of choice and
times
- Athletes likely more familiar
with these methods
-strategic use of high carb
feedings during/post combined
with moderate throughout day can
- Allows for greater flexibility to help increase fat burning, while
get carbs in if meals not well preserving carb stores
planned (i.e. high carb
snacks to top up glycogen
-easier to modify for specific
stores)
performance goals or body types
-may force athletes to eat more
veggies for the non-workout meals
HIGH CARB vs NEW APPROACH
DISADVANTAGES
HIGH CARB
NEW PERFORMANCE
NUTRITION
-doesn’t take into account
different body types and carb
tolerance
-requires supplements
therefore might be more costly
and outside of some people’s
comfort zones
-may lead to excess body
weight
-timing options and food
choices for pre-during and post
workout options may be a little
confusing
-adjusting to non-workout
meals might be more
challenging, as they are lower
carb than typical NA diet
(depending on body type)
-Athletes training multiple
-doesn’t give specific guidelines times/day may have to
for fat requirements
consume lots of supplements
-May not me enough Carbs for
some Elite Endurance Athletes
TIMING OF NUTRITIONHIGH CARB vs
NEW NUTRITION APPROACH
Potential Windows of TIME
(High carb diet)

Pre- Workout (45-1hr pre, 30 min pre, 15
min pre)- various options based on time
chosen to eat- (do not HAVE to have a pre-workout
meal if not hungry)
 During Workout – Carb drink (only
necessary for very long workouts or if in multiple training
sessions in a day with limited refueling)
 Post Workout – Any easily digestible
carbs ~ 30g and 15 of protein
During Event Nutrition (Traditional High carb diet)
TIMING
GUIDELINES
15 min or
less preevent
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15min -1/2hr
prior
1hr – 45 min
before event
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1-2hrs before 
event
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Liquid form or simple sugars (no milk
products)
If eating solids consume with ½-1cup of
water
Around 50 calories
No protein or fat, pure CHO (sugars)
Consider electrolytes
15-25 Carbs
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Sports drink like Gatorade or PowerAde (1/2-1 cup max or 125-250ml)
“Sport Beans” Jelly beans
Gels ½ banana
5-10 gummy bears
Easy to digest processed CHO or fruit with
minimal or no fibre, protein and fat
Max 100-150 cals
Sip ½-1 cup of water along with snack
25-30 Carbs
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2-4 digestive cookies/ gingersnaps or graham crackers
2 rice cakes with small amount of jam
Banana Fruit cup
1 cup of grapes OR grape juice sipped slowly
¼ cup of raisins
Jell-O (not sugar free!)
2 fig newtons
Toast with jam
Easy to digest processed CHO or fruit with 
max 3-4g fibre, < 10 protein and < 4g fat
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Approx. max 250 cals
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Sip ½-1 cup of water along with snack
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25-40 Carbs
Low fat cereal or granola bar ½ pita with fruit spread
1 cup of dry cheerios/corn flakes and 2 TBSP of raisins
Cream of wheat with 1 tbsp of raisins or honey
Mini bagel with low fat cream cheese and jam
¼ cup low fat ricotta and honey on English muffin
¼ cup of low fat ricotta and piece of fruit
Oatmeal with applesauce and brown sugar
Easy to digest processed CHO or fruit with 
max 3-4g fibre, < 10 protein and < 4g fat
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200-400 cals
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Sip ½-1 cup of water along with snack
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30-60 carbs
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Fruit smoothie (milk, yogurt or ½ scoop protein powder blended with frozen berries, banana
chunks option)--,( ¼-1/2 avocado or TBSP of peanut butter option only if 2hrs prior)
1 granola bar and fruit yogurt
Package of instant oatmeal with 1/2cup of milk (or soy)
High energy carbohydrate bar (i.e. Clif bar 45g/CHO, 11 g protein
½ scoop protein powder isolate mixed in a sports drink and piece of fruit
1 cup cooked pasta topped with ½ cup dried cranberries and 2 tbsp of honey
1cup breakfast cereal , 1tbsp raisins and ½ cup of milk
Wheaties (or other dry cereal) with low-fat milk and banana
bagel or English muffin with peanut butter poached eggs with two slices of toast
yogurt and granola
During Event Nutrition
(Traditional High carb diet)
You don’t need to bother with it unless you are trying to gain
weight or are hungry going into your event
However If YOU DO FEEL LOW ENERGY and you wish to
supplement during the event, use the following guidelines:
INTERMITTANT MAXIMAL INTENSITY EXERCISE
How much / what sip: 14-25 g cho
i.e. Typical sports drink (not an energy beware of caffeine)
ENDURANCE at Max for 45min< 2hrs
How much / what sip: 14-25 g cho
i.e. Typical sports drink (not an energy drink beware of caffeine)
ENDURANCE EVENT > 2hrs
consume 30-60g CHO/hr of exercise (sports drink , gel, gummy bears
–consider hydration)
Post Event Nutrition (Traditional High carb diet)
TIMING/Situation
GUIDELINES
0-30min Post Event
Snack (Real meal to
follow in 45 min –
2hrs)
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1--2hrs min
After snack above
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Post Event meal for
energy and weight
maintenance
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Easy to digest carbohydrates
with easy to digest protein 1015g
If eating solids consume with
½-1cup of water
Ideally minimal fat
Consider electrolytes
Ideally minimally processed
carbohydrates
Include lean source of protein
15-25g
Consider adding a healthy fat
Include veggies and/or fruit
**indicates a meal that is also
a source of iron
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Powerade (34 g cho) + ½ protein powder
Vega (17g cho + 4 g of Pro) + scoop of BCAA’s
Banana/(20-24 g cho) + ½ protein in water
Banana/Mango + BCAA’s
Chocolate milk (1 cup 1% choc 27g cho, 9g pro
2 hard boiled eggs + digestive cookies
Recovery bar with 20-30 cho g and 10-20 g of protein
Chopped banana in ½ cup cottage/ricotta cheese
Clif Bar
Boiled egg and granola bar or glass of OJ
Goat’s cheese and low sugar jam on a small whole wheat pita
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¾ cup Greek Yogurt + fruit and berries + ¼ cup granola (or ½ cup dry
cereal or 1/4 cup oat bran or ¼ cup oats)
½-3/4 cup low fat Cottage cheese , fruit (i.e. cup of berries and peaches,
or a banana) and 1 tbsp. of favorite nut butter
Large Fist sized Baked yam topped with ½ cup of ricotta cheese (or
chicken breast/lean beef) and spinach
3 rice cakes smeared with cashew butter and glass of orange juice **
Enriched whole grain toast with 2 eggs and fresh strawberries**
Tuna salad sandwich on enriched bread with tomatoes**(or on 1 cup
chick peas or mixed bean salad instead of bread)
Breakfast burrito- enriched whole-wheat wrap, 2 eggs, black beans,
spinach, chopped tomato**
Total ¼ cup walnut and cashew mix, dried apricots and figs and glass of
high Vitamin C juice**
Stir fry with veggies and lean protein source (on quinoa or wild rice)
Protein shake: protein powder isolate, 1tbsp of nut butter (cocoa), 1 -2
cups frozen berries,(banana), water to desired consistency
1 -1.5 cups of pasta with tomato veggie + lean meat sauce
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TIMING OF NUTRITIONNEW NUTRITION APPROACH
Potential Windows of TIME
(Carbs when needed)
Body type OR
GOAL
Ectomorph
Mesomorph
Endomorph OR
FAT LOSS
General Goal
Muscle gain
or endurance
support
Physique
optimization
or
intermittent
sport support
Fat loss or
Strength
sport support
Pre-Workout
During Workout
Post Workout
Eat an
“Ectomorph” Meal 12 hrs before
1 P+C drink
during
(performance)/wt
gain
OR
BCAA’s/Water (Fat
loss)
Eat an
“Ectomorph” Meal
1-2 hrs after
Eat a
“Mesomorph” Meal
1-2 hrs before
Eat a
“Mesomorph” Meal
1-2 hrs before
1 P+C drink
during
(performance)
OR
BCAA’s/Water (Fat
loss)
BCAA drink
during or Water
Eat a
“Mesomorph”
Meal 1-2 hrs after
Eat an
“Endomorph”
Meal 1-2 hrs after
Which workouts qualify for
during workout shake/nutrition?
Save your workout drink for weight training, interval, and
endurance training lasting 45 minutes or longer.
Casual exercise like walking the dog, moving cobblestones
for grandpa, or going for a leisurely wheel on the seawall, or
a stretching/rolling/active release session doesn’t require a
recovery drink.
Let’s look a little Further into the New Sports
Nutrition Approach……
The “During Exercise Drink/Shake”
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What is a P and C Drink?
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What are BCAA’s?
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There are different options for my “during exercise” drink
for the same goals…..how do I know which one is right for
me?
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Which is the best protein powder for me?
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Why do I need to know how to read the label?
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What are the “carb” options I have to add to my
drink/shake?
What is a “shaker” cup and why would I want one?
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Let’s look a little Further into the New Sports
Nutrition Approach……
The “ Body-Type Meal”
 Do I understand what “carb” dense foods are?
(activity)
 Do I understand the right portion sizes of protein,
carb dense foods, vegetables and fats that
should make up my meal? (i.e. who eats more
carbs? Who eats more fat?) (activity)
 Could I further manipulate the “composition” of
my meal to enhance my results (i.e. weight gain
or weight loss) – concept of “non”-workout meals
vs workout meals (can you include refined sugary. If so when?)
The “ Body-Type Meal” – Workout vs
Non-Workout Meal
 For Weight loss – consider decreasing carb
dense foods at some or all of your non-workout
meals. *****Always keep carb dense foods in
your first post-workout meal…..2nd priority for
carb dense foods at your pre-workout meal…..all
other meals, consider omitting carb dense foods
 For Weight Gain - consider increasing (healthy)
carb and (healthy) fat intake all meals priority
being post-workout meal.
Nutrition Needs Post Acute Injury
 Under-eating (i.e. in an effort to lose weight or
lack of knowledge) can lean to
risk of stress
fractures, ligament injury
 BMR can increase 15-50% post acute
injury…therefore don’t cut cals too much!
(However, if not training must consider lowered
activity level)…i.e. Slight drop in overall cals but
not MAJOR drop
Nutrition Needs Post Acute Injury
 Protein Needs: If following “New
Sports Nutrition” suggestions, will be
getting adequate protein (1.52.0g/kg required for Injury repair)
Nutrition Needs Post Acute Injury
 Fat: Diet high in trans fats, omega-6 vegetable
oils promote inflammation
The primary sources of omega-6 that you would benefit from by reducing include:
Corn oil
Canola oil
Soy oil
Hydrogenated or partially
hydrogenated fats
Margarine
Shortening
 Omega – 3 Fats reduce inflammation
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 Consider supplementing 3-9 g of fish oil /day(or 1 g of
algae oil) during injury vs 3g/day for non-injured
individuals
Research has also shown that increased nut and seed
consumption and olive oil can mildly reduce inflammation
(though not as much as fish oil)
BEWARE – don’t go overboard as too high a dose of any
antinflam can reduce healing
Nutrition Needs Post Acute Injury
 Carbohydrates:
 High intake of PROCESSED Carbohydrates (including
sugars) should be avoided as they trigger inflammatory
process
 UN-PROCCESSED Carbs should be included in your
diet in prescribed portions for your body type in order to
ensure adequate micronutrient/caloric intake
Nutrition Needs Post Acute Injury
 VITAMINS AND MINERALS:
 AVOID Vit E supplementation post injury (may slow healing)
 10 000 IU daily of Vit A 1-2 weeks post injury (assists collagen
formation, reverses post-injury immune suppression)---but only for
this short time as Vit A toxicity could result
 Vit C – 1-2 g/day during injury repair (enhances activity of cells
that fight infection, collagen synthesis)
 Zinc (tissue repair) 15-30g/day (1-2 weeks post injury)
 Also consider turmeric, garlic, flavonoid containing foods (deeply
coloured fruits, vegetables, raw cocoa)
Important Resources For You!
 Meal Maker Cheat Sheet
 PI Video Blog – great recipe ideas (always
include how to increase or decrease
carbs)….please note Meal Maker Cheat Sheet
Update!
 Nutrition Coaching – Accountability, Prioritization
of what to change and how much at one time so
you can stick with it!, Body Comp Assess and
Re-Asses!
Nutritional Hierarchy if “just being healthy is
your primary goal”
1.
How much are you eating?
(Recommendation: Eat until satisfied, instead of stuffed,
2.
How you are eating?
(Recommendation: Eat slowly and mindfully, without distraction.)
3.
Why are you eating?
(Hungry, bored, stressed, following peer pressure, social cues, triggered by hyperrewarding foods?)
4.
What are you eating?
(Recommendation: Minimally processed proteins, veggies, fruits, healthy starches, and
healthy fats.)
5.
Are you doing #1 to #4 properly, consistently?
(Recommendation: Shoot for 80% consistency with these items before moving on.)
And only then consider…
1. When are you eating?
(Now you can consider breakfast, late-night, during your workout, etc.)
NOMA Says……..
Ask Heather if you need more
guidance
Thanks for listening!