Memphis marathon

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Introduction

• Memphis marathon

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NUTRITION FOR ATHLETES ACTIVE INDIVIDUALS
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What do they have in common?
ATP Energy ADP
ATP Energy ADP
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Nutrition and Energy Link
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Nutrition and Energy Link

• Energy is stored as ATP
• ATP supply is limited
• Constant recycling of ATP

Exercise
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ENERGY SOURCES

• ANAEROBIC
• Strength training
• Sprinting
• Throwing
• Jumping

Creatine
Carbohydrate

• AEROBIC
• Walking
• Running
• Cycling
• Swimming

Carbohydrate Fat Protein
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CARBOHYDRATES

• Limited supply
• 2,000 calories
• 20 miles
• 2 hours
• Fatigue
• Hitting the wall
• Bonking

• Glucose and Glycogen
• Fast fuel source for muscles
• Anaerobic (sprinting, lifting, throwing, etc.)
• Aerobic
• Preferred fuel of the brain

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GLYCEMIC INDEX

• MEDIUM INDEX (56-69)
• 69 . . . . . . . . . . White Bread
• 66 . . . . . . . . . . Brown Rice
• 64 . . . . . . . . . . Raisins
• 64 . . . . . . . . . . Beets
• 62 . . . . . . . . . . Bananas
• 60 . . . . . . . . .Soft Drinks

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

LOW INDEX (. . . . . . . . . . Kidney Beans 26 . . . . . .
. . . . Peaches 26 . . . . . . . . . .
Grapefruit 25 . . . . . . . . . . Plums 23 . .
. . . . . . . . Cherries 15 . . . . . . . . . .
Soybeans
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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

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PROTEIN

• 5-10 energy during exercise
• Gluconeogenesis
• Glucose production
• Muscle repair

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SUMMARY

• Carbohydrates for energy
• Protein for muscle repair and growth

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PHYSICAL ACTIVITY

• Anaerobic
• Aerobic

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CARBOHYDRATES
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CARBOHYDRATES
Competing with and without adequate carbohydrates
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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

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PROTEIN

• RDA average sedentary
• 0.4 grams per pound (8 total calories)
• 0.8 grams/kilogram
• Resistance training
• 0.8 g per pound (15 total calories)
• 1.8 g per kg per day
• Endurance training
• 0.6 g per pound (10 total calories)
• 1.4 g per kg per day

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PROTEIN
No Growth
No Growth
Muscle Hypertrophy
Muscle Hypertrophy
Muscle Atrophy
Muscle Atrophy
Peaks are 2 hours apart.
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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
  (41 ratio)

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ANAEROBIC ENERGY SUMMARY

• Carbohydrate The Energy King
• 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

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AEROBIC ENERGY
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CARBS v FATS
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CARBOHYDRATES

• Energy
• Muscles
• Brain and Nerves

• Concerns
• Hypoglycemia
• Hitting the wall or bonking

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CARBOHYDRATES
Simple (sugars)
Complex
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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.

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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

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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.

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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

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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

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CARBS DURING EXERCISE

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

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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.

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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

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Sport Gels and Energy Bars
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CARBS DURING EXERCISE
Power output (intensity level) with and without
carbohydrates during exercise
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CARBS AFTER EXERCISE

• NEEDS
• Replace glycogen in muscles and liver
• Protein for muscle repair

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CARBS AFTER EXERCISE
Competing with and without adequate carbohydrates
during recovery
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AFTER EXERCISE

• CARBOHYDRATES PROTEIN
• A total of 50-100 grams of CHO and 10-20 grams of
  protein.
• Repeated with a 31 ratio of CHO protein every
  1-2 hours until next meal

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AEROBIC ENERGY SUMMARY

• High carbohdyrate intake before exercise
• 120-240 kcals per hour if exercise longer than 60
  minutes
• 31 ratio of carbohydrate and protein every 1-2
  hours after exercise

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FLUIDS
Water, Sugar, Electrolytes
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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 foods during the off-season or with
  training workouts

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DURING EXERCISE

• Needs from fluids
• Water to off-set dehydration
• Energy, if exercise longer than 1 hour
• Electrolytes, if exercising in hot, humid
  conditions

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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

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FLUIDS
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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

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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

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FLUIDS

• WATER v. SPORT DRINKS

• Water. Yes, especially in hot, humid conditions.
• Energy (sugar). If exercise is longer than 60
  min.
• Electrolytes. Sodium if hot, humid conditions.

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FLUIDS
COMMON SPORTS DRINKS
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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

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FLUIDS

• Cool, 59-72 F
• Dont wait until thirsty.
• Non-carbonated
• Avoid caffeine (?)
• Practice during pre-season or training

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VITAMINS

• B complex
• Thiamin (B1), Riboflavin (B2), Niacin,
• Pyridoxine (B6), Pantothenic acid, Folate,
• B12, and Biotin
• Antioxidant A, C, E

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MINERALS

• Do active people need extra vitamins and
  minerals?
• Women
• Calcium
• Iron
• Hot humid conditions
• Sodium

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VITAMIN AND MINERAL SUPPLEMENTS

• What you dont get.
• Fiber
• Phytochemicals
• Allium (garlic)
• Capsaicin (hot peppers)
• Isoflavens (soybeans
• Polyphenols (grapes)
• Also, varying bioactivity

Here?
Here?
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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.

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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.

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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)

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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

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OTHER RECOMMENDATIONS
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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.

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References

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

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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/n
  ut-gen.html
• NUITRITION ACTION NEWSLETTER
• http//www.cspinet.org/nah/index.htm
• BLONZ
• http//blonz.com/

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References

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

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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.