Sports Nutrition
Eating for Performance
WHAT IS SPORTS NUTRITION?
NUTRITION STRATEGIES
- nutrients & fluids beyond that of “general health”.
WHY? Maximum “output” requires quality “input”.
Training as an athlete requires eating like one!
To maximize performance, recovery & repair.
Supplements: 5%
5%
30%
55%
Nutrient timing for training: 30%
CHO & protein before, during & after.
Daily % of protein & fluids?
90%
Foundation of dietary intake: 55%
Fats, Fruits, Veggies, CHO & Protein.
Dairy?
6 FOOD GROUPS & 6 BODY PARTS!
ATHLETES PROTOCOL
FITNESS PROTCOL
1. Goal: ¯ fat, - muscle, aesthetics.
1. Goal: Strength/wt ratio, performance.
2. Trains ~1hr, 2-3 times a week.
2. Moderate/severe muscle damage.
3. Minimal muscle damage.
3. Trains ~1-3 hr, 1-2 times a day.
4. Recovery, non-issue.
4. At risk for low immune function.
5. Adequate fuel?
5. At risk for fuel depletion.
Donovan Darius
6. RECOVERY CRITICAL!
Colin Kaepernick
ATHLETES DO DIFFER!
1.
2.
3.
4.
5.
6.
NUTRIENT INTAKE FUEL
Moderate training relies on glucose & fat.
Intense training increases:
Myofibril muscle tissue - (Amino Acids)
Micronutrient loss (Electrolytes)
Metabolic stress (B Vitamins)
Repair needs (Glutamine)
Antioxidant needs.
Allyson Felix
Scott Josephson
Owner Health Horizons
Clinical Physiology & Dietetics
Ray Rice
Source
Glycogen & fatty acids.
Duration
Extended minutes.
Intensity
Less than 85% maximum heart rate.
Example
GGX classes.
Example
1-2 mile run.
AJ Green
1
Sports Nutrition
Eating for Performance
DIETARY INTAKE
NUTRIENT INTAKE FUEL
High intensity training relies on glucose & ATP.
Source
CP & ADP = ATP.
Duration
Less than 30 seconds.
Intensity
95% - 100% maximum heart rate.
Example
1-3 reps all out!
Example
100 yard sprint.
1.
CHO: 45% - 65% (130g for optimal brain function)
2.
FAT: 20% - 30%
3.
PROTEIN: 10% - 35%
4.
ADDED SUGARS: < 15% of total K’s.
NHANES 2008
DIETARY INTAKE BREAKDOWN
Carbs: 4 calories per gram,15 gram = 60k’s.
1.
2.
3.
4.
Proteins: 7 grams per ounce.
Very lean: 35 calories per ounce, ½ gram of fat.
Lean: 55 calories per ounce, 3 grams of fat.
Medium fat: 75 calories per ounce, 5 grams of fat.
High fat: 100 calories per ounce, 8 grams of fat.
PRECISION CALORIE INTAKE
Rule of Thumb: 35 to 40 k’s per kg/bw or more!
Intake varies on: FFM, body type & diet history.
Protein pre & post to - myofibrils & ¯ catabolism.
Total calorie intake is crucial for performance!
Fats: 9 calories per gram, 5 grams = 45 k’s.
mono, poly, saturated & trans fats.
SAMPLE CARB INTAKE
Ex: 125 lb female weighs 57 kgs.
35-40 k’s per kg/bw ® 57 x 35 = 2000k’s.
CHO: ~ 60% or 325g (1,300 k’s)
PRECISION CALORIE INTAKE
Ex: 125 lb female runs 5 miles per day.
1. ~ 8 minute pace, average 7½ mph.
1. Pre-workout: 60g
2. ~ 1,875 to calories for REE.
2. During training: 47g
3. Post-workout: 103g
3. ~ 625 more for training.
210g = pre during & post (65%)
Rest of the day: 115g = 35%
Scott Josephson
Owner Health Horizons
Clinical Physiology & Dietetics
4. ~ 2,500 calories per day.
IFBB Pro Julie Lohre
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Sports Nutrition
Eating for Performance
WOMEN BEWARE!......OF MEDIA!
CALORIC REDUCTION
Some females (athletes too) tend to restrict calories!
Low K’s alter reproduction & contribute to B.A.D.
Lowering K’s beyond your needs starts survival
mechanisms decreasing metabolic rate ~ 20%!
Bone Loss, Amenorrhea & Disordered Eating.
POPULAR DIETS !
MORE K’S = WEIGHT!
LOW CALORIE INTAKE
Lowers metabolic rate!
Studies show an - in fat
storage with K restriction!
Eating patterns and meal frequency of elite athletes. International J Sport
Nutrition Exercise Metabolism. 2003 Dec; 13(4):521-38.
CARB INTAKE
Females: ~ 4 grams per kg/bw daily.
Males: ~ 6-8 grams per kg/bw daily.
Athletes up to 12g per kg/bw daily.
Eating carbs prior to and within 2 hours after training,
allows insulin to regulate catabolic hormones.
Studies on elite athletes.
The lowest K intake had
the highest body fat!
Deutz, R. (2009) Medicine & Science in Sports & Exercise. 32(3), 659-668
PROTEIN INTAKE
Females: ~ 1 gram per kg/bw daily.
Female Athletes: ~ 1.2 to 1.5g per kg/bw daily.
Males: ~ 1.5g per kg/bw daily.
Male Athletes: ~ 1.5 to 2g per kg/bw daily.
FAT INTAKE
1. About 20% fat intake from monounsaturated and
Omega 3’s to maintain healthy triglyceride levels.
2. Works as a lubricant. To much ¯ nutrient absorption.
High BV.
Scott Josephson
Owner Health Horizons
Clinical Physiology & Dietetics
3
Sports Nutrition
Eating for Performance
PROTEIN INTAKE
PRE EXERCISE NUTRIENT INTAKE
20-30 grams of protein.
30-60g CHO ¯ fat & fiber.
1.
AA’s pre-training minimize catabolism & - synthesis.
2.
Excess protein may affect calcium absorption.
3.
Need ~ 5-6% K’s in amino acids to replace excretion.
High BV protein prior to
training - nitrogen retention.
Consume, ½ your body
weight in fluid ounces daily.
Academy of Nutrition & Dietetics.
Eating Before Exercise. Feb 2010
WHEN FUEL RUNS OUT?
TRAINING WITH LOTS OF FUEL
Glycogen fuels muscles! Protein as fuel?
100%
Moderate Glycemics• CHO • Drinks
Muscle
Fuel
Levels
Muscles Have Fuel
For Longer Output
Low Fuel
1.
2.
3.
4.
Hypoglycemia ® stress response ® cortisol.
Hypoglycemia, low brain fuel.
¯ CHO ® excess fat in blood.
Beta oxidation. Strength loss over time.
Protein
0%
1
2
Time (hours)
3
EAT DURING TRAINING
1. Training for hypertrophy or hyperplasia.
2. Sub-optimal eating pattern: ¯ calorie, ¯ carb, etc.
EAT DURING TRAINING
Carbs: ~ ½ -1 gram of carbs per kg/bw per hour.
Electrolytes: ½ cup OJ, 1½ cups water, pinch of salt.
More effective every 20 to 30 minutes as per every hr.
3. Cardio for duration.
Protein: “Controversial during exercise”.
Exercise Sports Science Review 2006:19;1-40.
If used, 0.3g kg/bw per hour in addition to carbs.
4. - intensity training.
5. Long training sessions.
6. Training after fasting >4 hrs.
Scott Josephson
Owner Health Horizons
Clinical Physiology & Dietetics
Tiki Barber
Whey protein & BCAA’s - absorption.
Leucine & Valine are ~ ½ of our bodies muscles.
4
Sports Nutrition
Eating for Performance
QUICK CARBS AND GRAMS
Medium baked potato 51
1 cup oatmeal 25
Medium bagel 45
1 cup rice 41
1 cup low-fat yogurt 43
Power bar 42
Granola bar 25
POST- WORKOUT NUTRITION
Within 30 minutes:
Drink a liquid protein with CHO.
Whey protein is fast digesting &
starts the rebuilding process.
2 slices wheat bread 23
2 fig cookies 23
Eat a meal within 2 hours!
1 cup beans 41
1 cup pasta (cooked) 40
Banana 27
10 crackers 21
Small bag of pretzels 21
8 oz juice 26
1 cup cereal 25
1 cup low-fat milk 12½
WAY BETTER THAN WHEY?
~ 2:1 CHO to protein ratio to
replenish glycogen stores.
~ .8g of CHO per kg/bw, & .4g
of pro per kg/bw for hyperplasia.
35 – 40k’s per kg/bw to support
aerobic & an-aerobic activity.
CRUCIAL POST- WOKOUT NUTRITION
Sprouted whole grain brown rice or pea protein.
1. RE-FUEL – Replenish glycogen storage! 30min/2hr.
100% Organic enzymes, 98.2% BV, 23 AA’s.
2. REPAIR THE SYSTEM – Protein post training to
minimize damage. ~ 2:1 CHO to protein ratio.
Non-GM, hypoallergenic & gluten free.
3. GROWTH – Mitochondrial density and myofibril
recruitment ® for size/strength/endurance/power.
4. RE-HYDRATE – Replenish fluids for recovery.
5. The immune system is ~ 70% water.
ADDING ANTIOXIDANTS
Help prevent damage by neutralizing free radicals.
Free Radicals: Substances that damage tissues.
(heart disease, exercise recovery, etc)
Antioxidants: A (beta-carotene), C, E, & Selenium.
Scott Josephson
Owner Health Horizons
Clinical Physiology & Dietetics
OXYGEN RADICAL ABSORBTION
ORA MEASURES ANTIOXIDANTS
13. Red Delicious apple 593
14. Granny Smith apple 538
15. Raspberries 525
16. Pecans 509
17. Cranberries 487
18. Black plum 484
19. Russet potato 464
20. Black beans 418
21. Plum 411
22. Gala apple 390
5
Sports Nutrition
Eating for Performance
VITAMIN A
VITAMIN C
- absorption juiced, blended & pureed.
Vulnerable to heat & ¯ in cooking.
Essential for vision, growth & reproduction.
- iron absorption & immune function.
Sources: Red, orange, yellow, green fruits & veggies.
Sources: Broccoli, citrus, leafy greens, mango,
cantaloupe, peppers, papaya, tomatoes & berries.
IRON
IRON
¯ Iron Absorption
- Iron Absorption
Deficiency can lead to anemia.
Acid in buckwheat.
Meat, fish & poultry.
Dairy ¯ iron absorption. (MUCOID PLAQUE)
Helps red blood cells carry oxygen & enzymes.
~ 300mg caffeine.
Fruits: Cantaloupe,
lemon & strawberries.
- fiber intake.
Vegetables: Peppers,
broccoli & sprouts.
- soy intake.
(Diosgenin)
Wine.
VITAMIN E
- level in sprouts.
Vulnerable to heat & ¯ in cooking.
Sources: Nuts, seeds, avocados, olives & cereal.
Protects cells from damage that can turn cancerous.
Scott Josephson
Owner Health Horizons
Clinical Physiology & Dietetics
Males
(mg/day)
Females
(mg/day)
Pregnancy
(mg/day)
Lactation
(mg/day)
7 to 12 months
11
11
N/A
N/A
1 to 3 years
7
7
N/A
N/A
4 to 8 years
10
10
N/A
N/A
9 to 13 years
8
8
N/A
N/A
14 to 18 years
11
10
19 to 50 years
8
15
18
27
27
9
51+ years
8
8
N/A
N/A
Age
SELENIUM
Helps convert thyroxin to usable form.
T3 ® 2-4mcg/dl
T4 ® 4-12mcg/dl
Antioxidant in conjunction with vitamin E.
Sources: Nuts, asparagus, walnuts, grapes & raisins.
6
Sports Nutrition
Eating for Performance
ACIDIC WASTE
ACID & ALKALINE INTAKE
1. PH level affects all cells.
CHO, protein & fat contain nitrogen,
carbon, oxygen & hydrogen.
2. Acid imbalance ¯ the metabolic process.
97% of consumption are these 4.
3. Over-acidic PH can damage body tissue.
3% are acid forming phosphorous,
sulfur & chlorine.
4. Potentially leads to sickness & disease?
Waste can be deposited in the liver,
pancreas & colon.
Acid waste = fatty acid, cholesterol
& kidney stones.
- ACID INTAKE ¯ VITAMIN B12
ACIDIC –ALKALINE NUMBERS
Deficiency can ¯ BMD. Dosage: ~ 2.5 mcgs daily.
Stomach acid & aging ¯ absorption.
Sources: Fish, beef, pork, milk & cheese.
Vegan Sources: Algae, nuts, seeds & yeasts.
ENZYMES
YOU ARE WHAT YOU EAT? (Absorb)
Foods must be broken down into liquid form.
3. Step one……..CHEW! Enzymes liquefy food!
1.
2.
ENZYMES
1.
Amylase: Breaks ¯ CHO.
4.
Teeth in your stomach?
2.
Pepsin: Breaks ¯ protein.
5.
DRINKING? Theoretically, wait one hour?
3.
Hydrochloric Acid:
Breaks ¯ bacteria.
6.
Drinking while eating dilutes the enzymes?
Scott Josephson
Owner Health Horizons
Clinical Physiology & Dietetics
7
Sports Nutrition
Eating for Performance
THE JOURNEY
THE JOURNEY
dietary
PH for
optimal
acid to
alkaline
conversion
SMALL INTESTINE
1.
2.
3.
90% of absorption takes place here.
About 22 feet long X 1 inch in diameter.
Villi: tongue-shaped projections, help absorption.
WHAT’S UP WITH FOOD COMBINING?
Belief: Not to consume protein & starch together.
Why? Alkaline & acid juices nullify each other.
Facts: Stomach is acidic & the small intestine alkaline.
Plant foods contain protein, carbs & fat.
Body adjusts to digest these combinations.
Some combinations have benefits.
Vitamin C foods - iron absorption.
Moderate fats - absorption of fat-soluble A, D, E, & K.
Scott Josephson
Owner Health Horizons
Clinical Physiology & Dietetics
WHAT’S UP WITH
FOOD COMBINNG?
FOOD COMBINING
Are all the rules right?
Food combiners combine
foods & eat different kinds?
May be eating less food?
Eating to a set of rules?
How do you know if the
advantage is due to food
combining or other factors?
Can be debatable!
8
Sports Nutrition
Eating for Performance
FOOD COMBINING FACTS
NUTRIENT DIGESTION
Protein is not digested in the mouth.
Stomach acids used to covert to AA’s.
Different foods digest at different rates.
Speed of digestion: sugar, starch, fat then protein.
Protein & CHO are digested differently.
CHO digestion starts in the mouth (saliva)
Starch digests quickly, protein takes time!
Combined, protein putrefies & sits in the intestines!
SAMPLE MORNING TRAINING 6 AM
MEAL 1
5:00 am?
Pre training
During training If applicable
POST
7:30 am
TRAINING
MEAL 2
BY 9 am
Carbs: 30-60 grams
Protein: 20-30 grams
(.5-1.0g C) (.3g P kg/bw)
Carbs: .8- 1.2 g kg/bw
Protein: .4 g kg/bw
Pro, Carb & Fat (6-8% F)
MEAL 3
Noon -1?
Pro, Carb & Fat (6-8% F)
SNACK
MEAL 4
Training 8pm?
Post training
3.00 pm
5- 6 pm
Pre / during
BY 9.30
Pro, & Antioxidant Carb
Pro, Carb & Fat (6-8 %) F
(.5-1.0g C) (.3g P kg/bw)
.8- 1.2 g C & .4 P kg/bw
Scott Josephson
Owner Health Horizons
Clinical Physiology & Dietetics
SAMPLE EVENING TRAINING 6 PM
MEAL 1
7:00 am?
Pro, Carb & Fat (6-8% F)
SNACK
MEAL 2
9:00 am
Noon
Antioxidant Carb
Pro, Carb & Fat (6-8% F)
SNACK
MEAL 3
Pre training
During training
POST
TRAINING
3:00 pm
5:00 pm
MEAL 4
Pro, Carb & Fat (6-8% F)
Carbs: 30-60 grams
Protein: 20-30 grams
If applicable (.5-1.0g C) (.3g P kg/bw)
7:30 pm
Carbs: .8-1.2 g kg/bw
Protein: .4 g kg/bw
BY 9:00 pm Pro & Antioxidant Carb
9