Fueling For Life

1. Fueling For Life Setting You Up for Success

2. Goals • Understand What You Should Be Eating • Understand How MuchYou Should Be Eating • Understand How OftenYou Should Be Eating • Understand How To Apply Above Principles To Everyday Life

3. What • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Fluids

4. Carbohydrates • Carbohydrates are the primary fuel source for your muscles and brain. • Carbohydrates break down into glucose once ingested and are stored as glycogen in your muscle and liver. • Depleted glycogen stores cause fatigue, inability to concentrate and dizziness. • Carbohydrate-rich foods, such as fruit, vegetables, grains, and legumes are also the main source of dietary fiber. • Adequate fiber intake is thought to reduce cholesterol levels, moderate blood sugar levels, and reduce the risk of obesity.

5. SimpleCarbohydrates - Sugars • Fruit (fructose) • Fruit Juice • Table Sugar (sucrose) • Honey • Maple Syrup • Milk (lactose) • Soft Drinks • Candy • Baked Goods and Pasta Made with White Flour • Most Packaged Cereals

6. Complex Carbohydrates – Starches and Fibers • Oatmeal • Brown Rice • Whole Barley • Buckwheat • Oat Bran Bread • Lentils • Split Peas • Kidney Beans • Potatoes • Asparagus • Broccoli • Carrots

7. Carbohydrates and Sports • Glycemic Index (GI) – Food ratings based on that foods ability to contribute glucose to the bloodstream. • High GI carbohydrates quickly enter the bloodstream and are best to eat during or after exercise (Gatorade, baked potato, corn flakes, rice cakes, honey) • Low-to-moderate GI carbohydrates slowly enter the bloodstream and are desirable before exercise because they provide sustained energy (rice, pasta, banana, sweet potatoes) • Low GI carbohydrate may eliminate the need for consuming carbohydrates during long-term exercise to maintain normal blood sugar levels (apple, pear, split peas, skim milk)

8. Protein • Organic compounds made of amino acids • 9 essential (your body cannot make) • 12 nonessential (your body can make) • We are protein • Hair, skin, nails, muscles, blood, enzymes • Complete – Contain all the amino acids we need • Eggs, meat, fish, poultry, milk • Incomplete – Lacking some of these amino acids • Legumes, grains, potatoes • Incomplete proteins can complete each other when they are combined • Rice and beans, peanut butter on whole wheat bread, grains and beans

9. Protein • Protein is essential for building and repairing muscles, red blood cells, hair, and other tissues, and for synthesizing hormones. • When protein intakes are consistently inadequate, reductions in linear growth, delays in maturation, and reduced accumulation of lean body mass may be seen. • Protein from food is digested into amino acids, which are then rebuilt into the protein in muscles and other tissues. For this reason amino acids are often referred to as the “building blocks” of life.

10. Animal Eggs Milk Cheese Yogurt Cottage Cheese Meat Poultry Fish Plant Tofu Lentils Spaghetti Nuts Peanut Butter Kidney Beans Hummus Brown Rice Quinoa Whole Wheat Bread Broccoli Sources of Protein

11. Protein and Sport • Growing teenage athletes need enough protein for both growth and sport. Stay tuned for specifics. • The best sports diet contains adequate, but not excess, protein to build and repair muscle tissue, grow hair and fingernails, produce hormones, boost your immune system, and replace red blood cells. • Excess protein is burned for energy or stored as glycogen or fat. Humans do not store protein as protein, so we need to consume adequate protein daily.

12. Fats • A subgroup of lipids called triglycerides • Polyunsaturated – Includes essential fatty acids that the body cannot live without (omega-3 and omega-6). • Sunflower seeds, walnuts, canola oil, soybean oil, corn oil, fish oil (omega-3) • Monounsaturated • Canola oil, olive oil, avocados, cashews, peanuts • Saturated • Butter, cream, eggs, coconut oil, palm nut oil, chocolate, animal fats • Trans Fats - found naturally in some animal-based foods, but are also formed when liquid oils are made into semi-solid fats like shortening and hard margarine.

13. More on Trans Fat • Trans fats do two things that raise the risk of developing heart disease: • Trans fats raise blood levels of so-called bad cholesterol (LDL-cholesterol). LDL-cholesterol is a risk factor for heart disease. • Trans fats lower blood levels of so-called good cholesterol (HDL-cholesterol). HDL-cholesterol protects against heart disease. • Trans fats are found in margarines (especially hard margarines), commercially fried foods and bakery products that are made with shortening, margarine or oils containing partially hydrogenated oils and fats.

14. Fats • Triglycerides are necessary for the absorption of fat-soluble vitamins, for healthy skin, for energy and to cushion organs • Triglycerides play an important role in metabolism as energy sources and transporters of the dietary fats A, D, E and K • Stored energy that is used mostly during low-level, long-term activity • Bodies most efficient source of energy as it has 9 cal/gram compared to the 4 cal/gram that both carbohydrates and proteins provide.

15. Fat and Sport • A word on omega-3 and athletic performance. • Some studies have shown that omega-3 fatty acids can lead to improvements in strength and endurance by enhancing aerobic metabolism. • Some of the studied benefits include • Increased exercise duration and intensity • Improved delivery of oxygen and nutrients to cells because of reduced blood viscosity • Anti-inflammatory, preventing joint, tendon, ligament strains • Should everyone go out and buy fish oil supplements?

16. Vitamins • Metabolic catalysts that are needed for metabolic processes to occur • Most are not manufactured by the body so you must obtain them through your diet • Not a source of energy

17. Minerals • Help maintain structures in the body (calcium) and regulate body processes (iron in red blood cells transport oxygen). • Include magnesium, phosphorous, sodium, potassium, chromium, zinc • Not a source of energy

18. Fluids • Water • An essential substance that makes up 60-75% of your weight • In blood transports glucose, and fats to working muscles and carries away metabolic by-products such as carbon dioxide and lactic acid. • In urine eliminates metabolic waste products. • In sweat dissipates heat through skin • In saliva and gastric secretions helps digest food. • Throughout the body lubricates joints and cushions organs and tissues.

19. Fluids • Do I have to drink water to stay hydrated? • Water isn’t the only fluid that will meet your water requirements. Fluids such as these will do: • Seltzer • Juice (1:2 dilution is recommended) • Sports drinks • Tea • Soup • Milk • Smoothies • Even watery foods such as oranges, lettuce, tomatoes, and cucumbers are 85-90% water by weight and can contribute significant amounts of liquid.

20. How Much • Goals • Provide sufficient energy through a busy day • Provide sufficient carbohydrate to balance daily fuel needs • Provide adequate protein to meet daily needs, aid in growth and maturation and assist muscular repair following exercise • Include a variety of fruits and vegetables to promote intake of vitamins and minerals • Meet fluid requirements to promote continuous hydration

21. Energy Requirements • Energy needs of adolescents and teens are influenced by activity level, basal metabolic rate, and increased requirements to support growth and development. • Basal metabolic rate is closely associated with the amount of lean body mass of the individual. • Because males experience greater increases in height, weight, and lean body mass, they have significantly higher caloric requirements than females.

22. Energy Requirements • Females 9-13 years old • 1600 calories • Females 14-18 years old • 1800 calories • Males 9-13 years old • 1800 calories • Males 14-18 years old • 2200 calories • Calorie estimates are based on a sedentary lifestyle. Increased physical activity will require additional calories: by 0-200 cal/d if moderately physically active; and by 200–400 cal/d if very physically active. • Information from American Heart Association 2005

23. Carbohydrate Requirements • Carbohydrates provide the body’s primary source of dietary energy. • Dietary recommendations suggest that 60% or more of total daily calories should come from carbohydrates with no more than 10% of those calories derived from sweeteners such as sucrose and high fructose corn syrup. • Example • Sam is a 14 year old boy on the rugby team who requires 2400 calories per day because he is very active • Carbohydrate requirements = 2400 cal X 0.5 = 1200 carbohydrate calories or 300 carbohydrate grams (1200/4)

24. Carbohydrate Requirements - Fiber • Adequate dietary fiber intake is thought to reduce serum cholesterol levels, moderate blood sugar levels, and reduce the risk of obesity. • The American Academy of Pediatrics Committee on Nutrition has recommended that children and adolescents age 10-18 consume 0.5 grams of fiber per kilogram of body weight per day. • Further recommendations state that fiber intake not exceed 35 grams per day as levels above this amount may reduce the bioavailability of some minerals. • Example • Sam weighs 140 pounds or 64 kg (140/2.2) • Fiber requirements = 64 x .5 = 32 grams or 128 fiber calories (32 x 4) • Sam requires 300 grams of carbohydrate per day so about 10% of his daily carbohydrate requirement should come from fiber.

25. Protein Requirements • Growing teenage athletes need enough protein for both growth and sports. • Dietary recommendations suggest that 0.8-0.9 grams of protein per pound of body weight or 20-25% of total calories should be included in daily caloric intake. • Example • Jack is 15 years old and weighs 160 pounds. He is an athlete on the boys rowing team and requires 2400 calories per day because he is very active. • Protein requirements = 160 x 0.8 = 128 grams or 512 protein calories (128 x 4)

26. Fat Requirements • The human body requires dietary fat and essential fatty acids for normal growth and development. • Current recommendations suggest that children over the age of 2 years consume no more than 30% of calories from fat, with no more than 10% of those calories derived from saturated fat. • Example • Michael is a 17 year old boy on the track team who requires 2500 calories because he is very active • Fat requirement = 2500 x .30 = 750 fat calories or 83 fat grams (750/9) • Saturated fat limit = 750 x 0.1 = 75 saturated fat calories or 8 saturated fat grams (75/9)

27. Fat Requirements – Omega-3 • The Department of Health recommends a minimum of 200-300 grams of oily fish each week, which is equivalent to about 2 servings. One serving equals 7 oz raw fish or 5 oz cooked. • The FDA recommends that pregnant women, nursing mothers and young children avoid shark, swordfish, king mackerel, and tilefish because they contain high levels of mercury. • Five of the most commonly eaten varieties of fish that are low in mercury are shrimp, canned light tuna, salmon, pollack, and catfish.

28. Vitamin and Mineral Requirements • As an adolescent goes through physical and biochemical changes, there is an increased need for certain vitamins and minerals. The following play significant roles: • Folic acid and vitamin B12 are needed as tissue synthesis occurs rapidly. • As the calorie intake increases, the need for vitamin B1 (thaimin), vitamin B2 (riboflavin), and vitamin B3 (niacin) also increases. These vitamins are necessary in the production and release of energy. • Vitamin B6 and vitamin D are needed in higher amounts for tissue growth and skeletal growth. • The completed structure and function of newly formed cells relies on the presence of vitamins A, C, and E. • There is a continued need for calcium, magnesium and zinc so that the bones can increase their density.

29. Vitamin and Mineral Food Sources • Folic Acid – Ready-to-eat-cereal, orange juice, bread, milk, dried beans and lentils • B12 – Yogurt, milk, eggs, red meat, chicken, extra lean ground beef • Thiamin (B1) – Potatoes, rice, fish, chicken, eggs, bananas, apples, oranges • Riboflavin (B2) – Enriched bread, enriched cereal, lean red meat, cottage cheese, milk, apples, oranges • Niacin (B3) – Enriched bread, cereal, tuna, halibut, lean ground beef, peanut butter, corn, mushrooms, peas • B6 – Cereal, chick peas, peanut butter, spinach, peas, lima beans, potatoes, bananas, chicken • Vitamin D – Milk, fortified cereal, sunlight • Vitamin A – Milk, dried apricots, squash, spinach, carrots, cucumber, fortified margarine • Vitamin C – Orange juice, tomatoes, kiwi, strawberries, red bell peppers, broccoli • Vitamin E – Sunflower oil, wheat germ, almonds, whole wheat grain, • Calcium – Milk, cheese, ice cream, fortified orange juice, tofu • Magnesium – Pumpkin and squash seeds, brazil nuts, almonds, halibut, quinoa • Zinc – Beef, milk, cheese, poultry, refried beans, raisin bran

30. Fluid Requirements • Assess fluid requirements through urine coloration and sweat loss. Urine should be very pale yellow and not cloudy. Some vitamins may darken urine so volume is an additional indicator. Another way to monitor sweat loss is to weigh yourself before and after exercise. For every pound lost, 3 cups of water should be consumed. • Certain foods and vitamins may cause urine discoloration such as: • Beets, blackberries, rhubarb: reddish-orange urine • Riboflavin (B2), beta-carotene, vitamin A: bright yellow or orange

31. Fluids and Sport • Athletes should consume: • 6-8 ounces of fluid prior to exercise • 4-6 ounces every 15-20 minutes during physical activity • At least 8 ounces of fluid following exercise. • 8 ounces = 1 cup

32. How Often • The magic answer… • It’s up to you • Your body may respond the best to 3 square meals a day • Your body may respond the best to 6 small meals a day • The key is calories in = energy out • Use the GI to understand how your body may react to what you are putting in • One theory relates your bodies use of fuel to stoking a fire…

33. Timing Around Fueling and Sport • Goals around pre-race fuel • Help prevent hypoglycemia (low blood sugar) • Help settle your stomach, absorb some of the gastric juices, and abate hunger • Fuel your muscles, both with food eaten in advance that is stored as glycogen and with food eaten within an hour • Pacify your mind with the knowledge that your body is well fueled. • Timing • Allow 3-4 hours for a large meal to digest • 2-3 hours for a smaller meal • 1-2 hours for a blended or liquid meal • Less than an hour for a small snack • Tolerances vary greatly from person to person • Biggest tip…eat what you know and “trial run” a few fuel options before race day.

34. Fueling Post Workout and Race • The best time to start refueling is immediately after exercise. Start to consume carbohydrate and protein rich foods and beverages within 15 minutes after your workout. • A 1:3 ratio of protein to carbohydrate is optimal. • Example – skim milk w/ cereal, sliced turkey on half a bagel, spaghetti w/meat sauce, recovery shake or drink • Recovery meal/snack/shake should be about 300 calories

35. Applying Information To Life • Get to know food labels • Serving size…don’t be fooled • Calories per serving • Total fat AND saturated fat • Total carbohydrate • Dietary fiber • Sugars • Protein • Know what’s in your food • Read the ingredient list

36. Applying Information To Life • The Plate Test • ¼ should be lean protein • ¼ should be high quality carbohydrate • ½ should be non-starchy vegetable

37. Last But Not Least • 3 keys to healthful eating • Variety • There is no one magic food. Each food offers special nutrients. Oranges provide vitamin C and carbohydrates but not iron or protein. Beets offer iron and protein but not vitamin C and carbohydrates • Moderation • Even cake and salt and vinegar chips in moderation can fit into a well-balanced diet. Balance out refined sugars and fats with nutrient-wise choices at your next meal. • Wholesomeness • Choose natural or lightly processed foods as often as possible. Natural foods usually have more nutritional value and fewer additives.