A Practical Approach to Sports Nutrition

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A Practical Approach to Sports Nutrition

• Diane King, MS, RD, CSSD, ATC
• Childrens Healthcare of Atlanta

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Performance Nutrition Means

• Eating or Fueling to boost performance training
  or competition, on a daily basis
• Fueling to decrease the risk of injuries, recover
  fully after workouts and stay healthy
• Teaching athletes to fuel with foods that taste
  good, foods they enjoy, foods
• that can be prepared easily,
• and foods they feel confident
• eating

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Practice Cutting Edge Nutrition Everyday

• Pyramid for
• Sport Nutrition

Ergogenic Aids
Sports and Practice
PROPER NUTRITION, CONDITIONING,
REST AND RECOVERY
Burke, http//catalogue.ausport.gov.au/fullte
xt/2001/ascpub/FactSupp2.asp
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Consequences of Poor Nutrition

• Weight loss
• Strength loss
• Lethargy
• Chronic Fatigue
• Soreness, joint pain
• Micronutrient Deficit
• Respiratory Infections
• Diminished Performance
• Overtraining Syndrome

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Nutritional Concerns for Athletes

• Are they eating enough?
• Eating frequently, Skipping meals, Meal Timing
• What are they eating?
• Nutritious calories vs. Junk Calories
• Are they hydrating properly?
• Are they feeding their muscle during exercise?
• Do they understand Nutrient Timing Principles?
• Are they taking too many supplements?
• Do they know what theyre taking?
• Looking for the quick fix without a basic food
  plan

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Energy Needs

• Calories/ 120
  160 240
• LOW - sedentary 1560- 1800
  2080-2400 3120-3600
• ACTVE (30-60min) 1920-2160
  2560-1880 3840-4320
• MODERATE (1-1.5hr) 2280-2520 3040-3360
  4560-5040
• HIGH (1.5-2hr) 2640-2880
  3520-3840 5280-5760
• VERY HIGH (2-3hr) 3000-3600
  4000-4800 6000-7200

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Calculating Your Energy Needs

• My Recommendations for YOU!
• Calories bodyweight x 14-18
• Protein- .6 to 1g/lb. bodyweight, max
• Example
• 150 lb
• 2,400 calories
• 90-150 grams of protein
• 225 lb
• 3600 calories
• 135 225 grams of protein

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Case Study

• Its the week before Janes regional gymnastics
  meet and she feels like she should cut down on
  her calories since she is training less. After
  eating this way about a week, she is feeling
  irritable and tired. Her legs are sore and it
  takes a long time to get warmed up when she goes
  to practice. Recent labs indicate a low ferritin
  level. The coach asks the sports dietitian to
  make a few suggestions to get her back on track
  before the big meet. You need to convince Jane
  that cutting out more calories is not the best
  way to train even when the workouts are starting
  to taper off. Food is fuel and shes running on
  empty.
• For better performance, Janes calories and
  carbohydrate grams should be based on current
  body weight for the initial calculation. Her
  weight is 130 lbs (or 59 kg). She is 54 and
  she is 16 years old.
• Basic calorie needs (12.2 x weight in Kg)
  749 -gt (12.2 x 59) 749 1470 calories for
  minimal metabolism
• Multiply this number by activity factor 1470 x
  (1.6 1.8) 2350 - 2646 calories
• Carbohydrate grams BW in Kg x 5 to 8 (use a
  factor or 7 10 during periods of heavier
  training) 295 - 472
• Protein Grams BW in kg x 1.2 1.6 since she is
  in a taper season 71 -94

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Janes Meal Plan

• Initial Food Log
• Breakfast Bagel 195
• 16 oz water 0
• Lunch 2 c Iceberg Lettuce 15
• With Tomato/Cucumber 25 3 T Fat-Free French
  Dressing 70
• Snack 1 c Honey Nut Cheerios 125
• (pre-workout) ½ c Skim Milk 45
• WORKOUT 2 HOURS
• Snack 16 oz Water 0
• (post workout)
• Dinner 4 oz Baked Chicken 160 1 Baked
  Potato 210
• 1 ½ c Broccoli 66 1 c Skim Milk 90
• Snack 1 c Fat-Free, Sugar-Free 25 White Chocolate
  Pudding
• 1122 calories, 213 g carbohydrate, 58 g protein

• Revised Food Log
• Breakfast Bagel 195
• 1 T Peanut Butter 95
• 1 cup orange juice (Fe?) 110
  
• Lunch 2 c Iceberg Lettuce 15
• With Tomato/Cucumber 25
• Green Pepper/ ½ c Mushrooms 25
• 3 T Fat-Free French Dressing 70 Turkey
  Sandwich, 3 oz meat 230
• 1 c skim milk 90
• Snack ½ c Kashi Go Lean Crunch 100
• (pre-workout) 1 c Low Fat Yogurt
  190
• WORKOUT 2 HOURS
• Snack 20 oz Sports Drink 150
• (post workout) 1 Nutrigrain bar
  100
• Dinner 4 oz Baked Chicken 160 1 Baked
  Potato 210
• 1 ½ c Broccoli in olive oil 125 1 c Skim
  Milk 90
• Snack 1 slice Angel Food Cake 70 1 c
  strawberries 50
• 2175 calories, 391 g carbohydrate, 91 g protein

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Daily Eating Example 12,000 Calorie Diet
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Daily Eating Example 23,500 Calorie Diet
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Daily Eating Example 35,000 Calorie Diet
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Sample Athlete

• Male football player
• Trains 2-3 hr/day
• 165 lbs 75kg
• 9gm CHO/kg
• 675 gm CHO
• That means little to nothing to most athletes

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How Much is 675gm of CHO?

• 2 large bagels 70g
• 2 cups cereal 90g
• 2 slices bread 30g
• 2 cups milk 25g
• 1 cup fruit yogurt 45g
• 2 cups pasta/sauce 100g
• 1 cup beans 45g
• 2 pc fruit 50g
• 1 cup fruit juice 30g
• 2 starchy veggies 60g
• 4 cups Sport Drink 60g
• 20oz Soda 70g
• 675g

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Protein Is Essential

• Protein is used to build, repair and maintain
  tissue. It promotes normal growth and development
  in a young athlete.
• A male athlete can utilize approximately 14-30
  grams every 3-4 hours.
• A female athlete can
• utilize 7-21 grams in
• the same time period.

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Individuals with Higher Protein Needs

• New training program
• Energy Restriction
• Diet or extreme expenditure
• Vegetarians
• Disease
• Injury rehab
• Young or old athletes

These arent the people typically using
protein supplements!
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Case Study

• Andre is a defensive tackle training for the
  combine and the 2008 NFL draft. His playing
  weight in college was about 280 - 285. His agent
  wants him to be 295 or more by his Pro Day in
  March. The first day he checks in with you after
  his bowl game in January, he weighs 274. He will
  be living in an apartment and the facility where
  he trains provides him breakfast and lunch as
  well as supplements. Use a weight of 285 to
  calculate values.
•  
• Basic calorie needs (15.3 x weight in Kg) 679
  -gt (15.3 x 129.5) 679 2660
• Multiply this number by activity factor 2660 x
  (2.0 2.2) 5320 -5852 calories
• Carbohydrate grams BW in Kg x 6 to 8 grams per
  kg 777 - 1036
• Protein Grams BW in kg x 1.8 2.0 since he is
  in a strength building cycle 233 - 259

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Andres Meal Plan

• Breakfast 2 Fried Eggs 180
  1 c Hash Browns 470 1
  Bagel 245 Strawberry Cream
  Cheese 70
• 16 fl oz Water 0
• Morning Workout 2.5 Hours of Running and Football
  Drills
•  
• Morning Snack Nothing
• Mid Morning Snack Water 0
• Lunch 7 oz Salmon, grilled 245
  1 c steamed broccoli 45 .5 loaf
  French bread 275 Baked sweet
  potato 150 1 tsp Butter/ 1 tsp brown
  sugar 50
•  
• Afternoon Workout 1.5 hours of Weight Lifting
• Afternoon Snack 1 peanut butter/
  jelly 400 sandwich
  1 c lowfat milk 120
• Dinner 16 oz ground turkey
  patty 675 1 c baked beans 320
  1 c corn 120
• Evening Snack 1 peanut butter/
  jelly 400 sandwich 1 c
  lowfat milk 120
• 3890 Calories, 403 g carbohydrate, 232 g
  protein, 150 g fat

• Breakfast 2 large Blueberry Muffins
  840
• 2 cups Cran-Apple
  Juice 335
• Morning Workout 2.5 Hours of Running and Football
  Drills
• Morning Snack 12 Fl oz Recovery shake
  360
• Mid Morning Snack 3 bagel 290
• 2 Tbsp. Cream cheese 100
  Snack cup mandarin oranges
  65
• Lunch 2 Chicken Pot
  Pies 620
• 1 c. Mixed Vegetables 90
• 2 nectarines
  140
• 20 Fl Oz Gatorade
  160
• Afternoon Workout 1.5 hours of Weight Lifting
• Afternoon Snack .5 c trail mix with
  salted nuts 350
• and chocolate pieces
• 12 Fl oz Recovery Shake 360

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Sources Of Protein In Foods

• Food ___ Protein grams
• 5 oz. chicken breast (one half) 42 g
• 4 oz. lean sirloin steak 34 g
• 4 oz. turkey slices 25 g
• 1 cup mixed nuts 23 g
• 1 large hamburger 22 g
• 2 cups milk 16 g
• 2 eggs 12 g
• 2 Tbsp. peanut butter 8 g
• 1 oz. cheese 7 g

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Physiological Effects of Dehydration

• sweat rate blood volume
  heart rate
• core body heat
• cardiovascular function
• -less O2 and nutrient-rich blood to
  muscles
• -more reliance on anaerobic system
• Slower removal of wastes cramping,
  fatigue

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Recommended Fluid Intakes

• Timing Amount
• 2 hours before 2 cups
• 10-15 minutes before 1 - 2 cups
• Every 15-20 minutes during ½ - 1 cup
• After Activity 2 - 3 cups for every
  pound lost

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What About Energy Drinks?

• Rock Star, Full Throttle, Red Bull, Cocaine,
  Bawls
• Significant increase in athletes using it as a
  food substitute, especially girls.
• May provide a quick boost of energy,
• followed by a rapid drop in blood sugar.
• Will increase core temperature.
• May increase rate of dehydration
• or risk of heat illness.

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Nutrient Timing is Important-Will You Crash and
Burn?
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Pre-Exercise Fuel

• This is a loading phase
• Provides energy to working muscles
• Maximizes blood sugar and glycogen stores
• Provides a psychological edge
• Minimizes hunger during play
• Maximizes hydration
• Must be individualized

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Pre-Practice Snack Ideas

• SNACKS TO THROW IN YOUR BACKPACK OR GYM BAG OR
  VENDING MACHINES - It's not easy to find
  nutritious quick food here, but some choices are
  wiser choices than others - grab these when you
  are in a hurry.
• Bagel Dried Fruit Fresh Fruit
• Trail Mix Fig Bars
  Low-fat Cookies
• Rice cakes Granola Bar Graham
  Crackers
• 100 Juices Raisin Bread
  Cheese Sticks
• Cheese Crackers Nuts
  Pretzels
• Chocolate Milk Dried Fruits
  Muffins
• Dry Cereal Peanut Butter Crackers
  
• Sports Bars Shakes

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Refueling after Exercise

• VERY Important for Athletes
• For those in multiple events in one day
• For those training daily
• Window for Refueling
• First 30 minutes after exercise is critical
• Glycogen repletion occurs faster after exercise
• Increased blood flow to the muscle
• Enzymes that produce glycogen are most active

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Post-Exercise Examples

• Energy Bar/Granola Bar/Cereal Bar and Sports
  Drink
• Bagel and Sports Drink
• Turkey Sub Sandwich and Sports Drink
• Burrito and Sports Drink
• Pasta with Chicken and Sports Drink
• Waffles/Pancakes/French Toast and Low fat Milk
• Cereal and Milk

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Recovery Drinks

• 41 carbohydrate protein ratio
• What is that?
• This ratio represents a food that has 4 grams of
  carbohydrate for every 1 gram of protein
• Why is that important? 2 main reasons
• Body NEEDS lots of carbohydrate post-exercise to
  replace energy stores carbohydrates come first!
• Carbohydrates help protein enter the muscle
  cell they unlock the cell to allow nutrients
  in
• Body needs some protein to start repairing tiny
  muscle tears

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Recovery Drinks

• Ratio of 41 Recovery Drink Examples
• Low-fat chocolate milk
• Accelerade, PowerAde Recovery
• 8 oz low-fat milk 1 small banana blended
• 3 scoops Muscle Milk Collegiate in 12 oz water
• 2 scoops Muscle Milk Collegiate in 12 oz 1 milk
• 32 oz Gatorade ½ scoop whey protein powder
• Shake (4 oz 1 milk, 8 oz orange juice,1 banana,
  ¾ scoop whey protein powder )

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What About Supplementation?

• To supplement the body with nutrients it may not
  receive in sufficient amounts from food (ex.
  Multivitamin)
• To regenerate disrupted/damaged muscle tissue
  after exercise training
• To ensure sufficient calorie intake
• To enhance recovery or refill your gas tank
• The day-to-day process (ex. Tour De
  France or repeated 2-a days at football)

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Whats The Problem with Supplement Use?

• Dangers of athletes purchasing supplements
• Dont understand ingredient list
• Most supplements have multiple ingredients
  (especially Weight loss pills)
• Side effects caused by supplement
• Appropriate dosage for safe supplements
• More is better
• Exact reason why they are taking them
• Sold by someone who has less knowledge than they
  do (supplement store employee, gym employee, or
  even a coach)

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The following products contain ingredients banned
by the NCAA.
Universal Nutrition Animal Pak
LG Sciences Methyl 1D-XL
Universal Nutrition Animal Cuts


3-Beta-Hydroxyetioallocholan-5-Ene-17-One
Caffeine Synephrine Octopamine
Bovine Colostrum (IGF-1)
Banned Peptide Hormones and Analogues Drug
Class
Banned Anabolic agents drug class
Banned Stimulants drug class
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Have You Seen These Supplements?
The following products contain ingredients banned
by the NCAA.
American Cellular Labs Tren Xtreme
Gaspari Nutrition Novedex XT
BSN Atro-Phex
Citrus Aurantium (Synephrine) 7-Keto
(DHEA- Dehydroepiandrosterone)
19-Norandrosta- 4,9-diene-3,17 dione
6, 17 Keto-Etiocholeva-3-Ol Tetrahydropyranol 3,
17 Keto-Etiochol-Triene
Banned Anabolic agents drug class
Banned Anabolic agents drug class
Banned Stimulants and Anabolic agents drug
class
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Summary
If we could give every individual the right
amount of nourishment and exercise, not too
little and not too much, we would have found the
safest way to health." Hippocrates c.
460 - 377 BC
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Conclusion - Teach athletes to make good
choices and stay healthy for a lifetime
Questions?

• Diane King, MS, RD, CSSD, ATC
• Certified Specialist in Sports Dietetics
• performnutrition_at_bellsouth.net
• 404-354-0008