Importance of Nutrition: Food is Fuel

1. Importance of Nutrition: Food is Fuel Ashley Binns, M.S. University of Arkansas Ph.D. Student – Exercise Science

2. Nutrition Overview • Macronutrients & their role in athletic performance • Food sources & why they’re important • Energy systems • Hydration • Putting it all together

3. Macronutrient: Carbohydrate • The body’s preferred energy source • Two types (exogenous): • Simple: • Rapidly increase blood sugar levels • Provide quick energy • Good options for pre- and post-workout • Slow digestion by comparing with PRO • Complex: • Slowly released into blood • Have a higher fiber content • Better during meals, not during workouts • Endogenous carbohydrate • Muscle glycogen: carbohydrate stored in the muscle • Liver glycogen: carbohydrate stored in the liver

4. Carbohydrate: Food Choice Checklist 1st Choice 2nd Choice 3rd Choice • Vegetables: asparagus, avocado, kidney beans, peppers, carrots • Fruits: apple apricots, bananas, mango, peach, pear • Grains: popcorn, steel cut oats, whole wheat, brown rice, wild rice • Vegetables: acorn squash, baked potato, pumpkin, spaghetti squash, baked beans • Fruits: fruit juices, dried fruits • Grains: corn tortillas, couscous, whole grain pancakes, whole grain pasta/waffles/pasta, whole wheat crackers • Potato chips • Corn bread • Rice cakes • White bagel/bread • White rice • French bread • Flour tortillas • Cake, candy • Cookies, ice cream, pie • Soda • Honey

5. Macronutrient: Protein • The building blocks of human and animal structure • Functions include: • Formation of the brain, nervous system, blood, muscle, skin, and hair • Transport mechanism for iron, vitamins, minerals and oxygen • Needed for muscle growth and to repair muscle after exercise • Helps decrease soreness & fatigue • Helps with satiety.

6. Protein: Food Choice Checklist • 1st Choice • 2nd Choice • 3rd Choice • Lean beef: flank steak, sirloin, tenderloin, rump roast, ~90% lean ground beef • Lean pork: pork loin, tenderloin, center loin • Poultry: skinless chicken breast, turkey cutlets, ~90% lean ground • Seafood: salmon, tuna, cod, trout, shrimp, catfish • Dairy: skim milk, low-fat cottage cheese, low-fat plain yogurt • 85% lean ground beef, turkey, chicken • Dark meat chicken • Beef prime ribs, beef short ribs • Ground lamb • Pheasant with skin • Roasted chicken with skin • 1% or 2% milk or cottage cheese • Whole egg • Bacon • Bologna • Chicken fried steak • Hot dogs • Salami • Summer sausage • Breakfast sausage • Buffalo wings • Beef ribs, pork ribs, 70% lean ground pork or beef • Ice cream, whip cream, whole milk

7. Protein: Plant Sources • Almonds • Black beans • Black eyed peas • Brown rice • Chick peas • Couscous • Garbonzo beans • Hummus • Lentils • Lima beans • Peanut butter • Pecans • Pinto beans • Quinoa • Pistachios • Soy burger • Soy beans • Spinach

8. Macronutrient: Fat • The most energy-dense macronutrient (based on kcal/g) • Functions include: • Insulation • Cell structure • Nerve transmission • Vitamin absorption • Hormone production

9. Fats:Food Choice Checklist • Monounsaturated Fats • Polyunsaturated Fats • Saturated Fats • Almonds (oil) • Avocados • Brazil nuts • Canola oil • Cashews • Ground flaxseed • Hazelnuts • Macadamias • Olive oil • Peanut butter • Peanut oil • Pecans • Pistachios • Pumpkin seeds • Omega-3: Alaska king crab, Atlantic herring, ground flaxseeds, pecans, pine nuts, Pollock, scallop, shrimp, whitefish, wild salmon • Omega-6: corn oil, cottonseed oil, peanut oil, safflower oil, soybean oil, sunflower seeds • Alfredo sauce • Bacon, bologna, bratwurst • Butter • Cake • Cheese sauces • Chocolate • Coconut oil • Cookies • Cream cheese • Creamy sauces • Fried chicken • Ice cream • Mayonnaise • Etc.

10. How to make healthy food choices MOST SLIGHTLY PROCESSED LEAST PROCESSED

11. Why are these food choices important? • Lets think through it: • Food is fuel and hunger is your body’s request for fuel • Carbohydrates: • Major source of energy for the body • Includes sugars, starches, and dietary fibers • Proteins: • Help build and maintain body structures and regulate body processes • Fats: • Provide structure for the body • Carry fat-soluble vitamins (A, D, E, K) • Provide the starting material for making many hormones • Can be used as fuel if enough oxygen is present

12. With Exercise… • …our bodies utilize different energy sources depending on: • Exercise intensity • Exercise duration

13. Energy Systems Overview

15. Hydration • Our bodies are made up of 80% water • Water is essential for: • Nutrient absorption • Body temperature regulation • Protection of vital organs • Serves as a medium for biochemical reactions • Maintains a high blood volume for optimal athletic performance • If fluid intake does not meet the demands of fluid losses, dehydration can occur

16. Effects of Dehydration • Percent Body Weight Lost • 0-1% Thirst • 2% Stronger thirst, vague discomfort, loss of appetite • 3% Decreasing blood volume, impaired physical performance • 4% Increased effort for physical work, nausea • 5% Difficulty in concentrating • 6% Failure to regulate excess temperature • 7-8% Dizziness, labored breathing w/ activity, increased weakness • 9-10% Muscle spasms, delirium, and wakefulness • 11% Inability of decreased blood volume to circulate normally, failing renal function

17. Hydration Tips • Try to develop some type of water “schedule” • Although you may not notice that you are sweating in the pool, 30 mins in humidity can lead to dehydration • Drink: • 2 cups of water 2 hours before practice • 5-10 oz. of water every 15-20 minutes during practice • 1 medium mouthful = ~ 1 oz. • 2-3 cups of fluid for every pound of body weight lost • Sports Drinks • Best used for practices lasting > 1 hr.

18. Putting it all together… • Pre-workout • During workout • Post-workout • Hydration

19. Food Timing • Important for adequate energy during workouts! • Aim to consume either a meal or snack every 3-4 hrs. • 2-4 hrs before practice: meal(s) • 30 mins before practice: small CHO snack • Develop food familiarity • Don’t try new foods on or close to a competition day if you are unsure of how your body will react. • Try to pre-plan your day to make sure you properly fuel your body.

20. Pre-Workout • Immediately before a workout (30 min– 1 hr) • CHO rich snack or meal • Liquid meal replacements an option • Small amount of PRO • Will decrease post-exercise muscle soreness • Low fiber & fat content • Decrease transit time • Decrease gastric upset • Pre-Workout Snack Ideas: • Piece of fruit (i.e. banana) • Cottage cheese + with crackers • Granola bar • Low-fat yogurt and banana or raisins • Graham crackers + peanut butter + low-fat chocolate milk • Cinnamon raisin mini-bagel spread with 1 Tbsp. peanut butter

21. During Workout • Combination of CHO, PRO, & Electrolytes • Easily chewable, bite-sized foods • Ex: pieces of granola bar/sports bar, sports gels, pieces of fruit • Fluid Replacement • Water & Sports drinks • Work on Timing • Takes time to learn what works best for you • Experiment during practices that are less rigorous and not immediately before a meet • Raw nuts/seeds (ex: 15 almonds, 20 peanuts, 30 pistachios) • Lean beef jerky • Dried fruit • Peanut butter sandwich • Energy bar or granola bar (watch sugar content) • Dried apricots + ¼ c. nuts (e.g. peanuts, almonds, etc) • Apple slices + cheddar cheese • Whole wheat pita + hummus

22. Post-Workout • Begin recovery with a snack or meal within 15-60 min • Replace muscle fuel (CHO) • Snack Ideas: • Sports drink and/or protein/sports bar • Graham crackers with peanut butter • Chocolate milk & banana • Fruit & yogurt smoothie • Replenish water and electrolyte losses • Meal Ideas: • Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla • Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice • Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk • Salmon with roasted vegetables and brown rice

23. Hydration • Before practice: • 2 cups of water 2 hours • During practice: • 5-10 oz. of water every 15-20 minutes • 1 medium mouthful = ~ 1 oz. • After practice: • 2-3 cups of fluid for every pound of body weight lost • Sports Drinks • Best used for practices lasting > 1 hr. OR when food source not available during/following exercise

24. Questions? Ashley Binns, M.S. University of Arkansas binns@uark.edu (210) 216-3719

25. References • http://wwww.usaswimming.org • www.eatright.org (American Dietetic Association) • Clark, N. (2008). Nancy Clark’s Sports Nutrition Guidebook (4th ed.). Champaign, IL: Human Kinetics. • Dunford, M.D. (Ed.). (2006). Sports Nutrition: A Practice Manual for Professionals (4th ed.). Champaign, IL: Human Kinetics. • Insel, P. (2006). Discovering Nutrition (2nd ed.). Jones and Barlett Publishers, Inc. • Litt, A. (2004). Fuel for Young Athletes. Champaign, IL: Human Kinetics. • www.scandpg.org [Sports, Cardiovascular, and Wellness Nutrition (SCAN)] • Rosenloom, C.A. (Ed.). (2006). Sports Nutrition: Client Education Handouts. American Dietetics Association.