Periodization for Nutrition 1

PERiODiZATiON

Lorraine C. de Dios, CSCS

PART INutrition Concepts for Sports

SIX CLASSES OF NUTRIENTS

Carbohydrates Protein Fat Vitamins Minerals Water

Nutrient Functions

CARBOHYDRATES:

Provide energy to satisfy the majority of caloric needs;

Optimize glycogen stores;

Allow for muscle recovery after physical activity;

Provide a well-tolerated source of energy during practice and competition;

Provide a quick and easy source of energy between meals to maintain blood sugar.

Nutrient FunctionsPROTEIN:

Energy source (if carbohydrates are depleted)

Delivery of essential amino acids (needed by the body but can’t make)

For developing & maintaining new tissue (growth & injury repair)

For manufacturing enzymes, antibodies, & hormones

Fluid balance (inside & outside cells)

Carrier of substances in the blood (transports vitamins & minerals, & fats to & from cells)

Nutrient Functions

FAT:

Delivery of fat-soluble vitamins (A, D, E, & K)

Delivery of essential fatty acids (the body needs but can’t make)

Energy/muscular fuel (low-intensity activity)

Satiety control

Substance in many hormones

Fat-derivative products:• Medium-chain triglycerides (MCT)•Omega-3 fatty acids•Gamma oryzanol (rice bran oil)•Smilax (sarsaparilla root)

Nutrient Functions

VITAMINS:

Tissue function and health

Immune function (A & C)

Energy metabolism control (B vitamins)

Nutrient absorption (D: calcium & phosphorus)

Nervous system maintenance (folic acid & thiamin)

Antioxidants

Nutrient FunctionsMINERALS:

Skeletal strength (calcium, phosporus, magnesium; flouride)

Nerve function (magnesium & calcium)

Control of the body’s pH (acidity level)

Oxygen transport (iron)

Control of body’s water balance (sodium & potassium)

Energy metabolism (zinc, iodine)

Nutrient Functions

WATER:

Maintains body temperature

Carrier of nutrients to cells

Remover of waste products from cells

Important constituent of muscle

Involved in many body reactions (digestion, processes inside cells)

GENERAL GUIDELINES

Eat a variety of foods.

Balance the food you eat with physical activity to maintain or improve weight.

Consume plenty of grain products, vegetables, & fruits.

USDA & USDHHS Guidelines

Keep fat, saturated fat, & cholesterol in diet low.

Choose a diet moderate in sugars.

Have a diet that is moderate in salt (sodium).

Drink alcohol in moderation.

USDA & USDHHS Guidelines

RDA is an excellent starting point to determine nutrient adequacy.

Energy requirements for athletes are higher as they tend to burn more energy.

Periodic blood test to determine whether nutrient intake is adequate.

Recommended Dietary Allowances (RDA)

BIOENERGETICS OF EXERCISE

Anaerobic Energy (without oxygen)

Very high-intensity activities Short duration (10 secs. – 1.5 minutes)

Aerobic Energy (with oxygen) Lower intensity activities Longer duration (more than 3 minutes)

Energy Systems

Anaerobic Phosphagen System Gycolysis

Fast Slow

Aerobic Oxidative System

Energy Systems

OxidativeLight>3 min

Fast Glyco & Oxidative

Moderate2-3 min

Fast GlycoHeavy30s – 2 min

Phosphagen & Fast Glyco

Intense6-30s

PhosphagenVery intense0-6s

Energy System

IntensityDuration

Energy Systems

Exercise Duration and Nutrient Source

Protein>90 mins

Fat20-90 mins

Carbohydrates10-20 mins

Primary Nutrient Source

Duration of Exercise

SPECIFIC GUIDELINES

Eating for Anaerobic Power

Muscles Involved

Fast-twitch muscle fibers (Type IIB)

Capacity to produce a tremendous amount of power

High capacity to store glycogen (stored carbohydrate)

Low capacity to store triglycerides (fats)

Intermediate Fast-twitch muscle fibers (Type IIA)

Are more like fast-twitch fibers

Can be trained to behave more like either slow-twitch or fast-twitch muscle fibers

Muscles Involved

There must be sufficient energy intake to support a larger mass.

3,500cal = 1lb of muscle mass

To gain 1lb in 1wk, an additional 3,500cal must be consumed over the week. Excess of 500cal/day

Building Lean Muscles

Power athletes often make the mistake of thinking that protein is the key to their success.

Power athletes are even more dependent on carbohydrates than endurance athletes as the muscle fibers they use don’t have the capacity to burn fats effectively.

Energy Demands

1.5 grams of protein per kilogram of body weight (0.8g for non-athletes) due to higher lean body mass.

Excess are either stored as fat or burned as fuel, and increases the need to excrete nitrogen which can lead to dehydration.

Weight loss is due to water loss rather than fat loss.

Energy Demands

Eating for Aerobic Power

Slow-twitch muscle fiber (Type I)

Generally fatigue resistant

Have high capacity for aerobic energy supply

Limited potential for rapid force development

Muscles Involved

Establish a workable strategy for supplying sufficient energy and fluids before and during practice and competition.

Fats contribute a high proportion of the fuel for muscular work.

Carbohydrate is needed for the combustion of fats.

Energy Demands

Require slightly more protein than power athletes

While power athletes must consume sufficient energy to maintain or enlarge the muscle mass, endurance athletes must consume sufficient energy to maintain muscular work over long time periods.

Energy Demands

Desirable Energy Distribution for Athletes

1. For young athletes or small female athletes involved in anaerobic activities

(they have relatively high demand for carbohydrates & a low demand for fats.)

Total Energy Requirement: 1,600-2,000 cal

Carbohydrate: 65% Protein: 15% Fat: 20%


2. For males and females involved in intermediate-intensity sports with both anaerobic and aerobic components.

(they have a relatively high need for carbohydrate, but are better able to use fat for energy due to aerobic training)


Carbohydrate: 60% Protein: 15% Fat: 25%


3. For males and females involved in long-distance, predominantly aerobic sports.

(they have a high need for carbohydrate, but are better able to meet their high energy demands with a slight increase in fat intake due to aerobic training)


Carbohydrate: 55-60% Protein: 15% Fat: 25-30%


4. For male football players (esp. linemen) and some power lifters.

(It is extremely difficult for them to consume sufficient energy w/o some fat but due to the anaerobic nature of their activity, they shouldn’t consume more than 30% of fat)

Total Energy Requirement: 4,000+ cal

Carbohydrate: 60-70% Protein: 12-15% Fat: 18-25%

Timing of Meals and Snacks

Pre-Exercise/Competition

Period immediately preceding (3-6 hours before) competition and/or practice.

Consume 800-1,200cal from carbohydrates

Foods consumed must be foods that have been consumed without difficulty prior to training.

During Exercise/Competition

Eat during exercise/competition when:

Athlete feels uncomfortable hungry Athlete feels shaky or weak Endurance athletes

energy bars, energy gels, banana Carbohydrate drinks

Post-Exercise/Competition

Replenish with carbohydrates that have high glycemic index (GI)

Continue consuming carbohydrates via snacks until the next meal.

Consuming a balanced meal ensures the availability of all substrates for adequate recovery.

Carbohydrate (Glycogen) Loading

Astrand regimen

Sherman/Costill Method

Keys to Good Preparation

Get plenty of rest.

Begin tapering down physical activity 6-7 days prior to competition.

Eat enough carbohydrates to maximize glycogen stores.

Drink sufficient fluids to maximize fluid stores.

Eat frequently (approx. once every 3 hours), to maintain blood glucose and muscle glycogen levels, and to feel good.

Consume enough energy before activity to assure enough fuel in the system to support the activity and to avoid burning muscle as fuel.


Practice the eating and drinking schedule of your competition days in advance, so you know what makes you feel good.

Don’t do anything on competition day that you haven’t practiced doing before hand.

Be ready with everything you’ll need (sports beverage, snacks, etc.) long before the competition day arrives.


PART IIStaying Hydrated

General Recommendation: 8 cups/day - (8x8 ounces = 2 quarts, or

about 1.5 liters)

Athletes: drink every 10-15 minutes- stay within 2% of pre-

exercise body weight - can lose up to 1.5 liters in 1

hour

HYDRATION

Monitoring Fluid Balance During Training

1. Record time before exercise.

2. Get pre-exercise weight (in lbs.)

3. Monitor fluid intake during exercise period.

Staying Hydrated

Monitoring Fluid Balance During Training

4. Exercise time = beginning time – ending time.

5. Get post-exercise weight (in lbs.)

6. Lost fluid = pre-exercise weight – post-exercise weight

Staying Hydrated

The amount of extra fluid that should be consumed is equivalent to one pint of fluid for each pound lost, provided in volumes that range from 2-5 ounces and in time intervals that range from 10-20 minutes.

Staying Hydrated

Rehydration Recommendations

2.253.003.754.505.25

72.7597.00121.25145.50169.75

75100125150175

Amt. of H2O (in pints) to replace to

avoid wt. loss

Weight (lb) after 3%

body weight loss

Initial Weight (lb)

Rehydration Recommendations

6.006.757.508.25

197.00219.25242.50264.75

200225250275

Amt. of H2O (in pints) to replace to

avoid wt. loss

Weight (lb) after 3%

body weight loss

Initial Weight (lb)

PRE-EXERCISE FLUID CONSIDERATIONS

The sensation of thirst should not be relied on as an indicator of fluid need.

Athletes should become accustomed to consuming fluids without the thirst sensation.

Pre-exercise Fluid Considerations

Enough fluid should be consumed prior to exercise that the athlete produces urine that is clear.

Avoid foods and drinks that may have a diuretic (water-losing) impact.


Athlete should consume a large volume of fluid (up to half a liter) approximately 1 to 1.5 hours prior to exercise to assure adequate hydration and to improve gastric emptying.


Athletes seeking to superhydrate should be very careful not to try this technique without careful monitoring especially if they are superhydrating using glycerol.


FLUID CONSIDERATIONSDURING EXERCISE

Fluid Considerations During Exercise

Not needed during the event

Required between events during the course of the entire competition

Consumption of fluids between events

No fluids consumed within 15 minutes of event.

Events lasting less than 30 minutes

Sprints Jumping Throwing Gymnastics

Fluid and Carbohydrate Requirements

Opportunities for Fluid Breaks

Event and Duration


Fluid replacement is needed before, during, and after event

CHO is needed before & after event. Beverages should contain CHO.

Consumption of fluids between events.

Runners should consume some fluid at least every 5km (more often if hot & humid).

Intermediate events lasting less than 1 hour

10-kilometer run Rowing Aerobic class Tennis lesson Track cycling



Event and Duration


Fluids, electrolytes (sodium), and carbohydrate replacement are all recommended during these events.

Marathon runners should consume some fluid at least every 5km.

Triathletes should consume fluids every 10km during cycling and every 2-4km during running.

Endurance events

Marathon 80-kilometer cycling Olympic distance triathlon 5 sets of tennis



Event and Duration



Consumption of fluids at every opportunity, w/ a plan to consume fluids once every 10 mins.

A fluid consumption plan w/ carried fluids must be in place.

Ultraendurance events

Ironman English channel swim Road cycling Stage races such as Tour de France



Event and Duration



Plan to consume fluids at breaks that naturally occur, but no less frequently than once every 10-15 mins.

Team sports lasting around 90 minutes

Basketball Volleyball Baseball Soccer Football

Fluid and Carbohydrate Requirement

s


Event and Duration

Important Considerations:

Have fluids closely available to consume during the exercise.

Avoid sharing your drinking container with others


Important Considerations:

Drink on a fixed schedule, whether you are thirsty or not. The goal is to avoid thirst.

Monitor your fluid intake adequacy by checking your pre- and post-exercise weight.


POST-EXERCISEFLUID CONSIDERATIONS

A large volume of fluid (about half a liter) should be consumed immediately following exercise.

Athletes should consume approximately a quarter liter of fluid every 15 minutes, to achieve a fluid intake of approximately three liters of fluid in three hours.

Post-exercise Fluid Considerations

Fluids should should contain both carbohydrate and sodium, since both are useful in returning the athlete to a well-hydrated state.

Athletes should be encouraged to consume some lightly salted snacks during the period immediately following the exercise.


Twice as much fluid may need to be consumed than the fluid equivalent to weight loss since not all consumed water is returned.

Fluids and foods containing caffeine and related substances (coffee, tea, colas, chocolate, etc.) should be avoided since they increase urinary water loss.


PART IIISupplements and Ergogenic Aids

There are numerous ergogenic aids, ranging from known nutrients to supposed nutrients to herbs with no known chemical content or known active ingredient.

Ergogenic Aids

Nearly all of the substances that work to enhance performance are either: Banned (e.g., ephedrine) Illegal (e.g., anabolic steroids) Pose a real health risk (e.g.,

erythropoietin) Do not work at all

May not be worth the risk to an athlete’s reputation and health.

Ergogenic Aids

Athletes should take a realistic approach and consume a balanced intake of foods that provides sufficient energy and nutrients to support growth, activity, and tissue maintenance.

Training with Supplements

THE END

Thank You!!!

REFERENCES

Benardot, Dan. Nutrition for Serious Athletes. Human Kinetics, 2000.

Benardot, Dan. Advanced Sports Nutrition. Human Kinetics, 2006.

Baechle, Thomas. Essentials of Strength Training and Conditioning. Human Kinetics, 2000.

Eberle, Suzanne. Endurance Sports Nutrition. Human Kinetics, 2000.

Kleiner, Susan. Power Eating. Human Kinetics, 1998.

Documents

Periodization for Nutrition 1