Transcript Sports Nutrition The Right Fuel @ The Right Time For The

Sports Nutrition
The Right Fuel @ The Right Time For The Right Result
By
LTC John A. Ruibal MS,RD,CSSD,LD
‫نخستین وبسایت تخصصی دانشجویان‬
‫رشته تربیت بدنی و علوم ورزشی‬
‫‪The first specialized website‬‬
‫‪for PE students‬‬
“A good Sports nutrition diet will not make an average
athlete World class, but a poor sports nutrition diet
can make a World Class Athlete Average.”
AGENDA
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Hydration
Protein
Carbohydrates
Fat
Pre workout Nutrition
Recovery Nutrition
Supplements / Sports foods
Hydration Needs
• A Simple 1 – 2 % loss
of Body Water can
cause as much as a
10 -15% decrease in
Performance
• That equals an
additional 24 - 36
minutes for a 4 hour
marathon time.
Effect of Dehydration on Physical
Performance
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.5% Increase strain on the heart
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1% drop in body wt from fluid loss
decrease aerobic endurance
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3% Decrease in muscular
endurance
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4% Decrease muscular strength
Decrease in fine motor skills
Heat Cramps
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5% Heat Exhaustion, Cramping,
Fatigue, Reduced mental capacity
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6% Heat Stroke, Physical
exhaustion, Coma
You Know your Dehydrated When
• Your weight is dramatically lower from the
day before. If you feel lighter you need to
start hydrating. If you are 2 lbs lighter then
the day before you will need a liter and a
half to get back into hydration status
• Urine color is dark yellow
• If you are thirsty
Hydration Guidelines
• PREPARE YOURSELF
• Before exercise 2-3 hours drink 17 – 20oz of fluid and
another 7-10oz of fluid 10 – 20 minutes before event
• DRINK OFTEN
• Drink 28 – 40oz of fluid per hour ( at least 7- 10 oz every
15 minutes during activity
• REHYDRATE WITHIN 2 HOURS AFTER EXERCISE
• Drink 20 – 24 oz for every pound lost during activity
TIPS
• Drink smaller amounts more often.
• Drink cool fluids when possible 50 – 58 degrees
will get absorbed faster than room temp
• Drink fluids that have a sugar concentration of
6% or less. Water, Gatorade, crystal light
• Drink at least on glass of water with each meal
in addition to other beverages
• Lightly salt foods with meals
• Avoid excess protein from foods or supplements
Protein Needs of the Athlete
• Questions to ask
• What are my protein needs for the
activities I am training for?
• How much am I getting from my diet?
• How much am I getting from Sports foods?
• Do I need a supplement?
Convert your weight to Kg
• Take your weight in pounds and divide by
2.2
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150 pounds / 2.2
175 pounds / 2.2
200 pounds / 2.2
225 pounds / 2.2
= 68Kg
= 80Kg
= 91Kg
= 102Kg
Protein Needs for various Activities
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Basketball
Cycling
Endurance
Strength Training
1.2 - 1.4g per Kg
1.2 - 1.4g per Kg
1.2 – 1.4g per Kg
1.6 – 1.8g per Kg
• Maximum protein the body can
turn into muscle is 2.0 g / kg /day
How Much is in My Diet
Protein content of foods
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Milk / Yogurt
8g / 8oz serving
1 oz meat
7g per serving
Eggs
7g per serving
Breads and Grains
3g per serving
Fruits and vegetable
trace
Sports foods/ Bars, Gels
varies can be as high as 25g / serving
• For every additional 100g protein 700ml of fluid is
required for removal of metabolites through the urine
Carbohydrates
• Gives us the energy to train
• If you do not get enough then Protein will
be used first for energy not muscle growth
• Helps with recovery after hard training or
workouts
• How much do you need?
• Do I need to supplement?
• How much am I getting in my diet
How Much do you need
• Non Training Days
• 4g / Kg / Day
• Medium to Hard Training Day
• 6g / Kg / Day
• Extended Hard Training Days
• 8 – 10g / Kg / Day
Where do you get carbs
• Fruits- Fresh, canned,
dried, juices
• Breads/grains
• Rice
• Pasta
• Potatoes
• Starchy Veggies
succotash, Mixed veggies
• Cereals- Oatmeal, grits,
Dry cereal
Fats
• How much do I need?
• What is the minimum amount of fat I
should have in my diet?
• What Fats are better for me?
How Much Fat?
• 1 g / Kg / Day
• 15% is the Minimum
No evidence that
below this level is
beneficial
Where is the good Fat
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Fat that comes from Vegetable sources
Mono unsaturated
Olive oil
Canola oil
• Poly unsaturated
• Vegetable oil
Food sources
• Meats, Diary and fats derived from animal
sources should be limited to 7% of diet.
• Olives, nuts, Avocados, peanut butter
• Watch out for foods with Trans Fats – A lot
of snack foods contain these
Pre Workout Nutrition
• Help you feel comfortable, energetic, alert
and ready to go
• Fuel muscles – Top off glycogen levels
• Fuel brain
• Provide fluids to ensure hydration status
and control core body temperature
Pre Workout Nutrition
• 4 hours before workout 400 kcals of
Carbohydrate
• 3 Hours prior to workout 300 kcals from
carbohydrate
• 2 hours prior to workout 200 kcals from
carbohydrate
• Within 1 hour prior to workout 100 kcals
from carbohydrate
Hydration Guidelines
• PREPARE YOURSELF
• Before exercise 2-3 hours drink 17 – 20oz of fluid and
another 7-10oz of fluid 10 – 20 minutes before event
• DRINK OFTEN
• Drink 28 – 40oz of fluid per hour ( at least 7- 10 oz every
15 minutes during activity
• REHYDRATE WITHIN 2 HOURS AFTER EXERCISE
• Drink 20 – 24 oz for every pound lost during activity
During Exercise
• Maintain fluid and
body temp
• Maintain blood sugar
levels
• Fuel muscles and
brains
• Delay fatigue
Recovery Nutrition
• Rehydrate
• Begin recovery of damaged muscles
• Refuel energy stores
Rehydrate
• Replace 1.5 times weight loss with fluids
within 2 hours
• If you lost 1 pound during the workout you
will have to drink 24 oz to get back to
hydration level
Recovery of damaged muscles
and energy stores
• Consume 1.5g carbohydrate/Kg/ body
weight within 15 minutes after workout
• Consume 1g of Protein for every 4g of
carbohydrate
• Rest – Allows the body time to refuel and
regenerate
Convert your weight to Kg
• Take your weight in pounds and divide by
2.2
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150 pounds / 2.2
175 pounds / 2.2
200 pounds / 2.2
225 pounds / 2.2
= 68Kg
= 80Kg
= 91Kg
= 102Kg
80Kg example
• 80 x 1.5g carbohydrate = 120g
480 calories of carbohydrate
• Protein 120 / 4 = 30g protein
120 calories of protein
• This should be consumed starting within
15 minutes after the workout up to 2 hours
post workout
Recovery Nutrition
• Between the 4 and 6 hour post exercise A well balanced meal mostly carbohydrate
should be consumed
• Maintain hydration status
• Consume another well balanced meal 4 –
6 hours after last meal
• Supplement with healthy carbohydrate
snacks to meet carbohydrate needs
Supplements
• Should be used only after evaluating diet
• Ask
• Is there science to back up the cliams of the
supplement?
• Am I doing everything I can about eating right?
• Do I need as much as the directions on the label
call for?
• Am I using the supplement properly
Supplements
• Placebo Effect – 33% of supplement
takers will get a benefit because they
believe what they are taker is working
• Protein – No add benefit to taking more
than 2g / Kg / day
Kenyan Training
diet
• Owen Anderson followed the Keynan
national team last year to discover the
nutrition secrets of the best runners in the
world
Patrick Makau Musyoki
58:56
Berlin half Marathon
1 April 2007
Kenyan Training
diet
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High Carbohydrate 76.5 %
Protein 13.4 %
Fat 10.1 %
Three workouts a day, rest and recovery
nutrition between workouts
• NO Supplements, Not even
vitamin and mineral supplements
Kenyan Training
diet
• Eat cheap, simple, healthy foods. The Kenyans' highcarbohydrate, low-fat diet revolves around ugali (cornmeal porridge), delicious vegetable stews, beans and
bean soup, greens, plantains, passion fruit, cabbage,
and rice. All of these foods are filling and satisfying and
contain rich lodes of vitamins and minerals. Contrary to
popular belief, Kenyan-runners' diets are quite adequate
in protein, provided by complementary combinations of
grain and vegetables as well as sprinklings of lean
chicken, goat, milk, and an occasional egg. Overall,
dietary fat, especially saturated fat, is as sparse as slow
race performances.
Summary
• Make small changes to eating habits
• Enjoy the training experience
• The harder you train, the easier it is to
make changes to your eating habits
• Work for the 75% solution
Questions?