Nutrition & Athletic Performance:Gaining Good Weight – The Right Way!

Cathedral Catholic High School

April 18, 2011

Katie Clark, MPH, RD, CDE

Registered Dietitian

University of San Diego High School ‘96

Overview

Relationship between nutrition & performance

Importance of carbohydrate & protein Pre-workout & recovery nutrition &

snack ideas Dietary supplements: do’s & don’ts Hydration & sports drinks

Why Should Athletes Care About Nutrition?

Food fuels your bodyThe better your fuel – the better your

performance

Nutrition & Performance

Poor Nutrition:

Cramping Undesired weight

gain Undesired weight

loss Early fatigue

Good Nutrition:

Ideal Weight → Speed

Improved Endurance Increased Strength Reduced Fatigue

Carbohydrate

Muscles store carbohydrates as glycogen

Depleted glycogen stores → fatigue

Carbohydrate in breads, fruits, milks, sugar & some vegetables

An athlete’s meals should be MOSTLY carbs with a lesser amount of protein and fat

Carbohydrate: Starches

Food Serving Grams of Carb Calories

Whole wheat bread 1 piece 18 90

Brown rice 1 cup cooked 45 215

Baked potato 1 large 50 220

Tortilla 1 10’ diameter 38 228

English muffin 1 muffin 25 120

Pasta 1 cup cooked 40 200

Pretzels 10 twists 25 110

Oatmeal ½ cup dry 27 150

Raisin Bran 1 cup dry 45 190

FiberChoose High Fiber Whole Grain Breads &

Starches Boys age 14-18 need 36 grams of dietary fiber

per day Girls age 14-18 need 26 grams of dietary fiber

per dayChoose breads, cereal, bars, pasta, crackers, etc. with ≥ 3 g fiber/svg

Carbohydrate: Fruits & Vegetables

Fruit Serving Grams of Carb Calories

Raisins 1/3 cup 40 150

Apple 1 medium 20 80

Banana 1 8’ banana 27 100

Orange 1 medium 18 70

Orange juice 1 cup (8 oz.) 25 100

Vegetable Serving Grams of Carb Calories

Broccoli ½ cup 5 20

Zucchini ½ cup 2 10

Spaghetti sauce ½ cup 22 120

Peas ½ cup 10 60

Carbohydrate: Dairy & Misc.

Dairy Food Serving Grams of Carb Calories

Nonfat milk 1 cup 12 80

Whole milk 1 cup 12 150

Lowfat yogurt ¾ cup (6 oz) 34 200

Soy milk 1 cup 12 120

Cheese 1 slice ½ 100

Lowfat ice cream ½ cup 20 120

Miscellaneous Serving Grams of Carb Calories

Snickers bar 1 34 275

Powerbar 1 45 230

Carbohydrate Loading: Glycogen

For every 1 oz glycogen, muscles store 3 oz of water

Expect 2-4 pounds of water weight with carb loading

Increasing carbohydrates in the DAYS and WEEKS preceding athletic events can ↑ glycogen stores

Protein

Lifting weights builds muscles – eating protein does not

Adequate (but not excessive) protein promotes helps support growth of muscles 0.5-0.75 gram protein/pound body weight Example: 165 pound athlete = 83-124 grams per

day

Excessive protein and inadequate carbohydrate → : Protein used for fuel instead of carbohydrate Inadequate protein for muscle strength & building

Protein: Meat

Meat Serving Pro (g) Fat (g) Calories

Chicken Breast 3 oz w/o skin 22 3 160

Ground beef (10% fat) 3 oz 24 10 200

Salmon 3 oz 22 11 155

Tuna fish, in water 6 oz can 43 5 180

Sausage 1 small item 6 12 130

Pepperoni 15 slices 6 12 135

Protein: Nuts, Beans, Eggs

Food Serving Pro (g) Fat (g) Calories

Almonds ¼ cup 8 19 211

Lentils 2 cups 16 2 250

Black beans ½ cup 8 2 120

Refried beans ½ cup 7 10 120

Peanut butter 2 tbsp 8 16 188

Hummus ½ cup 10 12 200

Egg 1 med. whole egg 6.5 5 78

Egg white 1 med. egg white 4 0 17

Egg substitute ½ cup 15 4 105

Tofu 1 ½ inch cake 6 2 200

Soybeans ½ cup w/o shell 11 6 125

Protein: Dairy

Dairy Serving Pro (g) Fat (g) Calories

Nonfat milk 1 cup 8 0 80

Whole milk 1 cup 8 8 150

Lowfat yogurt ¾ cup (6 oz) 6.5 3 200

Nonfat yogurt ¾ cup (6 oz) 6 0 140

Soy milk 1 cup 7 4 100

Cheese 1 slice 7 7 100

Meeting Needs: Sample Menu

Breakfast

1 cup raisin bran, 1 cup skim milk, 1 cup blueberriesSnack

2 slices whole wheat bread, 3 slices turkey, mustard, lettuce, tomato, 1 appleLunch

2 corn tortillas, 1 cup rice, ½ cup beans, ½ cup chopped chicken, salsaPre-Workout Snack

20 pretzels, 1 carton yogurt

Dinner

2 cups cooked pasta, ½ cup spaghetti sauce, 1 cup broccoli, 2 Tbs cheese, 1 c ice crm

Recovery Snack

2 graham crackers, 2 tablespoons peanut butter

Meeting Needs: Sample Menu

Source: USDA Nutrient Database

Pre-Workout Nutrition

Focus is on carbohydrate

Intake 1-2 hours prior to workout

Avoid high fat and excessive protein before workouts

Stick with familiar foods

Breakfast is essential before morning workouts

Pre-Workout Snack Ideas

Egg or bean burrito Fruit smoothie Fruit + granola + yogurt Banana, apple, orange, pears, etc. Cereal or oatmeal with milk, fruit & nuts Bagel with an egg or egg sandwich Banana with peanut or almond butter English muffin with peanut butter Bran muffin Graham crackers and milk

Recovery NutritionPost Workout Timing Eating within 30 minutes is good…15 minutes is better

Protein + Carbohydrate is Key Creates better muscle refueling & building Reduces cortisol – hormone that breaks down muscle 4:1 ratio of carbohydrate : protein for optimal recovery Carb/Pro drinks are no better for recovery than carb/pro foods

Sodium, Potassium, Electrolytes & Fluid Soups, potatoes, yogurt, OJ, bananas, cheese, breads, pasta Water, sports drinks, high-water fruits (grapes, oranges,

watermelon), fruit juicesGreen MS, Corona BT, Doyle JA, Ingalls CP. Carbohydrate-protein drinks do not enhance recovery from exercise-induced muscle injury. Int J Sport Nutr Exerc Metab. 2008;18(1):1-18.

Recovery Snacks

Yogurt & fruit PB&J sandwich Turkey sandwich Cheese quesadilla Cereal & milk Pita & hummus Dried fruit & nuts High fiber granola bar &

fruit

Recovery Snack Shake

Homemade Shake: 1 cup 1% milk ¼ cup instant pudding ¼ cup powdered milk 4-5 ice cubes ½-1 cup frozen fruit

chunks1 serving = 300 calories,

60 g carb, 15 g protein

What About Bars?

Nothing magical about bars: focus on food first!

All calories give you “energy”; 200-300 calories pre-workout

Bars are not “more digestible” than whole foods

Important to ↑water if eating bars

Dietary Supplements: Steroids

July 2009: two OTC supplements popular among high school football players contain steroids

Tren Xtreme & Mass Xtreme marketed as “potent legal alternative to” steroids; found at Max Muscle retail stores

Illegal steroids concerning for HS boys as artificially high levels of testosterone can stop bones from growing

Short term effects: acne, breast development, irritability, aggression

Longer term effects: liver failure, higher-than-normal hormone levels, CVD (including heart attacks in those under 30), ↑cholesterol, stroke, blood clots

Dietary Supplements: Cont.

Food is sufficient for obtaining 100% of nutrients for most healthy adolescents & teenagers

If you’re not getting all of your nutrients from food…you’re not trying hard enough!

Those with an imbalanced diet may benefit from a standard, generic daily multi-vitamin

Focus on modular proteins (whey) can displace other healthy food and lean protein food intake

Dietary supplements are a highly unregulated, multi-billion dollar/yr industry

Dietary Supplements: Creatine

One supplement that studies indicate intake can increase muscle mass, lean body mass, strength & total work

Most useful in short-burst activities: sprint, Olympic weight lift

2000 NCAA banned creatine for college player distribution from coaches but players can use

Creatine has been associated with asthmatic symptoms, may experience GI upset and/or loss of appetite

Hydration

Sports drinks only if exercising more than 1 hour

Larger body mass = greater sweat losses

Can lose up to 0.5 – 2.0 liters per hour

Sweat = water loss = body’s evaporative cooling mechanism

Monitoring color of urine is best indicator of hydration

Hydration Guidelines

Water Drink extra 4-8 cups of water the day before event Drink 2-3 cups of water two hours before the

event Drink 1-2 cups of water 5-10 minutes before the

event

Snacks If exercising 4-6 hours in the heat, consume salty

foods (pretzels, chips, crackers)

Replenishing Fluids

Weigh yourself before & after 1 hour of strenuous exercise

For every 1 lb lost (16 oz.), replenish with 80-100% of that loss

Spread needs out in 15 minute increments during exercise

Example If you lost 2 pounds (32 oz.) during 1 hr run, replenish

that with 2 X 16oz = 32 oz. over 1 hr of exercise Drink 8 ounces of water every 15 minutes during

exercise (8 ounces times 4 15-minute increments = 32 oz.)

Final Tips

Never try an untested food close to performance time Craving sweets may indicate you are under-eating Small, frequent meals with pre & post workout snacks Milk is the closest thing to a super-food: protein +

carbohydrate + calcium + hydration B Vitamins do not give you energy but insufficient B

vitamin intake will lead to problems with energy metabolism

You can and SHOULD be getting 100% of your nutrient needs from foods and not supplements

For More Information

www.nutritiondata.com www.nutrihand.com www.fitday.com www.sparkpeople.com www.menshealth.com www.gssiweb.com www.scandpg.org www.eatright.org katie@katieclarkrd.com