WHAT ARE YOU PUTTING IN

YOUR TANK?

OBJECTIVES

• Come away with good ideas

• Evaluate what you are currently putting into your body

• Not bore you with high level science – but stillprovide factual information regarding nutrition andhow it relates to athletic performance

• Hit a few different areas besides nutrition (athleticsuccess is a puzzle with many parts)

• Answer any questions you might have

What InfluencesWhat InfluencesAthletic Ability?Athletic Ability?

GeneticsGenetics

Optimal TrainingOptimal Training

Good NutritionGood Nutrition

No “secret” ingredient!No “secret” ingredient!

Why Does Performance Nutrition Matter?

• Good nutrition is important for peak athletic performance

–Fuel (boost activity performance) boost activity performance)

–Repair and Rebuilding (decrease the risk of decrease the risk of injuries, recover fully after workouts and stay healthy)injuries, recover fully after workouts and stay healthy)

Consequences of Poor NutritionConsequences of Poor Nutrition

• Weight lossWeight loss• Strength lossStrength loss• LethargyLethargy• Chronic FatigueChronic Fatigue• Soreness, joint painSoreness, joint pain• Micronutrient DeficitMicronutrient Deficit• Respiratory InfectionsRespiratory Infections• Diminished PerformanceDiminished Performance• ““Overtraining Syndrome”Overtraining Syndrome”

How do we get energy?

• Energy comes from food and is measured in calories (cal vs kcal?)

• Nutrients that give us calories are • Carbohydrates • Protein • Fat

• Nutrients that do not give us energy are Vitamins

• Minerals • Water

MIC

RO

N

UT

RIE

NT

SM

AC

RO

NU

TR

IEN

TS

How many Calories do we need?Female Olympic GymnastsFemale Olympic Gymnasts

– 1900 kcal/day1900 kcal/day

• Tour de France CyclistsTour de France Cyclists– 7,000+ kcal/day7,000+ kcal/day

• College Football Players (in wt gain mode)College Football Players (in wt gain mode)– 7,500-8,500 kcal/day7,500-8,500 kcal/day

• Michael Phelps (Olympic Swimmer)Michael Phelps (Olympic Swimmer)– 12,000 kcal/day12,000 kcal/dayhttp://youtu.be/QXRvXtcSu14

Calculating Resting Metabolic Rate

• Harris-Benedict Equation

Males

RMR = 66.5 + (5 x H) + (13.7 x W) – (6.8 x A)

Females

RMR = 665 + (1.9 x H) + (9.5 x W) – (4.7 x A)

W = kg H = cm A = age

Lbs. to kg – divide by 2.2

Inches to cm – multiply by 2.54

Factoring Physical Activity• Estimating daily caloric need from RMR

Sedentary (no regular exercise)

RMR x 1.4

Moderately Active

RMR x 1.6

Highly Active

RMR x 1.8

Energy NeedsEnergy Needs Calories/lbs 120lbs 160lbs 240lbsCalories/lbs 120lbs 160lbs 240lbs

LOW LOW - sedentary 1560- 1800 2080-2400 3120-3600- sedentary 1560- 1800 2080-2400 3120-3600

ACTVE ACTVE (30-60min) 1920-2160 2560-1880 3840-4320 (30-60min) 1920-2160 2560-1880 3840-4320

MODERATEMODERATE (1-1.5hr) 2280-2520 3040-3360 4560-5040 (1-1.5hr) 2280-2520 3040-3360 4560-5040

HIGHHIGH (1.5-2hr) 2640-2880 3520-3840 5280-5760 (1.5-2hr) 2640-2880 3520-3840 5280-5760

VERY HIGHVERY HIGH (2-3hr) 3000-3600 4000-4800 6000-7200 (2-3hr) 3000-3600 4000-4800 6000-7200

DAILY DIET

2 MOST IMPORTANT MEALS

1.) BREAKFAST

• Make the time to eat breakfast (pop‐tarts don’t count…)

• Quality carbohydrates for sustained energy (oatmeal)

• If you skip this meal it will slow downmetabolism (body goes into starvation mode)

DAILY DIET

2 MOST IMPORTANT MEALS

2.) POST WORKOUT

• within 30 minutes after workout

• Liquid form is best

• Look for 4:1 Carbohydrate to Protein ratio

• chocolate milk is cheapest form

HOW MANY MEALS A DAY?4‐6

Approximately 2‐3 hours between meals

FAT

PRO

CHO

55-65% carbohydrates15-20% protein20-25% fat

Nutrients: the body’s fuel

• Carbohydrates: primary fuel source• Protein: used for repair & maintenance• Fat: secondary fuel source,

insulation, protection, brain • Water: most essential nutrient• Vitamins: colourful foods first• Minerals: supplements second• Fiber: 20-35 grams per day

Digestion Time of Nutrients

0

0.5

1

1.5

2

2.5

3

3.5

4

Hours

CHO

PRO

FAT4 hours

2 hours

1 hour

The Importance of Carbohydrates (CHO)

• Primary source of energy when you are exercising hard

• One should get at least 55-65% of calories from CHO

• The body stores CHO as glycogen in muscles and the liver

• Running out of glycogen = “Hitting the Wall”• Trained muscles store 20-50% more

glycogen than untrained muscles

How many carbs do I need?

Total Calories

per Day60% Carbohydrates

2000 300 grams

2500 375 grams

3000 450 grams

3500 525 grams

Carbohydrate SourcesFood Grams of Carb½ Cup of Pasta 20

1 Slice of Bread 13

Large Baked Potato 30-50

Banana 27

1 Cup Low-Fat Milk 12

1 Cup of Most Beans 40-45

The Problem with Added Sugar

http://ed.ted.com/lessons/sugar-hiding-in-plain-sight-robert-lustig

Protein (PRO)• Needed for building and repairing muscles, red blood

cells, hair and other tissues• Synthesizes hormones• Used for energy when CHO is not available (starvation or

in exhausting exercise)• 15-20% of calories should come from PRO• Excess protein is not stored as extra muscle, it is stored

as extra FAT! A calorie is a calorie!• Your body can only digest so much per feeding• Protein from food provides us with a more balanced diet

than protein supplements • About 1g per kg of body weight is required per day

– Boys 0.9, Girls 0.8, Endurance Athletes 1.2-1.6, Strength/Speed Athletes 1.6-1.7

CARBOHYDRATESBrown riceSweet potatoespotatoes Oatmeal (not processed)

Pastafruit

PROTEINBaked MeatLentilsChickenFishDairy products

GOOD FOOD CHOICES

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood

glucose levels. Choosing low GI carbs - the ones that produce only

small fluctuations in our blood glucose and insulin levels - is the

secret to long-term health reducing your risk of heart disease and

diabetes and is the key to sustainable weight loss.

Glycemic Load – amount of carbohydrates in the food

What is the Glycemic Index?

When to Eat (during competition)

• In order to avoid hunger, delay fatigue, and minimize abdominal cramping– Eat a meal 3-4 hours prior to the event– A small snack about an hour before the event– A snack within 30 minutes of completing the event to

maximize recovery– A meal within 2 hours of finishing

• High Glycemic-Index CHOs during or after exercise

• Low to Moderate Glycemic-Index CHOs prior to exercise because they provide sustained energy

HydrationHydration

                                            

Components of MuscleComponents of Muscle

75% Water75% Water

20%20%ProteinProtein

5% other5% other

Fluids & HydrationFluids & Hydration

Males - 60% body wt.Males - 60% body wt.Females - 50% body wt.Females - 50% body wt.

• Cardiovascular functionCardiovascular function• ThermoregulationThermoregulation• Injury preventionInjury prevention• PerformancePerformance• RecoveryRecovery

Sweat losses during 2 hours of Sweat losses during 2 hours of exercise can = 2 liters or moreexercise can = 2 liters or more

Physiological Effects of Physiological Effects of DehydrationDehydration

• sweat rate blood volume & heart ratesweat rate blood volume & heart rate

• core body heatcore body heat

• cardiovascular functioncardiovascular function -less O2 and nutrient-rich blood to muscles-less O2 and nutrient-rich blood to muscles -more reliance on anaerobic system-more reliance on anaerobic system

• Slower removal of wastes cramping, fatigueSlower removal of wastes cramping, fatigue

Impaired Performance!Impaired Performance!

• Muscle strengthMuscle strength• SpeedSpeed• EnduranceEndurance• EnergyEnergy• Cognitive ProcessCognitive Process

• Risk of InjuryRisk of Injury

95% of muscle cramps are due to dehydration!

WhenWhen Should You Drink? Should You Drink?

WHEN TO DRINK AMOUNT OF WHEN TO DRINK AMOUNT OF FLUIDFLUID

2 hr before exercise 2 hr before exercise 2-3+ cups2-3+ cups

15 minutes before 1-2 cups15 minutes before 1-2 cups

Every 15 minutes DURING 1 cup Every 15 minutes DURING 1 cup

After ActivityAfter Activity 2-3 cups 2-3 cupsWater is fine for <1 hr; sport drinks > 1 hrWater is fine for <1 hr; sport drinks > 1 hr

DehydrationDehydrationPlanned rehydration is necessaryPlanned rehydration is necessary

typically only typically only 1/3 to 2/3 of the1/3 to 2/3 of the

volume lost is replaced voluntarilyvolume lost is replaced voluntarily

• Hockey player average loss of 3-5%Hockey player average loss of 3-5% • 1 lbs weight loss = 16 oz. of fluid 1 lbs weight loss = 16 oz. of fluid

– 160 lbs player loses 5% 160 lbs player loses 5% 8 lbs 8 lbs

– 8 lbs 8 lbs requires 128 oz of fluid requires 128 oz of fluid to equal lossto equal loss – 6 6 20 oz sport bottles = 128oz 20 oz sport bottles = 128oz [3.8L] [3.8L]

Nutrition MISTAKENutrition MISTAKE

Thinking that….Thinking that….

• Sports drinks are only needed for exercise Sports drinks are only needed for exercise lasting more than an hourlasting more than an hour– Not always true if the activity is intense & Not always true if the activity is intense &

occurs in hot, humid conditionsoccurs in hot, humid conditions– Sports drinks actually drive thirstSports drinks actually drive thirst

Energy Drinks?Energy Drinks?

– Different from Sports DrinksDifferent from Sports Drinks– Contain caffeine, other stimulants, sugar, Contain caffeine, other stimulants, sugar,

herbs and vitaminsherbs and vitamins– Safety concerns for athletes!Safety concerns for athletes!– Use nutrition, hydration, and lifestyle changes Use nutrition, hydration, and lifestyle changes

to improve energy levelto improve energy level

WHAT ABOUT….WHAT ABOUT…. 300mg caffeine!300mg caffeine!

RECOVERYAll the hard work in the weight room and inspeed/agility training is worthless without recoveryYour body does not become stronger and morepowerful while working out but while resting

RECOVERY’S 4 MAIN COMPONENTS:

1.) Nutrition2.) Sleep (min 7‐9 hours)3.) Rest between training sessions4.) Choices made on weekends

ALCOHOLThe associated residual effect of the alcoholic hangover has been shown to reduce athletic performance by 20-30%

The Hangover Effect Or Disturbed Recovery Process

Heavy drinking causedmassive suppression of

testosterone between 1.5and 96 hours

(4 days later).(Underwood/Balon 2005)

You are at practice…but your hormones are not…

• American Athletic Institute has studied the impact of alcohol on condition in elite athletes. Impact has shown significant projections in lost physiological condition that correlates to as much as 14 days of lost training effect…for each time drunk…

AMERICAN ATHLETIC INSTITUTE 2005