Transcript power foods and fluids

COACHES CHECKLIST- A FUELING
AND HYDRATION GAME PLAN
Leslie Bonci, M.P.H., R.D.,LDN,CSSD
Director Sports Nutrition Program
University of Pittsburgh Medical Center
WHAT DO YOU WANT?
– Players with
• Improved performance
• Reduced fatigue
• More energy
• Fewer injuries
• Faster recovery
• Appropriate Body composition changes
PERFORMANCE DISABLERS
• Inadequate sleep
• Not eating/drinking BEFORE Exercise
• Waiting too long to eat/drink AFTER exercise
• Rapid weight loss
• Alcohol/Caffeine/supplements misuse/abuse
INAPPROPRIATE TIMING OF
FUELING AND HYDRATION
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 muscle mass
 performance
 perceived effort of exertion
Delayed recovery
 risk of injury
Harder to achieve weight goals
SO HOW DO WE ADDRESS
PERFORMANCE ISSUES?
Low energy?
More even calorie distribution over the day
rather than upload
Optimal hydration
Appropriate macronutrient distribution as part
of every meal
Food availability over the day, not just snacks
DECREASED ENERGY OVER THE
SEASON
• Focus on post exercise recovery:
– Carbohydrate + protein post workout- amount
and timing matter
– Less is more
– Consistency with eating amounts / frequency
– ATHLETES NEED IT THE MOST WHEN
THEY WANT IT THE LEAST
– Take advantage of the anabolic “window” post
strength training
Practice
Workouts
Games
TIME IT
• More even food intake during the day
• Breakfast before bed for early morning
workouts
• Eat/drink BEFORE practice
• Eat/drink AFTER practice
• Fueling/hydrating pre and post exercise as
part of warm-up and cool down
PRE- EXERCISE
• In the hour before exercise:
– 20 ounces of fluid and
– 35-50 grams carbohydrate +
– 12-15 grams of protein
• Yogurt- light is fine
• Chocolate milk-low-fat- 10-12 ounces
• ½ of peanut butter sandwich or peanut butter and
crackers
• Sports bar-not no carb, but not > 400 calories
PRE WORKOUT HYDRATION
• 2-3 hr before: 16 ounces of fluid
– Optimizes hydration and allows time to
eliminate excess fluid
• Just before: 8-16 ounces fluid if
thirsty
• Monitor urine color
Measuring Hydration Status
• USE URINE COLOR AS A GUIDE
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2
3
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If your urine matches the colors 1, 2,
or 3, you are properly
hydrated. Continue to consume fluids
at the recommended
amounts.
If your urine color is below the BLUE
line, you are DEHYDRATED and at
risk for cramping / a heat illness!
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7
8
YOU NEED TO DRINK MORE
WATER / SPORTS DRINK!
POST-EXERCISE
• Within 15 minutes:
– Fluid to replace what the body has lost
– 35-50 grams of carbohydrate
– 12-15 grams of protein to expedite recovery
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12 ounces low-fat chocolate milk
½ of a bar or ½ of a shake
3-4 strips beef jerky and ½ cup pretzels
¼ cup nuts and a piece of fruit
HYDRATION AFTER
EXERCISE
• At least 20 ounces per pound lost
• Carbohydrate + fluid + electrolytes
• Mix of carbohydrate sources: sucrose, glucose,
fructose, maltodextrins
• Metered rehydration vs large volumes may help
to conserve fluid volumes and is preferred
unless regular access to fluid is limited
BREAKFAST SPECIFICS
– At least 3-400 calories
• Protein ( eggs, yogurt, milk, ham, turkey
sausage)
• Fat ( nuts, nut butters)
• Fiber ( whole grain cereals, bread, fruit)
• Fluid ( milk, water, coffee, tea, diluted
juices)
EATING BEFORE BED
• What TO eat:
– Cereal- hot or cold with milk and juice
– A smoothie
– Egg sandwich with milk or juice
• What NOT to eat
– Fried foods
– Pizza
– Wings/ribs
SIZE IT
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In general- with food, LESS is more
Baseball size pre/post practice or games
Plate- picnic size at meals
Snack size plate- salad or dessert size or
small bowl size for evening snack
• With beverages, at least 8 up to 20 ounces
per meal/snack
CALORIES
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9-13 year old boys: 1800-2200/day
9-13 year old girls: 1600-2000
14-18 year old boys- 2200-2600
14-18 year old girls- 2000
MORE CALORIES REQUIRED FOR
ATHLETES!
CARBOHYDRATES
• Essential for fluid balance
• Primary fuel substrate for exercise
• Requirements may range from 200-500
grams/day
• Important for muscle glycogen resynthesis
and muscle growth
• Type of carbohydrate: Fruits, vegetables,
grains, sweets
TIMING OF
CARBOHYDRATES
• Before exercise
1-2 hours before exercise: cereal, bread,
pasta, rice, granola or cereal bar
< 1 hour before exercise ( sports drink,
honey, gelatin)
• During for activities> 1 hr duration
– During exercise: sports drink, honey, gels,
sugar cubes
PROTEIN
• NOT an efficient fuel substrate for exercise
• MINIMUM of 0.5 grams protein per pound body weight to
ensure bone health and a stronger immune system
• MAXIMUM OF 1 gram/pound body weight
• EXAMPLES
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3 ounces of chicken, beef, tuna- 21 grams of protein
A veggie burger- 18 grams of protein
12 ounce glass of milk- 12 grams protein
2 eggs- 14 grams of protein
8 ounce yogurt- 11 grams of protein
2 TBSP peanut butter- 10 grams of protein
• (TBSP = TaBle Spoon)
PROTEIN TIMING
• Timing of protein intake is important – BEFORE
lifting and AFTER!
• 12-20 grams of protein with 35 grams of
carbohydrate BEFORE lifting
• Only 12-20 grams of protein needed AFTER
lifting- With 35 grams of carbohydrate
FAT AND EXERCISE
• Diet too low in fat MAY limit performance
by inhibiting intramuscular triglyceride
stores
• Dual duty foods: cheese, nuts, peanut
butter
• Healthier fats: fish, fish oils, olive,
soybean, safflower, corn, sunflower and
canola oils
AAP GUIDELINES FOR
WEIGHT CONTROL
• Maximum weight loss-1-2 lb/week
• 53-63% carbohydrate, 15-20% protein,
20-30% fat
• Smaller, more frequent meals
• Calories in food, not fluid
• Add liquid foods, protein, fiber
• Keep a food log
• Portion
WANE
AAP GUIDELINES FOR
WEIGHT GAIN
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Maximum 1 pound increase/week
Need to strength train
0.7-0.9 grams protein/lb body weight
Eat ¼ more at every meal and snack
Add calories in food and beverages
Eat more 7 days/week
GAIN
FACTORS THAT INFLUENCE
FLUID CONSUMPTION
• Frequency/regularity of eating episodes
• Level of dehydration/Stomach
fullness/distention
• Dryness or unpleasant taste in the mouth
• Accessibility
• Intensity of training
• Weight lost during training, practice, or game
is fluid loss, not fat loss
WHAT ELSE INFLUENCES
HYDRATION?
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Fad diets
Rapid weight loss
Glycogen depletion
Supplements
Illness
Temperature/altitude
POINTS TO CONSIDER
• Dehydration affects cognitive functioning
• Liter of sweat loss = to 8 beats/minute  in heart rate
• Chronic dehydration that often accompanies
weight class sports impairs training/
performance
• Body water loss of> 2% impairs performance
• 185 pound cornerback will see a decrease in performance with 3.7
pound BM loss during training/competition
• Dehydration impairs mental functioning:
• Decrease in sustained attention
• Increase in error rate
• Decrease in response time and task accuracy
FLUID GOALS DURING
EXERCISE
• Most athletes consume 8 oz/hour
• Larger fluid intake during exercise leads
to:
– Greater cardiac output
– Greater skin blood flow
– Lower core temperature
– Reduced perceived effort of exertion
FLUID GUIDELINES FOR
EXERCISE
• 20 oz 1 hour before exercise
• At least 14-20+ ounces/hr of
practice/conditioning
• 20 oz per pound lost DURING exercise
• Gulps over sips
• Swallow instead of spit
• IN, NOT ON
TYPES OF FLUID
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Water
Carbonated beverages/seltzer
Coffee or tea or herbal teas
Milk
Juices
Sports drinks
Energy drinks
CAFFEINE
• Not a diuretic
• Muscle glycogen sparing effect in
endurance exercise
• Varying doses in energy drinks
• Caffeine + fluid, i.e. coffee, tea, energy
drink or caffeine alone- 5 hour energy
CAFFEINE
• Caffeine- IS a central nervous system
stimulant
• >200 mg may cause:
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Jitteriness, increased anxiety, restlessness
Insomnia
Upset stomach
May be addicting
CAFFEINE CONTENT
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5 hr energy drink- 150
Starbucks: 260-550
Espresso shot- 75-150
Mountain Dew, 20 ounces: 118
Red Bull- 80
FRS- 38
HOW TO CONSUME FLUID
• Large volume of fluid empties more rapidly
than small amounts
• 1 liter of fluid empties from the stomach
and is absorbed by the intestine within 1
hour
• Maximum 2 liters/hour
• Large bolus of fluid followed by repeated
ingesting of additional fluids
TEMPERATURE OF FLUID
• Cold fluid may attenuate increased core
temperature rise and improve exercise
performance in the heat
• May be more palatable than room
temperature beverages and increase the
drive to drink
• In cold weather activities, warm fluids may
be better tolerated
WATER VS SPORTS DRINK?
• Source of additional fuel
• Glucose stimulates sodium and water absorption
• More fluid is absorbed from
carbohydrate/electrolyte beverages than plain
water
• Higher the carbohydrate content, the slower the
rate of gastric emptying
ALCOHOL
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May dehydrate in susceptible individuals
May delay muscle glycogen resynthesis
Can cause liver disorders
May delay recovery from injury
Can be significant source of calories
What is a drink?
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12 oz beer
8 oz malt liquor
4-5 oz glass of wine
Shot of liquor
HOW MUCH FLUID
• BASELINE
– Ages 4-8: 5 cups (1.2L)
– Age 9-13- boys- 8 cups (1.8L)
– Age 9-13 –girls- 7 cups (1.6L)
– Age 14-18- boys- 11 cups (2.6 L)
– Age 14-18- girls- 8 cups (1.8L)
FLUID GUIDELINES FOR
CHILDREN
<10
>10
1-2- HRS BEFORE: 4 OZ
8 OZ
15 MINUTES BEFORE: 4
OZ
6 OZ
EVERY 20 MINUTES
DURING ACTIVITY: 4
8 OZ
AFTER: 16 OZ/LB LOST
16 OZ /LB LOST
HYPONATREMIA
• Blood sodium < 136 mEq/L
• CAUSES:
– Increased total body water
– Reduced urine output
– Inadequate sodium intake
– Large sodium loss
Who is at risk?
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Heavy, salty sweaters “ cake sweat”
Females
Slower runners
Athletes on low sodium diets
Water-only drinkers
Drinking more fluids than needed
Exercise duration > 4 hours
Low body weight ( BMI < 20)
Exercising in Extreme environmental conditions
SODIUM NEEDS OF
ATHLETES
• Sweat loss: 1-4 liters
• Sodium loss: 1150-3220 mg
• Football- may be as high as 8000 mg
sodium loss during 2 a days
• Tennis- losses can exceed 10,000
milligrams in a match
MUSCLE CRAMPING
• May be many causal factors in the
development of muscle cramps
• A strategy that works for many athletes is
an increase in fluid and sodium
• Bananas or other high potassium foods
will NOT help in the prevention/treatment
of cramps
MEETING SODIUM NEEDS
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Salt added to foods
Salty condiments: Soy sauce, marinades
Salty beverages
Salty foods: pickles, pretzels, crackers, snack mixes
Cooking with saltier items, ie. Bouillon or broth
Adding salt to every meal
Adding ¼ tsp salt to 20 ounces of sports drink or ½
tsp added to 32 oz sports drink
WATER INTOXICATION AND
HYPONATREMIA
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Need to know sweat rates of athletes
Formulate a hydration plan
Don’t worry about caffeinated beverages
Palatability of fluids is key
NOT just water alone
Extra salt for the salty sweaters
Recommend that athletes weigh in/out
SWEAT RATE EQUATION
Pre-weight – Post Weight
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Fluid Intake During Activity
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Number of hours of activity
=
Your Individual Sweat Rate
CALL TO ACTION
• Help athletes become fluid savvy
• Individualize requirements
• Have athletes bring water/sports bottle to
practice and have cups available
• Encourage athletes to hydrate during the day
• Work with the ADs/parents/schools to enforce a
hydration policy
BOTTOM LINE
• If you RESIST - your athletes won’t
change
• If You INSIST - Your athletes are more
likely to try
• If you PERSIST - You will have athletes
who perform at their maximum in the
classroom and on the field of play
CONTACT INFORMATION
• Leslie Bonci, MPH,RD,CSSD,LDN
• Phone: 412-432-3674
• Email: [email protected]