Transcript Fueling Strategy for the Young Athlete

Fueling Strategies for the Young Athlete:
“The Winning Edge”
Tanya Williams MS, CSSD, RD, LDN
Clinical Dietitian & Sports Nutrition Specialist
Energy
“Where Does it Come From?”
• Young athletes require high-quality fuel and a lot of it!
• For young athletes to grow properly, play seriously, and
to stay healthy, they need the right types of food in the right
amount.
• Eating properly for a specific sporting event is as
important as the training itself…if not more important.
• Food is the body’s fuel (energy) supply.
• The human body, requires a certain amount of fuel
(energy) to fuel normal body functions (breathing,
pumping blood, etc.)
– Males (11-14) = 2,500 kcals and Males (15-18) = 3,000 kcals
– Females (11-14) = 2,200 kcals and females (15-18) = 2,500 kcals
Calorie
“A Unit of Dietary Energy”
• “A calorie is an unit of measure for the amount of energy
released when the body breaks down foods.”
• An athlete’s caloric need is dependant on:
– Age, gender, fitness level, activity type, position played, weight or
fitness goals, duration of activity, & intensity of activity.
• Most macronutrients* contain calories; therefore
contributing to the body’s fuel supply.
– 1 gram of carbohydrate = 4 calories; 1 gram of protein = 4 calories; 1
gram of fat = 9 calories, & 1 gram of alcohol = 7 calories
• Micronutrients such as vitamin & minerals do not contain
calories.
* Note: Water is the only macronutrient that does not contain calories
Caloric Expenditure
“Based on the Duration of Exercise”
Event
Energy Required
Exercise < 45 minutes
> 18 kcal/min
Exercise of 1 H
14-18 kcal/min
Exercise > 2H
5-7 kcal/min
(low to mod intensity)
Exercise > 2H
7-10 kcal/min
(mod to high intensity)
Ultra Endurance
10-14 kcal/min
(Ironman or a Tour de France stage)
Jeukendrup, 2010
The Diet Basics for Athletes
 Food is a combination of
many nutrients.
 Each nutrient has a
specific job in fueling the
athlete.
 The key nutrients found
in food are carbohydrate,
protein, fat, vitamins,
minerals, & water.
 An athletes diet should
be about
• 50% carbohydrate
• 20% protein
• 30 % fat
THE ATHLETE’S FUELING GUIDE:
CARBOHYDRATES, PROTEIN, & FAT
Sources of Dietary Energy
“Carbohydrates (CHOs): Premium Fuel Supply”
• CHOs are the body’s first preferred source of fuel for all
athletes.
• CHOs provide immediate energy and can be stored (as
glycogen) as a reserved source of energy.
• CHOs are important for:
– delaying fatigue, improving performance, & maintaining blood
glucose & glycogen storage levels
• Simple CHOs taste sweet and are quickly digested and
provide short term energy (~ 30 minutes).
• Complex CHOs are “starches” and are digested slower
and provide longer term energy (~ 3 hours).
• Good sources of CHOs include whole grain breads &
cereals, pasta, rice, fruits, dairy products, & vegetables.
Food Sources of Carbohydrate
Athlete’s Estimated Need = 5 to 7gm of CHOs/kg of BWT/day or 7 to 10gm of CHOs/kg of BWT/day
Food/Beverage
Serving Size
Amount of CHO (gm)
Banana
1 medium
25
Apple
1 medium
20
2% Milk
8 ounces
12
Fruited Yogurt
8 ounces
50
Baked Potato
1 large
50
Rice (cooked)
1 cup
40
Spaghetti (cooked)
1 cup
40
Baked Beans
1 cup
50
Lentil Soup
12 ounces
33
Bagel
1
57
English Muffin
1
25
Oatmeal (instant)
1 packet
30
Gatorade®
8 ounces
14
(Burke et al. 2001; ACSM 2000; Clark 2003.)
Sources of Dietary Energy
“Proteins: Muscle Enhancing Fuel Supply”
• Protein is the body’s third source of fuel & is not an
immediate source of energy.
• Fuel used for muscle repair after exercise.
• Fuel used to “increase muscle mass, strength, &
power” in strength/power athletes.
– Eating large amounts of protein does not give an athlete bigger
muscles.
• Athletes need more protein than non-athletes and these
needs change throughout the season.
•
Sport played, athlete’s age, condition of the athlete, low total
caloric intake (“making weight”), & timing
Sources of Dietary Energy
“Proteins: Muscle Enhancing Fuel Supply”
• Beef, pork, chicken, turkey, fish, eggs, soybeans, tofu,
milk, yogurt, & cheese are excellent sources of highquality protein.
• Beans, peas, lentils, nuts, seeds, & some grains (quinoa)
provide a lower-quality protein.
• Vegetarian athletes can meet their protein needs via
plant-based foods.
• An assortment of foods of plant foods (nuts, seeds, legumes, &
grains) must be consumed throughout the day to meet nutritional
needs.
• Protein requirements of vegetarian athletes are higher
than those “meat-eating” athletes.
Food Sources of Protein
Athlete’s Estimated Need = 1.2 to 2.0 gm/kg of BWT/day
Food/Beverage
Serving Size
Amount of Protein (gm)
Chicken Breast (skinless)
½ breast (3 ounces)
26
Canned Tuna
1 small can (3 ounces)
22
Skim Milk
8 ounces
8
Vanilla Yogurt
6 ounces
9
Egg
1
6
Cottage Cheese
½ cup
14
Sirloin Steak
6 ounces
51
Peanut Butter
2 tbsp
8
Black beans
½ cup
5
Tofu
½ cup
20
Pasta
1 ½ cup
10
Hamburger
4 ounces
33
PowerBar®
1 bar
10
(ACSM 2000; Phillips 2006; Campbell et al. 2008; Litt 2006)
Sources of Dietary Energy
“Fats: Reserve Fuel Supply”
• Fat is needed for energy & is the body’s second source of fuel.
• Most plentiful source of potential energy.
• Fat in the body is necessary to absorb fat-soluble vitamins,
protect internal organs, and to keep the athlete’s body warm.
• Choose heart-healthy fats, such as canola oil, olive oil, seeds,
tuna, salmon, avocado, nuts, & nut butters.
• Fat requirements of athletes vary depending on the sport
–
–
–
–
Endurance athletes 27-35% of total kcals
Rowers, Skiers, & B-ball athletes 30-40% of total kcals
Figure skating & gymnastics 15-31% of total kcals
Wrestlers 1gm/kg BWT
Food Sources of Fat
Athlete’s Estimated Need = 1.0gm/kg of BWT/day (at least 15% of total kcals)
Food/Beverage
Serving Size
Amount of Fat (gm)
Salmon (baked)
3 ounces
5
Tuna (water packed)
3 ounces
7
Almonds (whole)
1 ounce
15
Peanuts
1 ounce
14
Soy Nuts
1 cup
10
Sunflower Seeds
1 ounce
14
Peanut Butter
1 tablespoon
8
Tofu
1 piece (2 ½ “ by 2 ¾” by 1”)
5
Miso
1 cup
13
Avocado
1 whole
30
Olive Oil
1 tablespoon
14
Corn Oil
1 tablespoon
14
Safflower Oil
1 tablespoon
14
(ACSM 2000; Phillips 2006; Campbell et al. 2008; Litt 2006)
Estimated CHO, Protein & Fat Needs
Calorie level
CHO (gm) 55-65%
Protein (gm) 15-20%
Fat (gm) 20-25%
1500
206/244
56/75
33/42
1800
248/293
68/90
40/50
2000
275/325
75/100
44/56
2200
303/358
83/110
49/61
2500
344/406
94/125
56/69
2800
385/455
105/140
62/78
3000
413/488
113/150
67/83
3200
440/520
120/160
71/89
3500
481/569
131/175
78/97
3800
523/618
143/190
84/106
4000
550/650
150/200
89/111
Stephenson, Jane and Bader, Diane. Health Cheques™: Sports Nutrition Guide. Mankato, Mn: Appletree Press, 2005.
Vitamins & Minerals
“The Body’s Sparkplugs”
• Vitamins and minerals are
small yet powerful
nutrients.
• They do not contain
calories, but help to unlock
energy stored in food.
• Their job is to protect the
body against disease, and
to build strong, healthy
bones.
THE ATHLETE’S FUELING GUIDE:
FLUIDS & WATER
The Importance of Hydration
 Fluid is the most important nutrient for young athletes.
 Fluid is essential for:
• Digestion & absorbing food; removing metabolic waste products;
keeping joints lubricated, keeping normal plasma electrolyte levels,
& cooling the body
 Many factors contribute to the amount of fluid your body
loses
• weather conditions; type, intensity, & duration of the exercise; level
of conditioning; sweat rate, and clothing/equipment
 Learning how much to drink, what to drink, and when to
drink it directly influences an athlete’s performance.
 Ignoring the proper guidelines impairs performance, and
might even create dangerous, possible life-threatening
situations.
 Fluid need for Athletes: 2.7 L/day for women & 3.7 L/day for
men*
(Institute of Medicine, 2004)
Dehydration: “The Signs & Symptoms”
% of Dehydration
Symptoms
0 to 1%
Thirsty
2 to 5%
Headache, fatigue, impaired performance, nausea,
dry mouth, chills, & clammy skin
6%
Increased body temperature
8%
Increased body temperature, dizziness, & weakness
Over 8%
Heat stroke- sweating stops, high temperature,
disorientation, & death
Litt, 2006
Choosing the Right Type of Fluid
Exercise Conditions
Drink
Exercise lasting < 30 minutes
Nothing, water
≤ 1 H of low to mod-intensity exercise
Water
< 1 H of high-intensity exercise
Hypotonic or isotonic
sports drink
> 1 H of high-intensity exercise
Hypotonic, isotonic sports drink
or glucose polymer drink
Hypotonic Drink: “sports water,” 4 gm of CHO/100 ml
Isotonic Drink: “sports drink,” 4-8 gm of CHO/100 ml
Hypertonic Drink: “soft drinks & fizzy drinks,” > 8gm of CHO/100 ml
The Athlete’s Fluid Regime
Fluid Regime: Pre-exercise
• Goal: To normalize fluid &
electrolyte levels prior to any
type of activity/training.
• Athletes need ~80 to 96 ounces
of fluid/day
• In general, 2 hours prior to
exercise drink 16 ounces of
fluid.
• Consume water-containing
foods at meals such as grapes,
water-melon, apples, celery,
peaches, lettuce & cucumbers.
Fluid Regime: During Exercise
• Goal: To prevent
dehydration & changes in
electrolyte levels
• During practice, an athlete
should keep a fluid bottle and
drink ½ cup (4 oz.) every 15 to
20 minutes.
•
1 gulp = 1 oz.
• Obtain a weight before & after
practice, drink ~ 3 cups (24 oz.)
of fluid for every pound lost
THE ATHLETE’S FUELING GUIDE:
REFUELING/RECOVERY
CHO & Protein Refueling
“Recovery from Extensive Exercise”
1.
After practice or competition
it is essential to replenish the
muscle(s) with CHOs &
protein lost during exercise
 Liquids (sport drinks), “Food”
(high CHO choices) or Solids
(sport bars & gels)
2.
Pattern for Repletion:
 ~1.2 to 1.5gm of CHO/kg of BWT
& 0.3-0.4 grams of protein/kg of
BWT within 30-45 minutes after
exercise.
 Follow up with more CHOs over
the next several hours.
Recovery Fuel Chart
Beverages/Shakes
Calories
CHOs (gm)
Protein (gm)
Boost High Protein (8 oz.)
360
45
14
Cytomax sports drink (1 scoop)
90
22
0
Cytomax recovery drink (12 oz.)
348
18
26
EB Whey Juice (16.9 oz.)
210
40
15
Eight Ball Nutrition Gator Whey (1 scoop)
80
14
6
Endurox R4 (12 oz.)
270
52
13
Ensure High Protein (8 oz.)
250
42
9
Ensure Plus (8 oz.)
350
51
13
Gatorade Nutrition Shake (11 oz.)
370
54
20
Gatorade Recovery Drink (8 oz.)
60
7
8
Muscle Milk RTD Collegiate (11 oz.)
250
28
18
PowerBar Recovery (12 oz.)
135
30
4.5
Rockin’ Refuel (12 oz.)
280
45
20
Performance Nutrition for Football, Lisa Dorfman
Recovery/Electrolyte Foods
“Recovery from Extensive Exercise”
When you sweat, you lose not only water, but also some minerals (electrolytes)
such as potassium, sodium, calcium, & magnesium that help your body function
normally.
Electrolyte
Average of Amount/2 lbs. of Sweat
Food Comparison
Sodium
800 mg (range 200-1600 mg)
1 qt. of Gatorade = 440 mg of Sodium
Potassium
200 mg (range (120-600 mg)
1 med banana = 450 mg of Potassium
Calcium
20 mg (range 6-40 mg)
8 ounces of yogurt = 300 mg of calcium
Magnesium
10 mg (range 2-18 mg)
2 Tbsp. of PB = 50 mg of magnesium
(Clark, 2008).
You can easily replace the loss by eating and/or drinking after training:
Potassium: potatoes, yogurt, OJ, bananas, pineapple juice, raisins, cran-apple juice, or Gatorade®
Sodium: chicken noodle soup, pretzels, cheerios, bread, pizza, mac & cheese, bagels,
or add salt to your food
Magnesium: whole grains & whole-grain breads, nuts, seeds, green leafy vegetables, potatoes, beans,
avocados, bananas, & dairy products
Calcium: dairy products, broccoli & dark green, leafy vegetables, soy foods & foods fortified with calcium
(OJ & cereal)
Food Sources for Fighting Inflammation
Food
Blueberries
Pineapple
Inflammation Fighting
Compound
Tips
Add blueberries to your cereal, to
yogurt, or to a smoothie
Anthocyanins
Drink a glass of pineapple juice at
breakfast, add a fruit cup to lunch or
snack time, or add to a smoothie
Bromelian
Add to a meal or snack, to smoothies,
cereals, and salads; use tomato sauce
on pastas and meats, add dark cheery
juice to smoothie or drink alone after
a training session
Apples, Apple Juice, Citrus,
Cranberries, Raspberries,
Tart Cherries, & Tomatoes
Quercetin
Watermelon
Vitamin C & Beta Carotene
Papaya
Papin & Chymopapain
Ginger Extract
Gingerols, shogals, paradols &
zingerone
Hot Peppers
Capsaicin
Add to meals or snacks
Add to salads, smoothies, or yogurt
Add 1 tsp (2gm)/1 Tbsp fresh/2mls to
smoothies, dressings, or other juice
blends
Add to sauces, soups, or vegetable
juices
Performance Nutrition for Football, Lisa Dorfman
THE ATHLETE’S FUELING GUIDE:
THE GAME DAY PLAN
The Plan
30
minutes
Pre-Workout Meal
Morning Workout
(See “Pre-Training Meal”)
35
minutes
(See “During Training Fuel”)
Breakfast
(CHO*, Pro, Fat, Fluids,
See “Recovery Sheet”)
2-3 H
Afternoon Workout
30
minutes
(See “During Training Fuel”)
Pre-Workout Meal
2-3 H
(See “Pre-Training Snack”)
Lunch
(See “Pre-Training
Meal”)
35
minutes
Dinner
(See “Recovery Sheet &
Post-Training Meal”)
2-3 H
Snack/Late Night Breakfast
(CHO*, Pro, Fat, Fluids)
Meals: CHO choices should be comprised of complex CHOs, should include lean
protein choices, a moderate amount of fat, & plenty of low-calorie fluids.
Snacks: CHO choices should be comprised of simple CHOs, should be low in
protein & fat, & need to include a sports drink.
The Value of Pre-Training/Performance Meals
• Pre-training/performance meals are those meals consumed
3 to 6 hours before “activity.”
• The purpose of this meal “is to keep blood sugar levels within
a normal range (stabilize energy) and to add to the existing
stored energy (glycogen) so that an athlete has the maximum
amount of fuel before the event.”
• A pre-training/performance meal usually takes around 3 to
4 hours to digest.
• A pre-training/performance meal should contain a
carbohydrate source, a fat source, and a protein source.
The Value of Pre-Training/Performance Meals
• A pre-training/performance meal should always be a meal
“known” and “tolerated” by the athlete (do not introduce
new foods).
• A pre-training/performance meal should not contain large
amounts of fiber or fatty/fried foods.
• A pre-training/performance meal should taste good.
Sample Pre-Practice/Training Meals
Meal Type
Amount of CHO (gm)
Meal One
1 cup of cranberry juice
2 Belgian waffles w/syrup
1 yogurt smoothie
1 medium banana
2 cups of coffee
33
126
44
28
0
Totals: 221
2 cups pasta w/1 cup red sauce
1 cup veggie salad
1 medium orange
1 multigrain roll
1 cup of low-fat milk
116
14
15
14
12
Totals: 171
1 chicken sandwich (on wheat bagel)
1 cup pasta primavera
¼ cup raisins
2 cups of water
58
52
33
0
Totals: 143
Meal Two
Meal Three
Nancy Clark, 2006
The Value of Pre-Training/Performance Snacks
• Pre-training/performance snacks are those consumed 15
minutes to 1 hour before “activity.”
• The purpose of this meal is to “further fuel the athlete right
before the event.”
• A pre-training/performance snack usually takes 15 to 30
minutes to digest.
• A pre-training/performance should contain a
carbohydrate, and avoid protein, fiber, and fat.
• A pre-training/performance snack should always be a meal
“known” and “tolerated” by the athlete (do not introduce
new foods or products).
• A pre-training/performance snacks should taste good.
High CHO Drinks
Beverages
Calories
CHOs
Protein
Fat
(gm)
(gm)
(gm)
Accelerade (20 oz.)
180
36
9
0
Accelerade (1 scoop)
120
21
5
1
All Pro Science Recovery (1 scoop)
118
21
7
1
Boost High Protein (8 oz.)
360
45
14
14
Cytosport-Cytomax Collegiate (11 oz.)
90
22
0
0
EB Whey Juice (16.9 oz.)
210
40
15
0
Ensure High Protein (8 oz.)
250
42
9
6
Ensure Plus (8 oz.)
350
51
13
11
Eight Ball Nutrition Gator Whey (1 scoop)
80
14
6
0.5
Eight Ball pre-packaged (11 oz.)
220
35
15
2
Gatorade Nutrition Shake (11 oz.)
370
54
20
8
Mix 1 Recovery Drink (11 oz.)
200
29
15
2.5
Muscle Milk Collegiate (11 oz.)
250
28
18
8
Rockin’ Refuel (12 oz.)
280
45
20
4
Performance Nutrition for Football, Lisa Dorfman
High CHO Bars
Beverages
Calories
CHOs
Protein
Fat
(gm)
(gm)
(gm)
Balance Big Bar
200
17
22
5
Boulder Bar
220
42
10
2-5
Builders Bar
270
30
20
8
Cliff Bar
250
51
5-12
2
Eight Ball Nutrition Recovery
192
26
11
4
Kashi Go Lean Bar
290
53
11
5
Ironman
230
24
16
8
EAS Myopex Lite
190
27
15
4.5
Muscle Milk Light
170
18
15
6
PB & Whey
140
14
10
5
Power Bar Performance
210
42
6
3.5
Power Bar Protein Plus
300
38
23
6
Power Bar Harvest
240
45
7
4
SOYJOY Bar (blueberry)
130-140
17
4
5-6
Performance Nutrition for Football, Lisa Dorfman
The Value of During Training/Performance Snacks
• During the event snacks are those consumed during breaks of
activity.
• The goal of this snack is to “keep the athlete from depleting
his/her energy store so as to prevent them from hitting the wall.”
• A during the event snack should be an easy to digest
carbohydrate-rich beverage or food.
• A during the event snack should occur every 15 to 30 minutes
depending on the intensity of the activity.
• A pre-training/performance snack should always be a meal
“known” and “tolerated” by the athlete (do not introduce
new foods or products).
• A during training/performance snack should taste good.
Nutrient Timing
During Training Fuel
“Goal 30-60 gm CHO/H”
Food or Drink
Portion required to provide
Portion required to provide
30 gm CHO
60 gm CHO
Sports Drink
500ml
1000ml
250 ml
500ml
Energy Bar
½ - 1 bar
1-2 bars
Diluted Fruit Juice
500 ml
1000ml
Raisins
1 handful (40gm)
2 handfuls (80gm)
Cereal or Bar
1 bar
2 bars
Energy gel
1 packet
2 packets
Bananas
1-2 med.
2-3 med.
(w/6gm CHO/100ml)
Soda
(w/12gm CHO/100ml)
(1:1)
The Value of the Recovery Meal
• Recovery snacks/meals are those meals that are ingested after
training/performance. This small meal is the MOST important
and MOST unrated part of an athlete’s training.
• Recovery eating is essential for “reloading the muscle with
store energy (glycogen).”
• Within 15 to 30 minutes after exercise the muscle are like
sponges and are ready to be refilled with carbohydrates.
• If an athlete does not replete the stores within this time frame,
he/she will have miss the opportunity to “refuel” him/herself for
tomorrow’s training session (leading to a sluggish, lazy, and even
sore feeling).
• A carbohydrate to protein ratio of 4:1 has been proven to be
most effective for recovery.
• If an athlete cannot eat anything after training/performance,
then drinking a beverage is appropriate if the 4:1 ratio is
maintained.
Post-Workout CHOs
Beverages
Calories
CHOs (gm)
2 oz. dry cereal
220
46
2 slices toast
140
24
SOYJOY Breakfast/snack bar
140
17
Plain mini bagels
160
31
12 saltine crackers
150
27
2 cups rice
440
92
2 cups pasta
320
68
1 blueberry muffin (low-fat)
130
20
1 fig cookie
53
11
1 small bag of baked chips
140
24
1 oz. pretzels
106
21
2 cups of orange juice
240
52
1 banana
105
27
20 oz. fruit smoothie
375
84
Performance Nutrition for Football, Lisa Dorfman
Sample Post-Exercise Meals
Meal Type
Amount of CHO (gm)
Amount of Pro (gm)
4 oz. Grilled salmon
1 lg. baked potato
1 slice French bread
2 cups broccoli
1 ½ cups cantaloupe
12 oz. lemonade
0
63
15
16
20
39
Totals: 153
29
7
1
8
2
0
Totals: 47
4 oz. BBQ chicken
1 cup pasta salad
1 medium corn cob
1 cup of carrots
1 cup frozen yogurt
2 cups Gatorade
2
28
28
16
34
32
Totals: 140
27
4
4
2
6
0
Totals: 43
1 Garden burger (on a roll)
1 cup asparagus
1 med. Sweet potato
1 cup fruit salad
1 cup skim milk
29
28
33
26
12
Totals: 143
18
4
3
2
8
Totals: 35
Meal One
Meal Two
Meal Three
Nancy Clark, 2006
The Winning Edge
“Fueling for Peak Performance”
• Healthy Athletes need to know that elite performance requires an
elite approach to both nutrition & training.
• Healthy athletes need to consume a proper mix of the key 5
nutrients regularly in order to help their body to perform &
recover in an appropriate manner.
– Calories, Carbohydrates, Protein, Fat, & Water
• Healthy athletes must be taught to understand:
–
–
–
–
the value of using food as “fuel”
what types of fuels are available to them
how & when the fuel should be used in training & recovery
how much fuel they needed daily to support their healthy training
regime
“ The most basic, and safe training tool
for any athlete looking to achieve
strength, power, and performance is the
food that they eat.”
- John Ivy, Ph.D. & Robert Portman, Ph.D.
References
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Professional Bio
Tanya L. Williams MS, CSSD, RD, LDN
Clinical Dietitian & Sports Nutrition Specialist
Tanya Williams is a clinical, licensed dietitian and sports nutrition
specialist with over eleven years of experience in the field. She obtained her
bachelor's of science degree in chemistry from The State University of New
York at Geneseo and her master’s degree in nutrition sciences from The
Pennsylvania State University at State College.
After completing her clinical residency with Geisinger Health System;
she began her career with the Susquehanna Health System at the Williamsport
Hospital, specializing in cardiac, rehabilitation, and pediatric nutrition. Three
years out of residency, Tanya started her own practice focusing her skills in
the treatment of eating disorders and sport-specific nutrition therapy.
In addition to treating patients privately; Tanya’s practice contracts
Medical Nutrition Therapy (MNT) services to Bucknell University,
Susquehanna University, other area colleges (the Pennsylvania College of
Technology, Lycoming College, and Lock Haven University), The Outreach
Athletic Training Team of Sports Medicine Department of Susquehanna
Health System, and local area high schools, clubs, and organizations. She has
also have served as nutrition counsel for the Eastern Lycoming YMCA and
Bethesda Path Healing and Treatment Center.
The Nutrition Specialists * The Williamsport Building, Suite 212 * Williamsport, PA
17701 * 570.745.3776 * www.THENUTRITIONSPECIALISTS.com