Sports Nutrition
Christine McNamara, RD, MPH UCSD Student Health Service
Topics to be Covered • Basic Nutrition – Nutrient Functions – Meal Planning
• • • • • • •
Pre-Workout Meal Fueling During Workout Recovery/Post-Workout Meal Fluid Needs Caffeine & Alcohol Issues with Improper Nutrition Eating on the Road
High-Performance Diet: • For athletes, provides: – Fuel for the working muscles – Quick recovery from exercise training – Adequate energy and nutrients for growth, development, and physical training
Basic Nutrition:
Nutrient Functions • Carbohydrates: main source of energy for your body; protects against fatigue= fuel your muscles • Protein: forms bone, muscle, and tissue as basis of body structure= build and repair muscles • Fat: forms cell membranes, insulation, protects nerves & organs, can provide energy • Water: hydration, aids in digestion, transports nutrients, regulates body temperature… • Vitamins and Minerals: help regulate body functions
High-Performance Diet: Composition of Diet: ►~65% of calories from high quality Carbohydrates -CHO is the preferred fuel for muscles -A diet rich in Complex CHO’s
► 20%-25% of calories from Fat - choose heart-healthy fats ► Min of 12%-15% of calories from lean Protein Note: The % of Carbohydrates vs. Protein Calories will vary based on athlete’s size and activity.
Basic Nutrition: Carbohydrates What is a high-quality carbohydrate? – Whole grain breads, bagels, English muffins, tortillas – Whole-wheat pasta – Brown rice – Whole-grain cereals – Fruits – Starchy Vegetables
Spotlight on Carbohydrates • Stored as glycogen – You use your muscle glycogen with exercise – Liver glycogen maintains blood sugar
• When you use up your carb stores (i.e. glycogen), you hit a wall= fatigued • Well trained muscles can store more glycogen than untrained muscles • *Important to refuel (with carbs) after workouts to restore glycogen stores and perform your best!
Issues: Low carb + repeated exercise = fatigue 2.5
2.0
MUSCLE 1.5 GLYCOGEN (GM/100 GM TISSUE)
1.0
0.5
10 miles Nancy Clark, MS, RD
DAY 1
10 miles DAY 2
10 miles DAY 3
Basic Nutrition: Protein What is lean protein? – – – – –
Grilled chicken breast Tuna and other fish Turkey Lean cuts of beef Lean ground turkey or beef – Eggs/egg-whites
– Non-fat/low-fat milks and cheeses – Cottage Cheese – Non-fat/low-fat yogurt – Beans – Tofu – Hummus – Edamame
Protein Facts • Build and repairs muscles in endurance & resistance exercise
– Studies show intake is beneficial both before and after training
• Excess Protein Intake (dietary and supplements): – – – – – –
Used as energy (inefficiently), not to build muscle Stored as glycogen or fat, not as muscle Results in intake of too little carbs and increased fat Dehydration Increases Calcium excretion Bloating, Diarrhea
Basic Nutrition: Fats Top Choices (mostly unsaturated fats -♥ healthy) : – Olive oil, Canola Oil – Peanut Butter, Nut Butters – Nuts – Lean Proteins, Non/low-fat dairy *Limit saturated fats to <10% of total calories*
Meal Planning: • Planning is so important! • Spread Calories out throughout the day for maximum energy – ideally, 3 meals plus 2-3 snacks a day. • Choose at least 3 out of 5 food groups at each meal (grain, fruit, vegetable, dairy, protein) – Eating balanced meals and snacks throughout the day will provide you with a steady supply of fuel
• Depends on your Schedule: Practice/Game/Class
Building a Strong Sports Diet Choose at least 3 out of 5 food groups at each meal
Meal Planning: Breakfast? • A balanced breakfast provides a significant amount of Calories and other nutrients in the daily diet of the physically active person. (Aim for ~600 cals) • A breakfast high in fiber with an average amount of protein will also help prevent the onset of midmorning hunger (but avoid high fiber with a.m. training) • Skipping breakfast could produce hypoglycemia (low blood sugar) which could result in weakness and impair training.
Breaking your Fast • • • • • • •
2 c Cereal + 1 c 1%milk + banana = 530 cals Fruit or yogurt smoothie Breakfast sandwich with egg and cheese = 400 cals Frozen waffles with fruit Banana dipped in peanut butter = 295 cals Hard-boiled eggs Instant grits or a bowl of oatmeal w. walnuts, banana & milk
Pre- Workout Meal Goal: To increase energy (glycogen stores) and improve performance. • Foods and fluids should be: – Easily digested – Enjoyable – Familiar (for pre-competition meal) • Pre-workout is the time to experiment with meals and snacks, not right before a competition.
• Fuel eaten before a workout is digested and used for fuel during exercise >1hr
Fuel before am workouts • Most people get good results from .5g CHO/lb of body weight 1 hr before moderately hard exercise – Ex. 150 lb person = 75g CHO or 300 cals – Sm bowl of cereal w/banana
• Defining the best amt of pre-exercise food is difficult because tolerances vary greatly from person to person.
Pre-Game Meal Contains: Adequate Carbohydrates + little Protein + fluids (to fill up glycogen stores and reach endurance potential)
• A solid meal should be eaten ~ 2 to 4 hours prior to game • If you can’t eat 3-4 hours before (or ate a late night snack), eat 1 hour prior to game. • Meal should be: • High in CHO, low in fat, low to moderate protein, and water, providing for easy digestibility . – Ex: cereal, milk, banana; PB&J on white bread • Avoid gas formers (beans), spicy foods, and bulk foods (bran products) • 300-1200 Calories, 75-300 g Carbs. (for 150 lb person)
• Do not skip your other meals on pre-game day
Use of Liquid Meals and Sports Bars • Advantages of liquid meals over solid meals for precompetition nutrition: – – – –
well balanced in nutritional value high carbohydrate content no bulk, easily digested practical, may be taken closer to competition
• Disadvantages: Liquid meals may cause hypoglycemia/ fatigue during competition to those who are “sugar sensitive”
• Advantages of sports bars:
– good source of carbohydrate – convenient
• Liquid meals and sports bars should not be used on a regular basis to replace healthy meals and snacks, merely as a supplement.
Fueling During Workout/Games Goal: To improve performance by maintaining blood sugar levels • Exercise >1 hour benefit from fluid + carb mix 120-240 calories or 30-60 g from carbs/hr – – – – – –
Sports drink=24 oz of 6-8% carbs (42-57g carbs) Diluted juice Sports bar (~47g carbs) Fruit (~30 g carbs) Graham Crackers (x3=66 g carbs) Water!!!
Recovery/Post- Workout Meal Goal: refuel & replenish glycogen stores and provide
adequate protein to repair muscle tissues &prevent soreness • Should be consumed within 45 minutes of a heavy workout • Mostly carbohydrate with a small amount of protein – 1.5g carb/kg (if exercise >90 min) + 0.1-0.2g protein/kg
Examples include: – – – – –
Chocolate milk Yogurt and fruit and/or granola Bagel or banana with peanut butter Sports bar Fruit Smoothie made with yogurt/milk
• Follow the post-workout snack with a balanced meal (lunch or dinner) within 60-90 minutes
Recovery choices Carb (g) + Pro (g)
Yogurt, flavored, 8 oz
40
10
Trail mix (raisins, granola, nuts) 40
10
Cheerios w/ milk, 1 cup each 33
12
Pasta, 2 cups + meat sauce 80
20
Chocolate milk (per 8oz)
8
Weight (lb)
150
32
Carbs (g) Protein (g) Why choc. milk? Proteins provide rapid and extended
75
10-20
protein activity in the body. Whey protein is digested and absorbed fast and casein protein provides longlasting source of amino acids.
Nancy Clark, MS, RD
Fluid Needs
Goal: Prevent dehydration (hurts performance)& muscle cramps • Regulate fluid intake by drinking according to schedule rather than by perceived thirst. – – – –
10-15 oz (1-2 c) 4 hours prior to exercise 8-16 oz (1-2 c) 15 min before exercise 6-12 oz every 15-20 minutes during exercise 16 oz (2 c) for every lb of body weight lost after exercise
• Add glucose and electrolytes (ex. Gatorade) to increase absorption and replenish losses (anything over 60 minutes). • After exercise, drink until urine is pale (assess dehydration with color and volume of urine) • Most athletes only replace 50% of their fluid losses during exercise. – Players can lose 2-3L in sweat losses (sodium replacement through food or sports drinks)
Caffeine and Alcohol Caffeine •
Stimulant that increases activity of CNS • Peaks in 1 hr, until broken down • Benefits: – Alertness – Enhanced Performance – Happier mood • Adverse Effects: – Caffeine jitters – Stomach distress – Anxiety, Nervousness *Everyone responds differently, determine how it effects your personal performance
Alcohol •
Dehydration –
•
Testosterone –
•
Increase in excess calories, increase in body fat, decrease in performance
Social –
•
Impair reaction time and mental acuity for up to several days after consumption; increased risk of injury
Increase in body fat –
•
Decrease serum testosterone levels which can lead to a decrease in lean muscle mass
Performance –
•
Diuretic, severe dehydration due to excess alcohol can require several days to a week for full recovery
Central nervous system depressant, can lead to injuries
Sleep
Detrimental effect on both the quality of sleep and on daytime attention
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Issues with Improper Nutrition • Fatigue – Inadequate calories – Low carb diet
• Muscle Cramps – Lack of water, calcium, potassium, and/or sodium
• GI upset – Too much fiber before workout – Dairy or coffee – If so, eat high carbs night before and consume liquids pre-event
Disordered Eating Concerns • Inadvertently failing to meet caloric needs for activity level • Voluntary starvation/fasting • Binging and purging • Use of diet pills, laxatives or diuretics • Excessive exercise (above and beyond practice) • Female Athlete Triad – Disordered eating +Amenorrhea +Osteoporosis – Leads to stress fractures
Eating on the Run • Planning, planning, planning! • Decide ahead of time when and where the meals are going to be during the road trip. • Call ahead and order so the meals are ready when you arrive. Most chain restaurants have online menus. • Plan your meals the night before. – Supermarket – Local bagel store
Eating on the Run Continued • Good examples of healthful restaurant choices: – Sandwich shops (Subway, Quiznos, Togos) • Encourage lean protein with lots of vegetables, baked chips
– Bagel shops (Bruegger’s, Einstein Bros.) • Bagel with cream cheese or egg for breakfast with fresh fruit or juice
– Salad bar restaurants (Souplantation, Sweet Tomato) • Select non-creamy soups, pasta, salads, breads, low-fat muffins
– Italian eateries • Select pasta dishes with non-creamy sauces, non-fried items
– Supermarkets • Salad bars, bagels, fruit, delis, soup, yogurt, lunch meat, bread and peanut butter
Introduce a “Team Cooler” • For long bus rides, purchase a team cooler and assign one or two athletes to purchase food for the team before you leave. • Fill the cooler with healthy snacks like: apples, bananas, bread, peanut butter, carrots, hummus, edamame, lunch meat, string cheese, yogurts, pretzels, rice cakes, dried fruit, nuts, bagels. • This same cooler can be re-filled for days where there are multiple games/matches throughout the day/weekend (tournaments).
Top 3 Nutrition Tips for Improving Performance • 1. Maintain your strength and weight through proper nutrition. • 2. Learn how to fuel your body for long practices/games. – Pack snacks, fluids , eat btwn matches.
• 3. Follow a fluid plan. – Drink by a schedule not just when you feel thirsty.
Summary:
Planning is essential • Eat a dinner or snack rich in CHO’s the night before a game with plenty of fluids • Eat a pre-game meal and fluids with increased CHO’s and a little protein 1-4 hrs before a game (eat less closer to game time) • Eat/Drink CHO’s during a game > 60 min. • Eat a recovery snack within 45 min. after practice/ game, rich in CHO’s and a little protein • Consume a post-game meal ~1 ½ hrs after, rich in CHO’s (typical lunch/dinner)
• Drink enough fluids, improve performance • Make healthy choices while eating out and at home
Questions? Campus Resources
– Student Health Service (858) 534-8089 – Psychological & Counseling Services (858) 534-3755 – Christine McNamara, MPH, RD (858) 822-0085 cemcnamara@ucsd.edu
• References:
– Sports Nutrition Guidebook by Nancy Clark – Sports Nutrition, A Practice Manual for Professionals, American Dietetic Association edited by Marie Dunford