SPORTS NUTRITION

LAYMAN UNDERSTANDING?

HUMAN BODY

“Billions of microscopic parts, each with its own

identity, working together in an organized manner for

the benefit of the total being”

Cells & Tissues

The basic structural & functional unit of the body

The human body consists of

more than 100 trillion

Organization of a great many similar cells

Can be grouped in 200 different types

CELL

TISSUES

The 3 elite performance The 3 elite performance mindsetsmindsets

“The Line in the Sand” world class

approachPush the limits of: • Sports Science• Sports Medicine• Nutrition• Conditioning•Psychology

Very traditional belief systemRites of passage culture – joining the clubFocused on managing risks, “keeping up” & evasion

“The Crossed the Line” approach

A B

C

GLOBAL ATHLETIC PERFORMANCE

Optimal Under-performance

Competition Sequencing

PHYSIOLOGY

BIOMECHANICS

PSYCHOLOGY

TACTICS

HEALTHLIFESTYLE

SEQUENCE OF TRAINING ( Macro, Meso, Micro )

Overtrained /Under - rested

Optimal /Under - performance

Overtrained /Under - rested

Optimal / Poor Optimal / Illness

Smith & Norris, 2000

Train to Win

vs. Train to Compete

vs.Train to Train

vs.FUNdamental

AIM: Balyi et al., (ATP), 1999

Long-term Sport Mastery

vs.

Maximal Realization of Performance Capacity

vs.

Fundamental Preparation

Viru, 1995

Defining Sports Defining Sports Performance NutritionPerformance Nutrition

Athletes HaveAthletes HaveSpecial Needs!Special Needs! Require More Require More

NutrientsNutrients Increase in ProteinIncrease in Protein Increase in Increase in

CarbohydratesCarbohydrates Increase in Vitamins Increase in Vitamins

and Mineralsand Minerals

Benefits of Proper NutritionBenefits of Proper Nutrition

• Decreased time of recoveryDecreased time of recovery• Increased energyIncreased energy• Decreased loss of muscle tissue in-seasonDecreased loss of muscle tissue in-season• Increased staminaIncreased stamina• Decreased percent body fatDecreased percent body fat• Injury preventionInjury prevention• Improved healthImproved health• IMPROVED PERFORMANCE!!IMPROVED PERFORMANCE!!

Sport-specific nutritionSport-specific nutrition• Explosive AthletesExplosive Athletes Explosive strength and power is required on a Explosive strength and power is required on a

sustained, repetitive basis.sustained, repetitive basis. Muscle glycogen is immediate energy source.Muscle glycogen is immediate energy source. HighHigh protein requirements protein requirements Constant supply of carbohydrates to refuel Constant supply of carbohydrates to refuel

bodies glycogen stores.bodies glycogen stores.• Total Caloric Ratio NeedTotal Caloric Ratio Need 20% Fat20% Fat 25% Protein25% Protein 55% Carbohydrate55% Carbohydrate

Sport-specific nutritionSport-specific nutrition• Endurance AthletesEndurance Athletes Aerobic pathway is primary energy source.Aerobic pathway is primary energy source. Fatty acids & Muscle glycogen main fuels.Fatty acids & Muscle glycogen main fuels. ModerateModerate protein requirements protein requirements Constant supply of carbohydrates to refuel Constant supply of carbohydrates to refuel

bodies glycogen stores.bodies glycogen stores.• Total Caloric Ratio NeedTotal Caloric Ratio Need 20% Fat20% Fat 20% Protein20% Protein 60% Carbohydrate60% Carbohydrate

FATTY ACIDS

AMINO ACIDS GLUCOSE

Aerobic(with oxygen)

Anaerobic(without oxygen)

Cell Membrane

Lots of ATP

Some ATP

Inside Cell

University of Arizona, Winning Sports Nutrition, 2004

Glucose

Fatty Acids

Amino Acids

High Intensity Activity Low Intensity Activity

University of Arizona, Winning Sports Nutrition, 2004

Recommendations

Carbohydrates• Limited storage capacity, must replenish

– 600gm per day• Consume 30-60gms/hr continuous exercise• 20 hours to fully replenish

– .05gms of CHO/lb body wt every 2 hrs• 150lbs=75gms every 2 hrs

Carbohydrates rich Foods– ½ cup rice 25gms– ½ cup spaghetti 17gms– 4 oz orange juice 13gms– 1 slice wheat bread11gms– ½ cup oatmeal 27gms– 1 cup corn flakes 24gms– 1 large banana 31gms

Simple vs. Complex CHOSimple vs. Complex CHOComplex CarbohydratesComplex Carbohydrates Are absorbed by the body slowly.Are absorbed by the body slowly. Digest & release glucose into bloodstream at slow Digest & release glucose into bloodstream at slow

& steady rate.& steady rate.

Slow release of CHO into the bloodstream:Slow release of CHO into the bloodstream: Regulates appetite.Regulates appetite. Provides prolonged supply of CHO to the blood Provides prolonged supply of CHO to the blood

stream.stream. Provides a nutritional energy substrate which will Provides a nutritional energy substrate which will

further spare & replenish muscle & liver glycogen.further spare & replenish muscle & liver glycogen.

Types of Complex Types of Complex CarbohydratesCarbohydrates

Raw fibrousRaw fibrous vegetables like broccoli, spinach, vegetables like broccoli, spinach, carrots, green beans, cucumbers, tomatoes.carrots, green beans, cucumbers, tomatoes.

GrainsGrains like oats, breads, bran cereals, pasta, like oats, breads, bran cereals, pasta, rice.rice.

StarchyStarchy vegetables like potatoes, corn, peas, vegetables like potatoes, corn, peas, beansbeans

Protein• Proteins are the building block of Proteins are the building block of

muscle.muscle.• Proteins spare muscle breakdown Proteins spare muscle breakdown

during exercise.during exercise.• Protein is essential for Protein is essential for

maintenance, growth & recovery.maintenance, growth & recovery.• .05-.07gms/lb body wt

– 150lb = 75-105gms/day

Low Fat, Protein rich Foods• 85-95% Lean ground 85-95% Lean ground

beef, turkey, hambeef, turkey, ham• Beans & peasBeans & peas• Skinless, grilled, Skinless, grilled,

baked, roasted baked, roasted chicken or turkey chicken or turkey breastbreast

• Seafood-steamed, Seafood-steamed, boiled, baked or boiled, baked or grilledgrilled

• Low-fat cottage cheeseLow-fat cottage cheese

• Cheese-2% or skimCheese-2% or skim• Milk-Skim or 2% Milk-Skim or 2% • White-tuna in waterWhite-tuna in water• Trimmed steaks, Trimmed steaks,

lamb, pork choplamb, pork chop• Nuts or seedsNuts or seeds• Eggs or egg beatersEggs or egg beaters• Low-fat yogurtLow-fat yogurt• Turkey bacon or Turkey bacon or

sausage sausage

Fats• Higher percentage

utilized for energy during low intensity exercise

• Essential Fatty Acids required for growth, recovery & overall health

• Protective padding for organs

• Omega-3 fatty acids-increase stamina & been saturated fats more efficiently

• Sources: walnuts, cold water fish (salmon, trout, herring), crab, canola oil

Hydration• 2% drop in body water decreases

performance• Check color of urine; thirst poor indicator• 250ml, 2 hrs prior: 125 to 250 ml every 15

minutes during• 500ml for every 1 kg lost during exercise• Sports drinks for electrolytes • Foods high in water content

Water & Athletic Water & Athletic PerformancePerformance

• Water replenishment is the most important Water replenishment is the most important factor during exercise.factor during exercise.

• Outside the narrow range of 98-100°F, your Outside the narrow range of 98-100°F, your body will always sacrifice muscle function for body will always sacrifice muscle function for temperature regulation.temperature regulation.

• Drink a minimum of 3.5 to 5 litres/day.Drink a minimum of 3.5 to 5 litres/day.Flushes out metabolic waste productsFlushes out metabolic waste productsMaintains the bodies cooling systemMaintains the bodies cooling systemPrevents muscle cramps, strains and pullsPrevents muscle cramps, strains and pulls

Water & Athletic Water & Athletic PerformancePerformance

Dehydration equals:Dehydration equals: Reduced endurance levelsReduced endurance levels FatigueFatigue Poor staminaPoor stamina Reduced maximum recovery between Reduced maximum recovery between

workoutsworkouts Muscle cramps and joint painMuscle cramps and joint pain

Remember…thirst lags behind need!!!Remember…thirst lags behind need!!!

Electrolytes-Sodium• 500gms sweat

contains 400-700mg

• 1,800-5,600mg lost in 2-3 hrs exercise

• 2 slice Pizza 1,396 mg• 1 cup Chicken noodle

soup 1,107 mg• 1 oz Pretzels 451 mg• 1 cup Cheerios 290

mg• Bagel 198 mg• Gatorade 110 mg

Electrolytes-Potassium• 500gms sweat

contains 80-100milligrams

• 300-800mg lost in 2 –3 hrs exercise

• Potato844mg• Yogurt, 8 oz 530mg• 8oz OJ 500mg• Banana 450 mg• Raisins, ¼ cup 283mg• Orange 250mg• Gatorade, 8 oz 30mg

Iron• 4oz Beef-liver-7mg• 4oz Beef-steak-3mg• 5 lg steamed clams-7.5mg• 1 cup Raisin Bran cereal-

24mg• 1 cup Cream of Wheat-

9mg• 1 cup Cheerios-6.4mg• 1 cup Wheat Chex-12 mg

• 1 cup Chick peas-13.8mg

• 1 cup Prune juice-9.8mg

• 1 cup Sunflower seeds-16mg

• 1 slice Watermelon-3 mg

• ½ cup Raisins-3 mg

Iron Absorption• Assist

– Vitamin C– Fructose (fruit

sugar)– Fish

• Inhibit– Coffee– Tea– Whole grains– Legumes– High Fiber intake

Antioxidants• Free Radicals: negative

impact on cells• Regular exercise increases

body’s antioxidant defense against free radicals

• Best nutritional sources:– Fruits & Vegetables

• Beans: Red, Kidney, Pinto, Black

• Fruits: Blueberry, Cranberry, Blackberry, Raspberry, Strawberry, Prune, Apples, Plum

• Artichoke, Russet potato, pecans

Ergogenic Aids & Ergogenic Aids & Nutritional SupplementationNutritional Supplementation

• Supplements are just that…Supplements are just that…Supplemental!!Supplemental!!• Whole foods should supply basic total Whole foods should supply basic total

caloric intake of an athlete’s diet.caloric intake of an athlete’s diet.• Choose supplements that are high quality, Choose supplements that are high quality,

professional grade. Research!professional grade. Research!• There is no magic pill formula to There is no magic pill formula to

success!!success!!

NO MAGIC!!NO MAGIC!!

Pre-game Nutrition: What and When to Eat

• Focus on complex carbs: Bagels, whole grain breads and fruits like bananas and oranges (these foods digest slowly and provide long term energy)

• Large meal 5 hrs before competition and a small snack about 2-3 hrs before

• Slow Carbs: Oranges, peaches, grapefruit, ice cream, carrots, milk, fruit yogurt

• Fast Carbs: Bananas, chocolate, juice, cooked potato, white rice, white bread

• Eating too many fast carbs before a game can cause an insulin rush that actually lowers blood glucose beyond what is was before-bad to eat candy bars before a game

• Also, avoid excess fats-absorbed slowly and cause slower transportation of oxygen by RBCs

The Pre-Workout RuleThe Pre-Workout Rule

• 1 hour prior to activity1 hour prior to activity• Consume a snack meal Consume a snack meal

that is high in complex that is high in complex carbohydratescarbohydrates

• Avoid consuming fats Avoid consuming fats and proteinsand proteins

• 500ml water or sports drink

The Post Workout RuleThe Post Workout Rule• Window of Window of

OpportunityOpportunity: : One One hour after workout.hour after workout.

50 grams of Protein, 50 grams of Protein, 100 grams of CHO 100 grams of CHO as post-workout rule.as post-workout rule.

Key is to replenish Key is to replenish muscle glycogen!!muscle glycogen!!

500ml water or 500ml water or sports drink for sports drink for every kg lostevery kg lost

Post-game Nutritionthe “Recovery Window”

• First thirty-sixty minutes after intense exercise known as “muscle recovery window” or “glycogen window”.

• Muscles can rebuild and reenergize 2-3 times faster in this time period.

• Leads to much less muscle soreness and higher energy the next day (important in back-to-back game situations)

• Road woes- easier to use carbohydrate-protein drink to refuel (lack of appetite, resources)

• Appropriate recovery divided into three areas:

-replenishing fluids (and electrolytes) to prevent future cramping and dehydration. Drinking water and sports drinks.

-replenishing muscle glycogen stores through eating carbs and drinking sports drinks

-fixing muscle tissue damage by eating protein and drinking sports drinks that include protein