Sports Nutrition: Key Concepts

1. Sports Nutrition: Key Concepts Fueling –Up for Optimal Performance By Wendy Caamano, MS, RD, CD

2. Sports Nutrition: Key Concepts • Athlete’s Plate • Meal and Fluid Timing • 4 R’s to Recovery • Metabolic/Glycogen Window • Snack Ideas • Energy Systems • Hydration • Weight loss/disordered eating • Other considerations

3. Athlete’s Plate: Moderate Training The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program.

4. Athlete’s Plate: Easy Training / Weight Management The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program.

5. Athlete’s Plate: Hard Training / Race Day The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program.

6. Carbohydrate Loading • Purpose: To increase muscle glycogen stores! • Limit to how much glycogen you can store and athletes can’t afford to run out • Gradually increase CHO intake and fluid intake each day • Beginning the week before meet, while exercise is tapered downward • This maximizes glycogen stores • There is a limit to how fast a cell converts excess glucose to stored glycogen • Focus on consuming CHO frequently over the course of several days • It takes time and water to process CHO into stored glycogen • For every 1 gram of stored glycogen, 3 grams of water are needed

7. Carbohydrate Loading • Seven-Day Taper: Begin tapering physical activity 6 or 7 days out • Food is spread out over six smaller meals, eat every 3 hours to maintain blood sugars and muscle glycogen • Do not consume the majority of your calories at dinner • Breakfast before morning workout • Post exercise meal would usually be bigger than pre exercise meal • Drink a lot of fluid to maximize fluid stores • Take in enough energy before activity to ensure enough fuel in the system to support the activity and to avoid burning muscle as fuel • Practice your eating and drinking schedule for your competition days in advance NOTE: Pure sprinters should regularly consume a high CHO diet with sufficient calories but may want to avoid actual CHO loading if it makes them feel stiff and heavy

8. Meal and Fluid Timing

9. 4 R’s of Recovery • Re-hydrate with fluids and electrolytes • Electrolytes from sport drinks or salty foods • 24 oz (3 cups) fluid per pound of sweat lost from session • Replenishmuscle glycogen stores with carbohydrates • 1-1.5g carbohydrate per kg of body weight (body weight in lbs /2.2=body weight in kg) • Repairand regenerate muscle tissue with high quality protein • 15-20g of protein • Reinforceyour immune system with nutritious, fresh foods • Fruits, veggies, whole grains, fish, nuts, olive oil

10. Metabolic/Glycogen Window • The first 30 minutes after a workout is known as the glycogen or metabolic window.This window plays an essential role in the refueling of muscles. • Muscles can only store a limited amount of glycogen at a time • Replenish glycogen stores up to 3 times faster if carbohydrates are consumed within this window • Maximum recovery = carbohydrate-rich snack and beverage immediately after a practice or game. • Guideline: • 1.0-1.5g carbohydrate per kg body weight during the first 30 minutes • About 15-25g of protein (0.3-0.4g Protein per kg body weight ) • CHO: PRO ratio- 2:1 to 4:1 depending on intensity and duration of workout

11. What Does That Snack Look Like? Carbohydrate-protein combinations • 3 scrambled eggs + a bowl of oatmeal with maple syrup • 16 ounces of chocolate milk + energy bar • Peanut butter and honey sandwich + a yogurt • Fruit smoothie (1c sweetened Greek yogurt + banana + berries) • Turkey sub + grape juice Snack Combos • Hummus, pita, and baby carrots • Trail mix with granola, nuts and dried fruit • Grape-Nuts with Greek yogurt and fresh or frozen blueberries • Instant oatmeal made with low-fat milk and slivered almonds • A 100% whole-grain English muffin with nut butter and a latte • Apple and peanut butter or cheese • Fruit smoothie with nut butter • Fruit smoothie with yogurt/milk and pretzels • Hummus with veggies and whole grain pita bread • Yogurt and fruit • Chocolate milk • 100% fruit juice with protein powder • Rice cakes with almond butter and apples • V8 juice and a turkey sub sandwich • Cran-apple juice, string cheese and some crackers • Bowl of Cheerios with milk and a banana

12. Different Energy Systems • Creatine Phosphate System- • Like CASH in your Pocket  • Available immediately and read in any situation….but does not last long • Creatine is found in meat (beef, pork, poultry) and fish. Non meat eaters consume enough protein & calories for the syntheses of creatine. • Lactic Acid System- • Like your CREDIT CARD  • Capable of doing a lot of damage (high intensity work), but there is a limit, and you could pay a fee or interest later (soreness). • Aerobic/Oxidative System- • Like your Steady PAYCHECK  • Not immediately available but consistent, always there, never stops, and has the potential to grow (maximize efficiency).

13. Hydration • Sensation of thirst should NOT be relied on as indicator of fluid need • Consume fluids without and before the thirst sensation • Consume enough fluid before meets to produce clear/pale yellow urine • Pre-practice/meets/games – URINE CHECK • Studies confirm clear benefits of consuming fluids during exercise

14. Hydration • CARB containing sport drink and Electrolytes over plan water • Improves mental function and endurance performance • Calculate fluid needs using pre and post exercise weights • 16oz equals 1 pound lost • Following exercise drink 24oz (3 cups) for every pound lost during exercise • Replaces fluid lost during exercise and satisfies ongoing needs. • TIP:Mark water bottle with a line every 2-4oz so you can take quick sips and know you are drinking enough

15. Sport Drinks • 6-8% Carbohydrate Concentration is recommended(this is not the % daily value on side of label) • ~14g CHO per 8 oz (240mls) • Calculate CHO % of any beverage • VitaminWater: 6-7% Carbohydrate Concentration • Energy Drinks- Just say NO! Grams CHO/Milliliters = ___ x 100 = % CHO concentration Benardot, Dan. Advanced Sports Nutrition, Fine-tune your food and fluid intake for optimal training and performance. Human Kinetics. 2006.

16. Supplements Dietary supplements or ergogenic aids will never substitute for genetic make-up, years of training, and optimum nutrition! • Always Consider • Validity of the claims • Quality of the supportive evidence provided • Health and legal consequences of the claim • Safety remains in question • Possible contamination of dietary supplements and ergogenic aids with banned or non-permissable substances remains an issue, so be careful!

17. Weight Loss/Disordered Eating • Rapid weight loss is more detrimental to performance than gradual weight loss • Weight loss plan must allow for enough CHO and Protein to support training • Increase risk for eating disorders • Pressure to attain or maintain a low % body fat • Unnecessary focus on body appearance • Female Athlete Triad • Stress fracture risk

18. Other Considerations • Veggies and fruit should be a part of every meal • Incorporate healthy fats into your diet • Include protein in every meal and snack • Make all your grains 100% WHOLE grains • Eat WHOLE foods whenever possible • Meal timing • Don’t forget to drink Fluids and Electrolytes • Drink ½ oz to 1 oz per pound of body weight a day • Glycogen/Metabolic Window

19. References • Benardot, D. Advanced Sports Nutrition, Fine-tune your food and fluid intake for optimal training and performance. Human Kinetics. Second Edition. 2012. • Lair, C., & Murdoch, S. (2012). Feeding the young athlete: sports nutrition made easy for players, parents and coaches (Rev. and expanded ed.). Bellevue, WA: Readers to Eaters. • Clark, N. Nancy Clark’s Sports Nutrition Guidebook, fourth and fifth edition. Human Kinetics. 2014. • Rosenbloom,C, Coleman,E. Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group. Sports Nutrition A practice manual for professionals, 5th edition. Academy of Nutrition and Dietetics. 2012

20. www.wendycaamanonutrition.com Email: wendy@wendycaamanonutrition.com Phone: 206.963.3203