Christine Karpinski, MA, RD, CSSD, LDN

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Relevant Topics in Sports Nutrition Body
Composition Supplements

• Christine Karpinski, MA, RD, CSSD, LDN
• Nutrition Edge Inc. / West Chester University

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Goal

• The overall goal of this presentation is to
  discuss current
• evidence-based nutrition information as it
  relates to
• sport and exercise to dietitians who may or may
  not work
• directly with athletes. It will provide key
  concepts and
• practical strategies dietitians can use with
  athletes. This
• lecture will benefit all participants by
  addressing two
• relevant topics in sports nutrition.

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Objectives

• Those attending the presentation will be able to
• Discuss the concept of the strength-to-weight
  ratio.
• Determine the relevance of the strength-to-weight
  ratio when setting weight/body composition goals.
• Identify various ways to manipulate diet and
  training to accomplish weight/body composition
  goals.
• Determine the appropriate choice and use of
  engineered food products.
• Identify popular sports supplements and their
  possible application for athletes.

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Strength-to-Weight Ratio

• STRENGTH WEIGHT
• The measure of a persons strength divided by
  their body weight.
• The ability to generate the greatest force and
  aerobic power, in the most economical manner
• Includes overcoming the drag or resistance of
  water, wind and terrain

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200 lbs 100 effort
150 lbs 75 effort
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200 lbs 100 effort
See Ya
150 lbs 100 effort

• Take Home Points
• Being as thin/lean as possible does not always
  translate into peak performance
• Body Composition Fitness Level is more
  important than scale weight

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Body Composition

• No body fat standards have been established for
  athletes
• Vary widely based on gender, sport position
• Manipulating both diet and training is key
• Adjusting macronutrients may be necessary
•  Essential Body fat
• Men 3 5
• Women 8 12
•  Average adults
• Men 8 15
• Women 18 26
• Triathletes
• Men 4 12
• Women 8 17

Source American, Dietetic, Association. Position
of the American Dietetic Association, Dietitians
of Canada, and the American College of Sports
Medicine Nutrition and Athletic Performance.
Journal of the American Dietetic Association.
20001001543-1556.
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Manipulating Body Composition Training

• Aerobic Training
• Enhances fat mobilization from adipose
• Increases RMR
• Strength Training
• Prevents protein catabolism
• With calorie deficitRetains skeletal muscle
• With calorie excessIncreases skeletal muscle
• Increases RMR

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Manipulating Body Composition Diet

• Calculate athletes estimated caloric need
• Average RMR Mifflin et al. Cunningham
• Calculate both activity factor training
  calories
• Determine athletes dietary intake
• Achieve a positive or negative energy balance
• Increase or decrease daily dietary intake
  slightly
• 250 to 500 kcals
• More is not better!
• Study Increased 500-2000 kcals/day, only 30-40
  of weight was LBM

Kreider RB. Dietary supplements and promotion of
muscle growth with resistance exercise. Sports
Med. 19992797-110.
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Resistance Exercise Weight Loss Pioneering
study decreased calories by 500/day 16 weeks

• Ballor DI, et al. Resistance exercise training
  during caloric restriction enhances lean body
  weight maintenance. Am J Clin Nutr. 198847190

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The Performance Pyramid
Credible Ergogenic Supplements
Engineered Food Drinks
Effective Training
Smart Diet
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Engineered Products

• Purpose vs Perception vs Price
• Products
• Energy Drinks
• Gels, Blocks Beans
• Powders
• Bars

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SOURCE Sports Nutrition A Practice Manual for
Professionals, 4 th ed. SCAN Dietetic Practice
Group, Marie Dunford, ADA 2006
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Powders Bars

• Protein Only
• Protein Carbs
• Weight Gainers
• Type of Protein
• Whey
• Casein
• Soy
• Egg

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Supplements Worth Consideration

• Arginine
• Beta Alanine (with Creatine)
• Betay-Hydroxy-Beta-Methylbutryrate (HMB)
• Branched-Chain Amino Acids
• Caffeine
• Carnitine
• Glucosamine/Chondroitin
• Glutamine
• Medium Chain Triglycerides