Amy P. Dunham MA, RD, CSSDUniversity of Connecticut

Nutrition CoordinatorStudent Health Services

6/16/11

Images from Nancy Clark, MS, RD

The Balance Equation - weight maintenance...◦ Calories in = calories out ◦ Weight gain – calories consumed >

calories expended◦ Weight loss – calories consumed <

calories expended

Listen to your body – Mindful Eating◦ Pay attention to its cues! Eat when

you are hungry, stop when satiated.

•Make half your grains whole•Eat a variety of colorful fruits and vegetables•Have 3-4 servings of low fat dairy daily

Keep calorie intake balanced within the day◦ 2/3 calories before dinner◦ 400-1000 calories at each meal Amount to be hungry again in 3 hours

Basic Caloric Requirement◦ 35 – 50 cal/kg BW

Determining caloric needs◦ 1. Estimate resting metabolic rate (10 cal/lb BW)◦ 2. Add more calories for daily activity apart from

purposeful exercise For sedentary multiply by 1.2-1.4, for moderate activity

multiply by 1.5 and for active multiply by 1.6-1.8 ◦ 3. Add more calories for purposeful exercise Add approx. 10 cal per minute of rigorous activity

Adapted from RKTeamNutrition.net and Nancy Clark, MS, RD

Make carbs the foundation of each meal.

Functions:◦ Maintain blood glucose levels during

exercise Affects stamina and endurance

◦ Replace muscle glycogen (stored carbohydrate)

Carbohydrate is stored in--

Muscle Muscle fuel 1400kcal

Liver Blood sugar 320

Blood Brain fuel 80

Adapted from Nancy Clark, MS, RD

Fat is stored in--

Adipose tissue Muscle fuel 70,000

Intramuscular Muscle fuel 1,500

Based on a 150lb man with 12% body fat

Condition of Athlete grams glycogen/kg muscle

Untrained 13

Trained 32

Carb-loaded (or glycogen super compensated)

35-40

Adapted for Nancy Clark, MS, RD

J Bergstrom et al.,1967, “Diet, muscle glycogen and physical performance.”

GLYCOGEN CONTENT

RECOVERY TIME

5 15 25 35 45 hours 5 days

(GM/KG MUSCLE)

Rest/

hard exercise

Carbohydrate Diet

Protein & Fat Diet

24

20

16

12

8

4

6-10 g/kg body weight◦ 30 min- 1 hour moderate exercise:

4-6g/kg BW

◦ 1 hour intense training/ day: 7g/kg BW

◦ 1-2 hours intense training/ day: 8-9g/kg BW

◦ 2-4 hours intense training/ day: 9-10g/kg BW

◦ ** ultra endurance athletes: >12g/kg BW

Adapted from RKTeamNutrition.net

Ranks carbohydrates on their ability to raise blood glucose.

Low GI foods before exercise may provide longer lasting energy (not supported well by research).

High GI foods after exercise may help recover muscles faster (supported better by research).

Low GI foods (long- lasting) High GI foods (quick-acting)

Milk, yogurt Instant rice

Legumes Sugary cereals

Apple, pears Watermelon

Nuts Honey, syrup

Whole grain muffins Carrots

Oatmeal Sports drink

PB&J Poptart

Hard boiled egg

Adapted from RKTeamNutrition.net

Functions:◦ Provides essential amino acids (building blocks) to

the body‟s cells.

◦ Aids in the development of new tissues for growth and repair (tendons, ligaments, skin and muscle).

◦ Helps make important enzymes, hormones and antibodies.

◦ Keep‟s the body‟s cells in fluid balance.

◦ Transports important substances in blood.

Provides a small amount of energy during exercise (<10%).

Adapted from Nancy Clark, MS, RD

Accompaniment to carbohydrate at each meal.

Consume about the same amount at each meal.

1.2-1.7g/kg body weight (some research supports up to 2g/kg BW, however, not for intakes > 2.2g/kg BW) ◦ When need to be at higher range:

New training program

Depleted glycogen stores

Growing

Calorie restricted (extreme energy expenditure or anorexia)

Vegetarians

Injury/rehab

Young/old athletes

Adapted from RKTeamNutrition.net and Nancy Clark, MS, RD

Food Serving size Protein in grams

Turkey and chicken breast

4 oz 30

Soy nuts ½c 30

Grilled fish 4 oz 30

Small fast food milk shake

1 15

Yogurt 1c 10

Hard boiled egg whites

3 10

Spinach cooked 1c 6

Rice, pasta or oatmeal 1 c 5

Cheese 1 oz 5

Mushrooms 7 medium 2.5

Adapted from RKTeamNutrition.net and Nancy Clark, MS, RD

Performance enhancement ◦ Maximizes energy for muscles allowing us to go

harder and longer - avoid “hitting the wall”

Replenishes muscle energy without GI distress

Tops off energy stores

General tips:◦ Provide sufficient fluid Proper hydration

◦ Low fat, low fiber Aids in gastric emptying and decreases GI distress

◦ High carbohydrate foods and fluid – 2/3 of meal Provides energy needed for working muscles

Maintains blood glucose

◦ Moderate protein – 1/3 of meal Builds and repairs muscle tissue

Reduces post exercise muscle soreness

◦ Must be tested during training for athletes to know toleration and enjoyment of pre-competition fuel

Adapted from RKTeamNutrition.net

Time prior to competition

What to drink or eat Examples

30 minutes - 1 hour

Mostly liquids Sports drink and water

1-2 hours Small snack and liquids (1g carb/kg BW)

Sports bar, orange slices and sports drink/water

2-3 hours Small meal and liquids (1-2g carb/kg BW)

Turkey sandwich, banana, 100% fruit juice, sports drink/water

3-4 hours Moderate sized meal and liquids (2-3g carb/kgBW) – 200-300g carb

Pasta and meat sauce, steamed mixed vegetables, fresh fruit bowl, whole grain roll, 100% fruit juice,water/sports drink

Adapted from RKTeamNutrition.net

Generally enhances performance (but not health).

May cause hypoglycemia and fatigue if the athlete is “sugar sensitive”.◦ Safest bet: Avoid sweets 15-45 minutes pre-

exercise

◦ The best energy boosters!

Breakfast and Lunch

Prevent the need for quick energy

Important to eat before running out of fuel

Adapted from RKTeamNutrition.net

◦ Regulate blood glucose after the night‟s fast

Add fuel to an empty gas tank

◦ Improved concentration, cognitive function and performance

◦ Reduce irritability and anxiousness

◦ Weight control

Decreased risk of eating high calorie foods later in the day

Increases metabolism

◦ Increases performance in both endurance and strength exercise

Nancy Clark, MS, RD

Neufer, P, D. et al. J Appl Physiol 62(3):983-988, 1987

STUDY: Athletes with low glycogen stores biked hard for 45 minutes, then sprinted for 15 minutes

Trial Improvements During Final Sprint

#1 Baseline- no fuel or water (snack 5 min before exercise)

---

#2 Sugar (180 cals glucose) + water +10%

#3 Energy bar (270 cals) + water +10%

#4 Breakfast 4 hrs before + Energy bar + water (800cals)

+20%

Ready-to-eat cereal topped with sliced banana, sunflower seeds and yogurt

Bran muffin and yogurt topped with berries

Peanut butter or hummus on whole-wheat toast or soft tortilla and milk

Omelet with veggies and cheese

Instant oatmeal topped with dried cranberries and grated cheese

Breakfast smoothie (milk, fruit and bran in a blender)

Toasted whole-wheat waffle topped with fruit, nuts and ricotta cheese

Granola topped with canned peaches and yogurt

Whole-grain bagel topped with fruit chutney, baby carrots and milk

Not into breakfast food? Try:

◦ Lean ham or deli meat on a toasted English muffin, vegetable juice

◦ Leftover vegetable or cheese pizza only

Adapted from RKTeamNutrition.net and Nancy Clark MS RD

Early morning exercise◦ Preload muscles with a snack before bed like a big bowl

of cereal with milk and a banana and 16oz of water ◦ Get up early enough for a light breakfast (small enough

to prevent GI distress) comprised of fluids, carbs and a little protein Ex: a whole grain bagel with peanut butter, 1-2 cups apple

juice, 16 oz water

Mid-day exercise◦ Breakfast- should be big! It‟s the main pre-competition ◦ A light lunch/ a snack sized meal◦ Booster snack (1 hr before competition) to top off energy

stores

Adapted from RKTeamNutrition.net

Evening exercise (make plenty of time to fuel up throughout the day) Breakfast- oatmeal with walnuts, raisins and skim

milk, a banana, 1-2 cups OJ and 16 oz water

Light lunch/ snack- PBJ with apple slices and pretzels and 16 oz water

Pre-game meal- (3-4 hours before competition) grilled chicken and pasta with sauce, a fresh fruit cup, 1-2 cups of apple or cranberry juice and 16 oz water

Booster snack (only if needed) 1-2 cereal bars or granola bars or trail mix, 1-2 cups of sports drink or water

Adapted from RKTeamNutrition.net

Fried foods

High fat meats

Creamy sauces, soups or gravy

Creamy dressings

Biscuits

Spicy foods

Entrée salads

Cakes, pies or regular ice cream

Sugary cereals

Soda

Whole milk

Foods that have never been tried before!!

Adapted from RKTeamNutrition.net

When necessary:◦ Endurance events lasting 60-90 min.; can add protein if

> 2 hours.

◦ When adequate food and fluid was not consumed prior to the event.

◦ Exercising in the heat, cold or increased altitude.

Goal: ◦ 1. Replace fluid losses

◦ 2. Provide carbs to maintain blood glucose (30-60 g/ hour – 100-300 calories of carbs/hour after 1st hour)

Mixture of 2-3 different carb sources – enhances carb oxidation, providing more muscle energy

Adapted from RKTeamNutrition.net and Nancy Clark, MS, RD

Purpose Food

Carb rich fluid that speeds transport to muscles

Sports drinks, diluted juices (1/2 strength)

Easily digested carb rich foods (hydrate adequately with these)

Sports bar, fruits, roll with jam, sports beans, gels or gummies, hard candies

Supplements for electrolyteloss

Sports drinks or gels and sports beans with fluids

Adapted from RKTeamNutrition.net

16-32 oz of sports drink per hour

1-2 gels per hour + extra water

1-2 packages CLIF SHOT BLOCKS per hour + extra water

1-2 LUNA SPORT MOONS per hour + extra water

1-2 Sharkies Fruit Chews per hour + extra water

1-2 Jelly Belly Sport Beans per hour + extra water

3+ Appleboosters per hour + extra water

1 Powerbar Performance bar per hour

1 Gatorade bar per hour

2+ cups grapes per hour

Additional Food for Fuel Ideas During Exercise

Adapted from RKTeamNutrition.net

Not needed until 90+min. of intense exercise and 2nd bout within 24 hours.

Adapted from RKTeamNutrition.net and Nancy Clark, MS, RD

As little as 10g whey protein + carbs increases muscle synthesis more than carbs alone. (Tang et al., Appl Physiol Nutr Metab, 2007)

Goals◦ Give adequate fluids, electrolytes, and energy

◦ Carbohydrates as the foundation and protein as the accompaniment

Carbohydrate

Ensure rapid and enhanced recovery

Replace muscle glycogen

Protein

For building and repairing muscles

Can reduce muscle soreness

After hard exercise,consume .25-.5g carb/kg body wt – total of 1.5g carb/kg body wt within 2 hours – high GI foods preferred

As soon as tolerable (0-30 minutes post)

Recovery fueling begins + 10-20g protein

1-2 hrs post A meal

Every 2 hours for 4-6 hours Consume snacks

Adapted from Nancy Clark, MS, RD and RKTeamNutrition.net

Food Recovery Options

Carb (g) Protein (g) Cal

Yogurt (flavored (6oz)

26 8 160

Cheerios with milk

32 11 200

Pasta and meat sauce

80 20 450

Adapted from Nancy Clark, MS, RD and RKTeamNutrition.net

Wt (lbs) Carb (g) Pro cal

100 75 20 ~400

150 115 30 ~600

200 150 40 ~800

Adapted from Nancy Clark, MS, RD and RKTeamNutrition.net

Goal - 3x more carbohydrate than protein

Fluid g carb/ 8 oz

g protein/ 8 oz

Beer 8 --

Gatorade 14 --

Coke 26 --

Cranberry juice

43 --

Nesquik (inmilk)

29 8

Endurox R4 35 8.5

Adapted from Nancy Clark MS RD

Eat more: natural sugars Eat less: refined sugars

Orange juice Soda pop

Raisins Sports drink

All fruits Candy

Fruit juices Marshmallows

* Natural sugars are preferable to refined sugars or added sugars

Choose more whole or lightly processed grains- bran flakes, oatmeal, Wheaties- rye bread, pumpernickel bagel, 7-grain rolls- corn tortillas, whole wheat pita, sesame crackers- chili, lentils, hummus, split pea soup- potato, brown rice, whole wheat pasta

Adapted from RKTeamNutrition.net

Percent dehydration

Lbs. lost(for a 150lb person)

Physical effects

1% 1.5 Increase body temperature

3% 4.5 Impaired performance

5% 7.5 G.I. problems, heat exhaustion

7% 10.5 Hallucinations

10% 15.0 Circulatory collapse

Adapted from Nancy Clark, MS, RD

Dark urine

Small volume of urine

Elevated heart rate

Headache

Urine Color Chart*

1-3 reflective of adequate hydration status

Lawrence Armstrong, PhD

Event Fluid goals

2 hours pre-exercise 16-24 oz

15 minutes pre-exercise 8-16oz

Every 15 minutes during 6-12oz, individualize based on tolerance

After exercise 16-24oz/lb lost within 2 hours, until urine is pale

Daily Enough to urinate every2-4 hours

Adapted from Nancy Clark, MS, RD

**Sports drinks (6-8% carb) are good options for moderate to high intensity physical activity lasting longer then 60 minutes.

Dehydration (2-3% body weight lost as fluid)◦ causes a decrease in performance (fatigue)

Fluid replacement after exercise should be 16-24 fl. oz. for every pound lost◦ Weigh self before and after exercise◦ Can calculate sweat rate to determine fluid

needs during exercise

With rehydration it is important to replace electrolyte losses along with fluid

ACSM and ADA Nutrition and Athletic Performance position stand, „09

For high intensity exercise lasting longer than 1.5 hours (i.e. marathon, triathlon, 100 mile bike race).

3 days out – 100-150g carbs + exercise (carbs saved by not exercising get used to “carbo-load” the muscles).

Adapted from Nancy Clark, MS, RD

Iron (RDA - 8mg for men, 18mg for women) ◦ Function – formation of oxygen carrying protein, hemoglobin and

myoglobin, and for enzymes involved in energy production

Calcium (DRI- 1000 mg)◦ Functions – growth, maintenance and repair of bone tissue, maintenance

of blood calcium levels , regulation of muscle contraction, nerve conduction and normal blood clotting

Vitamin D (DRI - 600 IU)◦ Function – assists in adequate calcium absorption, regulation of serum

calcium and phosphorus levels, and regulates development and homeostasis of nervous system and skeletal muscle

◦ 25-hydroxy-vitamin D > 32ng/L (50-80ng/L)

Vitamin C (RDA - 90mg for men, 75mg for women)◦ Higher levels (500-1000mg) may help reduce incidence of respiratory

infections, overtraining syndrome and muscle damage (Evans, W. AJCN 2000 (72):647-652S).

B vitamins◦ Functions – energy production; folate and B12 for red blood cell

production, protein synthesis, tissue repair and maintenance of CNS

Zinc◦ Function – plays a role in growth, building and repair of muscle tissue,

energy production and immune status

ACSM and ADA Nutrition and Athletic Performance position stand, „09

Ergogenic effects maybe more based on CNS (alertness, concentration and reaction time) stimulant – decreased perception of effort

Benefits

◦ Can improve performance in both short and long-term endurance events as well as short, high-intensity exercise

◦ In moderation does not cause dehydration or electrolyte imbalance

Barriers – adverse effects

◦ Anxiety, jitteriness, rapid heartbeat, gastrointestinal distress and insomnia

◦ Therefore, important to test (concerns when caffeine naïve users)

Dose: 1-3mg/kg BW (impacted by tolerance)

ACSM and ADA Nutrition and Athletic Performance position stand, „09

Goals of eating on the go◦ Think about when food is needed and what a meal

at that time should contain

◦ Plan for the fluids lost in both exercise and travel

◦ Be familiar with eateries along travel route

◦ Forecast and pack appropriately

Planning ahead! It is crucial to have a travel pack that supports performance and eating plan

Pack non-perishable items that travel well

Adapted from www.scandpg.org

Choose eateries that allow substitutions so you have flexibility to meet performance needs

Tailor meals and specify: bake, broil, grill roast and „on the side‟◦ Choose lean meats, whole grain, sides of fruits and

vegetables ◦ For example – Outback: Bloomin‟ onion/sauce, t-bone, baked potato with butter and

sour cream, ceasar salad, bread and butter (160g fat) vs. sirloin steak, potato wedges, steamed veggies, bread and butter, fruit (15g fat)

Egg and cheese on: english muffin (10g fat), vs biscuit (25g fat vs croissant (32g fat)

12” Subway – tuna & cheese (74g fat) vs turkey (10g fat)

Adapted from SCAN DPG Handouts

Trail mix with dried fruit, nuts and seeds Fresh fruit and sliced vegetables PB & J sandwich Oatmeal cups CIB or meal replacement shake Egg and cheese sandwich on english muffin or wheat

bread Bagels with nut butters Dry cereal Sports bars String cheese Yogurt (drinkable yogurts), yogurt parfaits Hydrating beverages

◦ Water◦ Sports drinks◦ 100% fruit juices

C-Store- an on campus convenience store◦ Kashi bars, other granola bars, nuts, seeds, dried fruit, sports

beverages, Amy‟s Microwave burritos

Cafes◦ Wraps, salads, bags of nuts, bagels, whole fruit, yogurt parfaits

Options from the Dining Hall-◦ Whole fruit, bagels, multigrain muffins, beverages

Grab N‟ Go◦ Wraps, sandwiches, a cookie or a brownie, 1 pc of fruit, bag of

chips and a drink◦ Breakfast can include oatmeal or yogurt or cereal to go

Brown Bagged Lunch◦ You can work with dining services to be approved to take entire

packed meals out of the dining hall, you would pack up whatever is available that day or you can pack the night before

USM◦ Burritos, salad wraps, warm sandwiches

Female

19 years old

5‟4” 140lbs

Practice/exercises 4x/wk with team (7-9pm) (1x/wk with kinesiology class)

Claims: ◦ Gets tired in tournaments by 3rd, 4th and 5th game

◦ Always hungry during tournaments, hard to find food that agrees with her

Meal Consumed Recommendations for

improvement

Breakfast 1 waffle, syrup, 1

scrambled egg, 1 glass OJ

2 waffles, add 1 cup

strawberries, 2 tbsp syrup,

1 tbsp smart balance butter

Snack Granola bar and coffee

with skim milk

Coffee, ¼ c granola, 1 c berries,

2/3 c yogurt

Lunch Sandwich (2 slice whole

wheat bread, 3 oz turkey,

1 oz cheese, 1 tsp mayo,

lettuce and tomato)

2 slices whole wheat bread, 2 oz

turkey, 1oz cheese, 1 tsp mayo,

lettuce tomato, 1 c carrots, 1/3 c

hummus

Snack Milky way bar 1 kashi mocha java bar

Dinner 4 oz chicken, ¾ c rice, 1 c

mixed veggies, 1 ½ c salad

3 oz chicken, 1 c mixed veggies,

1 ½ c salad, 3 tbsp LF dressing,

¾ c brown rice

Snack 1 ½ c chex, 1 c skim milk 2 c chex, 1 ½ c skim milk, 1

banana, 1 tbsp hazelnut spread

*Based on previous slide

Consumed Recommendeddiet

Calories (kcal) 1904 2800

Protein (g) 91(19%)(1.4g/kg BW)

106 (15%) (1.7g/kg BW)

Carbohydrate (g) 276 (58%)(4.3g/kg BW)

444 (63%) (7g/kg BW)

Fat (g) 50 (24%) 70 (23%)

Calcium (mg) 751 1206

Iron (mg) 23 27

Time Consumed Recommendations for

improvement

7:00am

8:00-10am

Granola bar

Game

Wake up earlier to have light breakfast:

Whole wheat waffle with 1 tbsp syrup

and ½ cup yogurt topping, 16 fl oz.

orange juice, water

10:00am

10:30-12:30pm

Orange slices

Game

1 cup grapes, water

32 fl oz sports drink

12:30pm

1:30-3:30pm

Turkey and cheese on a hard

roll with mayo

Game

Sandwich (2 oz turkey, 2 slices wheat

bread, 1 oz cheese, ½ tbsp mayo)

Powerbar, water

3:30pm Wheat bagel with peanut

butter, orange slices

½ wheat bagel with peanut butter,

orange slices, water

4:30-6:30pm

7:00-9:00pm

Game

Game

16 fl oz sports drink, ½ powerbar, water

16 fl oz sports drink, ½ powerbar, water

9:00pm Light dinner out at

restaurant (grilled chicken

salad at Arby’s)

Arby’s Grilled Chicken salad, raspberry

vinaigrette dressing, baked potato, little

sour cream, banana, 16 fl oz. 100% fruit

juice

Diet Analysis of Tournament

*Based on previous slide

Consumed Recommendeddiet

Calories (kcal) 1473 3369

Protein (g) 87 (24%)(1.35g/kg BW)

96 (11%)(1.5g/kg BW)

Carbohydrate (g) 170 (46%)(2.7g/kg BW)

587 (69%)(9.25g/kg BW)

Fat (g) 49 (30%) 75 (20%)

Calcium (mg) 857 1214

Iron (mg) 8 18

2200

2600

1900

2500

3000

1200

0 500 1000 1500 2000 2500 3000 3500

Minimum Daily Req

Upper Range of Recommendation

Calories Consumed Daily

Minimum Req @ Tournment

Upper Range of Recommendation

Calories Consumed at Tournament

Caloric Intake versus Caloric Need

Travels between 6 - 20 hours

5 games, 2 hours each (usually plays 80+% of games)

No food consumed during games and no carbohydrate beverage unless very hot out

Breakfast is usually only a granola bar

Snacks between competition include whole wheat bagels, orange slices, peanut butter crackers

After day 1 of tournament go out for light meal

After day 2 “feast” large meals, eaten out

Over 90 min of exercise need proper food/fluid timing – carbohydrate needed pre, during and post games

Increase calories during tournament weekend

Carbohydrate and electrolyte fluids needed during and throughout weekend

Better breakfast and recovery foods (evening meal) are needed

Amy P. Dunham, MA, RD, CSSDNutrition CoordinatorUniversity of ConnecticutStudent Health Services234 Glenbrook Rd Unit 2011Storrs, CT 06269ph: (860) 486-0771fax: (860) 486-5300email: amy.dunham@uconn.eduwww.nutrition.uconn.edu

Choosemyplate.gov Nancyclarkrd.com (teaching aids) Rkteamnutrition.net (handouts) SCAN (Sports, Cardiovascular and Wellness

Nutritionists), www. Scandpg.org Nancy Clark‟s Sports Nutrition Guidebook, 4th

ed, 2008. Nutrition and Athletic Performance. The

American Dietetics Association, American College of Sports Medicine and Canadian Dietetics Association. J Am Diet Assoc. 2009

Foodandsport.com University of Arizona Nutrition, Exercise and

Wellness Publications: http://nutrition.arizona.edu/new/publications.phtml

101 Sports Nutrition Tips, Susan Kundrat, MS, RD, 2005 (Coaches Choice)

International Society of Sports Nutrition, http://www.sportsnutritionsociety.org

Sports Nutrition: A Practice Manual for Professionals. Marie Dunford, PHD, RD, 2006

American Dietetics Association, http://www/eatright.org