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Transcript of Sports Nutrition - Preble Footballpreblefootball.com › wp-content › uploads › 2015 › 05 ›...
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Performance Nutrition
Lee Hyrkas, RD, CD, NASM-CPT
Registered Dietitian
Performance Nutrition Specialist
BIO
Lee Hyrkas, RD, CD, NASM-CPT
Credentials:
• Registered Dietitian (RD)
• Certified Personal Trainer (CPT)
• National Academy of Sports Medicine
Education:
• University Wisconsin Green Bay (UWGB)
• Bachelor of Science in Human Biology
• Emphasis: Nutritional Science/Dietetics
Today’s Agenda
• Estimating Fueling Needs
• Fueling Pre and Post-Exercise
• Importance of Hydration
Why Does Nutrition Matter?
Enhanced strength, speed and endurance
Improvement in body composition
• body fat
May reduce occurrence of illness or injuries
• Less training time lost
Quality fuel Faster recovery Push harder at
next workout Improved performance!
Fueling Needs
Majority of athletes consume inadequate
amounts of food.
• Performance!
Influence mental and muscle function
• Mental Fatigue Muscle Fatigue!
Minimum Fueling Needs
Athletes need a minimum of 14 kcal/lb.
• Ex: 120 lb x 14 = 1680 cals/day
• Ex: 160 lb x 14 = 2240 cals/day
Most athletes need at least 20 kcal/lb.
• Ex: 120 lb x 20 = 2400 cals/day
• Ex: 160 lb x 20 = 3200 cals/day
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Fueling Guidelines
• 100 pound athlete: 2000 – 2400 calories/day
• 130 pound athlete: 2600 – 3100 calories/day
• 160 pound athlete: 3200 – 3850 calories/day
• 190 pound athlete: 3800 – 4550 calories/day
• 200 pound athlete: 4000 – 4800 calories/day
*Female athletes, need ~20% fewer calories than male athletes.
Cutting & Gaining Weight
1. Calculate estimated fueling needs.
• Ex: 150 lbs x 20 kcal/lbs = 3000 kcals (maintenance)
2. Subtract 300-500 calories to lose weight.
• Ideal weight loss ~0.5-2 lbs per week.
• Minimize muscle loss.
3. Add 300-500 calories for weight gain.
• Slow weight gain is preferable (~0.5-1 lbs per week).
• Minimize fat gain.
Tip for Cutting & Gaining Weight
1. Cutting Weight:
• Reduce carbohydrate portions at meals.
• Breads, pasta, rice, potatoes, pizza, etc.
• Avoid sugary beverages (soda, juice, energy drinks)
• Empty calories
• Add more fruits and non-starchy vegetables.
2. Weight Gain:
• Add more quality carbohydrates at meals.
• Breads, whole wheat pasta, wild rice, potatoes, fruits,
etc.
Building Your Sports Diet
• Consuming a breakfast meal daily
• Frequent meals and snacks (~2-4 hours)
• Proper nutrition before and after exercise
• Quality carbs (whole grains, fruits, vegetables)
• Lean protein & healthy fats
Carbs
Protein
Fat
Serving
Understanding Labels
Calories
Ingredients
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Macronutrients
Nutrients that provide calories
Athletes require more of these
Finding a balance is key
Sources of Energy
Carbohydrates 4
Protein 4
Alcohol 7
Fat 9
Calories/gram
Carbohydrates
Often viewed as less important than protein
Preferred energy source for the body
• Brain, red blood cells, nervous system
Adequate consumption spares protein
• Save protein for muscle building/repair
Foundation of a quality sports diet
Importance of Carbohydrates
Sustains blood sugar levels during exercise
• Prevents hypoglycemia (low blood sugar)
Inadequate carbohydrates Decreased blood sugar
Mental fatigue Muscle fatigue
The Anabolic Trigger
Carbohydrates trigger insulin release.
• Cell doors open = Nutrient Absorption
• Key pre and post-exercise
Photo courtesy of Christopher D. Saudek, Richard R. Rubin, and Cynthia S. Shump. The Johns Hopkins Guide to Diabetes. Baltimore: The
Johns Hopkins University Press, 1997, and the FDA.
Athletes require ~2.3 – 4.5 g/lb/day of carbohydrates. (Moderate-to-high intensity exercise ~1-3 hours/day)
• 100 pound athlete: 230 – 450 grams/day
• 130 pound athlete: 300 – 580 grams/day
• 160 pound athlete: 370 – 720 grams/day
• 190 pound athlete: 440 – 850 grams/day
• 200 pound athlete: 460 – 900 grams/day *Spread carbohydrate intake throughout the day.
• Ex: 500 grams carbohydrates ÷ 6 meals/day = ~80 grams per meal
Carbohydrate Guidelines
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Quality Carbohydrates Simple & Refined Carbohydrates
Nutrient poor!
Protein Deliver essential amino acids
• Building blocks for the body
• Maintain body tissues
• Immune health
Important to obtain adequate amounts
• Promote muscle growth & recovery
• Injury healing
More on Protein Often ranked above all other nutrients
• Excess burned for energy or converted to fat
• Excess intake ≠ muscle mass
Can be converted to glucose for energy
• Inadequate calories or carbohydrates
• Breakdown muscle for fuel = Not ideal!
Athletes require ~0.6 – 0.9 g/lb/day of protein.
• 100 pound athlete: 60 – 90 grams/day
• 130 pound athlete: 80 – 120 grams/day
• 160 pound athlete: 95 – 145 grams/day
• 190 pound athlete: 115 – 170 grams/day
• 200 pound athlete: 120 – 180 grams/day
*Spread protein intake throughout the day.
• ~15-20 grams per meal, ~20-40 grams before bed
Protein Guidelines Protein for Cutting & Gaining Weight
1. Cutting Weight:
• Keep protein intake high (0.9-1.0 g/lb).
• Minimize muscle loss
2. Weight Gain:
• Avoid excess protein (>1.0 g/lb).
• Calories should be increased from carbohydrates &
healthy fat.
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Quality Protein Choose lean protein sources.
• Loin, tenderloin, round cuts meat
• Lean ground meat (90/10, 95/5)
• Trim excess fat & remove skin
• Low fat dairy (milk, yogurt, cheese)
Limit fatty types of meat.
• Pepperoni, sausage, bacon, greasy meats
• High in saturated fat ( heart health)
Plant Based Proteins Incorporate plant based proteins
• Beans (black beans, kidney beans, baked etc.)
• Lentils
• Nuts/seeds (almonds, sunflower, walnuts, etc.)
• Tofu, soy beans
• Quinoa (grain)
Rich in vitamins, minerals & fiber
Overview on Fats Provides the most calories per gram of food
• 9 kcals/gm
Helps our body absorb fat soluble vitamins
• A, D, E and K
Precursor to many important hormones
• Testosterone, etc.
Insulates & protects vital organs
Immune system function
The Scoop on Fats
Essential fatty acids (EFAs) omega-3 & omega-6
• Body can’t make
• Must obtain from food
Increase monounsaturated & polyunsaturated fat
• Heart healthy fats
Limit saturated fats
• 7-10% total calories
• Fried foods, sweets, desserts, animal fat/skin
Avoid Trans fats
• Partially hydrogenated oil
Fat Guidelines
Aim for ~25% calories from healthy fats.
• Ex: 2500 calories/day x 0.25 = 625 calories
• 625 calories ÷ 9 calories/gm = ~70 gm/day
Majority of fats from unsaturated sources.
• Monounsaturated & Polyunsaturated
Increase omega-3 rich fats.
• May decrease inflammation & joint pain
• Rich in essential fats EPA & DHA
Fat for Cutting & Gaining Weight
1. Cutting Weight:
• Fat intake can be reduced to ~20% of daily calories.
• Limit unhealthy fats
• Fried foods, desserts/sweets, etc.
2. Weight Gain:
• Fat can be increased to ~30% of daily calories.
• Choose healthy fats.
• Oils, nuts, seeds, avocados, fish, etc.
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Sport Supplements Many are banned by the WIAA
• Steroids, pro-hormones, HGH, ephedra, etc.
Majority fail to meet the advertised claims
• “Gain 7 lbs of muscle in 12 weeks.”
Increased number of contaminated supplements
• Athletes failing drug screens (suspensions)
• ~20% supplements contaminated with steroids
Can be produced & sold without safety testing
Geyer H, Parr MK, Mareck U, et al. Analysis of non-hormonal
nutritional supplements for anabolic-androgenic steroids—results of an international study. Int J Sports Med. 2004;25:124–9.
Key Concerns
1. Is the supplement safe?
2. Is the supplement effective?
The Big Three Whey Protein: Naturally found in milk
• Safe: If used in appropriate amounts (10-25 g/day)
• Effective: Convenient source of protein post-workout
Creatine: Naturally found in meat (beef, fish, chicken)
• Safe: Adults over the age of 18 (3-5 g/daily)
• Effective: Responders & non-responders
Nitric Oxide/Arginine: Increased blood flow to the muscle
• Safe: May cause irregular heart beat
• Effective: More research is needed
Supplement Guidance Resources:
• NSF Certified for Sport®
• Informed-choice.org
• Informed-sport.com
• USP.org
Alcohol
Promotes dehydration
• Dehydration = decreased performance
Toxin to our body
Not a good source of fuel
Poor source of carbohydrates
Alcohol & Training
Human Growth Hormone (HGH) release is reduced
up to 70% during the sleeping hours when release is
at peak levels.
Greatly increases the release of cortisol (stress
hormone) > cortisol negates training effect
Decreases protein synthesis (muscle building)
Suppresses release of testosterone up to 4 days
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Some males who drink heavily & train, had testosterone levels similar to female levels.
Performance Nutrition
Pre & Post-Exercise Nutrition
Proper nutrition before & after exercise is key.
• Reduce recovery time (less soreness)
• Enhance training results
• Maximize performance
“You can’t out train a poor diet.”
What should I Eat Pre & Post-Exercise?
Photo courtesy of fluentstream.com
Pre-Exercise Guidelines
• High carbohydrate
• Low fat
• Moderate protein
• Extra fluids
• Appropriate portions
Have to train our stomach!
Foods to Avoid Pre-Exercise
• Fried foods
• Fries, chicken strips, chips, etc.
• High fat meats
• Burgers, hot dogs, beef sticks
• Sweets/desserts
• Candy, ice cream, cookies, etc.
• Dressing/dips
• Ranch, mayonnaise, vinegar and oil
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Best energy source for exercise?
Carbohydrates!
Athletes require ~0.45 – 1.8 g/lb
• 100 pound athlete: 45 – 180 grams
• 130 pound athlete: 60 – 230 grams
• 160 pound athlete: 70 – 290 grams
• 190 pound athlete: 85 – 340 grams
• 200 pound athlete: 90 – 360 grams
1-4 hours prior to exercise/competition
• Smaller amounts closer to exercise
General Recommendation:
• 30-60 grams - 1- 2 hours prior
Pre-Exercise Carbohydrates
Carbohydrate Content of Foods
*Each portion provides ~30 g of carbohydrates.
Foods
2 slices whole grain bread
1 cup oatmeal, cooked
1 cup cereal
2 cups low-fat milk
1 cup rice & beans
8 oz 100% juice
1/2 cup pasta
1 cup chocolate milk
2 granola bars
Medium baked potato
1 medium piece fruit
English muffin
16 oz sports drink
Protein Pre-Exercise
Aim for 10-20 grams
• Smaller portions
May help reduce recovery time
Choose low-fat/lean sources
• <5 grams fat
• Digested quicker
Protein Content of Foods
*Each portion provides ~10-20 g of protein.
Sample Pre-Exercise Meals
Meal 1: (60 grams carbs, 17 grams protein)
2 hard boiled eggs
1 cup oatmeal
1 large apple
Meal 2: (40 grams carbs, 16 grams protein)
2 cups low-fat milk
1 fruit cup
Meal 3: (80 grams carbs, 20 grams protein)
1 Nature Valley Granola Bar
1 container (5.3 oz) greek yogurt, fruit flavored
1 banana
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Post-Exercise Nutrition Goals of Post-Exercise Nutrition Focus on the 4 r’s:
Rehydrate Fluids & Electrolytes
Replenish Carbohydrate (glycogen) stores
Repair Muscle tissue
Reinforce Immune system with nutritious foods (fruits, vegetables, lean
meats, whole grains, nuts, etc.)
Post-Exercise Consume a meal within 30-60 minutes
“Window of Opportunity” = Nutrient Absorption
Reduce recovery time and soreness
Protein Post-Exercise ~0.1-0.2 gm Pro/lb
• Ex: 160 lbs x 0.1 = 16 grams protein
General Recommendation:
Aim for 15-25 grams
Aim for ~0.5-0.75 gm/lb
• 100 pound athlete: 50 – 75 grams/day
• 130 pound athlete: 65 – 95 grams/day
• 160 pound athlete: 80 – 120 grams/day
• 190 pound athlete: 95 – 140 grams/day
• 200 pound athlete: 100 – 150 grams/day
*3:1 ratio of carbohydrates to protein
• Ex: 30 grams carbohydrates:10 gram protein
Carbohydrates for Recovery Sample Recovery Meals
Meal 1: (75 grams carbs, 22 grams protein)
• 2 oz sliced turkey or chicken
• 2 slice whole wheat bread
• 1 large banana
• 1 carton low-fat milk
Meal 2: (60 grams carbs, 22 grams protein)
• 1/2 cup low-fat cottage cheese or greek yogurt
• 1/2 cup Nature Valley High Protein Granola
• 1 cup berries
Meal 3: (90 grams carbs, 20 grams protein)
• 16-20 oz low-fat chocolate milk
• 1 medium piece of fruit
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Recovery Shakes PB Banana: (~680 kcals, 65 gm carbs, 32 gm protein)
• 2 cups low-fat milk or soy milk
• 1 large banana
• 1/4 peanut butter or almond butter
• Ice cubes (thicker shake)
Super Smoothie: (~380 kcals, 65 gm carbs, 21 gm protein)
• 1 cup low-fat milk or soy milk
• 1 small container (5.2 oz) greek yogurt, fruit flavored
• 1-2 cups spinach
• 1/2 cup orange juice
• 1 cup strawberries or 1 banana
• Dash of cinnamon or nut meg
Fruit Smoothie: (~480 kcals, 90 gm carbs, 20 gm protein)
• 1 cup low-fat milk or soy milk
• 1 packet vanilla Carnation Instant Breakfast
• 1 cup blue berries
• 1/2 cup oatmeal (uncooked)
• 4-8 oz water (desired consistency)
• Ice cubes (thicker shake)
Goals of Tournament Nutrition 1. Provide energy for multiple matches/games.
2. Improve recovery time.
3. Continue to meet daily fueling needs.
• Protein, carbohydrates, healthy fats & fluids
More on Tournament Nutrition Key Tips:
• Consume a small meal/snack every 2-3 hours or right after
matches/games.
• Aim for 10-15 grams protein, 30-60 grams carbohydrates
at meals/snacks.
• Sip on low calorie fluids throughout the day (water, G2,
PowerAde Zero, Crystal Light, etc.)
• Save sports beverages for during and immediately after
matches.
Hydration Tips One of most important factors
• 1-2% dehydration = decreased performance
• ~1.5 lbs for 150 lb individual
2 hours pre-exercise:
• 16 - 24 ounces (2-3 cups)
15 minutes pre-exercise:
• 8 - 16 ounces (1-2 cups)
*During exercise:
• 6-12 ounces every 15 min
• Listen to your body!
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Recovery Fluids Replenish sweat loses from exercise.
~16-24 ounces for every pound lost
• Weigh before and after exercise
Daily fluid intake:
• Urinate every 2-4 hours
• ~16 cups fluid men
• ~12 cups fluid women
Signs of Dehydration
• Dark urine
• Small volume of urine
• Elevated heart rate
• Headache
Urine Color Chart*
1-3 = adequately hydrated
*Source: L. Armstrong PhD
Looking for Help?
Estimating fueling needs
Individualized fueling plans
• Increasing lean body mass
• Decreasing body fat
Hydration strategies
Pre & post exercise meals
Supplement guidance
Travel nutrition
Performance Nutrition Appointment
Schedule an appointment today!
Lee Hyrkas, RD, CD, NASM-CPT
Performance Nutrition Specialist
Call: (920) 433-4750
or
Email Questions: [email protected]
Photo courtesy of fluentstream.com
References
• Alcohol and Athletes. (2008, January 1). Retrieved November 3, 2014, from
http://oade.nd.edu/educate-yourself-alcohol/alcohol-and-athletes/
• Benardot, D. (2011). Advanced Sports Nutrition 2nd ed. Champaign, IL:
Human Kinetics.
• Clark, N. (2014). Sports Nutrition Guidebook 5th ed. Champaign, IL: Human
Kinetics.
• Mueller, K., & Hingst, J. (2013). The athlete's guide to sports supplements.
Champaign: Human Kinetics.
• Rosenbloom, C., Coleman, E. (2012). Sports Nutrition. A Practice Manual for
Professionals 5th ed. Diana Faulhaber.