Sports Nutrition

Sports Nutrition The Best Way to Fuel Your Training

How Does Nutrition Affect My Performance? Over 50 Nutrients on a daily basis Stay healthy, decrease down time, balance diet Long-term affects, year long

Macronutrients Carbohydrates Fruits, veggies, whole grains Fats Vegetable oils, nuts, salmon Proteins Chicken, Greek yogurt, eggs

Carbohydrates • 60-70% of total calories for endurance athletes • Upper end for extreme endurance athletes (ultra-marathoners) • Why do we need carbs? • Main source of fuel • Usable by body for energy • Tissues/cells can use glucose for energy • Needed for the CNS, kidneys, brain, muscles to work properly • Stored in muscles and liver and later used for energy • Intestinal health and easte elimination • Our primary fuel source during exercise! • Greater the intensity, greater the reliance on carbohydrates • Takes less time to convert to ATP when you need it in a hurry • Spares proteins during exercise • Depletion of carbohydrates = “hitting the wall” • Fiber: cannot be digested • Why do we need it? Keeps food moving through the gut • Taken out of a lot of processed foods

Common Issues with Carbs • Lactose Intolerance • Don’t produce the enzyme that breaks down lactose • Instead, bacteria breaks it down and ferments it (causes stomach cramps, bloating, nausea, etc.) • Sources of lactose to avoid: milk, cheese, processed foods, baked goods, salad dressing, candy • Gluten Intolerance (Celiac Disease) • Autoimmune disease where the lining of the stomach is damaged from eating gluten • Similar symptoms to lactose intolerance • Sources of gluten to avoid: bread, pasta, lunch meats, soup, chocolate

Fats • 20-25% of total calories • Why do we need Fats? • Normal growth and development • Energy (most concentrated source of energy) • Absorbing certain vitamins (A, D, E, K, Carotenoids • Providing cushioning for the organs • Maintaining cell membranes • Providing taste, consistency, and stability to foods • Saturated, Unsaturated, and Trans fats • Saturated fats come from animals, and are solid at room temperature: butter, meats, pastries • Lower good cholesterol (HDL), raise bad cholesterol (LDL) • Unsaturated fats come from plants, and are liquid at room temperature: oils, nuts, avocados • Majority of your fat intake should be unsaturated (80% or more) • Lower bad cholesterol (LDL), raise good cholesterol (HDL) • Trans fats are commercially altered for a longer shelf life

Proteins • 1.2-1.8g of protein per kg body weight (for athletes) • Why we need Proteins? • Immune Function • Growth • Making essential hormones and enzymes • Energy when carbs are not available • Preserving lean muscle mass • Complete (animals) vs. Incomplete (plants) protein • Complete proteins give you the complete range of the 19 essential amino acids you need while incomplete proteins give you an incomplete range… • Vegetarians/vegans need to consume a variety of plants to avoid a deficiency

Newest Dietary Guidelines At least 2 cups of fruit 2.5-3 cups of vegetables Whole foods given preference over processed Lean protein sources Less than 2,300mg of sodium per day

What about athletes??? • Examples of increased intake • Tour de France: 6500 kcal • Ultra races: 8600-13770 kcal • Energy requirements depend on training volume! • Carbohydrate intake increased during intense training • Need to replenish glycogen in muscles (takes about 20 hrs) • Hypothetically impossible to over train… as long as you match the caloric demand of activities

How much energy am I expending? • Total Daily Energy Expenditure comes from 3 places: • Our Resting Metabolic Rate, or the energy we need to maintain vital body functions (60-75%) • Thermogenic Effect, or the energy required to digest the food we eat (10%) • Physical activity and recovery (15-30%) • Depending on type of activity: weight bearing vs. non-weight bearing (more weight = more calories burned) • Largest variable: depends on how intense your training is • World class athletes can almost double their TDEE with 3-4 hours of hard training

Resting Metabolic Rate • Can be calculated with different formulas • RMR is directly related to percent of lean body mass • Men have faster metabolisms than women • As you age, your metabolism slows down because you lose lean body mass • Exercise increases RMR • A combination of endurance training and resistance training gives greatest increase

How many calories do I need?? • To estimate how many calories you need to intake, use the following equation: • Males: 66.473 + (13.751 x weight in kg) + (5.0033 x height in cm) – (6.755 x age in years) • Females: 655.0955+ (9.463 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age) • The number you get is your RMR, and it doesn’t account for any physical activity you are doing. • Multiply by a constant to get your total daily energy expenditure: • 1.725 for exercise 6-7 days per week • 1.9 for exercise or sports 2 times per day 6-7 days per week

TDEE Example • Example: Kyle Dacey • Height: 5’09” (175.3 cm) • Weight: 154 lbs (68.04kg) • Age: 25 years old • RMR = 66.473 + (13.751 X 68.04) + (5.0033 X 175.3) – (6.755 X 25) • RMR = 66.473 + 935.62 + 877.08 – 168.88 • RMR = 1,710.29 • TDEE = 1.710.29 X 1.725 = 2950.25 to maintain weight • To gain one pound per week, add 250 calories per day (3,200.25 cal) • To lose one pound per week, subtract 250 calories per day (2,700.25 cal) • Trying to lose/gain more than 2 lbs per week will result in slowing of metabolism or gain of excess body fat rather than muscle mass

Vitamins • Organic compounds necessary in small amounts that we cannot make ourselves • Used to make ATP (energy!) – we feel tired if we are lacking vitamins • More is not better – no extra benefit! • Fat soluble vitamins like A, D, E, and K are stored in the liver and an excess amount can cause liver damage • Excess of water soluble vitamins like C and B exit the body in urine

Minerals(and what a deficiency could cause) • Calcium: responsible for bone development • Stress fracture • Iron: involved in oxygen transport from the lungs to the rest of the body for cells to use • Anemia • Sodium and other electrolytes: responsible for nerve impulses, muscle contractions, etc. • Hyponatremia, muscle cramps

Pre-Race Food Guidelines • Know what foods you can handle eating the day of • Do not try something new the day of! • Avoid milk products if they upset your stomach (hard to digest) • Eat your last meal 3 hours before the race • Prevents rebound hypoglycemia • Include fluids with your meals • The energy you will use from glycogen is stored in your muscles 24-48 hrs before competition • That’s why you should “carb load” 2 nights before, not the night before • Day of competition: • High carbohydrate • Low fat and fiber • Avoid fructose (fruits)

Refueling • Eat a snack within 30 minutes of finishing and a meal within an hour if possible for best recovery • 4:1 carbohydrate to protein ratio is optimal (low in fat) • You need to replenish your depleted muscle glycogen stores, and repair and rebuild muscle • Chocolate milk is one of the best recovery drinks! • Keep healthy snacks on hand for the way home from meets and practice to refuel • Granola bars, dry cereal, dried fruit, nuts

Water • We need water to satisfy metabolic needs • Regulate body temperature • Transport oxygen to cells • Protects joints and organs • Your body is 60-70% water • Dehydration causes blood volume (SV) to drop, so your heart rate has to increase to maintain the same cardiac output (amount of blood pumped by the heart). • Q = HR x SV • You have to work harder to run the same pace (than if you were properly hydrated) • .54 - .6 fl oz/lb

How to Hydrate • Drink cold water to improve endurance in the heat • Drink small amounts of water at regular intervals to absorb fluid more efficiently • Drink 8-16 ounces one to two hours before a run • http://health.clevelandclinic.org/wp-content/uploads/2013/10/13-HHB-1407-The-Color-of-Pee-Infographic_FNL-finalnm.pdf • You can tell if you’re hydrated properly by the color of urine: should be clear to pale yellow • Rule of thumb: If you’re thirsty, you’re dehydrated

Preparing for race day with hydration Don’t wait until the day of the race to start hydrating – then it’s too late! Begin at least two days before Carry a water bottle around with you and drink throughout the day On race day, you may want to stop drinking a half hour to and hour before the race except for sips to avoid sloshing in your stomach If you’re not hydrated by then, it’s too late anyway

Water vs. Sports Drinks Drink water if you are doing moderate exercise for less than one hour Sports drinks are good when you are exercising for more than one hour OR if in the heat Replacing with water when you are sweating a lot with just dilute your electrolytes Sports drinks help replace electrolytes lost through sweat during exercise and provide carbs to help refuel following exercise Never consume a carb drink before exercise (1-1/2 hours)

Any questions? Feel free to email me at k_dacey@ymail.com

Sports Nutrition