Upload
others
View
0
Download
0
Embed Size (px)
Citation preview
• Registered Dietitian (R.D.) via Academy of Nutrition & Dietetics
• Certified Strength & Conditioning Specialist (C.S.C.S.)via National Strength & Conditioning Association (Nutrition SIG Co-Founder)
• Master Level V Certified Hockey Coach via USA Hockey
• Advisor: USADA, USA Hockey, MLB/PA, MLB Strength & Coaches Society • American Egg Board, NSF
!"#$%&'$"'!())*))[email protected] • facebook.com/dave.r.ellis • http://twitter.com/fuelingtactics
www.sportsrd.org
Making Nutrition “Coachable” For Over 3 Decades!
Dave Ellis, RD, CSCSPast President / Ambassador3
www.sportsrd.org
#fuelingtactics
The Evolving Demands of a Sports RD in
High Performance Settings
The Evolving Demands of a Sports RD in High Performance Settings
Objectives:
• You will learn about the skill sets that historically have helped Sports RDs gain traction working in sports.
• You will learn about the emerging skill sets Sports RDs are being asked to acquire by High Performance Directors.
• You will compare and contrast emerging skill set demands with emerging Precision Medicine models.
https://www.youtube.com/watch?v=eIaWrhSJ4Og&t=20s
Twenty Years In The Collegiate Ranks’82 -’90 Nebraska’90 -’94 Wisconsin’94 -’01 Nebraska
Before There Were High Performance Directors…
2001 University of Nebraska Performance Team
George Sullivan, ATC
Boyd Epley, CSCS
Performance Nutrition Staff
Training Table Staff
WENT PRIVATE 2001• WORK WITH: NFL, MLB, NBA, NHL, NASCAR, OLYMPIC NGB’S, COLLEGE ATHLETICS, US SPECIAL FORCES
“Sports RD” Vision: 2011, Be acknowledged as the organization that established nutrition to be on par with Sports Medicine and Strength & Conditioning
and Advocate for the nutritional welfare of athletes.
www.sportsrd.org
First PresidentAmbassador
Dave Ellis (MLB), Becci Twombley (USC), Amy Freel (IU), Randy Bird (UVA), Amy Bragg (Bama)
First Conference ’09Non-Profit Membership Est. ‘11
April 24th, 2014 Division I student-athletes can receive unlimited meals and snacks in
conjunction with their athletics participation!
’14 – Feed Rule Deregulation’17 – 30% Protein Rule Dereg.
!"##$%&'()*$%+,-.+-$/.*0)1)-$$2$"'3&-004-$%56-715(8*$"'33,9--
:(,5.$;5,.<,.-$='>.$?5(*'.*
Need Stronger NCAADoping Control!
Dec. ‘16Consulting Sports RD
MLB / MLBPA
Position Stands, Joint Position Statements and Opinion Statements are published in Medicine & Science in Sports & Exercise®, the official journal of ACSM. Position Stands are official statements of ACSM on topics related to sports medicine and exercise science. All current ACSM Position Stands and Joint Position Statements are free to the public online.
Medicine & Science in Sports & Exercise: March 2016 - Volume 48 - Issue 3 - p 543–568
Nutrition and Athletic PerformanceAcademy of Nutrition and Dietetics,
Dietitians of Canada, and the American College of Sports Medicine
The performance of, and recovery from, sporting activities are enhanced by well-chosen nutrition strategies
Nutrition and Athletic PerformanceNutrition and Athletic PerformanceAcademy of Nutrition and Dietetics, Academy of Nutrition and Dietetics,
Dietitians of Canada, and the American College of Sports MedicineAmerican College of Sports Medicine
TThe performance of, and recovery from, sporting activities are enhanced by well-chosen nutrition strategieshe performance of, and recovery from, sporting activities are enhanced by well-chosen nutrition strategies
http://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx
Best Practices Are Very Circumstantial & Evolving Rapidly!
Forward based conjecture vs . Evidence based research
Performance requires risk!
High aspirations, expectations and standards
vs. High Performance
Signature Process vs Best Practices
Plan – Execute – Review
“Marginal Gains” – continuously improvingevery aspect a little bit at a time
Kaizen – continued improvement
Steve Norris
Forward based conjecture vs . Evidence based research
Performance requires risk!
“Marginal Gains” – continuously improvingevery aspect a little bit at a time
Kaizen – continued improvement
Nutrition and Athletic PerformanceNutrition and Athletic PerformanceKey Tenets of a High Performance Diet
1) Immune - Game Day Availability NOT INJURED or SICK!Highly trained athletes walk a tightrope between training hard enough to achieve a maximal training stimulus and avoiding the illness and injury risk associated with an excessive training volume (dysfunctional over-reaching/OT or Unexplained Underperformance Syndrome - UUPS: http://bmjopensem.bmj.com/content/1/1/e000063.full.pdf)—— 2) Energy Availability - Active vs. Inactive Day Feed Rates / TimingPeriodized, taking into account the needs of daily training sessions (which can range from minor in the case of “easy” workouts to substantial in the case of high quality sessions (eg, high intensity, strenuous, or highly skilled workouts) and overall nutritional goals (Active vs. Inactive Day Feed Rates)
Timing of nutrient intake and nutritional support over the day and in relation to sport rather than general daily targets. Pre-, During and Post-Event Eating—— 3) Recovery - Readiness To Train or Compete Personalized Plans - calculate needs using guidelines per kg or lb of body mass (fat mass or fat free mass) for nutrients (eg, energy, carbohydrate, and protein) to be scaled to the large range in the body sizes of athletes. Reality is we are trying to use realtime monitoring to dial in individual loads and minimize non-functional overreaching, illness, and injury. (Internal Biometric Monitoring vs. External Load Monitoring).
Body Composition associated with optimal performance is now recognized as an important but challenging goal that needs to be individualized and periodized. Care should be taken to preserve health and long term performance by avoiding practices that create unacceptably low energy availability and psychological stress (Frame).
Sport Culture / Diversity - take specificity and uniqueness of the event, performance goals, practical challenges, food preferences, and responses to various strategies (addressing cultural diversity of teams w/food supply critical).
Unexplained Underperformance Syndrome - UUPS: http://bmjopensem.bmj.com/content/1/1/e000063.full.pdf)
Periodized, taking into account the needs of daily training sessions (which can range from minor in the case of “easy”
Timing of nutrient intake and nutritional support over the day and in relation to sport rather than general daily targets.
Personalized Plans - calculate needs using guidelines per kg or lb of body mass (fat mass or fat free mass) for
Body Composition
Sport Culture / Diversity - take specificity and uniqueness of the event, performance goals, practical challenges, food
illness and injury risk
1) Immune - Game Day Availability NOT INJURED or SICK!
2) Energy Availability - Active vs. Inactive Day Feed Rates / Timing
3) Recovery - Readiness To Train or Compete
Less Down Time
DueTo Illness
Step 1Foods
Energy Onboard For Quality Work
Step 2Foods
Less Muscle Soreness & Improved
Recovery Time
Step 3Foods
Organize Feedings At Home…
And On The Road....
MEMORIAL STADIUM
TRAINING TABLE &
’95 FIESTA BOWL NEBRASKA TEAM
HOTEL
Fueling Tactics®: Making Food Coachable2005 SUPER BOWLNEW ENGLAND PATRIOTSTEAM ONLYDINING ROOM
“A well organized approach to educating and feeding athletes can make a difference, especially at the highest levels of sport. Dave’s Fueling Tactics®
systems is a time testedperformer.”
Bill BelichickHead CoachNew England Patriots
Three Step Systemfresh food focus
Energy Availability Periodized:Coaching
athletes on the appropriate way to up-regulate or down-regulate
non-protein calories (sugar, starch and fat)
relative to activity.
Meal
Snack
Meal
Snack
Meal
Snack
Timing…Can Combine & Reorder Based On Schedule
MikeMancias@MikeMancias1
Personalize
Protein rec. for endurance and strength trained athletes range from 1.2 to 1.7 g/kg (0.5 to 0.8 /lb) body weight per day or ~1 g pro / lb. fat free mass. http://www.ncbi.nlm.nih.gov/pubmed/11128862
Personalize
http://www.ncbi.nlm.nih.gov/pubmed/21793767 (J Sports Sci. 2011;29 Suppl 1:S7–15. doi: 10.1080/02640414.2011.588958. Epub 2011 Jul 28.)
Frequently find athletes entering pre-season training attempting to continue offseason feed rates used to mobilize body fat!
Periodization based on demands of training typical range based on fat free mass: -20.6 kcals / lb. on active day -13.6 kcals / lb. on inactive days (no less than)
NOTE: Lean female athlete 9 x more likely to restrict than lean males.
Within 5 days bone mineralization declines abruptly as energy availability declines below 13.6 kcal / lb. FFM/ day, as do concentrations of: -insulin-like growth factor-1-triodothyronine (T3). -Along with low Vit D, low kcals intake in males can lower free testosterone (low values FT < 1.5 ng/dL).
Energy Availability - How Little Is Too Little?
-20.6 kcals / lb. on active day -13.6 kcals / lb. on inactive days (no less than)
Frequently find athletes entering pre-season training attempting to continue offseason feed rates used to mobilize body fat!
Within 5 days bone mineralization declines abruptly as energy availability declines below 13.6 kcal / lb. FFM/ day, as do concentrations of:
Page Page
Pacific Sports – Optimal Windows of Trainability (Balyi and Way 2005)
Windows of Trainability
Chronological Age
Biological Age
Training Age “understand the
downside of early
specialization”
Long Term Athletic Development (LTAD)
Biological Age
FRAME: Trunk Length & Robust Characteristics“Obesity Trait”
Genes & Frames
w/AgePlay Lighter!
Dietary AGE content may be a crucial determinant for accumulation of AGE cross-links in tendons and for tissue compliance. The results demonstrate how systemic metabolic factors may influence tendon health.
With aging, muscle ECM hydroxyproline content increased twofold and advanced glycation end-product protein adducts increased threefold, whereas collagen fibril orientation and total ECM area were not different between muscles from adult and old mice.
The greatest of contributors by far of AGEs/ALEs by food (Table II) seem to be dairy products130 (Figure 1), bread, and meat, not only because they are rich in these substances but also as these foods constitute the bulk of modern food, especially in the western world. Also, plants contribute to accumulation of AGEs/ALEs in the body, especially fruits, which contain larger amounts of fructose, which is highly reactive with proteins. However, consumption of carbohydrates seem mainly, or only, to be of considerable risk when consumed as industrially concentrated products, refined sugar, and high-fructose corn syrup.91
http://www.andjrnl.org/article/S0002-8223%2810%2900238-5/fulltext?dialogRequest=
cross-links in tendons and for tissue compliance. The results demonstrate how Dietary AGE content may be a crucial determinant for accumulation of AGE cross-links in tendons and for tissue compliance. The results demonstrate how cross-links in tendons and for tissue compliance. The results demonstrate how systemic metabolic factors may influence tendon healthcross-links in tendons and for tissue compliance. The results demonstrate how Dietary AGE content may be a crucial determinant for accumulation of AGE cross-links in tendons and for tissue compliance. The results demonstrate how cross-links in tendons and for tissue compliance. The results demonstrate how systemic metabolic factors may influence tendon healthcross-links in tendons and for tissue compliance. The results demonstrate how Dietary AGE content may be a crucial determinant for accumulation of AGE cross-links in tendons and for tissue compliance. The results demonstrate how
Nutrition and Athletic PerformanceNutrition and Athletic PerformanceKey Tenets of a High Performance Diet
Workout / Competition / Game Day Contingencies Fuel demands of the event and support cognitive function.Adapt the body to develop metabolic efficiency and flexibility while competition nutrition strategiesfocus on providing adequate substrate stores to meet the fuel demands of the event w/o GI distress and support cognitive fx (coaches). Feeding on the road is big deal!
Fatigue reducing / delaying strategies specific to the event, the environment/scenario in which it is undertaken, and the individual athlete (contingencies for hydration, altitude, cramp mitigation / buffering and possibly neuro-fatigue / nootropics).
Functional Foods / Dietary Supplements Security - A pragmatic approach to advice regarding the use of functional foods and dietary supplements is needed in the face of the high prevalence of interest in, and use by, athletes and the evidence that some products can usefully contribute to a sports nutrition plan and/or directly enhance performance. Athletes should be assisted to undertake a cost-benefit analysis of the use of such products and to recognize that they are of the greatest value when added to a well-chosen eating plan (caffeine, beet powder, plasma volume builders, time released carbohydrate blends, fast digesting-high leucine protein post workout blends / slow digesting before bed, Vit. D, DHA rich fish oil, turmeric, pre-probiotics - joint health-brain health-vision / inflammation / immune). http://www.sciencedirect.com/science/article/pii/S0891584916000307
NOTE: When working with drug tested athletes, all supplement facts panel products should be tested to ensure they are free of banned substances and possibly some functional foods where risk has been identified.
(contingencies for hydration, altitude, cramp mitigation / undertaken, and the individual athlete (contingencies for hydration, altitude, cramp mitigation / buffering and possibly neuro-fatigue / nootropics).
(contingencies for hydration, altitude, cramp mitigation / buffering and possibly neuro-fatigue / nootropics)
We TypicallyEat Our
Last SolidMeal 3-4
Hour PriorTo activity
•Liquid Meals
And Small SnacksCan Be
Consumed1-2 Hour Pre-
Activity
Lots of high water foods from Step #1 like cold fruit, but skip the onions, peppers, pickles
and pungent spices
•Lots of slow
digesting starches like pasta, rice and whole grain bread
•Only small
amounts of the LEAN protein
sources
Analytics - Cross Validates What Coaches Think They See! Quality vs. Minutes.Use of analytics for more objective decision making and efficient organization management.
Tease out key learning to direct / validate forward based conjecture!
Performance Director for the Milwaukee Bucks• Sports Physiologist (B. App. Sci. Hons.) • Sports Technology Development (Ph.D. Aerospace Engineering).
Troy Flanagan
EXTERNALLOAD MONITORINGAccelerometers, RFID,
GPS, Gyroscope, Digital Compass, HR Force Plates, Video…
Shawn ZellSports RD
Assessment of Internal LoadHR/HRV
EEG Glycogen
Cheek Swab Saliva Breath Sweat Urine Blood
Body Comp.
Inter-individual genomic, environmental, and gut microflora variation can contribute to an individual-specific metabotype or metabolomic fingerprint. Each of these factors can influence the others and determine the outcome of the metabotype. Conversely, the individual's metabolome can affect each one of the factors.
Precision Medicine MetabotypePrecision Medicine Initiative
215M Funding in 2016! http://ow.ly/10xdhP
(Endocrine Disruptors)(Metabolomic Fingerprint)Fiber
Elimination Diets
(Dysbiosis)
(Trans-Generational)
Xenobiotics
Blood Type
Adapted…
(Precision Medicine)
(Microbiome Signature)
(Active Pharmaceutical
Ingredients)
(Biometrics)
Starter Kit Price:$593.75 NC9206306 URISYS 1100, 10MD STRT KT PROMO
NOTE: Urisys 1100 UA Starter Kit includes:Meter & 2 strip trays ($937.48 value)Six vials of the Chemstrips10MD/600 Strips ($346.32 value)One vial of calibration strips ($62.71 value)
One training DVD, one operator's manual, and a one year warranty (Total value $1,346.51).
Starter kits save you over $750!
Starter Kit Price:$593.75 NC9206306 URISYS 1100, 10MD STRT KT PROMO
NOTE: Urisys 1100 UA Starter Kit includes:Meter & 2 strip trays ($937.48 value)Six vials of the Chemstrips10MD/600 Strips ($346.32 value)One vial of calibration strips ($62.71 value)
One training DVD, one operator's manual, and a one year warranty (Total value $1,346.51).
Starter kits save you over $750!
Strips ($346.32 value)
one operator's manual, and a one year warranty
Biosensor TechnologyElectrochemical vs. Colorimetric Biochemical Assays
Urine Metabolites Gatorade’s New Gx Sports Fuel Customization Platform
GAMEDAY SIDELINE CRAMP
PREVENTION
<----- Citric Acid 1000 mgPotassium Bicarbonate 344 mg Sodium Bicarbonate 1050 mg
Citric Acid 1000 mg--------> Sodium Bicarbonate 1940 mg
Overloading motor neurons w/ natural TRPV1 and TRPA
activators produces long-lasting inhibition of
electrically-induced muscle cramping: ginger, cinnamon
and capsicum
Diet Analysis Apps
Protein Synthesis
vs. Breakdown
Adapted from Stu Phillips
Adapted from Doug Paddon-Jones
Binge Eaters…Hard To Lean Out!
Joe Public Needs Better
Protein Distribution
Adapted from Stu Phillips
Adapted from Doug Paddon-Jones
• Quality protein consumed in a 24-hour period and the amount of times reaching the EAA threshold per day was inversely related to percent central abdominal fat: http://www.nutritionandmetabolism.com/content/9/1/5
For Athletes: Post Workout Protein, Three Meals &
Protein Snack Before Bed
PM Sleep Recovery
Adapted from Stu PhillipsChronobiological Eating
http://www.youtube.com/watch?v=V-4PDiKWNUs
• Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis http://ow.ly/inFiW
8 AM (time restricted) 3 PM
Breakfast Lunch DinnerSnack Snack Snack
Personalized Recovery Meal Pattern1) Figure 1g Protein / Pound FFM Daily
(ex. LeBron = 240 lbs. FFM or 240 g Protein/d or ~34.5 Servings (7g / serv)or BW based 1.2 to 2.0 g/kg/d (0.9 g/lb/d) ex. BW 258 x 0.9 = 232 g Protein/d)
2) Figure 0.054 g EAA per Pound of FFM Min. Serving Goal(ex. 240 x .054 = 13 g EAA per Serving or ~26 g “Net Protein Min. Serving” (50% EAA)
or BW based 0.3 g/kg (0.136 g/lb) ex. 240 x 0.136 = ~33 g)
3) Distribute “Net Protein Min. Serving” at snacks & divide remaining g PRO evenly over three meals
(26 g x 3 = 78 g)(240 g – 78 g = 162 g)(162 / 3 = 54 g)
54 g PRO
~7-8 Serv.
54 g PRO
~7-8 Serv.
54 g PRO
~7-8 Serv.
26 g PRO
~3-4 Serv.
26 g PRO
~3-4 Serv.
26 g PRO
~3-4 Serv.
20–30 g?
The higher the leucine yield of the EAA rich protein sources the better with the ability to stimulate MPS longer per feeding. Example of some leucine rich EAA sources:
mg Leu. Per oz (28,349 mg / oz)
2772 mg – Whey Protein Isolate
2520 mg – Casein Hydrolysate
2464 mg – Egg White Solids
2240 mg – Soy Protein Isolate
1939 mg – Canola Protein Isolate
1904 mg – Vital Wheat Gluten
1875 mg – Dried Egg Whites
1385 mg – Seaweed Dried
1185 mg – Whole Dried Eggs
1124 mg – Parmesan Cheese
1072 mg – Soy Flour
992 mg – Dried Milk
939 mg – Cottonseed Meal
927 mg – Raw Soybeans
843 mg – Dried Egg Yolk
842 mg – Cooked Bacon
829 mg – Swiss Cheese
811 mg – Bison
804 mg – Lean Beef
782 mg – Pumpkin/Squash Kernels
440 mg – Wheat Germ
427 mg – Chunky Peanut Butter, Almonds & Nuts
351 mg – Sunflower Kernels
346 mg – Low Fat Ricotta Cheese & Flax Seed
335 mg - Egg White
329 mg – Almond Butter & Walnuts
312 mg – Cottage Cheese
309 mg – Popcorn w/Oil
279 mg – Yellow Whole Grain Cornmeal
246 mg – Amaranth, Buckwheat & Semonlina
243 mg – Low Fat Cream Cheese
216 mg – Scallops
183 mg – Cooked Lentils
177 mg - Greek Yogurt
172 mg – Regular Tofu
164 mg – Oatmeal Bread
162 mg – Low Fat Yogurt
142 mg – Seaweed
108 mg - 1% Milk
102 mg – Egg Noodle
774 mg – Veal /Lean Lamb Cuts
766 mg – Chicken Breast
746 mg – Fontina Cheese
741 mg – Elk
737 mg – Hard Goat Cheese
725 mg – Lean Pork Cuts
721 mg – Moose
718 mg – Edam or Gouda Cheese
703 mg – Smoked Salmon
687 mg – Gelatin Powder
682 mg – Domestic Duck & Goose
681 mg – Fresh Cooked Tuna
673 mg – Lean Turkey/Ostrich
668 mg – Cheddar & Mozzarella Cheese
655 mg – Beef Jerky
586 mg – Lobster and Caviar
580 mg – Light Tuna/Salmon/Sword Fish
537 mg – Hard Boiled Egg
465 mg – Boiled Shrimp
449 mg – Crab
97 mg – Peas & Hummus
73 mg – Quinoa or Yellow Corn
56 mg – Cooked Oatmeal, Grits or
Brown Rice
42 mg – Coconut Milk
36 mg – Raw Asparagus &
Mushrooms
30 mg – Low Fat Soy Milk
Inter-individual genomic, environmental, and gut microflora variation can contribute to an individual-specific metabotype or metabolomic fingerprint. Each of these factors can influence the others and determine the outcome of the metabotype. Conversely, the individual's metabolome can affect each one of the factors.
Precision Medicine MetabotypePrecision Medicine Initiative
215M Funding in 2016! http://ow.ly/10xdhP
(Endocrine Disruptors)(Metabolomic Fingerprint)Fiber
Elimination Diets
(Dysbiosis)
Xenobiotics
Blood Type
(Biometrics)
Adapted…
(Precision Medicine)
Blood Type
(Microbiome Signature)
(Active Pharmaceutical
Ingredients)
(Trans-Generational)
Talent I.D.
LTADLong Term Athletic Dev.
Talent IdentificationNutrition: Vitamin D
Skeletal muscle is a direct target for vitamin D. Observational studies suggest that low 25[OH]D correlates with functional recovery of skeletal muscle following eccentric contractions in humans. To address this gap in knowledge in relation to damage repair, a randomised, placebo-controlled trial was performed in 20 males with insufficient concentrations of serum 25(OH)D (45 ± 25 nmol/l). Prior to and following 6 wk of supplemental vitamin D3 (4,000 IU/day). Supplemental vitamin D3 increased serum 25(OH)D and improved recovery of peak torque at 48 h and 7 days post-exercise. In vitro, 10 nmol 1!,25(OH)2D3 improved muscle cell migration dynamics and resulted in improved myotube fusion/differentiation at the biochemical, morphological, and molecular level together with increased myotube hypertrophy at 7 and 10 days post-damage. Together, these preliminary data are the first to characterize a role for vitamin D in human skeletal muscle regeneration and suggest that maintaining serum 25(OH)D may be beneficial for enhancing reparative processes and potentially for facilitating subsequent hypertrophy. http://ajpendo.physiology.org/content/309/12/E1019
*Adapted from Ahmed El-Sohemy, U. Toronto (Nutrigenomix Inc.)
80–90% of Celiac Dx Undiagnosed
Gluten Elimination
Tissue transglutaminase (tTG) together with a serum IgA level. If that is elevated, do a biopsy to confirm celiac disease.
Gluten Elimination
Tissue transglutaminase (tTG) together with a serum IgA level. If that is elevated, do a biopsy to confirm celiac disease.
Inter-individual genomic, environmental, and gut microflora variation can contribute to an individual-specific metabotype or metabolomic fingerprint. Each of these factors can influence the others and determine the outcome of the metabotype. Conversely, the individual's metabolome can affect each one of the factors.
Precision Medicine MetabotypePrecision Medicine Initiative
215M Funding in 2016! http://ow.ly/10xdhP
(Metabolomic Fingerprint)Fiber
Elimination Diets
(Dysbiosis)
(Trans-Generational)
Xenobiotics
Blood Type
(Biometrics)
Adapted…
(Precision Medicine)
(Microbiome Signature)
(Active Pharmaceutical
Ingredients)
(Endocrine Disruptors)
2016
Substance Use Disorderscost US over $420 B / year… health care costs, lost
economic productivity, and cost to the criminal justice
system.
Food & Supplement SecurityConventional
Food & Bev. HazardsDietary
Supplement Hazards
Mostly Biological Adulterants: -pathogens
Some Chemical Adulterants -allergens-heavy metals -pesticides -drug residues
Physical Adulterants
Some Biological Adulterants: -pathogens
Lots of Chemical Adulterants
-active pharma ingredients (APIs)
-unaccounted endocrine disrupting
chemicals (EDCs)
?Highly
Fortifiedw/
FunctionalIngredients
Episodic Illness & Deaths
Episodic Positive Drug TestDrug-Drug Interactions
Illness & Deaths
Active Pharmaceutical Ingredients (APIs)
Every week for the past 7! years, the U.S. Food and Drug Administration has identified an average of two dietary supplements being sold to consumers that were “tainted” and “potentially hazardous”
NootrophicJoint Health
4.75 M In Lost Wages3.4 M In Lost Wages
Between these two alone, they lost over 8 M $ in 2016As A Result Of Positive Doping Test From The Use Of
Dietary Supplements Adulterated w/Active Pharmaceutical Ingredients (API’s)!
Supplement Industry Wants To Turn Your Locker Into A Team Distribution Hub!
http://www.usada.org/substances/supplement-411/
NSF Certified For Sport
• Stimulants• Narcotics• Steroids• Diuretics• Beta-2 Agonists• ß-blockers• Masking agents
• www.nsfsport.com
270+ Analytes Onsite GMP Audits
NSF 173 Standard Ahead Of The GameEndocrine Disrupting Chemicals (EDC’s)
Highlights: http://www.sciencedirect.com/science/article/pii/S0308814614003562
• Estrogenic activity is quantified in sports supplements and an exposure and risk assessment performed.• 17"-Estradiol equivalent activity levels were higher than the ADI in 26% of exposure assessment samples.• 17"-Estradiol equivalent activity levels were higher in 66% of exposure assessment samples than levels present in the typical diet.• The predicted hormonal impact of greatest concern is for young boys and postmenopausal women.• Consumers of sport supplements may be exposed to high levels of estrogenic endocrine disruptors.
NSF’s state-of-the-art laboratories, accredited to ISO 17025, conduct routine analyses according to U.S. FDA Standard Methods, AOAC Official Methods, USP monographs and more for:
• Organic and inorganic analyses• Ingredient confirmation• Contaminant analysis• Heavy metals• Pesticide residues• Processing impurities• Dioxin (tetrachlorodibenzoparadioxin – TCDD)• Unknown mixtures
• BPA • Dioxin • Atrazine • Phthalates • Perchlorate • Fire Retardants • Lead • Arsenic • Mercury • Perfluorinated Chemicals (PFCs)• Organophosphate pesticides• Glycol Ethers
Environmental Working Groupwww.ewg.org
Also:-Organophosphate Flame Retardants – triphenyl phosphate-Anti-Diabetic & Chemo Meds – Avandia
+,-)./01234.2)56)78.)9:;)<4.)=5>.=?)71)@16745A37.)23A27<6B<==?)71)C52.<2.)<6C)C?2D36@B16)<@4122)78.)83E<6)=5D.20<6F)G578)@1272)A.56H)E14.)78<6)@A$'6$B%$C$DE?F
Substance Use Disorders cost US over $420 B / year… health care costs, lost economic productivity, and cost
to the criminal justice system.
NOTE: EDCs assessed here only represent an extremely
small subset (<5%) of all EDCs
Inter-individual genomic, environmental, and gut microflora variation can contribute to an individual-specific metabotype or metabolomic fingerprint. Each of these factors can influence the others and determine the outcome of the metabotype. Conversely, the individual's metabolome can affect each one of the factors.
Precision Medicine MetabotypePrecision Medicine Initiative
215M Funding in 2016! http://ow.ly/10xdhP
(Endocrine Disruptors)(Metabolomic Fingerprint)Fiber
Elimination Diets
(Trans-Generational)
Xenobiotics
Blood Type
Fiber
Elimination Diets
Xenobiotics
(Biometrics)
Adapted…
(Precision Medicine)
(Microbiome Signature)
(Active Pharmaceutical
Ingredients)
(Dysbiosis)
The trillions of commensal bacteria that make up the intestinal microbiota which are primarily composed of five microbial phyla, encompassing Firmicutes, Bacteroidetes, Actinobacteria, Proteobacteria and Fusobacteria.
Lack of Polyphenol Rich Fresh Produce or Early ProcessingUse of Packaged-Processed Food & Potential Emulsifier and EDC ExposuresHigh-Fat, High-Sugar = increase of clostridia and decrease in Bacteroidetes.All TYPICAL of Vending, Concession or Fast Food!!!
Lack of Polyphenol Rich Fresh Produce or Early ProcessingUse of Packaged-Processed Food & Potential Emulsifier and EDC ExposuresHigh-Fat, High-Sugar = increase of clostridia and decrease in Bacteroidetes.All TYPICAL of Vending, Concession or Fast Food!!!
http://onlinelibrary.wiley.com/doi/10.1111/jhn.12371/full
Dysbiosis vs. Diversity
Adequate Dietary Fiber More Bacteroidetes and decrease of Firmicutes.
Obese humans have more Firmicutes
EDC’s – Triclocarban (3,4,4"-trichlorocarbanilide; TCC) is an antimicrobial products and impact on microbiota composition. Increased ratio of Enterobacteriaccae leads to food sensitivities later in life, which may indicate that TCC may have some later life health outcomes.http://www.endocrinologynetwork.com/diabetes/gut-micriobiome-may-impact-diabetes-development
Mounting evidence indicates that gut microbiota composition affects obesity and diabetes, as does exposure to environmental chemicals. The toxicology and pharmacology literature also suggests that interindividual variations in gut microbiota may affect chemical metabolism via direct activation of chemicals, depletion of metabolites needed for biotransformation, alteration of host biotransformation enzyme activities, changes in enterohepatic circulation, altered bioavailability of environmental chemicals and/or antioxidants from food, and alterations in gut motility and barrier function.
Toxicodynamics of Environmental Chemicals - gut microbe variability on the disposition of environmental chemicals in humans, absorption, distribution, metabolism, and excretion (ADME) of xenobiotics, body burden of environmental chemicals, framework for suggesting how these environmental factors may interact with these diseases, and identify future research needs to further our understanding of these relationships.
chemicals and/or antioxidants from food, and alterations in gut motility and barrier function.
exposure to environmental chemicals. The toxicology and pharmacology literature also suggests that interindividual variations in gut microbiota may affect chemical metabolism via direct activation of
!13G-($'6$*1G*)5.+-*$,.$8,H-(-.)$6''8$&5+I57,.7$35)-(,5<*$)>5)$+'1<8$3,7(5)-$,.)'$6''8$J-$+'.*13-K
Packaged food manufacturers have witnessed tremendous growth in these processed food
industries in the last five years.
This has considerably affected the food emulsifiers industry and an upsurge was recorded in this
industry simultaneously.
Food emulsifiers market is considered to be one of the fastest growing segments of food additives
market due to the growing trend towards reducing the fat content in food products.
http://www.marketsandmarkets.com/Market-Reports/food-emulsifiers-market-972.html
Food emulsifiers changed the species composition of the gut microbiota to become pro-
inflammatory.http://news.gsu.edu/2016/11/04/common-food-additive-promotes-
colon-cancer-mice-georgia-state-university-researchers-find/
Emulsifiers, detergent-like molecules that are a ubiquitous component of processed foods and that can increase bacterial translocation across
epithelia in vitro, might be promoting the increase in inflammatory bowel disease observed since
the mid-twentieth century.http://www.nature.com/nature/journal/v519/n7541/full/nature14232.html. Two common: carboxymethylcellulose and polysorbate-80
Why Fresh? Pathogen-Associated Molecular Patterns (PAMPs)
Looks like it best to hold off on prepping food (mincing, chopping, grinding) until just prior to consumption. Processing too soon before consumption increases the surface area then allows gram-negative bacteria to reach high levels (w108/g) after a short period of storage at refrigeration temperatures!
Herieka et al, found that adherence to a high pathogen-associated molecular patterns (PAMPs) diet for as little as 4 days caused significant increases in total leukocyte, granulocyte and lymphocyte counts. Notably, these markers are considered to be not only very sensitive, if non-specific, indicators of low-grade inflammation, but also independent risk factors for both type II diabetes and atherosclerosis. Obesogen properties reported too!
PAMPs are Food-borne TLR stimulants. PAMPs stimulate the innate immune receptors Toll-like receptor (TLR)-2 or TLR4 (bacterial lipopeptides, BLP, and lipopolysaccharides, LPS, respectively). http://www.nmcd-journal.com/article/S0939–4753(15)30220–9/abstract
Looks like it best to hold off on prepping food (mincing, chopping, grinding) until just prior to consumption. Processing too soon before consumption area then allows gram-negative bacteria to reach high levels (w108/g) after a short period of storage
hold off on prepping food (mincing, chopping, grinding) until just prior to consumption
diet for as little as 4 days caused significant increases in total leukocyte, granulocyte and lymphocyte counts. Notably, these markers are considered to be not only very sensitive, if non-specific, indicators of low-grade leukocyte, granulocyte and lymphocyte counts. Notably, these markers are considered to be not only very sensitive, if non-specific, indicators of low-grade inflammation, but also independent risk factors for both type II diabetes and atherosclerosis
pathogen-associated molecular patterns (PAMPs) diet for as little as 4 days caused significant increases in total
PAMPs are Food-borne TLR stimulants. and lipopolysaccharides, LPS, respectively). PAMPs are Food-borne TLR stimulants.
lipopolysaccharides, LPS, respectively).
Schematic demonstrating some experimentally-examined treatments that increase (green, solid arrows) or decrease (red, dash arrows) function of intestinal epithelial TJ barrier in response to exercise or passive heat. MLCK (Myosin Light-Chain Kinase), PKCi (Protein Kinase Ci). Intestinal epithelial barrier function and tight junction proteins with heat and exercise.
EDC’s (dioxins) Food Emulsifiers Lipopolysaccharides (LPS) Long-Chain Fatty Acids (LCFAs) Acetaldehyde, toxic ethanol (EtOH)
Microbiota
EDC’s (dioxins) Food Emulsifiers Lipopolysaccharides (LPS) Long-Chain Fatty Acids (LCFAs) Acetaldehyde, toxic ethanol (EtOH)
T
EPA
MicrobiotaLactobacillus Acidophilus400mg.d
Adapted from K. Dokladnyhttp://jap.physiology.org/content/120/6/692 Fat Cell Proliferation and Hypertrophy via EDC Exposures
(Metabolism Disrupting Chemicals – Obesogens)
Bruce BlumbergCal. Irvine
EDC’sPAMP’s
Emulsifiers
The highest rate of obesity among demographic groups (race):1) non-Hispanic
blacks at 38.1%2) followed by
31.9% for Hispanics and
3) 27.6% for non-Hispanic whites.
1) Non-Hispanic Blacks
2) Hispanic3) Non-Hispanic Whites
The highest rate The highest rate of obesity among of obesity among demographic groups (race):1) non-Hispanic
blacks at 38.1%%2) followed by
31.9% for Hispanics and Hispanics and
3) 27.6% for non- for non-Hispanic whites. Hispanic whites.
EDC’sPAMP’s
Emulsifiers
SocioeconomicSociocultural
National Institute of Environmental Health Sciences (NIEHS)
To limit exposure to endocrine-disrupting chemicals:-Use healthy building materials (home and work) https://www.healthybuilding.net -Avoid flame retardants in foam and carpet padding, furniture, automobiles and baby products.
http://ehp.niehs.nih.gov/123-a44/ -Request safe dental surface restorations materials
http://www.sciencedirect.com/science/article/pii/S0147651316303475-Avoid excessive use of mild analgesics (acetaminophen, aspirin or indomethacin). http://humrep.oxfordjournals.org/content/28/7/1890.long -Switching to all natural or fragrance-free cosmetics is also an option http://www.ewg.org/skindeep/ -Switch to EDC free household cleaning products and soaps http://www.ewg.org/guides/cleaners-Not microwaving food in plastic containers or covered by plastic wrap. -Washing plastic food containers by hand instead vs.dishwasher. -Avoid using plastic containers labeled w/ numbers 3, 6, or 7 inside the recycle symbol, in which chemicals such as phthalates are used. -Use more fresh food vs. processed / packaged foods / fast foods. http://ehp.niehs.nih.gov/15-10803/-Organic produce on high risk fruits and vegetables. https://www.ewg.org/foodnews/-Drinking / cooking water treatment (RO + carbon filters)
http://www.ewg.org/research/ewgs-water-filter-buying-guide
<—-Clean 15 vs. Dirty Dozen—>
• Prevalence of Celiac Dx (CD) in the U.S. at one in 133 people
(less than 1% of pop.).
• Non-Celiac Gluten Sensitivity (NCGS)
one in 14 people(6% to 7% of the pop.).
• People with NCGS do not get villous atrophy, even
though they can still experience near-identical
symptoms to CD, including diarrhea, bloating, abdominal pain, joint pain, depression,
brain fog and migraines.
Wheat RyeBarleyTriticaleMalt Regular Oats Brewer’s YeastWheat Starch
GLUTEN REALITIES
Rice, Quinoa, Corn, Buckwheat, Amaranth and Millet are safe.
Non-celiac gluten sensitivity (NCGS) is a recently recognized disorder, characterized by the occurrence of symptoms following gluten ingestion. It is often self-diagnosed by the patient, but should be confirmed by the response to a gluten-free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy (WA) must first be ruled out. Eighty six percent of patients reporting gluten-related symptoms have neither NCGS, nor CD, nor WA. Self-perceived gluten-related symptoms are rarely indicative of the presence of NCGS
Non-celiac gluten sensitivity (NCGS) is a recently recognized disorder, characterized by the occurrence of symptoms following gluten ingestion. It is often Non-celiac gluten sensitivity (NCGS) is a recently recognized disorder,
self-diagnosed by the patient, but should be confirmed by the response to a gluten-free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy self-diagnosed by the patient, but should be confirmed by the response to a gluten-free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy self-diagnosed by the patient, but should be confirmed by the response to a gluten-free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy self-diagnosed by the patient, but should be confirmed by the response to a gluten-free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy (WA) must first be ruled out. Eighty six percent of patients reporting gluten-free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy (WA) must first be ruled out. Eighty six percent of patients reporting gluten-free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy
Eighty six percent of patients reporting gluten-free diet, followed by a gluten challenge. Celiac disease (CD) and wheat allergy
Eighty six percent of patients reporting gluten-related symptoms have neither NCGS, nor CD, nor WA. Self-perceived gluten-related symptoms have neither NCGS, nor CD, nor WA. Self-perceived gluten-related symptoms have neither NCGS, nor CD, nor WA. Self-perceived gluten-
NOTE: NCGS was diagnosed on the basis of the disappearance of the symptoms within 6 months of a gluten-free diet, followed by their reappearance with the reintroduction of gluten in the diet for 1 month.
related symptoms are rarely indicative of the presence of NCGSrelated symptoms are rarely indicative of the presence of NCGSrelated symptoms are rarely indicative of the presence of NCGSrelated symptoms are rarely indicative of the presence of NCGSrelated symptoms are rarely indicative of the presence of NCGS
Gluten Gobbling Gen X’ers(35-49 yo, ’65 - ’80)
US retail sales* of gluten-free products rose 11% in 2015 and are predicted to rise a more modest 6% to $1.66bn in 2016.
According to a new report from Packaged Facts, which predicts that as the market matures, growth rates are “expected to slow considerably.”http://www.foodnavigator-usa.com/Manufacturers/US-gluten-free-retail-sales-11-in-2015-6-in-2016-Packaged-Facts Group Speak Become Group Think
Gluten Dairy Sugar Vegan Colors Flavors
Unnecessary Elimination Diets Compared to traditional cultures, the gut
microbiomes of humans in industrialized societies
show a substantial decrease in alpha diversity, loss of
bacterial taxa involved in fiber processing, and an emergence of bacterial
lineages associated with consumption of
agricultural products. Antibiotic use is
suspected to be part of the decline of the
microbiome The diversity. Bacteroidetes vs.
Firmicutes ratio is lower in the Western countries
due to lower fiber and polyphenol rich
foods (more plant and less animal foods and
fat).
Fecal chromogranin A (CgA), a protein
secreted by enteroendocrine
cells, was exclusively
associated with 61 microbial species whose abundance
collectively accounted for 53%
of microbial composition. Low
CgA concentrations were seen in
individuals with a more diverse microbiome.
Environment-Diet-Microbe-Host Interactions
Dysbiosis
Low Polyphenol & Fiber IntakeAntibiotic Use
Elimination Diets
Training Low CHO vs. Ketogenic Diet
Training Low = lowering carb feed rates to <3 g / kg / d for five days or more while fat intake is increased to compensate for lower carb calories with the idea that intramuscular triglyceride stores go up along with enzymes necessary for fat oxidation. Low Carbohydrate, High Fat (LCHF).
LCHF (fat adaptation): • Changes in utilization of muscle glycogen, rather than blood glucose or exogenous glucose, account for the change in carbohydrate use.
• Down-regulation of pyruvate dehydrogenase (PDH) activity explains at least part of the impairment of glycogen utilization as an exercise fuel and possibly a short term decrease in metabolic flexibility.
• Fat-adaptation strategies may actually impair exercise performance, particularly involving shorter high-intensity events or high-intensity phases during a longer event, which require power outputs or intensities of 85–90 % maximum level or above. http://link.springer.com/article/10.1007%2Fs40279-015-0393-9
• Fat-adaptation strategies may actually impair exercise performance, particularly involving shorter high-intensity events or high-intensity phases during a longer event, which require power outputs or intensities of 85–90 % maximum level or above. http://link.springer.com/article/10.1007%2Fs40279-015-0393-9
“ketogenic adaptation,” in which carb intake is reduced to 50 grams per day or ~10% of total kcals. Researchers theorize that after successful ketogenic adaptation occurs, glycogen stores level off around 50% of capacity, which in theory would not inhibit high performance energy demands. That’s because keto-adapted muscles have the ability to utilize fatty acids, and because the brain can utilize ketones with great efficiency.
“because muscle glycogen stores require many days for repletion, whereas even very lean individuals maintain appreciable caloric stores as fat, there is potential benefit in this keto-adapted state for athletes participating in prolonged endurance exercise over two or more days”. However, they also commented on the results of VO2max tests undertaken during each dietary phase with respect to the ketogenic diet: “… the price paid for the conservation of CHO during exercise appears to be a limitation of the intensity of exercise that can be performed … there was a marked attenuation of respiratory quotient [RQ] value at VO2max suggesting a severe restriction on the ability of subjects to do anaerobic work”endurance at sub-maximal intensities was preserved at the expense of ability to undertake high-intensity exercise. Both Training Low & Keto increase risk for unexplained underperformance syndrome (UUPS) in athletes who train chronically.
The current focus of the LCHF diet movement appears to lie in ketogenic adaptation, or chronic adaptation to a carbohydrate-restricted diet (<50 g/day carbohydrate) with high fat intakes (>80 % of energy). Additionally recommended characteristics include maintenance of moderate protein intake at ~15 % of energy or ~1.5 g/kg/day, with the note that intake should not exceed 25 % of energy intake or ketosis will be suppressed, and the need to ensure adequate intake of sodium and potassium at 3–5 and 2–3 g/day, respectively [6]. Many of the theorized benefits from the LCHF diet are claimed to come from the adaptation to high circulating levels of ketone bodies, which provide an additional fuel source for the brain and muscle as well as achieve other health and functional benefits [5, 6]. The amount of energy that can be
Researchers theorize that after successful ketogenic adaptation occurs, glycogen stores level off around “ketogenic adaptation,” in which carb intake is reduced to 50 grams per day or ~10% of total kcals. Researchers theorize that after successful ketogenic adaptation occurs, glycogen stores level off around
Training Low CHO vs. Ketogenic Diet
VO2max suggesting a VO2max suggesting a V severe restriction on the ability of subjects to do anaerobic work
syndrome (UUPS) in athletes who train chronically.
O2max suggesting a severe restriction on the ability of subjects to do anaerobic workendurance at sub-maximal intensities was preserved at the expense of ability to undertake high-intensity exercise. Both Training Low & Keto increase risk for unexplained underperformance syndrome (UUPS) in athletes who train chronically.
B. Both Training Low & Keto increase risk for unexplained underperformance B. Both Training Low & Keto increase risk for unexplained underperformance
3 g / kg or 1.4 g / lb. 50 g / day = 35 lbs.
2 Slices Bread1 Sm. Fruit
1 C. Milk
Quintuple Anvil Triathlon: five Ironman-length races
http://www.nytimes.com/2016/11/06/sports/virginia-quintuple-anvil-triathlon.html
At the beginning of the race, the tables and their goods were neatly arranged — water, electrolyte and muscle-recovery drinks, crackers, soups, cereal, cookies, doughnuts.
By the middle of the race, the food game intensified: pizzas, fast-food burgers, hot dogs — real food loaded with calories and carbohydrates to sustain long periods of exercise.
Thyroid
• Registered Dietitian (R.D.) via Academy of Nutrition & Dietetics
• Certified Strength & Conditioning Specialist (C.S.C.S.)via National Strength & Conditioning Association (Nutrition SIG Co-Founder)
• Master Level V Certified Hockey Coach via USA Hockey
• Advisor: USADA, USA Hockey, MLB/PA, MLB Strength & Coaches Society • American Egg Board, NSF
!"#$%&'$"'!())*))[email protected] • facebook.com/dave.r.ellis • http://twitter.com/fuelingtactics
www.sportsrd.org
Making Nutrition “Coachable” For Over 3 Decades!
Dave Ellis, RD, CSCSPast President / Ambassador3
www.sportsrd.org
#fuelingtactics
Thank You MAND & Go Gophers!