Transcript Sports Nutrition - EliteRunning.US

SPORTS NUTRITION
by
Lyle Knudson, Ed.D., Sports Science
Kristin Knudson, B.S., Nutrition & Food Science
You are what you eat!!
BENEFITS OF GOOD NUTRITION
 Improved Performance
 Increased Energy in Training
 Improved Adaptation to Training
 Improved Recovery
 Better Able to Cope with Stress
 Better Resistance to Injury/Illness
 Better Recovery from Injury/Illness
Different Sport. Different Fuel.
Different Sport. Different Fuel.
Different Event. Different fuel.
Different Event. Different Fuel.
Gail Devers
100/100H
Stacy Dragila
pole vault
Deena Drossin
10k/marathon
Dawn Ellerbe
hammer
BASIC ELEMENTS OF NUTRITION
 Carbohydrates
 Fats
 Proteins
 Vitamins
 Minerals
 Water
CARBOHYDRATES
Blood
glucose
(storage form
GLYCOGEN of glucose)
GLUCOSE
LIVER
(glycogen)
CO2,
water,
lactic
acid
ENERGY (ATP) for
muscle contraction
CARBOHYDRATES
 Energy source for muscles during
exercise
 Glycogen stored in liver and muscle
MUST BE replenished after exercise
• Recovery – between exercise
bouts
• Adaptation – store more
glycogen
USE THEM TO YOUR ADVANTAGE!!
CARBOHYDRATES
In practice, competition,
or other daily activities:
HITTING A WALL
=
LOW GLYCOGEN STORES
What can you do to avoid this???
CARBOHYDRATES: MEAL TIMING
Pre-competition/
practice:
2-4 hours before
Meal high in
complex
carbohydrates
Low in sugars
Low in fat
Low-Moderate in
protein
Snacks during
competition/
practice:
Watered-down
sports drink
Fruit, veggies,
whole-grain
cereals/breads
Stay away from
fatty, heavy
foods & simple
sugars
CARBOHYDRATES:
MEAL TIMING FOR RECOVERY
Post competition/ practice:
 Replenish glycogen (and protein) stores as
soon as possible!
• If possible, eat full meal (within ½ hour,
not more than 2 hours)
- high in protein & complex carbohydrates, low
in simple sugars and starches
• Otherwise, bring food to eat immediately
after practice/ competition :
- whole-grain sandwich with meat/cheese/peanut
butter, fruit, veggies; energy bar, recovery
drink
Different Forms of
Carbohydrates
 Best Source
• Complex carbohydrates from
vegetables, fruits, whole grains
- THE MORE COLORFUL THE BETTER
- MUST SAY “WHOLE GRAIN” 1st on
INGREDIENT LIST (cereals, bread)
 Minimize Source
• Simple sugars – soda, candy,
desserts
• Starches - potatoes
• Refined grains- “enriched flour”,
cereals, white bread, pasta
FATS
1. ENERGY- fuel
DIETARY FAT
*necessary nutrient
for muscles at
rest
2. Assimilation
of protein,
synthesis of
hormones
3. Fat stores
DIFFERENT FORMS OF FATS
Best Source:
• Unsaturated and Polyunsaturated
- Fish, nuts, part-skim cheese,
avocados, vegetable fats, canola or
olive oil
Minimize Source:
• Saturated
- Fast food, baked goods, fried foods,
high fat meats, whole milk
PROTEIN
DIETARY PROTEIN
PRIMARY
PURPOSE:
- used to build
bodily structures
- enzymes
SECONDARY
PURPOSE:
- energy
PROTEIN
 ATHLETE NEEDS 2X AMOUNT OF
AVERAGE PERSON = .5 – 1 gram
per pound of body weight per day
 KEYS TO UTILIZING PROTEIN FOR
MAXIMUM RESULTS:
1. Quality Protein
2. Meal Timing
QUALITY PROTEIN - #1
 Best Source - animal products
• Fish, lean meats, lean milk,
yogurt, eggs, cottage cheese,
and part-skim cheese
• contain all essential amino
acids
 Other Sources –
vegetable products
• beans, nuts, seeds, and grains
• must be eaten in combinations
with others; each does not
contain all essential amino
acids
QUALITY PROTEIN - #2
 PROTEIN SHAKES & BARS:
• Make conscientious and informed decisions
• COMPLETE PROTEINS
- Why not WHEY only?
- Milk protein isolate **
- Stay away if lists of amino acids included
• 24g protein or less each meal/snack
(only eat 1/2 bar if it contains more)
• Combo protein/CHO shakes - better
• TOO MUCH PROTEIN- hard on kidney, loss
of calcium, water, electrolytes in urine
#2-PROTEINS - MEAL TIMING
INCLUDE PROTEIN AT ALL MEALS – EAT
LOWEST AMOUNT OF PROTEIN BEFORE
EXERCISE; Examples:
 Breakfast: 2 eggs, granola w/skim milk,
bananas or strawberries, orange juice, lowfat yogurt
 Lunch (before practice): whole wheat
bread, lite mayo, 2 slices turkey breast,
lettuce, tomato, sprouts, apple/orange
 Dinner (recovery): chicken breast over
whole-grain pasta with stir-fry of veggies
in olive oil
VITAMINS
 A,B1…B15,C, D,
E, K
• Promote
general health
• Aide in energy
production
• Necessary for
proper body
function
• Injury
prevention
MINERALS
CALCIUM, ZINC,
IRON, SODIUM,
POTASSIUM,
PHOSPHOROUS,
MAGNESIUM, ETC.
•Component of
body structures
•Stimulates
chemical
reactions;
ADP  ATP
•Neuromuscular
stimulation
DIFFERENT SOURCES OF
VITAMINS & MINERALS
 Best Source -
• Balanced diet
• fresh vegetables, leafy vegetables, fruit,
lean meat, fish, milk, cheese
• natural vitamins & minerals are utilized
more readily than synthetic
 Excess Intake of Specific Vitamins
or Minerals • Not proven beneficial
• may be harmful; cause excretion of
other needed vitamins & minerals
CALCIUM / VITAMIN D
 Of particular concern to women
athletes
 Running/jumping/throwing are impact
activities that are protective of bone
density, so…
• WHY DO SOME YOUNG ATHLETES HAVE
LOW BONE DENSITY??
- Poor diet
- Amenorrhea- see a
knowledgeable physician
CALCIUM / VITAMIN D
 Want to MAXIMIZE bone density
• You are at the perfect age to concentrate
on this!
• Less risk of stress fractures
 Good sources of Calcium: skim milk,
yogurt, dairy, green leafy veggies,
sardines
 Vitamin D necessary for absorption
of Ca
• Fortified dairy products
 Consider supplementation??
IRON DEFICIENCY
 Athletes, especially female distance
runners, have high incidence of iron
deficiency anemia
 WHY?
• Eat meat?
• Lose iron in sweat??
• Foot Strike Homolysis
 Leads to Anemia = inability of blood
to carry adequate oxygen
 Symptoms - fatigue, sore tongue,
increased infections
 WHAT PREVENTATIVE MEASURES?
Prevent Iron Deficiency!
 Preventative Measures:
• Allow for full recovery between hard
training sessions
• Control running volumes on hard
surfaces
• Best dietary sources - red meat,
liver, dried fruits, beans; with
ascorbic acid
• If necessary, iron supplementation
• Have doctors perform complete
series of blood tests checking for
size and number of red blood cells
WATER
DEHYDRATION CAN CAUSE:
Muscle cramps
Muscle pulls
Fatigue
HITTING A WALL!!
Loss of endurance
 Overheating
WATER
 TO AVOID DEHYDRATION:
• Drink 10-12 8 oz. glasses daily
• Carry water bottle everywhere
• Drink ½ cup every 15 min. during training
 Well hydrated = pale or clear urine
 Do NOT drink too much, should not be
uncomfortable
NUTRITIONAL ISSUES
 Balanced diets & food
volumes; athletes vs. nonathletes
 Body Weight Maintenance
 Vegetarianism
 Eating Disorders
 Nutritional Supplements
BALANCED DIETS & FOOD VOLUMES;
ATHLETES VS. NON-ATHLETES
Average Person, distribution of calories for 2000 calorie diet
Athlete, distribution of calories for 3000 calorie diet
1800
1600
1400
1200
1000
Carbohydrates
Fat
Protein
800
600
400
200
0
Average Person
Elite Athlete
BODY WEIGHT MAINTENANCE
Optimum weight & body fat %:
Best determiner is adaptation to
training and performance in
competition
Maximize strength-power to body
weight ratio
Optimum body fat % for each
individual
WEIGHT CONTROL
TO INCREASE BODY WEIGHT:
Drink fruit juices during day
Carry snacks
•
•
•
•
Unsalted peanuts, cashews
Chips w/ guacamole
Wheat thins with cheese
Soy nuts
Increase lean mass by strength &
power training
WEIGHT CONTROL
TO DECREASE BODY WEIGHT:
 Eat smaller portions during meals
 Eat snacks more frequently, rather
than large meals
 Switch to low-fat & low-starch foods
 Eat complex carbohydrates… Fiber
helps fill you up!
 Eat consistently, at same times each
day
 NO FAD DIETS!
 Do not lose more than 2 lbs/week
VEGETARIANISM
 NOT RECOMMENDED!!
 BUT IF YOU’RE GOING TO:
• Must consume a wide variety of
vegetables, fruits, seeds, milk, and eggs
• A vegan (no animal products) diet is very
difficult to maintain. Deficiencies may
result.
• Consider protein & mineral (especially
iron and calcium) supplementation
EATING DISORDERS
CATEGORIES OF EATING DISORDERS:
 Malnutrition - improper balance of
nutrients
 Over-weight - excessive food intake
 Under-weight - inadequate food
intake
 Anorexia - excessive self-control
expressed with diet
 Bulimia - lack of food-intake control,
then purging
EATING DISORDERS
CAUSES:
 Lack of nutrition knowledge’s,
understandings, and/or applicability's
 Eating what’s most readily available
 Psycho-Social • Excessive self-control - perception of
unrealistic expectations from others,
idealized body image
• Lack of self-control
• Cumulative psycho-social stress
 Physical • Cumulative physiological stresses
• Lack of recovery-adaptation between
training/competition sessions
EATING DISORDERS
RESULTS:
 Disappointing performances
 Lack of positive adaptation from training (lack
of improvement)
 Lack of recovery from training/competition
(cumulative fatigue)
 Lack of ability to cope with stress
 Injury, & lack of ability to recover from injury
 Illness, & lack of ability to recover from illness
EATING DISORDERS
SOLUTIONS:
 Know yourself; regarding your psycho-social &
physical status
• As affecting your eating habits
• As affected by your eating habits
 Learn and apply proper nutrition practices
 Work at it
 Coaches - If you make an issue of it, it will
become an issue!! Deal with carefully on
individual basis.
NUTRITIONAL SUPPLEMENTS
ERGOGENIC AIDS:
Few have been PROVEN effective
NOT FDA regulated
Some effective for specific purposes
Negative side effects
Legal vs. Illegal issues
See NCAA &/or USOC website to
check for banned substances
If considering use, get educated
SUMMARY
If you want to be an
Olympian, eat like it.
SUMMARY, FOR COACHES
AND PARENTS
It’s OK for you to exercise,
and eat right, too!!