Optimize Fueling

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Optimize Fueling

• Presented By Laura Anderson MS, RD, CSSD
• Sport Dietitian
• Laura.anderson_at_usoc.org
• Acrobat and Combat Sportfolio

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Why Nutrition?
"To eat is a necessity, but to eat intelligently
is an art. La Rochefoucauld
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Daily Fueling---3 Rs

• R
• R
• R

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Everyday Nutrition

• Adequate Fueling / Recovery Nutrition is
  happening all day, every day!

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Problems with inadequate energy

• Poor training benefit
• Problem maintaining existing lean mass
• Lowering of metabolic rate
• Lower energy / nutrient intake
• Reduction in athletic performance
• Increased risk of injury

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SUPPORT the bodys energy needs associated with
the different training VOLUME and INTENSITY
stressors throughout the training year to elicit
positive physiological responses.
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Adequate Fueling

• Adequate macronutrient / micronutrient intake
  daily
• Portion sizes!
• Do I have a balanced plate for my training cycle
  needs?
• Am I Eating for Good Health?

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Special Concerns for young Karate Athletes

• Calcium
• 918 years 1300 mg/day
• 1950 years 1000 mg/day
• 51 years 1200 mg/day
• Vitamin D (Indoor activity concern)
• U.S. Dietary Reference 200 IU/day
• Iron
• The Dietary Reference for iron varies
  considerably based on age, gender, and source of
  dietary iron
• (30 increase for menstruating women)

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Foods containing
Heme Iron
125 mg calcium
250 mg calcium
290 mg calcium
300 mg calcium
160 mg calcium
Non-Heme Iron
200 IU Vit. D
250 IU Vit. D
20 IU Vit. D
360 IU Vit. D
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Carbohydrates

• Primary energy source for high-intensity activity
• Nutrient-dense carbohydrates provide
• Vitamins minerals
• Antioxidants phytochemicals
• Contribute to healthy immune system
• Fiber
• Helps control appetite
• Helps stabilize insulin levels
• Helps resist chronic diseases

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Healthy Carbohydrates

• A variety of foods fall into the carbohydrate
  rich category

Fruit
Bread, cereals etc
Beans
Vegetables
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Fat

• Dietary fats
• Supplies energy to the body
• Needed for structure of cells, hormone
  production, etc
• Regulates metabolic processes
• Transports fat-soluble vitamins A, D, E K
  through the body
• Contributes to healthy immune system

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Food Fats
Unsaturated Fats
Saturated Fats
Found in animal and some plant products
Monounsaturated
Polyunsaturated
Olive, Peanut oils, many nuts, avocado
Trans Fat
Omega-3 Omega-6 Oily Fish Corn Flaxseed Safflower
Canola oil Soybeans Leafy greens Sunflower Cotto
nseed
Partially Hydrogenated Commercially made Act as
saturated fat
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Protein

• Provides building blocks for muscle
• Growth
• Maintenance
• Repair
• Contributes to healthy immune system
• May help with appetite control

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Protein choices
Choose more of proteins high in omega-3
monounsaturated fats
Lean meats
Legumes/Beans
Nuts
Fish Seafood
Eggs
Low-fat Dairy
Tofu
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Timing of Meals?
Training
Heredity
Sleep
Work
School
Nutrition
Social Life
Environment
Injury
Coach-Athlete Connection
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Hints for Meal Timing

• Spreading same food intake out over 5-6 meals and
  snacks rather than 3 large meals or preventing
  the Backlog Effect
• More even blood glucose levels
• Lower blood fat levels
• Stimulation of metabolic rate
• Reduces hunger spots when on a lower energy diet

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When?

• 30-60 minutes
• Body Conditions
• Restore and Rebuild

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What Makes a Good Post Exercise Food?
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Hydration status

• Fluid loss during exercise
• Sweat rate is heavily influenced by
• exercise intensity
• ambient temperature (rm. temp)
• humidity
• Normal Practice

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Keeping Up with Hydration Status

• Monitor urine color (should be a light straw
  color)
• Focus on fluids all day
• Not just during workouts and practice
• Airline travel!

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Pre Competition

• Major Goals of pre-event meal
• Finish topping off glycogen stores in muscles and
  the liver.
• Top-up fluid levels
• Leave the GI system feeling comfortable during
  the event---not too hungry, but not over filled
  or prone to upset
• Psychology foods! Leave you feeling confident
  and ready to perform at your best!

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During Competition

• Follow your game plan!
• Type
• Timing
• Amount
• Competition Schedule

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During Competition

• Fuel schedule
• Food / drink choices should be appealing to you
  with adequate time to consume.
• Variety

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Post Competition

• Post Match Recovery
• Following post exercise guidelines
• Timing!
• Dont rely on competition venue!

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Fueling your body properly can provide you with a
performance edge over your competitors.
Dont Miss Out!!!