Transcript Peak Performance Eat to Compete

Peak Performance
Eat to Compete
Part 1
Gale Welter, MS, RD, CSCS
Nutrition Counselor
Campus Health Service
University of Arizona
This presentation was adapted from “The Winning Edge – Nutrition for Fitness and Sport”
workshop, fall 2004, University of Arizona, College of Agriculture and Life Sciences,
Department of Nutritional Sciences.
•You are an elite athlete
•You want to win!
•You need every
advantage you can get
– You have to look for your edge
– Your competition is looking for their edge,
too.
Fundamentals of Athletic
Performance
•
•
•
•
•
Genetics
Rest/ Sleep
Coaching
Training, Conditioning, Practice
Nutrition and Hydration
Advantages of Optimizing
the Fundamentals
• More and longer lasting energy
• Greater and longer lasting concentration
• Stronger immune function
– less time “on the bench”
• Reduced potential for injury
– Less time “on the bench”
• Better recovery
– Between workouts/practices; between events
• Better growth and repair
Advantages of Optimizing
the Fundamentals
Fundamentals =
• More productive conditioning
•  better practices
•  stronger competition
•  more “wins”
Fundamentals of Athletic
Performance
•
•
•
•
•
Genetics
Rest/ Sleep
Coaching
Training, Conditioning, Practice
Nutrition and Hydration
Nutrition and Hydration
Eat to Compete Fundamentals
• Four categories
–1. Hydration – Fluids
– 2. Quantity
– 3. Quality
– 4. Timing
1. Hydration
Drink fluids
throughout
the day
Sweat = Dehydration = Fatigue
Physical
fatigue
Drink
as much
as
possible
during
Mental fatigue
exercise with the goal
Cramping
of trying
to replace all
sweatrecovery
loss.
Slower
Even Low Levels of Dehydration
Impairs Exercise Performance
Athletes at only 1.8% dehydration (not
enough to trigger thirst) reached fatigue
3 minutes sooner than fully hydrated
athletes cycling at 90% VO2 max ~ Walsh et
al. Intl J Sports Med 15, 1994
Effects of Dehydration
Reduced skin blood flow
Reduction in stroke volume
Increased core body
temperature
Fluid Guidelines
Within 2 hrs
Before Exercise
Within 10-20 min
Before Exercise
14 - 22
ounces
cool
fluid
7 - 10
ounces
cool
fluid
During Exercise
6 - 12
ounces
every
15 - 20 min
American College Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000
Current Fluid Replacement
Guidelines
After
Exercise
16 to 24
ounces
per
pound
weight
loss
Before: 145 lbs
After:
143 lbs
Loss = 2 lbs
American College of Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000
Practical Application
• Start Hydrated
• Cool beverage (50° - 59°F)
• Know signs of dehydration:
– Thirst, irritability, fatigue, general
discomfort
– Headache, weakness, dizziness,
cramps, chills, vomiting, head or
neck heat sensations
• Heat acclimatization increases
fluid needs, possibly sodium
Casa et al., J Athletic Training 35, 2000
Fluid Replacement Goals
• Prevent Dehydration!
– Limiting factor in exercise performance
– Everyone is different, know your needs based on
• Sweat rate
• Body size
• Specific activity
• Drink BEFORE you are thirsty
– American College of Sports Medicine experts “
Thirst alone is not the best indicator of the body’s
fluid status.”
July 2003
Add Carbohydrate to Fluids?
Stop-&-Go Sports Study
• Research from U.K.
using Shuttle Run
test
• Action like that of
baseball or football
• Sprinting ability:
2 min longer with
sport drink
vs.
water trial
Nicholas et al. J Sport Sci 13:283-90, 1995
Adding Carbohydrate during
Activity
• High-intensity sports (intermittent or continuous activity)
lasting longer than 60 min:
– Drink/Eat 30 - 60 g CHO (120-180 calories) every
hour
• 20 - 40 oz Sports Drink (6 - 8% CHO)
• Or drink water and eat some high carb food
– Ex: 1 Large banana or 3 - 6 Fig Newtons
Nutrition and Hydration
Eat to Compete Fundamentals
• Four categories
– 1. Hydration – Fluids
–2. Quantity
–3. Quality
– 4. Timing
Quantity
CALORIE Needs
Carbohydrate, Protein & Fat Goals
Estimating How Many Calories
You Need
Multiply your weight by the activity
factor for your current level of
training and conditioning
Men
• Activity level
– Light (≤1 hr / day) - 18
– Moderate(1-4 hrs/day) – 19*
– Very Active (4+ hrs/day) – 21+
Women
• Activity level
– Light (≤1 hr / day) - 15
– Moderate(1-4 hrs/day) – 16*
– Very Active (4+ hrs/day) – 19+
*Some smaller/leaner athletes in “skill” sports like gymnastics
and diving may not need this many calories
ATP Production
FATTY
ACIDS
AMINO
ACIDS
GLUCOSE
Cell Membrane
Inside Cell
Anaerobic
(without oxygen)
Aerobic
(with oxygen)
Some
ATP
Lots of
ATP
Low Intensity Activity
High Intensity Activity
Glucose
Fatty Acids
Amino Acids
Carbohydrates (CHO)
Carbohydrates  Glucose  Glycogen
Small and Limited Glycogen Stores
Glycogen & Endurance Exercise
Inadequate Carbohydrate Intake
Inadequate Carbohydrate Intake
Carbohydrate Needs
• General rule of thumb:
For general training needs:
2.5-3.5 grams of carbohydrate x pounds of Body Wt
(Up to 4.5 g / lb for endurance athletes)
ex: 150 # x 3 g = 450 g carbs
(1800 calories)
– Carbohydrate foods include grains, cereals, starches, fruits
and vegetables
Carbohydrate Intake Guidelines
Bottom Line: Eat throughout the day
Time
Carbohydrate
(in relation to exercise)
1 to 4 hrs before
0.5–1.8g per # body wt
Every hr during
30 - 60g
Within 30 min. after
0.7g per # body wt
(150# x 0.7g = ~100g)
Within 2 hrs after
0.7g per # body wt in a
balanced meal
Rosenbloom , Sports Nutrition: A guide for the professional working with Active People, 2000
PROTEIN
Major Roles of Protein
Tissue Growth
Tissue Repair and Maintenance
Minor Protein Role
Fuel Stores - Small Amounts
How Much Protein Do You Need?
• Depends on the type and intensity of your
activity:
– Endurance: 0.6 – 0.7grams / # body wt
– Strength/power: 0.7 – 0.8 grams / # body wt
(general population: 0.4 grams / # body wt)
– Ex: 230# lineman ~ 160-185 g/d (0.7-0.8 g/d)
– Ex: 125# distance runner ~ 70-85 g/d (0.6 – 0.7 g/d)
What does 100g Protein look like ?
1C cereal, 1C milk
½ C blueberries
Sports bar (40-30-30 type)
Sandwich, 2oz turkey,1oz cheese
½ C baby carrots
1 C milk
8 oz yogurt
¼ C nuts
4 oz chicken breast
1 C brown rice
1 C cooked veggies
1 C salad with 2T low fat dressing
Total grams Protein (calories)
Source: exchange system estimates
11
0
10+
28
1
8
8
6
28
6
2
1
109
(1925)
What does 180g Protein look like ?
2 C cereal, 1½ C milk
2 large bananas
Sports bar (40-30-30 type)
2 Sandwiches, each with 2oz turkey,1oz cheese
1 C baby carrots
2 C milk
8 oz yogurt
½ C nuts
6 oz chicken breast
2 C brown rice
2 C cooked veggies
2 slices of bread
Total grams Protein (calories)
Source: exchange system estimates
18
2
10+
56
2
16
8
12
42
12
4
4
186
(3400)
How Much Protein Do You
Need When Adding Muscle Mass?
• Use the upper part of the range (0.6 – 0.9 g per # body weight)
when you are working on adding muscle mass (first 3
to 6 months)
• After muscle mass gains have been reached, lower
levels of protein will maintain the mass due to the
training effect of increased protein metabolism
• The source of protein doesn’t seem to markedly effect
higher muscle mass, but more research is warranted
Protein Before or After Workouts?
• Current research favors eating/drinking a
protein/carb combination AFTER workouts,
(especially weight workouts)
– Ex:
• Meal replacement shakes (typically 20-40 g protein)
• Turkey sandwich (~ 20-30 g protein)
Protein Take-Home Points
• Most active people and athletes eat adequate
protein for muscle growth
• Attention should be focused on adequate
caloric intake (CHO mainly) to spare protein
for muscle growth and repair
• Timing and quality of protein may be more
important than quantity
• Nutrition is important, but does not replace a
proper exercise training program for muscle
growth
Fat
 20 – 35% Calories
 Concentrated Calorie Source
 Efficiently Metabolized
Healthy Fats and Oils
• Have some every day
• 20 – 35% of calories
– 25% of 1400 calories ~ 40 g/d
– 25% of 2200 calories ~ 60 g/d
– 25% of 3500 calories ~ 100 g/d
• Use this Label Reading rule of thumb to determine
whether there is a moderate amount of fat in a food
– 3 g fat per 100 calories (~ 27% of calories)
Very Low Fat
Diets
Not Recommended
Too little dietary fat affects
mental function,
immune function,
hormone function,
absorption of some vitamins,
and energy levels
Healthy Fats and Oils
• Eat more
– Monounsaturated fats: Nuts, seeds, nut butters,
olives, olive oil, and avocados
– Polyunsaturated fats:
• Vegetable oils: canola, safflower, sunflower, corn, soybean, etc
• Omega-3 fatty acids: fish (ex. tuna, salmon), fish oil, walnuts,
flaxseed
• Eat less
– Saturated fats: visible fat in animal products (meat,
poultry skin), whole dairy products (cheese), palm /
coconut oils
– Hydrogenated oils: in packaged foods (cookies,
crackers, mac ‘n cheese mixes)
Nutrition and Hydration
Eat to Compete Fundamentals
• Four categories
– 1. Hydration – Fluids
– 2. Quantity
– 3. Quality
–4. Timing
Timing is
to success
This could be your “Edge”
• Spread food & drink intake throughout the day
• Eat every 3-4 hours during the day, begin with
breakfast
• Get your “edge” by planning your food more
specifically to your conditioning, practices and
games/competitions
2 - 4 Hours BEFORE Exercise
• Eat a high carbohydrate, low fat, moderate
protein meal
– Ex. 125 g CHO, low fat, moderate protein
• Turkey sandwich with 1 slice cheese, 2 slices turkey, 1 tsp.
mayonnaise, lettuce and tomato. 1 cup pasta with vegetables and
fat free Italian dressing. 1 banana
• Choose familiar foods
• Drink at least 16 fl.oz of fluids
30 - 60 Minutes BEFORE Exercise
• Eat about 10 - 25g CHO/ lb body weight
– Example: 1 small banana or 16 oz sports beverage
• Choose familiar foods
• Choose foods low in fiber
• Drink 1-2 cups fluid 15 minutes before
exercise
DURING Exercise Lasting
Longer Than 1 hour
• Drink 0.5 - 1.0 cups of fluid every 15 minutes
• Eat/Drink 30 - 60 grams (120-240 calories) CHO per
hour:
– Snack every 10 to 30 minutes (as allowed by sport)
• Goal: Consistent feeding schedule for steady flow of
glucose into bloodstream
• Especially important for day-long competitions like
tennis, swimming, golf
Timing of Food Intake
Summary
Time
1 to 4 hours before exercise
Carb and Protein (g)/ # BW
Carbohydrate 0.5g (1 hr) – 1.8g (4 hrs)
in a mixed meal with some protein
During each hour of exercise after 60 minutes:
Eat or drink 30 to 60 grams of carbohydrate
Within 30 minutes after exercise
0.7g carbohydrate with ~10-40g protein
(as part of daily goal, depending on
overall needs)
Within 2 hrs after exercise
0.5 – 0.7 g carbohydrate and ~ 30+ g
protein as part of a meal
Be the best you can be
Drink and Eat to Compete
End of Part 1
Peak Performance
Eat to Compete
Part 2
Gale Welter, MS, RD, CSCS
Nutrition Counselor
Campus Health Service
University of Arizona
This presentation was adapted from “The Winning Edge – Nutrition for Fitness and Sport”
workshop, fall 2004, University of Arizona, College of Agriculture and Life Sciences,
Department of Nutritional Sciences.
Eat to Compete – Fundamentals
Practical applications
• 4. Timing
– 1. Hydration – Fluids
– 2. Quantity
– 3. Quality
Timing is
to success
This could be your “Edge”
• Spread food & drink intake throughout the day
• Eat every 3-4 hours during the day, begin with
breakfast
• Get your “edge” by planning your food more
specifically to your conditioning, practices and
games/competitions
Fluid Guidelines
Within 2 hrs
Before Exercise
Within 10-20 min
Before Exercise
14 - 22
ounces
cool
fluid
7 - 10
ounces
cool
fluid
During Exercise
6 - 12
ounces
every
15 - 20 min
American College Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000
Current Fluid Replacement
Guidelines
After
Exercise
16 to 24
ounces
per
pound
weight
loss
Before: 145 lbs
After:
143 lbs
Loss = 2 lbs
American College of Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000
Practical Application
• Start Hydrated
• Cool beverage (50° - 59°F)
• Know signs of dehydration:
– Thirst, irritability, fatigue, general
discomfort
– Headache, weakness, dizziness,
cramps, chills, vomiting, head or
neck heat sensations
• Heat acclimatization increases
fluid needs, possibly sodium
Casa et al., J Athletic Training 35, 2000
How Much Protein Do You Need?
• Depends on the type and intensity of your
activity:
– Endurance: 0.6 – 0.7grams / # body wt
– Strength/power: 0.7 – 0.8 grams / # body wt
(general population: 0.4 grams / # body wt)
– Ex: 230# lineman ~ 160-185 g/d (0.7-0.8 g/d)
– Ex: 125# distance runner ~ 70-85 g/d (0.6 – 0.7 g/d)
Healthy Fats and Oils
• Have some every day
• 20 – 35% of calories
– 25% of 1400 calories ~ 40 g/d
– 25% of 2200 calories ~ 60 g/d
– 25% of 3500 calories ~ 100 g/d
• Use this Label Reading rule of thumb to determine
whether there is a moderate amount of fat in a food
– 3 g fat per 100 calories (~ 27% of calories)
2 - 4 Hours BEFORE Exercise
• Eat a high carbohydrate, low fat, moderate
protein meal
– Ex. 125 g CHO, low fat, moderate protein
• Turkey sandwich with 1 slice cheese, 2 slices turkey, 1 tsp.
mayonnaise, lettuce and tomato. 1 cup pasta with vegetables and
fat free Italian dressing. 1 banana
• Choose familiar foods
• Drink at least 16 fl.oz of fluids
30 - 60 Minutes BEFORE Exercise
• Eat about 10 - 25g CHO/ lb body weight
– Example: 1 small banana or 16 oz sports beverage
• Choose familiar foods
• Choose foods low in fiber
• Drink 1-2 cups fluid 15 minutes before
exercise
DURING Exercise Lasting
Longer Than 1 hour
• Drink 0.5 - 1.0 cups of fluid every 15 minutes
• Eat/Drink 30 - 60 grams (120-240 calories) CHO per
hour:
– Snack every 10 to 30 minutes (as allowed by sport)
• Goal: Consistent feeding schedule for steady flow of
glucose into bloodstream
• Especially important for day-long competitions like
tennis, swimming, golf
Recovery AFTER Exercise
• Eat carbs within 30 minutes of exercise
– Examples:
•
•
•
•
Sports drinks
Plain Bagel with jam
Fresh Fruit
Cheerios
• Replace fluid losses
– Drink at least 3 cups fluid per lb of body weight lost
Recovery AFTER Exercise
• Maximum glycogen replacement rate occurs
within 2 hours after exercise
– Eat a high carbohydrate, low fat, moderate protein
meal
• Have lean protein, vegetables, fruit,
grains/starch, low fat dairy, some salad dressing
• Limit fried foods, cheese, sauces and gravies,
soda/lemonade/punch, packaged foods, meal
replacement products
• It takes 24- 48 hours to fully recover used glycogen
The Importance of
Recovery Food and Fluids
• Reload glycogen stores –
– For energy, concentration, and to spare protein for its
primary functions
• Replenish fluids
– Solute of optimal metabolism, regulate core
temperature, delay fatigue
• Insure adequate protein for growth, repair and
maintenance functions
– Increase/maintain muscle mass, maintain immune
function,
Timing of Food and Fluid Intake
Summary
Time
1 to 4 hours
before exercise
Carb and Protein(g)/ # BW
Fluids
0.5g (1 hr) – 1.8g (4 hrs)
2 hr before – 14-22 oz
10-20 min before-7-10 oz
During each hour of exercise after 60 minutes:
Eat or drink 30 to 60 grams of carbohydrate
Within 30 minutes
after exercise
0.7g carbohydrate with
protein (as part of daily
goal, usually 10-40 g
depending on overall
needs)
Within 2 hrs
after exercise
0.5 – 0.7 g carbohydrate
and protein (usually 30+
g as part of a meal)
6-12 oz
every 15 to 20 minutes
Replenish losses, 3C
fluid for every pound of
Body Weight lost during
exercise.
Continue rehydrating for
clear, pale urine
Bottom Line: Eat and drink throughout the day
Eat to Compete – Fundamentals
Practical applications
• 4. Timing
– 1. Hydration – Fluids
– 2. Quantity
– 3. Quality
Example CHO Snacks
to Carry (30-60 g)
•
•
•
•
•
•
•
•
•
20-40 oz Sports Drink
1-2 Large bananas
Most energy bars
9 graham cracker squares
¼ to ½ c raisins
1 large bagel w/ jam
20 saltines
2½ cups Cheerios
3-6 Fig Cookies
High Carbohydrate, Low-Fat Foods
Bread, Cereal Rice,
& Pasta
Vegetables
• Bagel
• Kidney Beans
• Cereals
• Bran Muffin
• Popcorn
• Rice, brown
• Tortilla
• Pretzels
• Crackers, Graham
• Angel Food Cake
• Pancakes
• Pasta
• Carrots
• Corn
• Peas (sweet)
• Potatoes
• Sweet Potato
• Tomato
• Tomato Juice
Fruit
• Apple
• Apricot
• Banana
• Fig
• Fruit Juice
• Peach
• Raisin
• Pear
• Grapes
Milk & Milk
Products
• Milk
• Pudding
• Yogurt, Frozen
• Fruit Yogurt
• Plain Yogurt
Common Protein Foods
(and grams of protein per serving)
•
•
•
•
•
•
•
•
•
•
1 egg or 2 egg whites-6g
Cheese 1 oz - 8g
Milk 8 oz - 8g
Yogurt 8 oz - 8g
Cottage cheese ½ c – 14g
Tuna 61/2oz can – 31g
Chicken breast 3oz – 26g
Hamburger 4oz – 30g
Pork loin 4 oz – 35g
Fish 4 oz – 27g
•
•
•
•
•
•
•
•
•
•
Almonds 1 oz (~24 nuts) – 6g
Peanut butter 1T – 4g
Kidney beans ½ c – 6g
Hummus ½ c – 6g
Refried beans ½ c – 7g
Lentil soup Progresso 10.5oz – 11g
Tofu, extra firm 4oz – 12g
Baked beans ½ c – 7g
Luna bar 1 – 10g
Other 40-30-30 sports bars – 12+g
Source: Clark, N. Nancy Clark’s Sports Nutrition Guidebook, 2nd Ed, 1997, p132
Power Foods for Dorms
•
•
•
•
•
•
•
•
•
Fresh/Canned fruit
Fresh/Canned vegetables
High fiber cereals
Whole grain crackers
Whole grain bread
Corn tortillas
Fig Newtons
Ginger snaps, ‘nilla wafers
Dark chocolate
•
•
•
•
•
•
•
•
•
•
Canned beans
Refried bean dip
Hummus
Peanut butter
Nuts
Jerky
Yogurt
Cottage cheese
String cheese
Canned tuna, chicken
Power Food Choices
Eating Out Around Campus
• Fruit
– Fresh, around S.U.s
– Cut fruit in containers
– “Fruit bar”
• Vegetables
– Cooked in S.U.s
– Salads and salad bars
– Raw in containers
• Whole grains
– ODD breads, tortillas
– Cereals, boxes
• Lean protein
–
–
–
–
Chicken breast, grilled
Betty’s buffet meats and fish
Deli meats
Salad bar eggs, beans, seeds,
tuna, ham, turkey
– Bean, chicken burritos and
wraps
• Low fat dairy
– Non-fat and 1% milk
– Yogurt
– Cottage cheese
MODERATION
Use Moderation
with the following foods that provide poor fuel for
performance and may add unwanted weight
• Packaged / processed foods
– don’t live on protein or energy
shakes and bars, limit to 1or 2
per day
– Reduce dependence on
crackers, chips, gold fish, etc.
• Soda, lemonade, punch,
frapaccinos, other sugary
drinks, (fruit juice)
• Fried Foods
• Sugary cereals
• Candy, cookies, other
sweets (banana, zucchini,
etc breads)
• ALCOHOL and the foods
that usually go with it
Supplements
• Take a multiple vitamin/mineral daily
• Take 1000 mg of a Calcium supplements in
2 doses of 500mg each if you do not eat 3
“servings” (8oz milk and yogurt, 1 oz
cheese, ½ C cottage) a day.
• Consider taking 2000 mg of Fish Oil (in 2
doses of 1000mg each) or 1 T of ground
Flaxseed, or 1 tsp of Flaxseed Oil) daily if
you do not eat fish 2x/wk, nor eat walnuts
frequently.
Supplements
• Other supplements
– Consider carefully and get professional advice
– Know the banned substances and the potential
for contamination of seemingly safe
supplements!
Be the best you can be
Drink and Eat to
Compete
End of Part 2
Have a GREAT year…
…Go Wildcats!