doan college football
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SPORTS NUTRITION FOR THE GAME OF FOOTBALL
Nutrition• Why Nutrition
– Provides the Fuel for Performance
• Practice• Competition
– Maximize Training Effect
• Strength, Power, Endurance
• LBM
– Improved Mental Focus
• Practice/Competition
- Prevent Injury• Correlation between %BF and risk of injury
• Alter Physiological Response to Exercise
Doane Tigers Team Goals
1. Good Hydrators2. Consistent Eaters3. Pre / Re-Fuelers4. Eat a Balanced and
Varied Diet5. Meet your energy
Needs and BC/Body Weight Goals
Good Hydrators• Hydration impacts physical
and mental performance– Physical Performance
• 1-2% Drops in body water can equate to 5-15% losses in performance
– Cognitive Performance
• Planning around activity– Pre: 20oz.– During: 4-8oz./ 15 minutes of
activity– Post: 20 oz. / lb. lost during
activity – 125-150% of Fluid Loss
– Drink ½ your body weight in ounces daily
DATE REPORT SAT. JULY 26 - AM SAT. JULY 26 - PM
NAME WEIGHT PRE POST PRE POSTAbraham, J. 257 261 258 261 256Adams, B. N/A 185 187 184 185Anderson, J. 281 288 281 283 INJ.
Fluid & Electrolyte NeedsRESEARCH• Stofan, 2005: Fluid and electrolyte losses
during two-a-days. HC vs NC. – Avg. sweat loss C-4.0L vs. NC-3.5L, – Avg Na loss C-5.1g vs. NC-2.2
• Godek, 2005: Comparison of fluid losses in football players / X-Country
– FB avg fluid loss 4.83L/practice vs. 1.56L/run– FB afternoon practice avg. 4.76L/practice vs.
1.97L
• Sodium is lost in much greater amounts than potassium. GSSI athletes lose 15x more sodium than potassium
ELECTROLYTE LOSSES• Highly Variable• Identify Salty Sweaters /
Cramping Prone• History of muscle cramps• Visible sodium losses• Sweat stings eyes• Body Composition and
LBM• Start with modest electrolyte
supplementation• 1-2g of additional sodium
FACTORS AFFECTING MUSCLE CRAMPS
• Fluid & Electrolyte Balance• Lack of Energy/Calorie intake• Conditioning• Hyper CNS (Nerves)
Consistent Eaters• 3 Meals/Day, 2-3 snacks• 5-6 Smaller meals
throughout the day
• More Stable Energy Levels– More stable blood glucose
levels– Improved insulin resistance– Improved Mental Focus
• Better Food Choices• Muscle recovery and repair
– Improved Nitrogen Balance– Improved Body Composition– Indirectly raises metabolic rate
Iwao et al., 1996Boxers2 meal/day group vs. 6 meal/dayCaloric Restriction
ResultsNo differences in amount of weight lost2M group lost significantly more LBMDecreased 3-methylhistidine/creatinine
TRAINING TABLEBalanced and Varied Diet
STEP 1: Fruits and Vegetables
• Vitamins & Mineral Rich– Co-Enzymes– Antioxidants– Electolytes
STEP 2: Carbohydrates• Fuel for Hi-Intensity Exercise• B-Vitamins
STEP 3: Lean Proteins• Amino Acids• Vitamins and Minerals
– Zinc, Magnesium, Iron
TRAINING TABLEBalanced and Varied Diet
TRAINING TABLEBalanced and Varied Diet
STEP 1: Fruits and Vegetables
• Vitamins & Mineral Rich– Co-Enzymes– Antioxidants– Electolytes
STEP 2: Carbohydrates• Fuel for Hi-Intensity Exercise• B-Vitamins
STEP 3: Lean Proteins• Amino Acids• Vitamins and Minerals
– Zinc, Magnesium, Iron
Individualized meal planning
1)Meet Energy Needs
2)Pre/Re-Fuel3)Balanced &
Varied Diet4)Good Hydration5)Eat Consistently
TRAINING TABLEBalanced and Varied Diet
STEP 1: Fruits and Vegetables
• Vitamins & Mineral Rich– Co-Enzymes– Antioxidants– Electolytes
STEP 2: Carbohydrates• Fuel for Hi-Intensity Exercise• B-Vitamins
STEP 3: Lean Proteins• Amino Acids• Vitamins and Minerals
– Zinc, Magnesium, Iron
PRE-FUELING
• Pre-Exercise CHO Feeding– Wright et al. (1991) - 70%
VO2 Max to Exhaustion - Work Output 19-46% higher
– Nuefer et al (1987) - 22% improvement in cycling power
– Coyle et al. (1986) - Subjects worked 1hr longer, 33% improvement in time to fatigue
The amount of CHO intake recommended before exercise is varies depending on a number of different factors.
• Spare Muscle Glycogen• Suppresses Cortisol• Lessens Immune Suppression• Enhances Performance
Pre Workout Fueling1-2 Hours before
1) Protein– 5-15g based on
tolerability2) Carbohydrate
– 20-60g 3) Fluids4) Electrolytes
• Limit Immune Suppression/ Cortisol Release
• Improved Protein Balance– Prevent injury
• Prevent Glycogen Depletion– Practice at higher intensity– Improve Mental Focus
PRE WORKOUT FUELING
POST WORKOUT FUELING1) Protein
– 15-20g of Protein– Complete Proteins– Chocolate Milk, Milk, Gatorade
Shakes, GatorWhey, etc.
2) Carbohydrate – Delayed feeding can reduce
glycogen restoration by 47%– Dependent on training intensity
and duration– 1-1.2g/kg of BW– High Glycemic Carbohydrates– Maximize Muscle Glycogen
Stores– 4:1, 3:1, or 2:1 ratio of
Carbohydrate:Protein
3) Fluids & Electrolytes
Timeline: Within 45 minutes after training!
GOALS– Maximize muscle recovery or
protein synthesis– Maximize restoration of
glycogen stores (carbohydrate stores)
– Restore immune suppression
1) Increased Insulin• Increases Protein Synthesis• Glycogen Storage• Glucose Transport
2) Increased enzyme activity • Glycogen Synthase• GLUT-4 Activity• Increased Insulin Sensitivity• Permeability of Muscle Cell
Membrane
SAMPLE IDEAS 700-800 CALORIES
SAMPLE IDEAS: 500 CALORIES
POST WORKOUT FUELING
Energy NeedsAthletes must meet their
caloric needs. Nothing will impact performance greater than an athlete who UNDER OR OVER eats.
• Calorie Needs are highly individualized based mostly on – Resting metabolic
rate (RMR) – Calories expended
via physical activity
Energy Needs
Energy Needs
Energy Needs
• Energy In Must be < Energy Out– Suggested Deficient
500-1000kcal/day– Deficit combination of Food intake
& Activity Activity - Sports Specific– Resistance Training to prevent loss
in LBM• Limit Hi-Fat Foods, Adequate CHO,
PRO– 300-350g Minimum CHO intake
suggested for athletes– 2.0g/kg of BW suggested PRO
intake• Maintain Balanced Diet-Eat Nutrient
Dense Foods– Multiple Meals/ Snacks– Fruits & Vegetables– Hi-Fiber, Nutrient Dense
• Slow and Steady Wt. Loss– .5-1lb. Loss per week– Prevents losses in LBM
• Calories In must be > Calories Out– Majority of Kcals in the form of PRO
and CHO– Utilize Healthy Fats
• Poly and Monounsaturated Fats• Nuts, Seeds, Peanut Butter,
Olive Oil, • 500-1000kcal
– In some extreme cases greater excess kcals are required
• Suggested rate of Wt. Gain .5-1lb./week
– Limited ability to synthesize new proteins
– Slower Wt. Gain limits gains in excess body fat
• Includes Nutrient/Energy Dense Foods• Multiple Feedings - 5-7 throughout the
day
Achieving weight gain and weight loss
Body Composition TestingBody
Composition Standards by
Position
OL: <20%DL: <18%DE: <15%TE: <15%LB: <12%QB/FB: <12%DB: <10%WR : <10%RB: <10%
First Name Last Name Position
Body Weight
(lbs)% Body
Fat
Fat Mass (lbs)
Lean Body
Mass (lbs)Change in
FMChange
LBM DB-CB BodPod SkinFold
12/14/2009 Pierre Allen Sr. DL-DE 254.2 15.3 38.9 215.3 -9.3 2.87/28/2009 Pierre Allen Sr. DL-DE 260.7 18.5 48.2 212.5 3.2 -4.55/3/2009 Pierre Allen Sr. DL-DE 262.0 17.2 45.1 216.9 3/5/2009 Pierre Allen Sr. DL-DE 263.2 56.1 207.0 12/3/2008 Pierre Allen Sr. DL-DE 264.0 57.0 207.0 7/23/2008 Pierre Allen Sr. DL-DE 259.7 56.5 203.2 3/5/2008 Pierre Allen Sr. DL-DE 262.6 59.0 203.5 12/5/2007 Pierre Allen Sr. DL-DE 257.6 56.3 201.2 12/14/2009 Prince Amukamara DB-CB 198.7 7.1 14.1 184.6 -0.6 -2.37/28/2009 Prince Amukamara DB-CB 201.6 7.3 14.7 186.9 1.0 4.65/3/2009 Prince Amukamara DB-CB 196.0 7.0 13.7 182.3 3/5/2009 Prince Amukamara DB-CB 199.1 11.9 187.2 12/2/2008 Prince Amukamara DB-CB 193.2 13.3 180.0 7/23/2008 Prince Amukamara DB-CB 192.4 12.9 179.5 2/20/2008 Prince Amukamara DB-CB 196.6 15.3 181.2 12/5/2007 Prince Amukamara DB-CB 190.4 13.8 176.6 12/14/2009 Kenny Anderson DL-DE 247.0 15.2 37.5 209.5 -7.6 -0.47/28/2009 Kenny Anderson DL-DE 255.0 17.7 45.1 209.9 9.9 2.15/3/2009 Kenny Anderson DL-DE 243.0 14.5 35.2 207.8 3/24/2009 Kenny Anderson DL-DE 238.7 34.2 204.5 12/1/2008 Kenny Anderson DL-DE 234.4 32.9 201.5
SPORTS SUPPLEMENTSFood First
– Energy Needs– Protein Needs– Nutrient Timing – Vitamin & Mineral Needs– Hydration
Supplement Regulation• Loosely regulated by the FDA
(Food & Drug Administration)• No guarantee that products are
pure…• Companies can make claims
without any scientific proof
Purity• Athletes have tested positive for substances not
listed on the nutrition facts panel of dietary supplements
• Testing has shown products to contain minimal amounts of active ingredients
• Products have been found to contain substances not listed on the ingredients panet
SPORTS SUPPLEMENTS3rd Party Testing
– NSF– Informed Choice
Companies with 3rd Party Testing• Advocare• 8-Ball Nutrition / FSI Nutrition• USANA• Pure Sport• EAS• Cytosport
SPORTS SUPPLEMENTSStrong Supporting
Research – Creatine
– Monohydrate– Citrate– Kre-alkalyn
– Beta-Alanine– Caffeine– Fish Oils*– Whey Protein/Weight Gainers
Some Supporting Research
– BCAA– Arginine– Multi-vitamin*– Antioxidants*
Weak Supporting Research
– Glutamine– CLA– Carnitine
Alcohol• Known as a priority fuel
– Toxic to cells– Suppresses fat oxidation as well as CHO and PRO– Diverts fat to storage by providing the alternative energy source for
the body– Metabolized quickly, as a DRUG
• Impact on Performance• More than 1 drink per day can
negatively affect reaction time, coordination, and energy metabolism.
• Current research indicates that the impact of even moderate alcohol use on athletic performance is much more significant than was originally thought.
• Just 2-3 drinks will impact your bodies even after the blood alcohol concentration has returned to zero.
AlcoholPERFORMANCE EFFECTS Decreased motor coordination (18
hours) Depleted aerobic capacity and
negative impact on endurance (48 hours)
Impaired reaction time, proprioception/balance, hand-eye, fine, & gross motor coordination (48 hours)
Decrease in strength (48-72 hours) Increased fatigue - getting tired
during workouts/practice more quickly
Difficulty in regulation of body temperature, resulting in an increased risk of heat illness (36 hours)
Dehydration
METABOLIC EFFECTS Impairs glycogen restoration Increases storage of fat and body
composition Impairs protein synthesis & muscle
recovery Suppresses the immune System