Nutrition for Enhancing Performance, Overview

8/3/2019 Nutrition for Enhancing Performance, Overview

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COL Ann Grediagin, Ph.D., R.D., C.S.S.D.

Overview: Nutrition to EnhancePhysical Performance

2007

HOOAH

Bodies


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Agenda

Determinants of Performance

Fueling Physical Performance

Energy Sources

Fluids

Supplements

Where to go for more info: Supporting

Hooah Bodies Presentations.


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Value of Supplements to Peak

Performance

Fluid,Training, &

Carbohydrate

Added benefit ofsupplements


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Proper Nutrition is Required to Reap

the Rewards of Training If you dont have the fuel you cant do

the work

If you dont do the work, you cant

improve the system

Supplements Cannot replaceor make-up

for inadequate training


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Training determines the type of

Athlete

Category Hours per

workout

Times per

week

Heath/fitness 0.5 - 1 3 - 5

Recreational 11.5 3 - 5

Well-trained 1.5 - 3 5 - 7

Elite/World Class 2 - 6 6 - 10


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Fueling Physical PerformanceThe Science of Sports Nutrition

Exercise Fuel Metabolism

Energy for activity

Carbohydrates

Fat

Protein

Fluids


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SOURCES OF ENERGY

Calories/gram

Carbohydrate 4

Protein 4

Alcohol 7

Fat 9

Nancy Clark, MS, RD


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FUEL UTILIZATION AT DIFFERENTEXERCISE INTENSITIES

0

10

20

30

40

50

60

70

80

90

100

Percent

Rest 50 75 95

Carbohydrate

Fat

Protein

% of VO2max


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Carbohydrate

Stores

Nancy Clark, MS, RD

150 lb. active male

Calories Where stored Purpose

80 Blood Feed brain

320 Liver Blood sugar

1400 Muscle Fuel Muscles

1,800 calories total CHO stores

60,000+ calories total FAT stores


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Training Increases Glycogen Stores

gm glycogen/per kg muscle

Untrained 13

Trained 32

Carbo-loaded 35-40

Nancy Clark, MS, RD


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Nutrient Requirements Vary with

Training

Category CHO g/kg/day PRO g/kg/day

Heath/fitness 5 - 8 11.5

Recreational 5 - 8 11.5

Well-trained 8 - 10 1.52.0

Elite/World Class 8 - 10 1.52.0


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2.5

2.0

0.0

0.5

1.0

1.5

Repeated Days of Hard TrainingCompromise Glycogen Stores

M

USCLEGLY

COGEN

(gm/100gmtissue)

10miles

Day 1

10miles

Day 2

10miles

Day 3

Subjects consumed an average diet that contained 40-50 % Carbohydrat


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Recommended Diet For Well-Trained

Athletes

Carbohydrates (60-65 %)

Proteins(12-15 %)

Fats (20-25 %)


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GLYCOGENIS MADE FROMCARBOHYDRATES

0

4

8

12

16

20

24

0 5 15 25 35 45

RECOVERY TIME (hours)

Carbohydrate Diet

Protein & Fat Diet

GLYCOGEN

CONTENT(GM/KG MUSCLE)

Rest/Hard exercise

Nancy Clark, MS, RD


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How Does Reality Stack up AgainstRecommendations?

% CHO % Fat % Protein

Recommended diet

3 MREs Provide

60

51

25

36

15

13

Soldiers in the Field 45 40 15

Wrestlers (college) 45 38 17

Runners 49 36 15


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Carbohydrates in the Field

One Complete MRE

1300 calories

51 % CHO

36 % FAT

13 % PRO

Field Stripped MRE( Jerky, Potato stix, Raisin Nut mix,

Cheese spread on crackers, Oatmealcookie)

1300 calories

32 % CHO

56 % FAT

12 % PRO

VS.


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GLYCOGENIS MADE FROMCARBOHYDRATES

0

4

8

12

16

20

24

0 5 15 25 35 45

RECOVERY TIME (hours)

Carbohydrate Diet

Protein & Fat Diet

GLYCOGEN

CONTENT(GM/KG MUSCLE)

Rest/Hard exercise

Nancy Clark, MS, RD


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What About

Protein ??


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Recommended Protein Intake

vs. Average Intake

0

0.2

0.4

0.6

0.8

1

1.2

1.4

Protein--gm/kg

bodyweight


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0

50

100

150

200

250

0.9 1.4 2.4

Sedentary

Strength

Whole Body Protein Synthesis(Tarnopolsky 1992)

Protein

synthesis

mg.kg-1.h-1

Protein Intake (g.kg-1.d-1)

a

a a

b

a

b Unlike letters P


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Fluidsstill central to

physical performance


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Voluntary Fluid IntakeOften Inadequate

0

200

400

600

8001000

1200

1400

Fluid Intake Sweat Loss

102 Runners and 91 Canoeists

290-620 ml/h

690-1270 ml/h

(Adapted from Noakes et al., EJAP 57:210-19, 1988)

Eff t f D h d ti


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0%1%

2%

3%

4%5%

6%

7%

8%9%

2 %

3 %

4-6 %

> 6 %

ImpairedThermal

Regulation

ReducedMuscular

Endurance

ReducedStrength

andEndurance,

HeatCramps

Severe HeatCramps, Heat

Exhaustion, Heat

Stroke, Coma,Death

Effects of Dehydration onPhysical Performance


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Summary of nutritional

supplements that have the mostimpact on Physical Performance

Carbohydrate

Fluids


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Sleuthing SupplementSafety and Efficacy


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The Reality of Desire

50% of elite-level athletes are willing

to take a substance that would

guarantee them an Olympic gold

medal, even if they knew that taking

the substance would be fatal within ayear.

(The Ergogenics Edge, Melvin Williams, 1998)


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The Primary Issues:

Are they safe?

Do they work?


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Frequently Used Supplements

Sports Drinks

Caffeine

Amino Acids (Protein Powders)

Creatine

Ephidrine/Ephedra

Where can you find accurate, helpful information?


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Hooah Bodies Presentations


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COL Grediagins Internet Quick Picks for

Supplement Safety and Efficacy

US Army Center for Health Promotion and Preventive

Medicine (Warfighters Guide to Dietary Supplements)

http://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspx

National Institutes of Health Office of Dietary Supplements

http://dietary-supplements.info.nih.gov

US Food & Drug Administration Center for Food Safety &

Applied Nutrition Dietary Supplements http://www.cfsan.fda.gov/~dms/supplmnt.html

Gatorade Sports Science Institute

http://www.gssiweb.com
http://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspxhttp://dietary-supplements.info.nih.gov/http://www.cfsan.fda.gov/~dms/supplmnt.htmlhttp://www.gssiweb.com/http://www.gssiweb.com/http://www.cfsan.fda.gov/~dms/supplmnt.htmlhttp://dietary-supplements.info.nih.gov/http://dietary-supplements.info.nih.gov/http://dietary-supplements.info.nih.gov/http://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspxhttp://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspxhttp://chppm-www.apgea.army.mil/dhpw/Wellness/dietary.aspx


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The greater our knowledge

increases, the more our ignorance

unflolds.

John F. Kennedy


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And Your Questions Are

Nutrition for Enhancing Performance, Overview

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