sports nutrition. topics covered n carbs to go and keep going n protein to promote training n...

Sports Sports NutritionNutrition

Topics CoveredTopics Covered

Carbs to Go and Keep GoingCarbs to Go and Keep Going Protein to Promote TrainingProtein to Promote Training Time-Out for a DrinkTime-Out for a Drink Nutrition Before and During Nutrition Before and During

ExerciseExercise Nutrition for RecoveryNutrition for Recovery Supplemental StrategiesSupplemental Strategies

Carbs to Go and Keep Carbs to Go and Keep GoingGoing

Simple SugarsSimple Sugars Complex CarbsComplex Carbs Quick and Slow Quick and Slow

CarbsCarbs Stored Glucose and Stored Glucose and

GlycogenGlycogen BonkingBonking

Carbs for Daily Carbs for Daily RecoveryRecovery

Getting Carbo-LoadedGetting Carbo-Loaded Are Carbs Fattening?Are Carbs Fattening? Foods Highest in Foods Highest in

CarbsCarbs Counting CarbsCounting Carbs CHO vs FAT: A CHO vs FAT: A

Delicate BalanceDelicate Balance

Carbohydrates are the Carbohydrates are the primary energy source primary energy source

during exerciseduring exercise

High intensity, High intensity, short duration short duration (sprint)(sprint)– > 70% VO> 70% VO22maxmax

– Anaerobic Anaerobic pathway produces pathway produces ATPATP

– Muscle glycogen Muscle glycogen breaks down into breaks down into glucose for fuelglucose for fuel

Recommended Training Recommended Training DietDiet

CHO-rich diet + CHO-rich diet + rest daysrest days

60-70% CHO60-70% CHO Choose complex Choose complex

over simple CHOs over simple CHOs (unless recovery (unless recovery diet)diet)

Monosaccharides:

1. Glucose

2. Fructose

3. Galactose

Simple SugarsSimple Sugars

Simple SugarsSimple Sugars

Disaccharides:Disaccharides:

Common NameCommon Name Combination Of...Combination Of...

1. 1. Sucrose Sucrose Table SugarTable Sugar (Glucose + Fructose)(Glucose + Fructose)

2.2. Lactose Lactose Milk SugarMilk Sugar (Glucose + (Glucose + GalactoseGalactose

3.3. Corn Syrup Corn Syrup (Glucose + Fructose)(Glucose + Fructose)

4. Maltose4. Maltose Malt Sugar Malt Sugar (Glucose + (Glucose + Glucose)Glucose)

Glucose PolymerGlucose Polymer

A chain of 5 glucose moleculesA chain of 5 glucose molecules More energy with less sweetnessMore energy with less sweetness

Natural Sugars in Some Natural Sugars in Some Fruits and VegetablesFruits and Vegetables

Food Glucose Fructose Sucrose

Apple 7 40 25

Grape 35 40 12

Peach 7 10 55

Carrot 7 7 35

Green bean 15 15 3

Tomato 20 25 -

Nutritional Value of SugarNutritional Value of Sugar

Calories(per Tbsp)

Calcium(mg)

Iron(mg)

Riboflavin(mg)

White 48 - - -

Brown 52 12 0.3 Trace

Honey 64 - 0.1 -

Molasses 53 40 0.6 Trace

RDI 1,000 18 1.7

Complex CarbohydratesComplex Carbohydrates

Complex carbs, such as starch in plant Complex carbs, such as starch in plant foods and glycogen in muscles, are foods and glycogen in muscles, are formed when sugars link together to formed when sugars link together to

form long, complex chains, similar to a form long, complex chains, similar to a string of pearls. They can be string of pearls. They can be

symbolized like this:symbolized like this:

Vegetables (i.e., corn) convert extra sugar into starchVegetables (i.e., corn) convert extra sugar into starch Sweet when it’s youngSweet when it’s young Becomes starchy as it get olderBecomes starchy as it get older

Fruits (i.e., banana) convert starches into sugar Fruits (i.e., banana) convert starches into sugar Green w/some yellow: 80% starch, 7% sugarGreen w/some yellow: 80% starch, 7% sugar Mostly yellow: 25% starch, 65% sugarMostly yellow: 25% starch, 65% sugar Spotted/speckled: 5% starch, 90% sugarSpotted/speckled: 5% starch, 90% sugar

Plants store extra sugars in Plants store extra sugars in the form of starchthe form of starch

Complex CarbohydratesComplex Carbohydrates

Get digested into glucoseGet digested into glucose Either burned for energyEither burned for energy Or stored for future use asOr stored for future use as

– muscle glycogenmuscle glycogen– liver glycogenliver glycogen

The Glycemic Response – food’s ability The Glycemic Response – food’s ability to contribute glucose to the to contribute glucose to the

bloodstreambloodstream

Low to Moderate Glycemic-Index CHOsLow to Moderate Glycemic-Index CHOs– slowly enter bloodstreamslowly enter bloodstream– desirable prior to exercise bec. desirable prior to exercise bec.

Provide Provide sustained energysustained energy– ex. Rice, banana, appleex. Rice, banana, apple

High Glycemic-Index CHOsHigh Glycemic-Index CHOs– quickly enter the blood quickly enter the blood streamstream– best to eat during or afterbest to eat during or after exerciseexercise– ex. Potato, corn flakes, ex. Potato, corn flakes, honeyhoney

HIGH MODERATE LOWHIGH MODERATE LOWFOODFOOD GIGIGlucoseGlucose 100100

GatoradeGatorade 9191

Potato, Potato, bakedbaked 8585

Jelly beans Jelly beans 8080

CheeriosCheerios 7474

HoneyHoney 7373

WatermelonWatermelon 7272

RaisinsRaisins 6464

FOODFOOD GIGIOrange juiceOrange juice 5757

Potato, Potato, boiledboiled 5656

Rice, brownRice, brown 5555

CornCorn 5555

Banana,overriBanana,overripepe 5252

Baked beansBaked beans 4848

OrangeOrange 4343

PastaPasta 4141

FOODFOOD GIGIAppleApple 3636

PearPear 3636

PowerBarPowerBar 30-30-3535

Fruit yogurt Fruit yogurt LFLF 3333

Milk, skimMilk, skim 3232

Green beansGreen beans 3030

Banana,less Banana,less riperipe 3030

GrapefruitGrapefruit 2525

Glycemic Index of Some Popular Foods

Stored Glucose & Stored Glucose & GlycogenGlycogen

Muscle glycogenMuscle glycogen

Liver glycogenLiver glycogen

Blood glucoseBlood glucose

Total:Total:

1,400 calories1,400 calories

400 calories400 calories

80 calories80 calories

1,800 calories1,800 calories

The average 150-pound male has about 1,800-2000 calories of CHO’s stored in the body:

Muscle Glycogen StorageMuscle Glycogen Storage

Muscle glycogen per 100g (3.5 oz) of Muscle glycogen per 100g (3.5 oz) of muscle:muscle:

Untrained MuscleUntrained Muscle 13 grams13 grams

Trained MuscleTrained Muscle 32 grams32 grams

Carbo-LoadedCarbo-Loaded 35-40 grams 35-40 grams

Well-trained muscles develop the ability to store about 20-50% more glycogen than untrained muscles.

(Costill et al. Am J Clin Nutr 34: 1831-1836) (Sherman et al. Intl J Sports Med 2: 114-118)

Does the Glycemic Effect of a Food Does the Glycemic Effect of a Food Really Influence Exercise Really Influence Exercise

Performance?Performance?

Pre-Exercise FoodPre-Exercise Food

LentilsLentils

GlucoseGlucose

WaterWater

PotatoPotato

Minutes of ExerciseMinutes of Exercise

117117

108108

9999

9797

Cyclists ate 0.5g CHO / lbCyclists ate 0.5g CHO / lb

Thomas, Brotherhood and Brand.1991 Intl J Sports Med, 12 (2): 180-186

BonkingBonking

Depleted MUSCLE glycogen “hit the wall”Depleted MUSCLE glycogen “hit the wall”

Depleted LIVER glycogen “bonk” or Depleted LIVER glycogen “bonk” or “crash”“crash”

(no blood glucose)(no blood glucose)

DespiteDespite adequate muscle glycogen, an athlete may feel: adequate muscle glycogen, an athlete may feel: UncoordinatedUncoordinated Light-headedLight-headed Unable to concentrateUnable to concentrate WeakWeak

John, a 28-year-old runner and banker, faithfully carbo-loaded his muscles for

three days prior to his first Boston Marathon

On the evening before the marathon, he ate dinner at 5:00, then went to bed at 8:30 to ensure himself a good night’s rest

As often happens with anxious athletes, he tossed and turned all night (which burned off a significant amount of calories),

John woke up early the next morning, and chose not to eat breakfast, even though the marathon didn’t start until noon

By noon, he had depleted his limited liver glycogen stores

He lost his mental drive 8 miles into the race, and quit at 12 miles

His muscles were well-fueled, but that energy was unavailable to his brain, so he lacked the mental stamina to endure the marathon.

Glycogen depletion occurs with Glycogen depletion occurs with repeated days of exercise when repeated days of exercise when CHO intake is inadequate (45-CHO intake is inadequate (45-

50%)50%)


50%)50%) For 3 consecutive For 3 consecutive

daysdays– Subjects ran hardSubjects ran hard– 10 miles10 miles– Pace: 6-8 min/milePace: 6-8 min/mile– Ate their standard Ate their standard

mealsmeals 45-50% CHO45-50% CHO

Subjects’ muscles Subjects’ muscles became became progressively progressively glycogen depletedglycogen depleted

CONCLUSIONSCONCLUSIONS Daily CHO rich dietDaily CHO rich diet Rest days required Rest days required

to replete depleted to replete depleted musclesmuscles


50%)50%)


50%)50%)

Day 1 Day 2 Day 3

10 miles10 miles 10 miles 10 miles

Costill, Bowers, Branam, et al., Costill, Bowers, Branam, et al., J Appl PhysiolJ Appl Physiol 31:834-838 31:834-838

Mus

cle

glyc

ogen

(gm

/100

gm

tiss

ue)

0.5

1.0

1.5

2.0

2.5

Pat, a 33-year-old computer Pat, a 33-year-old computer programmer experiments with programmer experiments with

her 2-hour Sunday run:her 2-hour Sunday run:

Pat, a 33-year-old computer Pat, a 33-year-old computer programmer experiments with programmer experiments with

her 2-hour Sunday run:her 2-hour Sunday run:

Experiment Post WorkoutMeal

NextWorkout

WorkoutFelt

1 3-egg cheeseomelette

Monday Dead, tired,heavy,

unrecovered

2 Pancakes, syrup,OJ, fruit

Monday Much better

3 Pancakes, syrup,OJ, fruit

Tuesday “super” lotsof E, totallyrecovered

Rest and Athletic Rest and Athletic PerformancePerformance

Rest and Athletic Rest and Athletic PerformancePerformance

Forget to rest? Then, risk the Forget to rest? Then, risk the following:following:– injuriesinjuries– chronic glycogen depletionchronic glycogen depletion– chronic fatiguechronic fatigue– reduced performancereduced performance

Getting Carbo-LoadedGetting Carbo-LoadedGetting Carbo-LoadedGetting Carbo-Loaded

55 to 65% cho is appropriate55 to 65% cho is appropriate Too much causes intestinal distressToo much causes intestinal distress 4 grams per pound or 9 grams per kg4 grams per pound or 9 grams per kg Taper exercise and eat complex carbs Taper exercise and eat complex carbs

the day before the event and a the day before the event and a regular breakfast to keep blood regular breakfast to keep blood glucose levels high glucose levels high

7 days before a race7 days before a race

Taper workouts by 50 % every Taper workouts by 50 % every second day (allows muscle second day (allows muscle glycogen to maximize)glycogen to maximize)

Also cut back on calories (less Also cut back on calories (less output)output)

6-5 days before a 6-5 days before a race/eventrace/event

Eat a variety of complex carbsEat a variety of complex carbs Continue to reduce intakeContinue to reduce intake Eat frequently 2-4 hoursEat frequently 2-4 hours Avoid stuffing yourself Avoid stuffing yourself

(excess=fat)(excess=fat)

4 day to go4 day to go

Critical days to top up glycogenCritical days to top up glycogen Include bread and grains with Include bread and grains with

meals and eat fruit and fruit juicesmeals and eat fruit and fruit juices Be sure to include protein but Be sure to include protein but

watch fatwatch fat

3 days to go3 days to go

Training should be minimalTraining should be minimal You should start to feel slightly You should start to feel slightly

sluggish but relax the extra weight sluggish but relax the extra weight is glycogen (remember it is stored is glycogen (remember it is stored with water)with water)

Expect to gain 2-6 pounds of Expect to gain 2-6 pounds of water/glycogen weight)water/glycogen weight)

2 days left2 days left

Fluids, fluids, fluids (using it to Fluids, fluids, fluids (using it to pack in glycogen)pack in glycogen)

A few salty foods to up electrolytesA few salty foods to up electrolytes 2.5-4 litres of water/day2.5-4 litres of water/day

The day beforeThe day before

No trainingNo training Small frequent meals Small frequent meals

(graze on complex (graze on complex carbo’s) No huge carbo’s) No huge mealsmeals

Avoid gassy Avoid gassy foods/irritating foodsfoods/irritating foods

No new foodsNo new foods

RACE DAY !RACE DAY !

Eat a light breakfast Eat a light breakfast (keeps blood glucose up) (keeps blood glucose up) 2-3 hours before race2-3 hours before race

Drink consistently 1-2 Drink consistently 1-2 cups per hour beforecups per hour before

If hungry nibble easily If hungry nibble easily digestible foods ie. digestible foods ie. Crackers, sports barCrackers, sports bar

Are CHOs Fattening?Are CHOs Fattening?Are CHOs Fattening?Are CHOs Fattening?

Fats: 36 cals/ tspFats: 36 cals/ tsp Body stores fatBody stores fat Metabolic cost of Metabolic cost of

converting excess converting excess dietary fat into dietary fat into stored fat = 3% of stored fat = 3% of ingested caloriesingested calories

CHO: 16 cals/ tspCHO: 16 cals/ tsp CHO: energy firstCHO: energy first Metaboic cost of Metaboic cost of

converting excess converting excess CHOs to fat = CHOs to fat = 23%23%

CHOs are not fattening, excess calories are!CHOs are not fattening, excess calories are!

Remember this about Remember this about CHOsCHOs

Remember this about Remember this about CHOsCHOs

1. Less fattening than fatty1. Less fattening than fatty foodsfoods2. Muscle fuel2. Muscle fuel3. Primary fuel during exercise3. Primary fuel during exercise

Foods Highest In CHOsFoods Highest In CHOsFoods Highest In CHOsFoods Highest In CHOs

Jim, a 19-year-old college student, intended to Jim, a 19-year-old college student, intended to carbo-load the night before the Newport carbo-load the night before the Newport Marathon. Due to inadequate nutrition Marathon. Due to inadequate nutrition

knowledge, he “carbo-loaded” with a pizza knowledge, he “carbo-loaded” with a pizza supreme. Little did he know that of the 1,800 supreme. Little did he know that of the 1,800

calories in the large pizza, calories in the large pizza, 1,200 were from the 1,200 were from the protein and fat in the double cheese, sausage, protein and fat in the double cheese, sausage, and pepperoni.and pepperoni. Only 35% of the calories from Only 35% of the calories from

the thin crust and tomato sauce were from CHOs. the thin crust and tomato sauce were from CHOs. No wonder he felt sluggish during the race! No wonder he felt sluggish during the race!

Counting CarbohydratesCounting CarbohydratesCounting CarbohydratesCounting Carbohydrates

Your diet: At least 60% CHO for Your diet: At least 60% CHO for daily trainingdaily training

65-70% CHO before an endurance 65-70% CHO before an endurance eventevent

A high-CHO diet should include A high-CHO diet should include some fat!some fat!

Fill up with CHO then add fatFill up with CHO then add fat

CHOs With Hidden FatsCHOs With Hidden FatsCHOs With Hidden FatsCHOs With Hidden Fats

Food% Cals

from FatHigher CHOalternative

% Calsfrom fat

Granola 35 Grape-Nuts 1

Muffin 25 Bagel, plain 1

Ritz crackers 50 Saltines 15

Pizza, thin crust 40 Pizza, thickcrust

30

Mac & cheese 45 Spaghetti &tom. Sauce

10

Protein to Promote Protein to Promote TrainingTraining

Protein to Promote Protein to Promote TrainingTraining

How Much Protein Do You How Much Protein Do You Need?Need?

Protein and the VegetarianProtein and the VegetarianProtein Supplements and Protein Supplements and

Amino AcidsAmino Acids

The BEST sports diet The BEST sports diet contains:contains:

The BEST sports diet The BEST sports diet contains:contains:

ADEQUATE, but not excess protein ADEQUATE, but not excess protein toto– build and repair muscle tissuebuild and repair muscle tissue– grow hair and fingernailsgrow hair and fingernails– produce hormonesproduce hormones– boost your immune systemboost your immune system– replace red blood cellsreplace red blood cells



Grams of protein per pound of body weight

Current RDI for sedentary adult 0.4 Recreational exerciser, adult 0.5-0.75

Competitive athlete, adult 0.6-0.9

Growing teenage athlete 0.8-0.9

Adult building muscle mass 0.7-0.9

Athlete restricting calories 0.8-0.9

Maximum useable amount for adults 0.9

Protein requirements and muscle Protein requirements and muscle mass/strength changes during mass/strength changes during

intensive training in novice intensive training in novice bodybuildersbodybuilders

22-year old men22-year old men Lifted weights for 90 min/day, 6 Lifted weights for 90 min/day, 6

d/wkd/wk Req’d 0.7g pro/lb body weight to Req’d 0.7g pro/lb body weight to

stay in protein balancestay in protein balance Example:Example:

– 150 lb. Man150 lb. Man– Needs 102 g of protein per dayNeeds 102 g of protein per day

Lemon, et al. 1992 Lemon, et al. 1992 J Appl PhysiolJ Appl Physiol 73: 767-775 73: 767-775

Calculating YOUR Protein Calculating YOUR Protein NeedsNeeds

Identify which category you fit intoIdentify which category you fit into Multiply your body weight by the Multiply your body weight by the

rangerange Example:Example:

– 170 lb. Competitive athlete, adult170 lb. Competitive athlete, adult 170 lb x 0.6 g/lb = 102 g/pro170 lb x 0.6 g/lb = 102 g/pro 170 lb x 0.9 g/lb = 153 g/pro170 lb x 0.9 g/lb = 153 g/pro

130 lb. Competitive athlete, 130 lb. Competitive athlete, adultadult

130 lb x 0.6 g/lb = 78 g/pro130 lb x 0.6 g/lb = 78 g/pro130 lb x 0.9 g/lb = 117 g/pro130 lb x 0.9 g/lb = 117 g/pro

Calculating YOUR Protein Calculating YOUR Protein NeedsNeeds

Food Protein (g) CaloriesBreakfast 1 cup OJ 2 110 2 cups bran flakes 8 240 1 medium banana 1 100 1.5 cups lowfat milk 12 150Lunch 2 peanut butter sandwiches 30 700 1 apple 1 100 2 cups milk 16 200Snack 1 cup fruit yogurt 10 250Dinner 1 medium pizza 70 1,000Totals: 150 2,850

Animal SourcesEgg white 3.5 from 1 lg. Egg 20 6 egg whitesEgg 6 1 lg. egg 8 1.3 eggsCheddar cheese 7 1 ounce 6 0.9 ouncesMilk, 1% 8 8 ounces 8 8 ouncesYogurt 11 1 cup 8 6 ouncesCottage cheese 15 1/2 cup 15 1/2 cupHamburger 30 4 oz. broiled 10 1.5 ouncesPork loin 30 4 oz. roasted 10 1.5 ouncesChicken breast 35 4 oz. roasted 18 2 ouncesTuna 40 6 ounces 20 3 ounces

Plant SourcesAlmonds, dried 3 12 nuts 3.5 14 nutsPeanut butter 4.5 1 tbs 4.5 1 tbsKidney beans 6 1/2 cup 6 1/2 cupHummus 6 1/2 cup 3 1/4 cupRefried beans 7 1/2 cup 7 1/2 cupLentil soup 11 10.5 ounces 6.5 6 ouncesTofu, extra firm 11 3.5 ounces 12 4 ouncesBaked beans 14 1 cup 7 1/2 cup

Grams of protein / standard serving

Grams of protein / 100 calories (amount)

Healthfully Including Meat Healthfully Including Meat in Your Dietin Your Diet

Buy extra-lean cuts of beef, pork, Buy extra-lean cuts of beef, pork, and lamb to reduce your intake of and lamb to reduce your intake of saturated fatssaturated fats

Decrease extra fatDecrease extra fat– Drain meat in a colanderDrain meat in a colander– Pat dry with a paper towelPat dry with a paper towel

Use meat as the accompaniment Use meat as the accompaniment to a mealto a meal

Too Much ProteinToo Much Protein

If you fill up with PRO, you won’t fuel your If you fill up with PRO, you won’t fuel your muscles with CHOsmuscles with CHOs

Excess PRO Excess PRO increased urination increased urination– Frequent bathroom trips may be inconvenientFrequent bathroom trips may be inconvenient– Increased risk for dehydrationIncreased risk for dehydration– Extra work for kidneysExtra work for kidneys

$$ Animal proteins tend to be expensive $$ Animal proteins tend to be expensive $$$$

A high PRO diet tends to be high in fatA high PRO diet tends to be high in fat

Protein Supplements and Protein Supplements and Amino AcidsAmino Acids

Exercise, not protein, is the key to Exercise, not protein, is the key to

developing bigger musclesdeveloping bigger muscles Beware of extra fatBeware of extra fat Expensive muscle-building Expensive muscle-building

supplements are not the answersupplements are not the answer

Amino Acids: Food vs. PillsAmino Acids: Food vs. Pills

Amount Arginine (mg) Leucine (mg)Food

2 egg whites 380 6001 cup skim milk 350 9504 oz. Chicken breast 2,100 2,6506 oz. Tuna 2,700 3,700

Supplement1 serving Twin Labs Amino Fuel 85 3201 serving Ultimate Nutrition's Amino Gold 350 1,2601 serving Nature's Best Amino Acids 440 1,300

Amino Acids: Food vs. PillsAmino Acids: Food vs. Pills

Equivalent of 25 g PRO

Arginine/ 25g PRO

Leucine/ 25g PRO Cost

3 cups skim milk 1,050 2,850 $0.602/3 can (4 oz.) tuna 1,800 2,400 $0.803 oz. Chicken breast 1,600 2,000 $0.657 egg whites 2,650 4,200 $0.7524 pills Twin Labs Amino Fuel 1,020 3,840 $2.8027 pills Amino Gold 1,050 3,780 $2.6018 pills Nature's Best 1,320 3,900 $1.80

Nutrition Before and Nutrition Before and During ExerciseDuring Exercise

Guidelines for the Pre-Exercise MealGuidelines for the Pre-Exercise MealTiming Meals Before EventsTiming Meals Before Events

Carbo-Loading for Endurance ExerciseCarbo-Loading for Endurance ExerciseGI IssuesGI Issues

Athletes with DiabetesAthletes with Diabetes

Magic Meal?Magic Meal?

The Pre-Exercise MealThe Pre-Exercise Meal

• Varies from person-to-person

• Varies from sport-to-sport

• No single right or wrong choice

Each athlete has to learn through trial and error

Gut ReactionsGut Reactions

Adverse effects in 30-50% on endurance Adverse effects in 30-50% on endurance athletesathletes– Stomach and upper GI problemsStomach and upper GI problems

HeartburnHeartburn VomitingVomiting BloatingBloating

– Intestinal and lower GI problemsIntestinal and lower GI problems GasGas Intestinal crampingIntestinal cramping Urge to defecateUrge to defecate

““heaviness” of foodheaviness” of foodStomach painStomach pain

Loose stoolsLoose stoolsdiarrheadiarrhea

Predisposing Factors for Predisposing Factors for GI Problems GI Problems

Type of sportType of sport Training statusTraining status AgeAge GenderGender Emotional and Emotional and

mental stressmental stress Exercise intensityExercise intensity Precompetition Precompetition

food intakefood intake

Food taken during Food taken during exerciseexercise

FiberFiber Caffeine & Caffeine &

concentrated concentrated sugar solutionssugar solutions

Level of hydrationLevel of hydration Hormonal Hormonal

changes during changes during exerciseexercise

Pre-Exercise NourishmentPre-Exercise Nourishment

Four main functionsFour main functions– Prevent hypoglycemiaPrevent hypoglycemia

Light-headednessLight-headedness Needless fatigueNeedless fatigue Blurred visionBlurred vision IndecisivenessIndecisiveness

– Settle stomach, abate Settle stomach, abate hungerhunger

– Fuel musclesFuel muscles– Pacify mindPacify mind

Guidelines for the Guidelines for the Pre-Exercise MealPre-Exercise Meal

Every day, eat adequate high-CHO Every day, eat adequate high-CHO meals to fuel and refuel your musclesmeals to fuel and refuel your muscles

If exercising more than 60 minutes:If exercising more than 60 minutes:– Choose CHOs w/ a moderate-low glycemic Choose CHOs w/ a moderate-low glycemic

effecteffect If exercising less than an hour:If exercising less than an hour:

– Snack on foods that settle comfortablySnack on foods that settle comfortably

Guidelines for the Guidelines for the Pre-Exercise Meal (Con’t)Pre-Exercise Meal (Con’t)

Limit high-fat proteinsLimit high-fat proteins Be cautious with sugary foodsBe cautious with sugary foods Allow adequate time for food to Allow adequate time for food to

digestdigest Allow more digestion time before Allow more digestion time before

intense exercise than before low-intense exercise than before low-level activitylevel activity

Guidelines for the Guidelines for the Pre-Exercise Meal (Con’t)Pre-Exercise Meal (Con’t)

Finicky stomach? Experiment with Finicky stomach? Experiment with liquified mealsliquified meals

Jitters before event? Eat well the Jitters before event? Eat well the day beforeday before

Magic food? Be sure to pack it!Magic food? Be sure to pack it! Always eat familiar foods before a Always eat familiar foods before a

competitioncompetition Drink plenty of fluidsDrink plenty of fluids

Timing Meals Before Timing Meals Before EventsEvents

•8:00 A.M. Event (I.e., road race or swim meet)

•10:00 A.M. Event (I.e., bike race or soccer game)

•2:00 P.M. Event (I.e., football or lacrosse game)

•8:00 P.M. Event (I.e., basketball game)

•All-day event (I.e., 100-mile bike ride, triathlon)


The Night BeforeThe Night Before High CHO mealHigh CHO meal Extra waterExtra water

At 6:00-6:30 A.MAt 6:00-6:30 A.M Light 200-400 Light 200-400

calorie mealcalorie meal Examples:Examples:

– Yogurt & bananaYogurt & banana– 1-2 sports bars1-2 sports bars

Extra waterExtra water

8:00 A.M. Event (I.e., road race or swim meet)




Eat a familiar Eat a familiar breakfast by 7:00 breakfast by 7:00

A.M.A.M.

10:00 A.M. Event (I.e., bike race or soccer game)



Option A:Option A: Big, high-CHO Big, high-CHO

breakfastbreakfast And light lunchAnd light lunch

Option B:Option B: Substantial Substantial

brunch by 10:00 brunch by 10:00 A.M.A.M.

2:00 P.M. Event (I.e., football or lacrosse game)



Breakfast & LunchBreakfast & Lunch High CHO mealsHigh CHO meals Extra fluidsExtra fluids

DinnerDinner By 5:00 P.M.By 5:00 P.M. Lighter meal Lighter meal

between 6:00-between 6:00-7:007:00

8:00 P.M. Event (I.e., basketball game)


2 days prior: 2 days prior: exerciseexercise

1 day prior: REST1 day prior: REST

Drink extra fluidsDrink extra fluids

CHO-rich mealsCHO-rich meals BreakfastBreakfast LunchLunch dinnerdinner

Day of:Day of: Eat breakfastEat breakfast

Throughout the Throughout the Day:Day:

Snack every 1.5-Snack every 1.5-2h2h

Wholesome CHOsWholesome CHOs Comfortable meal Comfortable meal

at lunchat lunch Drink Drink beforebefore

thirst!thirst!

All-day event (I.e., 100-mile bike ride, triathlon)

Sample Liquid MealsSample Liquid Meals

Cereal ShakeCereal Shake450 Calories: 450 Calories: 60% CHO, 20% FAT, 20% PRO60% CHO, 20% FAT, 20% PRO

Blend:Blend: 2 c. low-fat milk2 c. low-fat milk

1 c. favorite cereal1 c. favorite cereal

Small bananaSmall banana

4 ice cubes4 ice cubes

Optional: Optional: ¼ tsp vanilla, dash ¼ tsp vanilla, dash cinnamoncinnamon

Sample Liquid MealsSample Liquid Meals

Fruit ShakeFruit Shake470 Calories: 75470 Calories: 75% CHO, 15% FAT, 10% PRO% CHO, 15% FAT, 10% PRO

Blend:Blend: 1 c. vanilla yogurt1 c. vanilla yogurt

4-6 peach halves4-6 peach halves

4 graham cracker 4 graham cracker squaressquares

Optional: Optional: dash of nutmegdash of nutmeg

Running on Fuel, not Running on Fuel, not Fumes!Fumes!

Ideal CHO consumptionIdeal CHO consumption

1-hr before moderately hard exercise1-hr before moderately hard exercise

0.5g of CHO/lb0.5g of CHO/lb

4-hrs before moderately hard 4-hrs before moderately hard exerciseexercise

2g of CHO/lb2g of CHO/lb

Sherman 1989, Sports Science Exchange, Vol 2 (2)

The Game PlanThe Game Plan

1-week prior1-week prior

1-day prior1-day prior

Morning of EventMorning of Event

During the EventDuring the Event

After the EventAfter the Event

1-Week Prior (review)1-Week Prior (review)

Goal = load muscle w/ glycogenGoal = load muscle w/ glycogen Gradually taper training w/ normal Gradually taper training w/ normal

dietdiet Rest 1-3 days prior to event while Rest 1-3 days prior to event while

eating a high complex CHO diet eating a high complex CHO diet (5g/lb of body weight)(5g/lb of body weight)

May experience weight gain due to May experience weight gain due to water retentionwater retention

1-Day Prior (review)1-Day Prior (review)

Eat frequently throughout the dayEat frequently throughout the day Drink plenty of fluidsDrink plenty of fluids Avoid gassy foods (legumes, broccoli)Avoid gassy foods (legumes, broccoli) Avoid high fiber foodsAvoid high fiber foods Avoid sugar substitutesAvoid sugar substitutes Don’t experiment with new foodsDon’t experiment with new foods Eat or drink a bedtime snackEat or drink a bedtime snack Last meal= Last meal= CHO, moderate PRO & FAT CHO, moderate PRO & FAT

Morning OfMorning Of

Light or moderate pre-event mealLight or moderate pre-event meal Endurance athletesEndurance athletes

– Eat 1-4 hours before start time Eat 1-4 hours before start time – 50g/hr50g/hr

Liquid meals empty faster from Liquid meals empty faster from stomachstomach

During EventDuring Event

Length & intensity dictate needsLength & intensity dictate needs Consume 30-60 g CHO/hrConsume 30-60 g CHO/hr If event is greater than 4 hours:If event is greater than 4 hours:

– 60g CHO/hr in later stages60g CHO/hr in later stages

After the EventAfter the Event

Muscle most receptive to reloading Muscle most receptive to reloading glycogen glycogen 15-30 minutes15-30 minutes after after

50-100g for most athletes50-100g for most athletes Continue to consume 50-100g CHO Continue to consume 50-100g CHO

every 2 hours until next mealevery 2 hours until next meal Add PROTEIN to snack to aid repairAdd PROTEIN to snack to aid repair It takes 20-24 hours to replenish It takes 20-24 hours to replenish

muscle glycogen storesmuscle glycogen stores

Running on Fuel, not Running on Fuel, not Fumes!Fumes!

Ideal CHO Ideal CHO consumptionconsumption

For a 150-pound person:For a 150-pound person:

75-300 g/CHO75-300 g/CHO

300-1,200 calories300-1,200 calories

Carbo Loading for Carbo Loading for Endurance ExerciseEndurance Exercise

Daily DietDaily Diet– 60-70% CHO60-70% CHO– Low in fatLow in fat– Balanced w/ Balanced w/

adequate PROadequate PRO

Target:Target:– 4 g of CHO/lb/day4 g of CHO/lb/day

Carbo Load Every Day During Training,

Not Just Before the Big Event!

Carbo Loading for Carbo Loading for Endurance Exercise Endurance Exercise

(Con’t)(Con’t)

Reduce exercise time Reduce exercise time down to 30% of down to 30% of normalnormal

Do very little the last Do very little the last 7-10 days before the 7-10 days before the eventevent– Do some short, intense Do some short, intense

speed intervals to keep speed intervals to keep you sharpyou sharp

Tapering can lead to Tapering can lead to a 9% improvementa 9% improvement

When tapering, When tapering, consume same consume same amount of calories as amount of calories as when training to when training to promote glycogen promote glycogen storagestorage

Do Your Final Hard Training Three Weeks Before Race Day and Start

Tapering Your Training at Least Two Weeks Out!


(Con’t)(Con’t)

The body needs The body needs 0.6-0.9g or PRO/ 0.6-0.9g or PRO/ lb of body weight lb of body weight everydayeveryday

Endurance Endurance athletes may burn athletes may burn some protein for some protein for energyenergy

Include Adequate Protein

Along With Carbohydrates


(Con’t)(Con’t)

Goal: 20-25% fatGoal: 20-25% fat Examples:Examples:

– Toast w/ jam rather than butterToast w/ jam rather than butter– Pancakes w/ syrup rather than Pancakes w/ syrup rather than

margarinemargarine– Pasta w/ tomato sauce rather than oil Pasta w/ tomato sauce rather than oil

and cheeseand cheese

Do Not Fat Load!


(Con’t)(Con’t)

Promote regular bowel movementsPromote regular bowel movements Keep systems running smoothlyKeep systems running smoothly Examples:Examples:

– Bran muffinsBran muffins– Whole-wheat breadWhole-wheat bread– Bran cerealBran cereal– Fruits and vegetablesFruits and vegetables

Choose Wholesome,

Fiber-Rich Carbohydrates


(Con’t)(Con’t)

The day before the event:The day before the event:– You may choose lunch as your biggest You may choose lunch as your biggest

meal and a normal sized dinnermeal and a normal sized dinner– Allows more time for food to digest and Allows more time for food to digest and

pass through one’s systempass through one’s system

Plan Meal Times Carefully


(Con’t)(Con’t)

4-8 EXTRA glasses of water and juice 4-8 EXTRA glasses of water and juice during the 2 days before the eventduring the 2 days before the event

Limit alcohol and caffeineLimit alcohol and caffeine On race morning:On race morning:

– Drink at least 3 glasses of water 2 hrs priorDrink at least 3 glasses of water 2 hrs prior– Drink 1-2 cups 5-10 minutes before race timeDrink 1-2 cups 5-10 minutes before race time

Drink Extra Fluids to Hydrate Your Body


(Con’t)(Con’t)

Prevent hungerPrevent hunger Maintain normal blood sugar levelsMaintain normal blood sugar levels Training = Practice!Training = Practice!

On the Morning of the Event, Eat a Breakfast That You Know Will Settle

Well


(Con’t)(Con’t)

Carbo-load only on Carbo-load only on – Fruit: Fruit: diarrheadiarrhea– Refined white bread products: Refined white bread products: constipationconstipation

Too much last minute training: Too much last minute training: muscle muscle fatiguefatigue

Experiment with new foods: Experiment with new foods: upset systemupset system

Be Sensible!

Eating During Eating During Endurance ExerciseEndurance Exercise

Keep your body in balanceKeep your body in balance– Consume enough fluid to match sweat Consume enough fluid to match sweat

losseslosses– Consume enough CHOConsume enough CHO

Provide energyProvide energy Maintain blood sugarMaintain blood sugar

Significantly Significantly stamina by eating 100- stamina by eating 100-300 calories (of CHO)/ hour of 300 calories (of CHO)/ hour of exerciseexercise


Significantly Significantly stamina by eating stamina by eating 100-300 calories (of CHO)/ hour of 100-300 calories (of CHO)/ hour of exerciseexercise– 0.5g CHO/ lb of body weight0.5g CHO/ lb of body weight– Example, 150 lb individual:Example, 150 lb individual:

75 g of CHO75 g of CHO 300 calories300 calories


Example:

•48 oz of sports drink

•32 oz of sports drink + banana

•16 oz of sports drink + sports bar

Eating During Eating During Endurance Exercise Endurance Exercise

(Con’t)(Con’t)

Practice eating during trainingPractice eating during training Have a defined eating planHave a defined eating plan Have foods/fluids availableHave foods/fluids available

– PocketsPockets– PacksPacks– FriendsFriends– Hidden along courseHidden along course

Sports BarsSports Bars

ConvenientConvenient PortablePortable Promote pre-Promote pre-

exercise eatingexercise eating Most claim to be Most claim to be

highly digestiblehighly digestible Some are fat-free Some are fat-free

or very low in fator very low in fat

Some boast about Some boast about a higher fat a higher fat contentcontent

ExpensiveExpensive

Sports Bars Vs. Standard Sports Bars Vs. Standard FoodsFoods

Sports SnackCalories

per ounceCHOs per

ounceCost per 100 cal

Banana 1 1/2" chunk 20 5 .20Carnation Breakfast bar 119 17 .27GatorBar 92 21 .81Growth 1000 128 17 .49Low-fat granola bar 110 21 .28Mr. Big 140 19 .57PowerBar 100 19 .75PR* Bar 119 12 1.32Raisin, 2 tbs 91 22 .18

Tournaments and Tournaments and Day-Long EventsDay-Long Events

For the coach:For the coach:– Instruct regarding the importance of pre-Instruct regarding the importance of pre-

event meals and fluidsevent meals and fluids– Enforce between-game eatingEnforce between-game eating– Provide healthy snacks during tournamentProvide healthy snacks during tournament– Pre-select an appropriate restaurant that Pre-select an appropriate restaurant that

can healthfully handle the whole teamcan healthfully handle the whole team– Instruct players to pack their own favoritesInstruct players to pack their own favorites

Transit Problems: Transit Problems: Constipation and DiarrheaConstipation and Diarrhea

To prevent constipationTo prevent constipation– Eat fiber-rich foodsEat fiber-rich foods– Eat plenty of fresh fruits and Eat plenty of fresh fruits and

vegetablesvegetables– Drink warm liquids in the morningDrink warm liquids in the morning– Drink more than enough fluidsDrink more than enough fluids

Some Athletes Struggle Some Athletes Struggle with “Rapid Transit”with “Rapid Transit”

Mary complained, “I have to take toilet paper with me whenever I run. I’m plagued by diarrhea and can’t figure

out why. I feel like a detective and have tried to make dietary changes that might correct the situation. I’ve

tried to determine what triggers the diarrhea by carefully charting for weeks every food and fluid that I’ve ingested,

as well as times I’ve exercised and the times I’ve had diarrhea. I have eliminated suspected problem foods like

milk or salads for a week to see if the problem went away, and then looked for changes when I reintroduced these foods into my diet. Nothing. I’ve allowed at least 4 hours between eating and exercise. No difference! I’ve

limited broccoli, onions, corn, and other possible hard-to-digest foods. Not a hint of improvement. I have avoided

coffee. Worthless.”

Sports Nutrition Tips for Sports Nutrition Tips for Athletes With DiabetesAthletes With Diabetes

Consistently eat a proper Consistently eat a proper dietdiet

Exercise on a regular Exercise on a regular scheduleschedule


1.1. Always exercise after eatingAlways exercise after eating

2.2. Always carry sugar in some form Always carry sugar in some form with youwith you

3.3. Exercise with someone who knows Exercise with someone who knows you have diabetesyou have diabetes

4.4. Most often, you should not change Most often, you should not change your insulin dose for training but your insulin dose for training but should eat more foodshould eat more food


5.5. Monitor blood glucose during Monitor blood glucose during trainingtraining

6.6. Last minute basketball game?Last minute basketball game? Eat food beforeEat food before May want to reduce your insulinMay want to reduce your insulin

7.7. Do not try to carbo-loadDo not try to carbo-load

8.8. During long-term exercise, replace During long-term exercise, replace glucose supplies regularlyglucose supplies regularly


9.9. On a long day tripOn a long day trip Eat 6 small meals (CHO & PRO)Eat 6 small meals (CHO & PRO) Be overprepared w/ extra foodBe overprepared w/ extra food

10.10. Drink plenty of fluids before and Drink plenty of fluids before and during exerciseduring exercise

11.11. Eat more than usual after Eat more than usual after exercisingexercising

Nutrition for RecoveryNutrition for Recovery

Recovery FluidsRecovery FluidsRecovery CHOsRecovery CHOs

Protein & RecoveryProtein & RecoveryRecovery ElectrolytesRecovery Electrolytes

RestRest

Billy, a 47-year-old runner, noticed that Billy, a 47-year-old runner, noticed that he wasn’t recovering from the Boston he wasn’t recovering from the Boston Marathon as quickly as his peers; he Marathon as quickly as his peers; he

wondered if a poor diet was making the wondered if a poor diet was making the difference.difference.

“Preparing for Boston, I ate a blue-ribbon diet. I chose bagels instead of doughnuts, apples instead of potato chips, pasta rather than burgers. I really wanted to run well,

and I ran my best time ever – 2:32. Afterward, I rewarded myself with my

standard high-fat junk food diet. I felt tired and abnormally achy for more than a week. If I’d eaten better, would I have recovered

faster?”

Preventing Chronic Preventing Chronic FatigueFatigue

– Unusually poor Unusually poor performances in performances in training and training and competitioncompetition

– Failure to improve Failure to improve performanceperformance

– Inability to perform Inability to perform better in better in competition than competition than during practiceduring practice

– Loss of appetite and Loss of appetite and boy weightboy weight

– InsomniaInsomnia– Joint and muscle Joint and muscle

pains that have no pains that have no apparent causeapparent cause

– Frequent colds and Frequent colds and respiratory respiratory problemsproblems

– Irritability and Irritability and anxiety that may be anxiety that may be accompanied by accompanied by depressiondepression

Two or more symptoms = Two or more symptoms = caution!caution!

Preventing Chronic Preventing Chronic FatigueFatigue

1.1. Eat a proper sports diet that Eat a proper sports diet that provides adequate CHO and PROprovides adequate CHO and PRO

2.2. Allow recovery time between Allow recovery time between bouts of intense exercisebouts of intense exercise

3.3. Get plenty of sleep!Get plenty of sleep!

4.4. MinimizeMinimize stress & disruptive stress & disruptive activitiesactivities

Suggested Solutions

Recovery FluidsRecovery Fluids

Water CHOs Vitamins MineralsJuices Watery foods (grapes, soup) Soft drinks Gatorade, AllSport Water

Fluid Replacement: How Fluid Replacement: How Much?Much?

Weigh yourself before and after Weigh yourself before and after trainingtraining

Goal is to lose Goal is to lose 2% of body 2% of body weightweight– Example: 3 lbs. for a 150 lb. PersonExample: 3 lbs. for a 150 lb. Person

Drink on a scheduleDrink on a schedule– 8 oz. Every 15-20 minutes8 oz. Every 15-20 minutes

Fluid ReplacementFluid Replacement

One pound of sweat One pound of sweat = 16 ounces of fluid= 16 ounces of fluid

Fluid ReplacementFluid Replacement

Luke, a football player, was shocked to Luke, a football player, was shocked to discover that on a relatively cool day, he’d discover that on a relatively cool day, he’d

lost 8 pounds during a morning football lost 8 pounds during a morning football practice – 5% of his body weight and the practice – 5% of his body weight and the

equivalent of a gallon of sweat! Luke equivalent of a gallon of sweat! Luke became aware of the importance of drinking became aware of the importance of drinking

more. He started bringing a water jug to more. He started bringing a water jug to practice and drank at every opportunity. He practice and drank at every opportunity. He made sure he finished the whole gallon, plus made sure he finished the whole gallon, plus more on hot days. These steps to prevent more on hot days. These steps to prevent

dehydration helped him recover easily.dehydration helped him recover easily.

Recovery CarbohydratesRecovery Carbohydrates

Muscles replace glycogenMuscles replace glycogen– About 5% per hourAbout 5% per hour– 20 hours to fully replenish depleted muscles20 hours to fully replenish depleted muscles

Consume CHO-rich foods and beverages Consume CHO-rich foods and beverages within 15 minutes after a workoutwithin 15 minutes after a workout– Glycogen-making enzymes are most activeGlycogen-making enzymes are most active– Glycogen replaced from 7-8% per hourGlycogen replaced from 7-8% per hour


Target CHO intake for recoveryTarget CHO intake for recovery– 0.5 g per pound of body weight0.5 g per pound of body weight– Every 2 hoursEvery 2 hours– Four 6-8 hoursFour 6-8 hours

Example: 150 lb individual

150 lb x 0.5 g CHO / lb = 75 g CHO = 300 calories CHO


Popular 300-calorie CHO-rich foodsPopular 300-calorie CHO-rich foods– 8 oz. OJ & medium bagel8 oz. OJ & medium bagel– 16 oz. Cranberry juice16 oz. Cranberry juice– Soft drink (12 oz & regular) and 8oz Soft drink (12 oz & regular) and 8oz

fruit yogurtfruit yogurt– One bowl corn flakes, milk, bananaOne bowl corn flakes, milk, banana

Muscle Glycogen Muscle Glycogen Synthesis After ExerciseSynthesis After Exercise

0

5

10

15

20

0-120 120-240

GroupImmediatelyFed

Group WithDelayed Eating

Minutes of Recovery

Gly

coge

n R

epla

cem

ent (

µm

ol/g

wet

wt)

Ivy, et al. 1998 J of Applied Physiology 64: 1481

Protein & RecoveryProtein & Recovery

Some PRO can enhance glycogen Some PRO can enhance glycogen replacement replacement

PRO (like CHO) stimulates the PRO (like CHO) stimulates the action of insulinaction of insulin

Ideal Combination:Ideal Combination:

1g PRO:3g CHO1g PRO:3g CHO

Recovery Foods: Balancing Recovery Foods: Balancing CHOs and PROCHOs and PRO

Feeding CHO (g) PRO (g)

Glycogen stores 4 hrs after exercise moles

glycogen/g PRO

1 0 40 +302 112 0 +1033 112 40 +142

Note: 112g CHO = 448 cals; 40 g PRO = 160 cals

Zawadski et al., 1992 J Appl Physiol 72 (5): 1854-1859

Recovery ElectrolytesRecovery Electrolytes

When you sweat, you lose not only water When you sweat, you lose not only water but also some minerals (electrolytes) but also some minerals (electrolytes) such as:such as:

PotassiumPotassium&&

SodiumSodium

that help your body function normallythat help your body function normally

Potassium in Some Potassium in Some Popular Recovery FoodsPopular Recovery Foods

Food

Potato 840 1 large (7 ounces) 380 1/2 large potatoYogurt 530 8 ounces, low-fat 370 2/3 cupOrange Juice 475 8 ounces 420 7 ouncesBanana 750 medium 450 1 mediumPineapple Juice 330 8 ounces 230 6 ouncesRaisins 300 1/4 cup 230 3 tbsAllSport 55 8 ounces 70 10 ouncesPowerAde 30 8 ounces 45 11.5 ouncesCranapple Juice 40 8 ounces 30 6 ouncesGatorade 30 8 ounces 60 16 ouncesCoke 0 12-ounce can 0 8 ounces

Mg K/serving Mg K/ 100 calories

Sodium in Some Popular Sodium in Some Popular Recovery FoodsRecovery Foods

Recovery Food Serving Size Sodium (mg)Pizza 1/2 of 12" cheese 1,300Mac & cheese 1 cup 1,060Chicken noodle soup 1 cup, Campbell's 990Spahetti sauce 1/2 cup, Ragu 830Salt 1 small packet 820Bagel 1 small Lender's 500Cheerios 1 cup 320American Cheese 1 slice (2/3 ounce) 290Pretzels 1 dutch 260Saltines 5 180Bread 1 slice 140Potato chips 20 110Gatorade 8 ounces 100Frozen yogurt 1 cup 15Coke 12 ounces 10Orange juice 8 ounces 5

RestRest

Enhances the recovery Enhances the recovery processprocess

Reduces risk of injuryReduces risk of injury Invests in future Invests in future

performancesperformances

RestRest

To completely replace depleted To completely replace depleted muscle glycogen stores muscles muscle glycogen stores muscles need:need:– Up to two days of rest w/ no exerciseUp to two days of rest w/ no exercise– High CHO dietHigh CHO diet

Training: Quality vs. QuanitityTraining: Quality vs. Quanitity

Supplemental StrategiesSupplemental Strategies

Vitamins vs. FoodVitamins vs. FoodVitamin SupplementsVitamin Supplements

MineralsMineralsEnergy Enhancers & Magic Energy Enhancers & Magic

PotionsPotions

Vitamins vs. FoodVitamins vs. Food

75% of athletes use a supplement75% of athletes use a supplement– 6% male basketball players6% male basketball players– 100% bodybuilders100% bodybuilders

Health Insurance

A supplement should be A supplement should be supplemented with a well-supplemented with a well-

rounded dietrounded diet

A pill may provide A pill may provide 100% of vitamins100% of vitamins

But, our bodies also But, our bodies also need:need:– ProteinProtein– MineralsMinerals– EnergyEnergy– FiberFiber– PhytochemicalsPhytochemicals

Vitamin Supplements: What Vitamin Supplements: What They Are and What They They Are and What They

Aren’tAren’t

What are Vitamins?What are Vitamins? What Vitamins Are NotWhat Vitamins Are Not Vitamins and AthletesVitamins and Athletes Supplements for Special SituationsSupplements for Special Situations Vitamins as Health InsuranceVitamins as Health Insurance Beyond Dietary DeficienciesBeyond Dietary Deficiencies

What Are Vitamins?What Are Vitamins?

““Vitamins are metabolic catalysts Vitamins are metabolic catalysts that regulate biochemical that regulate biochemical

reactions within your body”reactions within your body”

The Key…

“is to get enough of a vitamin to invest in optimal health,

without getting too much and experiencing harmful reactions”

What Vitamins Are NotWhat Vitamins Are Not

No scientific evidence proves that No scientific evidence proves that extra vitamins offer a competitive extra vitamins offer a competitive edgeedge– Will NOT enhance performanceWill NOT enhance performance– Will NOT increase strengthWill NOT increase strength– Will NOT increase enduranceWill NOT increase endurance– Will NOT provide energyWill NOT provide energy– Will NOT build musclesWill NOT build muscles

If performance is impaired by a If performance is impaired by a vitamin deficiency a supplement vitamin deficiency a supplement

can correct the problemcan correct the problem

However, vitamin deficiencies are However, vitamin deficiencies are usually related to a medical usually related to a medical problem that needs medical problem that needs medical attentionattention– AnorexiaAnorexia– Unhealthful weight reductionUnhealthful weight reduction– Malabsorption problemsMalabsorption problems– Years of extremely poor eating habitsYears of extremely poor eating habits

Vitamins and AthletesVitamins and Athletes

Does activity increase vitamin Does activity increase vitamin needs?needs?– For the most part, No!For the most part, No!– Vitamins are catalysts not fuelVitamins are catalysts not fuel

The more you exercise the more you eat

and the more vitamins you consume!

Active People Need More Active People Need More RiboflavinRiboflavin

Riboflavin (Vitamin B-2) Riboflavin (Vitamin B-2) – Is important for converting food into Is important for converting food into

energyenergy– Current RDA is 0.6 mg/1,000 caloriesCurrent RDA is 0.6 mg/1,000 calories– Active people may need 1.1 mg/1,000 Active people may need 1.1 mg/1,000

caloriescalories

Pat, a 46-year-old office Pat, a 46-year-old office manager, was a tournament manager, was a tournament

golfer.golfer.

She consumed a well-balanced diet six out of seven days a week. Fridays

were her downfall because of fatigue and work stress. She’d inevitably “go off the deep end” and comfort herself

with doughnuts, ice cream, and cookies, and then she’d take

megadoses of vitamin supplements to protect herself from nutritional

deficiencies.

Nutritional Deficiencies Do Nutritional Deficiencies Do Not Occur Overnight!Not Occur Overnight!

The body stores The body stores vitaminsvitamins– Some in stockpiles Some in stockpiles

(A,D,E,K)(A,D,E,K)– Others in smaller Others in smaller

amounts (B,C)amounts (B,C)

Nutritional Nutritional deficiencies deficiencies develop over a develop over a long timelong time– AnorexiaAnorexia– Inadequate Inadequate

vegetarian dietvegetarian diet

Supplements for Special Supplements for Special SituationsSituations

1.1. Restricting Calories Restricting Calories

2.2. Allergic to certain foods Allergic to certain foods

3.3. Lactose intolerantLactose intolerant

4.4. PregnantPregnant

5.5. Contemplating pregnancyContemplating pregnancy

6.6. Total vegetariansTotal vegetarians

7.7. Smoking, disease, alcohol Smoking, disease, alcohol consumptionconsumption

Foods Rich in Folic AcidFoods Rich in Folic Acid

Food AmountFolic Acid

(micrograms)

Spinach 1 cup cooked 260Lentils 1/2 cup cooked 180Avocado 1/2 medium 110Asparagus 5 spears 100Broccoli 1 cup cooked 80Romaine Lettuce 1 cup shredded 80Lima beans 1/2 cup cooked 80Chick-peas 1/2 cup canned 80Kidney beans 1/2 cup canned 65Orange 1 large 60Peas,green 1/2 cup 50Bread, whole wheat 2 slices 30Peanut butter 2 tablespoons 25Egg 1 large 25

Vitamins as Health Vitamins as Health InsuranceInsurance

People who care enough to take People who care enough to take supplements are usually the least supplements are usually the least likely to need themlikely to need them

Good “insurance” would be a Good “insurance” would be a multivitamin/mineralmultivitamin/mineral

Vitamins as Health Vitamins as Health Insurance Con’tInsurance Con’t

Megadoses of Megadoses of supplementsupplements may lead s may lead

to toxic to toxic reactionsreactions

B-6 B-6 – muscle numbnessmuscle numbness– Loss of muscle Loss of muscle

coordinationcoordination– ParalysisParalysis

A A – Liver failureLiver failure– FracturesFractures

C C – NauseaNausea– Abdominal crampsAbdominal cramps– diarrheadiarrhea

Beyond Dietary Beyond Dietary DeficienciesDeficiencies

Antioxidants (E, C, beta cartonene, Antioxidants (E, C, beta cartonene, selenium) may preventselenium) may prevent– Heart diseaseHeart disease– Formation of cancerous tumorsFormation of cancerous tumors

Beyond Dietary Beyond Dietary DeficienciesDeficiencies

To get 100 IU of Vitamin ETo get 100 IU of Vitamin E– 2 cups of almonds2 cups of almonds– 7 cups of peanuts7 cups of peanuts– 2 cups of olive or corn oil2 cups of olive or corn oil– 6 cups of kale6 cups of kale– 4 cups sweet potatoes4 cups sweet potatoes– 19 cups of spinach19 cups of spinach

Guidelines for Dietary Guidelines for Dietary SupplementsSupplements

Nutrient Supplement Range Other considerations

Beta carotene 3-20 mg 5,000-33,000 IU

No data on individuals under 18 years

Vitamin C

250-1,000 mgNo data on individuals under 18 years

Vitamin E

100-400 IUNo data on individuals under 18 years

Iron (males)

Iron (females)

Mulivitamin or mineral

Because of the risk of iron overload, iron supplements are recommended for males only if a medical workup indicates a problem with iron deficiency.

Because women are at high risk for iron-deficiency anemia, a medical checkup is recommended yearly. Supplement at 100% RDA if suggested.

100% of the RDA or the Estimated Safe and Adequate Daily Dietary Intake (ESADDI)

Guidelines for Dietary Guidelines for Dietary SupplementsSupplements

Nutrient Supplement Range Other considerations

B-complex

B-6

Niacin

Calcium

Chromium

Zinc

100% RDA

14-20 micrograms. Amount exceeding may be toxic.

Less than 500 mg/day, to reduce risk of toxic reaction

Large doses may impair performance. Individuals using high doses to reduce blood cholesterol levels should do so only under medical supervision.

500-1,000 mg (A 2:1 calcium to magnesium ratio is recommended)

50-200 micrograms; research does not support more

MineralsMinerals

Minerals are present in all living cells. Minerals are present in all living cells. They occur freely in nature in the soil They occur freely in nature in the soil

and water, and travel through the food and water, and travel through the food chain by being absorbed into the chain by being absorbed into the

plants that grow in the soil and then plants that grow in the soil and then into the animals that consume the into the animals that consume the

plants and water. Vegetables of the plants and water. Vegetables of the same species can differ in mineral same species can differ in mineral content, depending on the soil in content, depending on the soil in

which they were grown.which they were grown.

MineralsMinerals CalciumCalcium

– Bone formation & Bone formation & strengthstrength

– Nerve impulse Nerve impulse transmissiontransmission

– Muscle contractionMuscle contraction

Potassium & Potassium & sodiumsodium– Water balanceWater balance

IronIron– Oxygen transportOxygen transport

IronIron– Oxygen transport Oxygen transport

MagnesiumMagnesium– Activates enzymesActivates enzymes

– Muscular Muscular

contractioncontraction

ZincZinc– Growth & healingGrowth & healing

IronIron

A necessary component of A necessary component of hemoglobin, the protein that hemoglobin, the protein that transports oxygen from the lungs transports oxygen from the lungs to the working musclesto the working muscles

Iron deficient Iron deficient likely to easily likely to easily fatigue upon exertionfatigue upon exertion

IronIron Athletes at highest risk of iron deficiency Athletes at highest risk of iron deficiency

anemia:anemia:– Female athletes who lose iron through Female athletes who lose iron through

menstrual bleedingmenstrual bleeding– Athletes who eat no red meatAthletes who eat no red meat– Marathon runners Marathon runners may damage red blood may damage red blood

cells from ground force reaction during trainingcells from ground force reaction during training– Endurance athletes Endurance athletes significant iron loss significant iron loss

through heavy sweat lossesthrough heavy sweat losses– Teenage athletes Teenage athletes may not meet may not meet

requirements for growth and activityrequirements for growth and activity

Getting Enough IronGetting Enough Iron

Eat lean cuts of beef, Eat lean cuts of beef, lamb, pork, & dark meat lamb, pork, & dark meat of skinless chicken or of skinless chicken or turkey 3-4 times /weekturkey 3-4 times /week

Select breads & cereals Select breads & cereals that are “iron-enriched” that are “iron-enriched” or “iron fortified”or “iron fortified”

Eat these foods with Eat these foods with Vitamin CVitamin C

Use cast-ironUse cast-iron Avoid coffee & tea Avoid coffee & tea

during mealsduring meals

Too Much of a Good ThingToo Much of a Good Thing

Iron OverloadIron Overload– Risk factor for heart disease and Risk factor for heart disease and

attacksattacks– May promote production of free May promote production of free

radicalsradicals– May be associated with arthritis and May be associated with arthritis and

diabetesdiabetes– Occurs in about 1/250 peopleOccurs in about 1/250 people

Zinc & ChromiumZinc & Chromium

ZincZinc– Help remove COHelp remove CO22

from muscles during from muscles during exerciseexercise

– Enhances the Enhances the healing processhealing process

– Better absorbed Better absorbed from animal protein from animal protein than plantsthan plants

ChromiumChromium– Helps transport insulin Helps transport insulin

from blood to muscle from blood to muscle cellscells

– Thus, involved in:Thus, involved in: Transportation of amino Transportation of amino

acids into musclesacids into muscles Burning of fatBurning of fat Glycogen storageGlycogen storage

Energy Enhancers and Energy Enhancers and Magic PotionsMagic Potions

PlaceboPlacebo

EffectEffect

Can extra branch-chain amino acids Can extra branch-chain amino acids prevent the mental fatigue that is prevent the mental fatigue that is

associated with exhaustion?associated with exhaustion?

1.1. Research offers mixed opinionsResearch offers mixed opinions

2.2. Low doses: little effect on brain Low doses: little effect on brain serotoninserotonin

3.3. Large doses: unpalatable, may Large doses: unpalatable, may lead to dehydration or a toxic lead to dehydration or a toxic reactionreaction

4.4. Recommendation: Consume Recommendation: Consume plenty of CHOsplenty of CHOs

Do extra branch-chain amino acids Do extra branch-chain amino acids enhance recovery from exhaustive enhance recovery from exhaustive

endurance exercise?endurance exercise?

Possibly, but more Possibly, but more research is neededresearch is needed

Will creatine enhance performance Will creatine enhance performance in athletes who do short bursts of in athletes who do short bursts of

high-intensity exercise?high-intensity exercise?

1.1. PossiblyPossibly

2.2. Creatine occurs naturally in meat Creatine occurs naturally in meat & fish& fish

3.3. Creatine phosphate is used by Creatine phosphate is used by the muscles to generate energy the muscles to generate energy for 1-10 seconds of intense workfor 1-10 seconds of intense work

Is “fat-loading” a valid dietary Is “fat-loading” a valid dietary recommendation to enhance recommendation to enhance

stamina?stamina?

1.1. No.No.

2.2. Yes, hard training helps your Yes, hard training helps your muscles adapt to greater fat muscles adapt to greater fat burning.burning.

3.3. Eating excess dietary fat does not Eating excess dietary fat does not enhance endurance.enhance endurance.

4.4. Exhaustion correlates with CHO Exhaustion correlates with CHO depletiondepletion

Too Good to Be True?Too Good to Be True? Is the “research” cited from professionally Is the “research” cited from professionally

respected journals?respected journals? Are claims based on research done on Are claims based on research done on

athletes, not rats or sick people?athletes, not rats or sick people? Are the claims valid but taken out of Are the claims valid but taken out of

context?context? Are claims based solely on anecdotes or Are claims based solely on anecdotes or

testimonials?testimonials? Is there an authorized endorsement from Is there an authorized endorsement from

a prestigious university or medical center?a prestigious university or medical center?

The BEST Energy The BEST Energy EnhancersEnhancers

Without a doubt, a proper sports diet with Without a doubt, a proper sports diet with adequate fluids and CHOs is the best adequate fluids and CHOs is the best

investment in top performanceinvestment in top performance

Your dietary goals are to prevent Your dietary goals are to prevent dehydration and maintain normal dehydration and maintain normal

blood sugarblood sugar

The BEST Energy The BEST Energy EnhancersEnhancers

Be well fueled every day so you can train Be well fueled every day so you can train at your best (3-5g CHO/lb/day)at your best (3-5g CHO/lb/day)

Stay hydrated & drink extra before and Stay hydrated & drink extra before and after exercise after exercise

Consume CHO & fluid during exercise Consume CHO & fluid during exercise lasting longer than 60-90 minutes lasting longer than 60-90 minutes

Reload CHOs after exhaustive exerciseReload CHOs after exhaustive exercise REST – so muscles can refuel and REST – so muscles can refuel and

recoverrecover

sports nutrition. topics covered n carbs to go and keep going n protein to promote training n...

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glycogen n bonking n

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