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Introduction

NUTRITION FOR ATHLETES

melanie
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Introduction

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    1. Introduction Memphis marathon

    2. NUTRITION FOR ATHLETES & ACTIVE INDIVIDUALS

    3. Nutrition and Energy Link

    4. Nutrition and Energy Link Energy is stored as ATP ATP supply is limited Constant recycling of ATP

    5. ENERGY SOURCES AEROBIC Walking Running Cycling Swimming ANAEROBIC Strength training Sprinting Throwing Jumping

    7. CARBOHYDRATES Glucose and Glycogen Anaerobic and Aerobic Preferred fuel of the brain Limited supply 2,000 calories 20 miles of running 2 hours of running

    8. CARBOHYDRATES Fast twitch fibers Lactic acid Power 60 seconds 2 ATP

    9. CARBOHYDRATES Slow twitch fibers Less lactic acid Greater than 2 minutes Depletion after 90 to 120 minutes Chronic depletion 36-38 ATP 5.0 calories per liter of oxygen Fatigue Hitting the wall Bonking

    10. HIGH INDEX (>70) 98 . . . . . . . . . . Potato, Russet, Baked 97 . . . . . . . . . . Parsnips 87 . . . . . . . . . . Honey 89 . . . . . . . . . . Sport drinks 72 . . . . . . . . . . Bagel 70 . . . . . . . . . . Potato, White GLYCEMIC INDEX

    12. FATS Relative large store 70,000 kcal (12% body fat) More energy per gram Fat = 9 kcals/gram Carbs = 4 kcals/gram Glycogen sparing effect Slower fuel 2 to 6 times slow than glycogen oxidation Requires more oxygen

    14. PROTEIN 5-10% energy during exercise Gluconeogenesis Glucose production Muscle repair

    15. SUMMARY Carbohydrates for energy Protein for muscle repair and growth

    16. ANAEROBIC ACTIVITY AND NUTRITION

    17. CARBOHYDRATES

    18. CARBOHYDRATES

    19. PROTEIN Protein is not a major source of energy Active people need more protein than the RDA However Most people already consume more than the RDA Excess protein is stored as fat High protein in the diet can cause dehydration and stress to the kidneys

    20. PROTEIN RDA (average sedentary) = 0.4 grams per pound (8% total calories) = 0.8 grams/kilogram Resistance training = up to 0.8 g per pound (15% total calories) = 1.8 g per kg per day Endurance training = up to 0.6 g per pound (10% total calories) = 1.4 g per kg per day

    21. PROTEIN

    22. PROTEIN Protein should be consumed post-exercise to aid in muscle recovery and repair. A small dose (0.1 g/kg) every 1-2 hours for 6 hours will promote a positive balance or anabolic state Example: 170 lbs = 7.7 grams (~1 cup of milk) Tuna, peanut butter, etc. Adequate carbohydrate intake is needed to provided the energy for muscle repair and growth (4:1 ratio)

    23. ANAEROBIC ENERGY SUMMARY Carbohydrate: The Energy King Fruits, Vegetables, and Whole Grains Protein: Building and Repair Diet 1.4 - 1.8 grams per kilogram 0.6 0.8 grams per pound Post-exercise 0.1 g/kg every 1-2 hours post-exercise

    24. AEROBIC ENERGY AND NUTRITION

    25. CARBS v FATS

    26. CARBOHYDRATES Energy Muscles Brain and Nerves

    27. CARBOHYDRATES

    28. CARBOHYDRATES IS THERE ENOUGH CARBOHYDRATE? Total of 600-1500 kcals Grains: 6-11 SERVINGS = 450-600 kcals Vegies: 3-5 SERVINGS = 70-500 kcals Fruit: 2-4 SERVINGS = 80-400 kcals Active people may need up to 2000 kcals of carbohydrate or more.

    29. CARBOHYDRATES Sedentary: 55-60% of total calories Only 10 percent should be from sugar Active: 60-70% of total calories 3-5 grams per pound ~600 grams (2,400 kcals) for 150 lb person Note: 50 to 100 grams (200-400 kcals) per day to spare protein

    30. CARBS: BEFORE EXERCISE CARBOHYDRATE LOADING Increase carbohydrate intake to 70% Taper workouts Not necessary unless the activity will be longer than 90-120 minutes. More beneficial in cyclists than runners Water gain (3 grams H20 per gram of glycogen).

    31. CARBOHYDRATE LOADING Depletion exercise (optional) Moderate carbs, taper (2-3 days) High carbs, taper or no exercise (2-3 days) Competition

    32. CARBS: BEFORE EXERCISE EXERCISE LESS THAN 1 HOUR 1 hour before: 1g per pound of low glycemic CHO High glycemic index greater insulin response Low glycemic index to avoid hypoglycemia during exercise

    34. CARBS: BEFORE EXECISE EXERCISE LONGER THAN 1 HOUR 1- 4 hours before: high CHO meal 2 grams of carbohydrate per pound Limit fat and protein intake 1 hour before: 1g per pound of low glycemic CHO Avoid hypoglycemia Optional: 50-60 grams of LGI CHO immediately before Liquid form e.g. sport drink

    35. CARBS: DURING EXERCISE EXERCISE LESS THAN 1 HOUR High carbohydrate pre-exercise meals High CHO snack (bagel, banana, etc.) about 1 hour before exercise

    36. CARBS: DURING EXERCISE DISCONTINUOUS EXERCISE High-carbohydrate, pre-exercise meals improve exercise capacity. Sports drinks during exercise. May need to consume >100 calories per hour Sports drinks during prolonged exercise helps delay the deterioration in motor skills.

    37. CARBS: DURING EXERCISE EXERCISE LONGER THAN 1 HOUR Drink or eat every 15-30 minutes during exercise or breaks 30-60 grams per hour 120-240 kcals per hour High glycemic index CHO Liquid 8 ounces sport drink = 56-72 calories) Solid Energy gels = 100 calories Candy Fruit

    38. Sport Gels and Energy Bars

    39. CARBS: DURING EXERCISE

    40. CARBS: DURING EXERCISE

    41. FATS DURING EXERCISE Glycogen sparing

    42. FAT BURNING SUPPLEMENTS Caffeine Chromium Carnitine Clenbuterol

    43. CAFFEINE 1. Moderate doses of caffeine ingested 1 h prior to exercise enhance the performance of certain types of endurance exercise in the laboratory. 2. Caffeine ingestion increases plasma free-fatty acid concentrations and muscle triglyceride use and spares muscle glycogen. 3. Caffeine appears to enhance performance during short-term, intense cycling lasting ~5 min in the laboratory and in simulated 1500 m race time. 4. Potential mechanisms for improving performance during intense exercise lasting 5-20 min include direct effects of caffeine on the central nervous system and/or excitation-contraction coupling and increased anaerobic energy provision in skeletal muscle.

    44. CHROMIUM Chromium is an essential trace mineral. It has an extremely low gastrointestinal absorption rate, so supplement manufacturers have bound chromium with picolinate (CrPic) to increase the absorption and bioavailability. Chromium seems to function as a co-factor that enhances the action of insulin. Promoters of CrPic claim it increases glycogen synthesis, improves glucose tolerance and lipid profiles, and increases amino acid incorporation in muscle.

    45. CHROMIUM Early researchers demonstrated anabolic-steroid-like effects with dosages of 200 mg/day. More recent studies failed to demonstrate any significant improvement in percent body fat, lean body mass, or strength. Most studies of CrPic supplementation reveal no side effects except gastrointestinal intolerance with dosages of 50 to 200 micrograms/day for less than 1 month. The use of chromium picolinate supplementation as an ergogenic aid should be strongly discouraged.

    46. CARNITINE Carnitine: found in meats and dairy products and synthesized from lysine and methionine. Theory: Increases free fatty acid transport across mitochondrial membranes, carnitine may increase fatty acid oxidation and utilization for energy. Early studies showed an ergogenic effect.

    47. CARNITINE A more controlled study by Vuchovich et al failed to demonstrate any glycogen-sparing effect or reductions in lactate levels while supplementing with 6 g/day of L-carnitine. Finally, many currently available supplements actually contain D-carnitine, which is physiologically inactive in humans but may cause significant muscle weakness through mechanisms that deplete L-carnitine in tissues. Carnitine should not be advocated as an ergogenic supplement.

    48. CARBS: AFTER EXERCISE NEEDS Replace glycogen in muscles and liver Protein for muscle repair

    49. CARBS: AFTER EXERCISE

    50. AFTER EXERCISE CARBOHYDRATES & PROTEIN A total of 50-100 grams of CHO and 10-20 grams of protein. Repeated with a ~4:1 ratio of CHO & protein every 1-2 hours until next meal

    51. AEROBIC ENERGY SUMMARY High carbohydrate intake before exercise 120-240 kcals per hour if exercise longer than 60 minutes 4:1 ratio of carbohydrate and protein every 1-2 hours after exercise

    52. FLUIDS

    53. BEFORE EXECISE Get hydrated Drink extra fluids the day before 16-24 ounces, 2 hours before exercise 8-16 ounces 5-10 minutes before Know your stomach Try new fluids/foods during the off-season or with training workouts

    54. DURING EXERCISE Needs from fluids: Water to off-set dehydration Energy, if exercise longer than 1 hour Electrolytes, if exercising in hot, humid conditions

    55. FLUIDS WATER Sweat rates of 1-2 liters per hour Maximal absorption of fluids is less than maximal sweat rates Therefore, high sweat rates lead to dehydration (lose 2-5 lbs per hour) Fatigue Hyperthermia

    56. FLUIDS

    57. FLUIDS ENERGY (sugar) Most sport drinks contain some form of sugar (sucrose, glucose, corn syrup, polymers, etc.) Recommendation: 6-8% solution of sugar No difference in the effectiveness of different sugars

    58. FLUIDS ELECTROLYTES Na, Cl, & K but sweat also contains traces of amino acids, HCO3, CO2, Cu, glucose, hormones, Fe, lactic acid, Mg, N, PO4, urea, vitamins and Zn. Sodium is the only one that may possibly need to be replaced during exercise

    59. FLUIDS OTHER INGREDIENTS Vitamins Minerals Caffeine Herbs etc

    60. FLUIDS WATER v. SPORT DRINKS

    61. FLUIDS

    62. FLUIDS SUMMARY Before Exercise 12-20 oz 2 hours before During Exercise 8-12 oz every 15-20 minutes Sports Drink? > 60 minutes Hot, humid conditions After Exercise Replace fluids 16-24 ounces per pound lost. Sodium

    63. FLUIDS OTHER RECOMMENDATIONS Cool, 59-72 F Dont wait until thirsty. Non-carbonated Avoid caffeine (?)

    64. VITAMINS Do active people need extra vitamins? B complex: Thiamin (B1), Riboflavin (B2), Niacin, Pyridoxine (B6), Pantothenic acid, Folate, B12, and Biotin Antioxidants: A, C, E Fight free-radicals from aerobic energy production.

    65. MINERALS Do active people need extra minerals? Women Calcium Iron Hot humid conditions Sodium

    66. VITAMIN AND MINERAL SUPPLEMENTS What you dont get. Fiber Phytochemicals Allium (garlic) Capsaicin (hot peppers) Isoflavens (soybeans Polyphenols (grapes) Also, varying bioactivity

    67. HYPONATREMIA Low blood sodium a.k.a. water intoxication Caused by drinking large quantities of water during events longer than 4 hours Na lost in sweat and remaining Na becomes diluted due to large water intake Can be lethal - cerebral edema.

    68. ENERGY DRINKS GATORADE SPORT SCIENCE EXCHANGE "ENERGY" DRINKS: HELP, HARM OR HYPE? Many products marketed as energy drinks contain high concentrations of carbohydrate and some caffeine. Some energy drinks contain herbs, amino acids, protein, and other substances, usually in such small amounts that they are unlikely to have any noticeable effect on performance. The content of some of these products may result in inefficient absorption of fluid and nutrients from the intestine, with the possibility of gastrointestinal distress. Many energy drinks are quite costly and, because of their composition, are not suitable for use by athletes. Athletes should be educated about these products and guided towards other foods and fluids that will not pose potential risks.

    70. CAFFEINE GATORADE SPORTS SCIENCE EXCHANGE CAFFEINE AND EXERCISE PERFORMANCE Caffeine appears to enhance performance during short-term, intense cycling lasting ~5 min in the laboratory and in simulated 1500 m race time. However, positive ergogenic effects of caffeine are much less frequent during sprint exercise lasting less than 90 s and in incremental exercise tests lasting 8-20 min. (continue)

    71. CAFFEINE Moderate doses of caffeine (6 mg/kg body weight) ingested 1 h prior to exercise enhance endurance exercise. Increases plasma free-fatty acid concentrations and muscle triglyceride use and spares muscle glycogen. Diuretic factor Caffeinated diet-cola retains 50-60% Water = 60-70% Sport drink = 65-75%

    79. CONCLUSIONS Active people require a diet high in carbohydrate. Low carb diets (e.g. Atkins diet) are not designed for active people. Most healthy food guides are also high in carbohydrates and very compatible with the needs of active people. However, active people should focus on low glycemic index carbs (fruits, vegetables, and whole grains) for meals and snacks between workouts When needed, high glycemic index carbs (sugars) should be consumed during exercise and in the few hours after exercise.

    80. References Nutrition Data www.nutritiondata.com Nutrition Analysis Tools and System nat.crgq.com Gatorade Sports Science Institute www.gssiweb.com

    81. References THE PHYSICIAN AND SPORTSMEDICINE www.physsportsmed.com/personal.htm AUSTRALIAN SPORTS COMMISSION http://www.ais.org.au/nutrition/ AMERICAN JOURNAL OF CLINICAL NUTRITION http://www.ajcn.org/ GATORADE SPORTS SCIENCE INSTITUTE http://www.gssiweb.com PENN STATE http://nirc.cas.psu.edu/fitness.cfm UNIVERSITY OF ILLINOIS http://www.urbanext.uiuc.edu/hsnut/ NUTRITION ANALYSIS http://www.ag.uiuc.edu/~food-lab/nat/ UNIVERSITY OF MONTANA http://btc.montana.edu/olympics/nutrition/default.htm FOOD AND NUTRITION INFORMATION CENTER http://www.nal.usda.gov/fnic/etext/000054.html SPORTS COACH http://www.brianmac.demon.co.uk/nutrit.htm NCAA http://www.drugfreesport.com/choices/supplements/nut-gen.html NUITRITION ACTION NEWSLETTER http://www.cspinet.org/nah/index.htm BLONZ http://blonz.com/

    82. References Nancy Clarks Sports Nutrition Guidebook (Human Kinetics) Nutrition for Health, Fitness and Sport. Melvin Williams (WCB McGraw-Hill)

    83. References Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 32(12):2130-2145, December 2000. ACSM Position Stand: Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise. 28(10):i-ix, October 1996. Role of Dietary Supplements for Physically Active People American Journal of Clinical Nutrition Vol. 72, No. 2., Aug 2000.

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