lyle mcdonald - applied nutrition for mixed sports companion (slides).pdf

LYLE MCDONALD

NUTRITION FOR MIXED SPORTS

Strength/Power Sports

Power L i f t i n g O l y m p i c L i f t i n g

T h r o w i n g Events A r m W r e s t l i n g

S p r i n t i n g

-am w i

V M

COMPANION SLIDES

Mixed Sports

Amercian Football Rugby, Soccer

Middle Distance Events Speed Skating Combat Sports

Endurance Sports

Running Cycling

X-Country Skiing Rowing

Triathlon

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Applied Sports Nutrition for Team Sports

O n e Old Fart Story

Lyle McDonald

B O D Y i RE C O M P O S I T I O N

B O D Y R E C O M P O S I T ! O N

Overall Agenda Background Physiology General and Performance Nutrition Meal Planning Around Workout and Competition Nutrition Hydration Supplements Weight Gain/Weight Loss Putting it All Together

Module 1: A Bit of Unapplied Theory

Sports Continuum Pure Strength/Power Mixed

Powerlifting Olympic lifting Throwing events Etc.

Football Rugby Soccer Middle Distance Running Etc.

Pure Endurance

Long Distance Running Cycling X-country skiing Etc.

B O D Y i R E C O M P O S I T I O N

Continuum of Adaptations Pure Strength/Power

Increased muscle mass "Neural factors Technique

Mixed

Requires a combination of the adaptations for pure strength/power and endurance depending on the specifics.

Pure Endurance

Mitochondria Cardiac adaptations Enzymes of energy production Blood volume Technique Efficiency

Training stimulates adaptations, nutrition supports them.

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Continuum of Training Pure Strength/Power Mixed Pure Endurance

Strength/Power Technique Tactics Work Capacity Little 'endurance'

Requires some combination of both the pure strength/power and pure endurance depending on the specific event.

High Volume Endurance Quality work (intervals, etc.) Efficiency Technique Tactics Strength/power training usually limited

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Different Sports Have Different Nutritional Requirements

One size fits all nutrition doesn't fit anybody Sports nutritionist is an RD who runs Uncritical application of carb requirements for high volume

endurance athletes to strength/power or mixed sport athletes

Module 2: General and Performance Nutrition

B O D Y R E C O M P O S I T I O N

Hierarchy of Nutritional Requirements

Esoterica^

General Use Supplements

Overall Daily Nutrition And Diet

B O D Y i R E C O M P O S I T ! O N

General Nutritional Tendencies Pure Strength/Power Mixed Pure Endurance

Energy

Protein

Carbs

Fat

Energy Intake Part 1 Energy Intake Part 2 Use body composition changes as a determinant

Non-deliberate weight loss: eating too little Body fat going up: eating too much Variations in caloric intake generally from changes in daily

carbohydrate intake

Female specific issues Female athletes notorious for undereating Not losing weight but can't train or compete optimally


Roles of Dietary Protein Structural "Muscle Hair Skin Bone Connective tissues

Neurotransmitters Tryptophane Serotonin Tyrosine-> Dopamine, Adrenaline, Noradrenaline

Other Immune System Gut Function Anti-bacterial Blood pressure Analgesic effect

Hormones Growth Hormone IGF-1 Catecholamines Thyroid (tyrosine) Albumin

Energetic Glucose production Ketone production Alanine, leucine burned in muscle

Can vary significantly between athletes and sports 40-50 cal/kg (18-22 cal/lb) at 90 minutes per day of training Can be much higher given modern training volumes and loads

Also varies with a given training day- Day off: 30-33 cal/kg (-15-16 cal/lb) Medium training day (1 hour): 35-40 cal/kg Heavy training day (90'+): 40-50 cal/kg or more

Sample Athletes 60kg female: 1800-3000 cal/day 100kg male: 3000-5000 cal/day

R E C O M P O S I T I O N

Protein: Introduction Many roles in the body: structural, hormones, energy, etc.

(next slide) Only source of nitrogen in the diet Provides Amino Acids

- 8 Essential (MUST come from the diet) - 12 Non-essential (CAN be made in the body) - Conditionally essential/etc.

l u i i i u w u m i w u i i w i i w i v w i i i i i i m m Daily Protein Recommendations:

Amount Type of Sport Male Female

Mixed 2.5-3.0 g/kg 2.4-2.6 g/kg

Sample daily protein recommendations: 60 kg female athlete: 144-156 g/day 100 kg male athlete: 250-300 g/day Note: Protein should be set by lean body mass.


Daily Protein Recommendations: Type

Some protein found in most foods Animal: red meat, chicken, fish, dairy Vegetable: beans, nuts Other: Fruits, vegetables, grains

No Single Best Protein Source (refer to handout)

Mix and match from different high quality sources

Protein from non-animal sources (e.g. grains, breads, etc.) counts towards daily total as part of a mixed diet

B O D Y RE C O M P O S I T I O N

Daily Protein Recommendations: Timing

Ideally get protein with each meal

Divide up daily total throughout the days meals

On training days, some part of the days totals will come around training

Dietary Fats: Introduction Primarily an energetic role

Stored body fat (long-term fuel storage)

Intramuscular triglycerides (IMTG) Can affect physiology in other ways

- Inflammation Immune system function Cell membrane fluidity Etc.

Daily Fat Recommendations: Amount

Type of Sport Male Female

Mixed 1.1-2.2 g/kg 1.1-2.2 g/kg

Sample daily fat recommendations: 60 kg female athlete: 66-132 grams 100 kg male athlete: 110-220 grams

B O D Y S ^ R E C O M P O S I T I O N

Daily Fat Recommendations: Timing

Ideally get fat with each meal

Divide up daily total throughout the days meals

Generally avoided around training (especially pre/during) but acceptable post-workout

Dietary Fat Recommendations: Type

Trans-fatty acids: processed foods, should be minimized

Saturated fat - Primarily found in foods of animal origin - Medium Chain Triglycerides (coconut oil, palm kernel oil)

Monounsaturated fat: vegetable oils, olive oil Polyunsaturated fat

- Two essential fatty acids: alpha-linoleic acid, linolenic acid - Vegetable oils - Fish oils: MUST be consumed daily.


Dietary Carbohydrate: Introduction Primarily an energetic role

Muscle and liver glycogen

Blood glucose maintenance Dietary carbohydrate myths

Insulin makes you fat - Carb conversion to fat

Carbs are 'bad'

u i v u u u u u u u u i m u u i m i u i i i m i i Daily Carbohydrate Recommendations:

Amount type of Sport Male Female

Mixed 3.0-6.6 g/kg+ 3.0-6.6 g/kg+

Sample daily carbohydrate recommendations: 60 kg female athlete: 180-400 g/day 100 kg male athlete: 300-660 g/day

Daily Carbohydrate Recommendations: Type Part 1

Complex vs. Simple

Glycemic index (GI) and Glycemic Load

Sources: Grains Fruits Vegetables Other: Dairy

B O D Y f R E C O M P O S I T I O N


Daily Carbohydrate Recommendations: Type Part 2

Fruits/vegetables must be part of the daily intake. Also helps to ensure fiber intake

Starches: usually required to meet high carbohydrate requirements of athletes High caloric requirements of athletes may necessitate some 'junk food'

Daily Carbohydrate Recommendations: Timing

Ideally get carbohydrates with each meal

Divide up daily total throughout the days meals On training days, some part of the days totals will come around training

B O D Y f BODYCfJ R E C O M P O S 1 T I O N R E C O M P O S I T I O N

Vitamins and Minerals Nuts and bolts: support endless biological processes

Specific examples - Iron: critical for blood status - Zinc: hormone levels - Calcium: bone health, body composition - B12: Pernicious anemia

Generally only improve performance when correcting a deficiency

Females more likely to be deficient in Iron, B12, Zinc

B O D Y iff R E C O M P O S I T I O N

Basic Meal Planning

Most eat the same stuff over and over

Once you get calorie counts for standard meals, you don't have to track quite so much

Eating out is achievable: most places have calorie counts

Module 3: Meal Planning


Learn to Eyeball The benefit of measuring for at least a little while

Use standard estimates - Deck of cards ~= 120 grams meat (-25 grams protein)

Small fist ~= 100 grams carbs (25 grams carbs) Tennis ball -=200 grams fruit (25 grams carbs) Dietary fat: Vz ping pong ball ~= 14 grams (14 grams fat)

Eating out is achievable: most places have calorie counts - Calorieking.com

Fitday.com

B O D Y f B O D Y R E C O M P O S I T I O N R E C O M P 0 S I T I O N

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u v u u u u u u u u u Modular Eating

Pick protein source first: often contains some fat or carbs

Pick carb source next: often contains some carbs or fat

Use fat to balance out the meal (e.g. add olive oil to salad)

While a little boring, makes adjusting food intake much easier esp. carbohydrate intake.

F i t II I T R E C O M P O S I T I O N

Goals of Around Workout Nutrition

Module 4: Around Workout and Competition Nutrition

B O D Y f ) D E C O M P O S I T I O N

Four Phases of Around Workout Nutrition

1 i | |ii| hi | iv 1 [7] |ii| hi | iv | Training"] | Training""!

6am 7am 8am 9am 10am 11am 12pm 1pm 2pm 3pm 4pm 5pm 6pm 7pm 8pm 9pm

Key Phase 1:1-4 hours before training Phase II: 0-30 minutes before training (including warmup) Phase III: During workout Phase IV: Immediately after training to 1-2 hours afterwards

Each phase has distinct but overlapping effects.

Goals

Timing

Pre-Workout Nutrition Part 1

Top off liver/muscle glycogen Part of daily ongoing nutri t ion

1-4 hours before training Not skipped with few exceptions

Weight class issues Fasted endurance training Technical workouts Athletes training first thing in the morning



Size of meal Size of athlete Type of workout (volume/intensity) How long between meal and training

Content Mixed meal (protein, carbs, fat, fiber) How long until training? Variability between athletes


Immediate Pre-Workout Nutrition Part 1

Goals

Timing

Appropriate blood glucose levels (central drive) Hydration Pre workout protein/amino acids: may improve adaptation

30 minutes to start of training Rebound blood sugar issues Warming up inhibits insulin response


Liquids generally > solids Also helps with hydration

Carbs: faster acting (dextrose, glucose, maltodextrin)

Proteins

Rapidly digesting (whey/soy)

Fat and fiber: should be avoided

Creatine: for strength/power workouts B O D Y R E C O M P O S I T I O N


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Goals

Timing

)ur ing Workout Nutrition Part 1

Improve performance during workout or competition Decrease fatigue/enhance recovery during/after training

Overlaps with immediate pre-workout nutri t ion Blood glucose rebound issue redux Distributed vs. all at once Nutrients in fluid sipped through training 11/hour maximum fluid intake

B O D Y f R E C O M P O S I T I O N

Post-Workout Nutrition Part 1

Goals - Glycogen resynthesis

Rehydration Initiate/improve adaptations to training Enhance recovery to prepare for next workout

Timing Immediately following training to 1-2 hours afterwards Timing issues

Immediate vs. delayed When is next workout

Eventually shifts to normal daily nutrition

u m i i m m m M T T i ) During Workout Nutrition: Part 2

Fluid - 1 1/hour maximum, some may need less than this

Taste important (Sodium/Potassium) What about gels/solids?

Carbohydrate intake Numerous effects (performance, hormonal, immune system) All carbs more or less equivalent 30-60 g/hour (72 g/hour with multiple sugars)

Protein - Decrease protein breakdown/muscle damage

Improves recovery - Fast protein (whey/soy)

10-15 g/hour max. Other: Avoid fat and fiber B O D Y f R E C O M P O S I T I O N

Post-Workout Nutrition: Part 2 Size: Enormous Variability

Nature of training Goals of athlete (hypertrophy, fat loss, performance)

Glycogen resynthesis Benefits (performance, training capacity, gene expression) Strength/power vs. endurance training Time between bouts (24 hours vs. 4-6 hours) Carbs vs. carbs + protein

Carbs + protein for the win - Carbs/insulin inhibit protein breakdown

Protein/amino acids stimulate protein synthesis

Post-Workout Nutrition: Part 3 Proteins

High-quality protein superior BCAA/leucine Fast vs. slow proteins (whey, casein, milk protein isolate)

Carbohydrates Dextrose, maltodextrin, sucrose, fructose, starch

Fat/Fiber issues

Creatine

Solid vs. liquid meals I ) /* | 1 V / I ) I J | J I ^gpF R E C O M P O S I T I O N

Post-Workout Nutrition: Part 4 Rehydration

- Water not optimal: sodium/potassium increase retention 1.5 L fluid needed for every 1kg weight loss during training

The Power of Milk Superior to water or sports drinks for rehydration Pros

Whey + casein = fast + slow protein (> soy) Inexpensive, readily available, TASTY!

Cons May require excessive amounts for large athletes

Lactose intolerance/dairy allergies Use as a base to add other nutrients (carbs/protein)

B O D Y C t R E C O M P O S I T I O N

Concerns About Around Workout Nutrition

Fat gain - Especially female/weight class athletes

Negative hormonal response All basically unwarranted


Competition Nutrition Rule #1: Don't change anything the day of a competition

Test out different pre, immediate pre- food combinations during training, not on game day

Nothing fundamentally changes from around workout concepts

Dynamics of game vs. practice (e.g. chances to drink during game)

Post-workout May take precedence Let's talk about alcohol


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Water and electrolyte loss during activity can vary 10 fold - Sodium loss during activity

Quick and easy method - 5 clear urinations per day, 2 after training

More accurate method - Weigh before and after training

Every 1kg weight loss requires 1.5 liter fluid to replace Do NOT gain weight during training: hyponatremia

- Currently impossible to estimate sodium losses easily

Module 5: Hydration


Hydration: Individuality

m i v n v m v m v m i n i Impact of hydration on performance

Even slight dehydration can impair performance Extreme dehydration can cause heat stroke or death Cramping issues

Hydration myths 8 glasses/day: pulled out of someone's butt Drink X ml per pound body weight

- Only water counts: nonsense Caffeinated beverages

Thirst is imprecise

Very complicated - Interaction with sodium, potassium, magnesium and

others Many find that the amino acid taurine helps

Sufficient hydration can only help but may not solve problems

Lite salt for sodium/potassium intake

What about creatine?

Stimulants/ephedrine/fat burners and cramping

I lydration: Introduction


Hydration: Cramping


Hierarchy of Nutritional Requirements

Module 6: Supplements


General Use Supplements: Part 1 Protein Powders

- Useful for athletes who have trouble meeting high requirements - Convenience/portability/around workout nutrit ion - Whey/casein/milk protein isolate - Do NOT buy commercially

Basic multivitamin/mineral - Men should be aware of iron overload - Women should choose iron containing product

Fish oils: A MUST! - Pills or liquids both acceptable - Flax oil: not ideal - Fatty Fish - 1.8-3.0 g/day active EPA/DHA (-6-10X1 gram capsules)

B O D Y R h C O M P O S ! H O N

B O D Y R E C O M P O S 1 T I O N

General Use Supplements: Part 2 Calcium

Especially for female athletes - 800-1600 mg/day, calcium citrate

Vitamin D - May be as important as fish oil

Problem in northern latitudes Ideal to get blood work first. If not 2-4k IU per day. Consider tanning lX/week (seriously)

Zinc/Magnesium - Commonly deficient in athletes - Helpful for sleep taken at bedtime

Magnesium oxide is poorly absorbed (citrate better) Dose 25 mg zinc/400mg magnesium

B O D Y RECOM POSITION

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General Use Supplements: Part 3 Glutamine

May protect immune system function High quality proteins/BCAA work better

- Purely empirical: when starting to get sick, horse doses of glutamine and Vitamin C help to kill it. Take 2-3 grams glutamine and 500mg Vitamin C as often as you remember.

Anti-oxidants In isolated form, do not appear to improve performance or health In diet, they improve health

- Excessive anti-oxidant intake from pills may impair training adaptations


Performance Supplements: Part 2 Beta-Alanine

May help lactic athletes buffer - May increase work capacity in weight trainers, esp.

combined with creatine - 400-800 mg 4X/day (pain in the ass) for 30 days

min imum - Can cause a histamine flush (tingling, burning)

Branched-chain amino acids - Very popular with bodybuilders

Mixed results in the literature in terms of performance - IMO: Unnecessary if sufficient protein being consumed

Pre-workout stimulants Good old caffeine: 3-5 mg/kg 30-60 minutes before

- Be careful with fat burners, can cause cramping B O D Y R E C O M P O S I T I O N

Creatine Monohydrate Must have for strength/power athletes Does increase body weight by l-2kg (water)

- May improve repeated sprint performance - Loading approaches

20 g/day for 5 days (fastest but can cause stomach upset)

10 g/day for 10 days (longer but less GI issues) 3 g/day for 30 days (longest but no chance of

stomach upset) End result is the same

Creatine monohydrate is fine, expensive products are only more expensive, not better. Maintain with 3-5 g/day before/after heavy workouts


Esoterica Everything else There are a zillion supplements that might or might not do

something In 20 years in the field, I've seen thousands come and go. Most go. Few live up to the hype and they are the one still being used a year later. When you have everything else dialed in on a day to day

basis, consider this stuff. Until then, focus on what matters.

Buying Supplements Companies I Personally Use Never buy commercially (e.g. GNC) Online always cheaper although shipping/import can affect

that Get together with teammates and order in bulk to defray

shipping costs


Irueprotein.com (http://www.trueprotem.com) Excellent for bulk protein and other supplements 5% discount for orders over 16 lbs. No duty or brokerage fees

lfast400.com (http://wwwJiasl400.com) Bulk powders and other daily use supplements Fast shipping, good prices

Vitaglo.com (http://www.vitaglo.com) Not so fast shipping sometimes Excellent prices


Gaining Muscle: Part 1 Requires a surplus of calories AND building blocks

Can't make muscle out of thin air and wishful thinking

Module 7: Changing Body Composition

Proper training program: sufficient volume and frequency

Surplus around weight training workouts

Athletes seeking mass gains should use the higher values for post-workout nutrition listed in the handout


BODYCf i R E C O M P O S I T I O N

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v v v v m v \ \ \ \ \ \ \ i i i i i i i i i i i i i i i i i n T T i T r n n n t > 1 Gaining Muscle: Part 2

Actual rate of muscle mass gains is slow - 1 kg/month or less for non-beginner males - 0.5 kg/month for non-beginner females

At most a 300-500 cal/day surplus on training days Female athletes may need 200-300 over maintenance

Calories beyond what is needed for maximal growth will just make the athlete fat


Fat Loss: Part 2 Creating a deficit

- Caloric restriction vs. increasing activity Extensive tempo, low intensity work, etc. can burn calories to create deficit without hurting training

Where to cut calories Never protein Carbs vs. fats What about around workout nutrition

Fat Loss: Part 1 Requires a caloric defici t

No amount of food shifting and combining can get around this

Fast vs. slow fat loss: pros and cons - In general, slower will hurt performance less

Faster gets the diet over faster

H o w m u c h fa t is t h e a th l e t e car ry ing Fatter can lose faster than leaner


Putting it All Together: Sample 1 8am: Wake up, take caffeine to avoid homicidal tendencies 9-9:45am: Treadmill walk if needed to control body composition 10:30-llam: Eat breakfast. Take multivitamin, 5 fish oils, Calcium, Vitamin D 1:30pm: Take pre-workout caffeine 2:15pm: Begin warmup 2:45pm: Take first drink of around workout drink (60 grams carbs/30 grams

whey protein in 1 L fluid with 5 grams creatine) 3pm-5pm: Ice workout. Sip drink at 15-20 minute intervals. 5:10pm: Cool down, finish bottle of around workout nutrition. 5:30pm: Protein bar and soda on the way home. 7:30pm-8:30pm: Bike ride, Another during workout drink (45 grams carbs/15

grams whey protein in 1 L fluid). 9pm: Whole food dinner (red meat 3X/week). Calcium, Vitamin D, 5 fish oil

capsules. 10pm: Take zinc/magnesium to prepare for bed

B O D Y B O D Y R E C O MP O S 1 T I O N R E C O M P O S I T I O N

Putting it All Together: Sample 2 6am: Wake up, take caffeine to avoid homicidal tendencies 7:15am: Start warmups 7:45am: Start sipping on during workout drink (60 grams carbs/30 grams whey

protein in 1 L fluid with 5 grams creatine) 10:10am: Finish drink while cooling down 11am: Whole food lunch, multivitamin, 5 fish oils, calcium, Vitamin D. 2-3pm: Sometimes whole food meal, sometimes protein bar 4pm: Caffeine pre-workout 5-6:30pm: Bike ride with during workout drink (45 grams carbs/15 grams

protein in 1 L fluid) 7pm: Whole food meal, fish oils, calcium, Vitamin D 9pm: Whole food meal. 10pm: Take zinc/magnesium to prepare for bed



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